Serious Goals+Serious Effort=Serious Results
- Thread starter Nlightened
- Start date
Nlightened
Well-known member
Push Day
Inline Barbell Press
135x10 for 2 sets
185x10 for 2 sets
225x10
275x8
315x6
365x4
Flat Dumbbell Press Neutral Press
80’s x 10
90’s x 10
100’s x 10
110’s x 10
Pronated Dumbbell Flyes
30lbs x 12 for 4 sets
Side Laterals 4 sets of 12-15
35’s,45’s,50’s,40’s
superset w/
Up right rows 4x10 at 100lbs
camber bar press downs 4x20
60,75,80,75
Overhead Rope Extensions 4x15
50,50,65,65
Cross body single handle push downs 4x15 at 20 lbs
Inline Barbell Press
135x10 for 2 sets
185x10 for 2 sets
225x10
275x8
315x6
365x4
Flat Dumbbell Press Neutral Press
80’s x 10
90’s x 10
100’s x 10
110’s x 10
Pronated Dumbbell Flyes
30lbs x 12 for 4 sets
Side Laterals 4 sets of 12-15
35’s,45’s,50’s,40’s
superset w/
Up right rows 4x10 at 100lbs
camber bar press downs 4x20
60,75,80,75
Overhead Rope Extensions 4x15
50,50,65,65
Cross body single handle push downs 4x15 at 20 lbs
Nlightened
Well-known member
Legs-
Seated Leg Curls 4x15
110,130,150,150
Squats 3x 20
did 2 warm up sets at 135 and 225 and then did the 3 working sets of 20 at 275
Leg Press 5x15
top set at 9PPS
Leg Extensions
4x15
150,170, full stack for last 2 sets
Dumbbell RDL’s 4x 15
40’s,50’s, 60’s, 70’s
Seated Leg Curls 4x15
110,130,150,150
Squats 3x 20
did 2 warm up sets at 135 and 225 and then did the 3 working sets of 20 at 275
Leg Press 5x15
top set at 9PPS
Leg Extensions
4x15
150,170, full stack for last 2 sets
Dumbbell RDL’s 4x 15
40’s,50’s, 60’s, 70’s
Nlightened
Well-known member
Arms
Close Grip Chest Press Machine 6x15
150,170,190,220,240,240
Superset w/
Reverse Grip EZ Bar Curls 6x 10-15
60,70,80,90,100,90
Seated Dumbbell Curls 4x10
35’s,40’s,40’s,40’s
Superset w/
Vbar Pushdowns 4x20
65,65,75,85
Overhead Nautilus tricep extension 4x12
130,150,170,190 (The plates on this thing have to be mismarked)
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45lb plate curl 4x15
Preacher Curl Machine 4x10 at 50 lbs
superset w/
crossbody single handle pushdown 4x12 at 20lbs
Close Grip Chest Press Machine 6x15
150,170,190,220,240,240
Superset w/
Reverse Grip EZ Bar Curls 6x 10-15
60,70,80,90,100,90
Seated Dumbbell Curls 4x10
35’s,40’s,40’s,40’s
Superset w/
Vbar Pushdowns 4x20
65,65,75,85
Overhead Nautilus tricep extension 4x12
130,150,170,190 (The plates on this thing have to be mismarked)
superset w/
45lb plate curl 4x15
Preacher Curl Machine 4x10 at 50 lbs
superset w/
crossbody single handle pushdown 4x12 at 20lbs
Nlightened
Well-known member
Pull Day
Hammer Strength High Row using a reverse grip
worked my way up to 3 1/4 PPS and did 4x10 there
Dumbbell Single Row 4x10
90,100,110,120
Rack Pulls From Mid Shin
135x8
225x8
315x8
405x6
495x3
405x6
Low Row 4x15
ROM focus all 4 sets at 140lbs
superset w/
straight arm pushdowns 4x10 at 50lbs
Seated Leg Curls 5x15
130,150,170,190,190
Single Leg Lying Leg Curl 3x10 each leg
70,70,70
Preacher Machine Curl 4x15-20 single arm
50,70,70,50
Hammer Strength High Row using a reverse grip
worked my way up to 3 1/4 PPS and did 4x10 there
Dumbbell Single Row 4x10
90,100,110,120
Rack Pulls From Mid Shin
135x8
225x8
315x8
405x6
495x3
405x6
Low Row 4x15
ROM focus all 4 sets at 140lbs
superset w/
straight arm pushdowns 4x10 at 50lbs
Seated Leg Curls 5x15
130,150,170,190,190
Single Leg Lying Leg Curl 3x10 each leg
70,70,70
Preacher Machine Curl 4x15-20 single arm
50,70,70,50
Nlightened
Well-known member
Push Day
Incline Barbell
135x10
185x10
225x10
275x8
315x6
365x4
275x15
Flat Dumbbell Press
70’sx10
85’s’x10
100’sx10
115’x x10 then dropped to 75 and rep’d out
Flat DB flyes 4x15 all w 35lbs
superset w
Dumbbell Pull over 4x12 all with 75 lbs
Side Laterals 4x15-20
25’s, 35’s, 40’s 45’s
Rear Pec Deck 3x20
110,130,130
Tricep single arm extension 3x12
30,35,40
Over head rope Extension 4x12
50,50,65,65
Incline Barbell
135x10
185x10
225x10
275x8
315x6
365x4
275x15
Flat Dumbbell Press
70’sx10
85’s’x10
100’sx10
115’x x10 then dropped to 75 and rep’d out
Flat DB flyes 4x15 all w 35lbs
superset w
Dumbbell Pull over 4x12 all with 75 lbs
Side Laterals 4x15-20
25’s, 35’s, 40’s 45’s
Rear Pec Deck 3x20
110,130,130
Tricep single arm extension 3x12
30,35,40
Over head rope Extension 4x12
50,50,65,65
Nlightened
Well-known member
Legs-
4sets and 4sets of ham and quad warmups
Leg Press 10x10
top set 10 plates (no lockout focus on TUT)
Squats 3x20
225,225,315
Lunges 3x15 (bodyweight)
Dumbbell Stiff Leg Deads 3x8 (TUT focus on stretch) all w 60’s
Single Leg Lying Leg Curl 3x20
60lb all 3 sets
4sets and 4sets of ham and quad warmups
Leg Press 10x10
top set 10 plates (no lockout focus on TUT)
Squats 3x20
225,225,315
Lunges 3x15 (bodyweight)
Dumbbell Stiff Leg Deads 3x8 (TUT focus on stretch) all w 60’s
Single Leg Lying Leg Curl 3x20
60lb all 3 sets
Nlightened
Well-known member
Arms
Chest Press Machine (Close Grip) 8x12-15
Just worked my way up through the machine, didn’t record weight but I was towards the bottom of the stack on the last set
Superset w
Preacher Curl Machine 8x 12
did all sets at 60lbs
V-Bar Pushdowns 6x20
MMC focus all sets at 65lbs
superset w/
Incline dumbbell curls (Hunter Lebrada style on the lat pull pad) 6x8 all w 35lb dumbbells
did these where i do 1 hammer curl and then one regular curl = 1 rep
Dumbbell Kick Backs 5x10 w/ 30 lb dumbbells
superset w/
seated single handle cable curls (took this one off of recent Nick Walker videos)
5x failure where fail was around 10-12 reps
Chest Press Machine (Close Grip) 8x12-15
Just worked my way up through the machine, didn’t record weight but I was towards the bottom of the stack on the last set
Superset w
Preacher Curl Machine 8x 12
did all sets at 60lbs
V-Bar Pushdowns 6x20
MMC focus all sets at 65lbs
superset w/
Incline dumbbell curls (Hunter Lebrada style on the lat pull pad) 6x8 all w 35lb dumbbells
did these where i do 1 hammer curl and then one regular curl = 1 rep
Dumbbell Kick Backs 5x10 w/ 30 lb dumbbells
superset w/
seated single handle cable curls (took this one off of recent Nick Walker videos)
5x failure where fail was around 10-12 reps
Nlightened
Well-known member
Pull Day
Warmed up with some chins (nothing spectacular )
Hammer strength ISO high row w/ supinated grip
worked up to 4pps and did 3 sets there
1arm dumbbell rows 3x10 and drops set on 4th set
105,115,125… 135 then dropped to 75 and repped out
Smith Rack pulls sets of 5
topset was 6 plates
superset w/
close grip pull downs 6x10-12
140,160,180,200,200,200
Low Row 3x 20 at 160lbs
chins 3xfail
Bent Over Side Laterals
3x10 w 35’s
1x30 swings with 60’s then dropped to 30’s and did 10 reps
Lat Pull down Pad Hammer Curls 4x12 w/ 35’s
Seated cable curls with a handle in each hand 25lbs each hand
4x15
Warmed up with some chins (nothing spectacular )
Hammer strength ISO high row w/ supinated grip
worked up to 4pps and did 3 sets there
1arm dumbbell rows 3x10 and drops set on 4th set
105,115,125… 135 then dropped to 75 and repped out
Smith Rack pulls sets of 5
topset was 6 plates
superset w/
close grip pull downs 6x10-12
140,160,180,200,200,200
Low Row 3x 20 at 160lbs
chins 3xfail
Bent Over Side Laterals
3x10 w 35’s
1x30 swings with 60’s then dropped to 30’s and did 10 reps
Lat Pull down Pad Hammer Curls 4x12 w/ 35’s
Seated cable curls with a handle in each hand 25lbs each hand
4x15
Nlightened
Well-known member
Push
Pre exhaust pec deck 6x20
Chest Press Machine
sets of 10 started at 170lbs and ran the rack
Incline Barbell Press
135x10
225x10
275x8
315x5
365x2
275x10
Decline Barbell Press
135x10
225x10
315x6
225x10
Dumbbell Side laterals 4x15
30’s,35’s,40’s,40’s
Hammer Strength Iso Shouler Press 4x10
top set was 2 and 1/4 plates each side
Rope Push Downs 5x20 at 65lbs
Pre exhaust pec deck 6x20
Chest Press Machine
sets of 10 started at 170lbs and ran the rack
Incline Barbell Press
135x10
225x10
275x8
315x5
365x2
275x10
Decline Barbell Press
135x10
225x10
315x6
225x10
Dumbbell Side laterals 4x15
30’s,35’s,40’s,40’s
Hammer Strength Iso Shouler Press 4x10
top set was 2 and 1/4 plates each side
Rope Push Downs 5x20 at 65lbs
Nlightened
Well-known member
Legs
Seated Leg Curl
2 sets low weight for 20 reps faster pace for warmup
4x10 1:3:1 tempo top set at 150lbs
Leg Press Sets of 12
started at 3pps topset was 11pps
V-Squat
2pps for 10
3pps for 10 x 2 sets
1pps fo 30 x 2 sets
Leg Extenstions
3x10 (3rd set was full rack)
1 “Seth” set full stack for 12 then dropped weight in 1/2 and did 24 reps
Dumbbell RDL’s
3x10 w/ 45’s
20 min cardio
Seated Leg Curl
2 sets low weight for 20 reps faster pace for warmup
4x10 1:3:1 tempo top set at 150lbs
Leg Press Sets of 12
started at 3pps topset was 11pps
V-Squat
2pps for 10
3pps for 10 x 2 sets
1pps fo 30 x 2 sets
Leg Extenstions
3x10 (3rd set was full rack)
1 “Seth” set full stack for 12 then dropped weight in 1/2 and did 24 reps
Dumbbell RDL’s
3x10 w/ 45’s
20 min cardio
Nlightened
Well-known member
Pull Day
Chins 7x fail
Bent Over Rows
5x12
topset was 3pps
Smith Rack Pulls
5x5 top set was 6PPS
Straight Arm Push downs 4x15
didnt record weight
Low Row
4x15 at 160lbs form focus
Reverse Pec Deck 4x15
110,120,130,130
Single Leg Lying leg curls
4x15 each leg used 70lbs all 4 sets
Chins 7x fail
Bent Over Rows
5x12
topset was 3pps
Smith Rack Pulls
5x5 top set was 6PPS
Straight Arm Push downs 4x15
didnt record weight
Low Row
4x15 at 160lbs form focus
Reverse Pec Deck 4x15
110,120,130,130
Single Leg Lying leg curls
4x15 each leg used 70lbs all 4 sets
Nlightened
Well-known member
Legs
Squats 60%1RM 4x20
took 315 for the ride…
Single Leg Leg Press 4x25
I only put 1PPS and focused hard on each rep… this killed
Leg Extensions 4x10
superset w/
Leg Curls 4x10
20 Min Cardio
This looks like a light leg day but done correctly it had me walkin funny for a few hours
Squats 60%1RM 4x20
took 315 for the ride…
Single Leg Leg Press 4x25
I only put 1PPS and focused hard on each rep… this killed
Leg Extensions 4x10
superset w/
Leg Curls 4x10
20 Min Cardio
This looks like a light leg day but done correctly it had me walkin funny for a few hours
Nlightened
Well-known member
Press
Flat Bench 3 warmup sets
135x10
175x10
225x10
275x8
315x6
365x2
365x2
315x4
Dips 4x15
Flat Dumbbell Flyes 4x10
35’s, 45’s,45’s,45’s
Dumbbell Pull Overs 4x10 w 75lbs
superset w/
Lateral Raises 4x15 w/ 35’s
Rope Pushdowns 7x15
Flat Bench 3 warmup sets
135x10
175x10
225x10
275x8
315x6
365x2
365x2
315x4
Dips 4x15
Flat Dumbbell Flyes 4x10
35’s, 45’s,45’s,45’s
Dumbbell Pull Overs 4x10 w 75lbs
superset w/
Lateral Raises 4x15 w/ 35’s
Rope Pushdowns 7x15
Nlightened
Well-known member
Pull Day
Lying Hamstring Curls 5x15
70,90,110,130,130
Hammer Strength ISO High Row 4x10
top set 4pps
T-bar Rows 3x10
topset 5pps
Meadows Rows 3x10 each side w/ 2 Plates
Lat Pull Downs 4x10
topset 280lbs
superset w/
straight arm pushdowns 4x12 at 50lbs
Lying Cable Camber Bar curls 6x 15 - 20
55x 3 sets then 65 x 3 sets
Lying Hamstring Curls 5x15
70,90,110,130,130
Hammer Strength ISO High Row 4x10
top set 4pps
T-bar Rows 3x10
topset 5pps
Meadows Rows 3x10 each side w/ 2 Plates
Lat Pull Downs 4x10
topset 280lbs
superset w/
straight arm pushdowns 4x12 at 50lbs
Lying Cable Camber Bar curls 6x 15 - 20
55x 3 sets then 65 x 3 sets
Nlightened
Well-known member
Leg Day
Lying Leg press 4x30
So… yeah i did one set at 80lbs then did 1 set at 100lbs… then had to go back down to 80lbs because my hamstings filled with blood so fast i could barely curl
Leg Extensions 4x30
110,130,130,130
Squats 6x6
225,315,405,495,405,315
Single Leg Leg Press 4x10 driving through heel
started w/ 1 pps and tops set was 2 1/4pps
Stiff Leg Deads 4x15 w/ 45lb dumbbells
Seated Leg Curls 2x20
20 min cardio
Lying Leg press 4x30
So… yeah i did one set at 80lbs then did 1 set at 100lbs… then had to go back down to 80lbs because my hamstings filled with blood so fast i could barely curl
Leg Extensions 4x30
110,130,130,130
Squats 6x6
225,315,405,495,405,315
Single Leg Leg Press 4x10 driving through heel
started w/ 1 pps and tops set was 2 1/4pps
Stiff Leg Deads 4x15 w/ 45lb dumbbells
Seated Leg Curls 2x20
20 min cardio
Nlightened
Well-known member
Push Day
Machine Press sets of 10
ran the rack (probably around 8 sets)
Incline Dumbbell Press 4x8
90’s.,100’s,110’s,120’s
Flat Barbell Bench
135x15
185x15
225x10
275x8
315x4
275x8
Dips 4x12
superset w/
Pec Deck 4x15-20 at 130lbs
Machine Lateral Raise 6x15 at 60lbs
superset w/
reverse pec deck 6x20
at 110 lbs
Machine Press sets of 10
ran the rack (probably around 8 sets)
Incline Dumbbell Press 4x8
90’s.,100’s,110’s,120’s
Flat Barbell Bench
135x15
185x15
225x10
275x8
315x4
275x8
Dips 4x12
superset w/
Pec Deck 4x15-20 at 130lbs
Machine Lateral Raise 6x15 at 60lbs
superset w/
reverse pec deck 6x20
at 110 lbs
Nlightened
Well-known member
Back hamstrings and shoulders
Hammer Strength ISO High Row
6sets top set was 4pps and did that for 2 sets
Hammer Strength Iso Mid Row
6 sets top set was 4pps x 2 sets
Leaned forward on an incline bench w/ rope attachment and pulled down into rhomboid / high lats
4x15 at 140lbs
superset w/
straight arm pushdowns 4x15 at 50lbs
Lying Leg Curls 4x15
superset w/
Reverse Pec Deck 4x15
Hammer Strength ISO shoulder Press
5x10
top set was 3PPS
Leaning Side Laterals w/ 25lb dumbbell 4x12 each side
20 min cardio
Hammer Strength ISO High Row
6sets top set was 4pps and did that for 2 sets
Hammer Strength Iso Mid Row
6 sets top set was 4pps x 2 sets
Leaned forward on an incline bench w/ rope attachment and pulled down into rhomboid / high lats
4x15 at 140lbs
superset w/
straight arm pushdowns 4x15 at 50lbs
Lying Leg Curls 4x15
superset w/
Reverse Pec Deck 4x15
Hammer Strength ISO shoulder Press
5x10
top set was 3PPS
Leaning Side Laterals w/ 25lb dumbbell 4x12 each side
20 min cardio
Nlightened
Well-known member
Chest Specific Day
Flat Barbell Bench Press
135x10
185x10
225x10
275x6
315x5
365x4
365x5
315x9
Machine Press 5x10
(Didn’t record weight but was about 3/4 stack for all 5 reps)
Superset w/
Dip Machine 210lbs 5x15
Peck Deck 5x12 at 110lbs
superset w/
Body Weight Pushups 5x20
Flat Barbell Bench Press
135x10
185x10
225x10
275x6
315x5
365x4
365x5
315x9
Machine Press 5x10
(Didn’t record weight but was about 3/4 stack for all 5 reps)
Superset w/
Dip Machine 210lbs 5x15
Peck Deck 5x12 at 110lbs
superset w/
Body Weight Pushups 5x20
