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  • LG1
    replied
    Originally posted by LG1 View Post
    3/10/20

    4x week

    Chest, shoulders, triceps




    Smith CGBP: 255x5 / 235x9

    Strive chest press: RP 370 15/7/5. WM 300x16

    Nautilus shoulder press: RP 270 12/9/7 WM 220x20

    Cable wide upright rows: 140 RP 15/9/6

    Rear cable laterals: 45 MR 3x4. WM 30x15

    HS single arm tricep ext: 30x7, 20x12, 10x20

    Pad press downs: 200 16,12
    Latest

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  • LG1
    replied
    3/9/20
    4x week
    Lower


    Abductor: 125 2x15 WM: 165
    Adductor: MR 190 4,4,4,4,3,2 WM: 155x16
    Leg press calves: 230 2x20
    Low&close leg press: 360x20. WM: 230x30
    Smith front/back squat: 185 10/10
    Single leg curls: MR 130 4,4,4,4,3,2 WM: 100x15
    HS RDL: 270x5
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  • LG1
    replied
    Back, Biceps
    4X Week
    3/7/20

    DB cross body hammer curls: 60 8,6
    Nautilus single arm high rows: 160x9, 135x12
    Chest supported EZ bar row on HS shoulder press: 270x4, 200x9
    Trap bar T-rows: 5pl x 4, 4pl x 12
    Smith wide grip rack deads: 405x4, 315x12
    Single arm rope face pulls:70x18, 80x12

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  • LG1
    replied
    Chest, shoulders, triceps
    4X Week
    3/5/20

    Smith decline press: 255x6, 240x9, 225x9
    Pec deck: 190x12
    DB laterals: 40s x 12, 30s x 15, 20s x 20
    Strive seated reverse shoulder press: 155x4, 135x8, 115x12
    Cable triceps single arm extension/push downs: 50 9/4, 40 12/6, 30 15/12
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  • LG1
    replied
    3/3/20
    4X Week
    Back, biceps, forearms

    HS divergent rows: per side 225x9, 185x12 / 125x15 wide grip
    Trap Bar Row: 225 3x4
    pull downs: 250x8, 210x11
    DB pullover w/ band: 75 x 18, 80x12
    Cable rear delt pulls: 60x14, 50x16
    Rope single arm cable curls: 70x9/50x12
    Last edited by LG1; 03-07-2020, 12:23 PM.

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  • LG1
    replied
    3/1/20
    Lower
    4X Week

    single leg press: 140 2x15
    Hack squat: 180 2x15
    Laying leg curls: 135x5, 120x8, 110x9 / 55x5
    Leg extension: 230x12, 155x20
    Standing smith calves: MR 315 4,4,4,4,4,6 WM: 255x12
    Pull throughs

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  • LG1
    replied
    2/29/20
    4x Week
    Chest/Shoulder/Triceps

    Nautilus chest press: RP 280 15/9/5 WM 230x18
    Rev. HS shoulder press: 290 10,5 / rev. single arm: 125x23
    Long bar tricep push downs: 100 17,12
    High incline deep db tricep ext: 45x5, 25x15
    Rear shoulder swings: 80 15,12

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  • LG1
    replied
    2/27/20
    4x Week
    Back/Biceps

    Rev. Pec deck: muscle round 175 4,4,4,4,3,2 / 130x10
    rev. BTN Lat pull downs: 210x5, 170x15
    Chest supported row:160x6, 135x11
    EZ bar drag cable curls: 150 2x10
    EZ bar rev. cable curls: 150 2x10
    Cable single arm rope face pulls: 70x14, 60x15

    Leave a comment:


  • LG1
    replied
    2/25/20
    4X Week
    Chest/shoulders/triceps

    DB incline chest press: 100s x 5, 85s x 11
    Nautilus chest press: muscle round: 240 4,4,4,4,4,12
    Single arm cable flye: 65x13
    Smith BTN press: 155x10, 135x15
    Standing HS shoulder press front/back: 75x9/rev. 50x14
    Pad press: 200 2x10
    HS tricep ext: 30x10

    Leave a comment:


  • LG1
    replied
    2/23/20
    Lower
    4x Week

    Standing single leg curls: RP 130 6/4/3
    DH style deads: 135x10, 185x10
    Smith machine front squat: 135x15
    Smith machine back squat: 135x15
    Bad girl: RP 205 8/5/3 WM: 165x12
    Good girl: MR 190 4,4,4,4,4,3 WM: 155x15
    45 degree leg press: 360x10, 180x30
    45 degree leg press calves: 180 20,15

    Leave a comment:


  • LG1
    replied
    2/22/20
    4x Week
    Back and biceps

    Sitting chest supported row/rear delt: MR 225 6x4 x 2
    Single arm lat pull downs: 120x6, 100x9
    Cable rope curls: 150 12,10
    Cable rev single arm curls : 40 15,10
    Neutral grip pull ups:BW 2x4
    Smith row: 265 9,8

    Leave a comment:


  • LG1
    replied
    2/20/20
    4x Week
    Chest, shoulders, triceps

    HS incline chest press: 360x10, 320x15, 20x206
    Pec deck WM 190x15
    Kneeling single arm smith shoulder press: 110x9, 95x12
    Fulcrum laterals: 40x15, 30x20
    Rolling EZ bar tricep extensions: 115 9,5

    Leave a comment:


  • LG1
    replied
    2/18/20
    4x week
    Back/biceps/forearms

    HS wheelbarrow rows: 290 7,6
    DC cable row: 210 10,8
    PJR rows: 100 2x9
    straight arm pull downs : 80x20, 90x12
    Assisted neutral grip pull ups: 90 13,10
    single arm cable rope curls: 70 12/6
    Reverse ez bar cable curls: 140 12,10

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  • LG1
    replied
    Originally posted by ucsumma View Post

    Is the Strive one of those where you can change the tension based on where you place the plates? If so, do you keep this consistent or ever switch it up?
    Correct. It’s the one with the tension setting. It’s pin loaded though. Not plate loaded. I always keep it on the same tension setting.

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  • LG1
    replied
    2/9/20
    Lower
    4x Week

    Nautilus Sitting leg curls: 200x10 / 170x15
    Trap bar deads: 315
    Pull throughs: 275
    Single leg press: 140
    Cybex calf press: 290/260/230
    Back squat:
    Ghetto reverse hypers: 2 sets

    Leave a comment:

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