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  • 7/11/21
    4x week
    Lower

    Good Girl Machine: 195 9,7 175 9,7
    Calves Press: 235 14,10,10,9,9
    Laying leg curls: 125 8,6 110 10,8 100x10
    V-Squat: 365x12 315x15
    Machine Leg Press: 420x20
    Smith machine RDL: 375 10,8
    Rev. Hypers + 20 / weighted decline sit-ups
    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

    - Success is the best revenge

    Comment


    • 7/13/21
      4x Week
      Back and biceps

      Strive seated row: 310 11,9 270x14
      Nautilus single arm pull downs: 155 8,6 140x9
      Chest supported T-rows: 145 11,8,6
      Head supported reverse db flye: 35s 3x20
      Smith machine shrugs: 365 10,8 / unilateral: 185 2x8
      Cable EZ bar curls : 90 15,14,12,10
      1-arm cable rev. curls: 25x20, 30 2x15
      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

      - Success is the best revenge

      Comment


      • 7/14/21
        4X Week
        Chest/shoulders/triceps

        Pec Deck: 190 16,9
        Nautilus OH press: 255 11,9 200x12
        1-arm Rope over head ext: 70x12, 60x12
        1-arm Rope pushdowns: 70 20,15
        cable rear delts: 30 2x20
        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

        - Success is the best revenge

        Comment


        • 7/15/21
          4x week
          Lower

          Standing single leg curls: 120x7, 100x10
          Rev. V-Squat: 405 8,6
          Smith machine split squat: 135x16
          45* leg press WM: 415x25
          Smith machine calve raises: 245 15,11,10,9
          Nautilus machine crunches: 250x13, 225x12, 200x12
          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

          - Success is the best revenge

          Comment


          • 7/17/21
            4x Week
            Back and biceps

            Hammer Strength div. row single arm: 225 10,7
            V grip pull downs: 250 12,8
            Smith machine rows: 255 8,6
            Wide grip smith machine rack heads: 425 6,5
            straight arm cable push downs: 80 20,16
            Cable pin wheel curls : 35x20
            Strive preacher curl: 100x14, 1-arm 30x15
            Incline rev. Flys: 45s 20, 50s 15
            Incline swings: 55s 2x20
            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

            - Success is the best revenge

            Comment


            • 7/18/21
              4X Week
              Chest/shoulders/triceps

              Nautilus Low cable fly: 80 2x20 / medium cable fly: 80 2x12
              Strive machine shoulder press: 210x8.5 / Rev. 140x11
              Long bar tricep pushdowns: 80x20
              Smith skull crusher: 95 15,12
              Rolling tricep extensions: 25s+10s ps 16
              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

              - Success is the best revenge

              Comment


              • 7/20/21 deload
                5x week
                Lower

                Bad girl machine: 190x10
                Sitting Calves: 115 9.5, 7.5
                Sitting leg curls: 185x8
                Leg extensions: 215x16
                Smith machine Squat: 275x12
                HS RDL: 380x9
                Back extension: 115x9
                Abs: weighted leg raises & knee raises
                SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                - Success is the best revenge

                Comment


                • 7/21/21 deload
                  5x Week
                  Chest/shoulders/triceps

                  Nautilus High cable flys: 125 20,18
                  single arm OH cable press: 130x8
                  HS shoulder press: 250x10 / Rev. 230x12.5
                  Cable single arm bottom-up tricep cable ext: 85x12
                  Low incline smith skullz: 95x20
                  SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                  - Success is the best revenge

                  Comment


                  • 7/22/21 deload
                    5x Week
                    Back and biceps

                    Rev. Pec Deck: 190x12
                    BTN pull downs:
                    Chest supported DB rows: 105s 12
                    Machine assisted pull ups: 80x11
                    Seated 1- arm cable rows: 110x11
                    straight 1- arm pull downs: 30x25
                    1-arm Rope cable curls : 60x12
                    1-arm reverse cable curls: 40x17
                    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                    - Success is the best revenge

                    Comment


                    • 7/27/21 New Meso Cycle
                      5x Week
                      Back and biceps

                      Strive seated row: 310x9, 270x12
                      Nautilus single arm pull downs: 155x9, 125x12
                      Chest supported T-rows: 145x9, 115x12
                      Head supported reverse db flye: 40s 2x15
                      Smith machine shrugs: 365x8 / unilateral: 185x8
                      Rack Chin-ups: BWx15
                      1-arm facing away cable curls : 30x20, 35x17
                      1-arm cable rev. curls: 30x20, 35x15
                      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                      - Success is the best revenge

                      Comment


                      • 7/28/21
                        5x Week
                        Chest/shoulders/triceps

                        Nautilus chest press: 200x8
                        Low Incline Smith Machine press: 185x10
                        Pec Deck: 190 17,10
                        Cable rear laterals: 15x30
                        1-arm Rope pushdowns: 70x10, 50x20
                        1-arm Rope over head ext: 70x10, 50x20
                        Nautilus Shoulder press: 255x9, 200x14
                        cable rear delts: 35 18,15
                        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                        - Success is the best revenge

                        Comment


                        • 7/29/21
                          5x week
                          Lower

                          Good Girl Machine: 195x11, 155x13
                          Calves Press: 235 10,9
                          Laying leg curls: 125x6, 100x10
                          V-Squat: 385x6, 315x9
                          Machine Leg Press: 440 2x10
                          Smith machine RDL: 385x6, 315x9
                          Rev. Hypers + 20 / weighted decline sit-ups
                          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                          - Success is the best revenge

                          Comment


                          • 7/31/21
                            5x Week
                            Back and biceps

                            Hammer Strength div. row single arm: 225x8, 180x12
                            V grip pull downs: 260x6, 210x12
                            Smith machine rows: 255x9, 225x12
                            Wide grip smith machine rack heads: 425 7,6
                            straight arm cable push downs: 85 2x15
                            Cable pin wheel curls : 35x25, 40x15
                            Strive preacher curl: 100x12, 1-arm 30x10
                            Incline rev. Flys: 50s 15,12
                            Super-set
                            Incline swings: 50s 12,10
                            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                            - Success is the best revenge

                            Comment


                            • 8/1/21
                              4X Week
                              Chest/shoulders/triceps

                              Nautilus Low cable fly: 80 15,12 / medium cable fly: 80 2x12
                              Strive machine shoulder press: 210x9 / Rev. 140x8
                              Long bar tricep pushdowns: 80x22, 85x18
                              Smith skull crusher: 95 2x20
                              Strive chest press: 250x10
                              Incline DB press: 70s 12
                              CGBP: 185x10
                              DB laterals: 25s 15,12
                              Super-set
                              Standing DB partial laterals: 25s 16,12
                              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                              - Success is the best revenge

                              Comment


                              • 8/3/21
                                5x week
                                Lower

                                Standing single leg curls: 120x8, 100 10,9
                                Rev. V-Squat: 405x6, 315 10,9
                                45* leg press WM: 415 23,15 / single leg:
                                Smith machine calve raises: 245 12,10
                                Nautilus machine crunches:
                                Trap Bar RDL:
                                SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                                - Success is the best revenge

                                Comment

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