Serious Goals+Serious Effort = Serious Results

[Nlightened]

Arm Day

Standing Barbell Curls sets of 10
60,70,80,90,100,110

Seated Incline Dumbbell Curls sets of 10
35's, 40's, 40's,40's

Single Arm Machine Preacher Curls
50x 15
70x12
70x12
70x12

Reverse Grip Barbell Curls
60 x 15
70 x 15
80 x 10

Smith Machine Close Grip Bench press
135x 15
185x 15
225x 10
275 x 10
315 x 8
365 x 5

Machine Dips Used full stack and put a 35lb plate on using the machines pin (Somewhere around 250lbs)
4 sets of 15

Overhead Rope Extension 4x10 at 50lbs

Super set w/ Single Arm Cross body cable Push Downs
4x10 at 20 lbs

20 Min Cardio

[Nlightened]

Pull Day

Chins 4x fail

T-bar Rows
1 plate x 15
1 plate and 1/4 plate x 15
2 plates x 15
2 plates and 1/4 plate x 15
3 plates x 12
3 plates and 1/4 plate x 12
4 plates x 10
5 plates x 8

Giant Set 3 rounds
Lat pull downs w/ mag grip sets of 10
180,220,260

Superset w/
Banded Pull overs w/ 60lb dumbbell and a heavy band sets of 10

Superset w/

Rack Pulls 315lbs for sets of 10

Rope Crunches 4x25
superset w/ alternating dumbbell curls 20lb dumbbells for sets of 15-20

Oblique cable cruches 4x 20 each side
superset w/ hammer curls 40lb dumbbells for sets of 10

20 min cardio

[Nlightened]

Push Day

Blood and guts shoulder warm up

Machine Press sets of 12
started at 170 and worked up through the plates to 280
(Lots of Volume here)

Incline Barbell Press
135x15
185x 12
225x10
275x8
315x8
365x5
365x3
315x8
275x8

Flat Dumbbell Press
85's x 12
100's x 10
125's x 8
130's x 4

Dips 4x fail

Side Lateral Raises 4x 12
used 40lb dumbbells all 4 sets

Smith Upright rows (I know this is a pull but i felt like doing it and its my program so...)

20 min cardio

[Nlightened]

Weight Update Morning weight after 30 min fasted cardio was 245.3lbs

Legs Day

Laying Leg Curl 4x20
90,100,100,100

Stiff Leg Deads 4x8
135,185,185,185

Squats sets of 5
135,185,225,275,315,365,405,455,495

Single Leg Extensions 4x12
70,90,100,100
Then did a set to complete failure (Somewhere around 20-22 reps each leg)

Seated Calve Raise 6x12 slow reps out of stretch position w 2 45lb plates

20 min cardio

[Nlightened]

Arm Day

Standing Barbell Curls sets of 10
60, 70,80,90

Superset w/

V-bar pushdowns 4x15 65lbs

Laying Cable Curls 4x15 60lbs
superset w/
Bench Dips 4x15

Alternating Dumbbell Curls 4x15 (used a mix of 35's and 25's to make sure to get atleast 15 reps each set)
Superset w/ Single Arm Reverse grip pushdowns 4x15 20lbs

Hammer Curls 3x15
40's,45's, 50's
superset w/
Overhead Rope Extenstions 3x15 at 60lbs

Dip Machine 3x15 at 220lbs
superset w/
single arm preacher machine 3x15 each arm at 50lbs

20 min cardio

[Nlightened]

Pull Day

Chins 4x fail

T-Bar Rows
1 plate for 15
2 plates for 15
3 plates for 15
4 plates for 10
5 plates for 11

Smith Rack Deads
2 plates per side for 10
3 plates per side for 10
4 plates per side for 8
5 plates per side for 10
6 plates per side for 6

Low Row 4x10
140,180,200,200

Standing High Cable Bicep Curls 4x25 at 20 lbs each side

hanging leg raises 4 x 15

20 min cardio

[Nlightened]

Push Day Morning Weight 246.3

Machine Press sets of 10
170,200,240,260,280

Incline Barbell Press
135x15
185x10
225x10
275x8
315x7
365x 4
405x1 (Pretty sure my spotter took some off of this)
315x 5

Smith Floor Press
225x10
275x10
315x10
225x15

6Ways 4x12 w/ 20 lb dumbbells

Bent over lateral raises 4x10 w 35 lb dumbbells

Overhead single arm Dumbbell Extension 4x10
30, 25,35,35

[Nlightened]

Leg Day

Seated Leg Curls sets of 12
90,110,130,150,170,190

Leg Press sets of slow 10's
top set was 8 plates per side

Jefferson Squats 3x10
used 135 for all 3 sets

Single Leg Lying leg curls 70lbs
4x12

Superset w/
Single Leg Extensions 4x15
80lbs

Seated Calve Raise 6x12
2 plates x2 sets
3 plates x 2 sets
4 plates x 2 sets

20 min cardio

[Nlightened]

Arms

Standing Barbell Curls
50x15
60x15
70x10
80x10
90x10
100x8

Superset w/

Straight bar Wide Grip Push downs (used a lat pull down cable)
75 x 12
90 x 12
100x 10
100x 10
100x10
100x 10

Alternating Dumbbell Curls 4x 10
35,45,50,40

Superset w/

Floor Skull Crushers 4x10 at 80 lbs

single arm Preacher Curls 4x10
25,35,35,35

Superset w/

Overhead single Arm Extensions 4x12 w 25lbs

Heavy Hammer Curls 4x10
40,50,60,70

superset w/
Dip machine 4x15 at 220lbs

20 min cardio

[Nlightened]

Pull Day

Chins 4x fail

Hammer Strength High Row sets of 10
worked up to 3 plates per side and did 3 working sets there

Rack Pulls from mid Shin sets of 5
Worked my way up by quarter and full plates did 5 reps at 4 and 1/4 plates and then did a
1 rep pull of 5 plates per side

t-bar rows
2 plates for 15 reps
2 and 1/4 plates for 15
3 plates for 15
3 and 1/4 plates for 12
4 plates for 12
4 plates for 12

Lat Pull Downs 4x10
160,200,220,260

Cable camber bar curls 6x20 at 50lbs

leg raises 6x15
cable crunches 4x 20



Push Day
Incline Barbell Press
135x10
175x10
225x10
285x 8
315x6
365x3
405x1
225x20

Flat Dumbbell Tuck Press
70's x 10
90's x 10
100's x 10
110's x 10

Dip Machine 4x15 at 220lbs

Smith Military Press
135x10
185x10---3 sets here

Side Lateral Raise 4x12
35's, 40's, 45's, 45's

Double Single handle pushdowns
4x15 at 60lbs

[Nlightened]

Legs

Seated Leg Curls
sets of 10 ... started at 70lbs and worked down the stack to 200lbs (about 7 sets total)

Barbell Squats
135x10
185x10
225x8
275x8
315x6
365x4
405x4
455x4
495x7

Leg Press set of 10
started at 4 plates per side and worked up adding a plate each set
top set was 8 plates

Lying Leg Curls 4x10
90, 110, 130,130

Leg Extension 3x12
130,150,170

Dumbbell Stiff leg Deads 4x10
60's, 70's, 80's, 80's

20 min cardio

[Nlightened]

Pull Day

Chins 4x fail

Reverse Grip Barbell Row
135x15
175x15
225x10
225x10


Chest Supported iso upright row (Hammer strength)
Each side 2 plates for 15
each side 2 plates for 15
each side 3 plates for 10
each side 4 plates for 10
then did one arm at a time 2 set of 10 each arm with 3 plates

Low Cable Row 3x10
140,160,180

superset w/

straight arm pushdowns 3x15
50, 60,60

[Nlightened]

Arms

Alternating Dumbbell Curls
30's for 12
40's for 10
50's for 10
60's for 6
50's for 8
40's for 8

Lying cable curls 4x15
50, 65,65,70,65

superset w/

Reverse Grip Barbell Curls 4x12-15
50,60,70,60

Close Grip Bench
135x10
185x10
225x8
265x6
315x6
365x2
405 (used sling shot) x2 focus on Negatives
455 (used sling shot) x 1 focus on Negative

Pushdowns 4x15
65,70.2,80,80

Overhead Rope Extensions 4x15
50,65,65
then a drop set to failure on each weight 70.2, 50, 40,35

[Nlightened]

Catching my log up for this week as I havent had time to sit down and acutally make my posts..

Pull Day:
Chins 4x fail

Tbar Rows: sets of 12
started with 1 plate and worked up a plate each set to 6 plates

Wide Grip Pulldown 3x10
140,180,220
Close Grip Pull Downs 3x10
160,180,220

Superset the pull downs w/

Rack Pulls 6x6
225,275,315,365,405,455

Alternating Zottoman Preacher Curls 4x12
used a 30lb dumbbell for all 4 sets

Cable Curls w/ ez bar attachment 4x10 w/ 70 lbs all 4 sets


Push Day:
Incline Barbell Press
135x10
185x10
225x10
275x8
315x6
365x4
405x2
315x9

Flat Dumbell Press (elbows tucked to sides) sets of 10
80's, 90's,110's,105's

V-bar Pushdowns 6x15
40,55,60,75,80, on 6th set did a triple drop set 10 reps each drop starting at 85lbs

Smith Shoulder Press
135x10
185x10
225x10
225x10

Alternating Standing Cable Side Laterals 4x15 (No rest between sets)
25lbs for all 4 sets


Leg Day:

Lying Hamstring curls 4x12
90,90,110,130

Leg Press
4PPSx10
5PPSx10
3rd set went: 6PPSx10 7PPS x5 8PPSx5 9PPSx5 10PPSx5 Did not rack...just had a guy throwing plates on for me
4th set went: 10 PPSx5 9PPSx5 8PPSx5 7PPSx5 6PPSx5 5PPSx5 4PPSx5 Did not rack...had 2 guys pulling plates for me

Barbell Squats
135x10
185x10
225x8
275x8
315x6
405x5
495x5
585x3 (PR!)

Leg Extension 3x15
130,170,190

Stiff Leg Deads 4x10
110lbs for all 4 sets


Died on the floor for 10 min and then went home.....

[Nlightened]

Pull Day

Lying Hamstring curls 4x12
90,110,130,150

Chins 4x fail
superset w/

Stiff Leg Deads 4x10
110lbs for all 4 sets

Chest Supported T-bar rows
2 plates for 15
3 plates for 10
4 plates for 10
5 plates for 8
4 plates for 10
3 plates for 10

Smith Rack Pulls
225 for 8
315 for 8
405 for 6
485 for 4
405 for 6
315 for 6

Single Arm Dumbbell Rows
110 for 10
120 for 10

Lat Pull downs
180 for 10
220 for 10
240 for 10
260 for 8
260 for 8

Barbell curls
2 warm up sets of 15 with 60 lbs

then working sets were sets of 8 with 4-5 sec excentrics trying to flex while lowering the bar
80,90,110,100
The workin sets I superset w/ a machine single arm preacher curl
sets of 12
all at 50lbs