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Search results

  1. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Back/Hams/Bi’s Warmup Pullups 2x15 Barbell Rows Pronated Grip 4x12 w/ 225 Barbell Rows Supinated Grip 3x10 w/ 225 Rack Pulls 6x12 superset w/ Lat pull downs 6x10 Meadow’s Rows 4x6 light w/ lat focus used 2 45’s on the bar Dumbbell RDL’s 4x8 50’s, 55’s, 55’s, 50’s Single Leg seated Leg...
  2. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Arms/calves and abs V-Bar pushdowns 4x20 superset w/ Reverse Grip Camber Bar curls 4x15 Standing Double High cable Curls 4x12 superset w/ reverse grip single handle pushdowns 4x 12 Lying Dumbbell Extensions 4x12-15 superset w/ Dumbbell Curls 4x8-10 Over head Camber Bar Extensions (standing)...
  3. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Chest/ Shoulders Seated Cable Fly 4x20 light weight (muscle activations) Slight Incline Dumbbell Press 70’s x10 80’s x 10 90’x 10 100’s x 8 110’s x 8 120’s x 8 130’s x 7 Seated Cybex Chest Press 4x10 top set 280 Smith Machine Floor Press 3x15 w/ 225 Pec Deck 4x15 Reverse Pec Deck 4x15...
  4. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Legs Leg Curls 5x10-15 Squats 135x10 225x10 315x10 405x8 495x6 225 x 20 225x20 Hack Squats 1pps x 15 2pps x 12 3pps x 10 3pps x 10 2pps x 12 Stiff Leg Deads w/ trap bar 4x10 w/ 1pps (stretch focus) Split Squats 1pps 4x10 Lunges 4x15 each leg Calve Machine 6x15 at 150lbs 20 min hiit cardio
  5. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Right now I’m doing 30 min of fasted cardio in the morning on a treadmill w/ incline my after training 20 min cardio is hiit on a bike
  6. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Arms Rope Pushdowns superset w/ Rope Bicep Curls 4x15 each Skull Crushers 4x15 w/ 90lbs superset w/ Dumbbell Curls 4x8 w/ 40’s Tricep Dip Machine (plate loaded) 4x15 w/ 2pps superset w/ concentration curls 4x12 w/ 30lbs Under Hand iso pushdowns 4x12 each arm super set w/ close grip camber...
  7. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Chest/ shoulders/ tris Cable Fly warmup 5x15-20 Incline Dumbbell Press 135x10 185x10 225x8 275x5 315x3 135x20 Flat Dumbbell Press 4x20 75’s, 80’s, 70’s, 70’s Pronated Dumbbell Flyes 4x10 Chest Focus Dips 3x8 Cable Flyes 4x15 Bent over rear lateral raise 4x10 w/ 50’s standing side lateral...
  8. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Push Day…yeah I know I just did one but I did another… Flat Dumbbell Press 4x20 top set was with 90’s Incline Barbell Press 4x12 top set 225 Feet Elevated Pushups 2x20 Pec Deck 3xfail Cable PushDowns 3x15 top set was with 80lbs JM Press 3x8 w/ 30’s Cross Body Single Arm Pushdowns 3x15...
  9. Nlightened

    Serious Goals+Serious Effort=Serious Results

    ok… gotta play a little catch up on a few training sessions Chest/ Tri’s/ Shoulders Free Motion Cable Flyes 5x15 (warmup) Inline Hammer Plate Loaded Press 5x10 top set was 3pps Cybex Wide Grip Decline Chest Press 4x10 Top set full Stack Flat Dumbbell Neutral Grip Press 3x15 with 70’s...
  10. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Legs Seated Leg curls 6x 12-15 warmup Barbell Squats 135x10 225x10 315x8 405x6 495x6 495x4 Hack Squats 1pps x 20 2pps x 20 3pps x 18 3pps x 10 Leg Press 3x20 Lighter 3pps Leg Extensions 3x20 Body Weight Lunges 2x fail (around 14 steps per leg) Hip adductor and abductor superset 3x15 at...
  11. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Pull Day Cybex Lat Pull Down Machine 8x15 I alternated the grips between pronated and neutral Chest Supported Row 4x12-15 top set was 3 pps Plate Loaded High Row (Supinated Grip) 4x10 used 2pps all 4 sets 1 arm dumbbell row 3x10 85, 95, then did a drop set of 10x85lbs 10x 65lbs, 10x 45lbs...
  12. Nlightened

    Serious Goals+Serious Effort=Serious Results

    anything above 225.25 would put me in the super heavies where it’s unlimited from that point
  13. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Chest/Tris/Shoulders Warmup Free motion flyes 5x20 Cybex Chest Press 4x10-15 top set was full stack Incline Dumbbel Pronated Flyes 4x15 topset was with 50’s Flat Hex Press lighter …used 55’s 4x15 w/ 4 sec negatives Close Grip Bench 5x5 top sets used 225 Cybex Tricep Pushdown machine 2x25...
  14. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Yep… i want to be in the heavy’s so I have to get below 225.25 Shouldn’t be a problem as I’m usually able to get sub 4%…My last show I was at 3%
  15. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Back/Hamstrings/ Biceps Lat Pull Downs 4x15 top set was 220 Cybex Row Machine 4x12 top set full stack Straight Arm Pushdowns 4x15 at 50lbs Hammer strength Iso High Row Supinated grip 3x12 2pps Seated Leg Curl 6x12-15 Barbell Curl 4x15 topset 80 Cable 1 arm Preacher Curls 4x10 at 55lbs 20...
  16. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Leg Day Leg Curls 6x15 (mainly a warm-up) Barbell Squats 135x10 225x10 315x8 405 x 4 (quit at 4 because my lower back was having issues) 315 x 15 Hack Squats 3 straight sets of 10 w/ 3pps Squat Press Leg Press 4x 12-15 top set was 8pps Hex Bar RDL’s 3x12 Leg Extensions 4x15 Hip adductor...
  17. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Starting Prep at 247lbs out of bed and 10.98%bf
  18. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Chest/tris/shoulders Cable Flyes 4x20 (this was more for a warmup) Incline Dumbbell Press 85’x 10 95’s x 10 110’s x 8 120’s x 6 130’s x 6 150’s x 6 150’s x 6 Chest Press machine 4x 10 top set was machine maxed out Seated Cable Flyes 3x30 Lighter weight but burned like hell Single Arm...
  19. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Pull training session Pull Ups 4xfail Supinated Grip single arm Low row 4x15 Rack Pull 4x15 at 225 Upright Dumbbell Rows top set was with 60’s Hyper extensions 3 x 15 Dumbbell Curls 4x8 top set was with 55’s Straight Bar Curls (lighter and short rest) 7x15 used a 50lb preloaded bar...
  20. Nlightened

    Serious Goals+Serious Effort=Serious Results

    met w/ tren2k14 last night to discuss my upcoming prep that will begin next week… Starting weight is 250.4 out of bed body fat I’ll post soon (i had a composition test done but I don’t trust the results were accurate because there were discrepancy’s in conjunction to a test I had done only a...
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