Training with LG

[LG1]

7/20/22
3X Week
Back and biceps

Hammer Strength div. row single arm: 260x8, 235x10
V grip pull downs: 275x9, 210x14
Smith machine rows: 285x8, 255x12
Cable pin wheel curls : 50 15,12,10
Strive 1-arm preacher curl: 40 14,11,8
Incline db rev. Flys: 70s 7, 50s 10, 35s 15
Strive chest press: 365x7, 275x15, 190x22

[LG1]

7/24/22
3X Week
Chest/shoulders/triceps

Low Incline Smith Machine press: 245x8, 225x9
Pec Deck: cable fly WM: 110x25
Cable rear laterals: 35 12,12,10
1-arm Rope pushdowns: 90 15,13,11
1-arm Rope over head ext: 6516,10,9
Nautilus Shoulder press: 280x10, 215x14
cable rear delts: 45 16,14,12
Strive seated row: 330x10, 250x15, 190x20

[LG1]

7/25/22
3X week
Lower - Hams

Good girl machine: 230x7, 175x13, 150x15
Sitting Calves: 125x10, 100x12, 75x15, 50x20
Sitting leg curls: 185x9, 140x17, 110x21 plus partials
HS shrug rig RDL: 380x12, 410x6
Back extension: 175 3x6
single leg press: 165 4x10
abs

[LG1]

7/27/22
3X Week
Back and biceps

Nautilus pull downs: 300x10, 245x15
Chest supported T-rows: 160x9, 125x12, 90x15
Head supported reverse db flye: 60s 8, 45s 12, 30s 20
Smith Rack Dead’s / Smith machine shrugs: 405x10, 325x15
1-arm facing away cable curls : 60x12, 45x17, 30x20
db curls: 40s 12,9,6
Nautilus chest press: 255x9, 195x15, 155x20

[LG1]

7/29/22
3X Week
Chest/shoulders/triceps

single arm OH cable press: 110x6, 90x10
HS shoulder press: 260x8, 200x13 / Rev. 260x8, 200x16
Cable single arm bottom-up tricep cable ext: 65x8, 50x12, 40x14
Single arm reverse grip tricep pushdowns: 80x14, 70x17, 60x20
DB incline press: 85s 10, 70s 15
Incline db Fly press: 70s 9, 55s 15
HS seated rows: 370x12, 280x18

[LG1]

7/31/22
3X week
Lower-Quads

Good Girl Machine: 230x8, 175x14, 150x17
Calves Press: 270x13, 220x15, 180x20, 140x25
V-Squat: 385x7, 295x12, 225x15
Machine Leg Press: 440x8, 340x16, 250x25
laying single leg curls: 45x16, 40x17, 35x20, 30x22
Abs: nautilus crunch 200 3 sets

[LG1]

7/3/22
3X Week
Back and biceps

Bent over cable rev fly: 15x18, 17.5x15, 20x10
Chest supported DB rows: 120s 12,10
Machine assisted pull ups: 50 10,7
Hi straight 1- arm pull downs: 45 16,13,11
1-arm Rope cable curls : 60x12, 50x12, 40x12
1-arm reverse cable curls: 60x15, 50x15, 40x15
HS incline press: 280x9, 230x13, 180x16

[LG1]

8/6/22
3X Week
Chest/shoulders/triceps

Nautilus cable fly: 140x20, 110x20, 80x25
Strive machine shoulder press: 215x8, 170x15 / Rev. 150x8, 115x17
Long bar tricep pushdowns: 130x12, 100x15, 80x20
Smith skull crusher: 145x14, 115x17
CGBP: 245x9, 205x15
DB laterals: 35s 14, 30s 16, 25s 20
Hammer grip pull downs: 250x9, 190x13
WG cable rows: 240x10, 170x15

[LG1]

8/7/22
3X week
Lower- Hams

Good Girl Machine: 230x10, 180x14, 155x16
Smith Machine Standing Calves: 275x11, 235x12, 195x15, 150x22
Laying leg curls: 125x9, 105x12, 85x17, 70x20
V-GM: 655 3x12
leg press: 340 4x10
Single leg Rev. Hypers 3x20

[LG1]

8/10/22
3X Week
Back and biceps

Hammer Strength div. row single arm: 260x10, 235x10
V grip pull downs: 275x8, 210x13
Smith machine rows: 285x9, 255x12
Cable pin wheel curls : 50 15,13,11
Strive 1-arm preacher curl: 40 15,13,10
Incline db rev. Flys: 70s 8, 50s 11, 35s 18
Strive chest press: 365x9, 280x16, 200x20

[LG1]

8/11/22
Triceps & abs

1-arm Rope pushdowns: 90 16,14,12,10
1-arm Rope over head ext: 65x10, 55x13, 45x16, 35x20
Cable crunches: 175 3x20

[LG1]

8/13/22
3X Week
Chest/shoulders/triceps

Low Incline Smith Machine press: 245x9, 225x10
Incline DB fly press: 70s 12, 55s 16
Cable rear laterals: 35 15,12,10
Nautilus Shoulder press: 280x10, 215x15
cable rear delts: 45 17,13,13
Strive seated row: 330x11, 250x16, 200x20

[LG1]

8/14/22
3X week
Lower-Quads

Good Girl Machine: 230x9, 180x15, 155x18
Sitting Calves Press: 125x10, 100x13, 75x15, 50x25
Reverse V-Squat: 415x7, 315x12, 225x20
45* Leg Press: 475x18, 405x20, 365x25
laying single leg press: 50x12, 45x16, 40x17, 35x20

[LG1]

8/15/22
Back and biceps


1-arm facing away cable curls : 60x12, 45x17, 30x20
db curls: 40s 12,9,6
Back Extensions: 25 2x12

[LG1]

8/17/22
Back and biceps

Nautilus pull downs: 300x12, 310x8
Chest supported T-rows: 160x10, 125x13, 90x16
Head supported reverse db flye: 60s 9, 45s 13, 35s 17
Smith Rack Dead’s / Smith machine shrugs:
Nautilus chest press: 255x9, 200x14, 155x22

Cable single arm bottom-up tricep cable ext: 65x11, 50x14, 40x17
Single arm reverse grip tricep pushdowns: 80x15, 70x18, 60x20