Training with LG

[LG1]

11/2/21
5x Week
Chest/shoulders/triceps

Nautilus chest press: 230x12, 245x8
Low Incline Smith Machine press: 215x12, 225x8
Pec Deck: 60+band: 25,15
Cable rear laterals: 25 22,18
1-arm Rope pushdowns: 70 22,18
1-arm Rope over head ext: 60 16,13
Nautilus Shoulder press: 265x9, 215x12
cable rear delts: 40 15,12

[LG1]

11/3/21
5x Week
Back and biceps

Rev. Pec Deck: 190 8,4
Hammer grip pull downs: 220x12, 230x8
Chest supported DB rows: 110s 12, 115s 9
Machine assisted pull ups: 70 9,7
WG cable rows: 190x12, 200x8
straight 1- arm pull downs: 60 25,15
1-arm Rope cable curls : 50 14,12
1-arm reverse cable curls: 50 20,12

[LG1]

11/5/21
4x week
Lower - Hams

Bad Girl Machine: 195 9,8,6,5,5,5
Calves Press: 240 15,14,12,11,10
Standing single leg curls: 120x12, 130 9,7,5
Trap bar RDL: 245 4x8
Cable crunches: 185 4x20

[LG1]

11/6/21
5x Week
Chest/shoulders/triceps

Nautilus Low cable fly: 95x21 / medium cable fly: 95x21
Strive machine shoulder press: 210x8, 190x10, 170x11 / Rev. 150x6, 130x9, 110x12
Long bar tricep pushdowns: 110 18,15,12
Smith skull crusher: ez bar OH extension: 135 17,13,11
Strive chest press: 340x12, 350x9, 280x15
CGBP: 225x10
DB laterals: 25s 17,13,12
Super-set
Standing DB partial laterals: 25s 17,13,12

[LG1]

11/7/21
5x Week
Back and biceps

Hammer Strength div. row single arm: 235x12, 250x7, 200x10
V grip pull downs: 260x5, 210x10, 180x12
Smith machine rows: 275x10, 225x12, 185x15
Wide grip smith machine rack deads: 455 2x5
Cable pin wheel curls : 50 10,9,9
Strive preacher curl: 100 14,9,6 / 1-arm 30 14,11,10
Incline rev. Flys: 55s 21,16,14
Super-set
Incline swings: 55s 21,16,14

[LG1]

11/09/21
5x week
Lower - Quads

Good girl machine: 210x12, 215x6, 170x10
Smith Calves: 245 16,14,13,11,11
Leg extensions: 215 13,10,9,8
Smith machine Squat: 275 8,7,6,5
Nautilus Ab crunch: 250 16,14,12,10,8,6

[LG1]

11/10/21. DELOAD
5x Week
Chest/shoulders/triceps

single arm OH cable press: 90x8
HS shoulder press: 250x5 / Rev. 230x5
Cable single arm bottom-up tricep cable ext: 60x8
Single arm reverse grip tricep pushdowns: 60x10
HS incline press: 260x5
DB incline press: 75s 6
Incline db Fly press: 60s 5

[LG1]

11/11/21
5x Week
Back and biceps DELOAD

Strive seated row: 315x5
Nautilus pull downs: 265x5
Chest supported T-rows: 155x5
Head supported reverse db flye: 50s 6
Smith machine shrugs: 375x5
1-arm facing away cable curls : 50x9
Incline db curls: 35s 5

[LG1]

11/23/21. NEW MESO
5x week
Lower - Hams

Bad girl machine: 195x5, 155x10, 135x15
Sitting Calves: 115 8,7,7,6
Sitting leg curls: 185x9, 170x9, 155x9
HS RDL: 380 8,6,6
Back extension: 125 6,6,8

[LG1]

11/24/21
5x Week
Chest/shoulders/triceps

Nautilus chest press: 245x8, 200x12
Low Incline Smith Machine press: 225x10, 185x12
Pec Deck: 60+band: 30
Cable rear laterals: 25 2x20
1-arm Rope pushdowns: 70 20, 15
1-arm Rope over head ext: 60 13,12
Nautilus Shoulder press: 265x8, 215x12
cable rear delts: 40 16,12

[LG1]

11/27/21
5x Week
Back and biceps

Rev. Pec Deck: 190 10,8
Hammer grip pull downs: 230 9,6
Chest supported DB rows: 115s 2x6
Machine assisted pull ups: 70 8,7
WG cable rows: 200 2x10
Hi straight 1- arm pull downs: 40x15, 30x15
1-arm Rope cable curls : 50 15,12
1-arm reverse cable curls: 50 15,12

[LG1]

11/28/21
5x week
Lower-Quads

Good Girl Machine: 215 9,5 190x8
Calves Press: 240x12, 245 10,10,8
V-Squat: 365 3x6
Machine Leg Press: 440 3x10
Cable crunches: 195 18,16,10

[LG1]

11/30/21
5x Week
Chest/shoulders/triceps

Nautilus Low cable fly: 95x21 / medium cable fly: 95x21
Strive machine shoulder press: 210x6, 150x15 / Rev. 150x6, 110x13
Long bar tricep pushdowns: 110 16,12
Smith skull crusher: ez bar OH extension: 135 12,9
Strive chest press: 350x8, 250x16
CGBP: 225 10,8
DB laterals: 25s 15,12
Super-set
Standing DB partial laterals: 25s 15,12

[breck]

Yo!

[LG1]

12/1/21
5x Week
Back and biceps

Hammer Strength div. row single arm: 250x6, 180x12
V grip pull downs: 260x6, 190x14
Smith machine rows: 275x7, 185x15
Wide grip smith machine rack deads: 455x6, 405x6
Cable pin wheel curls : 50 2x10
Strive preacher curl: 100x9 / 1-arm 30x16
Incline rev. Flys: 55s 10,8
Super-set
Incline swings: 55s 10,8