Serious Goals+Serious Effort=Serious Results

[Nlightened]

Arm Day

Tricep Dual Handle Pushdowns
1x10 at 65lbs
4x12 at 80lbs

Superset w
Reverse Barbell Curl
1x6 at 60lbs
4x12 and 5 partials at 70 lbs

Pin Press 4x10
225,315,315,275

superset w/
Standing Alternating dumbbell Curls
4x10 w 35lb dumbbells

Machine Dips 4x15
230lbs for all 4 sets

superset w/
Barbell Curls 4 x 15
all sets with 60lbs

Seated Overhead Rope extension
1x10 at 42.5 lbs
4x10 at 55lbs

Preacher Curls 4x8 and 7-sec iso holds
25,35,30,30

View attachment 8740

 

[McSwickles]

Have you always been a rep for dutch and I just totally overlooked it?

 

[Nlightened]

That tag has just been bestowed on me! super excited!

View attachment 8740

 

[Raphael3636]

Congratulations on the Rep position man, very well deserved!

 

[Ominous]

Awesome congratulations

 

[Nlightened]

Thanks Guys! Make sure to let me know if there’ s anything I can help you guys with.

View attachment 8740

 

[McSwickles]

That’s dope brother, congrats!!

 

[Nlightened]

Leg Day

Lying Leg Curls
2x20 at 80lbs
1x6 at 140
4x8 and 15 partials at 120

Leg Extensions
2x20 at 100
1x6 at 200
4x8 and 10 partials at 160lbs

Leg Press
1x6 at 4 plates per side
1x6 at 5 plates per side
1x8 at 6 plates per side
1x8 at 8 plates per side
1x8 at 10 plates per side

Reverse Lunge
1x5 w 45lb dumbbell
4x8 w/ 35lb dumbbell

Dumbbell Stiff legged deads 4x10
70lb dumbbells for 2 sets
80lb dumbbells for 2 sets

Seated Leg Curls 3x15
130,140,140

View attachment 8740

 

[Dutchpharma]

Good ol’ leg training. Bread and butter movements are the best!

 

[Nlightened]

Back Training

Meadows Rows (used a chest supported T-row and just stood in front of it and put the land mine on the floor)
2x20 with 2 45lb plates
4x8 with 3 45lb plates

Dumbbell Pullover
2x10 with a 80 lb dumbbell
3x12 with a 70lb dumbbell

Chins 3x fail

Dumbbell Shrugs 3x12
90,80,70’s

Face Pulls to chest 4x20
42.5,50,50,50

Calves
Standing Toe Raise 4x8

Heavy Standing Calve Raise 6x8
Used 315 all 6 sets

View attachment 8740

 

[McSwickles]

That’s a great way to do meadows rows!

 

[Dirtnasty]

I may give it a try today. I’m just happy to be able to do meadow rows now that I’m in more legit gym

 

[Nlightened]

I have to do them like this alot because for some reason the gym I go to put the only landmine inside a power rack that is always in use.

View attachment 8740

 

[Dirtnasty]

First time doing meadows rows and they will be used often this feels great.

 

[McSwickles]

We still just stick a barbell in the corner lol. We have a huge gym, great equipment, lots of iso/hammer, but no landmine.

 

[Dirtnasty]

Was planning on doing that today. But Then I saw the post and boom it all came together.

 

[Nlightened]

View attachment 8769

TD Fellas! Got the first bundle of stuff I’ll be using for my Prep coming up next month

View attachment 8740

 

[Nlightened]

Chest and Delts

Hammer Strength ISO chest Press
2x15 at 1 plate per side
4x8 at 1 and 1/4 plate each side
1x15 at 1 and 1/4 plate each side

Incline Dumbbell Press set of 8 until failure and then 1 set of 15
70’s, 80’s,90’s,105’s,125’s,150’s (Failed on 7th rep)
70’s x 15

Flat Barbell Bench 5x5
225,275,247,315,315

Delts

Dumbbell Side laterals
20’s x 25
25’s x 20
35’s x 15
40’s x 12
35’s x 9

Machine Rear Laterals Repeat rep scheme as side laterals
100,110,120,130,130

Cage Press (had to deviate and do a standing shoulder press in a smith with a 10 degree angle)
5x5
135,135,185,185,185

View attachment 8740

 

[Bigmurph6]

Looks beautiful I will be getting some @Dutchpharma myself soon that ultrabol blend caught my eye for a nice blast. I wasn’t supposed to use nandrolone this year lol
Enjoy that pac brother that’s alot of testosterone

 

[Nlightened]

I used that Ultrabol blend on my last prep to and it was phenomenal. You will love it