Training with LG

[LG1]

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

[LG1]

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

[LG1]

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

[LG1]

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
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[LG1]

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

[LG1]

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

[LG1]

Happy thanksgiving. Gobble gobble

[LG1]

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

[LG1]

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

[LG1]

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

[LG1]

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

[LG1]

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

[LG1]

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

[LG1]

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

[LG1]

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