Training with LG

[LG1]

9.d) AGVT 2/8/14 (Legs & Abs)

Front Squats: 135 10 X 3

Sitting Leg Curls: 140 10 X 3

Leg extensions:

wide stance leg press: 500 3 X 6

Leg press Calves: 560 3 X 8
Rotary calf machine

Nautilus Ab Machine: 250 X 14
Slam ball 3 X 10

[LG1]

9.e) AGVT 2/9/14 (Chest & Back)

Incline Max Rack Press: 140 10 X 3

Rack Pullups: 45 10 X 4

Nautilus Chest Press: 210 3 X 6

Meadows Rows: 105 3 X 8

Seated GM: 80 3 X 6

[LG1]

9.f) AGVT 2/11/14 (Arms, Abs, Calves)

Machine Curls: 90 10 X 3

Max rack skull crusher: 50 10 X 5

EZ bar reverse Curls: 80 3 X 6

Seated dip machine: 200 3 X 6

BW Decline Abs: 3 X 20

Seated Calves: 135 10 X 3

[LG1]

Back from break. Let's hit it again, shall we.


10.a) AGVT 2/22/14 (Legs & Abs)

Back Squats: 225 10 X 3

Lying Leg Curls: 125 10 X 5

Leg extensions: 130 3 X 12

Deficit RDL: 200 3 X 8

calves: leg press 590 3 X 6 plus other assistance calf work

Nautilus Ab Machine: 250 X 10 plus other assistance ab work

[LG1]

10.b) AGVT 2/23/14 (Chest & Back)

Incline Smith Press: 175 10 X 4

Rack Chinups: 40 10 X 5

Flat DB Presses: 90 8,8,5

DB Rows: 110 3 X 7

Back Hyp. Extensions: 45 3 X 6

[LG1]

10.c) AGVT 2/26/14 (Arms, Abs, Calves)

EZ Bar Curls: 85 10 X 5

Smith CGBP: 180 10 X 3

Db Hammer Curls: 50 3 X 6

High pulley Reverse grip tricep push downs: 80 3 X 8

Bw Decline Abs: 3 X 12

Seated Calves: 130 10 X 5

[LG1]

10.d) AGVT 3/1/14 (Legs & Abs)

Front Squats: 135 10 X 5

Sitting Leg Curls: 135 10 X 5

Db lunges: 30's 3 X 8

wide stance leg press: 500 3 X 8

Leg press Calves: 590 3 X 8

Nautilus Ab Machine: 250 2 X 8

[LG1]

10.e) AGVT 3/2/14 (Chest & Back)

Incline Max Rack Press: 140 10 X 5

Rack Pullups: 50 10 X 3

Nautilus Chest Press: 210 3 X 6

Meadows Rows: 110 3 X 6

Seated GM: 80 3 X 7

[LG1]

10.f) AGVT 3/5/14 (Arms, Abs, Calves)

Machine Curls: 85 5,5,5,5,5,5,4,4,4,4

Max rack jm press: 70 10 X 5

EZ bar reverse Curls: 80 3 X 7

Seated dip machine: 200 3 X 8

BW Decline Abs: 4 X 20

Seated Calves: 135 10 X 4

[LG1]

11.a)AGVT 3/8/14 (Legs & Abs)

Back Squats: 215 10 X 5

Lying Leg Curls: 130 10 X 4

Leg extensions: 150 12,10,10

Max rack deficit RDL: 210 3 X 8

calves: leg press 610 3 X 6 plus other assistance calf work

Nautilus Ab Machine: 250 X 15, 10 plus other assistance ab work

[LG1]

11.b) AGVT 3/9/14 (Chest & Back)

Incline Smith Press: 180 10 X 3

Rack Chinups: 45 10 X 4

Flat DB Presses: 90 8,8,6

DB Rows: 110 3 X 8

Back Hyp. Extensions: 45 3 X 7

[LG1]

11.c) AGVT 3/12/14 (Arms, Abs, Calves)

EZ Bar Curls: 90 10 X 4

Smith CGBP: 175 10 X 5

Db Hammer Curls: 50 3 X 7

High pulley Reverse grip tricep push downs: 90 3 X 8

Bw Decline Abs/reverse crunches supersets

Seated Calves: 140 10 X 3

[LG1]

11.d) AGVT 3/15/14 (Legs & Abs)

Front Squats: 145 10 X 4

Sitting Leg Curls: 140 10 X 4

Db lunges: 35's 3 X 6

Sumo leg press: 520 3 X 8

Leg press Calves: 610 3 X 8

Nautilus Ab Machine: 250 4 X 8

[LG1]

11.e) AGVT 3/16/14 (Chest & Back)

Incline Max Rack Press: 150 10 X 4

Rack Pullups: 45 10 X 5

Nautilus Chest Press: 210 3 X 8

Meadows Rows: 110 3 X 8

Seated GM: 80 3 X 8

[LG1]

11.f) AGVT 3/19/14 (Arms, Abs, Calves)

Machine Curls: 90 10 X 4

Max rack jm press: 80 10 X 4

EZ bar reverse Curls: 80 3 X 8

Seated dip machine: 210 3 X 8

BW Decline Abs and reverse crunches

Seated Calves: 135 10 X 5