Serious Goals+Serious Effort=Serious Results

[Nlightened]

Dexa Scan Results. So in July I had a bodpod test done that showed I was at 198 LBM…

So since then I’ve now put on 18lbs of lean tissue. And I’m sitting at 9.8%BF as of this morning. This test is what I’ll be setting up my prep off of.

 

[Bigmurph6]

That’s lean and your going to cut more off its amazing to me to actually get as lean as you guys do

 

[Nlightened]

Yessir I was happy to get those results. I was thinking I was closer to 12-14%. We will be pushing to hit about 4%BF by show time. The good news is that this is the leanest I’ll be heading into a prep so I’ll be able to ease in on diet and still train harder and heavier for a longer time during the prep.

 

[Nlightened]

Back Day

Chins 3x fail

Supinated Pulldowns 4x10
100,120,160,200,240

Behind the Head Lat Pulldowns 2x10
140,140

Chest Supported Iso Row 3x15
2 plates both sides for all 3 sets

Rack Pulls
225x5
315x5
405x5
495x4

Straight Arm pushdows w/ rope
2x15
55 lbs both sets

Hyperextensions 2x fail

 

[Nlightened]

Arms

Preacher Curls 6x12
50,60,70,70,70,70

Reverse Curls 4x8
70lb all 4 sets

EZ bar cable curls 4x15
4 sets at 55.5

Tricep Pushdowns 4x12
75,80,85.85

Lying skull Crushers 3x15
90,90,90

Bodyweight dips 2x fail

3 sets of 15 hanging leg raises
3 sets of 15 cable crunches
3 sets of 20 oblique High cable crunch

 

[Nlightened]

Leg Day

Lying Leg Curls
2x20 at 60lbs
then 4x10
80,100,120,240

Barbell Squats
2x10
135,225
2x6
315,405
1x8 at 495
1x8 at 315

Reverse Lunges 3x10 each leg
135 x 3 sets

Leg Press with 4 and 1/4 plate on each side
1x6, 1x15,
20 sec rest
1x15
20 sec rest
1x10, 1x7

Barbell Stiff Leg Deads 3/4 ROM 3x10
135 all 3 sets

 

[Bigmurph6]

Your hitting big numbers brother
How do you feed yourself lol you must have a huge grocery bill lol I know mine has been killing me lol

 

[Nlightened]

My numbers have been phenomenal the last couple months. I’ve been hitting PR’s left and right. I’m hoping that I can keep those numbers high on a somewhat consistent basis so some major size gains happen. My diet still has be around the 5000 cal range with clean food (which automatically makes it more expensive) but yeah the grocery bill seems to go up a little higher every week.

 

[Nlightened]

Chest and Delts

Slight Decline Dumbbell Press
1x20 with 60’s
1x15 w/ 80’s
2x4 — 100’s, 110’s
3x8— 130’s all 3 sets

Incline Barbell Press
1x10 w 135
1x10 w 225
3x3 w 275, 315, 365
2x7 w 275, 225

Machine Press --worked my way up too 280 and did 3 sets of 8

Low Cable Chest Fly 2x20
used 25 lbs each side for both sets

Delts
Rear Delt Band Pulls 3x25

Land mine Shoulder press 3x8
used a 45lb plate

Dumbbel incline front raises 2x15
15’s, 20’s

 

[Nlightened]

Back Day

Incline Dumbbell Row
2x15 50lb dumbbells
4x10 used 70lb dumbbells

Chins 3x fail

Rack Pulls sets of 3 till top set then dropped and did a set of 6
135,225,315,405,495, then did 6 at 315

Supinated Pull Downs 4x10
140,160,180,200

Dumbbell Pull over 3x12
used 65 lb dumbbell

Calves
Standing Calve raises 7x12 with 30 sec rest max
225 x 7 sets

 

[Nlightened]

Arm Day

Biceps

Drag Curls
1x15 at 60lbs
1x6 at 90lbs
3x10 at 70lbs and then did 3 drop sets of 10

Dumbbel Concentration Preacher Curls 3x10
25,30,30

Standing Alternating Curls 3x8
35,35,35

Reverse Ez bar curls 3 x15
60 lbs all 3 sets

Rope Pushdowns
1x20 at 65lbs
3x10 at 90lbs then 3 drops of 10

Bodyweight Dips 3x to failure

Skull Crushers
1x20 at 70 lbs
3x12 at 100lbs then 3 drops of 8 at 80,60,50lbs

one handed high cable cross body pushdowns 3x12
20,15,15lbs

 

[Dutchpharma]

Always on point with your sessions!

 

[Nlightened]

Back Day

1 arm Barbell Rows (used 25lb plates)
1x15 with 2 plates
1x10 with 3 plates
1x6 with 4 plates
4x10 with 3 plates

Chins 4 x fail

Smith Machine Rack Pulls 5x5
315,405,495,405,315

Chest Supported Rows 4x8
4 sets with 3 45lb plates each side

Barbell shrugs 4x8
4 sets at 225

Seated calf raise 4x15

superset w/
standing calf raise 4x15

 

[Nlightened]

Chest and delts

Flat Dumbbell Press
1x20 w/ 75’s
1x15 w/ 90’s
1x6 w 115’s
1x4 w 125’s
4x8 w/ 105’s

Incline barbell Press
1x3 135
1x3 225
1x3 315
4x6 at 275

Machine Press
1x6 at 220
4x8 w 5 partials at the end at 260

Cable Flys 4x8 slow reps
used 30lbs each side

Detls

Bent over dumbbell lateral raise 3x20
3 sets w 25lb dumbbells

Dumbbell side laterals 3x20
40,40,30

Spider Crawls 3x3

 

[Bigmurph6]

Hey brother how long do you spend on your routine for the day im sure it varies but do you go in and knock this out in 30min or more like an hour?

 

[Nlightened]

Right now most of the time im in there about an 1 1/2 hrs. Once I’m done with the actual training I’m big on stretching out even if its only 5 min of stretching. I actually had to learn on some of the heavier movements to make myself slow down and take a good 1-2 min rest because I used to only take about 30-45 sec rests and so I wasn’t able to put full effort into each set.

 

[Bigmurph6]

I rush through my workout and I believe that I should slow it down. Im going to start taking more of a break especially between sets.
I almost go back to back I actually do I will do a set of incline bench and once I sit up I will grab a set of dumbbells or even just a plate and start working my shoulders or arms then put that down and go right back to the incline.
My workout is usually an hour+

This is why I love when members keep logs like this because everyone can take something from it

 

[Nlightened]

Oh man for sure … I know exactly what you’re saying. So usually I train alone, most of the time because its so hard to find a good training partner and because most of the time my goals are different then theirs… But 2 years ago I decided to start training with a friend of mine for a while because I knew he loved to talk. His talking in between sets forced me to rest, and I started seeing gains. I don’t train with him very often anymore, but it did give me a good perspective on what kind of time I needed to take. Now I can almost feel when my body is ready for the next set and will be able to give the full effort. But then there are times I purposely cut rests short.

 

[Bigmurph6]

That’s one of my problems is that I workout at home so I don’t even have people around me to workout with or even as a distraction which is a great thing lol
It does though leave me without a training partner ive always believed that working out with another person makes the workout better I always push harder in a competitive way and you can go till failure with a spotter and that really pushes me all the way.

 

[Dirtnasty]

I don’t have a workout partner either. I know it holds me back a little. Now I do work at slow pace more of strength training time between sets.