Serious Goals+Serious Effort = Serious Results

[Nlightened]

Chest and Delts

Had a bad head cold all weekend so on the mend from that but I gave it everything I had:

Rotator cuff warm-up

Incline Dumbbell Press 4x12
100's,110's,120's,115's

Incline dumbbell chest fly 4x15
35's x 4 sets

Decline Bench 5x5
225,315,315,315,275

Pushups
3 sets to failure

Delts giant set
dumbbell laterals 35's 4x8
superset w
dumbbell front raise 30's 4x8
superset w
reat delt focus face pulls
42.5x 4sets of 8

[Nlightened]

Back Day

Chins WIDE grip 5 sets to failure

Dumbbell rows 5x12
90, 100,110's,120's, 130's but failed at 10 reps

Barbell Rows
135 for 20
185 for 15
205 for 15
22 for 14
275 for 8

5 sets of close grip cable rows (light weight with 3 sec contraction) xmas tree focus
All sets done at 120lbs for 15 reps

Calves
5 minutes of Death

[Nlightened]

Will be posting a pic of current stack soon.

[Nlightened]

My weekly Stack! Life is good when you can use real quality product!

[Nlightened]

Arms Day!

Warmup
ezbar curl 40,50,60lbs 3 sets of 15
superset w
V-bar push downs 56.5lbs 3 sets of 15

Dumbbell Preacher curl (35,40,40,40)
superset with
rope press downs 80 lbs x 4 sets

Standing Alternating Dumbbell curls (used 30's for all 4 sets of 10)
super set w
Close grip Bench 225 lbs for all 4 sets of 10

Hammer Curls 40's 4x10
superset w
Overhead Tricep Extensions 30's 4x10

Dumbbell spider curls (used 20lb dumbbells for all 4 sets)
super set w
triecp cable extensions 70lbs
4x10

[Nlightened]

Leg Day of Death!

Warm up Giant set 5 sets of this supersetted all of these for one set
Lying leg curls 4x12
Leg Extensions 4x12
Seated Leg Curls 4x12
Abducter machine 4x12
adducter machine 4x12

Plate Loaded Power Squat
5 sets
3 plates per side fo 12
4 plates per side for 10
5 plates per side for 8
6 plates per side for 8
7 plates per side for 9

Leg Presses high and close stance
5 sets x 15,12,10,8,8
2 plates per side, 3, 4,5,6 plates per side

2 sets of leg extentions 12 reps each with 2 sec hold
120lbs for both sets

Stiff Leg deads 5x 12,10,8,8,6 last 2 sets were superset w/ walking lunges (10 steps each)
90,100,110,120,120

Single Leg Leg Press 4x12,10,10,10
130lbs for all 4 sets

Finisher giant set 3 rounds each exersise superset w/ the next
Leg extention 12,10,10
Seated Leg Curls 12,10,10
Glute cable kickback 12,10,10

[b52]

I would drop the deca or the tren. 2 nandrolones is overkill, and less effective together than they are seperately. Something like var or masteron would be a good addition. Also how tall are you? Looking good btw.

[Nlightened]

I would drop the deca or the tren. 2 nandrolones is overkill, and less effective together than they are seperately. Something like var or masteron would be a good addition. Also how tall are you? Looking good btw.

Thanks for the advice. The Tren is very light in the cycle. and I'm 5'-10 1/2"

[Nlightened]

Chest Day

Incline Barbell Press 5 x10,8,8,6,6
225,250,275,315,365 (only got 3)

Flat Dumbell Flyes 4x 6,4,4,3
50’s,60’s,70’s,80’s

Dumbbell Pullovers 3x12 with 75lbs
superset with
Parallel Bar Dips 3x failure i was failing somewhere around 13-15 reps

Machine Press 3x15,12,10
220,250,250

Pec Deck 3 x12
140lbs x 3 sets

[Nlightened]

Deep tissue work scheduled for this weekend. Much Needed!

[Nlightened]

My next training session I'll be working back at a different gym that I normally train in so I'm excited to see the kind of equipment they have for me to play with.

[Nlightened]

Back Day!

Chest supported Barbell Row
Focus on driving elbows back as far as possible
175 for 3 sets of 12

Scapulae Stretch High Rows (Used a hammer strength plate loaded High Row for this with a pronated Grip) (My gym doesn't have this style of handle so I was excited to use this)
4x8
1 and 1/4 plate on each side, 2plates, 3 plates, 2 and 1/4 plate

Low Cable Row Full Range Motion 3x10
220,260,280

Rack Deads
4 warm up sets adding 1 plate each time for 5 reps
1 working set at 495 to failure. Failed at 4 reps

Single Arm Pull downs 3x10
70,85,85

Hyper extentions
3x failure

Calves
Standing and seated calve raises superset for 4x8

seated had 3 plates
standing was done at 315lbs

[Nlightened]

Arm Day

"warm up"
Barbell Curl 3x15 (50,60,50lbs)
superset w
straight bar press downs (60,60,60)

Dumbbell Preacher Curls 4x10 (35's x 4 sets)
superset w
Rope Pushdowns 4x10 (80 lbs x 4 sets)

Standing Alternating Dumbbell Curls 4x10 (used 35's)
superset w
Close Grip Bench 4x10 (225,225,245,245)

Hammer Curls 4x10 (35,45,50,50)
superset w
Overhead single arm tricep extensions 4 x10 (40's for all 4 sets)

Dumbbell spider curls 4x10 (used 20's for all 4 sets)
superset w
Floor Skull crushers 4x10 (used 90lb preloaded camber bar)

[Nlightened]

Leg Day

Lying Leg Curls 4x12
80,100,120,140... What I found interesting doing the last set was I was really slamming the weight up like an old tom Platz video I remember seeing.

Leg Pres sets of 8 till I couldn't get 8 any more
Started with 1 plate per side because I wanted to warm up my knees...I've been having some soreness in them.
Top set was 9 plates and I barely was able to get that 8th rep

Front Squat 4x8
135,225,275,315 (did 9 reps on the last set)

Dummbell Lunges lead foot elevated 4x10 each leg
used 60's on all 4 sets

Leg Extensions 3x20 at 120 lbs

Stiff Leg Deads 3x15
110x 3 sets

[Nlightened]

Got my deep tissue work done today. i was pretty sore when I left, but I can tell that lots of knots got worked out and some scar tissue broken up.