Serious Goals+Serious Effort=Serious Results

[Nlightened]

Arms

Rope Push Downs 5x15

Camber Bar Curls 4x10 top set 100lbs

Camber Bar Skull Crushers 4x15 w/ 100lb preloaded bar
super set w /
Dumbbell Alternating curls 4x8 top set w/ 50’s

Cybex Plate Loaded Dip Machine 4x12 top set at 4full plates and 2 25’s
superset w/
Reverse Grip Barbell Curls 4x10 w/ 60lbs

Over head Extensions (used camber bar attachment) 4x20
top set was w/ 60lbs

High Cable double bicep curl (mimic the back double bi pose) 4x15
25lbs each side all 4 sets

cross body single cable pushdown 4x15 w/ 25lbs

single arm cable preacher curls 4x15 w/ 55lbs

15 min cardio

 

[Nlightened]

met w/ tren2k14 last night to discuss my upcoming prep that will begin next week…

Starting weight is 250.4 out of bed
body fat I’ll post soon (i had a composition test done but I don’t trust the results were accurate because there were discrepancy’s in conjunction to a test I had done only a couple months back.) But I’m thinking just to throw a number to you that I’m not more then 12.5%

Protocol will be the following compounds: (don’t ask me the amounts because I’ve held the policy to not share that info as i don’t want anyone thinking they can use what I use with the same results or do them safely. (not to say I’m using some astronomical amounts)

Obviously everything will be used in its own timing and not all necessarily run at the same time or for the same amounts of time

Test E
Test P
NPP
Tren A
Anavar
Adex
Anadrol
Mast P
Winny
Letro

Cardio will start out w/ 20 min fasted ED and after 20 min after training 3x a week

Diet info to come as we really are bringing everything together this week.

then we just cross our fingers and hope that the shows continue to be held without issue…

 

[Nlightened]

Pull training session

Pull Ups 4xfail

Supinated Grip single arm Low row 4x15

Rack Pull 4x15 at 225

Upright Dumbbell Rows
top set was with 60’s

Hyper extensions 3 x 15

Dumbbell Curls 4x8
top set was with 55’s

Straight Bar Curls (lighter and short rest) 7x15 used a 50lb preloaded bar

Concentration Curls 3x6 light weight but hard contractions used a 25lb dumbbell

Standing Single Leg curls 4x20

Seated Leg Curls 4x10

10 min cardio

 

[Dirtnasty]

I did 4x8 curls with dbs yesterday for hell
Of it and too set was 55 for me as well same for my incline hammers

 

[Nlightened]

Chest/tris/shoulders

Cable Flyes 4x20 (this was more for a warmup)

Incline Dumbbell Press
85’x 10
95’s x 10
110’s x 8
120’s x 6
130’s x 6
150’s x 6
150’s x 6

Chest Press machine 4x 10
top set was machine maxed out

Seated Cable Flyes 3x30 Lighter weight but burned like hell

Single Arm Pushdowns 4x20 each arm

Plate Loaded Dip 4x8

Close Grip Bench on a Smith 3x30 only used 1 pps and yeah i was burnin

Bent over Swings 60lb dumbbell x 20 reps 30lbs dumbbell x 20 reps and 20lb dumbbell 20 reps…no rest between

6-ways
4x12 with 20lb dumbbells

 

[Mossy1985]

I wish my gym had dumbbells over 100’s.

 

[Dirtnasty]

130 is limit here

 

[Dirtnasty]

Leg day so we know what’s happening cursing your name bro. Hahah

 

[Nlightened]

Starting Prep at 247lbs out of bed and 10.98%bf

 

[Nlightened]

Leg Day

Leg Curls 6x15 (mainly a warm-up)

Barbell Squats
135x10
225x10
315x8
405 x 4 (quit at 4 because my lower back was having issues)
315 x 15

Hack Squats
3 straight sets of 10 w/ 3pps

Squat Press Leg Press 4x 12-15
top set was 8pps

Hex Bar RDL’s 3x12

Leg Extensions 4x15

Hip adductor and abductor superset 3x20 each way

Calve raise machine 6x15 at 170lbs

 

[Dirtnasty]

Wooo I hit 287 and 25% ish I’m assume today. Will be great to see what I end up looking like at 260 when I finish cutting for summer

 

[Nlightened]

Back/Hamstrings/ Biceps

Lat Pull Downs 4x15
top set was 220

Cybex Row Machine 4x12
top set full stack

Straight Arm Pushdowns 4x15 at 50lbs

Hammer strength Iso High Row Supinated grip 3x12 2pps

Seated Leg Curl 6x12-15

Barbell Curl 4x15 topset 80

Cable 1 arm Preacher Curls 4x10 at 55lbs

20 min cardio

 

[Poppy]

Good afternoon. Do you have a show day weight in mind yet?

 

[Nlightened]

Yep… i want to be in the heavy’s so I have to get below 225.25 Shouldn’t be a problem as I’m usually able to get sub 4%…My last show I was at 3%

 

[Nlightened]

Chest/Tris/Shoulders

Warmup Free motion flyes 5x20

Cybex Chest Press 4x10-15
top set was full stack

Incline Dumbbel Pronated Flyes 4x15
topset was with 50’s

Flat Hex Press
lighter …used 55’s 4x15 w/ 4 sec negatives

Close Grip Bench 5x5
top sets used 225

Cybex Tricep Pushdown machine 2x25 and 2x15
did this single arm w/ 90 machine weight

Reverse Cable Flyes 4x15

Dumbbell Side Laterals 4x20 w/ 30lb dumbbells

Side Cable Laterals 4x10 each side

20 min cardio

 

[Poppy]

Above that weight would put you in the “unlimited”…?

 

[Nlightened]

anything above 225.25 would put me in the super heavies where it’s unlimited from that point

 

[Nlightened]

Pull Day

Cybex Lat Pull Down Machine 8x15
I alternated the grips between pronated and neutral

Chest Supported Row 4x12-15
top set was 3 pps

Plate Loaded High Row (Supinated Grip) 4x10
used 2pps all 4 sets

1 arm dumbbell row 3x10
85, 95, then did a drop set of 10x85lbs 10x 65lbs, 10x 45lbs

Low Row (used 2 single handles) 3x15 (rotated grip through movement)
superset w/
cable pullovers (for this I turned backwards on a lat pulldown and did a straight arm pushdown movement) 3x12

Seated Hamstring Curls 5x12-15

Camber Bar Curls 3x15
60,70,80

Dumbbell preacher curls (single Arm) 3x10

20min cardio

 

[Nlightened]

Legs

Seated Leg curls 6x 12-15 warmup

Barbell Squats
135x10
225x10
315x8
405x6
495x6
495x4

Hack Squats
1pps x 20
2pps x 20
3pps x 18
3pps x 10

Leg Press 3x20 Lighter 3pps

Leg Extensions 3x20

Body Weight Lunges 2x fail (around 14 steps per leg)

Hip adductor and abductor superset 3x15 at 150lbs each way

Seated Leg Curl (blood pump) 3x30 at 70lbs (every set got excruciating after about the 17th rep)

Calve Raise machine 5x15

Hanging Leg Raises 4x15

Rope Crunches 4x15

 

[Nlightened]

ok… gotta play a little catch up on a few training sessions

Chest/ Tri’s/ Shoulders

Free Motion Cable Flyes 5x15 (warmup)

Inline Hammer Plate Loaded Press
5x10 top set was 3pps

Cybex Wide Grip Decline Chest Press
4x10 Top set full Stack

Flat Dumbbell Neutral Grip Press 3x15 with 70’s

Standing Cable Pec Flyes 4x15

Front Cable Raises 4x12

Side lateral Raises 5x15

Close Grip Bench 5x5 w/ 225lbs

V-Bar Push Downs 6x20

20min cardio

Pull Day
Chins 3x fail

1 arm barbell rows 4x10
top set 2 full plates

Rack Pulls 3x12 w 315lbs

1 arm Low row 4 burnouts (bout 18 reps per arm)

Dumbbell Curls 4x30 … does anyone not think this burns like hell? and the heaviest dumbbell I used were 25’s

Barbell Curls 4x15

Hammer Curls 3x20

RDL’s 4x8 (lighter …just for activation)

Seated Leg Curls 4x20

20 min cardio