Serious Goals+Serious Effort = Serious Results

Push Day-

Incline Dumbbell Press 4x15
37.5 lb dumbbell for all 4 sets. (this was more of a warmup then anything)

Incline Barbell Press 4x6
135,185,225,275, 275

Machine Chest Press
worked up by sets of 8 till had full stack
then did 3x8 w full stack

Pec Deck 3x8
used 7 plates on the stack

Bent over Lateral raises 4x15
used a 25lb plate in each hand

Seated Cage Press 4x6
135 x 4 sets

Bench Dips 4 x 15

Lying Extensions w/ dumbbells 4x12
used 37.5 lb dumbbells all 4 sets
 
Leg Day

Standing Alternating Leg Curls 4 working sets of 10
worked my way up to a hard 10
3 sets with 7 plates in stack
1 set of 10 , dropped 2 plates and did another 10, dropped 1 plate and did another 10

Barbell pause squats sets of 6
135, 185,225,275, 275,275,275,275 (5 working sets at 275)

Bulgarian split squats
10 lb plates for 10 reps each leg
25 lb plates for 10 reps each leg
37.5 lb dumbbells for 10 each leg
then did the bugarian drop set of death....

Barbell Stiff leg Deads 2x10
135 lbs both sets 5 sec decent and good stretch

Standing Calve raises 6 sets of 10 at 225lbs
1st 3 sets good 10 reps with hard contractions at top
2nd 3 sets used a 2 sec stretch (stood on a retaining wall top brick that I stole from the yard)
 
Pull Day

Cable Rows
worked up to a solid 10 with 8 plates
then did 4x10 with 8 plates

Supernated Pull Downs 4x10
took the stack for a ride 4 x

Face pulls (towards chest) 4x10
used 5 plates in the stack

Dumbbell Pull Overs (banded) 4x10
used a 37.5 lb dumbbell for all 4 sets

Pin Wheel Curls 4x10
used the 37.5 lb dumbbells for all 4 sets

21's (Meadows Style) 3 sets
50lbs on the camber bar all 3 sets

Then used a band to do rope crunches 4x failure.
 
Push Day

Chest
Incline dumbbell Press 4x20
used 37.5 lb dumbbells all 4 sets

Incline Barbell Press
135 x 10
185 x10
225 x 10
275 x 6
275 x 4
275 x 4

Machine Chest Press
Used Full Stack
Did a set to failure, rest 45 sec, did a set to failure, rest 45 sec, repeated 2 more times

Pec Deck 1.5's 3x8
used 6 plates on stack

Shoulders
Seated Bent over Rear delt raises 4x20
used a 25lb plate in each hand for all 4 sets

Seated Cage Press 4x6
135,135,185,185

Triceps
Single handle pushdowns
2 warm up sets
4 x10 at 3 plates each arm

Incline dumbbell skull crushers 4x12
used 37.5 lb dumbbells all 4 sets.
 
Leg Day

Standing Single Leg Hamstring Curl
worked up the stack to a hard 10
then did 4 sets of 10 with 5 partials at 7 plates

Pause Squats 5x6 60% 1rm 2sec pause in hole and explode up
worked my way up to 315 and then did 5 sets there

Single Leg Extensions 4x15
6 plates

Leg Extensions using full stack and both legs 2x20

Stiff Leg Deads 3x8 using dumbbells slow decent and 3/4 ROM
used 37.5 lb dumbbells and held stretch for a good pause

Standing Calve Raises 6x10 all at 255lbs
 
Pull Day (pump day so all 60-90 sec rests)

Cable Row 4 working sets of 10
worked up to 9 plates on the stack and did my 4 working sets there

Straight Arm Push Downs 4x8
all with 4 plates in the stack

Superset w/

Parallel Grip Pull Downs 4x10
full stack on all sets

T-Bar Rows (45lb plates)
Bar and 1 Plate for 15
Bar and 2 Plates for 10
Bar and 3 Plates for 10
Bar and 4 Plates for 10
Bar and 4 Plates for 10

EZ bar preacher curls using an incline bench as the arm support 4x8
70lbs all 4 sets

Zottoman Curls 4x12
37.5 lb dumbbells for all 4 sets

Rope (Band) crunches
4 x failure

then did 15 min of HIIT on paradyne bike
 
Had to take a few days off due to some shoulder pain. Had it looked at and was told that there isn't a tear or anything but there seems to be an impingement in the muscle itself.

Pull Day
Single Arm Barbell Rows 4x12
2 warm up sets and then 2 full plates for 4 sets

single arm supinated pull downs 4x10
used 4 plates on the stack. Hard contraction and good stretch

Dumbbel Pull over 4x10
used 37.5 lb dumbbell

superset w/

Chins 4x8
focus on slow negatives

Rope Crunches 4 x fail

Dumbbell Curl with arms supinated throughout 4x8
used 37.5 lb dumbbells

EZ bar reverse Curls 4x12
50 lbs all 4 sets
 
Push Day

Incline Dumbbell press (activation and blood pump)
4x25 with 37.5 lb dumbbells

Incline Barbell Press
135x10
185x10
225x10
275x5
275x5
225x8

Machine Press
Full Stack for 8, Rest 45 sec
full Stack for 8, Rest 45 sec
Full Stack for 8, Rest 45 sec
Full Stack for 8

Pec deck 3x8 with 15 sec iso holds after each set in stretch position
5 plates for all 3 sets

Bent over dumbbell Swings 4x25
used the 37.5 lb dumbbells for all 4 sets

banded Dumbbell Press 4x10
used the 37.5 lb dumbbells

Single Arm Pushdowns 4x20
used 2 plates in the stack for all 4 sets

Skull Crushers 4x12
37.5 lb dumbbells for 1st set
a 25lb plate in each hand for the remaining 3 sets.
 
Legs Nothing Flashy just effective

Standing Single Leg Curls
worked up by sets of 8 until a hard 8 then did
4 sets of 8 with 2 sec contractions and 10 sec iso holds in the stretch position

Pause Squats 5x6
worked my way up to 315 slowly for extra volume
did 5 working sets at 315 with 3 sec negatives and 1 sec pauses in the hole

Single Leg Extensions 3x20
5 plates in the stack

Stiff Leg Deads w/ barbell 4x8
135 for all 4 sets

6x8 Standing Calve Raises
all sets done at 275lbs.
 
Back Day Pump focus

Front Lat Pull downs 4x10
full stack for all 4 sets

Straight arm pushdowns 4x10
used 5 plates in the stack

Superset w/ Low Rows (focus on driving elbows back and get a hard contraction) 4x10
used 9 plates in the stack

T-Bar Rows 4x15
Bar and 2 Plates for 1 set
Bar and 3 Plates for 2 sets
Bar and 4 Plates for 1 set

Single arm dumbebell preacher Curls 4x8
used 37.5 lb dumbbells all 4 sets

superset with barbell curls 4x 15-20
just the 45lb bar...just pumping the blood in

Pinwheel Curls 4x12
used 37.5 lb dumbbells

4 sets of rope (Banded) crunches to failure
 
Push Day pump

Flat dumbbell presses 4x15
Used 37.5 lb dumbbells (focus on activation of the muscles)

Pec Minor Dip (4xfail)

superset w/

dumbbell flyes 4x10
used 37.5 lb dumbbells

Dumbbell Side Laterals
4x12

Facepulls with a band 4x25 (these burned like hell)

Straight Bar Pushdowns 4x10
used full Stack

Bent over Tricep extensios 4x15
used 5 plates in the stack
 
Legs

Standing Alternating hamstring curls
4 sets of 15
7 plates in the stack

Barbell Squats 4x15
225,275,275,275

Walking dumbbell lunges 4x12 steps each leg
used 37.5 lb dumbbells

Single Leg Extensions 3x15
used 7 plates in the stack

Standing Calve raises 6x10
225lbs all 6 sets.
 
Push Day

Incline dumbbell press 4x20
used 37.5 lb dumbbells all 4 sets (all chest activation)

Incline Barbell Press sets of 8
135, 185,225,275

Hex Press cluster set 4xfailure (30,18,12,10)
used the 37.5 lb dumbbells

Chest Dips 4xfailure
superset w/
pec Deck 4x10

Bent Over rear delt swings 4x30
used the 37.5 lb dumbbells all 4 sets

seated dumbbell press 4x10
used hte 37.5 lb dumbbells

Lying Dumbbell Extensions 4x10
used the 37.5 lb dumbbells all 4 sets

Overhead dumbbell extension 2x10 with the 37.5 lb dumbbell

Over head rope extension 2x15
used 4 plates in the stack
 
Legs

Standing hamstring curl worked my way up by sets of 10
when I got to hard 12 started to pyramid
12,10,8,6 6 was with 8 plates in the stack

Barbell Squats 3 working sets of 8 (last 3 sets count as working)
135,185,225,275,315,315,365

Barbell Hack Squats 2x10 and then did a drop set
225,225.....then 225 for 10 dropped and 135 for 10

Single Leg Extension 4x10 each leg
6 plates in the stack

Stiff Leg Deads w/ barbell 3x8
135 for all 3 sets

Standing Calve raises 6x10 at 225lbs
 
Pull Day

One Arm Barbell Rows 4x10
worked my way up and 2 45lb plates for all 4 working sets

Chins 4x fail

superset w/

straight arm pushdowns 4x8
5 plates in stack for all 4 sets

Prone Shrugs 4x12
used 37.5 lb dumbbells all 4 sets

Single Arm Preacher curls 4x8
used 37.5 lb dumbbells for all 4 sets

Hammer Curls 4x12
used 37.5 lb dumbbbells for all 4 sets

Band Crunches 4x35

20min treadmill
 
Push Day

Machine Press 4x10
3-4 warm up sets
then 4 sets at full stack

Pec Minor Dips 4x8

Superset w/

Dips 4x12

Side Lateral raise 4x8
used 37.5 lb dumbbells

super set w/

Bent over dumbbell Swings 4x12
used the 37.5 lb dumbbells

Pronated Dumbbell Kick Backs 4x10
used a 20lb dumbbell

Skull Crushers (W/ EZ bar) 4x12
90 lbs all 4 sets

20 min cardio
 
Updating from over the weekend

Leg Day:
Standing Hamstring curls
worked up by sets of 10 till hard 10 and then
did 4 working sets there

Squats (Blood pump so these were pretty fast paced with only 60 sec rests) 4x15 at 225 4x10 at 225

Leg Extensions single leg 4 sets of 15

Standing Calve Raises 6x10 at 225


Pull Day

Meadows Rows 4x8
worked my way up to 3 45lb plates and then did 4 working sets there

Rack Pulls from Mid shin 5x5 at 225

Straight arm pushdowns 4x8

superset w/

Banded Dumbbell Pull overs 4x8

Face Pulls (pulled more towards the chest) 3x10

Hanging Leg Raises 6x fail

EZ bar curl with 5 sec eccentric 4x8
70 lbs all 4 sets

single arm preacher curl 4x8 4 sec eccentric
used a 37.5 lb dumbbell all 4 sets

20 min cardio
 
Push Day

Machine Press
sets of 8 till a hard 8 and then 3 working sets

Flat Barbell Press 5x5 (slight pause on chest each rep)
Worked way up to 275 and did my 5 working sets there

Dips 4x12

superset w/

stretch push ups 4x fail

Seated Cage Press 4x8
135 for all 4 sets

Single Arm Bent Over Rear Lateral Raise 4x15 (each arm)
Used a 20 lb dumbbell (No Swings)

Tricep cable pushdown (used a rope attachment) 4x12
used 5 plates in the stack
focus was on elbows staying in same postion and bringing knuckles to parallell with the floor

Overhead Dumbbell Extensions 4x10
used 37.5 lb dumbbell

20 min cardio
 
Legs

Standing Hamstring Curls
Worked up by sets of 10 till it was hard
Then did a pyramid of 12,10,8,6 (I used all but one plate on the stack by the time i got to 6)

Barbell Squats set of 8
135,185,225,275,315,365,405

Dumbbell Lunges 3x10
Used 37.5 lb dumbbells for all 3 sets

Single Leg Extensions 4x15
each set was hard contractions till atleast 10 reps and then the remaining reps were partials

Stiff Leg Deads 3x8
used 185lbs all 3 sets

Standing Calve Raises
3x20 at 185
3x8 at 225 (focus on stretch position)
 
Pull Day

Cable Row 4x12
Working sets were full stack

Straight Arm Pushdowns 4x8
5 plates in stack all 4 sets

superset w/

Supinated Pull Downs 4x8
full stack on all 4 sets

Prone Shrugs 4x12
Used the 37.5 lb dumbbells

Dumbbell Curls 4x8
used 37.5 lb dumbbells all 4 sets

Hammer Curls 4x12
used 37.5 lb dumbbells all 4 sets

Band Crunches 6x35

20 min cardio
 
Legs (Friday)

(Finally Back in a gym)

Leg Press
3 plates each side for 50 reps
4 plates each side for 40 reps
5 plates side for 30 reps
6 plates each side for 20 reps
7 plates each side for 10 reps

Squats
3 sets of 20 at 225

Lying Leg Curls 5x10
70,90,130,120,110,110

Seated Calve Raise 6x15
used 2 plates (hard contraction and 10 sec iso stretch after each set)

superset w/

6x20 Rope Crunches

20 min cardio

Push Day (Saturday)

Incline Bench
135x 10
185x10
225x10
275x8
315x5
365x4
315x5
275x6
275x5
225x10

Dips 3x15 (body weight)

Smith Shoulder Press
135x10
175x10
175x10
175x10

Side Lateral Raise 4x10
35s, 40's, 40's, 40's

Lying Dumbbell extension
(this looked like a skull crusher method but w/ only 1 heavy dumbbell) 4x10
80, 90,90,90

Rope Pushdowns 4x12
50, 75,75,75

Pull Day (Sunday)
Lat Pull Downs sets of 10
185,220,240,260
then did 280 for 6 w/ 4 assisted forced reps

T-Bar Rows sets of 10
started at 1 plate and worked up to 5 plates

Rack Pulls sets of 6
225,315,405,405,405

Face Pulls to the chest 4x15
50,75,80,80

Barbell Curls 4x10
80,90,90,90

Superset w/
Rope crunches 4 sets to failure

Machine Preacher Curls (single Arm) 4x10
50, 50,70,70

Reverse Grip EZ bar curls 4x15
used 60 lbs all 4 sets

20 min cardio
 
Push Day (Pump)

Machine Press sets of 12-15
150,170,190,220,240

Cable Cross over 4x12
25 Each Side,30,35,35

Superset w/

Dip Machine 4x15
190 for all 4 sets

Bent over Rear Delt Flyes 4x15
used 30 lb dumbbell for all 4 sets

Hammer Strength Iso Shoulder Press 4x10
1 45lb plate each side
1 45 and 1 25lb plate each side
2 45lb plates
2 45lb plates each side

pushdowns used 2 single handles 6x12-15
35,42.5, 55, 65, 75,80

Laying Skull Crushers 4x8-10
Used a 90lb preloaded camber bar for all 4 sets

Single arm cross body pushdowns 3x12
25lbs all 3 sets

20 min cardio
 
Legs

Leg Press Sets of 8
worked way up starting at 1 plate per side up to 10 plates per side

Squats sets of 10
135,225,315,405,315

Leg Extensions 4x10 with 3 sec contractions
180,220,220,220

Lying Leg Cursl 5x12 (45 sec rests)
90,110,130,110,110

Standing Calve Raises 8x10
225,225,225,315,315,315,225,225

20 min Cardio
 
Threw in an arm day just because..


Warm up: 8 rounds
Barbell curls 40-60 lbs for sets of 15

superset / straight bar pushdowns 50lbs for 15 reps

EZ bar curls 4x10
90,100,100,100

Preacher Curls (w barbell) 4x8-10
used 80lbs all 4 sets

Dumbbell Curls 3x10 pronated grip throughout
35's, 40's, 45's

Hammer Curls 5x10
35,35,40,40,50

V-bar pushdowns (just getting blood back in there) 3x15
60lbs all 3 sets

Close Grip Bench Press
135x 10
185x10
225x10
225x8
275x8
315x6
365x4 (used a sling shot for the first time ever on this set) was kinda impressed how much it helps at the bottom to keep things moving

Over Head Rope extensions 4x15
55,60,60,65

incline close grip pushups 3x15 (bodyweight)

20 min cardio
 
Back Day

1 Arm Barbell Rows sets of 10
worked up to 4 plates and then back down

Chest Supported ISO Hammer Row 4x12
1 plate per side (warmup set to get used to the motion)
2 plates per side
3 plates per side
4 plates per side
3 plates per side

mag Grip Pulldowns 4x8-10
160,190,220,240

Dumbbell Pull overs 4x10
used a 70 lb dumbbell all 4 sets

4x20 Rope Crunches
3x15 bench leg raises

20 min cardio.



I've decided after weeks of getting my body primed and leaned down (probably around 8% bf right now, abs are lightly visable) that I'm going to start a grow phase next week.

I'll be using Dutch products exclusively and I'll post pictures of the gear and give stat updates as I go. I am going to be doing 30 min fasted cardio in the mornings and still do 20 min atleast 3 x a week after training. I'm not too worried about fat gain since there's no need for a summer body with everything being closed this year, however, I do want to put away alot of good calories and grow like crazy. Big Plans for the next year.... provided godzilla doesn't attack or some stupid thing like that in 2021.
 
Busy Weekend so Catching things up ...

Started my Grow Phase on Sunday.
Morning Weight: 224.9
BF: exact is unknown but I have visable abdominal lines so probably around 8-9%
Height: 5'-10 1/2"

Gear being run: All @Dutchpharma products
Test 400
Boldenone 400
Deca
Masteron P--- later in the phase
Tren E---- later in the phase

I'm going to be paying really close attention to gut health and digestion throughout.

Pull Day:
Chins 5x fail

T-Bar Rows sets of 10
worked my way up to 4 plates and did 4 sets there

Lat Pull Downs 4x8
160,200,240,260

Rack Deads From mid shin sets of 6
worked up to 5 plates per side on a smith

Meadow Rows 3x20 lower lat focus
used 2 45lb plates all 3 sets

Face pulls to chest 3x15
used 75lbs all 3 sets

Cable Camber bar curls sets of 15
worked my way down the stack to 95lbs (about 8 sets)

Reverse Grip Curls 4x10
50 lbs all 4 sets

Single Arm Machine Preacher Curls
3x8 at 60lbs


Push Day (Monday)
Incline Barbell Press 4x8
worked my way up to 275 and then did 4 sets there

Machine Press 4x10
used full stack for all 4 sets

superset w/

Dips 4x fail

Dumbbell Flyes 4x15

Lateral Raises 4x12
40lbs all 4 sets

Front Raises 4x10
25 lbs all 4 sets

Rope Pushdowns 4x20

Dumbbell Lying extensions 4x12

20 min Cardio

Legs (Tuesday)

Warmup --- leg curls and leg extensions 5 rounds super set light weight

Barbell Squats
135x 8
185x10
225x10
275x10
315x8
365x8
405x6
455x5

Leg Press Sets of 10
started at 4 plates each side
top set 8 plates each side

Lying Leg curls 4x12
110,130,130,110

Stiff Leg Deads 4x8
135,185,185,185

20 min cardio
 
Arms Day

This was a weird way for me to organize my arm routine bust i kinda liked the way it went....

Ez bar preacher curls 3x12
used 60 lbs for all 3 sets good focus on the contractions

Close Grip Bench
135x10
185x10
225x8
275x6
315x6
365x3 (went slow negatives and had spotter guide me up on last 2 reps)
405 2 slow reps with spotter guiding (he probably helped a little)

Dips set were to failure and had a partner pull down on my belt rather then use a weighted belt (these caused a massive pump)

Super set w

standing barbell curls 4x10
70,80,90,80

Hammer Strength Overhead extension
4x10
150,170,200,220

Dumbebell Curls 3x10
45's, 45's, 40's

20 min cardio
 
Pull Day

Chins 3x fail

Barbell Rows
135x15
185x15
225x10
275x8
315x5

Rack Pulls from high shin
315x6
365x6
405x6
455x6
495x4

Lat Pull Downs 4x10
180,200,240,260

superset w/
hyperextensions 4x fail

Lying Hamstring Curls 4x15
used 100 lbs on all 4 sets

Dumbbell RDL's
3x10 w 65lb dumbbells

Standing Barbell Curls 4x10
70,90,90,80

Superset w/

Pinwheel Curls 4x10
40's, 35's, 35's,35's

Cabled camber bar curls 3 sets inside grip 3 sets outside grip
50,60,65,70,75,80

20 min cardio
 
Push Day

Hammer Strength ISO chest press sets of 12
1 plate per side
1 plate and 1 1/4 plate
2 plates
2 plates and 1 1/4 plate

Incline Barbell Press
135x15
185x12
225x10
275x6
315x6
365x4
225x12

Dips 4xfail (body weight)

Incline Bench Cable Flyes 4x15
(each side)
25,30,30,30

Champaine Dumbbell Press 3x10 and then drop set of death
60lbs x 10
60x10
60x10
60x10---45x10----35x10--25x50

Hammer Strength Iso Shoulder Press 5x8
1 plate, 1 and 1/4 plate, 2 plates, 2 and 1/4 plates, 2 1/4 plates

Reverse Pec Deck 4x20 at 110lbs
superset w/
Dumbbell Lateral Raises 4x12 w/ 30 lb dumbbells

Rope Press Downs 7x 15
50,60,65,65,65,50,50

20 min cardio

Will Update weight in the AM
 
So...My weight is sky rocketing.... After my morning fasted cardio I am sitting at 243.4lbs

Legs (This training was intense)

Seated Leg curl
2 warm up sets of 15 reps
6 sets of 12
started at 90lbs and just went down the stack each set

Leg Press sets of 10 until hard 10 which was a 10 plates per side (took a 2 min break and then did a giant strip set ... take a plate off each side do 10 reps, take a plate off each side do 10 reps...and repeat till 1 plate on each side and repped it out ( I think i did like 20 when I got down to the 1 plate)

Barbell Squat --- 1 set-- set a timer for 3 minutes... put 225 on the bar ...
and go..... I think I did 53 reps in the 3 minutes...

Leg Extensions 3x15
110,130,130

Stiff Leg Deads 3/4 ROM 3x8 at 110 lbs

20 min cardio
 
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