Serious Goals+Serious Effort = Serious Results

[Nlightened]

Push Day

Machine Press 4x10
3-4 warm up sets
then 4 sets at full stack

Pec Minor Dips 4x8

Superset w/

Dips 4x12

Side Lateral raise 4x8
used 37.5 lb dumbbells

super set w/

Bent over dumbbell Swings 4x12
used the 37.5 lb dumbbells

Pronated Dumbbell Kick Backs 4x10
used a 20lb dumbbell

Skull Crushers (W/ EZ bar) 4x12
90 lbs all 4 sets

20 min cardio

[Nlightened]

Updating from over the weekend

Leg Day:
Standing Hamstring curls
worked up by sets of 10 till hard 10 and then
did 4 working sets there

Squats (Blood pump so these were pretty fast paced with only 60 sec rests) 4x15 at 225 4x10 at 225

Leg Extensions single leg 4 sets of 15

Standing Calve Raises 6x10 at 225


Pull Day

Meadows Rows 4x8
worked my way up to 3 45lb plates and then did 4 working sets there

Rack Pulls from Mid shin 5x5 at 225

Straight arm pushdowns 4x8

superset w/

Banded Dumbbell Pull overs 4x8

Face Pulls (pulled more towards the chest) 3x10

Hanging Leg Raises 6x fail

EZ bar curl with 5 sec eccentric 4x8
70 lbs all 4 sets

single arm preacher curl 4x8 4 sec eccentric
used a 37.5 lb dumbbell all 4 sets

20 min cardio

[Nlightened]

Push Day

Machine Press
sets of 8 till a hard 8 and then 3 working sets

Flat Barbell Press 5x5 (slight pause on chest each rep)
Worked way up to 275 and did my 5 working sets there

Dips 4x12

superset w/

stretch push ups 4x fail

Seated Cage Press 4x8
135 for all 4 sets

Single Arm Bent Over Rear Lateral Raise 4x15 (each arm)
Used a 20 lb dumbbell (No Swings)

Tricep cable pushdown (used a rope attachment) 4x12
used 5 plates in the stack
focus was on elbows staying in same postion and bringing knuckles to parallell with the floor

Overhead Dumbbell Extensions 4x10
used 37.5 lb dumbbell

20 min cardio

[Nlightened]

Legs

Standing Hamstring Curls
Worked up by sets of 10 till it was hard
Then did a pyramid of 12,10,8,6 (I used all but one plate on the stack by the time i got to 6)

Barbell Squats set of 8
135,185,225,275,315,365,405

Dumbbell Lunges 3x10
Used 37.5 lb dumbbells for all 3 sets

Single Leg Extensions 4x15
each set was hard contractions till atleast 10 reps and then the remaining reps were partials

Stiff Leg Deads 3x8
used 185lbs all 3 sets

Standing Calve Raises
3x20 at 185
3x8 at 225 (focus on stretch position)

[Nlightened]

Pull Day

Cable Row 4x12
Working sets were full stack

Straight Arm Pushdowns 4x8
5 plates in stack all 4 sets

superset w/

Supinated Pull Downs 4x8
full stack on all 4 sets

Prone Shrugs 4x12
Used the 37.5 lb dumbbells

Dumbbell Curls 4x8
used 37.5 lb dumbbells all 4 sets

Hammer Curls 4x12
used 37.5 lb dumbbells all 4 sets

Band Crunches 6x35

20 min cardio

[Nlightened]

Legs (Friday)

(Finally Back in a gym)

Leg Press
3 plates each side for 50 reps
4 plates each side for 40 reps
5 plates side for 30 reps
6 plates each side for 20 reps
7 plates each side for 10 reps

Squats
3 sets of 20 at 225

Lying Leg Curls 5x10
70,90,130,120,110,110

Seated Calve Raise 6x15
used 2 plates (hard contraction and 10 sec iso stretch after each set)

superset w/

6x20 Rope Crunches

20 min cardio

Push Day (Saturday)

Incline Bench
135x 10
185x10
225x10
275x8
315x5
365x4
315x5
275x6
275x5
225x10

Dips 3x15 (body weight)

Smith Shoulder Press
135x10
175x10
175x10
175x10

Side Lateral Raise 4x10
35s, 40's, 40's, 40's

Lying Dumbbell extension
(this looked like a skull crusher method but w/ only 1 heavy dumbbell) 4x10
80, 90,90,90

Rope Pushdowns 4x12
50, 75,75,75

Pull Day (Sunday)
Lat Pull Downs sets of 10
185,220,240,260
then did 280 for 6 w/ 4 assisted forced reps

T-Bar Rows sets of 10
started at 1 plate and worked up to 5 plates

Rack Pulls sets of 6
225,315,405,405,405

Face Pulls to the chest 4x15
50,75,80,80

Barbell Curls 4x10
80,90,90,90

Superset w/
Rope crunches 4 sets to failure

Machine Preacher Curls (single Arm) 4x10
50, 50,70,70

Reverse Grip EZ bar curls 4x15
used 60 lbs all 4 sets

20 min cardio

[Nlightened]

Push Day (Pump)

Machine Press sets of 12-15
150,170,190,220,240

Cable Cross over 4x12
25 Each Side,30,35,35

Superset w/

Dip Machine 4x15
190 for all 4 sets

Bent over Rear Delt Flyes 4x15
used 30 lb dumbbell for all 4 sets

Hammer Strength Iso Shoulder Press 4x10
1 45lb plate each side
1 45 and 1 25lb plate each side
2 45lb plates
2 45lb plates each side

pushdowns used 2 single handles 6x12-15
35,42.5, 55, 65, 75,80

Laying Skull Crushers 4x8-10
Used a 90lb preloaded camber bar for all 4 sets

Single arm cross body pushdowns 3x12
25lbs all 3 sets

20 min cardio

[Nlightened]

Legs

Leg Press Sets of 8
worked way up starting at 1 plate per side up to 10 plates per side

Squats sets of 10
135,225,315,405,315

Leg Extensions 4x10 with 3 sec contractions
180,220,220,220

Lying Leg Cursl 5x12 (45 sec rests)
90,110,130,110,110

Standing Calve Raises 8x10
225,225,225,315,315,315,225,225

20 min Cardio

[Nlightened]

Threw in an arm day just because..


Warm up: 8 rounds
Barbell curls 40-60 lbs for sets of 15

superset / straight bar pushdowns 50lbs for 15 reps

EZ bar curls 4x10
90,100,100,100

Preacher Curls (w barbell) 4x8-10
used 80lbs all 4 sets

Dumbbell Curls 3x10 pronated grip throughout
35's, 40's, 45's

Hammer Curls 5x10
35,35,40,40,50

V-bar pushdowns (just getting blood back in there) 3x15
60lbs all 3 sets

Close Grip Bench Press
135x 10
185x10
225x10
225x8
275x8
315x6
365x4 (used a sling shot for the first time ever on this set) was kinda impressed how much it helps at the bottom to keep things moving

Over Head Rope extensions 4x15
55,60,60,65

incline close grip pushups 3x15 (bodyweight)

20 min cardio

[Nlightened]

Back Day

1 Arm Barbell Rows sets of 10
worked up to 4 plates and then back down

Chest Supported ISO Hammer Row 4x12
1 plate per side (warmup set to get used to the motion)
2 plates per side
3 plates per side
4 plates per side
3 plates per side

mag Grip Pulldowns 4x8-10
160,190,220,240

Dumbbell Pull overs 4x10
used a 70 lb dumbbell all 4 sets

4x20 Rope Crunches
3x15 bench leg raises

20 min cardio.



I've decided after weeks of getting my body primed and leaned down (probably around 8% bf right now, abs are lightly visable) that I'm going to start a grow phase next week.

I'll be using Dutch products exclusively and I'll post pictures of the gear and give stat updates as I go. I am going to be doing 30 min fasted cardio in the mornings and still do 20 min atleast 3 x a week after training. I'm not too worried about fat gain since there's no need for a summer body with everything being closed this year, however, I do want to put away alot of good calories and grow like crazy. Big Plans for the next year.... provided godzilla doesn't attack or some stupid thing like that in 2021.

[Nlightened]

Busy Weekend so Catching things up ...

Started my Grow Phase on Sunday.
Morning Weight: 224.9
BF: exact is unknown but I have visable abdominal lines so probably around 8-9%
Height: 5'-10 1/2"

Gear being run: All @Dutchpharma products
Test 400
Boldenone 400
Deca
Masteron P--- later in the phase
Tren E---- later in the phase

I'm going to be paying really close attention to gut health and digestion throughout.

Pull Day:
Chins 5x fail

T-Bar Rows sets of 10
worked my way up to 4 plates and did 4 sets there

Lat Pull Downs 4x8
160,200,240,260

Rack Deads From mid shin sets of 6
worked up to 5 plates per side on a smith

Meadow Rows 3x20 lower lat focus
used 2 45lb plates all 3 sets

Face pulls to chest 3x15
used 75lbs all 3 sets

Cable Camber bar curls sets of 15
worked my way down the stack to 95lbs (about 8 sets)

Reverse Grip Curls 4x10
50 lbs all 4 sets

Single Arm Machine Preacher Curls
3x8 at 60lbs


Push Day (Monday)
Incline Barbell Press 4x8
worked my way up to 275 and then did 4 sets there

Machine Press 4x10
used full stack for all 4 sets

superset w/

Dips 4x fail

Dumbbell Flyes 4x15

Lateral Raises 4x12
40lbs all 4 sets

Front Raises 4x10
25 lbs all 4 sets

Rope Pushdowns 4x20

Dumbbell Lying extensions 4x12

20 min Cardio

Legs (Tuesday)

Warmup --- leg curls and leg extensions 5 rounds super set light weight

Barbell Squats
135x 8
185x10
225x10
275x10
315x8
365x8
405x6
455x5

Leg Press Sets of 10
started at 4 plates each side
top set 8 plates each side

Lying Leg curls 4x12
110,130,130,110

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

20 min cardio

[Nlightened]

Arms Day

This was a weird way for me to organize my arm routine bust i kinda liked the way it went....

Ez bar preacher curls 3x12
used 60 lbs for all 3 sets good focus on the contractions

Close Grip Bench
135x10
185x10
225x8
275x6
315x6
365x3 (went slow negatives and had spotter guide me up on last 2 reps)
405 2 slow reps with spotter guiding (he probably helped a little)

Dips set were to failure and had a partner pull down on my belt rather then use a weighted belt (these caused a massive pump)

Super set w

standing barbell curls 4x10
70,80,90,80

Hammer Strength Overhead extension
4x10
150,170,200,220

Dumbebell Curls 3x10
45's, 45's, 40's

20 min cardio

[Nlightened]

Pull Day

Chins 3x fail

Barbell Rows
135x15
185x15
225x10
275x8
315x5

Rack Pulls from high shin
315x6
365x6
405x6
455x6
495x4

Lat Pull Downs 4x10
180,200,240,260

superset w/
hyperextensions 4x fail

Lying Hamstring Curls 4x15
used 100 lbs on all 4 sets

Dumbbell RDL's
3x10 w 65lb dumbbells

Standing Barbell Curls 4x10
70,90,90,80

Superset w/

Pinwheel Curls 4x10
40's, 35's, 35's,35's

Cabled camber bar curls 3 sets inside grip 3 sets outside grip
50,60,65,70,75,80

20 min cardio

[Nlightened]

Push Day

Hammer Strength ISO chest press sets of 12
1 plate per side
1 plate and 1 1/4 plate
2 plates
2 plates and 1 1/4 plate

Incline Barbell Press
135x15
185x12
225x10
275x6
315x6
365x4
225x12

Dips 4xfail (body weight)

Incline Bench Cable Flyes 4x15
(each side)
25,30,30,30

Champaine Dumbbell Press 3x10 and then drop set of death
60lbs x 10
60x10
60x10
60x10---45x10----35x10--25x50

Hammer Strength Iso Shoulder Press 5x8
1 plate, 1 and 1/4 plate, 2 plates, 2 and 1/4 plates, 2 1/4 plates

Reverse Pec Deck 4x20 at 110lbs
superset w/
Dumbbell Lateral Raises 4x12 w/ 30 lb dumbbells

Rope Press Downs 7x 15
50,60,65,65,65,50,50

20 min cardio

Will Update weight in the AM

[Nlightened]

So...My weight is sky rocketing.... After my morning fasted cardio I am sitting at 243.4lbs

Legs (This training was intense)

Seated Leg curl
2 warm up sets of 15 reps
6 sets of 12
started at 90lbs and just went down the stack each set

Leg Press sets of 10 until hard 10 which was a 10 plates per side (took a 2 min break and then did a giant strip set ... take a plate off each side do 10 reps, take a plate off each side do 10 reps...and repeat till 1 plate on each side and repped it out ( I think i did like 20 when I got down to the 1 plate)

Barbell Squat --- 1 set-- set a timer for 3 minutes... put 225 on the bar ...
and go..... I think I did 53 reps in the 3 minutes...

Leg Extensions 3x15
110,130,130

Stiff Leg Deads 3/4 ROM 3x8 at 110 lbs

20 min cardio