Serious Goals+Serious Effort = Serious Results

[Nlightened]

Chest and Delts

Hammer Strength Iso Chest Press
worked up to a hard 8 and then 3x8 at that weight
worked up to 275

Incline Barbell Press 4x12
185,225,275, 225

Incline Dumbbell Press 4x10 and then immediate triple drop set
70,80,90,100 (then 3 drops)

Pronated incline dumbbell Flies 3x15
35x 3 sets

Delts

Rear delt machine 4x20
100,120,120,120

Standing Side Laterals 4x10 (20 sec rest max between sets)
35 x 4 sets.

[Nlightened]

Back Day

Supinated pulldowns 3x10
160,200,220

Close Grip pull downs 3x10
180,220,240

Smith Machine Rows 3x8
225,275,315

reverse grip barbell rows 3x8
135,185,225

Dumbbell shrugs 3x10 2 sec pauses at contraction
80 lb x 3 sets

Hyperextensions 3x fail

[Nlightened]

Legs-

Went in and hit Legs tonight

Lying Leg Curls 4x15 double drop set at the end
80,100,120,120

Leg Press sets of 10 until almost failed at 10
Started with 3 plates per side ---90 sec max rest
Top set was 10 plates per side

Bulgarian Split Squats 4x15
Elevated back leg and used 45lb dumbbell for all 4 sets

Leg Extension 4x8
180,200,220,260

Single Leg Extension 2 sets of 15
70lbs x 2 sets

Dumbbell Stiff Leg Deads 4x20 3/4 ROM
used 50lb dumbbells for all 4 sets.

[Nlightened]

Arm Day

Warmed up with a ton of barbell curls superset w v-bar pushdowns
I started with 60lb and then went to 70lb on the barbell curl and stayed there for the warmup
the V-bar push downs I did at 75lbs for all the warmup sets. I didnt record how many but I think i must have done about 8-9 warmup sets of 8-10 each set

Machine one arm preacher curls 4x10
50,60,70,70
superset w

Rope Pushdowns 4x10
80 x 4 sets

Standing Alternating dumbbell curls 4x10
40,40,40,30
superset w

Close Grip bench 4x10
225,275, 315 but only got 7 reps, 275

Hammer Curls 4x10
40,45,45,45
superset w

overhead dumbbel tricep extension 4x10
used an 85lb dumbbell all 4 sets

Dumbbell Spider Curls 4x10
used 20lb dumbbells all 4 sets
superset w

Tricep Cable Extensions (Old Nautilus Machine) 4x10
200,220,220,220

[Nlightened]

Chest and Delts

Rotator Cuff Warm up

Incline Dumbbell Press Sets of 8 till I could barely hit 8
started working sets at 80lb dumbbells and went up by 10lbs each set
Top set I got the 150's for 8 exactly. They went up way smoother than last time.

Incline Barbell Press sets of 8 till barely hit 8
Top set was 275

Chest Dips 4x12 3/4 lockout

Pec Deck 1.5 reps 4x20 90 sec Rest max
did these at 100lbs 1st set went good.. 2nd set on burned like hell

Machine Rear Delts 4x20
all 4 sets at 110 lbs

Cage Press 5x5
used 175lbs all 5 sets

Hammer Strength Iso Shoulder Press (seated backwards facing the back rest)
4 x 10 with 2 plates per side

[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

[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

[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

[Dawgpound_Hank]

Chest and Delts

Rotator Cuff Warm up

Incline Dumbbell Press Sets of 8 till I could barely hit 8
started working sets at 80lb dumbbells and went up by 10lbs each set
Top set I got the 150's for 8 exactly. They went up way smoother than last time.

Incline Barbell Press sets of 8 till barely hit 8
Top set was 275

Chest Dips 4x12 3/4 lockout

Pec Deck 1.5 reps 4x20 90 sec Rest max
did these at 100lbs 1st set went good.. 2nd set on burned like hell

Machine Rear Delts 4x20
all 4 sets at 110 lbs

Cage Press 5x5
used 175lbs all 5 sets

Hammer Strength Iso Shoulder Press (seated backwards facing the back rest)
4 x 10 with 2 plates per side

150lb db's for 8 on incline is solid af bro. Props.

[Dawgpound_Hank]

Always Mirin'

Cross striations on outer quad head lookin' sick man. Keep bangin'!

[Dawgpound_Hank]

For those of you following along with me here.... How do you guys "amplify" your rest. I just got done having deep tissue work done over the weekend and I've got some chiropractic work scheduled for tomorrow. These plus making sure I get 8 hrs of sleep and taking in the meal on clockwork are how I do it. How about you guys?

I WISH I could afford massages on a regular basis. I just try to get a good nights sleep in, and always get a nap in the afternoon.

Dig this - when I lived abroad in Philippines, I would stop an get a massage after the gym about 3x a week. The price? 150 pesos for an hour - that's $3! I would always throw the girl a $5 tip, which they thought was a crazy big tip. No happy endings since I was married, but I WAS tempted haha.

[Nlightened]

I WISH I could afford massages on a regular basis. I just try to get a good nights sleep in, and always get a nap in the afternoon.

Dig this - when I lived abroad in Philippines, I would stop an get a massage after the gym about 3x a week. The price? 150 pesos for an hour - that's $3! I would always throw the girl a $5 tip, which they thought was a crazy big tip. No happy endings since I was married, but I WAS tempted haha.

That's frikin awesome.... I can only imagine what 3 massages a week could do for me. They are pretty expensive here though. i usually pay $60 for an hour so i try to get in at least once a month and have one done.

[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.