Announcement

Collapse
No announcement yet.

Training with LG

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

  • LG1
    replied
    1/21/20
    4X Week
    Chest/shoulders/triceps

    DB incline chest press: 100s x 5, 85s x 10
    Nautilus chest press: muscle round: 235 4,4,4,4,4,12
    Single arm cable flye: 65x12
    Smith BTN press: 185x12, 205x4
    Standing HS shoulder press front/back: 70 14,12
    Pad press: 190 2x12
    HS tricep ext: 25 16,15

    Leave a comment:


  • LG1
    replied
    12/22/19
    Lower
    4x Week

    Nautilus Sitting leg curls: 200x8 / 155x15
    Trap bar deads: 405 / 315x9
    Pull throughs: 275 2x10
    Smith RFESS: 155x10 / 115x15
    45 degree leg press: 540x6, 450x12
    45 degree leg press calves: 450 2x20
    *

    Leave a comment:


  • LG1
    replied
    1/18/20
    4x Week
    Back and biceps

    Sitting chest supported row/rear delt: MR 220 6x4 x 2
    Single arm lat pull downs: 110 12,10
    Cable rope curls: 150 2x10
    Cable rev single arm curls : 40 12,6
    Neutral grip pull ups:BW 6,4
    Smith row: 265 6,4

    Leave a comment:


  • LG1
    replied
    1/16/20
    4x Week
    Chest, shoulders, triceps

    HS incline chest press: RP 360 12/9/6; pec deck WM 190x17
    Kneeling single arm smith shoulder press: 110 2x6
    Fulcrum laterals: 45x10
    Rolling EZ bar tricep extensions: 110 13,12

    Leave a comment:


  • LG1
    replied
    1/14/20
    4x week
    Back/biceps/forearms

    HS wheelbarrow rows: 290 2x6
    DC cable row: 200 12,10
    PJR rows: 95 2x10
    straight arm pull downs : 70x20, 80x15
    Assisted neutral grip pull ups: 90 11,9
    single arm cable rope curls: 65 10,9
    Reverse ez bar cable curls: 140 2x9

    Leave a comment:


  • LG1
    replied
    1/12/20
    4x week
    Lower


    Abductor: 205 rest pause 12/7/5 WM: 160x21
    Adductor: MR 190 4,4,4,3,2,1 WM: 145x21
    Sitting calves: MR 95 6x4
    Low&close leg press: 260x16
    Smith front/back squat: 225x8/8
    Single leg curls: RP 130 15/5/3
    HS RDL: 500x2, 360x9

    Leave a comment:


  • LG1
    replied
    1/11/20
    4X Week
    Chest, Shoulders, Triceps

    Nautilus chest press: 270 15/10/6 RP / WM 215x20
    Strive sitting dip machine: 250 15/9/6 RP
    HS shoulder press: 270x5, 240x12
    DB high pulls: 45s 2x16
    Long bar cable push downs: 110x16, rev. 90x18
    Incline deep db tricep ext. 40x12

    Leave a comment:


  • LG1
    replied
    1/9/20
    4X Week
    Back, Biceps

    Rack pull ups: 45 11,7
    V-grip pulldowns: 250x9 / WM 190x15
    DC EZ bar shoulder row: 205x15, 215x9
    Sitting incline hammer curls: 50s x 9, 40s x 15
    Rev. EZ bar curls: 65x15

    Leave a comment:


  • LG1
    replied
    1/7/20
    4x week
    Chest, shoulders, triceps

    Smith CGBP: 255x8 / 235x12
    Strive chest press: 350 rest pause 15/12/8
    Nautilus shoulder press: 265 4,4,4,4,4,11
    Smith machine wide upright rows: 185 MR 6x4
    Cable single arm upright rows: 110 RP 14/12/8
    Rear cable laterals: 45 MR 6x4, 25x20
    HS single arm tricep ext: 25x17
    Pad press downs: 180x15, 190x10

    Leave a comment:


  • LG1
    replied
    Back, Biceps
    4X Week
    1/5/20

    DB cross body hammer curls: 55 9,8
    Nautilus single arm high rows: 160x6, 130x12
    Chest supported EZ bar row on HS shoulder press: 255 2x6
    Trap bar T-rows: 5pl 2x8
    Smith wide grip rack deads: 375 2x6
    Single arm rope face pulls:70x9, 50x20

    Leave a comment:


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

    Squat 225
    single leg press: 140x15
    Hack squat: 400, 230x15
    Laying leg curls: 135x7, 120x10, 110x12 / 55x9
    Leg extension: 220x17, 125x30 / unilateral: 80x20
    Standing smith calves: RP 335 10/8/7 WM: 225x20

    Leave a comment:


  • LG1
    replied
    Chest, shoulders, triceps
    4X Week
    1/2/20

    Smith decline press: 245x12, 235x12
    Pec deck: 190x15
    DB laterals: 40s x 15 plus partials plus swings
    Strive seated reverse shoulder press: 150x12, 135x10
    Cable triceps tri-sets: 40
    *

    Leave a comment:


  • LG1
    replied
    1/1/20
    4X Week
    Back, biceps, forearms

    HS divergent rows: per side 215x9, 185x12 / 120x15 wide grip
    Trap Bar Row: 295x7, 255x10
    pull downs: 240x9, 200x13
    DB pullover w/ band: 70x20
    Cable rear delt pulls: 60x10, 50x16
    Rope single arm cable curls: 60x16

    Leave a comment:


  • LG1
    replied
    12/29/19
    4x week
    Lower

    Abductor: RP 205 11/6/5 wm: 155x22
    Adductor: MR 185 4,4,4,4,4,5 / wm: 140x22
    Cybex calf press: 290x11, 260x12
    Precor V squat: 430, 180
    Nautilus pin loaded leg press: 260 2x15
    Smith RDL: 335x12, 325x12
    Standing single leg curl: RP 130 12/5/3

    Leave a comment:


  • LG1
    replied
    12/28/19
    4x Week
    Chest/Shoulder/Triceps

    Nautilus chest press: RP 260 12/8/5 WM 200x25
    Rev. HS shoulder press: RP 290 15/8/4 rev. single arm: 120x25
    OH plate raise: 45x15
    Long bar tricep push downs: 110x15
    High incline deep db tricep ext: 35x20, 40x12
    Rear shoulder swings: 75x20

    Leave a comment:

Working...
X