Serious Goals+Serious Effort = Serious Results

[Nlightened]

Leg Day
Leg Curls 4x10 2x8 and 1x6
110x4 130x 8 150x1set

Speed Squats aroudn 50% max 8x3
265 all sets

Leg Press sets of 10 until couldn't get 10th rep
started at 3 plates per side and top set was 11 plates per side

Lunges 4x10
used 60lb dumbbells

Dumbbell Stiff Legged Deads 3x10
75's,80's,75's

[Nlightened]

Arm Day

Barbell curls 5x8
70,80,90,90,90

Hammer Curls 4x8 with 8 partials
35's,40's,40's,35's

Ez bar reverse curls 4x15
60lbs all 4 sets

One Arm Machine Preacher Curls 3x12
60,60,60

Rope Pushdowns 6x12
65,65,65,75,75,75

Lying dumbbell Tricep Extensions 4 x 20
35's , 35's, 35's, 30's

Single Arm Cable pushdown (cross body) 4x12
all sets at 25 lbs

[Nlightened]

Back Day!

One arm barbell worw 4x8
worked up to 3 25lb plates and used that for the 4 working sets

Smith Machine Barbell Row 4x8
165,225,285,315

Chins 3x fail

Rack Deads 3x fail
315,315,315 then did 3x3 with same weight

Hyperextensions 2x fail

Calves

Standing Calve raise 4x12
225,225,285,285

seated calve raise 3x15
2 plates all sets

Single Leg calve raise 3x10
used 135 on a smith machine

[Nlightened]

Chest and Delts

Machine Press all contraction work 4x8
190,220,240,260

Incline Barbell Press 3x6
135,185,225,265,315,365 (Counted last 3 sets as working sets)

Bench Press 3x5
225 to get used to motion,265,315,365.... went for 405 because 365 went so well but barely got 1 rep

Wide Pushups 3 x fail
was failing around 15-20

Dumbbell Side Laterals 15, 12,10,8,----4 sets
25's,35's,40's, 45's

Rear Delts swing 2x30
used 30lb dumbbells for both sets

spider crawls 3x4

[Nlightened]

Arm Day... or is Arms day since I trained both arms?

Barbell Curl 6x8
60--warmup then...,70,80,90,100,100,100....

Hammer Curl 4x8
35's,45's,55, 65's ....yeah there was a little bit of swingin goin on with the 65's but I was in control and was squeezin

Reverse EZ bar curl 4x15
60,60,70,60

Rope Push downs 8x12
55,55,60,65,70,75,80,70

Dips on dip machine 4x to failure
set machine to 230lbs and was getting around 15-18 reps per set

Skull Crushers laying on the ground 4x10
used 90 lbs all 4 sets

[Nlightened]

Leg Day (The Day Of Champions)

Seated Leg Curls 4x8 with 8 partials after each set
120,130,150,170 (any one have any idea why my numbers are so much better on the seated leg curl then the lying leg curl?)

Walking Dumbbell Lunges 4 x 10 each leg
used a pair of 70's and took off around the gym

Leg Press sets of 8 until hard 8 (rested 2 min) and then 3x8
4 plates per side
6 plates
8 plates
10 plates per side
10 plates and guy from gym (he said he weighed around 210lbs) sitting on sled
then did my 3 working sets at 10 plates per side

Leg Extensions 3x20
110,130,130

Dumbbell Stiff legg deads 3x20
used 45 lb dumbbells for all 3 sets

[Nlightened]

Arm Day

Machine Preacher Curls 4x10
40,60,60,60

Superset w/

Rope Pushdowns 4x10
50,65,70,70

Standing Alternating dumbbell curls 4x10
30's,35's,40's, 40's (8 partials at the end of the 4th set)

Superset w/

Close Grip Bench 4x10-12
135,175, 225,275 (drop set on the 4th set)

Cross Body Hammer curls 4x10
35's for all 4 sets

superset w/
Over head rope tricep extensions
55,65,65,65

Dumbbell Spider Curls 4x8
15's,15's,20's,20's

superset w Reverse double handle pushdowns 4x12
55,55,65,55

[Nlightened]

Chest Day

Slight Incline dumbbell press sets of 8 unitl I could barely hit 8
started with 70's and went to 130's (slow contractions with focus on squeeze)

Incline Barbell Press sets of 8 until couldn't get 8
135,185,225,265

Chest Dips 4x12 3/4 ROM

Cable Flys 1.5 reps 4x20 90 sec rests
used 15 lbs each side

Delts
Machine Rear delts 4x20
all 4 sets at 120

Cage Pres 4x6
135,135,185,185,185,135

[Nlightened]

Back Day

Alternating Dumbbell rows 4x8
70,90,110,125

Close Grip Pull Down 3x12
160,200,200

Dumbbell Pullovers 3x fail

Rack Pulls 5x3 from Low shin
135,225,315,405,405 ( I was a little disappointed in how heavy 405 felt.)

Hyper extensions 2 x fail w 45 lb plate
rep range was around 12-14

Standing Calve Raises 6x10
Used 315 for all 6 sets.

[Nlightened]

Leg Day

Lying Leg Curls 4x10 with 5 slow reps at end of each set
70,90,110,130

Barbell Squats 5x5
135,225,315,405, 495 (did 6 reps on last set)

Leg Press 5x10 with 5 drops each time about 10-20%
5 plates,7 plates,8 plates, 8 plates, 6 plates

Dumbbell Stiff Leg Deads 3x8 3/4 ROM
used 80 lb dumbbells all 3 sets

[Nlightened]

Arm Day

Preacher Curls 6x12 alternating inside and outside grip followed by a cluster set of 9 inside and 9 outside grip with no rest in between
60,60,70,70,80,80 cluster set I used 70lbs

Reverse Curls 4x8
70,80,90,90

Ez Bar cable curls 4x15
55,60,55,60

Triceps Pushdown 4x12 (used Lat Pull down Cable and bar for a wider grip and harder resistance)
60,80,100,120 Did 4 forced reps on last set

Incline dumbbell extensions 3x15
used 30 lb dumbbells for all 3 sets

Machine Dips 230lbs 2 x fail
first set did 21 reps
2nd set did 24 reps

[Nlightened]

Chest Day

Slight Decline Dumbbell Press 7x6-20
70's x 20
80's x 20
100's x 15
110's x 10
120's x 8
80's x 15
80's x 15

Incline barbell press 4x4-15
135 x 15 (getting used to the motion)
175 x 15
225 x 12 (1st working set)
265 x 6
315 x 4
225 x 14

Hammer strength ISO press 4x8
1 plate per side for 1st set
2 plates for sets 2-3
3 quarter plates for 8, dropped 1 plate off each side and did 8 more, repeated one more time

Cable Flyes 1.5's
3 x 10

[Nlightened]

Back Day

Chins 3xfail
15,12,9

Supernated Grip Pulldowns 4x10
140,160 --warmup sets
180,200,210,210

Chest Supported Hammer Strength ISO row 3x15
2 plates per side, 3 plates, 3 plates and a 1/4 plate

Rack Pulls in Smith Machine3x3 (only counted last 3 sets as working sets
135,225,315,405,495,585

Hyper's 2xfail

Seated Calve raise 2 plates
5 min of death sets of 20 with 20 sec breaks for 5 straight minutes

[Nlightened]

Leg Day

Lying Leg Curl
2x20 at 80lbs
2x6 at 120lbs
1x8 at 130lbs plus 10 partials
1x8 at 110 with 30 sec iso hold

Barbell Squats 7x 8-10
135 x 10
185 x 10
225 x 10
315 x 10
405 x 8
495 x 6 (guess this set didn't count)
315 x 10

Leg Press 6 x 10
4 plates per side,5,6,7,7,7

Bulgarian Spit Squat 4x8
used a 50lb dumbbell for all the sets

Barbell stiff leg deads 4x10
135 for all 4 sets

[Nlightened]

Shoulders

Blood and Guts warmup

Dumbbell Shoulder Press 4x10
60's, 70's,80's, 70's

Side Lateral Raise 6x15
20's,30's,40's, 35's, 30's, 20's

Rear Delt Machine 3x20
110 all 3 sets

Face Pulls
3x15
45.5lbs all 3 sets

Then did some sauna time.....