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  • LG1
    replied
    #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

    Leave a comment:


  • LG1
    replied
    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

    Leave a comment:


  • LG1
    replied
    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

    Leave a comment:


  • LG1
    replied
    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

    Leave a comment:


  • LG1
    replied
    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

    Leave a comment:


  • LG1
    replied
    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

    Leave a comment:


  • LG1
    replied
    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

    Leave a comment:


  • LG1
    replied
    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

    Leave a comment:


  • LG1
    replied
    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

    Leave a comment:


  • LG1
    replied
    #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

    Leave a comment:


  • LG1
    replied
    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

    Leave a comment:


  • LG1
    replied
    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

    Leave a comment:


  • LG1
    replied
    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

    Leave a comment:


  • LG1
    replied
    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

    Leave a comment:


  • LG1
    replied
    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

    Leave a comment:

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