Training with LG

[LG1]

8/22/23
Lower- Hams

Good Girl Machine: 200x12
Calf Press: 230 15,12,10
Sitting leg curls: 130 15,10
Dead Ext: 205 9,6
45* leg press: 475x18
Leg Ext. 170 2x15
abs: 235 2x15

[LG1]

8/23/23
CST / B&B

Nautilus shoulder press: 230 9,6
Cable RG single arm pushdowns: 40x20, 45x16
Hi incline Smith BP: 185 2x10

N-grip pull-down: 180x16
RG single arm cable curls: 55x17

[LG1]

8/26/23
Lower-Quads

Bad Girl Machine: 200x13
SL cable abduction: 40x15
Sitting Calves: 130 7,6,6,6,5
V-Squat: deload
Machine Leg Press: deload
Standing SL curls: 45 2x15
Back X gluts/ham focused: 100x16
Abs: nautilus crunch: 235 20,15

[LG1]

8/27/23
B&B / CST

Bent over cable rev fly: 55 3x15
Smith Rows: 285 9,6,6
Rack pull ups: BW+35 10,9,8
DB curls : 25 15,14

Nautilus cable flys: 125x15 BA 15 SA
Cable upright row: 95 20,15
SA cable Tricep ext (b/u): 25 2x15
Back X: 90x16

[LG1]

8/29/23
Lower - Hams

Good girl machine: 200x15
Smith Calves: 235 3x15
Sitting leg curls: 230 16,12
Smith RDL: 375x9
Single Leg extensions: 75x20, 80x15
45* leg press: 475 skip
abs nautilus crunch: 235 21,16

[LG1]

8/30/23
CST / B&B

Strive shoulder press: 200x6, 150x12
HS Incline Press: 250 12,9
Long bar Tricep push downs: 70 2x16

Chest supported DB rows: 50s 20
SA facing away cable curls: 60x15

[LG1]

9/5/23
Day 1 - Tier 1

HS Row: 390 8,6
Decline Smith: 225x8
HS Rev. Shoulder Press: 180x11
45 degree SL press: 95x15
Leg Ext.: 170x18
Prone SL curls: 45x20
Calf press: 230x18

[LG1]

9/7/23
Day 2 - Tier I

45* Leg Press: 475x6
Smith Squat: 185x6
HS RDL: 450x6
Bad Girl: 205x9
Sitting calves: 130 9,6
ST Arm cable flys: 12x15
Nautilus SA pull downs: 95x15
Cable SA OH press: 60x15
SA Rev Tricep push downs: 50x15
Strive preacher curls: 90x15

[LG1]

9/9/23
Day 3

Strive Row: 200 4,4,4,4,4,8
(sup) Pulldowns: 130 4,4,4,4,4,9
Nautilus chest press: 170 4,4,4,4,4,7
Nautilus shoulder press: 200 6x4
Rev long bar push downs: 60 4,4,4,4,4,20
Nautilus abs: 235 4,4,4,4,4,6

[LG1]

9/10/23
Day 4 - Tier I

Good girl: 200 4,4,4,4,4,5
SL Ext: 80x16
Laying Leg Curls: 70x25
Smith calf raises: 235 4,4,4,4,,4,6
Pinwheel cable curls: 52.5x25

[LG1]

9/12/23
Day 1 - Tier 1

Chest supported row: 225 10,8
High Incline Smith press: 205x6
Strive Rev. Shoulder Press: 120x6
45 degree SL press: 95x20
Leg Ext.: 170x19
Prone SL curls: 45x25
Calf press: 230x19
Back Ext: 90x17

[LG1]

9/14/23
Day 2 - Tier I

Leg Press: 240x12
Rev V Squat: 135x12
Dead Ext: 205x10
Bad Girl: 205x10
Sitting calves: 130 10,8
BA cable flys: 12x20
Nautilus SA pull downs: 95x16
SA Bottom/up OH cable ext: 25x20
Cable SA front raises: 25x15
SA RG cable curls: 55x20

[LG1]

9/16/23
Day 3 - Tier II

WG seated cable rows: 150 4,4,4,4,4,6
N-grip Pulldowns: 170 6x4, 6x4
DB fly press: 55s 6x4, 4,4,4,4,4,6
Cable upright rows: 6x4, 6x4
Tricep dip machine: 130 4,4,4,4,4,10
Nautilus abs: 240 4,4,4,4,4,6

[LG1]

9/17/23
Day 4 - Tier II

Good girl: 205 4,4,4,4,4,3
Nautilus Leg Press: 280 4,4,4,4,4,5
SL Ext: 80 4,4,4,4,4,8
Sitting Leg Curls: 125 6x4
Smith calf raises: 245 4,4,4,4,,4,6
45* SL calf press: 95 4,4,4,4,4,7
Long bar cable curls: 100 4,4,4,4,4,6

[LG1]

9/19/23
Day 1 / 3 - Tier II

HS SA Divergent Rows: 135 4,4,4,4,4,7
Assisted pull-up machine: 100 6x4
Nautilus Pulldowns: 200 4,4,4,4,4,6
Smith CGBP: 165 4,4,4,4,4,7
Assisted dip machine: 140 4,4,4,4,4,5
DB lateral raises: 22.5s 4,4,4,4,4,6
Cable rev deltas: 30 4,4,4,4,4,8
Smith skull crunchers; 65 6x4
Nautilus abs: 245 6x4