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Training with LG
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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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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 6x4x2
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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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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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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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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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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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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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