Czworeczki
Well-known member
150 wow great 
congrats
congrats
Serious Goals+Serious Effort=Serious Results
- Thread starter Nlightened
- Start date
Nlightened
Well-known member
Back Day
Had a late session last night so I’m posting it this morning. Going to hit legs in a little while.
Smith Machine rows dead stop. 4x8 and then 3 drop sets with perfect form
225,275,315,315
Superset w
Single Arm cable rows 4 x 8 at 55 lbs
Narrow Grip Lat Pull downs (used mag grip bar) 4x8-10
220,240,260,260
Barbell shrug Deadlifts- Pulled up from floor 1 dead and and 3 shrugs = 1 rep
did 4 sets of 6 so each set was 6 deads and 18 shrugs
did all sets at 225
Plate Loaded Hammer Strength High Rows
2 plates per side 3x8
Hyper Extensions 1 set to complete failure
Calves
Standing calve raises worked up to 315 and then did as set of 8 and then 3 drops for sets of 8
Seated Calve raises 4x10 full ROM with slow reps 2 plates.
Had a late session last night so I’m posting it this morning. Going to hit legs in a little while.
Smith Machine rows dead stop. 4x8 and then 3 drop sets with perfect form
225,275,315,315
Superset w
Single Arm cable rows 4 x 8 at 55 lbs
Narrow Grip Lat Pull downs (used mag grip bar) 4x8-10
220,240,260,260
Barbell shrug Deadlifts- Pulled up from floor 1 dead and and 3 shrugs = 1 rep
did 4 sets of 6 so each set was 6 deads and 18 shrugs
did all sets at 225
Plate Loaded Hammer Strength High Rows
2 plates per side 3x8
Hyper Extensions 1 set to complete failure
Calves
Standing calve raises worked up to 315 and then did as set of 8 and then 3 drops for sets of 8
Seated Calve raises 4x10 full ROM with slow reps 2 plates.
Nlightened
Well-known member
Leg Day!
Lying Leg Curls 4x12 and 20 partials
100,120,140,150
Front Squats 4x8
225,275,315,365
leg Press sets of 8 until barely got 8
top set was 8 plates each side
Dumbbell lunges lead foot elevated 4x10
used 40 lb dumbbells for all 4 sets
Leg Extensions 3x2
120 lbs for all 3 sets
Stiff Leg Deads 3x15
95,145,145
Lying Leg Curls 4x12 and 20 partials
100,120,140,150
Front Squats 4x8
225,275,315,365
leg Press sets of 8 until barely got 8
top set was 8 plates each side
Dumbbell lunges lead foot elevated 4x10
used 40 lb dumbbells for all 4 sets
Leg Extensions 3x2
120 lbs for all 3 sets
Stiff Leg Deads 3x15
95,145,145
Nlightened
Well-known member
Arm Day
Alterneating Dumbbell Curls
2 warmup sets and then 3x8
45’s,50’s,50’s
Superset w
Straight bar pushdowns 3x8
72.5,80,80
Machine Preacher single arm curls 4x12
50,70,60,60
Superset w
Dips Machine 4x12
180,230,240,250
Reverse Grip Barbell Curls 4x10
70lbs x 4 sets
superset w
Rope Pushdowns 4x10
65lbs x 4 sets
waited 2 min then…
Plate Curl- 1 set to complete failure… I think i was around 25 reps when I failed.
Alterneating Dumbbell Curls
2 warmup sets and then 3x8
45’s,50’s,50’s
Superset w
Straight bar pushdowns 3x8
72.5,80,80
Machine Preacher single arm curls 4x12
50,70,60,60
Superset w
Dips Machine 4x12
180,230,240,250
Reverse Grip Barbell Curls 4x10
70lbs x 4 sets
superset w
Rope Pushdowns 4x10
65lbs x 4 sets
waited 2 min then…
Plate Curl- 1 set to complete failure… I think i was around 25 reps when I failed.
Nlightened
Well-known member
Chest and Delts
Rotator cuff warmup
Incline Barbell press
135x8
185x8
225x8
315x6
365x3
405x1
315x6
315x5
Dumbbell Pull over 4x12 w/ 75lb dumbbell
superset w
Dips 4 x failure
Machine Press 3x10
270,320,320
Cable Cross over w perfect form 3x20
30lbs x 3 sets
Delts
Reverse Pec Dec
4 x 10 w/ 2sec contrations
all 4 sets done at 120 lbs
6 Ways 4x10
15’s,20’s,20’s,20’s
Rotator cuff warmup
Incline Barbell press
135x8
185x8
225x8
315x6
365x3
405x1
315x6
315x5
Dumbbell Pull over 4x12 w/ 75lb dumbbell
superset w
Dips 4 x failure
Machine Press 3x10
270,320,320
Cable Cross over w perfect form 3x20
30lbs x 3 sets
Delts
Reverse Pec Dec
4 x 10 w/ 2sec contrations
all 4 sets done at 120 lbs
6 Ways 4x10
15’s,20’s,20’s,20’s
Nlightened
Well-known member
I usually use the dorian yates “blood and guts” warmup method. But if I can get a couple good rounds of internal and external rotations using a band or a 5-10lb plate i feel pretty good. usually 4-5 sets and I’m ready to go.
Nlightened
Well-known member
Back Day
Lat Pull Down Wide Grip
1st set of 20 warm up at 120
180,200,240 x 12 reps each
Bent Over dumbbell rows
3x12
90,100,110
Single one arm seated cable row 3x12
70,100,100
Chest supported Row
3x12
2 plates per side
3 plates
4 plates per side
Cable Rope Pullovers 3x12
72.5,72.5,80
Standing Calve Raises 7x8-12
3 plates per side on smith machine for all 7 sets
Lat Pull Down Wide Grip
1st set of 20 warm up at 120
180,200,240 x 12 reps each
Bent Over dumbbell rows
3x12
90,100,110
Single one arm seated cable row 3x12
70,100,100
Chest supported Row
3x12
2 plates per side
3 plates
4 plates per side
Cable Rope Pullovers 3x12
72.5,72.5,80
Standing Calve Raises 7x8-12
3 plates per side on smith machine for all 7 sets
Nlightened
Well-known member
Arm Day!
Threw in a little Test Base 30 min prior and had a major pump going from the first warmup set.
Barbell Curl 3 warmup sets of 15 and 3 working sets of 8
50,60,60---- 80,90,100
superset w
Straight Bar Push Downs 3 warmup sets of 15 and 3 working sets of 8
50,60,60---- 10,120,120 (all on a lat pulldown pulley)
Alternating Dummbell Curls 4x10
35,35,35,35
superset w/
Close grip smith bench 4x12
4 sets all at 225
Dummbell Hammer Curls 3x10
35,45,45
superset w
Machine dips 4x12
4 sets at 210
One arm dumbbell preacher curls 3x20
20lb dumbbell for all 3 sets
superset w/
Easy Bar Floor skull crushers 3x15
all 3 sets at 80 lbs
Threw in a little Test Base 30 min prior and had a major pump going from the first warmup set.
Barbell Curl 3 warmup sets of 15 and 3 working sets of 8
50,60,60---- 80,90,100
superset w
Straight Bar Push Downs 3 warmup sets of 15 and 3 working sets of 8
50,60,60---- 10,120,120 (all on a lat pulldown pulley)
Alternating Dummbell Curls 4x10
35,35,35,35
superset w/
Close grip smith bench 4x12
4 sets all at 225
Dummbell Hammer Curls 3x10
35,45,45
superset w
Machine dips 4x12
4 sets at 210
One arm dumbbell preacher curls 3x20
20lb dumbbell for all 3 sets
superset w/
Easy Bar Floor skull crushers 3x15
all 3 sets at 80 lbs
Nlightened
Well-known member
Legs
Lying Leg Curls 5x12
90,100,120,140 (also did 8 Partials on last 2 sets)
Smith Machine Squats 5 sets of 8
135,225,315,405,495
Leg Extensions
Started with 1 plate on one side. Did 5 reps and added 1 plate to opposite side. Did 5 reps and added one plate to opposite side. Kept doing this until I couldn’t get 5 reps any more. No rest while adding plates (had a gym patron add the plates for me) failed to get 5 at 7 plates per side… racked for 20 seconds and then did the same thing in reverse and worked my way down to 1 plate on one side where I rep’d that out.
Bulgarian Split Squats with dumbell 3 x 10 and then 1 drop set of death
25,35,45, then drop set
Leg Extensions 4x15 then 5 partials each set
all sets done at 120lbs
Stiff Leg Deads 4x20 3/4 ROM
110 x 4 sets.
Lying Leg Curls 5x12
90,100,120,140 (also did 8 Partials on last 2 sets)
Smith Machine Squats 5 sets of 8
135,225,315,405,495
Leg Extensions
Started with 1 plate on one side. Did 5 reps and added 1 plate to opposite side. Did 5 reps and added one plate to opposite side. Kept doing this until I couldn’t get 5 reps any more. No rest while adding plates (had a gym patron add the plates for me) failed to get 5 at 7 plates per side… racked for 20 seconds and then did the same thing in reverse and worked my way down to 1 plate on one side where I rep’d that out.
Bulgarian Split Squats with dumbell 3 x 10 and then 1 drop set of death
25,35,45, then drop set
Leg Extensions 4x15 then 5 partials each set
all sets done at 120lbs
Stiff Leg Deads 4x20 3/4 ROM
110 x 4 sets.
Nlightened
Well-known member
Arms
Tricep pushdowns single handle 4x10
20,25,30,35
Reverse grip pushdown single handle 4x10 Full ROM
15,20,25,30
Skull Crushers 4 x 10
All sets done at 100 lbs
Machine Dips
4x10
all sets done at 230lbs
Barbell Curls 4x10 3 sec negatives
50,60,70,70
Pin Wheel Curls 3x15
30lbs all 3 sets
Single Arm Preacher curls 3x10
50,50,50
Tricep pushdowns single handle 4x10
20,25,30,35
Reverse grip pushdown single handle 4x10 Full ROM
15,20,25,30
Skull Crushers 4 x 10
All sets done at 100 lbs
Machine Dips
4x10
all sets done at 230lbs
Barbell Curls 4x10 3 sec negatives
50,60,70,70
Pin Wheel Curls 3x15
30lbs all 3 sets
Single Arm Preacher curls 3x10
50,50,50
Nlightened
Well-known member
Chest and Delts
Hammer Strength Iso Chest Press
worked up to a hard 8 and then 3x8 at that weight
worked up to 275
Incline Barbell Press 4x12
185,225,275, 225
Incline Dumbbell Press 4x10 and then immediate triple drop set
70,80,90,100 (then 3 drops)
Pronated incline dumbbell Flies 3x15
35x 3 sets
Delts
Rear delt machine 4x20
100,120,120,120
Standing Side Laterals 4x10 (20 sec rest max between sets)
35 x 4 sets.
Hammer Strength Iso Chest Press
worked up to a hard 8 and then 3x8 at that weight
worked up to 275
Incline Barbell Press 4x12
185,225,275, 225
Incline Dumbbell Press 4x10 and then immediate triple drop set
70,80,90,100 (then 3 drops)
Pronated incline dumbbell Flies 3x15
35x 3 sets
Delts
Rear delt machine 4x20
100,120,120,120
Standing Side Laterals 4x10 (20 sec rest max between sets)
35 x 4 sets.
Raphael3636
Well-known member
How do you like doing chest and delts on the same day? Do you notice a difference? I was always curious about if but never gave it go 
Nlightened
Well-known member
I like doing them this way. I found that they are slightly pre-exhausted from the chest portion of the training. I’ve also noticed that I don’t have as much pain in my shoulders throughout the week. I’ve got pretty good shape but I actually feel healthy.
Nlightened
Well-known member
Back Day
Supinated pulldowns 3x10
160,200,220
Close Grip pull downs 3x10
180,220,240
Smith Machine Rows 3x8
225,275,315
reverse grip barbell rows 3x8
135,185,225
Dumbbell shrugs 3x10 2 sec pauses at contraction
80 lb x 3 sets
Hyperextensions 3x fail
Supinated pulldowns 3x10
160,200,220
Close Grip pull downs 3x10
180,220,240
Smith Machine Rows 3x8
225,275,315
reverse grip barbell rows 3x8
135,185,225
Dumbbell shrugs 3x10 2 sec pauses at contraction
80 lb x 3 sets
Hyperextensions 3x fail
Nlightened
Well-known member
Legs-
Went in and hit Legs tonight
Lying Leg Curls 4x15 double drop set at the end
80,100,120,120
Leg Press sets of 10 until almost failed at 10
Started with 3 plates per side —90 sec max rest
Top set was 10 plates per side
Bulgarian Split Squats 4x15
Elevated back leg and used 45lb dumbbell for all 4 sets
Leg Extension 4x8
180,200,220,260
Single Leg Extension 2 sets of 15
70lbs x 2 sets
Dumbbell Stiff Leg Deads 4x20 3/4 ROM
used 50lb dumbbells for all 4 sets.
Went in and hit Legs tonight
Lying Leg Curls 4x15 double drop set at the end
80,100,120,120
Leg Press sets of 10 until almost failed at 10
Started with 3 plates per side —90 sec max rest
Top set was 10 plates per side
Bulgarian Split Squats 4x15
Elevated back leg and used 45lb dumbbell for all 4 sets
Leg Extension 4x8
180,200,220,260
Single Leg Extension 2 sets of 15
70lbs x 2 sets
Dumbbell Stiff Leg Deads 4x20 3/4 ROM
used 50lb dumbbells for all 4 sets.
Nlightened
Well-known member
Arm Day
Warmed up with a ton of barbell curls superset w v-bar pushdowns
I started with 60lb and then went to 70lb on the barbell curl and stayed there for the warmup
the V-bar push downs I did at 75lbs for all the warmup sets. I didnt record how many but I think i must have done about 8-9 warmup sets of 8-10 each set
Machine one arm preacher curls 4x10
50,60,70,70
superset w
Rope Pushdowns 4x10
80 x 4 sets
Standing Alternating dumbbell curls 4x10
40,40,40,30
superset w
Close Grip bench 4x10
225,275, 315 but only got 7 reps, 275
Hammer Curls 4x10
40,45,45,45
superset w
overhead dumbbel tricep extension 4x10
used an 85lb dumbbell all 4 sets
Dumbbell Spider Curls 4x10
used 20lb dumbbells all 4 sets
superset w
Tricep Cable Extensions (Old Nautilus Machine) 4x10
200,220,220,220
Warmed up with a ton of barbell curls superset w v-bar pushdowns
I started with 60lb and then went to 70lb on the barbell curl and stayed there for the warmup
the V-bar push downs I did at 75lbs for all the warmup sets. I didnt record how many but I think i must have done about 8-9 warmup sets of 8-10 each set
Machine one arm preacher curls 4x10
50,60,70,70
superset w
Rope Pushdowns 4x10
80 x 4 sets
Standing Alternating dumbbell curls 4x10
40,40,40,30
superset w
Close Grip bench 4x10
225,275, 315 but only got 7 reps, 275
Hammer Curls 4x10
40,45,45,45
superset w
overhead dumbbel tricep extension 4x10
used an 85lb dumbbell all 4 sets
Dumbbell Spider Curls 4x10
used 20lb dumbbells all 4 sets
superset w
Tricep Cable Extensions (Old Nautilus Machine) 4x10
200,220,220,220
Nlightened
Well-known member
Chest and Delts
Rotator Cuff Warm up
Incline Dumbbell Press Sets of 8 till I could barely hit 8
started working sets at 80lb dumbbells and went up by 10lbs each set
Top set I got the 150’s for 8 exactly. They went up way smoother than last time.
Incline Barbell Press sets of 8 till barely hit 8
Top set was 275
Chest Dips 4x12 3/4 lockout
Pec Deck 1.5 reps 4x20 90 sec Rest max
did these at 100lbs 1st set went good… 2nd set on burned like hell
Machine Rear Delts 4x20
all 4 sets at 110 lbs
Cage Press 5x5
used 175lbs all 5 sets
Hammer Strength Iso Shoulder Press (seated backwards facing the back rest)
4 x 10 with 2 plates per side
Rotator Cuff Warm up
Incline Dumbbell Press Sets of 8 till I could barely hit 8
started working sets at 80lb dumbbells and went up by 10lbs each set
Top set I got the 150’s for 8 exactly. They went up way smoother than last time.
Incline Barbell Press sets of 8 till barely hit 8
Top set was 275
Chest Dips 4x12 3/4 lockout
Pec Deck 1.5 reps 4x20 90 sec Rest max
did these at 100lbs 1st set went good… 2nd set on burned like hell
Machine Rear Delts 4x20
all 4 sets at 110 lbs
Cage Press 5x5
used 175lbs all 5 sets
Hammer Strength Iso Shoulder Press (seated backwards facing the back rest)
4 x 10 with 2 plates per side
