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  1. Nlightened

    Serious Goals+Serious Effort=Serious Results

    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...
  2. Nlightened

    Serious Goals+Serious Effort=Serious Results

    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...
  3. Nlightened

    Serious Goals+Serious Effort=Serious Results

    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...
  4. Nlightened

    Serious Goals+Serious Effort=Serious Results

    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...
  5. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Guys! The month as arrived! I’m super stoked that Prep is starting later this month. I’ll be running @Dutchpharma products exclusively! Huge things coming this year!
  6. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Something I’ve used in the past was a superset of leg press with sissy squats. legs were shaking and on fire every time
  7. Nlightened

    Serious Goals+Serious Effort=Serious Results

    Go get it! No excuses! Buckle down and dont quit till your done
  8. Nlightened

    Serious Goals+Serious Effort=Serious Results

    It works dont it?! I tend to find myself doing them there more then at the landmine because of the traffic in the gym.
  9. Nlightened

    Serious Goals+Serious Effort=Serious Results

    ah man that’s awesome! Thankyou for those kind comments. Absolutely take some of the workouts and try them out for your self. Put the blinders on, get focused and smash! Let me know how they work for you.
  10. Nlightened

    Serious Goals+Serious Effort=Serious Results

    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...
  11. Nlightened

    Serious Goals+Serious Effort=Serious Results

    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...
  12. Nlightened

    Serious Goals+Serious Effort=Serious Results

    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...
  13. Nlightened

    Off season blast update

    Just wow! Great work man!
  14. Nlightened

    Serious Goals+Serious Effort=Serious Results

    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...
  15. Nlightened

    Intro young buck ready to step into gear

    Welcome to the board! As stated by the other’s, the more info you can give the better we can help. Give a shout if you need anything
  16. Nlightened

    My intro to bodybuilding

    Welcome to the board! Sounds like you’ve already had quite the journey. Glad we can be apart of the future. If you need anything give a shout!
  17. Nlightened

    Serious Goals+Serious Effort=Serious Results

    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...
  18. Nlightened

    Serious Goals+Serious Effort=Serious Results

    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
  19. Nlightened

    Serious Goals+Serious Effort=Serious Results

    I used that Ultrabol blend on my last prep to and it was phenomenal. You will love it
  20. Nlightened

    Serious Goals+Serious Effort=Serious Results

    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...
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