Training with LG

[LG1]

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

[LG1]

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]

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

[LG1]

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]

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

[LG1]

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

[LG1]

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

[LG1]

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

[LG1]

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

[LG1]

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

[LG1]

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

[LG1]

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

[LG1]

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

[LG1]

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.

[LG1]

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