Training with LG

[LG1]

1/21/20 4X Week Chest/shoulders/triceps DB incline chest press: 100s x 5, 85s x 10 Nautilus chest press: muscle round: 235 4,4,4,4,4,12 Single arm cable flye: 65x12 Smith BTN press: 185x12, 205x4 Standing HS shoulder press front/back: 70 14,12 Pad press: 190 2x12 HS tricep ext: 25 16,15

[LG1]

12/22/19 Lower 4x Week Nautilus Sitting leg curls: 200x8 / 155x15 Trap bar deads: 405 / 315x9 Pull throughs: 275 2x10 Smith RFESS: 155x10 / 115x15 45 degree leg press: 540x6, 450x12 45 degree leg press calves: 450 2x20 *

[LG1]

1/18/20 4x Week Back and biceps Sitting chest supported row/rear delt: MR 220 6x4 x 2 Single arm lat pull downs: 110 12,10 Cable rope curls: 150 2x10 Cable rev single arm curls : 40 12,6 Neutral grip pull ups:BW 6,4 Smith row: 265 6,4

[LG1]

1/16/20
4x Week
Chest, shoulders, triceps

HS incline chest press: RP 360 12/9/6; pec deck WM 190x17
Kneeling single arm smith shoulder press: 110 2x6
Fulcrum laterals: 45x10
Rolling EZ bar tricep extensions: 110 13,12

[LG1]

1/14/20 4x week Back/biceps/forearms HS wheelbarrow rows: 290 2x6 DC cable row: 200 12,10 PJR rows: 95 2x10 straight arm pull downs : 70x20, 80x15 Assisted neutral grip pull ups: 90 11,9 single arm cable rope curls: 65 10,9 Reverse ez bar cable curls: 140 2x9

[LG1]

1/12/20 4x week Lower Abductor: 205 rest pause 12/7/5 WM: 160x21 Adductor: MR 190 4,4,4,3,2,1 WM: 145x21 Sitting calves: MR 95 6x4 Low&close leg press: 260x16 Smith front/back squat: 225x8/8 Single leg curls: RP 130 15/5/3 HS RDL: 500x2, 360x9

[LG1]

1/11/20 4X Week Chest, Shoulders, Triceps Nautilus chest press: 270 15/10/6 RP / WM 215x20 Strive sitting dip machine: 250 15/9/6 RP HS shoulder press: 270x5, 240x12 DB high pulls: 45s 2x16 Long bar cable push downs: 110x16, rev. 90x18 Incline deep db tricep ext. 40x12

[LG1]

1/9/20 4X Week Back, Biceps Rack pull ups: 45 11,7 V-grip pulldowns: 250x9 / WM 190x15 DC EZ bar shoulder row: 205x15, 215x9 Sitting incline hammer curls: 50s x 9, 40s x 15 Rev. EZ bar curls: 65x15

[LG1]

1/7/20 4x week Chest, shoulders, triceps Smith CGBP: 255x8 / 235x12 Strive chest press: 350 rest pause 15/12/8 Nautilus shoulder press: 265 4,4,4,4,4,11 Smith machine wide upright rows: 185 MR 6x4 Cable single arm upright rows: 110 RP 14/12/8 Rear cable laterals: 45 MR 6x4, 25x20 HS single arm tricep ext: 25x17 Pad press downs: 180x15, 190x10

[LG1]

Back, Biceps 4X Week 1/5/20 DB cross body hammer curls: 55 9,8 Nautilus single arm high rows: 160x6, 130x12 Chest supported EZ bar row on HS shoulder press: 255 2x6 Trap bar T-rows: 5pl 2x8 Smith wide grip rack deads: 375 2x6 Single arm rope face pulls:70x9, 50x20

[LG1]

1/4/20 Lower 4X Week Squat 225 single leg press: 140x15 Hack squat: 400, 230x15 Laying leg curls: 135x7, 120x10, 110x12 / 55x9 Leg extension: 220x17, 125x30 / unilateral: 80x20 Standing smith calves: RP 335 10/8/7 WM: 225x20

[LG1]

Chest, shoulders, triceps 4X Week 1/2/20 Smith decline press: 245x12, 235x12 Pec deck: 190x15 DB laterals: 40s x 15 plus partials plus swings Strive seated reverse shoulder press: 150x12, 135x10 Cable triceps tri-sets: 40 *

[LG1]

1/1/20 4X Week Back, biceps, forearms HS divergent rows: per side 215x9, 185x12 / 120x15 wide grip Trap Bar Row: 295x7, 255x10 pull downs: 240x9, 200x13 DB pullover w/ band: 70x20 Cable rear delt pulls: 60x10, 50x16 Rope single arm cable curls: 60x16

[LG1]

12/29/19 4x week Lower Abductor: RP 205 11/6/5 wm: 155x22 Adductor: MR 185 4,4,4,4,4,5 / wm: 140x22 Cybex calf press: 290x11, 260x12 Precor V squat: 430, 180 Nautilus pin loaded leg press: 260 2x15 Smith RDL: 335x12, 325x12 Standing single leg curl: RP 130 12/5/3

[LG1]

12/28/19 4x Week Chest/Shoulder/Triceps Nautilus chest press: RP 260 12/8/5 WM 200x25 Rev. HS shoulder press: RP 290 15/8/4 rev. single arm: 120x25 OH plate raise: 45x15 Long bar tricep push downs: 110x15 High incline deep db tricep ext: 35x20, 40x12 Rear shoulder swings: 75x20