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  • LG1
    started a topic Training with LG

    Training with LG

    WO: M/W/F

    Supps:
    Team Skip
    WPI
    Creatine
    L-GLutamine
    Beta Alanine
    Multi Vitamin
    Multi Mineral
    Vitamin C
    Activated Charcoal
    Trans-Reservatrol
    Quercetin w/ Bromelain
    Cissus
    Super Greens
    Psyllium Husk Fiber
    Ultra Fuel
    Beef Liver Pills
    Fish Oil
    Vitamin B Complex
    CoQ10
    BCAA 4:1
    SOS

    Diet:
    M/W/F
    Wake-up - cissus + L-Glutamine + Beta Alanine

    Breakfast: canned baby mackeral + 2 hb eggs + sald greens + 4oz tomato juice + 1 Tbps super greens + 1 Tbsp psyllium husk + water + 1Tbsp fish oil + 1/2 grapefruit + mullti vitamin + Quercetin w/ Bromelain + beef liver pills + CoQ10 + Trans Reservetrol

    Snack: Team Skip + almonds + fish oil pills + beef liver pills

    Lunch: Chicken/Fish + salad + beef liver pills

    Snack: Team Skip + almonds + fish oil pills + beef liver pills

    Snack: Team Skip + almonds + fish oil pills + beef liver pills

    Dinner: Chicken/fish + salad + beef liver pills

    Pre WO: Water + Creatine + L-Glutamine + Beta Alanine + Vit. C + Vit. B Complex + Multi Mineral

    During WO: BCAA 4:1

    PWO: Ultra Fuel + WPI + Creatine + L Glutamine

    ppwo: Team Skip + SOS + 1Tbsp fish oil + 1Tbsp super greens + 1Tbsp psyllium husk + charcoal pills

    * Drink water Beta Alanine + Cissus mixture during the day


    T/Th

    Wake-up - cissus + L-Glutamine + Beta Alanine

    Breakfast: Blended instant oats + Team Skip + soy milk + ground coffee + 1 tsp. psyllium husk + 1Tbsp Super Greens + 1Tbsp Coconut oil + 1Tbsp Fish oil + multi vitamin

    Snack: Team Skip + almonds + fish oil pills + beef liver pills

    Lunch: Chicken/Fish + salad + beef liver pills

    Snack: Team Skip + almonds + fish oil pills + beef liver pills

    Snack: Team Skip + almonds + fish oil pills + beef liver pills

    Dinner: Chicken/fish + salad + beef liver pills

    Pre-bed: Team Skip + 1Tbsp fish oil + 1 Tbsp psyllium husk + 1Tbsp super greens + charcoal pills

    * Drink water Beta Alanine + Cissus + Creatine + Glutamine mixture throughout the day

    Sat/Sun

    Carb load days
    Take multi vitamin + creatine + L Glutamine + Beta Alanine + Cissus
    Last edited by LG1; 05-01-2010, 06:47 PM.

  • LG1
    replied
    2/20/19 FB+UL
    3X Week
    Upper

    Smith machine CGBP: 295x4
    Incline db press: 65s x 20
    HS wheelbarrow rows: 360 skipped
    wide cable row: 260 3x6
    Meadows rows: 135 2x4
    straight single arm pull downs : 50 3x10
    Machine shoulder press: 250x7
    Banded Smith machine upright rows: 155 skipped
    Rear cable laterals: 50 skipped
    cable rear delt pulls: 35 2x12
    Tricep burner 120x12
    Bicep blaster 115 skipped

    Leave a comment:


  • LG1
    replied
    2/17/19: FB+UL
    3X Week
    Full body

    Cybex incline chest press: 260x15 plus partials
    HS sitting dip machine: 260x15
    single arm cable flye: 15x15
    Seated reverse machine shoulder press+shrug: 125x12
    HS RDL + shrug: 450 5,6,7
    HS single arm high rows: 360 7,6
    Rev. Pec deck: 220 9,7,6
    rope push downs: 115x12
    Sitting incline curls: 50s skipped
    Cybex calve press: 370 8,5,5
    leg press: 630 10,12,12
    SS bar squat: 245x6,, 275 6,5

    Leave a comment:


  • LG1
    replied
    2/14/19 FB+UL
    Lower
    3X Week

    Squat: 315 3x1, 225x6, 135x12
    Hoist pin loaded single leg press: (9)x20
    Hack squat: 360 2x6
    Laying leg curls: (155x5, 135x9, 115x12) / single leg 60x9
    Leg extension: (4) x 15 unilateral / (11) x 12 bilateral / (5) x 15 unilateral
    Standing incline machine calves: 140 2x7
    Standing GMs: 185 2x13
    Ghetto reverse hypers

    Leave a comment:


  • LG1
    replied
    2/13/19: FB+UL
    3X Week
    Upper

    DB incline chest press: 110s 8
    Hoist chest press: (18) x 15 plus partials
    Pec deck: 220 skipped
    Machine divergent rows: 330 9,7
    T-Bar Row: 225 2x4
    HS D-ring pull downs: 360 2x4
    HS pullover: 290 13,8
    HS shoulder press: 270x3 plus partials
    Single arm HS overhead press: 70x10
    Bicep blaster 115 skipped
    Tricep killer 120x10

    Leave a comment:


  • LG1
    replied
    #2225
    http://www.ironaddicts.com/forums/images/reputation/reputation_pos.gif 2/10/19 FB+UL
    3X Week
    Full body

    Smith incline press: 275x4 plus partials
    Cybex laterals: 170x8 / 85x16
    Over head rope tricep extensions (o): 100x13
    pinwheel curls: 60s skipped
    V-grip pull downs: 240 6,6,5,4
    Rev pec deck: 220 7,6,5,4
    V Squat: 340 9,12 / 360x9
    Cybex leg press: 680 10,10,12
    Smith RDL: 295 2x9 / 315x10
    Sitting calf press: 160 3x6
    Last edited by LG1; 02-10-2019, 05:39 PM.

    Leave a comment:


  • LG1
    replied
    Unread Today, 12:24 AM #2224
    LG1
    Senior Member Physique Verified

    Join Date: Jul 2009
    Location: Crooklyn
    Posts: 3,508
    http://www.ironaddicts.com/forums/im...tation_pos.gif
    2/7/19 FB+UL
    Lower
    3X Week

    Deads: 405 3x1, 365 3x1, 325x3
    Sitting leg curls: 185x6, 165x10, 145x12, single leg 75x14
    Low handle trap bar deads: 385 2x5
    Pull throughs: 215 2x12
    Smith RFESS: 135 2x9
    Hoist pin loaded single leg press: (9)x15
    Standing incline machine calves: 140 7,6 / 14
    Ghetto reverse hypers
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    Leave a comment:


  • LG1
    replied
    2/6/19 FB+UL
    3X Week
    Upper

    Smith machine CGBP: 295 2x3
    Incline db flye: 60s x 20
    HS wheelbarrow rows: 360 2x4
    wide cable row: 260 9,6
    Meadows rows: 135 3,2
    straight single arm pull downs : 50 15,12
    Machine shoulder press: 250x8 plus partial reps
    Banded Smith machine upright rows: 155x8
    Rear cable laterals: 50x9
    Tricep burner 115x17
    Bicep blaster 115 skipped

    Leave a comment:


  • LG1
    replied
    2/3/19: FB+UL
    3X Week
    Full body

    HS chest press: 320x12 plus partials
    HS reverse shoulder press: 290x12 / single arm: 220x25
    chest supported rows: 145 2x6
    Cybex Lat pull downs: 230 14,10
    Rack deads: 405x3, 315x9
    Cybex tricep ext: 160x18
    Facing away single arm cable curls: skipped
    Standing calves: 180 8,7
    Safety Squat: 275 3,2 / 245x6
    leg press: 630 6,9

    Leave a comment:


  • LG1
    replied
    1/31/19 FB+UL
    Lower
    3X Week

    Squat: 315 3x1
    Hoist pin loaded single leg press: (9)x12
    Hack squat: 360 2x4
    Laying leg curls: (155x6, 135x8, 115x11) / single leg 60x8
    Leg extension: (3) x 20 unilateral / (10) x 20 bilateral / (5) x 14 unilateral
    Standing incline machine calves: 140 7,6
    Standing GMs: 185 2x12
    Ghetto reverse hypers

    Leave a comment:


  • LG1
    replied
    1/30/19: FB+UL
    3X Week
    Upper

    DB incline chest press: 110s 8 plus partials
    Hoist chest press: (17) x 15 plus partials plus static hold
    Pec deck: 220x12 plus static hold
    Machine divergent rows: 330 9,7
    T-Bar Row: 225 2x6
    HS D-ring pull downs: 360 6,5
    HS pullover: 290 12,8
    HS shoulder press: 270x5 plus partials plus static hold
    Single arm HS overhead press: 70x12
    Bicep blaster 115x10
    Tricep killer 100x15

    Leave a comment:


  • LG1
    replied
    1/19/19FB+UL
    3X Week
    Full body

    HS incline chest press: 450x12 plus partials
    BTN Smith machine shoulder press: 205x8
    Sitting chest supported row/rear delt: 100 24,22
    Single arm lat pull downs: 100 9,8
    Smith machine drag curls: 195x9
    Rolling EZ bar tricep extensions: 100x13
    Cybex press calves: 370 7,6
    V squat: 340 6,9
    cybex leg press: 680 2x11
    Dead extensions: 155 2x7
    http://www.ironaddicts.com/forums/im...ser_online.gifAdd to LG1's Reputation Report Post Edit/Delete Message Reply With Quote Multi-Quote This Message Quick reply to this message

    Leave a comment:


  • LG1
    replied
    1/17/19 FB+UL
    Lower
    3X Week

    Deads: up to 405
    Sitting leg curls: 185x4, 165x9, 145x10, single leg 75x11
    Low handle trap bar deads: 385 2x4
    Pull throughs: 195x20, 205x15
    Smith RFESS: 135x6
    Hoist pin loaded leg press: (18)x30
    Standing incline machine calves: 140 7,6 plus superset 30
    Ghetto reverse hypers

    Leave a comment:


  • LG1
    replied
    1/15/19 FB+UL
    3X Week
    Upper

    Smith machine CGBP: 295x7
    Incline press fly + band: 60s x 13
    HS wheelbarrow rows: 360 9,7
    wide cable row: 260 9,8
    Meadows rows: 135 2x8
    straight single arm pull downs : 50 11,8
    Machine shoulder press: 250x11 plus partial reps plus static hold
    Banded Smith machine upright rows: 155x10
    Rear cable laterals: 50x12
    Tricep burner 95x22
    Bicep blaster 115x12

    Leave a comment:


  • LG1
    replied
    1/13/19: FB+UL
    3X Week
    Full body

    Cybex incline chest press: 250x18 plus partials plus static hold
    HS sitting dip machine: 250x15
    HS single arm angled press: 135x9
    DB high pulls: 45s x 10
    HS RDL + shrug: 450 2x4
    HS single arm high rows: 360 9,7
    Rev. Pec deck: 220 10,7
    rope push downs: 100x18
    Sitting incline curls: 50s x 12
    Sitting calve raises: 160 2x6
    leg press: 630 8,10
    SS bar squat: 245 2x5, 275x4

    Leave a comment:

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