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  • 8/26/21
    5x week
    Lower

    Good Girl Machine: 195x12, 200x6, 180x9
    Calves Press: 235 12,11,9,9
    Laying leg curls: 125x9, 110x10, 100x12
    V-Squat: 185x10 deload
    Machine Leg Press: 220x30 deload
    Smith machine RDL: 385x8, 365x8, 335x8
    Rev. Hypers + 20 / cable crunches
    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

    - Success is the best revenge

    Comment


    • 8/28/21
      5x Week
      Back and biceps

      Hammer Strength div. row single arm: 225x12, 235x8, 190x12
      V grip pull downs: 260x10, 240x10, 220x10
      Smith machine rows: 255x12, 265x7, 225x12
      Wide grip smith machine rack heads: 425x5, 325x10
      straight arm cable push downs: 60 20,15,12
      Cable pin wheel curls : 40 16,12,10
      Strive preacher curl: 100 10,6 / 1-arm 30 12,10
      Incline rev. Flys: 50s 17,15,13
      Super-set
      Incline swings: 50s 3x12
      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

      - Success is the best revenge

      Comment


      • 8/29/21
        5x Week
        Chest/shoulders/triceps

        Nautilus High cable flys: 125 2x16
        single arm OH cable press: 90x20
        HS shoulder press: 250x7, 230x10, 200x10 / Rev. 230x10, 200 15,12
        Cable single arm bottom-up tricep cable ext: 60 16,14,13
        Single arm reverse grip tricep pushdowns: 60 18,12,10
        HS incline press: 180x20, 200x14
        DB incline press: 70 12,10
        Incline db Fly press: 45 2x17
        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

        - Success is the best revenge

        Comment


        • 8/31/21
          5x week
          Lower

          Standing single leg curls: 120x10, 110x10, 100x9
          Rev. V-Squat: 225x10 deload
          45* leg press WM: 225x10 deload / single leg: 95x10 deload
          Smith machine calve raises: 245 15,12,10,9
          Nautilus machine crunches:
          Trap Bar RDL: 225 2x10
          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

          - Success is the best revenge

          Comment


          • 9/1/21
            5x Week
            Chest/shoulders/triceps

            Nautilus chest press: 200 14,10
            Low Incline Smith Machine press: 185 12,10
            Pec Deck: 50+band 2x15
            Cable rear laterals: 20x25, 25x20
            1-arm Rope pushdowns: 70 23,16
            1-arm Rope over head ext: 60 16,14
            Nautilus Shoulder press: 255 11,7
            cable rear delts: 35x25, 40x16
            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

            - Success is the best revenge

            Comment


            • 9/2/21
              5x Week
              Back and biceps

              Rev. Pec Deck: 190 12,10
              Hammer grip pull downs: 210 12,9
              Chest supported DB rows: 110s 9,7
              Machine assisted pull ups: 70 10,8
              WG cable rows: 150 15,10
              straight 1- arm pull downs: 45 30,25
              1-arm Rope curls : 50 15,10
              1-arm reverse cable curls: 45x20, 50x15
              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

              - Success is the best revenge

              Comment


              • 9/4/21
                5x Week
                Chest/shoulders/triceps

                Nautilus Low cable fly: 80x20 / medium cable fly: 80x22
                Strive machine shoulder press: 210 8.5,7 / Rev. 145 8,7
                Long bar tricep pushdowns: 100 18,16,12
                Smith skull crusher: 115x20, 125 15,13
                Strive chest press: 290 14,12
                CGBP: 185 17,14
                DB laterals: 25s 20,16,14
                Super-set
                Standing DB partial laterals: 25s 3x12
                SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                - Success is the best revenge

                Comment


                • 9/5/21
                  5x week
                  Lower

                  Bad girl machine: 190x12, 195x9, 170x12
                  Sitting Calves: 115 10,9 100 12,10
                  Sitting leg curls: 185 10,7 170 10,9
                  Leg extensions: 215 12,11
                  Smith machine Squat: 275 2x8
                  HS RDL: 380 9,8
                  Back extension: 125 2x8
                  Abs: cable crunches 150 2x20
                  SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                  - Success is the best revenge

                  Comment


                  • 9/7/21
                    5x Week
                    Back and biceps

                    Strive seated row: 310 9,7
                    Nautilus pull downs: 245 12,9
                    Chest supported T-rows: 145x12, 155x7
                    Head supported reverse db flye: 40s 20,15,13
                    Smith machine shrugs: 365 11,9,7
                    1-arm facing away cable curls : 40x20, 45x15
                    Last edited by LG1; 09-08-2021, 08:47 PM.
                    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                    - Success is the best revenge

                    Comment


                    • 9/8/21
                      5x Week
                      Chest/shoulders/triceps

                      Nautilus High cable flys: 125x20
                      single arm OH cable press: 90x22
                      HS shoulder press: 250 9,6 / Rev. 230 11,9
                      Cable single arm bottom-up tricep cable ext: 60 16,15
                      Single arm reverse grip tricep pushdowns: 60 2x20
                      HS incline press: 200x18, 230x12
                      DB incline press: 70s 14,11
                      Incline db Fly press: 50s 2x14
                      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                      - Success is the best revenge

                      Comment


                      • 9/12/21
                        5x Week
                        Back and biceps

                        Hammer Strength div. row single arm: 235 9,7
                        V grip pull downs: 260 10,7
                        Smith machine rows: HS shrug machine rows: 270 8,7
                        Wide grip smith machine rack heads:
                        straight arm cable push downs: 60 22,16
                        Cable pin wheel curls : 40 20,12
                        Strive preacher curl: 100 10,7 / 1-arm 30 13,11
                        Incline rev. Flys: 50s 20,15
                        Super-set
                        Incline swings: 50s 2x15
                        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                        - Success is the best revenge

                        Comment


                        • 9/14/21 DELOAD
                          5x week
                          Lower

                          Standing single leg curls: 120x5
                          Rev. V-Squat: 405x5
                          45* leg press WM: 415x10 / single leg: 95x10
                          Smith machine calve raises: leg press calves 135x25
                          Nautilus machine crunches: 250x8
                          Trap Bar RDL: 235x5
                          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                          - Success is the best revenge

                          Comment


                          • 9/15/21 DELOAD
                            5x Week
                            Chest/shoulders/triceps

                            Nautilus chest press: 200x7
                            Low Incline Smith Machine press: 185
                            Pec Deck: 50+band: 8
                            Cable rear laterals: 25x10
                            1-arm Rope pushdowns: 70x12
                            1-arm Rope over head ext: 60x8
                            Nautilus Shoulder press: 255x6
                            cable rear delts: 40x8
                            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                            - Success is the best revenge

                            Comment


                            • 9/16/21 DELOAD
                              5x Week
                              Back and biceps

                              Rev. Pec Deck: 190x6
                              Hammer grip pull downs: 210x6
                              Chest supported DB rows: 110s 5
                              Machine assisted pull ups: 70x5
                              WG cable rows: 150x8
                              straight 1- arm pull downs: 50x12
                              1-arm Rope cable curls : 50x8
                              1-arm reverse cable curls: 50x8
                              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                              - Success is the best revenge

                              Comment


                              • 9/18/21 DELOAD
                                5x Week
                                Chest/shoulders/triceps

                                Nautilus Low cable fly: 80x10 / medium cable fly: 80x10
                                Strive machine shoulder press: 210x5 / Rev. 150x5
                                Long bar tricep pushdowns: 110x10
                                Smith skull crusher: ez bar OH extension: 75x15
                                Strive chest press: 310x10
                                CGBP: 185
                                DB laterals: 25s 10
                                Super-set
                                Standing DB partial laterals: 25s 10
                                SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                                - Success is the best revenge

                                Comment

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