Serious Goals+Serious Effort=Serious Results

[Nlightened]

Arm Day

Double single handle press downs 4x15 overhand superset w/ 4x15 underhand

Dumbbell Curls 4x12
30’s, 35’s, 45’s, 50’s

Close Grip Bench
135x10
185x10
225x5
275x6
315x5
315x5

superset w/

camber bar curls 6x12-15 at 70 lbs

Cybex Plate Loaded Dip Machine 3x15-20 w/ 2pps
on 4th set did 3 pps for 10 reps, paused for 10 sec and repped out 10 more, pause and repeated 1 more time

Free Motion Cable Preacher Curl (Single Arm) 4x10 at 70lbs

OverHead Cable extensions 4x15

Seated Hammer Curls 4x10
35’s, 45’s, 50’s, 60’s

Cross Body Single arm pushdowns 4x15 at 20lbs
superset w/
cable concentration curls

 

[Nlightened]

Chest and Shouders

Cybex Chest Machine Press
5x10 (warm up sets)

Incline Barbell Press
135x10
185x10
225x10
275x6
315x5
365x3
315x5

Decline Barbell Press
135x10
185x10
225x10
275x8
315x8
315x6
Rest Pause set at 225 10 reps, 10 sec pause, 10 reps, pause, 8 reps, pause 5 reps

Free Motion Cable Cross Over
4x15

Smith Military Press
135x10
185x10
225x10
225x10

Side Lateral Raises 4x15 w/ 30’s

Reverse Pec Deck 5x12 at 120lbs

 

[Rusty]

Kill in it bro

 

[Bigmurph6]

You have to be competing sometime right brother. You have to be solid brother your log is amazing and im very impressed with your dedication

 

[JLee]

Would love to know if your competing. Your log is impressive.

 

[Nlightened]

Planning to compete in April to requailfy for a national show … I was planning for USA’s this year but decided to let my qualification go this year with all the unknown factors created by covid, but I’m planning to come in bigger and better in 2021

 

[Nlightened]

Gunna throw in here my training from over the weekend

Friday Quads
Warm up 5 sets of leg extensions

Barbell squats
135x10
185x10
225x 6
315x 5
405x5
495x7
315x20

Hack Squats 3x10 then did a density set all at 3 PPS
10 reps, pause 10 sec, 10 reps, pause 10 sec, 10 reps, pause, rep out as many as I could
(got about 7)

Leg Press 5x15
topset was 8pps and a guy on top of the sled who said he weight around 180lbs

Leg Extensions 3x10 and then did a seth set

Adductor and abductor machine superset 4x10 each way at 110lbs

 

[Nlightened]

Back Day

Chins 4x fail

CYBEX iso high row 5x10
top set was 2 and 1/4 PPS

Rack Dead from mid shin
135x10
225x10
315x5
405x6
495x4
405x8
315x10

Bent Over Barbell Rows 4x12 at 225

ISO Chest Supported Row 3x15 w/ 2PPS

Face Pulls to Chest w 60lbs
superset w/
Low Row at 140lbs (ROM focus) 4x12

Cable Crunches 3x20

20 min cardio

 

[Nlightened]

Butt Day… ok ok… hamstrings, glutes, calves

Seated Leg Curls
started at 130 and added a plate each set until the machine was maxed out… sets of 10

Leg Press High and Wide 4x15
6 pps for first 3 sets and then 7 pps and went to failure on 4th set

Dumbbell Stiff Leg Deads 3x12
55’s, 65’s, 65’s

Glute Kick Back Machine
180 lbs 4x15

Cybex Calve Machine
6x15

20 min cardio

 

[John]

What happened to the 2min cardio

 

[Nlightened]

Arms

Dual Single Handle Pushdows 4x15 pronated superset w/ 4x15 supanted grip

Cable Bicep Curls 4x12-15

Close Grip Bench
135x10
225x10
275x8
275x8
225x10

superset w/
camber bar curls 5x10
70, 80, 90, 90,90

Cybex Dip Machine 4x15 2pps all 4 sets

Single Arm Cable Preacher Curl 4x12-15

Over Head Rope Extension 4x15

Barbell curl (just the bar for 20 reps)
then did 3 sets of regular hammer curls then 3 sets of pinwheel curls

Cross Body Single Arm Extensions 4x12

20min cardio

 

[Nlightened]

Chest and Shoulders

Chest Press Machine
did sets of 10 just trying to warm up but worked up to a hard 10
at about 250lbs

Incline Dumbbell Press
80’s x10
90s x 10
100’s x 8
110’s x 8
120’s x 8
130’s x8
150’s x 8
150’s x 7

Decline Barbell Press
135 x 20
175 x 15
225 x 12
225x 10

Seated Free Motion Pec Deck
5x15

6 Ways 4x12 w 15 lb dumbbell

Bent Over Rear Delts Flyes 4x10
35’s, 45’s, 50’s, 50’s

20 min Cardio

 

[Nlightened]

Quads

Leg Extension 6x12-15

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

Leg Press 5x15
Top Set was 9pps

Single Leg Leg Extensions 4x10 each leg

Calve Machine 6x15 at 170lbs

Back Day
Cybex Pull Down machine 5x10

Iso High Row 4x10
top set was 2pps

Rack Deads from mid shin
started w 135 and worked up by 1/4 plates… top set at 595
rep range was 3-6

Chest Supported Iso row
5x10 top set w/ 3 PPS

Low Row 3x15 superset w/ Straight arm pushdowns 3x15

20 min cardio

 

[Dirtnasty]

Your leg days make me
Strive to do better

 

[Nlightened]

Hams/ Glutes/ Calves

Seated Leg Curl 5x10

Leg Press High and Wide Stance 6x15
top set was 7 pps

Stiff Leg Deads w/ Dumbbells 3x12
50,60’s, 70’s

Meadow’s Ham Killers 4x10

Glute Kick Back Machine 4x12 at 170lbs

Cybex calve machine 6x15 (last set was a triple Drop) machine set at 170

Leg Raises 4x15
Rope Crunches 4x15

20 min cardio

 

[Nlightened]

Arm Day

Dual Single Handle Press downs 4x15 superset w/ supanated grip press downs 4x15

Cable Bicep Curls
4x15-20

Overhead Camber Bar Extensions
80lbs 3 sets of 15-20
on 4th set did a rest pause set with 3 rounds of 10

Dumbbell Curls 4x6-10
40’s, 50’s, 55’s, 50’s

Cybex Plate Loaded Dip Machine 4x15
2 sets at 2 pps and then 2 sets at 2 and 1/4 pps

Free Motion Cable single arm Preacher curls 4x15 at 60lbs

Single Arm Cross Body Pushdowns 3x12 at 20lbs
Revers Grip Camber Bar Curls 3x15 at 60lbs

Rope Pushdowns (meadows style with the arms way back and close to body) 3x12
superset w/
Hammer Curls 3x10

20 min cardio

 

[Nlightened]

Chest/ Shoulders/Biceps

Free Motion Cross-overs
Warm up 4 sets of 20-25

Incline Dumbbell Press
80x 10
90x 10
100x 8
110x8
120x8
130x6
150x8
150x7
then did a drop set starting with 100’s x 12 and dropped to 50’s x17

Decline Barbell
135x15
185x15
225x10
225x10

Pec Deck 5x15

Reverse Pec Deck 4x20

Standing Side Lateral Raises 4x10
35’s, 45’s, 55’s, 50’s

Seated Dumbbell Press 2x15
50’s, 60’s

Standing Dumbbell Curls
40’s x 10
30’s x 15
30’s x 15
then did a drop where I did 30’s x 10, 25’s x 10, 17’s x fail

20 min cardio

 

[Poppy]

You’re hitting it hard. Show coming up?

 

[Nlightened]

ive got one in mind coming up in April. Looking to start Prep mid-January

 

[Nlightened]

Gotta catch up on some training I did over the weekend…

Chest and Shoulders

Warm up pec deck 6 sets of 15-20

Incline Dumbbell
90’s x 10
100’s x 8
110’x x 8
120’s x 6
130’s x 6
150’s x 8
150’s x 7
100’s x 10

Decline Barbell 4x 15
135, 225, 225,225

Cybex Chest press
went 6 sets of 10 just adding a plate in the stack each set

Reverse Pec Deck 4x15 at 130lbs

Side Lateral Raises 4x10 at 45lbs

Seated Overhead Dumbbell Press 4x 10 w/ 60’s

upright rows 3x15 w 35lb dumbbells

20 min cardio

Quads Day
Leg Extensions 5x15-20 Lighter weight just warming up knees

Barbell Squats
135x10
225x10
315x8
405x6
495x8
315x15

Hack Squats
4x10
3pps
4pps
5pps
5pps

Leg Press 4x10 (really focused on pressing w outside of foot and slow decline)
worked w 5pps the whole time

Single Leg Extensions 3x15 each leg

aductor and abductor machine superset 3x15 at 150

calve machine 4x15 at

Back Day
Cybex Pull Down Machine (alternated grip through 6 sets of 10-15)

Lat Pull Down Behind Neck 4x10
top set at 220

Barbell Bent over Rows 4x12
Top Set at 275

Chest Supported Row 4x15
top set 3 1/4 pps

T-bar rows 4x 12
top set was 5 plates

Cybex Iso High Row 2x20 w 2 pps

20 min cardio

Leg Day (again)
Superset Leg Extensions and Seated Leg Curls 4x10

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

Cybex Squat Press (leg Press)
4x20 topset at 6 pps

Leg Extensions 4x12 (Slow Eccentrics)

20 min Cardio