Serious Goals+Serious Effort=Serious Results

[Nlightened]

Its actually pretty awesome that you ask that at this time. I’m finishing the last week of my cycle. I havent’ gotten an official bf test done but I have good lines still and from experience I’d say i’m about 13-14%. My morning weight this morning I was 245 but in the afternoons I’ve been hitting as high as 253. My plan now is to do a very short recovery for 2 weeks while cruising on test only and taking some organ recovery supps. Then I’m going to take 1 week off of training and supps before having blood work done. My coach, Tren2k14 is then going to make the assessment for what protocol I’m going to run for prep for my national show coming up. I’ll continue posting my training up to the point I start that prep cycle and i’ll announce when I’m going to start. I’ll be starting a new log with Progress photos, cycle info, diet, and training info.

 

[Nlightened]

Had a late Back training session last night

One Arm Barbell Rows
used 25lb plates on a 45lb bar
worked up to 4 25lb plates and then did 4x8

Close Grip Pull Down 3x12
140,160,160

Dumbbell Pull overs using a 70 lb dumbbell
3xfailure. kept failing around 13 reps

Rack Pulls 5x5
225,315,405,495,495

Hyper Extensions
2x fail

Standing Calve raises 6x10
6 sets at 315

 

[McSwickles]

Your logs one of best I’ve seen bro! You fucking kill shit!

 

[Nlightened]

I really appreciate that! I’ve really got my blinders on for my goals. Just wait till my prep log starts bro… I hate using the phrase “getting ready for war”…but this prep is going to be insane.

 

[n3rd]

Dope, can’t wait to see it all come together…

 

[Nlightened]

Leg Day

Lying Leg Curls 4x10 then 5 slow reps at end of every set
80,100,120,120

Barbell Pause Squats (2 second squat at bottom) 5x5
worked up to 315 and then did my 5 working sets there

Leg Press 5x10 with drops of 10% each set
Top set was at 8 plates

Dumbbbell Stiff Leg Deads 3x8 3/4 ROM
used 85lb dumbbells for all 3 sets.

 

[Nlightened]

Chest and Delts

Machine Press All Contraction Work 4x8
180,220,240,260

Incline Dumbbell Press 4x8
90,100,120,120

Incline Barbell Press 3x6
225,275,315

Bench Press 3x5
225,225,275

Wide Pushups 2x fail

Dumbbell Side laterals
25’s for 15
35’s for 12
45’s for 10
55’s for 8

Rear delt swings 2x30
used 45lb dumbbells for both sets

spider crawls 3x4

 

[McSwickles]

Man you really put up some weight!

 

[Bigmurph6]

@McSwickles
I agree @Nlightened is kicking ass I enjoy following this log great workouts to use

 

[Nlightened]

Thanks…I’ve been feeling very strong through this cycle. I’m hoping that it all transfers to Lean Mass Gains that stick when it comes time to to cut for my show. I have really seen awesome results in strength jumps during this phase. I’ve set several PR’s too. Things have been going very well to say the least.

 

[Nlightened]

Arms Day!

This was a very basic funamental type workout for Biceps and took a different approach to my triceps using only one movement

Barbell Curls 3 warmup sets then 5x8
warmups with 25’s
then… 35’s,40’s,45’s, 50’s, 55’s

Hammer Curls 4x8
45’s,50’s,50’s,50’s

Reverse EZ bar curls 4x15
60,60,70,70

Rope Pushdowns 10 sets of 12
65,65,65,75.5,75.5,75.5,80,80,70.5,65 (at the end of this i couldn’t even adjust my headphones the pump was insane)

 

[Nlightened]

Back Day

One Arm Dumbbell Row 4x8
90,125,125,125

Smith Machine Barbell Row 4x8
225,315,315,315

Chins 3xfail
(was failing around 7-8 reps)

Rack Deads 3x fail
225 x 15 rep for 3 sets

Hyperextensions 3x fail holding a 45lb plate
15,12,7

 

[Nlightened]

Leg Day

Lying Leg Curls 4 sets of 8 followed by 8 partials on each set
90,100,110,120

Walking Dumbbell Lunges 4x10
Used a set of 65’s for all 4 sets

Leg Press sets of 8 till get to a difficult set of 8 rest 2 min and do 3 sets of 8 at that weight
top 3 sets at 10 plates

Leg Extensions 3x20
all 3 sets done at 120lbs

Dumbbell Stiff Leg Deads 3x20
Used a set of 55’s for all 3 sets.

 

[Nlightened]

Hoping to get an appointment made to go in and have a dexa scan this coming week.

 

[Bigmurph6]

Im interested in hearing about it ive never gotten a dexa scan before only read about them

 

[Dutchpharma]

This dude never lets off the gas. Love it!

 

[Bigmurph6]

I really like following this log and he is full speed ahead for sure

 

[Nlightened]

Big Leg Day ( Legs went to the beginning of the week and worked out good cuz I’ve had some stress I really needed to burn off in training)

Leg Curls
2x20 110lbs
2x6 140lbs
1x8 170lbs with 10 partials and a 30 sec iso hold

Barbell Squats 7x10
135,225,315,405, 495 (only got 6 reps) 405,315

Hack Squats 6x8 (was at a gym with a real hack sled and it had really high resistance)
1 plate per side, 2 plates per side for 5 sets

Bulgarian split squats 4x8
45lb dumbbells for all 4 sets

Stiff Leg Deads 4x8
135,155,155,155

Leg extensions 3x15
120 lbs all 3 sets

Seated leg Curls 3x15
140lbs all 3 sets

 

[Bigmurph6]

I bet that helped the stress
That’s one of my reasons for lifting is just stress and anxiety. Its the best medicine for stress only side effect is your muscles grow. I can deal with that lol

 

[Nlightened]

Chest and delts

Slight Decline Dumbbell Press 7x 6-20
45’s for 20
70’s for 20
90’s for 15
110’s for 10
125’s for 8
125’s for 8
135s for 8

Incline Barbell Press 4x 4-15
135x15
225x10
275x8
315x5

Machine Press 4x8
200,240,260,280

Cable Flys 3x10
all 3 sets at 30lbs each side

Delts
Dumbbell Press 4x10
45’s,60’s,80’s,90’s

Dumbbell side laterals 3x20
25’s,35’s,30’s

Machine rear delts 2x20
both sets done at 120