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  • CP5S 8/4/15 (Back & Biceps)

    HS lat pull downs: 190 5 x 7

    Chest supported rows: 105 8,7,6

    Floor deads: 265x5, 305x5, 355x5, 265x10

    Ez bar cable reverse curls: 100x20

    Rope cable curls: 100x20

    Dead lift hypers: 180 2 x 6

    Ghetto reverse hypers w/ bands: 2 x 30
    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

    - Success is the best revenge

    Comment


    • CP5S 8/5/15 (chest, triceps, abs)

      Smith BTN press: 155 5x8

      Seated machine lateral raises: 135 3x10

      Machine assisted dips: 100 5x8
      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

      - Success is the best revenge

      Comment


      • CP5S 8/6/15 (Legs & calves)

        Hack squat: 280 5x7

        Laying single Leg Curls: 55 5x7

        Single leg extensions: 70 12,11,10

        Sumo leg press: 450 3 x12

        Single Leg press Calves: 100 5x7

        Sitting calves presses: 135 5x6

        Machine abs
        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

        - Success is the best revenge

        Comment


        • CP5S 8/10/15 (Chest & Triceps)

          Incline DBs: 77.5 5x7

          Decline smith press: 225x8, 205x14

          Pec deck:150 12,10,8

          Single arm reverse cable pushdowns: 70 3x10

          Overhead rope tricep extension: 70 3x9

          Abs
          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

          - Success is the best revenge

          Comment


          • CP5S 8/11/15 (Back & Biceps)

            Machine assisted pull ups: 50 5x7

            Single arm Plate loaded divergent rows: 145 3x8

            Rack deads: 265x5, 315x5, 365x7, 265x12

            Ez bar Reverse cable curls: 110x15

            Rope cable curls: 110x15

            Back X: bodyweight x 20

            Ghetto Banded reverse hypers: x 30

            Seated GMs: 155 2x8
            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

            - Success is the best revenge

            Comment


            • CP5S 8/13/15 (Shoulder, Calves & Abs)

              Sitting db shoulder press: 52.5 5x7

              OH plate raise: 25x30

              Ez bar cable upright rows: 150x15

              Standing single arm machine laterals: 80 3x8

              Machine assisted dips: 90 5x7

              Sitting calves: 130 5x8

              Machine Abs: 250 5x12
              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

              - Success is the best revenge

              Comment


              • CP5S 8/15/15 (Legs & Calves)

                Back Squats: 225 5x6

                Sitting Leg Curls: 135 5x7

                Leg extensions: 180 13,12,11

                Pull-throughs: 150 3 x 15

                Single Leg press calves: 110 5x6

                Accessory calves training
                SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                - Success is the best revenge

                Comment


                • CP5S 8/16/15 (Chest & Triceps)

                  HS incline Press: 190 5x7

                  DB chest press: 80's 3x8

                  Cable flyes: 155 15,12,10

                  Sitting Dip machine: 210 3x15

                  EZ bar tricep push down: 100 3x10

                  Abs
                  SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                  - Success is the best revenge

                  Comment


                  • CP5S 8/18/15 (Back & Biceps)

                    HS lat pull downs: 200 5 x 6

                    Chest supported rows: 105 3x8

                    Floor deads: 305x3, 340x3, 385x3, 305x8

                    Ez bar cable reverse curls: 110 16/8/5 rp

                    Rope cable curls: 110 16/6/4 rp

                    Dead lift hypers: 150 2 x 8

                    Ghetto reverse hypers w/ bands: 2 x 40
                    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                    - Success is the best revenge

                    Comment


                    • Seems like high frequency...are you training by feel so to speak or do you have a template you are following?

                      Comment


                      • Originally posted by 19dhart View Post
                        Seems like high frequency...are you training by feel so to speak or do you have a template you are following?

                        I am doing poliquins 5% program for the compounds and either rest pause or heavier set followed by a lighter set for the ancillary movements. Lifting 4x week.
                        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                        - Success is the best revenge

                        Comment


                        • CP5S 8/20/15 (chest, triceps, abs)

                          Smith BTN press: 160 5x7

                          Land-mine press: 25 1x20

                          Seated machine lateral raises: 140 12,10,9

                          Cable ez bar upright rows: 150 1x15

                          Smith CG bench press: 195 5x7

                          Seated calves: 135 5x7

                          Machine abs
                          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                          - Success is the best revenge

                          Comment


                          • CP5S 8/22/15 (Legs & calves)

                            Hack squat: 290 5x6

                            Laying single Leg Curls: 60 5x6

                            Single leg extensions: 80 3x8

                            Wojo ghr: 4x6

                            WM Sumo leg press: 360x20

                            Single Leg press Calves: 100 5x8

                            Smith rocking calves: 315 r/p
                            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                            - Success is the best revenge

                            Comment


                            • CP5S 8/23/15 (Chest & Triceps)

                              Incline DBs: 80 5x6

                              Decline smith press: 235x10, 215x12

                              Pec deck:170 3x8

                              Single arm reverse cable pushdowns: 80 3x7

                              Overhead rope tricep extension: 80 8,6,6

                              Abs
                              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                              - Success is the best revenge

                              Comment


                              • CP5S 8/25/15 (Back & Biceps)

                                Machine assisted pull ups: 40 5x6

                                Single arm Plate loaded divergent rows: 155 3x6

                                Rack deads: 315x3, 355x3, 385x5, 315x10

                                Ez bar Reverse cable curls: 120 16/6/5= 27r/p

                                Rope cable curls: 110 16/6/4 = 26r/p

                                Back X: bodyweight x 20

                                Ghetto Banded reverse hypers: x 40

                                Seated GMs: 155 2x10

                                HS pullovers wm: 90x20
                                SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                                - Success is the best revenge

                                Comment

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