Serious Goals+Serious Effort = Serious Results

[Nlightened]

Push Day

Incline Barbell Press
2 sets of 135 x 15
185x10
225x10
275x10
315x8
365x4
315x10

Flat Dumbbell Press (Tucking Elbows to sided and keeping a neutral Grip Throughout)
80's x 10
90's x 10
100's x 10
110's x 10

Pec Deck 4x10
135,155,165,165

Reverse Pec Deck 4x20
110,130,130,130

Hammer Strength Iso Shoulder Press (I did these 1 arm at a time as well)
1 plate per side for 15
1 and 1/4 plate per side for 12
2 plates per side for 10
2 plates and 1/4 plate for 10

Camber Bar Push Downs
50x 15
65x 15
75x15
85x15
Last set was a drop set of 10 85x10, 65x10, 50x10, 35x10


Leg Day

Seated Leg Curls 6x10-15
110,120,130,140,150,170

Seated Calve Raises (while waiting on a power rack to open up) 5x15 with 2 plates

barbell Squats
135x10
225x10
315x6
365x6
405x5
495x4
585x2 (I was kinda upset here cuz I didn't match last week ... My legs felt like I could have gone for a good 3 more reps or so but i couldn't pull my focus off some pain I've been having in my wrist trying to keep my hands back and under the bar)
495x4

Leg Press
Started with 4 plates per side and went up a plate on each side each set
top set was 10 plates per side and a buddy who said he weighs 185 sitting on top of the sled

Leg Extensions 3x15
110,130,150

Pull Day (quick and heavy for blood pump)
Chins 4xfail

Smith Bent over rows
135x20
225x15
315x10
315x10
225x10

Seated Low Row
160x10
180x10
220x10
240x10
260x10

[Nlightened]

Gunna catch up the 4 days or so of training. I've been pretty busy so haven't had time to sit down and type out here my log. so here it is

Push Day Very simple and Very effective

Machine Press
ran the rack of plates doing sets of 10 until used the entire stack

Waited 5 minutes before moving on to next movement

Flat Barbell Bench
135x15
185x15
225x10
275x10
315x8
365x6
405x4
455x3
365x5

Dips 4xfail..... was gassed so that was it....

Pull Day
Chins 4x fail

Tbar Rows
3 plates for 15
4 plates for 12
5 plates for 10
6 plates for 7
5 plates for 8
4 plates for 10
3 plates for 12

Rack Pulls from mid shin
225x10
315x5
405x5
495x4
315x8
225x15

Superset w/

alternating dumbbell curls 6x10
30,35,40,45,45,40

Wide Grip Pull downs 3x10
160,180,220
superset w/

Dumbbell Pull overs 3x10 w/ 65 lb dumbbbell

Reverse Grip ez bar curls 4x15
50,60,60,60

Rope Crunches 4x20
superset w/

Hyper extensions (4xfail at bodyweight)


Push Day (yeah 2nd push day in 3 days this was brutal)
Incline Dumbbell Press
90'sx10
100's x8
110's x 8
130's x 8
140's x 7

Floor Press
225x10
275x10
315x9
315x8
then a strip set ... 365x5, 315x6, 225x10, 135x15

Pec Deck 4 x 10 + 8 partials adn 8sec iso hold on each set
90,110,130,130

superset w/ side lateral raises 4 x 12-15 w/ 30 lb dumbbells

Reverse Pec deck 4x20
120,130,130,120

superset w/ front dumbbell raises 4x15 (only used 15lb dumbbells)

Tricep extension machine 4x12
70,90,110,130

Leg Day
Seated Leg Curls 5x10
90,120,150,170,190

Smith Squats sets of 10
135,225,315,405,495,585

Leg Press 3x20
3 plates, 4 plates, 5 plates

Leg Extenstions 3x15
130,150,180

Smith Floor Leg Press (For hammies)
4x10
225,315,315,315

Stiff Leg Deads 4x15
110,110,110,110