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  • 10/30/17 - 2FB+UL
    Full body

    Smith incline press: 235x11
    Rear cable laterals: 45 8,6
    Over head single arm cable tricep extensions (o): skipped
    Db pinwheel curls: skipped
    BB squat: 240x20
    Hoist reverse pull downs: 17x7, 15x11
    abs:
    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

    - Success is the best revenge

    Comment


    • 11/1/17 - 2FB+UL
      Full body

      HS chest press: 270 11,9
      Smith machine shoulder press: skipped
      Smith machine dead stop rows: 265 10,8
      Tricep push downs: skipped
      Reverse single arm cable curls: 60 14,12
      HS horizontal leg press: 630 2x12
      Sitting calve raises: 135 12,10
      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

      - Success is the best revenge

      Comment


      • Hey

        Originally posted by LG1 View Post
        WO: M/W/F

        Supps:
        Team Skip
        WPI
        Creatine
        L-GLutamine
        Beta Alanine
        Multi Vitamin
        Multi Mineral
        Vitamin C
        Activated Charcoal
        Trans-Reservatrol
        Quercetin w/ Bromelain
        Cissus
        Super Greens
        Psyllium Husk Fiber
        Ultra Fuel
        Beef Liver Pills
        Fish Oil
        Vitamin B Complex
        CoQ10
        BCAA 4:1
        SOS

        Diet:
        M/W/F
        Wake-up - cissus + L-Glutamine + Beta Alanine

        Breakfast: canned baby mackeral + 2 hb eggs + sald greens + 4oz tomato juice + 1 Tbps super greens + 1 Tbsp psyllium husk + water + 1Tbsp fish oil + 1/2 grapefruit + mullti vitamin + Quercetin w/ Bromelain + beef liver pills + CoQ10 + Trans Reservetrol

        Snack: Team Skip + almonds + fish oil pills + beef liver pills

        Lunch: Chicken/Fish + salad + beef liver pills

        Snack: Team Skip + almonds + fish oil pills + beef liver pills

        Snack: Team Skip + almonds + fish oil pills + beef liver pills

        Dinner: Chicken/fish + salad + beef liver pills

        Pre WO: Water + Creatine + L-Glutamine + Beta Alanine + Vit. C + Vit. B Complex + Multi Mineral

        During WO: BCAA 4:1

        PWO: Ultra Fuel + WPI + Creatine + L Glutamine

        ppwo: Team Skip + SOS + 1Tbsp fish oil + 1Tbsp super greens + 1Tbsp psyllium husk + charcoal pills

        * Drink water Beta Alanine + Cissus mixture during the day


        T/Th

        Wake-up - cissus + L-Glutamine + Beta Alanine

        Breakfast: Blended instant oats + Team Skip + soy milk + ground coffee + 1 tsp. psyllium husk + 1Tbsp Super Greens + 1Tbsp Coconut oil + 1Tbsp Fish oil + multi vitamin

        Snack: Team Skip + almonds + fish oil pills + beef liver pills

        Lunch: Chicken/Fish + salad + beef liver pills

        Snack: Team Skip + almonds + fish oil pills + beef liver pills

        Snack: Team Skip + almonds + fish oil pills + beef liver pills

        Dinner: Chicken/fish + salad + beef liver pills

        Pre-bed: Team Skip + 1Tbsp fish oil + 1 Tbsp psyllium husk + 1Tbsp super greens + charcoal pills

        * Drink water Beta Alanine + Cissus + Creatine + Glutamine mixture throughout the day

        Sat/Sun

        Carb load days
        Take multi vitamin + creatine + L Glutamine + Beta Alanine + Cissus
        Thank u for tour tips mate! It helps newbie like me a lot!!
        Last edited by Whorem; 11-28-2017, 01:41 PM.

        Comment


        • 11/3/17 - 2FB+UL
          Lower

          Squat: Wendler 5/3/1
          Laying leg curls: 140 5x5
          HS RDL + shrug: 330 5x5
          Leg extension: 185x15
          Smith machine calves: 425 5x5
          Abs
          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

          - Success is the best revenge

          Comment


          • 11/4/17 - 2FB+UL
            Upper deload

            DB incline chest press: 100x5
            Pec deck: 170x15
            Machine divergent rows: 290x5
            HS pullover: 220x20
            HS shoulder press: 220 skipped
            Sitting machine laterals: 150x15
            Rack pull ups: 100x5
            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

            - Success is the best revenge

            Comment


            • 11/6/17 - 2FB+UL
              Full body

              HS incline chest press: 290 16,15
              BTN Smith machine shoulder press: 190x8
              Wide grip cable rows: 210 12,10
              Smith machine drag curls: 135 2x9
              Over head single arm cable tricep extensions (U): skipped
              BB squat: 245 2x10
              abs:
              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

              - Success is the best revenge

              Comment


              • 11/8/17 - 2FB+UL
                Full body

                Cable x-over: 120 2x12
                Machine standing laterals: 60 2x10
                HS pull downs with D-rings: 250 14,10
                Single arm rope push downs: 40x10
                Sitting incline curls: 45 2x6
                Hack squats: 220 2 x15
                Standing incline calve raises: 80 12,10
                SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                - Success is the best revenge

                Comment


                • 11/10/17 - 2FB+UL
                  Lower

                  Floor deads: 455 2x1 / sg rack deads 365 2x6
                  Sitting leg curls: 140 5x5
                  Smith Bulgarian split squat: 170 5x5
                  45* leg press: 320x20
                  Cybex rotary calves: 350 5x5
                  Abs
                  SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                  - Success is the best revenge

                  Comment


                  • 11/11/17 - 2FB+UL
                    Upper

                    Smith machine CGBP: 275 5,3,3
                    Fly press + band: 40x25
                    Trap bar rows: 295 3x5
                    Meadows rows: 90 3x8
                    Rope straight arm pull downs: 85x20
                    Machine shoulder press: 200 5x5
                    Smith machine upright rows: 150x20
                    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                    - Success is the best revenge

                    Comment


                    • 11/13/17 - 2FB+UL
                      Full body

                      Smith incline press: 235 12,9
                      Rear cable laterals: 45x7, 25x14
                      Over head single arm cable tricep extensions (o): 90 2x12
                      Db pinwheel curls: skipped
                      BB squat: 245 12,8
                      Hoist reverse pull downs: 17x7, 15x11
                      abs:
                      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                      - Success is the best revenge

                      Comment


                      • 11/15/17 - 2FB+UL
                        Full body

                        HS chest press: 280 12,9
                        HS reverse shoulder press: 140 2x15
                        Smith machine dead stop rows: 275 8,6
                        Tricep push downs: 120 8,6
                        single arm cable curls: 65 12,9
                        HS horizontal leg press: 630 2x15
                        Sitting calve raises: 140 2x9
                        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                        - Success is the best revenge

                        Comment


                        • 11/17/17 - 2FB+UL
                          Lower

                          Squat
                          Laying leg curls: 145 5,4,4,4,3
                          HS RDL + shrug: 340 5x5
                          Leg extension: 185x20
                          Smith machine calves: 435 5x5
                          Abs
                          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                          - Success is the best revenge

                          Comment


                          • 11/18/17 - 2FB+UL
                            Upper

                            DB incline chest press: 100 3x5
                            Pec deck: 170x20
                            Machine divergent rows: 290 3x5
                            HS pullover: 230x15
                            HS shoulder press: 220 5x5
                            Sitting machine laterals: 150x16
                            Rack pull ups: 100 3x5
                            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                            - Success is the best revenge

                            Comment


                            • 11/20/17 - 2FB+UL
                              Full body

                              HS incline chest press: 310 2x12
                              BTN Smith machine shoulder press: 190 2x6
                              Wide grip cable rows: 220 2x8
                              Smith machine drag curls: 135 12,10
                              Over head single arm cable tricep extensions (U): 90 10,7
                              BB squat: 245x20
                              abs:
                              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                              - Success is the best revenge

                              Comment


                              • 11/22/17 - 2FB+UL
                                Full body

                                Low Cable x-over: 50 2x15
                                Cable laterals: 45 2x10
                                HS pull downs with D-rings: 260 14,10
                                Single arm rope push downs: 40 2x15
                                Sitting incline curls: 45x7
                                Hack squats: 230 2 x10
                                Standing incline calve raises: 85 12,11
                                SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                                - Success is the best revenge

                                Comment

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