Nlightened
Well-known member
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
Serious Goals+Serious Effort=Serious Results
- Thread starter Nlightened
- Start date
Nlightened
Well-known member
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, 45’s
Hammer Curls 5x10
35,35,40,40,50
V-bar pushdowns (just getting blood back in there) 3x15
60lbs all 3 sets
Close Grip Bench Press
135x 10
185x10
225x10
225x8
275x8
315x6
365x4 (used a sling shot for the first time ever on this set) was kinda impressed how much it helps at the bottom to keep things moving
Over Head Rope extensions 4x15
55,60,60,65
incline close grip pushups 3x15 (bodyweight)
20 min cardio
365x4
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, 45’s
Hammer Curls 5x10
35,35,40,40,50
V-bar pushdowns (just getting blood back in there) 3x15
60lbs all 3 sets
Close Grip Bench Press
135x 10
185x10
225x10
225x8
275x8
315x6
365x4 (used a sling shot for the first time ever on this set) was kinda impressed how much it helps at the bottom to keep things moving
Over Head Rope extensions 4x15
55,60,60,65
incline close grip pushups 3x15 (bodyweight)
20 min cardio
365x4
Nlightened
Well-known member
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
Dumbbell Pull overs 4x10
used a 70 lb dumbbell all 4 sets
4x20 Rope Crunches
3x15 bench leg raises
20 min cardio.
I’ve decided after weeks of getting my body primed and leaned down (probably around 8% bf right now, abs are lightly visable) that I’m going to start a grow phase next week.
I’ll be using Dutch products exclusively and I’ll post pictures of the gear and give stat updates as I go. I am going to be doing 30 min fasted cardio in the mornings and still do 20 min atleast 3 x a week after training. I’m not too worried about fat gain since there’s no need for a summer body with everything being closed this year, however, I do want to put away alot of good calories and grow like crazy. Big Plans for the next year… provided godzilla doesn’t attack or some stupid thing like that in 2021.
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
Dumbbell Pull overs 4x10
used a 70 lb dumbbell all 4 sets
4x20 Rope Crunches
3x15 bench leg raises
20 min cardio.
I’ve decided after weeks of getting my body primed and leaned down (probably around 8% bf right now, abs are lightly visable) that I’m going to start a grow phase next week.
I’ll be using Dutch products exclusively and I’ll post pictures of the gear and give stat updates as I go. I am going to be doing 30 min fasted cardio in the mornings and still do 20 min atleast 3 x a week after training. I’m not too worried about fat gain since there’s no need for a summer body with everything being closed this year, however, I do want to put away alot of good calories and grow like crazy. Big Plans for the next year… provided godzilla doesn’t attack or some stupid thing like that in 2021.
Nlightened
Well-known member
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
Tren E---- later in the phase
I’m going to be paying really close attention to gut health and digestion throughout.
Pull Day:
Chins 5x fail
T-Bar Rows sets of 10
worked my way up to 4 plates and did 4 sets there
Lat Pull Downs 4x8
160,200,240,260
Rack Deads From mid shin sets of 6
worked up to 5 plates per side on a smith
Meadow Rows 3x20 lower lat focus
used 2 45lb plates all 3 sets
Face pulls to chest 3x15
used 75lbs all 3 sets
Cable Camber bar curls sets of 15
worked my way down the stack to 95lbs (about 8 sets)
Reverse Grip Curls 4x10
50 lbs all 4 sets
Single Arm Machine Preacher Curls
3x8 at 60lbs
Push Day (Monday)
Incline Barbell Press 4x8
worked my way up to 275 and then did 4 sets there
Machine Press 4x10
used full stack for all 4 sets
superset w/
Dips 4x fail
Dumbbell Flyes 4x15
Lateral Raises 4x12
40lbs all 4 sets
Front Raises 4x10
25 lbs all 4 sets
Rope Pushdowns 4x20
Dumbbell Lying extensions 4x12
20 min Cardio
Legs (Tuesday)
Warmup — leg curls and leg extensions 5 rounds super set light weight
Barbell Squats
135x 8
185x10
225x10
275x10
315x8
365x8
405x6
455x5
Leg Press Sets of 10
started at 4 plates each side
top set 8 plates each side
Lying Leg curls 4x12
110,130,130,110
Stiff Leg Deads 4x8
135,185,185,185
20 min cardio
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
Tren E---- later in the phase
I’m going to be paying really close attention to gut health and digestion throughout.
Pull Day:
Chins 5x fail
T-Bar Rows sets of 10
worked my way up to 4 plates and did 4 sets there
Lat Pull Downs 4x8
160,200,240,260
Rack Deads From mid shin sets of 6
worked up to 5 plates per side on a smith
Meadow Rows 3x20 lower lat focus
used 2 45lb plates all 3 sets
Face pulls to chest 3x15
used 75lbs all 3 sets
Cable Camber bar curls sets of 15
worked my way down the stack to 95lbs (about 8 sets)
Reverse Grip Curls 4x10
50 lbs all 4 sets
Single Arm Machine Preacher Curls
3x8 at 60lbs
Push Day (Monday)
Incline Barbell Press 4x8
worked my way up to 275 and then did 4 sets there
Machine Press 4x10
used full stack for all 4 sets
superset w/
Dips 4x fail
Dumbbell Flyes 4x15
Lateral Raises 4x12
40lbs all 4 sets
Front Raises 4x10
25 lbs all 4 sets
Rope Pushdowns 4x20
Dumbbell Lying extensions 4x12
20 min Cardio
Legs (Tuesday)
Warmup — leg curls and leg extensions 5 rounds super set light weight
Barbell Squats
135x 8
185x10
225x10
275x10
315x8
365x8
405x6
455x5
Leg Press Sets of 10
started at 4 plates each side
top set 8 plates each side
Lying Leg curls 4x12
110,130,130,110
Stiff Leg Deads 4x8
135,185,185,185
20 min cardio
Nlightened
Well-known member
Arms Day
This was a weird way for me to organize my arm routine bust i kinda liked the way it went…
Ez bar preacher curls 3x12
used 60 lbs for all 3 sets good focus on the contractions
Close Grip Bench
135x10
185x10
225x8
275x6
315x6
365x3 (went slow negatives and had spotter guide me up on last 2 reps)
405 2 slow reps with spotter guiding (he probably helped a little)
Dips set were to failure and had a partner pull down on my belt rather then use a weighted belt (these caused a massive pump)
Super set w
standing barbell curls 4x10
70,80,90,80
Hammer Strength Overhead extension
4x10
150,170,200,220
Dumbebell Curls 3x10
45’s, 45’s, 40’s
20 min cardio
This was a weird way for me to organize my arm routine bust i kinda liked the way it went…
Ez bar preacher curls 3x12
used 60 lbs for all 3 sets good focus on the contractions
Close Grip Bench
135x10
185x10
225x8
275x6
315x6
365x3 (went slow negatives and had spotter guide me up on last 2 reps)
405 2 slow reps with spotter guiding (he probably helped a little)
Dips set were to failure and had a partner pull down on my belt rather then use a weighted belt (these caused a massive pump)
Super set w
standing barbell curls 4x10
70,80,90,80
Hammer Strength Overhead extension
4x10
150,170,200,220
Dumbebell Curls 3x10
45’s, 45’s, 40’s
20 min cardio
Nlightened
Well-known member
Pull Day
Chins 3x fail
Barbell Rows
135x15
185x15
225x10
275x8
315x5
Rack Pulls from high shin
315x6
365x6
405x6
455x6
495x4
Lat Pull Downs 4x10
180,200,240,260
superset w/
hyperextensions 4x fail
Lying Hamstring Curls 4x15
used 100 lbs on all 4 sets
Dumbbell RDL’s
3x10 w 65lb dumbbells
Standing Barbell Curls 4x10
70,90,90,80
Superset w/
Pinwheel Curls 4x10
40’s, 35’s, 35’s,35’s
Cabled camber bar curls 3 sets inside grip 3 sets outside grip
50,60,65,70,75,80
20 min cardio
Chins 3x fail
Barbell Rows
135x15
185x15
225x10
275x8
315x5
Rack Pulls from high shin
315x6
365x6
405x6
455x6
495x4
Lat Pull Downs 4x10
180,200,240,260
superset w/
hyperextensions 4x fail
Lying Hamstring Curls 4x15
used 100 lbs on all 4 sets
Dumbbell RDL’s
3x10 w 65lb dumbbells
Standing Barbell Curls 4x10
70,90,90,80
Superset w/
Pinwheel Curls 4x10
40’s, 35’s, 35’s,35’s
Cabled camber bar curls 3 sets inside grip 3 sets outside grip
50,60,65,70,75,80
20 min cardio
Nlightened
Well-known member
Push Day
Hammer Strength ISO chest press sets of 12
1 plate per side
1 plate and 1 1/4 plate
2 plates
2 plates and 1 1/4 plate
Incline Barbell Press
135x15
185x12
225x10
275x6
315x6
365x4
225x12
Dips 4xfail (body weight)
Incline Bench Cable Flyes 4x15
(each side)
25,30,30,30
Champaine Dumbbell Press 3x10 and then drop set of death
60lbs x 10
60x10
60x10
60x10—45x10----35x10–25x50
Hammer Strength Iso Shoulder Press 5x8
1 plate, 1 and 1/4 plate, 2 plates, 2 and 1/4 plates, 2 1/4 plates
Reverse Pec Deck 4x20 at 110lbs
superset w/
Dumbbell Lateral Raises 4x12 w/ 30 lb dumbbells
Rope Press Downs 7x 15
50,60,65,65,65,50,50
20 min cardio
Will Update weight in the AM
Hammer Strength ISO chest press sets of 12
1 plate per side
1 plate and 1 1/4 plate
2 plates
2 plates and 1 1/4 plate
Incline Barbell Press
135x15
185x12
225x10
275x6
315x6
365x4
225x12
Dips 4xfail (body weight)
Incline Bench Cable Flyes 4x15
(each side)
25,30,30,30
Champaine Dumbbell Press 3x10 and then drop set of death
60lbs x 10
60x10
60x10
60x10—45x10----35x10–25x50
Hammer Strength Iso Shoulder Press 5x8
1 plate, 1 and 1/4 plate, 2 plates, 2 and 1/4 plates, 2 1/4 plates
Reverse Pec Deck 4x20 at 110lbs
superset w/
Dumbbell Lateral Raises 4x12 w/ 30 lb dumbbells
Rope Press Downs 7x 15
50,60,65,65,65,50,50
20 min cardio
Will Update weight in the AM
McSwickles
Meetings
I’m about to start copy you!!! You kill it bro, hope all is well!
Nlightened
Well-known member
So…My weight is sky rocketing… After my morning fasted cardio I am sitting at 243.4lbs
Legs (This training was intense)
Seated Leg curl
2 warm up sets of 15 reps
6 sets of 12
started at 90lbs and just went down the stack each set
Leg Press sets of 10 until hard 10 which was a 10 plates per side (took a 2 min break and then did a giant strip set … take a plate off each side do 10 reps, take a plate off each side do 10 reps…and repeat till 1 plate on each side and repped it out ( I think i did like 20 when I got down to the 1 plate)
Barbell Squat — 1 set-- set a timer for 3 minutes… put 225 on the bar …
and go… I think I did 53 reps in the 3 minutes…
Leg Extensions 3x15
110,130,130
Stiff Leg Deads 3/4 ROM 3x8 at 110 lbs
20 min cardio
Legs (This training was intense)
Seated Leg curl
2 warm up sets of 15 reps
6 sets of 12
started at 90lbs and just went down the stack each set
Leg Press sets of 10 until hard 10 which was a 10 plates per side (took a 2 min break and then did a giant strip set … take a plate off each side do 10 reps, take a plate off each side do 10 reps…and repeat till 1 plate on each side and repped it out ( I think i did like 20 when I got down to the 1 plate)
Barbell Squat — 1 set-- set a timer for 3 minutes… put 225 on the bar …
and go… I think I did 53 reps in the 3 minutes…
Leg Extensions 3x15
110,130,130
Stiff Leg Deads 3/4 ROM 3x8 at 110 lbs
20 min cardio
Nlightened
Well-known member
Arm Day
Standing Barbell Curls sets of 10
60,70,80,90,100,110
Seated Incline Dumbbell Curls sets of 10
35’s, 40’s, 40’s,40’s
Single Arm Machine Preacher Curls
50x 15
70x12
70x12
70x12
Reverse Grip Barbell Curls
60 x 15
70 x 15
80 x 10
Smith Machine Close Grip Bench press
135x 15
185x 15
225x 10
275 x 10
315 x 8
365 x 5
Machine Dips Used full stack and put a 35lb plate on using the machines pin (Somewhere around 250lbs)
4 sets of 15
Overhead Rope Extension 4x10 at 50lbs
Super set w/ Single Arm Cross body cable Push Downs
4x10 at 20 lbs
20 Min Cardio
Standing Barbell Curls sets of 10
60,70,80,90,100,110
Seated Incline Dumbbell Curls sets of 10
35’s, 40’s, 40’s,40’s
Single Arm Machine Preacher Curls
50x 15
70x12
70x12
70x12
Reverse Grip Barbell Curls
60 x 15
70 x 15
80 x 10
Smith Machine Close Grip Bench press
135x 15
185x 15
225x 10
275 x 10
315 x 8
365 x 5
Machine Dips Used full stack and put a 35lb plate on using the machines pin (Somewhere around 250lbs)
4 sets of 15
Overhead Rope Extension 4x10 at 50lbs
Super set w/ Single Arm Cross body cable Push Downs
4x10 at 20 lbs
20 Min Cardio
Nlightened
Well-known member
Pull Day
Chins 4x fail
T-bar Rows
1 plate x 15
1 plate and 1/4 plate x 15
2 plates x 15
2 plates and 1/4 plate x 15
3 plates x 12
3 plates and 1/4 plate x 12
4 plates x 10
5 plates x 8
Giant Set 3 rounds
Lat pull downs w/ mag grip sets of 10
180,220,260
Superset w/
Banded Pull overs w/ 60lb dumbbell and a heavy band sets of 10
Superset w/
Rack Pulls 315lbs for sets of 10
Rope Crunches 4x25
superset w/ alternating dumbbell curls 20lb dumbbells for sets of 15-20
Oblique cable cruches 4x 20 each side
superset w/ hammer curls 40lb dumbbells for sets of 10
20 min cardio
Chins 4x fail
T-bar Rows
1 plate x 15
1 plate and 1/4 plate x 15
2 plates x 15
2 plates and 1/4 plate x 15
3 plates x 12
3 plates and 1/4 plate x 12
4 plates x 10
5 plates x 8
Giant Set 3 rounds
Lat pull downs w/ mag grip sets of 10
180,220,260
Superset w/
Banded Pull overs w/ 60lb dumbbell and a heavy band sets of 10
Superset w/
Rack Pulls 315lbs for sets of 10
Rope Crunches 4x25
superset w/ alternating dumbbell curls 20lb dumbbells for sets of 15-20
Oblique cable cruches 4x 20 each side
superset w/ hammer curls 40lb dumbbells for sets of 10
20 min cardio
Nlightened
Well-known member
Push Day
Blood and guts shoulder warm up
Machine Press sets of 12
started at 170 and worked up through the plates to 280
(Lots of Volume here)
Incline Barbell Press
135x15
185x 12
225x10
275x8
315x8
365x5
365x3
315x8
275x8
Flat Dumbbell Press
85’s x 12
100’s x 10
125’s x 8
130’s x 4
Dips 4x fail
Side Lateral Raises 4x 12
used 40lb dumbbells all 4 sets
Smith Upright rows (I know this is a pull but i felt like doing it and its my program so…)
20 min cardio
Blood and guts shoulder warm up
Machine Press sets of 12
started at 170 and worked up through the plates to 280
(Lots of Volume here)
Incline Barbell Press
135x15
185x 12
225x10
275x8
315x8
365x5
365x3
315x8
275x8
Flat Dumbbell Press
85’s x 12
100’s x 10
125’s x 8
130’s x 4
Dips 4x fail
Side Lateral Raises 4x 12
used 40lb dumbbells all 4 sets
Smith Upright rows (I know this is a pull but i felt like doing it and its my program so…)
20 min cardio
Nlightened
Well-known member
Weight Update Morning weight after 30 min fasted cardio was 245.3lbs
Legs Day
Laying Leg Curl 4x20
90,100,100,100
Stiff Leg Deads 4x8
135,185,185,185
Squats sets of 5
135,185,225,275,315,365,405,455,495
Single Leg Extensions 4x12
70,90,100,100
Then did a set to complete failure (Somewhere around 20-22 reps each leg)
Seated Calve Raise 6x12 slow reps out of stretch position w 2 45lb plates
20 min cardio
Legs Day
Laying Leg Curl 4x20
90,100,100,100
Stiff Leg Deads 4x8
135,185,185,185
Squats sets of 5
135,185,225,275,315,365,405,455,495
Single Leg Extensions 4x12
70,90,100,100
Then did a set to complete failure (Somewhere around 20-22 reps each leg)
Seated Calve Raise 6x12 slow reps out of stretch position w 2 45lb plates
20 min cardio
Nlightened
Well-known member
Arm Day
Standing Barbell Curls sets of 10
60, 70,80,90
Superset w/
V-bar pushdowns 4x15 65lbs
Laying Cable Curls 4x15 60lbs
superset w/
Bench Dips 4x15
Alternating Dumbbell Curls 4x15 (used a mix of 35’s and 25’s to make sure to get atleast 15 reps each set)
Superset w/ Single Arm Reverse grip pushdowns 4x15 20lbs
Hammer Curls 3x15
40’s,45’s, 50’s
superset w/
Overhead Rope Extenstions 3x15 at 60lbs
Dip Machine 3x15 at 220lbs
superset w/
single arm preacher machine 3x15 each arm at 50lbs
20 min cardio
Standing Barbell Curls sets of 10
60, 70,80,90
Superset w/
V-bar pushdowns 4x15 65lbs
Laying Cable Curls 4x15 60lbs
superset w/
Bench Dips 4x15
Alternating Dumbbell Curls 4x15 (used a mix of 35’s and 25’s to make sure to get atleast 15 reps each set)
Superset w/ Single Arm Reverse grip pushdowns 4x15 20lbs
Hammer Curls 3x15
40’s,45’s, 50’s
superset w/
Overhead Rope Extenstions 3x15 at 60lbs
Dip Machine 3x15 at 220lbs
superset w/
single arm preacher machine 3x15 each arm at 50lbs
20 min cardio
Nlightened
Well-known member
Pull Day
Chins 4x fail
T-Bar Rows
1 plate for 15
2 plates for 15
3 plates for 15
4 plates for 10
5 plates for 11
Smith Rack Deads
2 plates per side for 10
3 plates per side for 10
4 plates per side for 8
5 plates per side for 10
6 plates per side for 6
Low Row 4x10
140,180,200,200
Standing High Cable Bicep Curls 4x25 at 20 lbs each side
hanging leg raises 4 x 15
20 min cardio
Chins 4x fail
T-Bar Rows
1 plate for 15
2 plates for 15
3 plates for 15
4 plates for 10
5 plates for 11
Smith Rack Deads
2 plates per side for 10
3 plates per side for 10
4 plates per side for 8
5 plates per side for 10
6 plates per side for 6
Low Row 4x10
140,180,200,200
Standing High Cable Bicep Curls 4x25 at 20 lbs each side
hanging leg raises 4 x 15
20 min cardio
Nlightened
Well-known member
Push Day Morning Weight 246.3
Machine Press sets of 10
170,200,240,260,280
Incline Barbell Press
135x15
185x10
225x10
275x8
315x7
365x 4
405x1 (Pretty sure my spotter took some off of this)
315x 5
Smith Floor Press
225x10
275x10
315x10
225x15
6Ways 4x12 w/ 20 lb dumbbells
Bent over lateral raises 4x10 w 35 lb dumbbells
Overhead single arm Dumbbell Extension 4x10
30, 25,35,35
Machine Press sets of 10
170,200,240,260,280
Incline Barbell Press
135x15
185x10
225x10
275x8
315x7
365x 4
405x1 (Pretty sure my spotter took some off of this)
315x 5
Smith Floor Press
225x10
275x10
315x10
225x15
6Ways 4x12 w/ 20 lb dumbbells
Bent over lateral raises 4x10 w 35 lb dumbbells
Overhead single arm Dumbbell Extension 4x10
30, 25,35,35
