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  1. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Catching my log up for this week as I havent had time to sit down and acutally make my posts… Pull Day: Chins 4x fail Tbar Rows: sets of 12 started with 1 plate and worked up a plate each set to 6 plates Wide Grip Pulldown 3x10 140,180,220 Close Grip Pull Downs 3x10 160,180,220 Superset the...
  2. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Arms Alternating Dumbbell Curls 30’s for 12 40’s for 10 50’s for 10 60’s for 6 50’s for 8 40’s for 8 Lying cable curls 4x15 50, 65,65,70,65 superset w/ Reverse Grip Barbell Curls 4x12-15 50,60,70,60 Close Grip Bench 135x10 185x10 225x8 265x6 315x6 365x2 405 (used sling shot) x2 focus on...
  3. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Thought I’d share what my diet looks like currently Meal 1 16 oz eggwhites 3 packets of instant oatmeal 4 oz blueberries 1tbsp EVVO Meal 2 8 oz chicken breast 2.5 cups of jasmine rice 1 cup greens 1 tbs of franks buffalo sauce 1tbsp EVVO Meal 3 8 oz chicken breast 16 oz yellow potatoes 1tbs...
  4. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Pull Day Chins 4x fail Reverse Grip Barbell Row 135x15 175x15 225x10 225x10 Chest Supported iso upright row (Hammer strength) Each side 2 plates for 15 each side 2 plates for 15 each side 3 plates for 10 each side 4 plates for 10 then did one arm at a time 2 set of 10 each arm with 3 plates...
  5. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Legs Seated Leg Curls sets of 10 … started at 70lbs and worked down the stack to 200lbs (about 7 sets total) Barbell Squats 135x10 185x10 225x8 275x8 315x6 365x4 405x4 455x4 495x7 Leg Press set of 10 started at 4 plates per side and worked up adding a plate each set top set was 8 plates...
  6. Nlightened

    Serious Goals+Serious Effort=Serious Results

    ok ok… I really haven’t wanted to share that info because I don’t want anyone thinking that if they do what I do then they will get my exact results or think that even what I am doing is safe for themselves. So let me put this disclaimer out there that right now I’m running higher doses then...
  7. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Pull Day Chins 4x fail Hammer Strength High Row sets of 10 worked up to 3 plates per side and did 3 working sets there Rack Pulls from mid Shin sets of 5 Worked my way up by quarter and full plates did 5 reps at 4 and 1/4 plates and then did a 1 rep pull of 5 plates per side t-bar rows 2...
  8. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Arms Standing Barbell Curls 50x15 60x15 70x10 80x10 90x10 100x8 Superset w/ Straight bar Wide Grip Push downs (used a lat pull down cable) 75 x 12 90 x 12 100x 10 100x 10 100x10 100x 10 Alternating Dumbbell Curls 4x 10 35,45,50,40 Superset w/ Floor Skull Crushers 4x10 at 80 lbs single arm...
  9. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Leg Day Seated Leg Curls sets of 12 90,110,130,150,170,190 Leg Press sets of slow 10’s top set was 8 plates per side Jefferson Squats 3x10 used 135 for all 3 sets Single Leg Lying leg curls 70lbs 4x12 Superset w/ Single Leg Extensions 4x15 80lbs Seated Calve Raise 6x12 2 plates x2 sets 3...
  10. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Push Day Morning Weight 246.3 Machine Press sets of 10 170,200,240,260,280 Incline Barbell Press 135x15 185x10 225x10 275x8 315x7 365x 4 405x1 (Pretty sure my spotter took some off of this) 315x 5 Smith Floor Press 225x10 275x10 315x10 225x15 6Ways 4x12 w/ 20 lb dumbbells Bent over lateral...
  11. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Pull Day Chins 4x fail T-Bar Rows 1 plate for 15 2 plates for 15 3 plates for 15 4 plates for 10 5 plates for 11 Smith Rack Deads 2 plates per side for 10 3 plates per side for 10 4 plates per side for 8 5 plates per side for 10 6 plates per side for 6 Low Row 4x10 140,180,200,200 Standing...
  12. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Arm Day Standing Barbell Curls sets of 10 60, 70,80,90 Superset w/ V-bar pushdowns 4x15 65lbs Laying Cable Curls 4x15 60lbs superset w/ Bench Dips 4x15 Alternating Dumbbell Curls 4x15 (used a mix of 35’s and 25’s to make sure to get atleast 15 reps each set) Superset w/ Single Arm Reverse...
  13. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Weight Update Morning weight after 30 min fasted cardio was 245.3lbs Legs Day Laying Leg Curl 4x20 90,100,100,100 Stiff Leg Deads 4x8 135,185,185,185 Squats sets of 5 135,185,225,275,315,365,405,455,495 Single Leg Extensions 4x12 70,90,100,100 Then did a set to complete failure (Somewhere...
  14. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Push Day Blood and guts shoulder warm up Machine Press sets of 12 started at 170 and worked up through the plates to 280 (Lots of Volume here) Incline Barbell Press 135x15 185x 12 225x10 275x8 315x8 365x5 365x3 315x8 275x8 Flat Dumbbell Press 85’s x 12 100’s x 10 125’s x 8 130’s x 4 Dips 4x...
  15. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Pull Day Chins 4x fail T-bar Rows 1 plate x 15 1 plate and 1/4 plate x 15 2 plates x 15 2 plates and 1/4 plate x 15 3 plates x 12 3 plates and 1/4 plate x 12 4 plates x 10 5 plates x 8 Giant Set 3 rounds Lat pull downs w/ mag grip sets of 10 180,220,260 Superset w/ Banded Pull overs w/ 60lb...
  16. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Arm Day Standing Barbell Curls sets of 10 60,70,80,90,100,110 Seated Incline Dumbbell Curls sets of 10 35’s, 40’s, 40’s,40’s Single Arm Machine Preacher Curls 50x 15 70x12 70x12 70x12 Reverse Grip Barbell Curls 60 x 15 70 x 15 80 x 10 Smith Machine Close Grip Bench press 135x 15 185x 15...
  17. Nlightened

    Serious Goals+Serious Effort=Serious Results

    So…My weight is sky rocketing… After my morning fasted cardio I am sitting at 243.4lbs Legs (This training was intense) Seated Leg curl 2 warm up sets of 15 reps 6 sets of 12 started at 90lbs and just went down the stack each set Leg Press sets of 10 until hard 10 which was a 10 plates per...
  18. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Push Day Hammer Strength ISO chest press sets of 12 1 plate per side 1 plate and 1 1/4 plate 2 plates 2 plates and 1 1/4 plate Incline Barbell Press 135x15 185x12 225x10 275x6 315x6 365x4 225x12 Dips 4xfail (body weight) Incline Bench Cable Flyes 4x15 (each side) 25,30,30,30 Champaine...
  19. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Pull Day Chins 3x fail Barbell Rows 135x15 185x15 225x10 275x8 315x5 Rack Pulls from high shin 315x6 365x6 405x6 455x6 495x4 Lat Pull Downs 4x10 180,200,240,260 superset w/ hyperextensions 4x fail Lying Hamstring Curls 4x15 used 100 lbs on all 4 sets Dumbbell RDL’s 3x10 w 65lb dumbbells...
  20. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Arms Day This was a weird way for me to organize my arm routine bust i kinda liked the way it went… Ez bar preacher curls 3x12 used 60 lbs for all 3 sets good focus on the contractions Close Grip Bench 135x10 185x10 225x8 275x6 315x6 365x3 (went slow negatives and had spotter guide me up on...
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