Serious Goals+Serious Effort=Serious Results
- Thread starter Nlightened
- Start date
Nlightened
Well-known member
Push Day…yeah I know I just did one but I did another…
Flat Dumbbell Press 4x20
top set was with 90’s
Incline Barbell Press 4x12
top set 225
Feet Elevated Pushups 2x20
Pec Deck 3xfail
Cable PushDowns 3x15
top set was with 80lbs
JM Press 3x8 w/ 30’s
Cross Body Single Arm Pushdowns 3x15
Front delt raise 4x10
superset w/ Side lateral raise 4x10
superset w/ bent over lateral raise 4x10… just took a 27.5 lb dumbbell and went to town
20 min cardio
Flat Dumbbell Press 4x20
top set was with 90’s
Incline Barbell Press 4x12
top set 225
Feet Elevated Pushups 2x20
Pec Deck 3xfail
Cable PushDowns 3x15
top set was with 80lbs
JM Press 3x8 w/ 30’s
Cross Body Single Arm Pushdowns 3x15
Front delt raise 4x10
superset w/ Side lateral raise 4x10
superset w/ bent over lateral raise 4x10… just took a 27.5 lb dumbbell and went to town
20 min cardio
Nlightened
Well-known member
Chest/ shoulders/ tris
Cable Fly warmup 5x15-20
Incline Dumbbell Press
135x10
185x10
225x8
275x5
315x3
135x20
Flat Dumbbell Press 4x20
75’s, 80’s, 70’s, 70’s
Pronated Dumbbell Flyes 4x10
Chest Focus Dips 3x8
Cable Flyes 4x15
Bent over rear lateral raise 4x10 w/ 50’s
standing side lateral raises 4x10
40’s, 45’s, 50’s, 50’s, then dropped to 30’s and did 15 reps
Bus drivers 2x10 with 45lb plate
over head dumbbell extension 4x15 with 75lb dumbbell
Cable Fly warmup 5x15-20
Incline Dumbbell Press
135x10
185x10
225x8
275x5
315x3
135x20
Flat Dumbbell Press 4x20
75’s, 80’s, 70’s, 70’s
Pronated Dumbbell Flyes 4x10
Chest Focus Dips 3x8
Cable Flyes 4x15
Bent over rear lateral raise 4x10 w/ 50’s
standing side lateral raises 4x10
40’s, 45’s, 50’s, 50’s, then dropped to 30’s and did 15 reps
Bus drivers 2x10 with 45lb plate
over head dumbbell extension 4x15 with 75lb dumbbell
Nlightened
Well-known member
Arms
Rope Pushdowns
superset w/
Rope Bicep Curls 4x15 each
Skull Crushers 4x15 w/ 90lbs
superset w/
Dumbbell Curls 4x8 w/ 40’s
Tricep Dip Machine (plate loaded) 4x15 w/ 2pps
superset w/ concentration curls 4x12 w/ 30lbs
Under Hand iso pushdowns 4x12 each arm
super set w/
close grip camber bar curls 4x15 w/ 70lbs
over head single arm dumbbell extentions 3x10
superset w/ cable 1arm preacher curls 3x20
20 min cardio
Rope Pushdowns
superset w/
Rope Bicep Curls 4x15 each
Skull Crushers 4x15 w/ 90lbs
superset w/
Dumbbell Curls 4x8 w/ 40’s
Tricep Dip Machine (plate loaded) 4x15 w/ 2pps
superset w/ concentration curls 4x12 w/ 30lbs
Under Hand iso pushdowns 4x12 each arm
super set w/
close grip camber bar curls 4x15 w/ 70lbs
over head single arm dumbbell extentions 3x10
superset w/ cable 1arm preacher curls 3x20
20 min cardio
Nlightened
Well-known member
Right now I’m doing 30 min of fasted cardio in the morning on a treadmill w/ incline
my after training 20 min cardio is hiit on a bike
my after training 20 min cardio is hiit on a bike
Nlightened
Well-known member
Legs
Leg Curls 5x10-15
Squats
135x10
225x10
315x10
405x8
495x6
225 x 20
225x20
Hack Squats
1pps x 15
2pps x 12
3pps x 10
3pps x 10
2pps x 12
Stiff Leg Deads w/ trap bar
4x10 w/ 1pps (stretch focus)
Split Squats 1pps 4x10
Lunges 4x15 each leg
Calve Machine 6x15 at 150lbs
20 min hiit cardio
Leg Curls 5x10-15
Squats
135x10
225x10
315x10
405x8
495x6
225 x 20
225x20
Hack Squats
1pps x 15
2pps x 12
3pps x 10
3pps x 10
2pps x 12
Stiff Leg Deads w/ trap bar
4x10 w/ 1pps (stretch focus)
Split Squats 1pps 4x10
Lunges 4x15 each leg
Calve Machine 6x15 at 150lbs
20 min hiit cardio
Nlightened
Well-known member
Chest/ Shoulders
Seated Cable Fly 4x20 light weight (muscle activations)
Slight Incline Dumbbell Press
70’s x10
80’s x 10
90’x 10
100’s x 8
110’s x 8
120’s x 8
130’s x 7
Seated Cybex Chest Press 4x10
top set 280
Smith Machine Floor Press 3x15 w/ 225
Pec Deck 4x15
Reverse Pec Deck 4x15
Standing Lateral Raise 4x15 top set was with 45’s
ISO Seated Behind the neck plate loaded Press 3x15 only 1pps (1 arm at a time)
10 min stair stepper
10 min incline treadmill
Leg Day
Seated Hamstring Curls 4x20
Squats
135x15
225x15
315x15
405x10
495x5
Cybex Squat Press (leg press)
sets of 8 till close to failure…top set was 11 PPS
Smith Lunges (Glute Focus) 3x12
Smith RDL’s 2x10
Leg Extensions 4x25
Single Leg Extensions 3x15
20 min HIIT Cardio
Seated Cable Fly 4x20 light weight (muscle activations)
Slight Incline Dumbbell Press
70’s x10
80’s x 10
90’x 10
100’s x 8
110’s x 8
120’s x 8
130’s x 7
Seated Cybex Chest Press 4x10
top set 280
Smith Machine Floor Press 3x15 w/ 225
Pec Deck 4x15
Reverse Pec Deck 4x15
Standing Lateral Raise 4x15 top set was with 45’s
ISO Seated Behind the neck plate loaded Press 3x15 only 1pps (1 arm at a time)
10 min stair stepper
10 min incline treadmill
Leg Day
Seated Hamstring Curls 4x20
Squats
135x15
225x15
315x15
405x10
495x5
Cybex Squat Press (leg press)
sets of 8 till close to failure…top set was 11 PPS
Smith Lunges (Glute Focus) 3x12
Smith RDL’s 2x10
Leg Extensions 4x25
Single Leg Extensions 3x15
20 min HIIT Cardio
Nlightened
Well-known member
Arms/calves and abs
V-Bar pushdowns 4x20
superset w/
Reverse Grip Camber Bar curls 4x15
Standing Double High cable Curls 4x12
superset w/ reverse grip single handle pushdowns 4x 12
Lying Dumbbell Extensions 4x12-15
superset w/
Dumbbell Curls 4x8-10
Over head Camber Bar Extensions (standing) 4x10
superset w/
Hanging leg raises 2x20 and 2x15
Seated Cable cingle arm Preacher Curls 4x15
superset w/ rope crunches 4x20
high cable oblique side crunches 4x20
Cybex Calve Machine 6x15-20
20 min HIIT cardio
V-Bar pushdowns 4x20
superset w/
Reverse Grip Camber Bar curls 4x15
Standing Double High cable Curls 4x12
superset w/ reverse grip single handle pushdowns 4x 12
Lying Dumbbell Extensions 4x12-15
superset w/
Dumbbell Curls 4x8-10
Over head Camber Bar Extensions (standing) 4x10
superset w/
Hanging leg raises 2x20 and 2x15
Seated Cable cingle arm Preacher Curls 4x15
superset w/ rope crunches 4x20
high cable oblique side crunches 4x20
Cybex Calve Machine 6x15-20
20 min HIIT cardio
Nlightened
Well-known member
Back/Hams/Bi’s
Warmup
Pullups 2x15
Barbell Rows Pronated Grip 4x12 w/ 225
Barbell Rows Supinated Grip 3x10 w/ 225
Rack Pulls 6x12
superset w/ Lat pull downs 6x10
Meadow’s Rows 4x6 light w/ lat focus
used 2 45’s on the bar
Dumbbell RDL’s 4x8
50’s, 55’s, 55’s, 50’s
Single Leg seated Leg curls 4x20
Dummbell Curls 4x10
superset w/ pinwheel hammer curls 4x8
Barbell Curls 2x20 pump (did one set w/ outside grip and one w/ inside grip on camber bar)
30 min stair mill
Warmup
Pullups 2x15
Barbell Rows Pronated Grip 4x12 w/ 225
Barbell Rows Supinated Grip 3x10 w/ 225
Rack Pulls 6x12
superset w/ Lat pull downs 6x10
Meadow’s Rows 4x6 light w/ lat focus
used 2 45’s on the bar
Dumbbell RDL’s 4x8
50’s, 55’s, 55’s, 50’s
Single Leg seated Leg curls 4x20
Dummbell Curls 4x10
superset w/ pinwheel hammer curls 4x8
Barbell Curls 2x20 pump (did one set w/ outside grip and one w/ inside grip on camber bar)
30 min stair mill
Nlightened
Well-known member
Trying to catch up here— If any of you know how things go when you’re in prep for a show time is always something you don’t seem to have enough of if you work a full time job, train, cook all your meals… you know…
Chest/ shoulders/ tris
push-ups 3x15 slow negatives
superset w/ pec deck 3x20
Decline Bench 4 working sets of 8 used 275 for my working sets
Cable Cross overs 4x15 30lbs each arm
Incline Dumbbell Press 6x8 with cramping squeezes
Side Lateral raises w/ cable 4x20 each arm
superset w/ hanging leg raises
Barbell Front Raise 3x20
superset w/ rope crunches
Bent over rear delt raises 3x8 w/ 45’s
Close Grip Smith Bench 3x25 no lockout
30 min stair mill
Legs
Warm up — single leg leg press 4x10 each leg warm up to heavy weight
leg press sets of 8 till fail at 8 topset was 11pps
Seated leg Curl 4x8 top set was 170
Stiff Leg Deads w/ dumbbells (stretch focus) used 65’s 5x5
Squats 1x12 1x10 295lbs 1st set and 365 2nd set
Leg Extensions 3x15
good girl/ bad girls superset 3x15 at 130lbs
Cybex calve machine 6x15 at 150
30 min stair mill
Chest/ shoulders/ tris
push-ups 3x15 slow negatives
superset w/ pec deck 3x20
Decline Bench 4 working sets of 8 used 275 for my working sets
Cable Cross overs 4x15 30lbs each arm
Incline Dumbbell Press 6x8 with cramping squeezes
Side Lateral raises w/ cable 4x20 each arm
superset w/ hanging leg raises
Barbell Front Raise 3x20
superset w/ rope crunches
Bent over rear delt raises 3x8 w/ 45’s
Close Grip Smith Bench 3x25 no lockout
30 min stair mill
Legs
Warm up — single leg leg press 4x10 each leg warm up to heavy weight
leg press sets of 8 till fail at 8 topset was 11pps
Seated leg Curl 4x8 top set was 170
Stiff Leg Deads w/ dumbbells (stretch focus) used 65’s 5x5
Squats 1x12 1x10 295lbs 1st set and 365 2nd set
Leg Extensions 3x15
good girl/ bad girls superset 3x15 at 130lbs
Cybex calve machine 6x15 at 150
30 min stair mill
Nlightened
Well-known member
Arm Pump Day
Dual Single handle Pushdowns
5x15
Cable Single Handle Bicep Curls 5x15
Barbell Skull Crushers
the bar x 15
95x 15
135x8
95x15
Dumbbells Single arm Preacher curls 4x12 w/ 35lbs
Cross Body Single arm pushdowns 4x15
superset w/ hanging leg raises 4x15-20
Seated Incline Hammer Curls 4x10 w/ 30’s
superset w cable cruches 4x25
30 min stair mill
Dual Single handle Pushdowns
5x15
Cable Single Handle Bicep Curls 5x15
Barbell Skull Crushers
the bar x 15
95x 15
135x8
95x15
Dumbbells Single arm Preacher curls 4x12 w/ 35lbs
Cross Body Single arm pushdowns 4x15
superset w/ hanging leg raises 4x15-20
Seated Incline Hammer Curls 4x10 w/ 30’s
superset w cable cruches 4x25
30 min stair mill
Nlightened
Well-known member
Back Day
Single Arm Lat Pull Downs 4x8 each side hard squeezes
top set 80lbs
Rack Deads from Mid Shin 5x8
top 2 sets were at 405
One arm dumbbell rows 4x20 back to back no rest
70’s, 70’s, 50’s, 40’s
Bent over rows using dumbbells 3x15 w/ 55’s
Low Row w/ wide grip squeeze focus 4x15
Hyper extensions 3x10
Barbell Curls sets of 8 till fail at 8
top set 100
Concentration Curls 2x15
Lying dumbbell hamstring Curl 3x10 w/ a 45lb dumbbell
Standing Ham Curls 2x20
30 min stair mill
Single Arm Lat Pull Downs 4x8 each side hard squeezes
top set 80lbs
Rack Deads from Mid Shin 5x8
top 2 sets were at 405
One arm dumbbell rows 4x20 back to back no rest
70’s, 70’s, 50’s, 40’s
Bent over rows using dumbbells 3x15 w/ 55’s
Low Row w/ wide grip squeeze focus 4x15
Hyper extensions 3x10
Barbell Curls sets of 8 till fail at 8
top set 100
Concentration Curls 2x15
Lying dumbbell hamstring Curl 3x10 w/ a 45lb dumbbell
Standing Ham Curls 2x20
30 min stair mill
