Serious Goals+Serious Effort=Serious Results

[Dirtnasty]

I’m cartching on those squats brother hahaha

 

[Bigmurph6]

Were all routing for you brother

 

[Nlightened]

Arms

Rope Push Dows 5x15

superset w / camber bar curls (top set I only did 10 reps w/ 100lbs)

Seated Overhead Camber Bar Extensions 4x15 at 90lbs

superset w/ dumbbell alternating curls 4x8 (top set was with the 55’s)

Cybex Plate Loaded Dip Machine 4x15 2pps

Single Arm Dumbbell Preacher curls 4 sets 8 reps hammer style and 8 reps normal = 1 set

Cybex Extension Machine 4x15

superset w/ pinwheel curls 4x12 w 30lbs dumbbells

Overhead Rope extensions 3x12

Freemotion machine preacher curls 3x15

20 min cardio

 

[Dirtnasty]

Arm day here as well ready to get out of work and murder them

 

[Nlightened]

Chest/ Shoulders

Vertical Chest Press 6-7 sets
ran down the rack of plates

Incline Dumbbell Press
85’s x 10
100’s x 10
110’s x 8
120’s x8
130’s x8
then I went to do the 150’s and failed on 3 attempts … I had a hell of a time getting them up and then once I did my right wrist kept buckling. Really pissed me off and bugged me the entire rest of the night

pec Deck 8 sets I ran down and maxed out the machine… doing sets of 8

dumbbell hex press 4x10 w/ 65’s

Reverse Pec Deck 4x10

standing side laterals 4x10 upright rows w 135lbs

 

[Dirtnasty]

Worst part of heavy db use is getting them into position. I like those that have the holders on them or just find somebody to put into hands. I’m fortunately for me finding a lifting partner is just as hard as finding lady

 

[Nlightened]

I’ve seen those holders in videos on social media but I’ve never been in a gym that actually had them. They’d be nice to have for sure

 

[Nlightened]

Back Day

Cybex Row Machine I did them one arm at a time 4x10 at full machine capacity

T-bar Rows 4x12 top set was 4 plates

Low Row 4x15
superset w/
straigh Arm pushdowns

Meadows Rows 2x20 form focus

hyper extensions 3xfail

Leg Day
Seated Leg Curl 4x10

Barbell Squats
135x10
225x10
315x8
405x6
495x8
495x6
315x13

Leg Press 4x10 topset was 8pps

Barbell Lunges 4x8 w 225lbs

Stiff Leg Deads w/ 45 lb dumbbells 4x12-15 (Stretch Focus)

abductor and adductor superset 3x15 each way at 150lbs

Leg Extensions 4x15

Calve machine 6x15

 

[Dirtnasty]

What type of leg press are you using

 

[Nlightened]

So the new gym I’m going to has 3 different ones…
a cybex “Squat Press”
and an Atlantis leg Press… the other one I haven’t used and dont’ remember what it is.

I could probably load these up and do 10-11pps if I’m just looking to move weight but I’m really focusing on pushing with the ball of my feet and outside of my quads. (think trying to flex quads on stage) and then slowing down the negative side of the movement. Legs usually start shaking pretty hard during each set.

 

[Dirtnasty]

Got you I’ll have to remember these things when transitioning to full on bb style lifting I’m currently in use good form and move as much as possible

 

[Dirtnasty]

Ok you son Of bitch I’m doing leg press closed feet and focusing on outer quad with 7 plates after regular sets and fuck you. When I can’t get a beer out the fridge latter I will kill curse your name

 

[Nlightened]

lmao!!! This is awesome

 

[Nlightened]

So with the holidays and such I’ve fallen behind on posting my logs so I’m just going to start with last night’s training. but since my last logged training I hit arms, then did a chest/ delts day, a back day and then last night I hit arms again to start the week, which I don’t typically do but I’m coming to the end of my grow period and before I start competition prep I want to make sure I’m hitting my weaknesses first (which my arms are what I think are my biggest weakness)

Arms

Warm up 7 sets of rope pushdowns superset w/ camber bar curls

4 sets of v-bar pushdowns 15-20 reps each set
superset w /
Dumbbell Hammer curls 4x10 50’s, 60’s, 70’s, 70’s

Close Grip Bench 4x12 w 225lbs ( i kept the bar coming down higher…almost to my neck and i felt these like crazy)

superset w/
camber bar cable curl (2 sets inside grip 2 sets outside grip) 4x15

plate loaded Dip machine 4x15
superset w/
standing cable alternating bicep curls 4x15

Cross body single arm pushdown 4x15
superset w/ hanging leg raises

Preacher Cable Single arm curls 4x12
superset w cable crunches

15 min cardio

 

[Bigmurph6]

With the way you train you deserved the holidays off I hope that you enjoyed it brother happy holidays and a happy new year to you and yours

 

[Nlightened]

@Bigmurph same to you brother! Hope you had good holidays!

 

[Nlightened]

Leg Day!!! (and to be honest all day I was actually kinda dreading it because I was feelin kinda tired but I know that those are the days for the best training)

Seated Leg Curls 4x10

Barbell Squats
135x10
225x10
315x8
405x6
495x7
585x1
315x12
315x6 (My knee started feeling pain so i cut this set short)

V-Squat Plate loaded (I set up backwards on the platform so that my feet were pointing down on the foot pad)
5x10 pryamid top set was 5pps

Standing Leg Curl 2x15 each leg

Adductor and abductor machine 3x15 each way

Standing Leg Curl 4x10 (did a bunch of stretching during the rest periods)

15 min Cardio

 

[Dirtnasty]

I do same one vsquat like use narro stance as well drop to a far as possible

 

[Nlightened]

Chest/Shoulders

Free Motion Cable Cross-overs 5x20
2 sets at 40lbs per side 3 sets at 50 per side

Hammer Strength ISO Incline Chest Press 5x10
top set was 3 pps

Flat Smith Chest Press 5x8
top set 365 (it was the top set but failed at 5)

Freemotion cable cross over 4x15 at 60lbs
superset w/
Cybex Chest Press (this was a new machine that had both an inside grip and also had a grip that makes you press almost in a decline motion) I did 6 sets w this and alternated my grip back and forth as I rose in weight … I really liked this machine

Free Motion cable reverse fly 5x10-15

Dumbbell Side Laterals 4 x 10
35’s, 40’s, 50’s, 45’s

Hammer Strength Iso Shoulder Press 4x10
top set was 3pps

 

[Nlightened]

Back

Lat pull Downs 5 x 10 --top set full stack
behind the neck pull downs 4x10 top set 200lbs

Chest Supported Iso Row 5x10
Top Set was 3 pps

Rack Pulls
135x10
225x10
315x6
405x6
495x2

Meadows Rows 3x12 each side used 2 25’s and a 35 on the bar for all 3 sets

Low Row 5x10
top set 220

20 min cardio