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  1. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Busy Weekend so Catching things up … Started my Grow Phase on Sunday. Morning Weight: 224.9 BF: exact is unknown but I have visable abdominal lines so probably around 8-9% Height: 5’-10 1/2" Gear being run: All @Dutchpharma products Test 400 Boldenone 400 Deca Masteron P— later in the phase...
  2. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Back Day 1 Arm Barbell Rows sets of 10 worked up to 4 plates and then back down Chest Supported ISO Hammer Row 4x12 1 plate per side (warmup set to get used to the motion) 2 plates per side 3 plates per side 4 plates per side 3 plates per side mag Grip Pulldowns 4x8-10 160,190,220,240...
  3. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Threw in an arm day just because… Warm up: 8 rounds Barbell curls 40-60 lbs for sets of 15 superset / straight bar pushdowns 50lbs for 15 reps EZ bar curls 4x10 90,100,100,100 Preacher Curls (w barbell) 4x8-10 used 80lbs all 4 sets Dumbbell Curls 3x10 pronated grip throughout 35’s, 40’s...
  4. Nlightened

    Serious Goals+Serious Effort=Serious Results

    The reason I do that is because I want to reap the benefits of working in all the rep ranges. Also I’m not strong enough to rep out 405 like i’d like…lol
  5. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Legs Leg Press Sets of 8 worked way up starting at 1 plate per side up to 10 plates per side Squats sets of 10 135,225,315,405,315 Leg Extensions 4x10 with 3 sec contractions 180,220,220,220 Lying Leg Cursl 5x12 (45 sec rests) 90,110,130,110,110 Standing Calve Raises 8x10...
  6. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Push Day (Pump) Machine Press sets of 12-15 150,170,190,220,240 Cable Cross over 4x12 25 Each Side,30,35,35 Superset w/ Dip Machine 4x15 190 for all 4 sets Bent over Rear Delt Flyes 4x15 used 30 lb dumbbell for all 4 sets Hammer Strength Iso Shoulder Press 4x10 1 45lb plate each side 1 45...
  7. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Legs (Friday) (Finally Back in a gym) Leg Press 3 plates each side for 50 reps 4 plates each side for 40 reps 5 plates side for 30 reps 6 plates each side for 20 reps 7 plates each side for 10 reps Squats 3 sets of 20 at 225 Lying Leg Curls 5x10 70,90,130,120,110,110 Seated Calve Raise 6x15...
  8. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Pull Day Cable Row 4x12 Working sets were full stack Straight Arm Pushdowns 4x8 5 plates in stack all 4 sets superset w/ Supinated Pull Downs 4x8 full stack on all 4 sets Prone Shrugs 4x12 Used the 37.5 lb dumbbells Dumbbell Curls 4x8 used 37.5 lb dumbbells all 4 sets Hammer Curls 4x12...
  9. Nlightened

    Update on John meadows

    I met John a couple years back. He’s one of the most genuine souls I’ve ever had the privilege to be around. The news of these happenings is gut wrenching and I’ve been praying for his speedy recovery. John is a huge inspiration not just for his contributions to bodybuilding but hes an...
  10. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Legs Standing Hamstring Curls Worked up by sets of 10 till it was hard Then did a pyramid of 12,10,8,6 (I used all but one plate on the stack by the time i got to 6) Barbell Squats set of 8 135,185,225,275,315,365,405 Dumbbell Lunges 3x10 Used 37.5 lb dumbbells for all 3 sets Single Leg...
  11. Nlightened

    Serious Goals+Serious Effort=Serious Results

    I love it. I get to activate everything twice a week and I’m actually feeling better in recovery. The first round early in the week I get alot of real heavy work in and then the 2nd round is more of a pump and I’m thinking that the extra blood flow into the muscle bellies is helping the recovery...
  12. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Push Day Machine Press sets of 8 till a hard 8 and then 3 working sets Flat Barbell Press 5x5 (slight pause on chest each rep) Worked way up to 275 and did my 5 working sets there Dips 4x12 superset w/ stretch push ups 4x fail Seated Cage Press 4x8 135 for all 4 sets Single Arm Bent Over...
  13. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Updating from over the weekend Leg Day: Standing Hamstring curls worked up by sets of 10 till hard 10 and then did 4 working sets there Squats (Blood pump so these were pretty fast paced with only 60 sec rests) 4x15 at 225 4x10 at 225 Leg Extensions single leg 4 sets of 15 Standing Calve...
  14. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Push Day Machine Press 4x10 3-4 warm up sets then 4 sets at full stack Pec Minor Dips 4x8 Superset w/ Dips 4x12 Side Lateral raise 4x8 used 37.5 lb dumbbells super set w/ Bent over dumbbell Swings 4x12 used the 37.5 lb dumbbells Pronated Dumbbell Kick Backs 4x10 used a 20lb dumbbell...
  15. Nlightened

    Serious Goals+Serious Effort=Serious Results

    TD! Dutch comes through again to have me prepared to start growing again as I start my new protocol next month!
  16. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Much appreciated man! It sure feels like I’ve been forced to slow down during this quarantine crap but i’m trying to do what I can. My plans for the National show this year are off which means next year I’m goin to have to re-qualify and hit the national show all in the same year, so now my...
  17. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Pull Day One Arm Barbell Rows 4x10 worked my way up and 2 45lb plates for all 4 working sets Chins 4x fail superset w/ straight arm pushdowns 4x8 5 plates in stack for all 4 sets Prone Shrugs 4x12 used 37.5 lb dumbbells all 4 sets Single Arm Preacher curls 4x8 used 37.5 lb dumbbells for...
  18. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Legs Standing hamstring curl worked my way up by sets of 10 when I got to hard 12 started to pyramid 12,10,8,6 6 was with 8 plates in the stack Barbell Squats 3 working sets of 8 (last 3 sets count as working) 135,185,225,275,315,315,365 Barbell Hack Squats 2x10 and then did a drop set...
  19. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Push Day Incline dumbbell press 4x20 used 37.5 lb dumbbells all 4 sets (all chest activation) Incline Barbell Press sets of 8 135, 185,225,275 Hex Press cluster set 4xfailure (30,18,12,10) used the 37.5 lb dumbbells Chest Dips 4xfailure superset w/ pec Deck 4x10 Bent Over rear delt swings...
  20. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Back Day One arm barbell rows 4 working sets of 8 worked my way up to 2 45lb plates and a 25lb plate did working sets there Cable Rows 4x10 hard contractions full stack for all 4 working sets Chins 4x8 superset w/ Banded dumbbell pullovers 4x10 6 sets of band crunches Alternating Dumbbell...
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