• Nlightened's Avatar
    Today, 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...
    51 replies | 1827 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...
    51 replies | 1827 view(s)
  • Nlightened's Avatar
    05-16-2019, 05:40 PM
    Quads 45 seconds rest Leg extensions Warm up 90 lbs until burn is crazy intense Warm up 110 until burn is almost unbearable 1st working 170...
    51 replies | 1827 view(s)
  • Nlightened's Avatar
    05-15-2019, 04:10 PM
    Back and hamstrings Lat pull down 3 warm up sets 85,100,100 140 for 5 sets of 12 One arm dumbbell row 75 for 4 sets of 12 3 drops of 8 ...
    51 replies | 1827 view(s)
  • Nlightened's Avatar
    05-14-2019, 05:33 PM
    Chest and shoulders Chest incline dumbbell press sets of 8 until a hard 8 started at 50,70,80,100,120 then drop to 75 until failure then 45...
    51 replies | 1827 view(s)
  • Nlightened's Avatar
    05-13-2019, 04:32 PM
    Legs Lying leg curls 1st working set 70lbs for 25 2nd working set 90 for 20 3rd working 110 for 15 4th working 130 for 10 Barbell squats...
    51 replies | 1827 view(s)
  • Nlightened's Avatar
    05-10-2019, 02:59 PM
    Arm Blast! Biceps Warm up with cross body hammer curls Standing Dumbbell Curls 4x12 35,35,35, 35x8 30x4 Incline bench Alternating Dumbbell...
    51 replies | 1827 view(s)
  • Nlightened's Avatar
    05-09-2019, 04:47 PM
    Following Sent from my iPhone using Tapatalk
    42 replies | 843 view(s)
  • Nlightened's Avatar
    05-09-2019, 04:45 PM
    Legs Lying leg curl 12 10 8 6 90,110,130,150 Squats were going heavy... sets of 5 until I could barely get 5 Started at 135 went up by...
    51 replies | 1827 view(s)
  • Nlightened's Avatar
    05-08-2019, 05:09 PM
    Back One arm dumbbell row 50 lbs 4 sets of 15 alternating arms no restó- holy crap Batman. Didnít think that would hurt so bad. Reverse grip...
    51 replies | 1827 view(s)
  • Nlightened's Avatar
    05-07-2019, 05:19 PM
    Chest and Delts! Flat machine press focus on activation of pecs 4x8 Warmed up going down the stack and did my 4 sets at full stack Incline...
    51 replies | 1827 view(s)
  • Nlightened's Avatar
    05-06-2019, 05:18 PM
    Arm Day! Lower biceps were sore but I still had more strength in biceps today than I normally do.... very weird.... Warm Up - Get the Blood...
    51 replies | 1827 view(s)
  • Nlightened's Avatar
    05-03-2019, 11:53 AM
    I hate training arms... cuz Iím weak in that area, and thatís why it has to be done! Arms blood pump day Alternating seated incline dumbbel...
    51 replies | 1827 view(s)
  • Nlightened's Avatar
    05-02-2019, 06:05 PM
    Tonight was legs! legs seated leg curls resistance set to contraction point sets of 10 until hard weight and then 4x10 Started at 70 for warmup...
    51 replies | 1827 view(s)
  • Nlightened's Avatar
    05-01-2019, 06:06 PM
    Hereís how tonight went... weight wasnít quite close to off season stuff but the hard contractions and focused stretches still have me feeling the...
    51 replies | 1827 view(s)
  • Nlightened's Avatar
    05-01-2019, 03:58 AM
    Nlightened replied to a thread Coaching in Dutch Pharma
    This guy is legit! Heís got me in the best shape of my life... if you want real results and none of that cookie cutter coaching crap, you need to...
    170 replies | 36722 view(s)
  • Nlightened's Avatar
    05-01-2019, 03:56 AM
    Nlightened replied to a thread Summer time TD in Dutch Pharma
    Boom Sent from my iPhone using Tapatalk
    2 replies | 113 view(s)
  • Nlightened's Avatar
    04-30-2019, 04:52 PM
    Tonightís training went like this.... Warm up chest and delts Incline smith bench 4x8 last 2 drops of 8 225,245,275( plus drop),275 (plus drop)...
    51 replies | 1827 view(s)
  • Nlightened's Avatar
    04-30-2019, 04:05 AM
    All I do is grab a 10lb plate and do rotator cuff rotations then grab a band and pull from in front of me and do like a reverse flye... then I do...
    51 replies | 1827 view(s)
  • Nlightened's Avatar
    04-29-2019, 05:08 PM
    Arms 30 seconds max rest Biceps were still a little sore from Fridayís workout but good enough to go.... 5 sets/ Standing barbell curls 12 reps...
    51 replies | 1827 view(s)
  • Nlightened's Avatar
    04-26-2019, 02:18 PM
    Todayís arm blood pump training bicep ez bar curls 4x15 superset with dumbbell curls 4x20 fast firing superset with hammers 4x15 3x 20...
    51 replies | 1827 view(s)
  • Nlightened's Avatar
    04-25-2019, 06:37 PM
    Tonightís training: Standing leg curls Ė 4 sets of warm ups. 4 perfect sets of 10 reps.* 4* total work sets. 1st working 30lbs 2nd working...
    51 replies | 1827 view(s)
  • Nlightened's Avatar
    04-25-2019, 11:37 AM
    No holding back! Sent from my iPhone using Tapatalk
    51 replies | 1827 view(s)
  • Nlightened's Avatar
    04-24-2019, 04:59 PM
    Tonightís workout went like this.... Smith machine rows dead stop style 4x8 225,275, 295, 315 then 3 drop sets first two 8 reps last one...
    51 replies | 1827 view(s)
  • Nlightened's Avatar
    04-23-2019, 04:38 PM
    Rotator cuff warm up Machine chest press 3 x 8 1st working 250lbs 2nd working 290lbs 3rd working 330lbs Incline bench smith 1st set of 15...
    51 replies | 1827 view(s)
  • Nlightened's Avatar
    04-22-2019, 04:51 PM
    Here is a log of what I did tonight. 5 sets body weight dips to failure Single arm dumbbell tricep extension 1st warmup 20 for 20 2nd warm...
    51 replies | 1827 view(s)
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