Serious Goals+Serious Effort = Serious Results

[Nlightened]

Push Day-

Incline Dumbbell Press 4x15
37.5 lb dumbbell for all 4 sets. (this was more of a warmup then anything)

Incline Barbell Press 4x6
135,185,225,275, 275

Machine Chest Press
worked up by sets of 8 till had full stack
then did 3x8 w full stack

Pec Deck 3x8
used 7 plates on the stack

Bent over Lateral raises 4x15
used a 25lb plate in each hand

Seated Cage Press 4x6
135 x 4 sets

Bench Dips 4 x 15

Lying Extensions w/ dumbbells 4x12
used 37.5 lb dumbbells all 4 sets

[Nlightened]

Leg Day

Standing Alternating Leg Curls 4 working sets of 10
worked my way up to a hard 10
3 sets with 7 plates in stack
1 set of 10 , dropped 2 plates and did another 10, dropped 1 plate and did another 10

Barbell pause squats sets of 6
135, 185,225,275, 275,275,275,275 (5 working sets at 275)

Bulgarian split squats
10 lb plates for 10 reps each leg
25 lb plates for 10 reps each leg
37.5 lb dumbbells for 10 each leg
then did the bugarian drop set of death....

Barbell Stiff leg Deads 2x10
135 lbs both sets 5 sec decent and good stretch

Standing Calve raises 6 sets of 10 at 225lbs
1st 3 sets good 10 reps with hard contractions at top
2nd 3 sets used a 2 sec stretch (stood on a retaining wall top brick that I stole from the yard)

[Nlightened]

Pull Day

Cable Rows
worked up to a solid 10 with 8 plates
then did 4x10 with 8 plates

Supernated Pull Downs 4x10
took the stack for a ride 4 x

Face pulls (towards chest) 4x10
used 5 plates in the stack

Dumbbell Pull Overs (banded) 4x10
used a 37.5 lb dumbbell for all 4 sets

Pin Wheel Curls 4x10
used the 37.5 lb dumbbells for all 4 sets

21's (Meadows Style) 3 sets
50lbs on the camber bar all 3 sets

Then used a band to do rope crunches 4x failure.

[Nlightened]

Push Day

Chest
Incline dumbbell Press 4x20
used 37.5 lb dumbbells all 4 sets

Incline Barbell Press
135 x 10
185 x10
225 x 10
275 x 6
275 x 4
275 x 4

Machine Chest Press
Used Full Stack
Did a set to failure, rest 45 sec, did a set to failure, rest 45 sec, repeated 2 more times

Pec Deck 1.5's 3x8
used 6 plates on stack

Shoulders
Seated Bent over Rear delt raises 4x20
used a 25lb plate in each hand for all 4 sets

Seated Cage Press 4x6
135,135,185,185

Triceps
Single handle pushdowns
2 warm up sets
4 x10 at 3 plates each arm

Incline dumbbell skull crushers 4x12
used 37.5 lb dumbbells all 4 sets.

[Nlightened]

Leg Day

Standing Single Leg Hamstring Curl
worked up the stack to a hard 10
then did 4 sets of 10 with 5 partials at 7 plates

Pause Squats 5x6 60% 1rm 2sec pause in hole and explode up
worked my way up to 315 and then did 5 sets there

Single Leg Extensions 4x15
6 plates

Leg Extensions using full stack and both legs 2x20

Stiff Leg Deads 3x8 using dumbbells slow decent and 3/4 ROM
used 37.5 lb dumbbells and held stretch for a good pause

Standing Calve Raises 6x10 all at 255lbs

[Nlightened]

Pull Day (pump day so all 60-90 sec rests)

Cable Row 4 working sets of 10
worked up to 9 plates on the stack and did my 4 working sets there

Straight Arm Push Downs 4x8
all with 4 plates in the stack

Superset w/

Parallel Grip Pull Downs 4x10
full stack on all sets

T-Bar Rows (45lb plates)
Bar and 1 Plate for 15
Bar and 2 Plates for 10
Bar and 3 Plates for 10
Bar and 4 Plates for 10
Bar and 4 Plates for 10

EZ bar preacher curls using an incline bench as the arm support 4x8
70lbs all 4 sets

Zottoman Curls 4x12
37.5 lb dumbbells for all 4 sets

Rope (Band) crunches
4 x failure

then did 15 min of HIIT on paradyne bike

[Nlightened]

Had to take a few days off due to some shoulder pain. Had it looked at and was told that there isn't a tear or anything but there seems to be an impingement in the muscle itself.

Pull Day
Single Arm Barbell Rows 4x12
2 warm up sets and then 2 full plates for 4 sets

single arm supinated pull downs 4x10
used 4 plates on the stack. Hard contraction and good stretch

Dumbbel Pull over 4x10
used 37.5 lb dumbbell

superset w/

Chins 4x8
focus on slow negatives

Rope Crunches 4 x fail

Dumbbell Curl with arms supinated throughout 4x8
used 37.5 lb dumbbells

EZ bar reverse Curls 4x12
50 lbs all 4 sets

[Nlightened]

Push Day

Incline Dumbbell press (activation and blood pump)
4x25 with 37.5 lb dumbbells

Incline Barbell Press
135x10
185x10
225x10
275x5
275x5
225x8

Machine Press
Full Stack for 8, Rest 45 sec
full Stack for 8, Rest 45 sec
Full Stack for 8, Rest 45 sec
Full Stack for 8

Pec deck 3x8 with 15 sec iso holds after each set in stretch position
5 plates for all 3 sets

Bent over dumbbell Swings 4x25
used the 37.5 lb dumbbells for all 4 sets

banded Dumbbell Press 4x10
used the 37.5 lb dumbbells

Single Arm Pushdowns 4x20
used 2 plates in the stack for all 4 sets

Skull Crushers 4x12
37.5 lb dumbbells for 1st set
a 25lb plate in each hand for the remaining 3 sets.

[Nlightened]

Legs Nothing Flashy just effective

Standing Single Leg Curls
worked up by sets of 8 until a hard 8 then did
4 sets of 8 with 2 sec contractions and 10 sec iso holds in the stretch position

Pause Squats 5x6
worked my way up to 315 slowly for extra volume
did 5 working sets at 315 with 3 sec negatives and 1 sec pauses in the hole

Single Leg Extensions 3x20
5 plates in the stack

Stiff Leg Deads w/ barbell 4x8
135 for all 4 sets

6x8 Standing Calve Raises
all sets done at 275lbs.

[Nlightened]

Back Day Pump focus

Front Lat Pull downs 4x10
full stack for all 4 sets

Straight arm pushdowns 4x10
used 5 plates in the stack

Superset w/ Low Rows (focus on driving elbows back and get a hard contraction) 4x10
used 9 plates in the stack

T-Bar Rows 4x15
Bar and 2 Plates for 1 set
Bar and 3 Plates for 2 sets
Bar and 4 Plates for 1 set

Single arm dumbebell preacher Curls 4x8
used 37.5 lb dumbbells all 4 sets

superset with barbell curls 4x 15-20
just the 45lb bar...just pumping the blood in

Pinwheel Curls 4x12
used 37.5 lb dumbbells

4 sets of rope (Banded) crunches to failure

[Nlightened]

Push Day pump

Flat dumbbell presses 4x15
Used 37.5 lb dumbbells (focus on activation of the muscles)

Pec Minor Dip (4xfail)

superset w/

dumbbell flyes 4x10
used 37.5 lb dumbbells

Dumbbell Side Laterals
4x12

Facepulls with a band 4x25 (these burned like hell)

Straight Bar Pushdowns 4x10
used full Stack

Bent over Tricep extensios 4x15
used 5 plates in the stack

[Nlightened]

Legs

Standing Alternating hamstring curls
4 sets of 15
7 plates in the stack

Barbell Squats 4x15
225,275,275,275

Walking dumbbell lunges 4x12 steps each leg
used 37.5 lb dumbbells

Single Leg Extensions 3x15
used 7 plates in the stack

Standing Calve raises 6x10
225lbs all 6 sets.

[Nlightened]

Push Day

Incline dumbbell press 4x20
used 37.5 lb dumbbells all 4 sets (all chest activation)

Incline Barbell Press sets of 8
135, 185,225,275

Hex Press cluster set 4xfailure (30,18,12,10)
used the 37.5 lb dumbbells

Chest Dips 4xfailure
superset w/
pec Deck 4x10

Bent Over rear delt swings 4x30
used the 37.5 lb dumbbells all 4 sets

seated dumbbell press 4x10
used hte 37.5 lb dumbbells

Lying Dumbbell Extensions 4x10
used the 37.5 lb dumbbells all 4 sets

Overhead dumbbell extension 2x10 with the 37.5 lb dumbbell

Over head rope extension 2x15
used 4 plates in the stack

[Nlightened]

Legs

Standing hamstring curl worked my way up by sets of 10
when I got to hard 12 started to pyramid
12,10,8,6 6 was with 8 plates in the stack

Barbell Squats 3 working sets of 8 (last 3 sets count as working)
135,185,225,275,315,315,365

Barbell Hack Squats 2x10 and then did a drop set
225,225.....then 225 for 10 dropped and 135 for 10

Single Leg Extension 4x10 each leg
6 plates in the stack

Stiff Leg Deads w/ barbell 3x8
135 for all 3 sets

Standing Calve raises 6x10 at 225lbs

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Pull Day

One Arm Barbell Rows 4x10
worked my way up and 2 45lb plates for all 4 working sets

Chins 4x fail

superset w/

straight arm pushdowns 4x8
5 plates in stack for all 4 sets

Prone Shrugs 4x12
used 37.5 lb dumbbells all 4 sets

Single Arm Preacher curls 4x8
used 37.5 lb dumbbells for all 4 sets

Hammer Curls 4x12
used 37.5 lb dumbbbells for all 4 sets

Band Crunches 4x35

20min treadmill