Raphael3636
Well-known member
Yea I’m more like EOD lol
Serious Goals+Serious Effort=Serious Results
- Thread starter Nlightened
- Start date
Nlightened
Well-known member
That’s one of those things that a few people close to me get annoyed with is how meticulous to a plan I will stick. It gets even worse during contest prep. I get blinders on and wont deviate at all.
Nlightened
Well-known member
Arm Day
Warm up- Alternating DB curls superset with v-bar push downs 8 warmup sets
Ez bar curls 5x10
superset w
Skull Crushers 60lbs,70,80,90,100 – 45 sec breaks
DB Hammer curls 4x10
superset w/
Incline DB extentions 30’s,30’s,40’s, 40’s
1 handed cable curls 4x8-12
25,30,35,40
superset w/
Pushdowns
65,65,70,70------ 45 sec rests
Reverse Grip Barbell Curls 4x10
60,70,70,80
superset w/
DB kickbacks
25lbs x 4 sets
Warm up- Alternating DB curls superset with v-bar push downs 8 warmup sets
Ez bar curls 5x10
superset w
Skull Crushers 60lbs,70,80,90,100 – 45 sec breaks
DB Hammer curls 4x10
superset w/
Incline DB extentions 30’s,30’s,40’s, 40’s
1 handed cable curls 4x8-12
25,30,35,40
superset w/
Pushdowns
65,65,70,70------ 45 sec rests
Reverse Grip Barbell Curls 4x10
60,70,70,80
superset w/
DB kickbacks
25lbs x 4 sets
Raphael3636
Well-known member
Hey man that’s 
dedication and I truly respect that to the fullest, come spring when photo shoot season starts I rarely derail my plan, if anything at the most one refeed day a week
dedication and I truly respect that to the fullest, come spring when photo shoot season starts I rarely derail my plan, if anything at the most one refeed day a week
Nlightened
Well-known member
Leg Day
Lying Hamstring Curls 4x8 1/2rep from bottom, fullrep, and 1/2 rep from top= 1 full rep
80,60,60,60
V-Squat with repeated technique as the hamstring curls
4 total plates x 4 sets
Stiff Leg Deads 4x15 3/4 ROM
135x4 sets
Leg Extentions 4x20
100,120,120,120
Bodyweight Lunges 2x20
Lying Hamstring Curls 4x8 1/2rep from bottom, fullrep, and 1/2 rep from top= 1 full rep
80,60,60,60
V-Squat with repeated technique as the hamstring curls
4 total plates x 4 sets
Stiff Leg Deads 4x15 3/4 ROM
135x4 sets
Leg Extentions 4x20
100,120,120,120
Bodyweight Lunges 2x20
Nlightened
Well-known member
Chest and Delts
Had a bad head cold all weekend so on the mend from that but I gave it everything I had:
Rotator cuff warm-up
Incline Dumbbell Press 4x12
100’s,110’s,120’s,115’s
Incline dumbbell chest fly 4x15
35’s x 4 sets
Decline Bench 5x5
225,315,315,315,275
Pushups
3 sets to failure
Delts giant set
dumbbell laterals 35’s 4x8
superset w
dumbbell front raise 30’s 4x8
superset w
reat delt focus face pulls
42.5x 4sets of 8
Had a bad head cold all weekend so on the mend from that but I gave it everything I had:
Rotator cuff warm-up
Incline Dumbbell Press 4x12
100’s,110’s,120’s,115’s
Incline dumbbell chest fly 4x15
35’s x 4 sets
Decline Bench 5x5
225,315,315,315,275
Pushups
3 sets to failure
Delts giant set
dumbbell laterals 35’s 4x8
superset w
dumbbell front raise 30’s 4x8
superset w
reat delt focus face pulls
42.5x 4sets of 8
Czworeczki
Well-known member
Probably i miss that 
what are taking now? Thank you.
what are taking now? Thank you.
Nlightened
Well-known member
Test 250, deca, eq400 and a small amount of tren I’ll post up a pic of my stack soon.
Nlightened
Well-known member
Back Day
Chins WIDE grip 5 sets to failure
Dumbbell rows 5x12
90, 100,110’s,120’s, 130’s but failed at 10 reps
Barbell Rows
135 for 20
185 for 15
205 for 15
22 for 14
275 for 8
5 sets of close grip cable rows (light weight with 3 sec contraction) xmas tree focus
All sets done at 120lbs for 15 reps
Calves
5 minutes of Death
Chins WIDE grip 5 sets to failure
Dumbbell rows 5x12
90, 100,110’s,120’s, 130’s but failed at 10 reps
Barbell Rows
135 for 20
185 for 15
205 for 15
22 for 14
275 for 8
5 sets of close grip cable rows (light weight with 3 sec contraction) xmas tree focus
All sets done at 120lbs for 15 reps
Calves
5 minutes of Death
Nlightened
Well-known member
My weekly stack… Its good to have quality products!
Nlightened
Well-known member
Arms Day!
Warmup
ezbar curl 40,50,60lbs 3 sets of 15
superset w
V-bar push downs 56.5lbs 3 sets of 15
Dumbbell Preacher curl (35,40,40,40)
superset with
rope press downs 80 lbs x 4 sets
Standing Alternating Dumbbell curls (used 30’s for all 4 sets of 10)
super set w
Close grip Bench 225 lbs for all 4 sets of 10
Hammer Curls 40’s 4x10
superset w
Overhead Tricep Extentions 30’s 4x10
Dumbbell spider curls (used 20lb dumbbells for all 4 sets)
super set w
triecp cable extentions 70lbs
4x10
Warmup
ezbar curl 40,50,60lbs 3 sets of 15
superset w
V-bar push downs 56.5lbs 3 sets of 15
Dumbbell Preacher curl (35,40,40,40)
superset with
rope press downs 80 lbs x 4 sets
Standing Alternating Dumbbell curls (used 30’s for all 4 sets of 10)
super set w
Close grip Bench 225 lbs for all 4 sets of 10
Hammer Curls 40’s 4x10
superset w
Overhead Tricep Extentions 30’s 4x10
Dumbbell spider curls (used 20lb dumbbells for all 4 sets)
super set w
triecp cable extentions 70lbs
4x10
Nlightened
Well-known member
Leg Day of Death!
Warm up Giant set 5 sets of this supersetted all of these for one set
Lying leg curls 4x12
Leg Extensions 4x12
Seated Leg Curls 4x12
Abducter machine 4x12
adducter machine 4x12
Plate Loaded Power Squat
5 sets
3 plates per side fo 12
4 plates per side for 10
5 plates per side for 8
6 plates per side for 8
7 plates per side for 9
Leg Presses high and close stance
5 sets x 15,12,10,8,8
2 plates per side, 3, 4,5,6 plates per side
2 sets of leg extentions 12 reps each with 2 sec hold
120lbs for both sets
Stiff Leg deads 5x 12,10,8,8,6 last 2 sets were superset w/ walking lunges (10 steps each)
90,100,110,120,120
Single Leg Leg Press 4x12,10,10,10
130lbs for all 4 sets
Finisher giant set 3 rounds each exersise superset w/ the next
Leg extention 12,10,10
Seated Leg Curls 12,10,10
Glute cable kickback 12,10,10
Warm up Giant set 5 sets of this supersetted all of these for one set
Lying leg curls 4x12
Leg Extensions 4x12
Seated Leg Curls 4x12
Abducter machine 4x12
adducter machine 4x12
Plate Loaded Power Squat
5 sets
3 plates per side fo 12
4 plates per side for 10
5 plates per side for 8
6 plates per side for 8
7 plates per side for 9
Leg Presses high and close stance
5 sets x 15,12,10,8,8
2 plates per side, 3, 4,5,6 plates per side
2 sets of leg extentions 12 reps each with 2 sec hold
120lbs for both sets
Stiff Leg deads 5x 12,10,8,8,6 last 2 sets were superset w/ walking lunges (10 steps each)
90,100,110,120,120
Single Leg Leg Press 4x12,10,10,10
130lbs for all 4 sets
Finisher giant set 3 rounds each exersise superset w/ the next
Leg extention 12,10,10
Seated Leg Curls 12,10,10
Glute cable kickback 12,10,10
Nlightened
Well-known member
Chest Day
Incline Barbell Press 5 x10,8,8,6,6
225,250,275,315,365 (only got 3)
Flat Dumbell Flyes 4x 6,4,4,3
50’s,60’s,70’s,80’s
Dumbbell Pullovers 3x12 with 75lbs
superset with
Parallel Bar Dips 3x failure i was failing somewhere around 13-15 reps
Machine Press 3x15,12,10
220,250,250
Pec Deck 3 x12
140lbs x 3 sets
Incline Barbell Press 5 x10,8,8,6,6
225,250,275,315,365 (only got 3)
Flat Dumbell Flyes 4x 6,4,4,3
50’s,60’s,70’s,80’s
Dumbbell Pullovers 3x12 with 75lbs
superset with
Parallel Bar Dips 3x failure i was failing somewhere around 13-15 reps
Machine Press 3x15,12,10
220,250,250
Pec Deck 3 x12
140lbs x 3 sets
Nlightened
Well-known member
Deep Tissue Work Scheduled for this weekend. Much needed!
Nlightened
Well-known member
My next training session I’ll be training my back at a different gym that I normally train in so I’m excited to see the kind of equipment they have for me to play with.
Nlightened
Well-known member
Back Day!
Chest supported Barbell Row
Focus on driving elbows back as far as possible
175 for 3 sets of 12
Scapulae Stretch High Rows (Used a hammer strength plate loaded High Row for this with a pronated Grip) (My gym doesn’t have this style of handle so I was excited to use this)
4x8
1 and 1/4 plate on each side, 2plates, 3 plates, 2 and 1/4 plate
Low Cable Row Full Range Motion 3x10
220,260,280
Rack Deads
4 warm up sets adding 1 plate each time for 5 reps
1 working set at 495 to failure. Failed at 4 reps
Single Arm Pull downs 3x10
70,85,85
Hyper extentions
3x failure
Calves
Standing and seated calve raises superset for 4x8
seated had 3 plates
standing was done at 315lbs
Chest supported Barbell Row
Focus on driving elbows back as far as possible
175 for 3 sets of 12
Scapulae Stretch High Rows (Used a hammer strength plate loaded High Row for this with a pronated Grip) (My gym doesn’t have this style of handle so I was excited to use this)
4x8
1 and 1/4 plate on each side, 2plates, 3 plates, 2 and 1/4 plate
Low Cable Row Full Range Motion 3x10
220,260,280
Rack Deads
4 warm up sets adding 1 plate each time for 5 reps
1 working set at 495 to failure. Failed at 4 reps
Single Arm Pull downs 3x10
70,85,85
Hyper extentions
3x failure
Calves
Standing and seated calve raises superset for 4x8
seated had 3 plates
standing was done at 315lbs
Nlightened
Well-known member
Arm Day
“warm up”
Barbell Curl 3x15 (50,60,50lbs)
superset w
straight bar press downs (60,60,60)
Dumbbell Preacher Curls 4x10 (35’s x 4 sets)
superset w
Rope Pushdowns 4x10 (80 lbs x 4 sets)
Standing Alternating Dumbbell Curls 4x10 (used 35’s)
superset w
Close Grip Bench 4x10 (225,225,245,245)
Hammer Curls 4x10 (35,45,50,50)
superset w
Overhead single arm tricep extensions 4 x10 (40’s for all 4 sets)
Dumbbell spider curls 4x10 (used 20’s for all 4 sets)
superset w
Floor Skull crushers 4x10 (used 90lb preloaded camber bar)
“warm up”
Barbell Curl 3x15 (50,60,50lbs)
superset w
straight bar press downs (60,60,60)
Dumbbell Preacher Curls 4x10 (35’s x 4 sets)
superset w
Rope Pushdowns 4x10 (80 lbs x 4 sets)
Standing Alternating Dumbbell Curls 4x10 (used 35’s)
superset w
Close Grip Bench 4x10 (225,225,245,245)
Hammer Curls 4x10 (35,45,50,50)
superset w
Overhead single arm tricep extensions 4 x10 (40’s for all 4 sets)
Dumbbell spider curls 4x10 (used 20’s for all 4 sets)
superset w
Floor Skull crushers 4x10 (used 90lb preloaded camber bar)
