Serious Goals+Serious Effort = Serious Results

N

Nlightened

Joined
Nov 13, 2019
Messages
159
What?s Up?! I?m super excited to get connected with you guys and put it out there what I?m doing and how progress is happening. This here is going to be a continuation of my current grow cycle log. So lets me give you some quick background on what ive been doing and how things are going. I?m running exlusively Dutch Pharm gear and my stack includes Test E 250, Decca, EQ400, Tren E, Test base (on weak days), and Adex.

When I started this cycle my stats were as follows:
Age:33
Weight: 235
Height 5?-10 1/2"
BF: between 10 and 12%
Goal: Major Physical changes to upper body while keeping decent lines (not get above 15-18%BF)

So as of last Thursday I am up to 250LBS and i?m still in the 13-15 BF range. (visible abs outline in the AM. I?m starting this current log 7 1/2 weeks (not quite 1/2 way) into my cycle. Follow along guys cuz this is going really great and you might catch something new to try in your own training. But do take heed that the basics are staples for me. Simple technique and Hard Serious Effort is huge in getting the kind of results I?m looking for.
 
Big Back Day- And It was epic

Smith mahchine rows dead stop
4x8 then 3 drop sets
worked up to 315 and did my 4 sets there (Massive lat pump already)

superset with one arm cable rows 4x8
35.5x4 sets

Narrow Grip lat Pulldowns 4x10
200,220,240,260------ I've noticed my pulldown #'s are skyrocketing

Barbell Shrug Deadlift- Pulled from floor - did one deadlift and then 3 shrugs (6 deads and 18 shrugs= 1 set)
4 sets at 225

Then set a 5min timer. went up to 275lbs and did 1 dead followed by 1 shrug and sit down. waited 10 seconds and did it again...repeated until timer went off (I wanted to puke)

Hyperextentions- 1 set to failure

standing calve raise
3 drop sets starting at 315

seated calve raise 4x10
225x4 sets
 
Chest and Delts:

Rotator Cuff warm-up

Dumbbell incline press 3x8
warmed up with 50's and then 70's then hit the working sets at 80's,100's,120's (amazingly these went up really easy and so i busted out 12 reps on the last set)

Incline Barbell Press 5x5
225,275,315,315,315

Machine Chest Press 4x8
240,280,320,320

Stretch pushups 3x20

Dumbbell Lateral Raise 3x12
35's, 40's, 45's

cage press
135,145,165,165

Dumbbell rear delt raises 3x 15
25's,30's,25's

Dumbbell lateral raises (light) w/ 3 sec squeezes
4x8
15's x 4 sets
 
I'm gunna throw back to yesterday and show you my back workout:

Big Back Day- And It was epic

Smith machine rows dead stop
4x8 then 3 drop sets
worked up to 315 and did my 4 sets there (Massive lat pump already)

superset with one arm cable rows 4x8
35.5x4 sets

Narrow Grip lat Pulldowns 4x10
200,220,240,260------ I've noticed my pulldown #'s are skyrocketing

Barbell Shrug Deadlift- Pulled from floor - did one deadlift and then 3 shrugs (6 deads and 18 shrugs= 1 set)
4 sets at 225

Then set a 5min timer. went up to 275lbs and did 1 dead followed by 1 shrug and sit down. waited 10 seconds and did it again...repeated until timer went off (I wanted to puke)

Hyperextentions- 1 set to failure

standing calve raise
3 drop sets starting at 315

seated calve raise 4x10
225x4 sets
 
Serious Goal+Serious Effort=Serious Results

Serious Goal+Serious Effort=Serious Results

I'm gunna throw back to yesterday and show you my back workout:

Big Back Day- And It was epic

Smith machine rows dead stop
4x8 then 3 drop sets
worked up to 315 and did my 4 sets there (Massive lat pump already)

superset with one arm cable rows 4x8
35.5x4 sets

Narrow Grip lat Pulldowns 4x10
200,220,240,260------ I've noticed my pulldown #'s are skyrocketing

Barbell Shrug Deadlift- Pulled from floor - did one deadlift and then 3 shrugs (6 deads and 18 shrugs= 1 set)
4 sets at 225

Then set a 5min timer. went up to 275lbs and did 1 dead followed by 1 shrug and sit down. waited 10 seconds and did it again...repeated until timer went off (I wanted to puke)

Hyperextentions- 1 set to failure

standing calve raise
3 drop sets starting at 315

seated calve raise 4x10
225x4 sets
 
Arm Day- Threw in some test base and went to town

Tricep rope pushdowns 4x12
50,65,80,
then 4 set did 80 for 7, 50 for 4, and 35 for 4

Body Master Overhead Tricep Extention 4x10
170,190,210.230

Single Arm Tricep Cable Extension 4x10
20,25,30,30

Biceps
Dumbbell curls extemely slow eccentric (about 5 seconds) 4x8
30's,35's,40's,45's

Barbell half rep bicep curls 5 sec negative (I was really struggling with these)
80, 90,70,70

Single Arm Preacher Curls w/ slow negatives 3x8
40,50,60
 
Leg Day! Love leg day and today had me pumped and walkin all kinds of funny by the end.

Stiff Leg Dead lifts 5x6
135,185,225,275,315

Leg Press 4x8
12 Plates
14 Plates
16 Plates
18 Plates

Squats: 3x20
135,225,225

Ham Killers 4xfail

Seated Leg curls 3x15
120 x all 3 sets
 
How do you spend your REST DAY? I spent mine getting a deep tissue massage and cooking up my food for the next few days.
 

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My Back is TORN UP!

Back Day:

Meadows Rows worked up to 110 lbs and then did 6 working sets of 8 there

One Arm barbell rows 5x6
3 25lb plates on bar

Face-pulls 4x12 trap focus
65.5x4 sets

Barbell row 4x8 lighter with the focus on driving elbows back and getting blood in lats
175 x 4 sets

Hammer Strength plate loaded ISO High Rows
(Worked up by 25's on each side until had 4 full plates and a 25 on each side (Max Intensity on last 4 sets)

Super-set W/

Dumbbell pullovers with a 65lb dumbbell. I wanna say it was around 8-9 sets but I lost count

Hyper extensions 3 sets to failure

Calves:
Standing Calve raises 8x8
315 x 8 sets
 
Hey dude cool log. Good details. I got a few Q' for ya, and some input too. Btw, looking solid and thick in the pics. :yesway:

Why half barbell curls? First half or second half? Reason I ask is I see most guys doing bb curls in the gym with a shit ton more weight than they can handle for clean reps, and only curl it for the first half of the rep. Not implying you do that, but curious as to why?

I see you use free weights on some bicep exercises, but none with triceps. Certainly cables & machines are great if you have elbow issues, but IMO I think you might see some more growth if you throw at least 1 free weight basic movement in there, like cg bench or skull-crushers.

On leg press, is that 18 plates total, or per side? If the latter, props - that' some serious weight if using good ROM.

I think I read you started with bb rows, then supersetted those with one arm cable rows. What's your logic behind this? Not saying it's right or wrong, but not too often you see one supersetting an oxygen depleting exercise like bb rows, deads, T-bar rows with anything at all. Not only the breathing factor, but supersetting obviously take a hit on the poundage you could be using on the basic - in this case, bb rows. So what's your take?

You mentioned the gear you're using, but I didn't see dosages (I'm old - maybe a blind thing haha :p ). What's your dosages?

Obviously you know how to get er' done based on your physique. I think the couple bits I threw at ya may help. Keep on pumpin' man - lookin' good!
 
JerKy said:
Hey dude cool log. Good details. I got a few Q' for ya, and some input too. Btw, looking solid and thick in the pics. :yesway:

Why half barbell curls? First half or second half? Reason I ask is I see most guys doing bb curls in the gym with a shit ton more weight than they can handle for clean reps, and only curl it for the first half of the rep. Not implying you do that, but curious as to why?

I see you use free weights on some bicep exercises, but none with triceps. Certainly cables & machines are great if you have elbow issues, but IMO I think you might see some more growth if you throw at least 1 free weight basic movement in there, like cg bench or skull-crushers.

On leg press, is that 18 plates total, or per side? If the latter, props - that' some serious weight if using good ROM.

I think I read you started with bb rows, then supersetted those with one arm cable rows. What's your logic behind this? Not saying it's right or wrong, but not too often you see one supersetting an oxygen depleting exercise like bb rows, deads, T-bar rows with anything at all. Not only the breathing factor, but supersetting obviously take a hit on the poundage you could be using on the basic - in this case, bb rows. So what's your take?

You mentioned the gear you're using, but I didn't see dosages (I'm old - maybe a blind thing haha :p ). What's your dosages?

Obviously you know how to get er' done based on your physique. I think the couple bits I threw at ya may help. Keep on pumpin' man - lookin' good!
Click to expand...



Hey man- thanks for the follow and questions,... I'll try to hit everything.
The logic behind my coach having me do the superset that way to to tear and then fill with blood. Alot of times you'll see me do something like a heavy row with a stretching movement like a pullover of some sort.

I do use free weights on triceps as well, I get a mix of everything, without looking back it might have just been that way the last couple weeks due to the gym being busy and I had to substitute a machine in or something. The half rep style curls (From the bottom) create major tension on my biceps with the pause there. And hell no I'd die if I put 18 plates on each side of the sled my gym has ..lol... i think the best i've ever done was 11 plates per side. There is major resistance on that particular sled.

I didn't list dosages because I am of the opinion that everyone's needs are different and I don't want a newbie jumping on and seeing what I use and thinking that's exactly what he should be running. But I do break dosages up to where I pin about 3x a week.

Thanks again brother for your suggestions too. From your avatar pic it looks like you've got the arm game down pat...
 
Chest and Delts

Flat machine press with pec activation as the focus
4 sets of 8
220,260,300,330

Worked up to a heavy set on Inline Dumbbell press till barely got 8
as soon as got those 8 did 3 immediate drop sets
top set was 130's drops were to 85's,65's,50's

Immediatly following drop sets (no rest) went to machine flyes
3x20 at 110 lbs

Stretch pullups
3 sets to failure

Delts
Rear delt machine with 3 second squeezes
140x 4 sets

Lateral raises light with focus on 2 second squeeze
25's x 5 sets hit contractions for min 2 and max 5 seconds

Barbell Front Raises with 2 sec contractions
60,70,70,70
 
Arm Day

Barbell Curl 6x8
60,60,70,80,90,100

Barbell Preacher Curl 5x8 slow negatives
70 x 5 sets

Spider Hammer Curls 7x12
25lb dumbbell for 3 sets
20lb dumbbell for 4 sets

Rope Pushdowns 6x12 with hard flex (Used Lat pulleys for more resistance)
55 x 3 sets
70 x 3 sets

Close Grip Smith Bench
5x12 at 225lbs

Close Grip Push-ups slow negative and then explode up
5 sets to failure with 60 rests

Barbell Lying extentions
7x12
70,70,80,80,90,80,80
 
Back Day
Had one of those sessions that when I went in I just wanted to run the routine and get out.... but got going on squats and it turned into a "rage against the iron" session.... then i crawled out to my vehicle.

Squats 4x10 (used safety squat Bar)
started at 135 and worked up by 25's until I got to 475... was kinda pissed cuz i had that 10 count in my head and I probably could have squeezed out 2-3 more reps at the 475

Leg Extensions 3x15
160 x 3 sets

Barbell Hack Squats 4x8
135x 4 sets

Lying single leg curls 3 sec holds 3x8
50 x 3 sets

Lying leg curls 3 sec hold 3x8
110x 3 sets

Stiff Leg deadlifts 5x8 1 1/2 reps
110x 5 sets
 
Nlightened said:
I didn't list dosages because I am of the opinion that everyone's needs are different and I don't want a newbie jumping on and seeing what I use and thinking that's exactly what he should be running. But I do break dosages up to where I pin about 3x a week.
Click to expand...

Solid take & I can respect that. Good lookin' out bro - keep pumpin'!
 
Back Day

Meadows Rows 4x10
90,90,115,115

Rack Pulls from just below mid shin
225,225,275,315,315

Straight Arm Pushdowns 4x8 at 55.5LBS
Superset w/
Single Arm supinated pulldowns 4x8 at 70 lbs

Face Pulls to chest 3x12
55.5,65,70

Dumbbell Shrugs 3x8
75's,85's,95's

Calves
Standing Calve Raises 7x12 with 30 sec rests
225x7 sets
 
Chest and Delts

Inclined Smith Press 4x15
185,225,225,275

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

Hex Press 3x10
75's, 80's, 75's

Decline Dumbbell press 3x8 last set to failure
80's,90's, 70's till failure

Machine Fly with hard flex 1 set to complete failure
120lbs

Machine Rear Delts 3x30
110x 3 sets ( I was catching a major burn/pump on this)

Front Barbell raise 3x12
70 x 3 sets

Side Lateral machine 2 sets to failure
90lbs x 2 sets.
 
Arm Day... and it was all about the pump

This is all 1 Giant set so every exercise was superset with the one after it. Did 4 rounds for a total of 24 sets.

Rope Pushdowns 4x8 with wrists in and elbows flared at stretch position
65.5lbs all 4 sets

Pronated Dumbbell kickbacks 4x8
25lb all 4 sets

Machine Dips 4x8
240lbs all 4 sets

Barbell Curls 4x8
80,90,100,80

Dumbbell Hammer Curls 4x8
45,45,50,45

Rope Hammer Curls with 2 second contractions 4x8
50.5 lbs x 4 sets
 
LEG DAY!!!!

Lying Leg Curl
rep count went 12,10,8,6
weights 100,120,130,140

Smith Squats quad focus (started with a plate on each side and worked up by 25's and 45's. 5 rep sets.
Top set was 5 45's and a 25lb plate on each side. Saw stars and decided I'd done justice to what I was trying to accomplish

Leg Press sets of 12 until couldn't get 12 anymore
Top set was 7 45lb plates and a 25lb plate on each side

Frog Press (lighter weight)
3x10
180lbs x 3 sets

Walking Dumbbell Lunges
3x10
used 60's for all 3 sets

Stiff Legged Deadlifts
3x20
110 lbs x 3 sets
 
Chest and Delts

Pretty excited because I can clearly see my numbers going up on a few lifts that I'm doing on a regular basis. Started this session feeling good and refreshed and was ready to go.

Incline Dumbbell Presses sets of 8-10 worked my way up by 10lb increments
2 warmup sets and then started working sets at 90 lbs
90,100's,110's,120's,130's, then got the 140s for a set of 8 reps!!!

Incline Dumbell Flyes 4x6
40,45,45,45

DB Pullovers 4x12
70lb x 4 sets

Pec Deck 3x10
160 x 3 sets

Cable Cross-overs 4x10
35lbs(each side) x 4 sets

Delt Giant Set:
Dumbbell front raise 4x10 w 25's
Superset w/
Side Lateral Raises 4x10 w/ 30's
Superset w/
bent over dumbbel rear delt raises 4x10 w/ 25's
 
Back Day!
4 sets of chins at body weight to complete failure 30-45 sec rests

Bent over barbell rows
warm up at 135 for 20 x 2 sets
working sets were 225 for 12, 275 for 10, 315 for 8

Tbar rows
1 plate for 20 reps
1 plate for 20 reps
2 plates for 15
3 plates for 12
5 plates for 10

one arm dumbbell rows
80 for 20 x 2 sets
90 for 15
10 for 12
105 for 10

Single arm rotary pull down
70 x 4 sets of 10

Cable pull-overs (hands in normal position)
3 sets of 55.5 for 15 reps
superset with cable reverse grip pull overs
3 sets of 40 for 15 reps 15-20 sec rests
 
Arm Day

Warm up- Alternating DB curls superset with v-bar push downs 8 warmup sets

Ez bar curls 5x10
superset w
Skull Crushers 60lbs,70,80,90,100 -- 45 sec breaks

DB Hammer curls 4x10
superset w/
Incline DB extentions 30's,30's,40's, 40's

1 handed cable curls 4x8-12
25,30,35,40
superset w/
Pushdowns
65,65,70,70------ 45 sec rests

Reverse Grip Barbell Curls 4x10
60,70,70,80

superset w/
DB kickbacks
25lbs x 4 sets
 
Leg Day
Lying Hamstring Curls 4x8 1/2rep from bottom, fullrep, and 1/2 rep from top= 1 full rep
80,60,60,60

V-Squat with repeated technique as the hamstring curls
4 total plates x 4 sets

Stiff Leg Deads 4x15 3/4 ROM
135x4 sets

Leg Extentions 4x20
100,120,120,120

Bodyweight Lunges 2x20
 
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