Serious Goals+Serious Effort=Serious Results
- Thread starter Nlightened
- Start date
Nlightened
Well-known member
Monday: Chest/ Shoulders/ Tris
Chest Press 4x15
Decline Bench 5x5 top set was 315lbs
Flat Bench Flys Slight Elevation 3x20 w/ 40’s
Decline Pushups 2x20
Bent Over Rear Delt raise 4x15 topset was with 40’s
Seated Shoulder Press Machine 5x5 topset was 225lbs
Side Lateral Raises 3x20 w/ 35’s
Single Arm Pushdown Reverse Grip 4x15 w/ 20lbs
Close Grip Bench (smith Machine) 3x15 TUT focus
Push Down Burnouts 3x30
30 min stair mill
Tues: Legs
Lying Leg Curls
superset w/
Standing Leg curls 4 sets to failure on both over 30 reps on first 2 sets
Single Leg Leg Press w/ high foot placement for 8 reps, then switch foot placement and crank till failure 5 sets w/ 5pps
Reverse V-Squat (quad focus)
5x15 topset 5 pps
Stiff Leg Deads w/ dumbbells 40lb dumbbells
3x20
Single Leg Seated Leg Curls 4x20
Good Girl/ Bad Girls 3x15 each way 15 sec rest between sets
30 min stair mill
Wed: off day---- 35 min fasted cardio in AM and posing practice for 45min in afternoon
(posing practice happens every day for 20 min but of wednesdays and sundays its a 45 min session w/ coach)… I haven’t posted this part before but it started at 9 weeks out
4 weeks 3 days to go …
Chest Press 4x15
Decline Bench 5x5 top set was 315lbs
Flat Bench Flys Slight Elevation 3x20 w/ 40’s
Decline Pushups 2x20
Bent Over Rear Delt raise 4x15 topset was with 40’s
Seated Shoulder Press Machine 5x5 topset was 225lbs
Side Lateral Raises 3x20 w/ 35’s
Single Arm Pushdown Reverse Grip 4x15 w/ 20lbs
Close Grip Bench (smith Machine) 3x15 TUT focus
Push Down Burnouts 3x30
30 min stair mill
Tues: Legs
Lying Leg Curls
superset w/
Standing Leg curls 4 sets to failure on both over 30 reps on first 2 sets
Single Leg Leg Press w/ high foot placement for 8 reps, then switch foot placement and crank till failure 5 sets w/ 5pps
Reverse V-Squat (quad focus)
5x15 topset 5 pps
Stiff Leg Deads w/ dumbbells 40lb dumbbells
3x20
Single Leg Seated Leg Curls 4x20
Good Girl/ Bad Girls 3x15 each way 15 sec rest between sets
30 min stair mill
Wed: off day---- 35 min fasted cardio in AM and posing practice for 45min in afternoon
(posing practice happens every day for 20 min but of wednesdays and sundays its a 45 min session w/ coach)… I haven’t posted this part before but it started at 9 weeks out
4 weeks 3 days to go …
@Nlightened. Good luck on your upcoming contest. Looking forward to hear how you made out
Nlightened
Well-known member
Hey Guys- 4 Days out right now… This prep has been brutal. Wanted to shoot a quick update to you guys even though I haven’t been updating my training log. Just know its been brutal. 50 min fasted cardio in the am… training for about 1 hr 20 min or so and then followed by a minimum of 35 min cardio on the stair mill after every training session. This week the cardio increased on saturday and has been tapering down and will continue to do so through Friday before the show. BF test this morning said I was 3.51% at 219LBM … weight right out of bed was 223.5. I’ m going to throw up some checkin pics from 1 week out…so they are from last sat morning, right out of bed, NO pump…
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Nlightened
Well-known member
Quick update from show #1 this past weekend:
Weighed in at 224.2… so I made the Heavy Weight Class
Prejudge weighin right before I went down to the athletes meeting I weighed in my room at 230
Results: 1st Place in Heavy Weights and I won the Overall…
after show meal was a clean burger and sweet potatoe fries and 2 of the big gatoraide 0’s and 1/2 gallon of water…then right back on Diet
Next Morning was right back to fasted cardio before the trip back home and also right back on peak week diet and water intake.
Not really taking the time to enjoy the win because I’m not done yet… Next show is this weekend and my family gets to come and watch this one so I’m staying focused… My mentality is calm and body actually feels slightly refreshed after a full nights sleep after the 1st show… on to the 2nd leg of this prep… I’ll probably hold from doing any updates this week as I’m zoning in on the diet and training to make sure I don’t hold any water or mess anythign up as this is my first time doing a back to back show like this. I’ll update next week how things turn out this weekend. Thanks you all of you guys for your continued support!
Weighed in at 224.2… so I made the Heavy Weight Class
Prejudge weighin right before I went down to the athletes meeting I weighed in my room at 230
Results: 1st Place in Heavy Weights and I won the Overall…
after show meal was a clean burger and sweet potatoe fries and 2 of the big gatoraide 0’s and 1/2 gallon of water…then right back on Diet
Next Morning was right back to fasted cardio before the trip back home and also right back on peak week diet and water intake.
Not really taking the time to enjoy the win because I’m not done yet… Next show is this weekend and my family gets to come and watch this one so I’m staying focused… My mentality is calm and body actually feels slightly refreshed after a full nights sleep after the 1st show… on to the 2nd leg of this prep… I’ll probably hold from doing any updates this week as I’m zoning in on the diet and training to make sure I don’t hold any water or mess anythign up as this is my first time doing a back to back show like this. I’ll update next week how things turn out this weekend. Thanks you all of you guys for your continued support!
Bigmurph6
Banned
Hell yeah brother @NlightenedNlightened said:
