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  • LG1
    replied
    12/8/19
    Lower
    4X Week

    Squat 245x4, 165
    single leg press: 100x30
    Hack squat: 400x7, 180x20
    Laying leg curls: 135x7, 120x9, 110x12 / 55x7
    Leg extension: 220x16, 115x25 / unilateral: 70x20
    Standing smith calves: MR 335 4,4,4,4,4,6 wm: 225x20

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  • LG1
    replied
    Back, Biceps
    4X Week
    12/7/19

    DB cross body hammer curls: 50x15
    EZ bar rev curls: 75x13
    Nautilus single arm high rows: 155x11, 125x15
    Chest supported EZ bar row on HS shoulder press: 245 10,9
    Trap bar T-rows: 5pl 2x6

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  • LG1
    replied
    Chest, shoulders, triceps
    4X Week
    12/5/19

    Smith decline press: 245x10, 225x15
    Pec deck: 170x20
    DB laterals: 40s x 12 plus partials plus swings
    Strive seated reverse shoulder press: 150x10, 130x15
    Cable triceps tri-sets: 30

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  • LG1
    replied
    12/3/19
    4X Week
    Back, biceps, forearms

    HS divergent rows: per side 205x12, 185x10 / 115x15 wide grip
    Trap Bar Row: 275x6, 255x9
    pull downs: 230x12, 190x15
    DB pullover w/ band: 65x20
    Cable rear delt pulls: 60x13, 50x15
    Rope cable curls: 50x18
    http://www.ironaddicts.com/forums/im...ser_online.gifAdd to LG1's Reputation Report Post Edit/Delete Message Reply With Quote Multi-Quote This Message Quick reply to this message

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  • LG1
    replied
    12/1/19
    4x week
    Lower

    Abductor: RP 200 12/7/5 WM 150x20
    Adductor: MR 185 4,4,4,4,3,2 / WM 135x20
    Cybex calf press: 290x14, 260x18
    Precor V squat: 430 2x7
    Close and low leg press: 220 2x15
    Dead extensions: 175 2x9
    single leg curls: 120 16,10

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  • LG1
    replied
    11/30/19
    4x Week
    Chest/Shoulder/Triceps

    Nautilus chest press: RP 245 15/9/7 WM 185x22
    Rev. HS shoulder press: RP 280 15/9/7 rev. single arm WM 115x25
    OH plate raise: 45x13
    Long bar tricep push downs: 100x20
    High incline deep db tricep ext: 35x16

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  • LG1
    replied
    Happy thanksgiving. Gobble gobble

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  • LG1
    replied
    11/28/19
    4x Week
    Back/Biceps

    Rev. Pec deck: muscle round 155 6x4
    rev. BTN Lat pull downs: 200x10, 175x15
    Chest supported row:155x9, 135x10
    EZ bar drag cable curls: 150x20 / rev. 150x9
    Cable single arm rope face pulls: 60x12

    Leave a comment:


  • LG1
    replied
    11/27/19
    4X Week
    Chest/shoulders/triceps

    DB incline chest press: 100s x 7, 85s x 12
    Nautilus chest press: muscle round: 225 4,4,4,4,4,8
    Single arm cable flye: 60x18
    Smith BTN press: 205, 185
    Standing HS shoulder press front/back: 60 12/12
    Rear shoulder swings: 75x16
    Pad press: 150x20
    HS tricep ext: 25x12

    Leave a comment:


  • LG1
    replied
    11/24/19
    4x Week
    Back and biceps

    Sitting chest supported row/rear delt: MR 210 6x4 x 2
    Single arm lat pull downs: 110x9, 95x9
    EZ bar single arm curls: Tri-set 45
    Smith row: 255 8,10

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  • LG1
    replied
    11/23/19
    4x Week
    Chest, shoulders, triceps

    HS incline chest press: RP 360 10/6/4 ; pec deck WM 150x17
    Kneeling single arm smith shoulder press: 105x10
    Fulcrum laterals: 35x22
    Rolling EZ bar tricep extensions: 110x10

    * floor press
    * high incline smith tricep press

    Leave a comment:


  • LG1
    replied
    11/20/19
    Lower
    4x Week

    Nautilus Sitting leg curls: 200x7 / 155x12
    Rack deads: 315x6, 365x4
    Pull throughs: 275 2x10
    Smith RFESS: 155 2x6
    45 degree leg press: 450x20
    45 degree leg press calves: 450x20

    Leave a comment:


  • LG1
    replied
    11/19/19
    4x week
    Back/biceps/forearms

    HS wheelbarrow rows: 270x12
    DC cable row: 190 2x10
    PJR rows: 95x9
    straight single arm pull downs : 50x12
    Assisted neutral grip pull ups: 100 2x10
    Strive Preacher curls: 90x10 / single arm 35x13
    Reverse ez bar cable curls: 130x15
    Trap bar t-rows: 5plates x 9

    Leave a comment:


  • LG1
    replied
    11/17/19
    4x week
    Lower


    Abductor: 200 rest pause 10/6/4 WM: 150x17
    Adductor: MR 185 4,4,4,3,2,1 WM: 135x15
    Sitting calves: MR 140 4,4,4,4,3,3 WM: 95x15
    Wide leg press: 430x20
    Smith front squat: 225 2x7
    HS RDL: 450x11, 320x15
    Single leg curls: 1x15
    Nordic GHR: 2x AMRAP

    Leave a comment:


  • LG1
    replied
    11/16/19
    4X Week
    Upper

    Nautilus chest press: 235 15/9/6 RP / WM 175x20
    Strive sitting dip machine: 250 12,9
    HS shoulder press: 270x5, 230x13 / WM 200x15
    DB high pulls: 45s 2x14
    V-grip pulldowns: 250x9 / WM 180x15
    DC EZ bar shoulder row: 200 2x15
    Sitting incline hammer curls: 50s x 7, 40s x 10
    single arm overhead tricep extension on incline HS chest press 25x16

    Leave a comment:

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