Serious Goals+Serious Effort = Serious Results

[Nlightened]

What’s Up?! I’m super excited to get connected with you guys and put it out there what I’m doing and how progress is happening. This here is going to be a continuation of my current grow cycle log. So lets me give you some quick background on what ive been doing and how things are going. I’m running exlusively Dutch Pharm gear and my stack includes Test E 250, Decca, EQ400, Tren E, Test base (on weak days), and Adex.

When I started this cycle my stats were as follows:
Age:33
Weight: 235
Height 5’-10 1/2"
BF: between 10 and 12%
Goal: Major Physical changes to upper body while keeping decent lines (not get above 15-18%BF)

So as of last Thursday I am up to 250LBS and i’m still in the 13-15 BF range. (visible abs outline in the AM. I’m starting this current log 7 1/2 weeks (not quite 1/2 way) into my cycle. Follow along guys cuz this is going really great and you might catch something new to try in your own training. But do take heed that the basics are staples for me. Simple technique and Hard Serious Effort is huge in getting the kind of results I’m looking for.

[Nlightened]

Big Back Day- And It was epic

Smith mahchine rows dead stop
4x8 then 3 drop sets
worked up to 315 and did my 4 sets there (Massive lat pump already)

superset with one arm cable rows 4x8
35.5x4 sets

Narrow Grip lat Pulldowns 4x10
200,220,240,260------ I've noticed my pulldown #'s are skyrocketing

Barbell Shrug Deadlift- Pulled from floor - did one deadlift and then 3 shrugs (6 deads and 18 shrugs= 1 set)
4 sets at 225

Then set a 5min timer. went up to 275lbs and did 1 dead followed by 1 shrug and sit down. waited 10 seconds and did it again...repeated until timer went off (I wanted to puke)

Hyperextentions- 1 set to failure

standing calve raise
3 drop sets starting at 315

seated calve raise 4x10
225x4 sets

[Nlightened]

Chest and Delts:

Rotator Cuff warm-up

Dumbbell incline press 3x8
warmed up with 50's and then 70's then hit the working sets at 80's,100's,120's (amazingly these went up really easy and so i busted out 12 reps on the last set)

Incline Barbell Press 5x5
225,275,315,315,315

Machine Chest Press 4x8
240,280,320,320

Stretch pushups 3x20

Dumbbell Lateral Raise 3x12
35's, 40's, 45's

cage press
135,145,165,165

Dumbbell rear delt raises 3x 15
25's,30's,25's

Dumbbell lateral raises (light) w/ 3 sec squeezes
4x8
15's x 4 sets

[Nlightened]

I'm gunna throw back to yesterday and show you my back workout:

Big Back Day- And It was epic

Smith machine rows dead stop
4x8 then 3 drop sets
worked up to 315 and did my 4 sets there (Massive lat pump already)

superset with one arm cable rows 4x8
35.5x4 sets

Narrow Grip lat Pulldowns 4x10
200,220,240,260------ I've noticed my pulldown #'s are skyrocketing

Barbell Shrug Deadlift- Pulled from floor - did one deadlift and then 3 shrugs (6 deads and 18 shrugs= 1 set)
4 sets at 225

Then set a 5min timer. went up to 275lbs and did 1 dead followed by 1 shrug and sit down. waited 10 seconds and did it again...repeated until timer went off (I wanted to puke)

Hyperextentions- 1 set to failure

standing calve raise
3 drop sets starting at 315

seated calve raise 4x10
225x4 sets

[Nlightened]

Serious Goal+Serious Effort=Serious Results

I'm gunna throw back to yesterday and show you my back workout:

Big Back Day- And It was epic

Smith machine rows dead stop
4x8 then 3 drop sets
worked up to 315 and did my 4 sets there (Massive lat pump already)

superset with one arm cable rows 4x8
35.5x4 sets

Narrow Grip lat Pulldowns 4x10
200,220,240,260------ I've noticed my pulldown #'s are skyrocketing

Barbell Shrug Deadlift- Pulled from floor - did one deadlift and then 3 shrugs (6 deads and 18 shrugs= 1 set)
4 sets at 225

Then set a 5min timer. went up to 275lbs and did 1 dead followed by 1 shrug and sit down. waited 10 seconds and did it again...repeated until timer went off (I wanted to puke)

Hyperextentions- 1 set to failure

standing calve raise
3 drop sets starting at 315

seated calve raise 4x10
225x4 sets

[Nlightened]

Sorry Guys- For whatever reason my last 2 posts duplicated themselves

[A1food4u]

It was such a good blast you did it twice???? lol

[Nlightened]

HAHAHA! technology and me don't seem to be mixing today

[Nlightened]

Up Another LB from last week.... 151 lbs

[Nlightened]

Arm Day- Threw in some test base and went to town

Tricep rope pushdowns 4x12
50,65,80,
then 4 set did 80 for 7, 50 for 4, and 35 for 4

Body Master Overhead Tricep Extention 4x10
170,190,210.230

Single Arm Tricep Cable Extension 4x10
20,25,30,30

Biceps
Dumbbell curls extemely slow eccentric (about 5 seconds) 4x8
30's,35's,40's,45's

Barbell half rep bicep curls 5 sec negative (I was really struggling with these)
80, 90,70,70

Single Arm Preacher Curls w/ slow negatives 3x8
40,50,60

[Nlightened]

Current Situation

[Nlightened]

Leg Day! Love leg day and today had me pumped and walkin all kinds of funny by the end.

Stiff Leg Dead lifts 5x6
135,185,225,275,315

Leg Press 4x8
12 Plates
14 Plates
16 Plates
18 Plates

Squats: 3x20
135,225,225

Ham Killers 4xfail

Seated Leg curls 3x15
120 x all 3 sets

[Nlightened]

How do you spend your REST DAY? I spent mine getting a deep tissue massage and cooking up my food for the next few days.

[Nlightened]

My Back is TORN UP!

Back Day:

Meadows Rows worked up to 110 lbs and then did 6 working sets of 8 there

One Arm barbell rows 5x6
3 25lb plates on bar

Face-pulls 4x12 trap focus
65.5x4 sets

Barbell row 4x8 lighter with the focus on driving elbows back and getting blood in lats
175 x 4 sets

Hammer Strength plate loaded ISO High Rows
(Worked up by 25's on each side until had 4 full plates and a 25 on each side (Max Intensity on last 4 sets)

Super-set W/

Dumbbell pullovers with a 65lb dumbbell. I wanna say it was around 8-9 sets but I lost count

Hyper extensions 3 sets to failure

Calves:
Standing Calve raises 8x8
315 x 8 sets

[Dawgpound_Hank]

Hey dude cool log. Good details. I got a few Q' for ya, and some input too. Btw, looking solid and thick in the pics.

Why half barbell curls? First half or second half? Reason I ask is I see most guys doing bb curls in the gym with a shit ton more weight than they can handle for clean reps, and only curl it for the first half of the rep. Not implying you do that, but curious as to why?

I see you use free weights on some bicep exercises, but none with triceps. Certainly cables & machines are great if you have elbow issues, but IMO I think you might see some more growth if you throw at least 1 free weight basic movement in there, like cg bench or skull-crushers.

On leg press, is that 18 plates total, or per side? If the latter, props - that' some serious weight if using good ROM.

I think I read you started with bb rows, then supersetted those with one arm cable rows. What's your logic behind this? Not saying it's right or wrong, but not too often you see one supersetting an oxygen depleting exercise like bb rows, deads, T-bar rows with anything at all. Not only the breathing factor, but supersetting obviously take a hit on the poundage you could be using on the basic - in this case, bb rows. So what's your take?

You mentioned the gear you're using, but I didn't see dosages (I'm old - maybe a blind thing haha ). What's your dosages?

Obviously you know how to get er' done based on your physique. I think the couple bits I threw at ya may help. Keep on pumpin' man - lookin' good!