Serious Goals+Serious Effort=Serious Results

[Bigmurph6]

I just wanted to thank @Nlightened for running an amazing log for us to follow and I would also like to mention his sponsor @Dutchpharma and I just wanted to say thanks to both of you guys for joining our community and doing a great job.
Much respect to you guys
Banned and ugmuscle

 

[Dutchpharma]

Once Again We want to thank UGMuscle And BigMurph to have us here
and we are proud to be at your service !
DutchPharma Team

 

[Nlightened]

Chest Day

Slight Incline dumbbell press sets of 8 unitl I could barely hit 8
started with 70’s and went to 130’s (slow contractions with focus on squeeze)

Incline Barbell Press sets of 8 until couldn’t get 8
135,185,225,265

Chest Dips 4x12 3/4 ROM

Cable Flys 1.5 reps 4x20 90 sec rests
used 15 lbs each side

Delts
Machine Rear delts 4x20
all 4 sets at 120

Cage Pres 4x6
135,135,185,185,185,135

 

[Nlightened]

Back Day

Alternating Dumbbell rows 4x8
70,90,110,125

Close Grip Pull Down 3x12
160,200,200

Dumbbell Pullovers 3x fail

Rack Pulls 5x3 from Low shin
135,225,315,405,405 ( I was a little disappointed in how heavy 405 felt.)

Hyper extensions 2 x fail w 45 lb plate
rep range was around 12-14

Standing Calve Raises 6x10
Used 315 for all 6 sets.

 

[Nlightened]

Leg Day

Lying Leg Curls 4x10 with 5 slow reps at end of each set
70,90,110,130

Barbell Squats 5x5
135,225,315,405, 495 (did 6 reps on last set)

Leg Press 5x10 with 5 drops each time about 10-20%
5 plates,7 plates,8 plates, 8 plates, 6 plates

Dumbbell Stiff Leg Deads 3x8 3/4 ROM
used 80 lb dumbbells all 3 sets

I

 

[Nlightened]

Arm Day

Preacher Curls 6x12 alternating inside and outside grip followed by a cluster set of 9 inside and 9 outside grip with no rest in between
60,60,70,70,80,80 cluster set I used 70lbs

Reverse Curls 4x8
70,80,90,90

Ez Bar cable curls 4x15
55,60,55,60

Triceps Pushdown 4x12 (used Lat Pull down Cable and bar for a wider grip and harder resistance)
60,80,100,120 Did 4 forced reps on last set

Incline dumbbell extensions 3x15
used 30 lb dumbbells for all 3 sets

Machine Dips 230lbs 2 x fail
first set did 21 reps
2nd set did 24 reps

 

[Nlightened]

Chest Day

Slight Decline Dumbbell Press 7x6-20
70’s x 20
80’s x 20
100’s x 15
110’s x 10
120’s x 8
80’s x 15
80’s x 15

Incline barbell press 4x4-15
135 x 15 (getting used to the motion)
175 x 15
225 x 12 (1st working set)
265 x 6
315 x 4
225 x 14

Hammer strength ISO press 4x8
1 plate per side for 1st set
2 plates for sets 2-3
3 quarter plates for 8, dropped 1 plate off each side and did 8 more, repeated one more time

Cable Flyes 1.5’s
3 x 10

 

[Bigmurph6]

That’s a good one

 

[Nlightened]

Thanks BigMurph! Hope you are feeling better.

 

[Nlightened]

Back Day

Chins 3xfail
15,12,9

Supernated Grip Pulldowns 4x10
140,160 --warmup sets
180,200,210,210

Chest Supported Hammer Strength ISO row 3x15
2 plates per side, 3 plates, 3 plates and a 1/4 plate

Rack Pulls in Smith Machine3x3 (only counted last 3 sets as working sets
135,225,315,405,495,585

Hyper’s 2xfail

Seated Calve raise 2 plates
5 min of death sets of 20 with 20 sec breaks for 5 straight minutes

 

[Nlightened]

Leg Day

Lying Leg Curl
2x20 at 80lbs
2x6 at 120lbs
1x8 at 130lbs plus 10 partials
1x8 at 110 with 30 sec iso hold

Barbell Squats 7x 8-10
135 x 10
185 x 10
225 x 10
315 x 10
405 x 8
495 x 6 (guess this set didn’t count)
315 x 10

Leg Press 6 x 10
4 plates per side,5,6,7,7,7

Bulgarian Spit Squat 4x8
used a 50lb dumbbell for all the sets

Barbell stiff leg deads 4x10
135 for all 4 sets

 

[Nlightened]

Shoulders

Blood and Guts warmup

Dumbbell Shoulder Press 4x10
60’s, 70’s,80’s, 70’s

Side Lateral Raise 6x15
20’s,30’s,40’s, 35’s, 30’s, 20’s

Rear Delt Machine 3x20
110 all 3 sets

Face Pulls
3x15
45.5lbs all 3 sets

Then did some sauna time…

 

[Nlightened]

Arm Day

Drag Curls
1x15 at 60
1x6 at 80
3x10 at 70 with 3 drops of 10 on last set

Dumbbell concentration preacher curls 3x10
used 35 all 3 sets

Rope Pushdowns
1x20 at 45
3x10 at 75 with 3 drops of 10 on last set

Skull Crushers
1x20 with 70lbs
3x12 at 90 lbs 3 drops of 8 on last set

Dumbbell Hammer curls superset w/ single arm dumbbell extension

25’s for 20 reps
30’s for 12 reps
30’s for 14 reps

Superset between single arm press down to failure and dumbbell curls to failure
Dumbbell weight used: 25’s
Cable Weight: 20lbs

MASSIVE BLOOD PUMP! made it hard to drink my eggwhites at the end and pump remained long enough to get home and make it hard to wash my hair.

 

[Nlightened]

Was informed this morning that the gym I normally use is going to be closing down because of the corona… going to hit up the next town over later tonight to see if a private gym I know of is going to stay open… ugh!

 

[Dirtnasty]

Last Thursday my delts got so pumped I could lift bottle to drink in workout for 10 minutes. Told coworker I knew they grew with that one

 

[Nlightened]

No Luck on that gym being open. This sucks…

 

[Raphael3636]

I feel your pain brotha

 

[Nlightened]

This thing is so dumb… If they are going to eventually do a lockdown or whatever for 14 days they need to just do it and get it overwith so we can get back to our daily lives. This iron-addiction is more then a hobby that some of us can just put down for weeks at a time…this is our lifestyle, this is our therapy outlet, this is our identity…So many of this years plans are going right out the window. Oh well …it will just be an obstacle to overcome like all the rest.

 

[Youts]

I agree, we need to shit or get off the pot. Let’s rip the band-aid off and just do what needs to be done and get it over with.

 

[Dirtnasty]

Just another thank you for tbar meadows rows idea. Shit is killing me on my back days and I love it