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  • 10/31/21
    5x week
    Lower-Quads

    Good Girl Machine: 210x8, 190x9, 170x10, 150x12, 130x15, 110x17
    Sitting Calves Press: 115 11,8,8,7,7
    Reverse V-Squat: 405x7, 365x8, 315x10, 285x12
    45* Leg Press: 425x20 / single leg: 135 4x12
    Nautilus machine crunches: 250 15,12,10,9,8
    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

    - Success is the best revenge

    Comment



    • 11/2/21
      5x Week
      Chest/shoulders/triceps

      Nautilus chest press: 230x12, 245x8
      Low Incline Smith Machine press: 215x12, 225x8
      Pec Deck: 60+band: 25,15
      Cable rear laterals: 25 22,18
      1-arm Rope pushdowns: 70 22,18
      1-arm Rope over head ext: 60 16,13
      Nautilus Shoulder press: 265x9, 215x12
      cable rear delts: 40 15,12
      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

      - Success is the best revenge

      Comment


      • 11/3/21
        5x Week
        Back and biceps

        Rev. Pec Deck: 190 8,4
        Hammer grip pull downs: 220x12, 230x8
        Chest supported DB rows: 110s 12, 115s 9
        Machine assisted pull ups: 70 9,7
        WG cable rows: 190x12, 200x8
        straight 1- arm pull downs: 60 25,15
        1-arm Rope cable curls : 50 14,12
        1-arm reverse cable curls: 50 20,12
        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

        - Success is the best revenge

        Comment


        • 11/5/21
          4x week
          Lower - Hams

          Bad Girl Machine: 195 9,8,6,5,5,5
          Calves Press: 240 15,14,12,11,10
          Standing single leg curls: 120x12, 130 9,7,5
          Trap bar RDL: 245 4x8
          Cable crunches: 185 4x20
          Last edited by LG1; 11-09-2021, 09:45 PM.
          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

          - Success is the best revenge

          Comment



          • 11/6/21
            5x Week
            Chest/shoulders/triceps

            Nautilus Low cable fly: 95x21 / medium cable fly: 95x21
            Strive machine shoulder press: 210x8, 190x10, 170x11 / Rev. 150x6, 130x9, 110x12
            Long bar tricep pushdowns: 110 18,15,12
            Smith skull crusher: ez bar OH extension: 135 17,13,11
            Strive chest press: 340x12, 350x9, 280x15
            CGBP: 225x10
            DB laterals: 25s 17,13,12
            Super-set
            Standing DB partial laterals: 25s 17,13,12
            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

            - Success is the best revenge

            Comment


            • 11/7/21
              5x Week
              Back and biceps

              Hammer Strength div. row single arm: 235x12, 250x7, 200x10
              V grip pull downs: 260x5, 210x10, 180x12
              Smith machine rows: 275x10, 225x12, 185x15
              Wide grip smith machine rack deads: 455 2x5
              Cable pin wheel curls : 50 10,9,9
              Strive preacher curl: 100 14,9,6 / 1-arm 30 14,11,10
              Incline rev. Flys: 55s 21,16,14
              Super-set
              Incline swings: 55s 21,16,14
              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

              - Success is the best revenge

              Comment


              • 11/09/21
                5x week
                Lower - Quads

                Good girl machine: 210x12, 215x6, 170x10
                Smith Calves: 245 16,14,13,11,11
                Leg extensions: 215 13,10,9,8
                Smith machine Squat: 275 8,7,6,5
                Nautilus Ab crunch: 250 16,14,12,10,8,6
                SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                - Success is the best revenge

                Comment



                • 11/10/21. DELOAD
                  5x Week
                  Chest/shoulders/triceps

                  single arm OH cable press: 90x8
                  HS shoulder press: 250x5 / Rev. 230x5
                  Cable single arm bottom-up tricep cable ext: 60x8
                  Single arm reverse grip tricep pushdowns: 60x10
                  HS incline press: 260x5
                  DB incline press: 75s 6
                  Incline db Fly press: 60s 5
                  SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                  - Success is the best revenge

                  Comment



                  • 11/11/21
                    5x Week
                    Back and biceps DELOAD

                    Strive seated row: 315x5
                    Nautilus pull downs: 265x5
                    Chest supported T-rows: 155x5
                    Head supported reverse db flye: 50s 6
                    Smith machine shrugs: 375x5
                    1-arm facing away cable curls : 50x9
                    Incline db curls: 35s 5
                    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                    - Success is the best revenge

                    Comment


                    • 11/23/21. NEW MESO
                      5x week
                      Lower - Hams

                      Bad girl machine: 195x5, 155x10, 135x15
                      Sitting Calves: 115 8,7,7,6
                      Sitting leg curls: 185x9, 170x9, 155x9
                      HS RDL: 380 8,6,6
                      Back extension: 125 6,6,8
                      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                      - Success is the best revenge

                      Comment



                      • 11/24/21
                        5x Week
                        Chest/shoulders/triceps

                        Nautilus chest press: 245x8, 200x12
                        Low Incline Smith Machine press: 225x10, 185x12
                        Pec Deck: 60+band: 30
                        Cable rear laterals: 25 2x20
                        1-arm Rope pushdowns: 70 20, 15
                        1-arm Rope over head ext: 60 13,12
                        Nautilus Shoulder press: 265x8, 215x12
                        cable rear delts: 40 16,12
                        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                        - Success is the best revenge

                        Comment


                        • 11/27/21
                          5x Week
                          Back and biceps

                          Rev. Pec Deck: 190 10,8
                          Hammer grip pull downs: 230 9,6
                          Chest supported DB rows: 115s 2x6
                          Machine assisted pull ups: 70 8,7
                          WG cable rows: 200 2x10
                          Hi straight 1- arm pull downs: 40x15, 30x15
                          1-arm Rope cable curls : 50 15,12
                          1-arm reverse cable curls: 50 15,12
                          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                          - Success is the best revenge

                          Comment


                          • 11/28/21
                            5x week
                            Lower-Quads

                            Good Girl Machine: 215 9,5 190x8
                            Calves Press: 240x12, 245 10,10,8
                            V-Squat: 365 3x6
                            Machine Leg Press: 440 3x10
                            Cable crunches: 195 18,16,10
                            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                            - Success is the best revenge

                            Comment


                            • 11/30/21
                              5x Week
                              Chest/shoulders/triceps

                              Nautilus Low cable fly: 95x21 / medium cable fly: 95x21
                              Strive machine shoulder press: 210x6, 150x15 / Rev. 150x6, 110x13
                              Long bar tricep pushdowns: 110 16,12
                              Smith skull crusher: ez bar OH extension: 135 12,9
                              Strive chest press: 350x8, 250x16
                              CGBP: 225 10,8
                              DB laterals: 25s 15,12
                              Super-set
                              Standing DB partial laterals: 25s 15,12
                              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                              - Success is the best revenge

                              Comment


                              • Yo!
                                2005 HOA Natural Classic
                                2006 OCB Midwest
                                2007 ABA Natural Illinois
                                2008 HOA Natural Classic
                                2011
                                NPC Mid-Illinois
                                NPC Midwest Open
                                NPC Natural Grand Prix
                                2012 NGA Clash of the Titans
                                2013
                                USPA Illinois State
                                NGA Heart of America
                                NGA Clash of the Titans




                                SAVE 5% ON YOUR NEXT ORDER FROM www.truenutrition.com order - Use Code RHB606

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