Serious Goals+Serious Effort=Serious Results

[Nlightened]

Back Day

Pullups 4xfail

Meadows Rows 4x12 each side Lat focus
top set 2 and 1/4 plates

Cybex Row 4x10
top set was 210lbs

Low Row 4x12
superset w/
1arm dumbbell rows w/ 65’s

dumbbell pull overs 4x15 w/ 65 lbs

Lying Hamstring Curls 4x10

Standing Hamstring Curls 4x20 each leg

Barbell Curls 6x6 heavy
superset w/
pinwheel curls 4x10

30 min stair mill

Arm Day
Double Single Handle Push downs 4x15

Standing Double Cable Curls 4x15

Tricep Dip Machine 4x20 2pps

Alternating Dumbbell Curls 4x10 w/ 50’s

Rope Pushdowns 4x15
superset w/ reverse grip camber bar curls

30 min stair mill

 

[Bigmurph6]

That’s a whole lotta workout lol

 

[Nlightened]

I gotta apologize agian for being so spuradic getting my workouts logged… I’ve been super busy at work and then prep is like a 2nd full time job between the training, cooking, eatin, tanning, cardio… anyway, I’m feeling good, I’ve still got about 80% of my stregth but I’m being cautious not to do anything stupid and get myself hurt. 6 weeks 4 days out!

Last night was Legs (this looks like a simple workout but done correctly had my legs fully pumped and made the 30 min on the stair master hell)

Seated Leg Curl
2x20 at 110lbs
1x6 at 130
4x8 at 150 and 15 partials

Leg Extenstions
2x20 at 110
1x6 at 130
4x8 pryamid up top set at 210 and 10 partials

Leg Press (squat Press)
2x6 at 6 pps
3x8 at 9 pps
1x20 at 11pps

Reverse Lunge
1x5 each leg
4x8 w/ 55lb dumbbell each leg

Dumbbell Stiff Leg Deads
4x10 started w/ 40’s and pryamid up top set w 65’s

30 min stair mill

 

[Poppy]

Curious… any particular reason you don’t do your cardio stuff further away from your weight training?

 

[Bigmurph6]

Man you don’t have to ever apologize for a thing brother

6wks 4 days you got this

 

[Nlightened]

I do fasted cardio in the morning for 45 min. Then i work a full time job and go to train directly after work… Hit the stair mill… get home with just enough time to eat, shower, meal prep for the next day, and maybe sit with the sit with the kids for 1/2 hour before bed. I just don’t log the fasted cardio from the morning…

 

[Nlightened]

Arm Day

Alternating dumbbell Curls 4x15
used 35’s throughout

Tricep Giant set for 4 rounds each movement was 10 reps
rope pushdown standing straight up,
rope pushdown from leaning postition
Camber attachment press down
reverse grip push down w/ camber attachment

Standing Barbell Curls 4x12
superset w/
Close Grip Standing Camber bar curls 4x15

Tricep Dip Machine 4x15 w/ 2 pps

Single Arm Seated Cable Preacher Curls 4x15 each arm

Cybex Tricep Extension 4x20 (Last set used some stretch pauses and then grabbed a few extra reps)

High Double Cable Bicep Curls (like doing a back double bicep pose) 4x15

superset w/

Cross body single cable press downs 4x15 each arm

Hanging leg Raises 4x20
Rope Crunches 4x25
Side Oblique High Pulley Crunches 4x20 each side

30 min stair mill

 

[Poppy]

You got a full day for sure

 

[Nlightened]

Push Day-
Flat Dumbbell Bench (pyramid sets of 8) topset was 120’s (started with 60’s

Incline Smith Bench (4x8) top sets were at 275

Stretch Pushups 4xfail
superset w
cable Flyes 4x15

Bent over reat laterals 4x20 w/ 35’s

spider crawls 4x5

single arm side delt cable laterals 1x30

Close Grip Reverse smith bench (this was super awkward and 135 was all I was willing to attempt) 5x5

V-Bar pushdowns 2x40

30 min stair mill

Legs-
Warmup w leg curls and extensions

Leg Press 10x10 with no lockout Tension focus on outer quads

Squats 3x20 w 225

Lunges 3x15 w/ 135

Stiff Leg Deads w toes elevated 3x8 Stretch focus

Single Leg Curls 3x30

30 min stair mill

 

[Bigmurph6]

How you feeling brother good?
I hope that everything is going well leading up to your event. I wish you the best again brother you truly deserve it you bust your ass and your log only shows part of your dedication.

Much respect brother
Banned

 

[Nlightened]

starting to get that death feeling, but that’s how I know I’m close so … grind away

 

[Bigmurph6]

Get it brother yeah

 

[Nlightened]

Arm Pump Day

Rope Pushdowns 6x15-20

Cable Bicep Curls 6x15

Flat Bench Skull Crushers with Barbell 4x10
95,115,95,115

Alternating Dumbbell Curls 5x10
35’s, 40’s, 45’s, 50’s, 45’s

Tricep Dip Machine 4x15 w 2pps

Camber Bar Cable Curls (inside grip) 4x15

Single Arm Tricep Extensions 4x20

Cybex Machine Curls 3x10 then 2x10 single arm

Hanging Leg Raises, Rope Crunches, and side oblique high cable crunches for abs

30 min stair mill

Below is a couple pics taken right out of bed for a checkin … sorry about the bad lighting but I’m loving how my side leg is coming in…

 

[Poppy]

Wow. You’re hard work is paying off for sure. You look great. Your legs are humongous.

 

[Bigmurph6]

I like your sunglasses lol

Looking good I can see every muscle in your body. Once you peel oh my god.

 

[Bigmurph6]

Your legs look amazing it looks like a diagram of the muscle groups except you have skin over them

 

[Poppy]

How far out are you?

 

[JLee]

Looking great! Very impressive.

 

[Nlightened]

5 weeks still to go…lots of time

 

[Poppy]

Wish you the best!