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Serious Goals+Serious Effort=Serious Results
Butt Day… ok ok… hamstrings, glutes, calves Seated Leg Curls started at 130 and added a plate each set until the machine was maxed out… sets of 10 Leg Press High and Wide 4x15 6 pps for first 3 sets and then 7 pps and went to failure on 4th set Dumbbell Stiff Leg Deads 3x12 55’s, 65’s, 65’s...- Nlightened
- Post #389
- Forum: Members Logs
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Serious Goals+Serious Effort=Serious Results
Back Day Chins 4x fail CYBEX iso high row 5x10 top set was 2 and 1/4 PPS Rack Dead from mid shin 135x10 225x10 315x5 405x6 495x4 405x8 315x10 Bent Over Barbell Rows 4x12 at 225 ISO Chest Supported Row 3x15 w/ 2PPS Face Pulls to Chest w 60lbs superset w/ Low Row at 140lbs (ROM focus) 4x12...- Nlightened
- Post #388
- Forum: Members Logs
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Serious Goals+Serious Effort=Serious Results
Gunna throw in here my training from over the weekend Friday Quads Warm up 5 sets of leg extensions Barbell squats 135x10 185x10 225x 6 315x 5 405x5 495x7 315x20 Hack Squats 3x10 then did a density set all at 3 PPS 10 reps, pause 10 sec, 10 reps, pause 10 sec, 10 reps, pause, rep out as many...- Nlightened
- Post #387
- Forum: Members Logs
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Serious Goals+Serious Effort=Serious Results
Planning to compete in April to requailfy for a national show … I was planning for USA’s this year but decided to let my qualification go this year with all the unknown factors created by covid, but I’m planning to come in bigger and better in 2021- Nlightened
- Post #386
- Forum: Members Logs
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Serious Goals+Serious Effort=Serious Results
Chest and Shouders Cybex Chest Machine Press 5x10 (warm up sets) Incline Barbell Press 135x10 185x10 225x10 275x6 315x5 365x3 315x5 Decline Barbell Press 135x10 185x10 225x10 275x8 315x8 315x6 Rest Pause set at 225 10 reps, 10 sec pause, 10 reps, pause, 8 reps, pause 5 reps Free Motion Cable...- Nlightened
- Post #382
- Forum: Members Logs
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Serious Goals+Serious Effort=Serious Results
Arm Day Double single handle press downs 4x15 overhand superset w/ 4x15 underhand Dumbbell Curls 4x12 30’s, 35’s, 45’s, 50’s Close Grip Bench 135x10 185x10 225x5 275x6 315x5 315x5 superset w/ camber bar curls 6x12-15 at 70 lbs Cybex Plate Loaded Dip Machine 3x15-20 w/ 2pps on 4th set did 3...- Nlightened
- Post #381
- Forum: Members Logs
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Serious Goals+Serious Effort=Serious Results
Hamstrings/ Calves/ Abs Seated Leg Curl sets of 10 pryamid up starting at 110 , top set was 190 for 6 reps Glute Bridges 4x12-15 135, 225,225,225 Dumbbell Stiff Leg Deads (stretch Focus) 4x10 at 60lb dumbbells Single leg Leg Curls 3x10 70lbs Cybex Calve Machine 6x15 at 150lbs Hanging Leg...- Nlightened
- Post #379
- Forum: Members Logs
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Serious Goals+Serious Effort=Serious Results
bahaha… typo…20 min- Nlightened
- Post #378
- Forum: Members Logs
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Serious Goals+Serious Effort=Serious Results
Back Day Chins 4xfail Cybex Iso High Row 4x10 1pps, 2 pps, 2 1/4 pps, 2 1/4pps Rack Deads 1pps x 10 2 pps x10 3 pps x 4 4 pps x 8 5 pps x 2 Chest Supported Rows 4x 10 2pps for all 4 sets Lat Pull Downs 3x 10 120,160,180 superset w/ Straight arm pushdowns 3x15 at 50lbs 3 sets of rope...- Nlightened
- Post #376
- Forum: Members Logs
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Serious Goals+Serious Effort=Serious Results
those are such a great movement- Nlightened
- Post #375
- Forum: Members Logs
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Serious Goals+Serious Effort=Serious Results
Arms 2 single handle pushdowns 4x15 over hand 4x15 under hand (superset the hand placements) Incline Bench Cable Curls 4x15 Overhead Extensions w camber bar 3x10 then on 4th set did a rest pause set of 3x10 pause in stretch position for 10 sec and repeat 2 more times Single Arm Preacher...- Nlightened
- Post #373
- Forum: Members Logs
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Serious Goals+Serious Effort=Serious Results
Hamstrings/glutes/calves/abs Seated Leg Curls sets of 10 and ran down the stack and finished at 170. 6 sets Atlantis Leg Press (High Wide stance) 5x15 started w/ 2pps and finished w 6 pps (Last set was a density set with 10 sec pauses and 4 sets… so 15 reps… 10 sec rest…15 reps…10 sec rest…and...- Nlightened
- Post #372
- Forum: Members Logs
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Serious Goals+Serious Effort=Serious Results
Back Cybex Iso High Row 1pps x 10 1 1/4 pps x 10 2 pps x 10 2 1/4 pps x 10 2 pps x 10 Rack Pulls from Mid shin 1pps x 10 2pps x 5 3 pps x 5 4 pps x 5 5 pps x 3 3 pps x 8 Bent Over Barbell Rows 1pps x 15 1 1/4 pps x 10 2 pps x 10 2 1/4 pps x 8 2 pps x 5 x 5 x 5 x 5 (Rest Pause Set w/ 10 sec...- Nlightened
- Post #371
- Forum: Members Logs
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Serious Goals+Serious Effort=Serious Results
Push Flat Barbell Press 6 sets top set 365x4 Incline Dumbbell Press 4x10 top set 110’s Cybex Chest Press 4x10 Pec Deck 4x15 Hammer Strength Iso Behind the neck Press 4x10 w 2pps Supersets w/ 25lb plate side laterals 4x12 Bent Over Rear delt dumbbell fly 4x15 Rope Pushdowns 6x12- Nlightened
- Post #370
- Forum: Members Logs
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Serious Goals+Serious Effort=Serious Results
Legs Seated Leg Curls 4x10 top set 150 Barbell Squats 135x10 225x10 315x8 405x8 495x6 315x10 Leg Extensions 4x10 top set at 210 Hack Squats 4x12 2pps x 12 3pps x 12 3 pps x 10 2pps x 14 Single Leg Leg Extensions 2x20 at 80lbs Seated Calve Raises 6x12 w/ 2 plates 20min cardio- Nlightened
- Post #369
- Forum: Members Logs
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Serious Goals+Serious Effort=Serious Results
Back trying to grow, Just started at a new gym with better equipment so I’m excited to see where it takes me.- Nlightened
- Post #368
- Forum: Members Logs
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Serious Goals+Serious Effort=Serious Results
Pull Day Pullups- 4x fail Hammer Strength Iso High Row w/ supernated grip 4x10 top set 3pps Rack Pulls 4x8 topset 4 pps superset w/ Meadows Rows 4x10 using 2 45lb plates Hyper Extensions 4x15 superset w/ seated leg Curls 4x12 top set 130lbs Reverse Barbell Curls 4x15 at 60lbs cybex...- Nlightened
- Post #366
- Forum: Members Logs
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Serious Goals+Serious Effort=Serious Results
Legs Seated Leg Curls 4x10 Hack Squats sets of 12 started w 1pps and worked up to 5pps and only got 8 so dropped a plate and did another set of 10 then dropped a PPS and did another set to failure so like … 7 sets Dumbbell Stiff Leg deads 4x15 w 40lb dumbbells Leg Extensions 4x10 Single Leg...- Nlightened
- Post #365
- Forum: Members Logs
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Serious Goals+Serious Effort=Serious Results
Pull Day Seated Leg Curls 6x10 at 120 lbs Bent over Hammer Strength Row (sets up like a free standing t-bar row) 4x12-15 used a pronated close grip (about 16" apart) 2plates, 3 plates, 4 plates, 3 plates Mid Shin Rack Pulls sets of 4 worked up to 5pps and then did a set where i took a plate...- Nlightened
- Post #364
- Forum: Members Logs
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Serious Goals+Serious Effort=Serious Results
Legs Seated Leg Curl 6x10-12 top set 160lbs Barbell Squats 5x6 topset was 495 Leg Press 6PPS 4x10 TUT focus Stiff Leg Deads 4x15 at 110lbs Lying Leg Curls 3x20 at 70lbs- Nlightened
- Post #361
- Forum: Members Logs