• Nlightened's Avatar
    06-14-2019, 04:01 PM
    Back,hammies, delts pump Lat pull down wide grip 1st set of 20 warm up 70 2nd warm of of 20 85lbs 1st working 120 for 12 2nd working 140 for...
    85 replies | 4133 view(s)
  • Nlightened's Avatar
    06-13-2019, 06:18 PM
    barbell curl 6x8 50,60,60,70,70,70 barbell preacher curl 5x8 control negative 5x64 hammer curls 7x12 25,25,30,30,30,30,25 rope pushdowns...
    85 replies | 4133 view(s)
  • Nlightened's Avatar
    06-12-2019, 04:51 PM
    Back Single arm Rotary lat pull down alternating no rest 4 set of 15 at 55 Lat pull down 1 sets of 15 at 140 15 seconds rest 3 sets of 15 at...
    85 replies | 4133 view(s)
  • Nlightened's Avatar
    06-11-2019, 04:32 PM
    rotator cuff warm up from blood and guts warm up chest incline bench 95lbs 2 sets 15 incline dumbbell 4x8 80,90,100,110ís dumbbell hex...
    85 replies | 4133 view(s)
  • Nlightened's Avatar
    06-10-2019, 05:34 PM
    Seated leg curls 4x10 20 seconds holds each set at the end 120,130,140,150 Stiffleg deadlifts in rack like rack pull keep bar up against legs...
    85 replies | 4133 view(s)
  • Nlightened's Avatar
    06-08-2019, 04:01 AM
    Only following the guidance of a great mind! Sent from my iPhone using Tapatalk
    85 replies | 4133 view(s)
  • Nlightened's Avatar
    06-07-2019, 03:54 PM
    Yeah the Dutch products are all legit great products! Sent from my iPhone using Tapatalk
    85 replies | 4133 view(s)
  • Nlightened's Avatar
    06-07-2019, 12:47 PM
    Back pump Dumbbell row 4x15 50,60,70,80 Stretchers 4x15 85x4 Meadows rows 4x8 2-3 seconds hold 95x4
    85 replies | 4133 view(s)
  • Nlightened's Avatar
    06-06-2019, 04:42 PM
    Arms and Quads barbell curl 6x8 50,50,60,70,80,90 barbell preacher curl 5x8 control negative 65x5 hammer curls 7x12...
    85 replies | 4133 view(s)
  • Nlightened's Avatar
    06-05-2019, 04:35 PM
    Back One arm dumbbell row 50 lbs 4 sets of 15 alternating arms no rest Reverse grip lat pull down 4 sets of 15 45 seconds rest...
    85 replies | 4133 view(s)
  • Nlightened's Avatar
    06-04-2019, 04:05 PM
    Chest incline dumbbell press sets of 8 until a hard 8 started at 50,70,80,90, 100, 110 then dropped to 80 until failure then 50 until failure ...
    85 replies | 4133 view(s)
  • Nlightened's Avatar
    06-03-2019, 05:26 PM
    I usually do some sort of leg raise or dragon curl on a bench for lowers... cable crunch or abdominal machine for uppers and either a side crunch,...
    85 replies | 4133 view(s)
  • Nlightened's Avatar
    06-03-2019, 05:24 PM
    Leg Day Not sure what was going on today cuz I actually slept well last night and had food in me from a 1 hr refeed last night... but woke up...
    85 replies | 4133 view(s)
  • Nlightened's Avatar
    05-31-2019, 03:06 AM
    Super early back and delt pump workout before heading out of town for the weekend.... meadows rows 3x20 hard squeeze 2plates x3 Smith...
    85 replies | 4133 view(s)
  • Nlightened's Avatar
    05-30-2019, 06:05 PM
    Warm up - Alternating DB curls SuperSetted 20lbs (SS) with V-Bar Pushdown/Pressdowns 13 plate* 8 Warm up sets EZ Bar Curls SuperSetted with EZ Bar...
    85 replies | 4133 view(s)
  • Nlightened's Avatar
    05-30-2019, 04:24 AM
    If I stand on a platform box I can get a pretty good stretch. When doing RDLís I always use a box and I use 25 lb plates instead of 45ís for more...
    85 replies | 4133 view(s)
  • Nlightened's Avatar
    05-29-2019, 05:21 PM
    Back Day meadows rows 4x10 45,70,95,95 Wide grip Tbar rows 2 sec contractions 1 plates x 20 2 plates x 18 2 plates x 20
    85 replies | 4133 view(s)
  • Nlightened's Avatar
    05-28-2019, 04:14 PM
    Chest And delts Incline smith press 1st working for 20 at 185 2nd working* for 15 at 225 3rd working for 10 at 245 4th working* for 8 and 5...
    85 replies | 4133 view(s)
  • Nlightened's Avatar
    05-26-2019, 04:40 PM
    Leg Day! lying leg curls 2 warmups set at 50 3x8working sets 110,110,110 Reverse v-squat (hack) sets of 8 until barely get 8 Started with 1...
    85 replies | 4133 view(s)
  • Nlightened's Avatar
    05-24-2019, 05:20 PM
    Back and delt pump Meadows row 4x15 3 second squeeze 95x4 Single arm barbell row 4x15 3 seconds squeeze 45,80, 70,70 Stretchers 3x15 85, 100,...
    85 replies | 4133 view(s)
  • Nlightened's Avatar
    05-23-2019, 03:38 PM
    Arms and quad pump barbell curls 5x10 50,60,70,80,90 Hammer curls 1 1/2 rep 5x8 20ís,25ís,30ís,25ís,25ís cable single arm curls 7x12*...
    85 replies | 4133 view(s)
  • Nlightened's Avatar
    05-22-2019, 02:47 PM
    Back and hams Underhand Barbell Rows 5x12 contraction focus 135,185, 225,225,185 Wide-grip Pulldowns4x15 100,120,140,140 Low row cable...
    85 replies | 4133 view(s)
  • Nlightened's Avatar
    05-21-2019, 03:43 PM
    Chest Dumbbell chest incline 5x8 activate pec 50,65,90,100,110ís 5x5 flat bench stay around 70% 225,245,245,265,265 5x15 chest press pump...
    85 replies | 4133 view(s)
  • Nlightened's Avatar
    05-21-2019, 06:55 AM
    Nlightened replied to a thread 1st order in Dutch Pharma
    You wonít want to use anyone else after using the quality product through Dutch Sent from my iPhone using Tapatalk
    4 replies | 171 view(s)
  • Nlightened's Avatar
    05-20-2019, 02:34 PM
    Warm Up : 3-5 Giant Sets -Lying Leg Curls - 10-12 -Leg Extensions - 10-12 -Seated Leg Curls - 10-12 -Abductor Machine - 10-12 -Adductor...
    85 replies | 4133 view(s)
  • Nlightened's Avatar
    05-17-2019, 03:54 PM
    Back 30 seconds rest 4 sets of chins body weight to total failure Bent over barbell row Warm ups 95 for 20 Warmups 95 for 20 1st working...
    85 replies | 4133 view(s)
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