Serious Goals+Serious Effort=Serious Results

[Nlightened]

Ok Guys I’m back! and today was Pull (Back) day!

Lying Single Leg Curls 4x10 used 60lbs all 4 sets

Rack Pulls from Mid shin 7x3
225,315,405,495,405,405,405

Scapula Strecth Pull Downs 3x15
200,240,240

Low Row w/ wide Mag Grip 3x20
140,160,160

Single Arm Dumbbell Rows 2x burnout
105x 16reps 110x 12 reps

Single Leg Leg curls w 5 sec contraction 2x8 at 70lbs
then 2 sets of 15 (just pumping blood)

Bicep Curls. Ran the rack 15’s to 60’s and then back down to 35’s no rest

 

[Nlightened]

so of course I’d just get back to logging my training and I’d hurt my lower back and have to hold out of the gym a few days… it was minor enough thought that i am back to training.

Legs

Seated Leg Curls super set w/ Leg Extensions 4x10 working up to a hard 10
then drop weight by 25% and did 3x20

Squats 10x10 225,315, 405,405,405,315,315,225,275,225

Lunges 135 on a bar and did 10 steps each leg 4x10

laying single leg curl 3x12 60lbs all 3 sets

 

[Nlightened]

Pull Day

Hammer Strength High Row sets of 10
no straps used until 3 plates per side
started with 2 plates and worked up by 25lb and 45lb plates to 4 plates per side
I did these one arm at a time holding the chest pad with the other arm
3 working sets at 4 plates per side

Smith Machine Bent over rows 4x10
225,275,315,315

Meadow Rows (focus on squeeze) 4x12
2 plates x 2 sets and then 2 plates and a 1/4 plate for 2 sets

superset the meadow rows w/

Reverse Grip Bent over barbell rows 4x15 w/ 185lbs (squeeze focus)

Chins 4x10

Lying Leg Curls 4x10
90,110,130,140

Dumbbell RDL’s 4x15 (stretch focus w 3/4 ROM)
all done with 55lb dumbbells

Alternating Dumbbell Curls 4x10
35,45,55,45

Preacher 1 arm Curls all w 30lb dumbbell
20 reps
18 reps
15 reps
14 reps
12 reps

20 min cardio

 

[Nlightened]

Push Day

Flat Bench
135x10
185x10
225x10
275x10
315x8
365x4
405x2
455x1
315x13

Flat Bench Flyes
35’s x 10
55’s x 10
55’s x 10
55’x x 10

Dumbbell pull overs 4x12 with 80lb dumbbell

superset w/

side lateral raises 4x15 w/ 35lb dumbbells

Smith Military Press 4x10
135,225,225,225

Push Downs w/ camber bar 8x15-20reps
top set at 85lbs for 10 reps

 

[Nlightened]

Legs

Squats
135x10
225x5
265x5
then did 3 sets at 315 for sets of 20 reps

Leg Press 4x15
4 plates per side
5 plates per side
6 plates per side
6 plates per side

superset the leg press w /

Leg extension 4x15
130,150,150,150

RDL’s 4x15 w/ 3/4 ROM
used 135lbs for all 4 sets

Good girls/bad girls superset 4x15
did all sets at 90lbs

Glute Kick backs 4x6 each leg slow negatives
used 30 lbs all 4 sets

 

[Nlightened]

Arms

Alternating Dumbbell Curls
30’s x 15
40’s x 13
50’s x 10
60’s x 10

superset w/ rope pushdows 4x15
65,75,85,95

Barbell Curls 4x10
70,80,90,90

superset w

dip machine 4x15
220 all 4 sets

Incline Hammer curls ( strict form,using a lat pull machine’s pads)
4x15 with 30lb dumbbells

Superset w/

Floor Skull Crushers 4x15
90 lb ez bar for all 4 sets

seated cable bicep curls 4x15 using 20 lbs each side

superset w/

overhead rope extensions 4x15
65lbs all 4 sets

Finisher: blood pump dumbbell curls 2x25 w 20 lb dumbbells
superset w/ single arm cross body cable pushdowns 2x15 at 25lbs

 

[Dirtnasty]

Just did those hammers using the pads the other days I hardly go heavy on biceps but hammers it just seems right to

 

[Nlightened]

usually I can take hammers pretty heavy, but something about the way I did those with that lat pull down pad and the concentration I only needed to use the 30’s to get what I needed out of them. I really liked them though.

 

[Nlightened]

Pull Day
Lying Hamstring curl 4x10
90,110,130,130

Rack Pulls shin height 7x3
top set a t 485

Lat Pull Down 3x15
180,240,260

Dumbbell Pull Overs 3x8 w/ 85 lb dmbell

Single arm dumbbell row 2x fail with 105 lb dumbbell I think I was aorund 12-14 reps each set

Slngle Leg curl 2x8 with slow contractions and 2x8 pump 90lbs all 4 sets

 

[Nlightened]

Legs

Hamstring warmup 4 sets of 20 lying leg curl

Squats (used the safety squat bar)
135x8
225x8
315x8
405x8
495x8

Superset w/ lunges 10 steps each leg w/ 45lb dumbbells

Leg Press 5x10
top set was 9 plates

superset w/
Leg Extensions
4x8 and then an all out set for 5th set (did full rack for 16 and like 4-5 partials)

Meadows ham killers 3x fail

Standing Calve raises 6x15

 

[Nlightened]

Arm Day (took a different approach to this… only 2 movements for bi’s and 2 for tri’s)
Standing EZ bar curls (Weight doesn’t include the bar because I have no idea what the bar weighed)
50x 10 reps
70x 10 reps
90x 10 reps
110 x 7 reps
130 x 7 reps
150 x 5 reps

Incline Dumbbell curls using lat pull down pads
1 hammer curl and then 1 regular curl
30’s for 16
35’s for 14
40’s for 12
45’s for 10
50’s for 8

Close Grip press using the chest press machine
started at 150 and ran the rack by sets of 10 until used the whole rack at 290

Camber Bar Press downs
50lbs x 15 reps
65 x 15 reps
75 x 15 reps
85 x 15 reps
95 x 12 reps
85 x all out set …got 18 reps

20 min cardio

 

[Bigmurph6]

Still killing it brother

 

[Nlightened]

Pull Day

Hammer Strength High Row
sets of 10 up to 3 and 1/4 plate each side
Did 4 working sets there

Smith Rack Pulls (sets of 6)
225,315,405,405,485,485

superset w/

supione rows w/ feet elevated on a flat bench
6x fail

Bent over rows
225x 15
225x 15
225x 20

supersets w/
rope straight arm pull downs 55lbs x 3 sets

lying hamstring curls 6x15 (didnt’ record weight)
superset w/
Reverse Pec Deck 6x12-15

 

[Nlightened]

Push

Incline Barbell Press
135x 2 sets of 10
185x 2 sets of 10
225 x 10
275x10
315x6
365x2
405x2
405x2
315x6

Flat Dumbbell Press w/ arms tucked and press in a neutral grip
85’s x 10
95’s x10
105’s x 10
115’s x 8

Pec Deck
120 lbs x 20
130lbs x 15
150lbsx 10
170 x 8

Smith Military Press
135x10
185x10
225x10
225x8

Side Lateral Raises
35’s x 10
40’s x 10
35’x 15
35’sx 15

V-bar Push Downs 7x15
42.5lbs
55lbs
65,75,85,85,85

20 min cardio

 

[Nlightened]

Leg Day

Seated leg curl warm up
did about 6 sets

SS barbell squats
165x10
255x10
345x10
435x10
525x12 (all out set)
255x20

Leg Press 4x10
top set was 8 plates per side

Leg Extensions
3x10 at 160lbs
on the 4th set I did a “Seth Set” took 160lbs to complete failure at 50 reps (this includes half reps at the end…complete failure. then dropped the weight in half and doubled the reps… had to take short 4-5 sec breaks here and there but kept going till I hit 100 reps w 80lbs. Then layed on the floor for a few min for obvious reasons.

Dumbbell RDL’s
4x10 with a light weight of 40lb dumbbells but was focusing on the stretch.

 

[Dirtnasty]

I would love to do 525 once

 

[Nlightened]

Man… if you keep pushing for overload and just stay consistent you will! A friend from the gym caught me on camera doing it and sent it to me last night. Even I’m amazed at the progress. I’ve got old recordings that pop up in memories on social media where a few years ago I finally hit 315 for 6 and i remember being so pumped… then a year from then another video from when I hit 405 for the first time for 2…and then another from when I finally got it for reps… then in the last year being able to finally get over 495 for 2 reps…and then somehow in the same year getting even more and for reps… It’s insane the progress that gets made with consistency! it seems like sometimes its not happening cuz hell… some weeks everything just feels heavy and the strength isn’t there… but over time to see the progress is awesome… You will get there man!

 

[Dirtnasty]

I’ll get there. I’m pretty happy where I’m at right now. Going to try out a little tighter stance this week as it felt pretty good when I hit it the end of leg day last week

 

[Nlightened]

Pull Day

Hammer Strength High Row
6x10
last 3 sets done with 3 and 1/4 plate on each side

Bent over Rows 4x10
225 all 4 sets

Smith Rack pulls 5x3
225,315,405,405,405,405

Straight Arm Push downs 4x15
all at 50lbs

Lying Leg Curls 4x20
70,90,90,90

Cable Curls 4x10 at 30lbs each side

 

[Dirtnasty]

Got me some pull and legs today going to try and hit a real heavy set of three on dead’s. May even throw those tbar meadows in there today. Have all the time in the world for a workout