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  1. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Legs Standing Alternating hamstring curls 4 sets of 15 7 plates in the stack Barbell Squats 4x15 225,275,275,275 Walking dumbbell lunges 4x12 steps each leg used 37.5 lb dumbbells Single Leg Extensions 3x15 used 7 plates in the stack Standing Calve raises 6x10 225lbs all 6 sets.
  2. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Push Day pump Flat dumbbell presses 4x15 Used 37.5 lb dumbbells (focus on activation of the muscles) Pec Minor Dip (4xfail) superset w/ dumbbell flyes 4x10 used 37.5 lb dumbbells Dumbbell Side Laterals 4x12 Facepulls with a band 4x25 (these burned like hell) Straight Bar Pushdowns 4x10...
  3. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Back Day Pump focus Front Lat Pull downs 4x10 full stack for all 4 sets Straight arm pushdowns 4x10 used 5 plates in the stack Superset w/ Low Rows (focus on driving elbows back and get a hard contraction) 4x10 used 9 plates in the stack T-Bar Rows 4x15 Bar and 2 Plates for 1 set Bar and 3...
  4. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Legs Nothing Flashy just effective Standing Single Leg Curls worked up by sets of 8 until a hard 8 then did 4 sets of 8 with 2 sec contractions and 10 sec iso holds in the stretch position Pause Squats 5x6 worked my way up to 315 slowly for extra volume did 5 working sets at 315 with 3 sec...
  5. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Push Day Incline Dumbbell press (activation and blood pump) 4x25 with 37.5 lb dumbbells Incline Barbell Press 135x10 185x10 225x10 275x5 275x5 225x8 Machine Press Full Stack for 8, Rest 45 sec full Stack for 8, Rest 45 sec Full Stack for 8, Rest 45 sec Full Stack for 8 Pec deck 3x8 with 15...
  6. Nlightened

    Serious Goals+Serious Effort=Serious Results

    not an injection issue as I haven’t pinned the delt in a while. Hopefully it heals quick
  7. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Had to take a few days off due to some shoulder pain. Had it looked at and was told that there isn’t a tear or anything but there seems to be an impingement in the muscle itself. Pull Day Single Arm Barbell Rows 4x12 2 warm up sets and then 2 full plates for 4 sets single arm supinated pull...
  8. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Pull Day (pump day so all 60-90 sec rests) Cable Row 4 working sets of 10 worked up to 9 plates on the stack and did my 4 working sets there Straight Arm Push Downs 4x8 all with 4 plates in the stack Superset w/ Parallel Grip Pull Downs 4x10 full stack on all sets T-Bar Rows (45lb plates)...
  9. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Leg Day Standing Single Leg Hamstring Curl worked up the stack to a hard 10 then did 4 sets of 10 with 5 partials at 7 plates Pause Squats 5x6 60% 1rm 2sec pause in hole and explode up worked my way up to 315 and then did 5 sets there Single Leg Extensions 4x15 6 plates Leg Extensions using...
  10. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Push Day Chest Incline dumbbell Press 4x20 used 37.5 lb dumbbells all 4 sets Incline Barbell Press 135 x 10 185 x10 225 x 10 275 x 6 275 x 4 275 x 4 Machine Chest Press Used Full Stack Did a set to failure, rest 45 sec, did a set to failure, rest 45 sec, repeated 2 more times Pec Deck 1.5’s...
  11. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Pull Day Cable Rows worked up to a solid 10 with 8 plates then did 4x10 with 8 plates Supernated Pull Downs 4x10 took the stack for a ride 4 x Face pulls (towards chest) 4x10 used 5 plates in the stack Dumbbell Pull Overs (banded) 4x10 used a 37.5 lb dumbbell for all 4 sets Pin Wheel Curls...
  12. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Leg Day Standing Alternating Leg Curls 4 working sets of 10 worked my way up to a hard 10 3 sets with 7 plates in stack 1 set of 10 , dropped 2 plates and did another 10, dropped 1 plate and did another 10 Barbell pause squats sets of 6 135, 185,225,275, 275,275,275,275 (5 working sets at 275)...
  13. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Push Day- Incline Dumbbell Press 4x15 37.5 lb dumbbell for all 4 sets. (this was more of a warmup then anything) Incline Barbell Press 4x6 135,185,225,275, 275 Machine Chest Press worked up by sets of 8 till had full stack then did 3x8 w full stack Pec Deck 3x8 used 7 plates on the stack...
  14. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Switching things up a bit until the gyms re-open…going to run a PULL,PUSH,LEGS program for a bit… Also… Picked up some 45lb plates so I can finally get some weight moving again. Pull Day One Arm Barbell Row 2 warm up sets and 4 working sets of 8 all 4 working sets with the bar and 2 45lb...
  15. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Legs Squats 6x20 135 all 6 sets Single Leg Extensions 6x15 Used 5 plates in the stack all sets Stiff Leg Deads 6x12 135 all 6 sets Standing Single leg curl 6x12 used 5 plates in the stack Step ups 4x12 each leg used 37.5 lb dumbbels all 4 sets
  16. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Back Day One Arm Barbell Rows 4x15 2 warm up sets w/ 2 25 lb plates 4 25lb plates all 4 working sets Lat Pull Down 4x12-15 Used Full Stack for all 4 sets Tbar rows 4x15 4 25lb plates all 4 sets Bent Over Rows 4x15 100lbs all 4 sets Face pulls to Chest 4x15 5 plates on stack all 4 sets
  17. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Chest and Delts Incline Barbell Press 4x20 135lbs for all 4 sets Cable Chest Press 4x12-15 Used full stack for all 4 sets Incline dumbbell flies 4x10 37.5 lb dumbbells all 4 sets Pec Deck 4x12 6 plates on the cables for all 4 sets Delts Seated Cage Press 4x10 135 all 4 sets Side Lateral...
  18. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Arm Day Barbell Curls 4x12 2 warm up sets of just the 45lb bar 2 sets at 65lbs 2sets at 85lbs Supersets w Straight Bar Pushdowns 4x15 all sets with 5 plates in the stack Alternating Dumbbell Curls 4x12 all sets with 37.5 lb dumbbells superset w/ close grip bench 4 x 20 all sets done at...
  19. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Leg Day Dryer Squats 4x20 and 1 x30 Bulgarian Split Squats 4x10 each leg 37.5 lb dumbbell all 4 sets Stiff Leg Deads 4x15 120lbs all 4 sets Leg Extensions 4x15 used the 2nd to last plate in the stack for all 4 sets Standing Single leg Curls Used 6 of the plates in the stack 10
  20. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Good news…adding to the home gym… was able to snag a 45lb barbell. Hoping to order in a few 45lb plates this weekend. Back Day- Single Arm Barbell Rows all done w/ the 45lb barbell in a corner 1 25 lb plate for 20 2 25 lb plates for 15 3 25 lb plates for 15 3 25 lb plates and 2 10 lb plates...
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