Serious Goals+Serious Effort=Serious Results

[Nlightened]

Legs

Seated Leg Curl 6x10-12
top set 160lbs

Barbell Squats 5x6
topset was 495

Leg Press 6PPS 4x10 TUT focus

Stiff Leg Deads 4x15 at 110lbs

Lying Leg Curls 3x20 at 70lbs

 

[Dirtnasty]

Looks great your log has been one that keeps me
Going especially on squats. Keep up the hard work

 

[JLee]

Great log! Keep killing it

 

[Nlightened]

Pull Day

Seated Leg Curls 6x10 at 120 lbs

Bent over Hammer Strength Row (sets up like a free standing t-bar row) 4x12-15
used a pronated close grip (about 16" apart)
2plates, 3 plates, 4 plates, 3 plates

Mid Shin Rack Pulls sets of 4
worked up to 5pps and then did a set where i took a plate off each side and worked down to 2 plates with no rest

Supernated Hammer Strength High Row 5x10
used 3pps

Neutral Grip Hammer Strength chest supported Row 5x10
used 3pps

Dumbbell Curls started at 40lbs and ran rack down to 15’s w/ no rest

20min cardio

 

[Nlightened]

Legs

Seated Leg Curls 4x10

Hack Squats sets of 12
started w 1pps and worked up to 5pps and only got 8 so dropped a plate and did another set of 10 then dropped a PPS and did another set to failure so like … 7 sets

Dumbbell Stiff Leg deads 4x15 w 40lb dumbbells

Leg Extensions 4x10

Single Leg Leg Press 4x10 each let w 2PPS

 

[Nlightened]

Pull Day

Pullups- 4x fail

Hammer Strength Iso High Row w/ supernated grip 4x10
top set 3pps

Rack Pulls 4x8 topset 4 pps

superset w/

Meadows Rows 4x10 using 2 45lb plates

Hyper Extensions 4x15

superset w/

seated leg Curls 4x12
top set 130lbs

Reverse Barbell Curls 4x15 at 60lbs

cybex seated bicep curls 4x15 at 90lbs

 

[Bigmurph6]

You have to be looking good brother. You have been at it strong for awhile.
Wish you the best

 

[Nlightened]

Back trying to grow, Just started at a new gym with better equipment so I’m excited to see where it takes me.

 

[Nlightened]

Legs

Seated Leg Curls
4x10 top set 150

Barbell Squats
135x10
225x10
315x8
405x8
495x6
315x10

Leg Extensions 4x10
top set at 210

Hack Squats 4x12
2pps x 12
3pps x 12
3 pps x 10
2pps x 14

Single Leg Leg Extensions 2x20 at 80lbs

Seated Calve Raises 6x12 w/ 2 plates

20min cardio

 

[Nlightened]

Push

Flat Barbell Press 6 sets
top set 365x4

Incline Dumbbell Press 4x10
top set 110’s

Cybex Chest Press 4x10

Pec Deck 4x15

Hammer Strength Iso Behind the neck Press 4x10 w 2pps
Supersets w/
25lb plate side laterals 4x12

Bent Over Rear delt dumbbell fly 4x15

Rope Pushdowns 6x12

 

[Nlightened]

Back

Cybex Iso High Row
1pps x 10
1 1/4 pps x 10
2 pps x 10
2 1/4 pps x 10
2 pps x 10

Rack Pulls from Mid shin
1pps x 10
2pps x 5
3 pps x 5
4 pps x 5
5 pps x 3
3 pps x 8

Bent Over Barbell Rows
1pps x 15
1 1/4 pps x 10
2 pps x 10
2 1/4 pps x 8
2 pps x 5 x 5 x 5 x 5 (Rest Pause Set w/ 10 sec rests)

One Arm Barbell Rows 4x12 w 2 25lb plates

Straight Arm Push Downs 2x10 at 50 lbs

15 min cardio

 

[Nlightened]

Hamstrings/glutes/calves/abs

Seated Leg Curls
sets of 10 and ran down the stack and finished at 170. 6 sets

Atlantis Leg Press (High Wide stance) 5x15
started w/ 2pps and finished w 6 pps (Last set was a density set with 10 sec pauses and 4 sets… so 15 reps… 10 sec rest…15 reps…10 sec rest…and repeat 2 more times at 6 pps.)

Dumbbell Stiff Leg Deads 4x10
55’s,60’s,65’s, 70’s

Glute Kick Back Machine 4 x 12 each leg ( i forgot to record the weight)

Cybex Calve Raise 6x15

Hanging leg raises 4x15
rope crunches 4x 15-20

20 min cardio

 

[Nlightened]

Arms

2 single handle pushdowns 4x15 over hand 4x15 under hand (superset the hand placements)

Incline Bench Cable Curls 4x15

Overhead Extensions w camber bar 3x10 then on 4th set did a rest pause set of 3x10 pause in stretch position for 10 sec and repeat 2 more times

Single Arm Preacher Curls 3x10
then on 4th set press 2 dumbbells together and curl to failure

Cypex Tricep Dip Plate loaded machine 4x12

Back Supported Hammer Curls 3x10 then on 4th set rep to failure

 

[Dirtnasty]

Did those tbar meadows rows for first time in awhile tuesday. Again appreciate you bringing that to my attention

 

[Nlightened]

those are such a great movement

 

[Nlightened]

Back Day

Chins 4xfail

Cybex Iso High Row 4x10
1pps, 2 pps, 2 1/4 pps, 2 1/4pps

Rack Deads
1pps x 10
2 pps x10
3 pps x 4
4 pps x 8
5 pps x 2

Chest Supported Rows 4x 10
2pps for all 4 sets

Lat Pull Downs 3x 10
120,160,180

superset w/

Straight arm pushdowns 3x15 at 50lbs

3 sets of rope crunches and 5 sets of calves

2 min cardio

 

[John]

Ha ha two mins, that’s two more minutes then I do

 

[Nlightened]

bahaha… typo…20 min

 

[Nlightened]

Hamstrings/ Calves/ Abs
Seated Leg Curl sets of 10
pryamid up starting at 110 , top set was 190 for 6 reps

Glute Bridges 4x12-15
135, 225,225,225

Dumbbell Stiff Leg Deads (stretch Focus)
4x10 at 60lb dumbbells

Single leg Leg Curls 3x10 70lbs

Cybex Calve Machine 6x15 at 150lbs

Hanging Leg Raises 4x15
Rope Crunches 4x15 at 85lbs

20 min cardio… wanted to just end at 2 minutes lol

 

[John]

Ha ha