Training with LG

[LG1]

#2495
LG1 Senior Member Physique Verified Join Date: Jul 2009 Location: Crooklyn Posts: 3,764 http://www.ironaddicts.com/forums/images/reputation/reputation_pos.gif	10/25/20 4x week Lower Good Girl Machine: 150 16,11 Calves Press: 170 13,11 Laying leg curls: 100 12,9 Hack Squat / Rev. Hack Squat: 215 15/15 Machine Leg Press: 300 2x15 HS RDL: 245 8,10 Pull-throughs: 200x15 Rev. Hypers / Abs

[LG1]

10/24/20
4x Week
Back and biceps

Rev. Pec Deck: 175x14, 180x14
Matrix machine pull downs: 165x14, 175x9
Chest supported DB rows: 75 9,7
Machine assisted pull ups: 80x12, 70x9
Seated single arm cable rows: 72x12, 77x9
Rope straight arm push downs: 52x17, 55x12
DB chest curls : 35 10,8
Rev. grip single arm cable c

[LG1]

10/22/20
4x week
Lower

Bad Girl Machine: 145 11,10
Sitting Calves: 75 10,9
Sitting leg curls: 140 12,10
Leg extensions: 140x15, 155x12
Smith machine Squat: 195 2x12
HS RDL: 275 2x10
Back extension: 25x10
Nautilus crunch machine: 170 12,10

[LG1]

Senior Member Physique Verified Join Date: Jul 2009 Location: Crooklyn Posts: 3,760 http://www.ironaddicts.com/forums/images/reputation/reputation_pos.gif

10/20/20 4x Week Back and biceps Hammer Strength div. row single arm: 125x14, 135x12 V grip pull downs: 170 12,10 Smith machine rows: 195 2x10 Wide grip smith machine rack deads: 275 2x6 Rack pull ups: bw 13,9 straight arm cable push downs: 70 2x16 EZ bar rev. Cable curls : 80 14,12 Strive machine single arm curls: 30x14, 35x10

[LG1]

Senior Member Physique Verified Join Date: Jul 2009 Location: Crooklyn Posts: 3,758 http://www.ironaddicts.com/forums/images/reputation/reputation_pos.gif

10/17/20 4X Week Chest/shoulders/triceps Matrix chest press: 155x10, 120x18 Matrix single arm cable press: 52x9 Pec Deck: 130x17, 145x12 Matrix shoulder press: 120x15 / Rev. 75x15 DB upright rows: 35s 15,12 / DB high pulls: 25x15 Matrix sitting tricep pushdowns: 160x20, 170x15 Matrix single arm bottom-up tricep cable ext: 22x20, 27x12

[LG1]

Senior Member Physique Verified Join Date: Jul 2009 Location: Crooklyn Posts: 3,755 http://www.ironaddicts.com/forums/images/reputation/reputation_pos.gif

10/13/20 4X Week Chest/shoulders/triceps Strive chest press: 210x18, 230x13 Incline DB press: 65s 14,7 CGBP: 185x16, 195x10 Smith Machine kneeling single arm press: 75 13,15 Strive machine shoulder press: 115x18 / Rev. 75x17 Seated DB laterals: 15 20,15 Standing DB partial laterals: 25x15 EZ bar reverse tricep pushdowns: 60x22, 70x16 Strive dip machine: 150x18, 160x12

[LG1]

10/11/20
4x week
Lower

Good Girl Machine: 140x17, 145x12
Calves Press: 160 2x12
Laying leg curls: 95 11,9
Hack Squat / Rev. Hack Squat: 205 15/15
Machine Leg Press: 280 2x15
HS RDL: 225 2x12
Pull-throughs: 170x15
Rev. Hypers / Abs

[LG1]

10/10/20
4x Week
Back and biceps

Rev. Pec Deck: 170x12, 165x16
Matrix machine pull downs: 160 12,9
Chest supported DB rows: 70x12, 75x9
Machine assisted pull ups: 90x12, 80x9
Seated single arm cable rows: 72 12,9
Rope straight arm push downs: 52 2x15
DB chest curls : 35 9,6
Rev. grip single arm cable curls: 22 6,10

[LG1]

10/8/20
4X Week
Chest/shoulders/triceps

Nautilus chest press: 185 16,13
Incline Smith Machine press: 185x10, 155x15
Pec Deck: 120 12,9
Smith machine BTN press: 135 12,11
Cable upright rows: 140 14,12
Cable rear laterals: 20 21,22
Rope pushdowns: 60 17,12
Rope over head ext: 70 12,15

[LG1]

#2479
LG1 Senior Member Physique Verified Join Date: Jul 2009 Location: Crooklyn Posts: 3,749 http://www.ironaddicts.com/forums/images/reputation/reputation_pos.gif	10/6/20 4x Week Back and biceps Hammer Strength div. row single arm: 115 12,10 V grip pull downs: 150x15, 170x10 Smith machine rows: 185x12, 195x9 Rack pull ups: bw 10,9 straight arm cable push downs: 60x20, 70x15 EZ bar rev. Cable curls : 70 2x15 Strive machine single arm curls: 30 2x10

[LG1]

10/4/20
4x week
Lower

Good Girl Machine: 135x16, 140x13
Calves Press: 155 15,12
Laying leg curls: 90 13,10
Hack Squat / Rev. Hack Squat: 195x15/15
Machine Leg Press: 260 2x15
HS RDL: 215 12,17
Pull-throughs: 155x20
Rev. Hypers / Abs

[LG1]

10/3/20
4X Week
Chest/shoulders/triceps

Matrix chest press: 150 12,9
Matrix single arm cable press: 47x15
Pec Deck: 100x20, 130x12
Matrix shoulder press: 100x16 / Rev. 70x12
DB upright rows: 35s 2x12 / DB high pulls: 25x12
Matrix sitting tricep pushdowns: 150x15, 160x13
Matrix single arm bottom-up tricep cable ext: 22x10, 17x6

[LG1]

10/1/20
4x week
Lower

Bad Girl Machine: 130x14, 135x11
Sitting Calves: 65 12,11
Sitting leg curls: 110x19, 125x12
Leg extensions: 110 2x15
Smith machine Squat: 185 2x12
Trap bar deads: 225 2x8
Back extension: (bw)
Nautilus crunch machine: 155x15, 160x12

[LG1]

9/30/20
4x Week
Back and biceps

Strive seated row: 210 11,9
Nautilus single arm pull downs: 110 2x10
Chest supported T-rows: 70 12,9
Rack pull ups: bw 2 sets
EZ bar pullovers: 25 20,10
Cable hammer curls : 35 2x15
EZ bar rev. curls: 55 2x9

[LG1]

9/29/20
4X Week
Chest/shoulders/triceps

Strive chest press: 190x15, 210x15
Incline DB press: 65s 12,10
CGBP: 185 12,10
Smith Machine kneeling single arm press: 65 2x15
Strive machine shoulder press: 110x16 / Rev. 70x15
Seated DB laterals: 15 2x12
Standing DB partial laterals: 25x12
EZ bar reverse tricep pushdowns: 50x20, 60x17
Strive dip machine: 150 10,12