Serious Goals+Serious Effort=Serious Results

[Bigmurph6]

Im definitely looking forward to it, npp is my goto compound for a blast and primo for a cruise.
Im cruising with testosterone cypionate 200mg and primo 200mg/ml. I run them both low in my opinion at 200mg cyp and 400mg primo a week for most of the year.

 

[Nlightened]

Leg Day
Leg Curls 4x10 2x8 and 1x6
110x4 130x 8 150x1set

Speed Squats aroudn 50% max 8x3
265 all sets

Leg Press sets of 10 until couldn’t get 10th rep
started at 3 plates per side and top set was 11 plates per side

Lunges 4x10
used 60lb dumbbells

Dumbbell Stiff Legged Deads 3x10
75’s,80’s,75’s

 

[Nlightened]

Arm Day

Barbell curls 5x8
70,80,90,90,90

Hammer Curls 4x8 with 8 partials
35’s,40’s,40’s,35’s

Ez bar reverse curls 4x15
60lbs all 4 sets

One Arm Machine Preacher Curls 3x12
60,60,60

Rope Pushdowns 6x12
65,65,65,75,75,75

Lying dumbbell Tricep Extensions 4 x 20
35’s , 35’s, 35’s, 30’s

Single Arm Cable pushdown (cross body) 4x12
all sets at 25 lbs

 

[Nlightened]

Back Day!

One arm barbell worw 4x8
worked up to 3 25lb plates and used that for the 4 working sets

Smith Machine Barbell Row 4x8
165,225,285,315

Chins 3x fail

Rack Deads 3x fail
315,315,315 then did 3x3 with same weight

Hyperextensions 2x fail

Calves

Standing Calve raise 4x12
225,225,285,285

seated calve raise 3x15
2 plates all sets

Single Leg calve raise 3x10
used 135 on a smith machine

 

[Nlightened]

Chest and Delts

Machine Press all contraction work 4x8
190,220,240,260

Incline Barbell Press 3x6
135,185,225,265,315,365 (Counted last 3 sets as working sets)

Bench Press 3x5
225 to get used to motion,265,315,365… went for 405 because 365 went so well but barely got 1 rep

Wide Pushups 3 x fail
was failing around 15-20

Dumbbell Side Laterals 15, 12,10,8,----4 sets
25’s,35’s,40’s, 45’s

Rear Delts swing 2x30
used 30lb dumbbells for both sets

spider crawls 3x4

 

[Nlightened]

Arm Day… or is Arms day since I trained both arms?

Barbell Curl 6x8
60–warmup then…,70,80,90,100,100,100…

Hammer Curl 4x8
35’s,45’s,55, 65’s …yeah there was a little bit of swingin goin on with the 65’s but I was in control and was squeezin

Reverse EZ bar curl 4x15
60,60,70,60

Rope Push downs 8x12
55,55,60,65,70,75,80,70

Dips on dip machine 4x to failure
set machine to 230lbs and was getting around 15-18 reps per set

Skull Crushers laying on the ground 4x10
used 90 lbs all 4 sets

 

[Nlightened]

Leg Day (The Day Of Champions)

Seated Leg Curls 4x8 with 8 partials after each set
120,130,150,170 (any one have any idea why my numbers are so much better on the seated leg curl then the lying leg curl?)

Walking Dumbbell Lunges 4 x 10 each leg
used a pair of 70’s and took off around the gym

Leg Press sets of 8 until hard 8 (rested 2 min) and then 3x8
4 plates per side
6 plates
8 plates
10 plates per side
10 plates and guy from gym (he said he weighed around 210lbs) sitting on sled
then did my 3 working sets at 10 plates per side

Leg Extensions 3x20
110,130,130

Dumbbell Stiff legg deads 3x20
used 45 lb dumbbells for all 3 sets

 

[Swest]

Got to tell you mate, your log is nothing but inspirational. Hope you don’t mind but I’ve borrowed some pieces of your workouts to use in mine. I was going to have a rest day today but I’ve decided to hit legs this evening.

 

[Nlightened]

ah man that’s awesome! Thankyou for those kind comments. Absolutely take some of the workouts and try them out for your self. Put the blinders on, get focused and smash!

Let me know how they work for you.

 

[Dirtnasty]

I don’t really deal seated as well as I do laying. Can def do more seared than laying may just be how the machines are loaded

 

[McSwickles]

I’ve done meadows rows standing in front of the tbar both back days since I read it on your log!!!

 

[Nlightened]

It works dont it?! I tend to find myself doing them there more then at the landmine because of the traffic in the gym.

 

[Dirtnasty]

Really like them myself

 

[McSwickles]

They do work, plus the tbar machine at my gym has a smaller bar where the plates load so it’s a little better grip too.

 

[joeg9]

As terrible as this sounds, ill be doing this for my next leg day. Possibly today.

 

[Nlightened]

Go get it! No excuses! Buckle down and dont quit till your done

 

[Dirtnasty]

Def gave me some motivation on leg day. Already can tell going to be tough to walk out of gym. Cluster set on leg press seems to be doing me in

 

[Nlightened]

Something I’ve used in the past was a superset of leg press with sissy squats. legs were shaking and on fire every time

 

[Nlightened]

Guys! The month as arrived! I’m super stoked that Prep is starting later this month. I’ll be running @Dutchpharma products exclusively! Huge things coming this year!

 

[Nlightened]

Arm Day

Machine Preacher Curls 4x10
40,60,60,60

Superset w/

Rope Pushdowns 4x10
50,65,70,70

Standing Alternating dumbbell curls 4x10
30’s,35’s,40’s, 40’s (8 partials at the end of the 4th set)

Superset w/

Close Grip Bench 4x10-12
135,175, 225,275 (drop set on the 4th set)

Cross Body Hammer curls 4x10
35’s for all 4 sets

superset w/
Over head rope tricep extensions
55,65,65,65

Dumbbell Spider Curls 4x8
15’s,15’s,20’s,20’s

superset w Reverse double handle pushdowns 4x12
55,55,65,55