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  1. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Leg Day Seated leg curl warm up did about 6 sets SS barbell squats 165x10 255x10 345x10 435x10 525x12 (all out set) 255x20 Leg Press 4x10 top set was 8 plates per side Leg Extensions 3x10 at 160lbs on the 4th set I did a “Seth Set” took 160lbs to complete failure at 50 reps (this includes...
  2. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Push Incline Barbell Press 135x 2 sets of 10 185x 2 sets of 10 225 x 10 275x10 315x6 365x2 405x2 405x2 315x6 Flat Dumbbell Press w/ arms tucked and press in a neutral grip 85’s x 10 95’s x10 105’s x 10 115’s x 8 Pec Deck 120 lbs x 20 130lbs x 15 150lbsx 10 170 x 8 Smith Military Press 135x10...
  3. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Pull Day Hammer Strength High Row sets of 10 up to 3 and 1/4 plate each side Did 4 working sets there Smith Rack Pulls (sets of 6) 225,315,405,405,485,485 superset w/ supione rows w/ feet elevated on a flat bench 6x fail Bent over rows 225x 15 225x 15 225x 20 supersets w/ rope straight arm...
  4. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Arm Day (took a different approach to this… only 2 movements for bi’s and 2 for tri’s) Standing EZ bar curls (Weight doesn’t include the bar because I have no idea what the bar weighed) 50x 10 reps 70x 10 reps 90x 10 reps 110 x 7 reps 130 x 7 reps 150 x 5 reps Incline Dumbbell curls using lat...
  5. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Legs Hamstring warmup 4 sets of 20 lying leg curl Squats (used the safety squat bar) 135x8 225x8 315x8 405x8 495x8 Superset w/ lunges 10 steps each leg w/ 45lb dumbbells Leg Press 5x10 top set was 9 plates superset w/ Leg Extensions 4x8 and then an all out set for 5th set (did full rack for...
  6. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Pull Day Lying Hamstring curl 4x10 90,110,130,130 Rack Pulls shin height 7x3 top set a t 485 Lat Pull Down 3x15 180,240,260 Dumbbell Pull Overs 3x8 w/ 85 lb dmbell Single arm dumbbell row 2x fail with 105 lb dumbbell I think I was aorund 12-14 reps each set Slngle Leg curl 2x8 with slow...
  7. Nlightened

    Serious Goals+Serious Effort=Serious Results

    usually I can take hammers pretty heavy, but something about the way I did those with that lat pull down pad and the concentration I only needed to use the 30’s to get what I needed out of them. I really liked them though.
  8. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Arms Alternating Dumbbell Curls 30’s x 15 40’s x 13 50’s x 10 60’s x 10 superset w/ rope pushdows 4x15 65,75,85,95 Barbell Curls 4x10 70,80,90,90 superset w dip machine 4x15 220 all 4 sets Incline Hammer curls ( strict form,using a lat pull machine’s pads) 4x15 with 30lb dumbbells...
  9. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Legs Squats 135x10 225x5 265x5 then did 3 sets at 315 for sets of 20 reps Leg Press 4x15 4 plates per side 5 plates per side 6 plates per side 6 plates per side superset the leg press w / Leg extension 4x15 130,150,150,150 RDL’s 4x15 w/ 3/4 ROM used 135lbs for all 4 sets Good girls/bad...
  10. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Push Day Flat Bench 135x10 185x10 225x10 275x10 315x8 365x4 405x2 455x1 315x13 Flat Bench Flyes 35’s x 10 55’s x 10 55’s x 10 55’x x 10 Dumbbell pull overs 4x12 with 80lb dumbbell superset w/ side lateral raises 4x15 w/ 35lb dumbbells Smith Military Press 4x10 135,225,225,225 Push Downs...
  11. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Pull Day Hammer Strength High Row sets of 10 no straps used until 3 plates per side started with 2 plates and worked up by 25lb and 45lb plates to 4 plates per side I did these one arm at a time holding the chest pad with the other arm 3 working sets at 4 plates per side Smith Machine Bent...
  12. Nlightened

    Serious Goals+Serious Effort=Serious Results

    so of course I’d just get back to logging my training and I’d hurt my lower back and have to hold out of the gym a few days… it was minor enough thought that i am back to training. Legs Seated Leg Curls super set w/ Leg Extensions 4x10 working up to a hard 10 then drop weight by 25% and did...
  13. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Ok Guys I’m back! and today was Pull (Back) day! Lying Single Leg Curls 4x10 used 60lbs all 4 sets Rack Pulls from Mid shin 7x3 225,315,405,495,405,405,405 Scapula Strecth Pull Downs 3x15 200,240,240 Low Row w/ wide Mag Grip 3x20 140,160,160 Single Arm Dumbbell Rows 2x burnout 105x 16reps...
  14. Nlightened

    Dutch Pharma is Banned. Do not use services. Do not trust his Musclebook site

    I didn’t know anything about these issues going on and it really sucks to hear. I’ve never had any problems myself with them but I haven’t been contacted by Dutch for a few months now… My lack of logging was of my own doing… I needed to take a break from things and focus on some personal stuff...
  15. Nlightened

    Dutch Pharma is Banned. Do not use services. Do not trust his Musclebook site

    Yeah I went AWOL on my own doing… but i had no idea of the issues that have been taking place… This really sucks to find this stuff out…
  16. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Hey guys- Just checking in. I’ve been AWOL as far as logging my training over the last month… don’t sleep on me though… haha… I’ve been grinding out those hard grueling workouts same as always, but I’ve been limited on my abilities to get on and get things logged. The training I’ve been doing...
  17. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Gunna catch up the 4 days or so of training. I’ve been pretty busy so haven’t had time to sit down and type out here my log. so here it is Push Day Very simple and Very effective Machine Press ran the rack of plates doing sets of 10 until used the entire stack Waited 5 minutes before moving...
  18. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Push Day Incline Barbell Press 2 sets of 135 x 15 185x10 225x10 275x10 315x8 365x4 315x10 Flat Dumbbell Press (Tucking Elbows to sided and keeping a neutral Grip Throughout) 80’s x 10 90’s x 10 100’s x 10 110’s x 10 Pec Deck 4x10 135,155,165,165 Reverse Pec Deck 4x20 110,130,130,130 Hammer...
  19. Nlightened

    Serious Goals+Serious Effort=Serious Results

    @Bigmurph Right now I’m not taking any gh. I haven’t had any injuries except some pain in my wrist after squatting. I’m not sure if it’s because of the amount of load I’m trying to stabilize or what. It kinda feels like a sprain in the wrist, but its not really swollen too bad. The impingement...
  20. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Pull Day Lying Hamstring curls 4x12 90,110,130,150 Chins 4x fail superset w/ Stiff Leg Deads 4x10 110lbs for all 4 sets Chest Supported T-bar rows 2 plates for 15 3 plates for 10 4 plates for 10 5 plates for 8 4 plates for 10 3 plates for 10 Smith Rack Pulls 225 for 8 315 for 8 405 for 6...
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