Serious Goals+Serious Effort=Serious Results

[Nlightened]

Chest and Delts

Flat machine press with pec activation as the focus
4 sets of 8
220,260,300,330

Worked up to a heavy set on Inline Dumbbell press till barely got 8
as soon as got those 8 did 3 immediate drop sets
top set was 130’s drops were to 85’s,65’s,50’s

Immediatly following drop sets (no rest) went to machine flyes
3x20 at 110 lbs

Stretch pullups
3 sets to failure

Delts
Rear delt machine with 3 second squeezes
140x 4 sets

Lateral raises light with focus on 2 second squeeze
25’s x 5 sets hit contractions for min 2 and max 5 seconds

Barbell Front Raises with 2 sec contractions
60,70,70,70

 

[Nlightened]

Arm Day

Barbell Curl 6x8
60,60,70,80,90,100

Barbell Preacher Curl 5x8 slow negatives
70 x 5 sets

Spider Hammer Curls 7x12
25lb dumbbell for 3 sets
20lb dumbbell for 4 sets

Rope Pushdowns 6x12 with hard flex (Used Lat pulleys for more resistance)
55 x 3 sets
70 x 3 sets

Close Grip Smith Bench
5x12 at 225lbs

Close Grip Push-ups slow negative and then explode up
5 sets to failure with 60 rests

Barbell Lying extentions
7x12
70,70,80,80,90,80,80

 

[Nlightened]

Back Day
Had one of those sessions that when I went in I just wanted to run the routine and get out… but got going on squats and it turned into a “rage against the iron” session… then i crawled out to my vehicle.

Squats 4x10 (used safety squat Bar)
started at 135 and worked up by 25’s until I got to 475… was kinda pissed cuz i had that 10 count in my head and I probably could have squeezed out 2-3 more reps at the 475

Leg Extensions 3x15
160 x 3 sets

Barbell Hack Squats 4x8
135x 4 sets

Lying single leg curls 3 sec holds 3x8
50 x 3 sets

Lying leg curls 3 sec hold 3x8
110x 3 sets

Stiff Leg deadlifts 5x8 1 1/2 reps
110x 5 sets

 

[Nlightened]

Back Day

Meadows Rows 4x10
90,90,115,115

Rack Pulls from just below mid shin
225,225,275,315,315

Straight Arm Pushdowns 4x8 at 55.5LBS
Superset w/
Single Arm supinated pulldowns 4x8 at 70 lbs

Face Pulls to chest 3x12
55.5,65,70

Dumbbell Shrugs 3x8
75’s,85’s,95’s

Calves
Standing Calve Raises 7x12 with 30 sec rests
225x7 sets

 

[Nlightened]

Thanks man… it’s probably my favorite thing to train. Probably cuz I’ve always been leg dominant

 

[Nlightened]

Chest and Delts

Inclined Smith Press 4x15
185,225,225,275

Flat Bench 5x5
225,275,315,315,275

Hex Press 3x10
75’s, 80’s, 75’s

Decline Dumbbell press 3x8 last set to failure
80’s,90’s, 70’s till failure

Machine Fly with hard flex 1 set to complete failure
120lbs

Machine Rear Delts 3x30
110x 3 sets ( I was catching a major burn/pump on this)

Front Barbell raise 3x12
70 x 3 sets

Side Lateral machine 2 sets to failure
90lbs x 2 sets.

 

[Nlightened]

Arm Day… and it was all about the pump

This is all 1 Giant set so every exercise was superset with the one after it. Did 4 rounds for a total of 24 sets.

Rope Pushdowns 4x8 with wrists in and elbows flared at stretch position
65.5lbs all 4 sets

Pronated Dumbbell kickbacks 4x8
25lb all 4 sets

Machine Dips 4x8
240lbs all 4 sets

Barbell Curls 4x8
80,90,100,80

Dumbbell Hammer Curls 4x8
45,45,50,45

Rope Hammer Curls with 2 second contractions 4x8
50.5 lbs x 4 sets

 

[Czworeczki]

Love yours log sir kill it

 

[woodwalker1889]

Are you following a plan or did you create it seems similar to one I’ve used before lol?

 

[Nlightened]

Thankyou very much.

 

[Nlightened]

I’m following a coaches daily plan. He uses alot of Meadow’s techniques mixed with his own and some things specifically trying to bring up certain weaknesses.

 

[Nlightened]

LEG DAY!!!

Lying Leg Curl
rep count went 12,10,8,6
weights 100,120,130,140

Smith Squats quad focus (started with a plate on each side and worked up by 25’s and 45’s. 5 rep sets.
Top set was 5 45’s and a 25lb plate on each side. Saw stars and decided I’d done justice to what I was trying to accomplish

Leg Press sets of 12 until couldn’t get 12 anymore
Top set was 7 45lb plates and a 25lb plate on each side

Frog Press (lighter weight)
3x10
180lbs x 3 sets

Walking Dumbbell Lunges
3x10
used 60’s for all 3 sets

Stiff Legged Deadlifts
3x20
110 lbs x 3 sets

 

[woodwalker1889]

That’s what I thought I’m on a meadows plan and there’s some similarities. That’s why I asked.

 

[Dutchpharma]

Crushing it!

 

[Nlightened]

Chest and Delts

Pretty excited because I can clearly see my numbers going up on a few lifts that I’m doing on a regular basis. Started this session feeling good and refreshed and was ready to go.

Incline Dumbbell Presses sets of 8-10 worked my way up by 10lb increments
2 warmup sets and then started working sets at 90 lbs
90,100’s,110’s,120’s,130’s, then got the 140s for a set of 8 reps!!!

Incline Dumbell Flyes 4x6
40,45,45,45

DB Pullovers 4x12
70lb x 4 sets

Pec Deck 3x10
160 x 3 sets

Cable Cross-overs 4x10
35lbs(each side) x 4 sets

Delt Giant Set:
Dumbbell front raise 4x10 w 25’s
Superset w/
Side Lateral Raises 4x10 w/ 30’s
Superset w/
bent over dumbbel rear delt raises 4x10 w/ 25’s

 

[Bigmurph6]

You have a great log brother I enjoy following.

I was curious what’s your diet like I don’t expect you to lay out your day to day meals just curious what your macros are at brother

 

[Nlightened]

Thanks for asking man. Protein is at 486g, carbs at 497,fats at 161 and total cals are 5300. However, over the last few weeks my coach has added in 1 extra shake with 16oz of eggwhites and 1 packet of quick oats so those numbers are actually a little higher. My diet is pretty clean. Lots of turkey, rice, and egg whites. I do get one beef meal a day with rice. Cheat meals only come once every 10 days.

 

[Nlightened]

Back Day!
4 sets of chins at body weight to complete failure 30-45 sec rests

Bent over barbell rows
warm up at 135 for 20 x 2 sets
working sets were 225 for 12, 275 for 10, 315 for 8

Tbar rows
1 plate for 20 reps
1 plate for 20 reps
2 plates for 15
3 plates for 12
5 plates for 10

one arm dumbbell rows
80 for 20 x 2 sets
90 for 15
10 for 12
105 for 10

Single arm rotary pull down
70 x 4 sets of 10

Cable pull-overs (hands in normal position)
3 sets of 55.5 for 15 reps
superset with cable reverse grip pull overs
3 sets of 40 for 15 reps 15-20 sec rests

 

[John]

Every 10 days a cheat meal, that’s quite disciplined buddy

 

[Bigmurph6]

Those are big numbers definitely eat big get big especially with the workouts you are putting in I enjoy following your log.