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Search results

  1. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Chest Specific Day Flat Barbell Bench Press 135x10 185x10 225x10 275x6 315x5 365x4 365x5 315x9 Machine Press 5x10 (Didn’t record weight but was about 3/4 stack for all 5 reps) Superset w/ Dip Machine 210lbs 5x15 Peck Deck 5x12 at 110lbs superset w/ Body Weight Pushups 5x20
  2. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Back hamstrings and shoulders Hammer Strength ISO High Row 6sets top set was 4pps and did that for 2 sets Hammer Strength Iso Mid Row 6 sets top set was 4pps x 2 sets Leaned forward on an incline bench w/ rope attachment and pulled down into rhomboid / high lats 4x15 at 140lbs superset w/...
  3. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Push Day Machine Press sets of 10 ran the rack (probably around 8 sets) Incline Dumbbell Press 4x8 90’s.,100’s,110’s,120’s Flat Barbell Bench 135x15 185x15 225x10 275x8 315x4 275x8 Dips 4x12 superset w/ Pec Deck 4x15-20 at 130lbs Machine Lateral Raise 6x15 at 60lbs superset w/ reverse pec...
  4. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Leg Day Lying Leg press 4x30 So… yeah i did one set at 80lbs then did 1 set at 100lbs… then had to go back down to 80lbs because my hamstings filled with blood so fast i could barely curl Leg Extensions 4x30 110,130,130,130 Squats 6x6 225,315,405,495,405,315 Single Leg Leg Press 4x10 driving...
  5. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Pull Day Lying Hamstring Curls 5x15 70,90,110,130,130 Hammer Strength ISO High Row 4x10 top set 4pps T-bar Rows 3x10 topset 5pps Meadows Rows 3x10 each side w/ 2 Plates Lat Pull Downs 4x10 topset 280lbs superset w/ straight arm pushdowns 4x12 at 50lbs Lying Cable Camber Bar curls 6x 15 -...
  6. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Press Flat Bench 3 warmup sets 135x10 175x10 225x10 275x8 315x6 365x2 365x2 315x4 Dips 4x15 Flat Dumbbell Flyes 4x10 35’s, 45’s,45’s,45’s Dumbbell Pull Overs 4x10 w 75lbs superset w/ Lateral Raises 4x15 w/ 35’s Rope Pushdowns 7x15
  7. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Legs Squats 60%1RM 4x20 took 315 for the ride… Single Leg Leg Press 4x25 I only put 1PPS and focused hard on each rep… this killed Leg Extensions 4x10 superset w/ Leg Curls 4x10 20 Min Cardio This looks like a light leg day but done correctly it had me walkin funny for a few hours
  8. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Pull Day Chins 7x fail Bent Over Rows 5x12 topset was 3pps Smith Rack Pulls 5x5 top set was 6PPS Straight Arm Push downs 4x15 didnt record weight Low Row 4x15 at 160lbs form focus Reverse Pec Deck 4x15 110,120,130,130 Single Leg Lying leg curls 4x15 each leg used 70lbs all 4 sets
  9. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Legs Seated Leg Curl 2 sets low weight for 20 reps faster pace for warmup 4x10 1:3:1 tempo top set at 150lbs Leg Press Sets of 12 started at 3pps topset was 11pps V-Squat 2pps for 10 3pps for 10 x 2 sets 1pps fo 30 x 2 sets Leg Extenstions 3x10 (3rd set was full rack) 1 “Seth” set full stack...
  10. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Push Pre exhaust pec deck 6x20 Chest Press Machine sets of 10 started at 170lbs and ran the rack Incline Barbell Press 135x10 225x10 275x8 315x5 365x2 275x10 Decline Barbell Press 135x10 225x10 315x6 225x10 Dumbbell Side laterals 4x15 30’s,35’s,40’s,40’s Hammer Strength Iso Shouler Press...
  11. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Pull Day Warmed up with some chins (nothing spectacular ) Hammer strength ISO high row w/ supinated grip worked up to 4pps and did 3 sets there 1arm dumbbell rows 3x10 and drops set on 4th set 105,115,125… 135 then dropped to 75 and repped out Smith Rack pulls sets of 5 topset was 6 plates...
  12. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Arms Chest Press Machine (Close Grip) 8x12-15 Just worked my way up through the machine, didn’t record weight but I was towards the bottom of the stack on the last set Superset w Preacher Curl Machine 8x 12 did all sets at 60lbs V-Bar Pushdowns 6x20 MMC focus all sets at 65lbs superset w/...
  13. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Legs- 4sets and 4sets of ham and quad warmups Leg Press 10x10 top set 10 plates (no lockout focus on TUT) Squats 3x20 225,225,315 Lunges 3x15 (bodyweight) Dumbbell Stiff Leg Deads 3x8 (TUT focus on stretch) all w 60’s Single Leg Lying Leg Curl 3x20 60lb all 3 sets
  14. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Push Day Incline Barbell 135x10 185x10 225x10 275x8 315x6 365x4 275x15 Flat Dumbbell Press 70’sx10 85’s’x10 100’sx10 115’x x10 then dropped to 75 and rep’d out Flat DB flyes 4x15 all w 35lbs superset w Dumbbell Pull over 4x12 all with 75 lbs Side Laterals 4x15-20 25’s, 35’s, 40’s 45’s...
  15. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Pull Day Hammer Strength High Row using a reverse grip worked my way up to 3 1/4 PPS and did 4x10 there Dumbbell Single Row 4x10 90,100,110,120 Rack Pulls From Mid Shin 135x8 225x8 315x8 405x6 495x3 405x6 Low Row 4x15 ROM focus all 4 sets at 140lbs superset w/ straight arm pushdowns 4x10 at...
  16. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Arms Close Grip Chest Press Machine 6x15 150,170,190,220,240,240 Superset w/ Reverse Grip EZ Bar Curls 6x 10-15 60,70,80,90,100,90 Seated Dumbbell Curls 4x10 35’s,40’s,40’s,40’s Superset w/ Vbar Pushdowns 4x20 65,65,75,85 Overhead Nautilus tricep extension 4x12 130,150,170,190 (The plates...
  17. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Legs- Seated Leg Curls 4x15 110,130,150,150 Squats 3x 20 did 2 warm up sets at 135 and 225 and then did the 3 working sets of 20 at 275 Leg Press 5x15 top set at 9PPS Leg Extensions 4x15 150,170, full stack for last 2 sets Dumbbell RDL’s 4x 15 40’s,50’s, 60’s, 70’s
  18. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Push Day Inline Barbell Press 135x10 for 2 sets 185x10 for 2 sets 225x10 275x8 315x6 365x4 Flat Dumbbell Press Neutral Press 80’s x 10 90’s x 10 100’s x 10 110’s x 10 Pronated Dumbbell Flyes 30lbs x 12 for 4 sets Side Laterals 4 sets of 12-15 35’s,45’s,50’s,40’s superset w/ Up right rows...
  19. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Pull Day Hammer Strength High Row 6x10 last 3 sets done with 3 and 1/4 plate on each side Bent over Rows 4x10 225 all 4 sets Smith Rack pulls 5x3 225,315,405,405,405,405 Straight Arm Push downs 4x15 all at 50lbs Lying Leg Curls 4x20 70,90,90,90 Cable Curls 4x10 at 30lbs each side
  20. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Man… if you keep pushing for overload and just stay consistent you will! A friend from the gym caught me on camera doing it and sent it to me last night. Even I’m amazed at the progress. I’ve got old recordings that pop up in memories on social media where a few years ago I finally hit 315 for 6...
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