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  • LG1
    replied
    2/1/23 Off Week

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  • LG1
    replied
    1/25/23
    Lower-Deload

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  • LG1
    replied

    1/24/23
    Upper - Deload

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  • LG1
    replied

    1/22/23
    Lower - Hams

    Good Girl Machine: 245 RP 11+5+2=18
    Smith calve press: 305 MR 6x4x2
    Standing single leg curls: 25 AMRAP
    Smith RDL: 335 2x7
    machine leg press: 400
    Back X: 65 2x12
    machine ab crunch: 225
    Last edited by LG1; 01-25-2023, 06:16 PM.

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  • LG1
    replied

    1/20/23
    CST / B&B

    Strive Rev. machine shoulder press: 155 8,6
    Long bar tricep pushdowns: 135 RP 14+6+3=23
    Smith skull crusher: 155x8
    CGBP: 245x11, 255x6

    WG cable rows: 210 2x15
    SA facing away cable curls: 60 20,15

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  • LG1
    replied

    1/18/23
    Lower-Quads

    Bad Girl Machine: RP 160 RP 15+9+6=30
    Sitting Calves: 125 MR 6x4x2
    Rev V-Squat: 425x12, 435x6
    machine leg press: 420x6
    45 degree leg press: 495x10
    laying single leg curls: 30 AMRAP
    Abs: cable crunches​
    Last edited by LG1; 01-23-2023, 06:46 PM.

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  • LG1
    replied
    1/17/23
    B&B / CST

    Bent over cable rev fly: 22.5 RP 16+9+6=31
    EZ bar rows on HS shoulder rig: 205 9,7
    Machine assisted pull ups: 50x10, 70x10
    1-arm cable curls : 65 16,15

    HS incline press: 280 MR 6x4; 4,4,4,4,,4,3
    DB side laterals: 35s 20,15
    SA cable Tricep ext bottom/up: 70 MR 6x4​x2

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  • LG1
    replied
    1/15/23
    Lower- Hams

    Good Girl Machine: 245 RP 10+4+2=16
    Calf Press: 290 11,9,7,7,6
    Laying leg curls: 125x4… 30
    V-GM: 685x12, 695x10
    leg press: 400 2x16
    Back Ext: 185 2x10
    abs​: 225 RP 16+10+6=32
    Last edited by LG1; 01-15-2023, 11:52 AM.

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  • LG1
    replied

    1/14/23
    CST / B&B

    HS Rev shoulder press: 260x10, 220x12
    Incline DB Press: 95s 9,8
    Nautilus Cable Fly: substitute machine fly
    Single arm reverse grip tricep pushdowns: 95 RP 15+10+6=31

    Strive seated rows: 300 MR 6x4
    Rev. Grip SA cable curls: 70 MR 2x6x4

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  • LG1
    replied
    1/11/23
    Lower-Quads

    Bad Girl Machine: 160 RP 12+8+6=26
    Smith Calves: 295 MR 3x6x4
    V-Squat: 385x12, 395x6
    Machine Leg Press: 400 2x12
    laying single leg curls: AMRAP
    Abs: nautilus crunch: 225 2x15

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  • LG1
    replied
    1/10/23
    B&B / CST

    Nautilus pull downs: 305 2x7
    Chest supported T-rows: 165 9,6
    Smith WG Rack Dead’s 425 2x6
    db curls: 40s RP 17+8+5=30

    Nautilus chest press: 200 MR 2x6x4
    Cable SA OH Press: MR 90 MR 2x6x4
    SA OH Tricep Ext. 70 16,15

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  • LG1
    replied

    1/8/23
    Lower - Hams

    Good girl machine: 240x14
    Sitting Calves: 125 RP 13+7+6=26
    Sitting leg curls: AMRAP
    HS shrug rig RDL: 430 2x6
    Back extension: 65 2x10
    leg press: 400 MR 6x4, 1x10
    abs​ nautilus crunch skip

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  • LG1
    replied

    1/7/23
    CST/B&B

    Low Incline Smith Machine press: 245 10,7
    Incline DB fly press: 75s RP 10+4+4=17
    Nautilus Shoulder press: 280x12, 285x6
    1-arm Rope pushdowns: 95 RP 15+10+5=35

    Cable rear delta: 45 MR 2x6x4
    cable pinwheel curls: 55 MR 2x6x4

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  • LG1
    replied

    1/4/23
    Lower - Quads

    Bad girl machine: 155 RP 15+9+6=30
    Calf Press: 290 10,9,8,9
    Leg extensions: 215 RP 13+7+5=25
    Smith machine Squat: 285 8,7
    Laying single leg curls: 4x15
    Back X: 65x10
    ab machine crunches: 225x15
    Last edited by LG1; 01-05-2023, 09:10 AM.

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  • LG1
    replied
    1/3/23
    B&B Load / CST Pump

    Hammer Strength div. row: 400x8, 390x8
    V grip pull downs: 275x6, 250x8
    Smith machine rows: 285 11,8
    Strive 1-arm preacher curl: 40 RP 17+7+4=28

    Strive chest press: 275 20,15
    Cable rear laterals: 35 16,15
    SA OH Tricep Ext. 60 22,15

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