Serious Goals+Serious Effort = Serious Results

[Nlightened]

Big Leg Day ( Legs went to the beginning of the week and worked out good cuz I've had some stress I really needed to burn off in training)

Leg Curls
2x20 110lbs
2x6 140lbs
1x8 170lbs with 10 partials and a 30 sec iso hold

Barbell Squats 7x10
135,225,315,405, 495 (only got 6 reps) 405,315

Hack Squats 6x8 (was at a gym with a real hack sled and it had really high resistance)
1 plate per side, 2 plates per side for 5 sets

Bulgarian split squats 4x8
45lb dumbbells for all 4 sets

Stiff Leg Deads 4x8
135,155,155,155

Leg extensions 3x15
120 lbs all 3 sets

Seated leg Curls 3x15
140lbs all 3 sets

[Nlightened]

Chest and delts

Slight Decline Dumbbell Press 7x 6-20
45's for 20
70's for 20
90's for 15
110's for 10
125's for 8
125's for 8
135s for 8

Incline Barbell Press 4x 4-15
135x15
225x10
275x8
315x5

Machine Press 4x8
200,240,260,280

Cable Flys 3x10
all 3 sets at 30lbs each side

Delts
Dumbbell Press 4x10
45's,60's,80's,90's

Dumbbell side laterals 3x20
25's,35's,30's

Machine rear delts 2x20
both sets done at 120

[Nlightened]

Dexa Scan Results. So in July I had a bodpod test done that showed I was at 198 LBM…

So since then I’ve now put on 18lbs of lean tissue. And I’m sitting at 9.8%BF as of this morning. This test is what I’ll be setting up my prep off of.

[Nlightened]

Back Day

Chins 3x fail

Supinated Pulldowns 4x10
100,120,160,200,240

Behind the Head Lat Pulldowns 2x10
140,140

Chest Supported Iso Row 3x15
2 plates both sides for all 3 sets

Rack Pulls
225x5
315x5
405x5
495x4

Straight Arm pushdows w/ rope
2x15
55 lbs both sets

Hyperextensions 2x fail

[Nlightened]

Arms

Preacher Curls 6x12
50,60,70,70,70,70

Reverse Curls 4x8
70lb all 4 sets

EZ bar cable curls 4x15
4 sets at 55.5

Tricep Pushdowns 4x12
75,80,85.85

Lying skull Crushers 3x15
90,90,90

Bodyweight dips 2x fail

3 sets of 15 hanging leg raises
3 sets of 15 cable crunches
3 sets of 20 oblique High cable crunch

[Nlightened]

Leg Day

Lying Leg Curls
2x20 at 60lbs
then 4x10
80,100,120,240

Barbell Squats
2x10
135,225
2x6
315,405
1x8 at 495
1x8 at 315

Reverse Lunges 3x10 each leg
135 x 3 sets

Leg Press with 4 and 1/4 plate on each side
1x6, 1x15,
20 sec rest
1x15
20 sec rest
1x10, 1x7

Barbell Stiff Leg Deads 3/4 ROM 3x10
135 all 3 sets

[Nlightened]

Chest and Delts

Slight Decline Dumbbell Press
1x20 with 60's
1x15 w/ 80's
2x4 --- 100's, 110's
3x8--- 130's all 3 sets

Incline Barbell Press
1x10 w 135
1x10 w 225
3x3 w 275, 315, 365
2x7 w 275, 225

Machine Press --worked my way up too 280 and did 3 sets of 8

Low Cable Chest Fly 2x20
used 25 lbs each side for both sets

Delts
Rear Delt Band Pulls 3x25

Land mine Shoulder press 3x8
used a 45lb plate

Dumbbel incline front raises 2x15
15's, 20's

[Nlightened]

Back Day

Incline Dumbbell Row
2x15 50lb dumbbells
4x10 used 70lb dumbbells

Chins 3x fail

Rack Pulls sets of 3 till top set then dropped and did a set of 6
135,225,315,405,495, then did 6 at 315

Supinated Pull Downs 4x10
140,160,180,200

Dumbbell Pull over 3x12
used 65 lb dumbbell

Calves
Standing Calve raises 7x12 with 30 sec rest max
225 x 7 sets

[Nlightened]

Arm Day

Biceps

Drag Curls
1x15 at 60lbs
1x6 at 90lbs
3x10 at 70lbs and then did 3 drop sets of 10

Dumbbel Concentration Preacher Curls 3x10
25,30,30

Standing Alternating Curls 3x8
35,35,35

Reverse Ez bar curls 3 x15
60 lbs all 3 sets

Rope Pushdowns
1x20 at 65lbs
3x10 at 90lbs then 3 drops of 10

Bodyweight Dips 3x to failure

Skull Crushers
1x20 at 70 lbs
3x12 at 100lbs then 3 drops of 8 at 80,60,50lbs

one handed high cable cross body pushdowns 3x12
20,15,15lbs

[Nlightened]

Back Day

1 arm Barbell Rows (used 25lb plates)
1x15 with 2 plates
1x10 with 3 plates
1x6 with 4 plates
4x10 with 3 plates

Chins 4 x fail

Smith Machine Rack Pulls 5x5
315,405,495,405,315

Chest Supported Rows 4x8
4 sets with 3 45lb plates each side

Barbell shrugs 4x8
4 sets at 225

Seated calf raise 4x15

superset w/
standing calf raise 4x15

[Nlightened]

Chest and delts

Flat Dumbbell Press
1x20 w/ 75's
1x15 w/ 90's
1x6 w 115's
1x4 w 125's
4x8 w/ 105's

Incline barbell Press
1x3 135
1x3 225
1x3 315
4x6 at 275

Machine Press
1x6 at 220
4x8 w 5 partials at the end at 260

Cable Flys 4x8 slow reps
used 30lbs each side

Detls

Bent over dumbbell lateral raise 3x20
3 sets w 25lb dumbbells

Dumbbell side laterals 3x20
40,40,30

Spider Crawls 3x3

[Nlightened]

Arm Day

Tricep Dual Handle Pushdowns
1x10 at 65lbs
4x12 at 80lbs

Superset w
Reverse Barbell Curl
1x6 at 60lbs
4x12 and 5 partials at 70 lbs

Pin Press 4x10
225,315,315,275

superset w/
Standing Alternating dumbbell Curls
4x10 w 35lb dumbbells

Machine Dips 4x15
230lbs for all 4 sets

superset w/
Barbell Curls 4 x 15
all sets with 60lbs

Seated Overhead Rope extension
1x10 at 42.5 lbs
4x10 at 55lbs

Preacher Curls 4x8 and 7-sec iso holds
25,35,30,30

[Nlightened]

Leg Day

Lying Leg Curls
2x20 at 80lbs
1x6 at 140
4x8 and 15 partials at 120

Leg Extensions
2x20 at 100
1x6 at 200
4x8 and 10 partials at 160lbs

Leg Press
1x6 at 4 plates per side
1x6 at 5 plates per side
1x8 at 6 plates per side
1x8 at 8 plates per side
1x8 at 10 plates per side

Reverse Lunge
1x5 w 45lb dumbbell
4x8 w/ 35lb dumbbell

Dumbbell Stiff legged deads 4x10
70lb dumbbells for 2 sets
80lb dumbbells for 2 sets

Seated Leg Curls 3x15
130,140,140

[Nlightened]

Back Training

Meadows Rows (used a chest supported T-row and just stood in front of it and put the land mine on the floor)
2x20 with 2 45lb plates
4x8 with 3 45lb plates

Dumbbell Pullover
2x10 with a 80 lb dumbbell
3x12 with a 70lb dumbbell

Chins 3x fail

Dumbbell Shrugs 3x12
90,80,70's

Face Pulls to chest 4x20
42.5,50,50,50

Calves
Standing Toe Raise 4x8

Heavy Standing Calve Raise 6x8
Used 315 all 6 sets

[Nlightened]

Chest and Delts

Hammer Strength ISO chest Press
2x15 at 1 plate per side
4x8 at 1 and 1/4 plate each side
1x15 at 1 and 1/4 plate each side

Incline Dumbbell Press set of 8 until failure and then 1 set of 15
70's, 80's,90's,105's,125's,150's (Failed on 7th rep)
70's x 15

Flat Barbell Bench 5x5
225,275,247,315,315

Delts

Dumbbell Side laterals
20's x 25
25's x 20
35's x 15
40's x 12
35's x 9

Machine Rear Laterals Repeat rep scheme as side laterals
100,110,120,130,130

Cage Press (had to deviate and do a standing shoulder press in a smith with a 10 degree angle)
5x5
135,135,185,185,185