Training with LG

[LG1]

2/1/23 Off Week

[LG1]

1/25/23
Lower-Deload

[LG1]

1/24/23
Upper - Deload

[LG1]

1/22/23
Lower - Hams

Good Girl Machine: 245 RP 11+5+2=18
Smith calve press: 305 MR 6x4x2
Standing single leg curls: 25 AMRAP
Smith RDL: 335 2x7
machine leg press: 400
Back X: 65 2x12
machine ab crunch: 225

[LG1]

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

[LG1]

1/18/23
Lower-Quads

Bad Girl Machine: RP 160 RP 15+9+6=30
Sitting Calves: 125 MR 6x4x2
Rev V-Squat: 425x12, 435x6
machine leg press: 420x6
45 degree leg press: 495x10
laying single leg curls: 30 AMRAP
Abs: cable crunches

[LG1]

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

[LG1]

1/15/23
Lower- Hams

Good Girl Machine: 245 RP 10+4+2=16
Calf Press: 290 11,9,7,7,6
Laying leg curls: 125x4… 30
V-GM: 685x12, 695x10
leg press: 400 2x16
Back Ext: 185 2x10
abs: 225 RP 16+10+6=32

[LG1]

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

[LG1]

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

[LG1]

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

[LG1]

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

[LG1]

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

[LG1]

1/4/23
Lower - Quads

Bad girl machine: 155 RP 15+9+6=30
Calf Press: 290 10,9,8,9
Leg extensions: 215 RP 13+7+5=25
Smith machine Squat: 285 8,7
Laying single leg curls: 4x15
Back X: 65x10
ab machine crunches: 225x15

[LG1]

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