Dutch Pharma


Time to light it up!

Page 3 of 8 FirstFirst 1234567 ... LastLast
Results 31 to 45 of 110
  1. #31
    Senior Member


    Join Date
    Mar 2017
    Location
    Western North Carolina
    Posts
    1,859

    Thanks Thanks Given 
    668
    Thanks Thanks Received 
    344
    Thanked in
    242 Posts
    Rep Points
    2147483647

    Time to light it up!

    Dude trains like a Terminator. How old are you?


    Edit: Never mind I went back and found it; 32. Good age to crush it still.


    Sent from my iPhone using Tapatalk

  2. #32
    Senior Member
    Killionb12's Avatar


    Join Date
    Jan 2018
    Posts
    968

    Thanks Thanks Given 
    413
    Thanks Thanks Received 
    280
    Thanked in
    210 Posts
    Rep Points
    1315855324

    subbed. look awesome man! Great physique

  3. #33
    Board Rep
    BOARD REP
    DUTCHPHARMA's Avatar


    Join Date
    Nov 2016
    Posts
    1,034

    Thanks Thanks Given 
    3
    Thanks Thanks Received 
    82
    Thanked in
    51 Posts
    Rep Points
    2007243111

    Hard Work ! Very nice physique, happy to have you here in the sub,
    DUTCH QUALITY GEAR
    DutchQuality-Domestic-Excellence in Service
    Wickr Messenger : DutchPharmaUsa
    DutchPharma@ProtonMail.com

  4. #34
    Member
    Nlightened's Avatar


    Join Date
    Apr 2019
    Posts
    84

    Thanks Thanks Given 
    22
    Thanks Thanks Received 
    19
    Thanked in
    14 Posts
    Rep Points
    1810100

    Hereís how tonight went... weight wasnít quite close to off season stuff but the hard contractions and focused stretches still have me feeling the blood in my back... and itís been 3 hrs since I trained....

    Back

    pulldowns vary grip every set.
    3 warmup sets 100,120,120
    3 sets 10-15 reps squeeze hard
    140 wide grip, 160 mag grip medium grip, 180 reverse close grip

    dead stop dumbbell rows 3x8
    105, 115, 115

    meadows rows 3x8 hard sets
    Plate totals: 90, 120, 90- used chest supported t-row as a land mine

    Diverging Seated rows
    3x 12-15
    170, 170, 150

    Banded dumbbell pullovers 3x12. 55lb dumbbell w\blue band
    Superset with
    Dumbbell upright rows 4x 15
    25ís, 30ís, 35ís, 35ís

    Banded Good-mornings 3x25 -used orange band

    Lower abs 6x failure



    Sent from my iPhone using Tapatalk

  5. #35
    Member
    Nlightened's Avatar


    Join Date
    Apr 2019
    Posts
    84

    Thanks Thanks Given 
    22
    Thanks Thanks Received 
    19
    Thanked in
    14 Posts
    Rep Points
    1810100

    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 and went up by 20ís to 150
    Did 150 x 4

    leg press sets of 10 until could barely move the weight counting last 3 as working
    Top set was 16 plates total

    V-squats 4x8 30-45 sec rests
    275

    barbell squats sets of 6 increased weight slowly until hit a hard set
    4 sets of 6 at 335 using safety squat bar
    Super set with
    Sissy squats holding 25lb plate 4x8

    occluded leg extensions 4x30 reps 30 secs rest
    dont take wraps off
    70lbs

    occluded secret quad defining movement
    2 sets of 12 at 70 lbs
    1 set of 10 at 70lbs

    occluded leg curls 4x30
    50 lbs

    Standing calf raise 3x15
    Seated calf raise 3x12 Didnít log weight on calves.


    I crawled out of the gym....


    Sent from my iPhone using Tapatalk

  6. #36
    Member
    Nlightened's Avatar


    Join Date
    Apr 2019
    Posts
    84

    Thanks Thanks Given 
    22
    Thanks Thanks Received 
    19
    Thanked in
    14 Posts
    Rep Points
    1810100

    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 curl
    25ís for 26
    30ís for 15
    30ís for 12 stood up and did 10 hammers
    30ís for 12. 12-15 sec iso holds (the pain probably wasnít allowing me to count smoothly)
    This HURT. 4 total work sets.
    *
    ez bar curl 7x12
    50 lb + 45 lb bar

    triceps
    pushdowns 4x30 then 10 forced reps end ofevery set
    55lbs
    seated rope extensions 4x15
    42.5lbs

    abs weighted crunch 6 x failure
    Did 3 sets on lowers and 3 sets on uppers

    Also superset the abs with some finisher bicep high cable curls... didnít log weight and the reps were around 15-20

    Seems short but it hurt and I had a major pump


    Sent from my iPhone using Tapatalk

  7. #37
    Member
    Nlightened's Avatar


    Join Date
    Apr 2019
    Posts
    84

    Thanks Thanks Given 
    22
    Thanks Thanks Received 
    19
    Thanked in
    14 Posts
    Rep Points
    1810100

    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 moving and the Sweat Rolling!!

    1. Barbell Curls - 2 warm Up Sets , 3 Work Sets
    90x8, 100x8 , 110x4 90x6 60x8
    (Last Set 3 Set Drop Set!)

    SuperSetted with
    V- Bar Pressdowns - 2 warm Up Sets , 3 Work Sets x 12
    50,72.5,95

    2. Seated Cable Curls - 3 Work Sets x 12
    25,30,42.5

    SuperSetted with
    Rope Pressdowns - 3 Work Sets x 15
    50,65, 80

    3. Standing Alternating DB Curls - 1 warm Up Set, 3 Work Sets
    45x8
    45x8
    50x 7

    SuperSetted with
    Close Grip Bench Press - 1 Warm Up Set, 3 Work Sets x 3 Work Sets
    225 x10
    275 x9
    315 x 6 drop to 225 and did 10 more


    4. Spider Curls with DB and Barbell - 1 warm Up Set of each and 2 work sets of Each x 10-12
    30ís, 30ís
    Barbell85,85

    SuperSetted with
    Over the Head DB Extensions - 1 Warm Up Set, 3 Work Sets x 12
    35,45,45,35

    Lower abs 6x12
    Upper abs 3 sets
    Obliques 2 sets


    Sent from my iPhone using Tapatalk

  8. #38
    Member
    Nlightened's Avatar


    Join Date
    Apr 2019
    Posts
    84

    Thanks Thanks Given 
    22
    Thanks Thanks Received 
    19
    Thanked in
    14 Posts
    Rep Points
    1810100

    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 dumbbell press
    Worked up by sets of 8 starting at 65ís and went up by 10ís till got to 115ís immediately 3 drop sets of 8 at 90,50,and 30ís

    Immediately No rest after drops in to machine flys these will be very light and painful 3x20 at 90 lbs tension of machine set to contraction point

    Stretch pushups 3 sets failure
    20, 15 1/2, 15

    Delts

    Rear delts machine 3 seconds squeeze for 4x10
    90, 100, 110, 100

    Lateral raises 2 second contraction 5x8
    30ís,35ís,35ís,30ís,30ís

    Barbell front raise 2 seconds contraction 4x6


    Sent from my iPhone using Tapatalk

  9. #39
    Board Rep
    BOARD REP
    tren2k14's Avatar


    Join Date
    Apr 2014
    Posts
    4,030

    Thanks Thanks Given 
    207
    Thanks Thanks Received 
    738
    Thanked in
    495 Posts
    Rep Points
    2147483647

    7.5 weeks out big change in diet expect big changes by next week! Attach9974_20190507_202916.jpgAttach9975_20190507_202916.jpg

    Sent from my SM-G965U using Tapatalk
    Dutch Pharma rep
    Iron Lion Rep
    http://ironlion-lab.net/





  10. #40
    Member
    Nlightened's Avatar


    Join Date
    Apr 2019
    Posts
    84

    Thanks Thanks Given 
    22
    Thanks Thanks Received 
    19
    Thanked in
    14 Posts
    Rep Points
    1810100

    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 lat pull down
    4 sets of 15 -45 seconds rest 160,160,140,140x10 drop to 120x7

    Hammer strength iso lat pull down (1 arm at a time)
    4 sets of 15
    70,80,90,90

    Tbar row extremely wide grip 4 sets of 15
    1st working 135
    2nd working 160
    3rd working 185
    4th working 185

    Super set with cable pull overs
    4 sets of 15
    Didnít log weight

    Low cable row
    First 10 reps full stretches last 10 reps leaned back pumping blood for 4 sets
    140,160,160,160

    Dumbbell upright rows 4x15
    30,35,35,35ís

    Abs
    6 sets of lower
    3 sets upper
    2 sets obliques


    Sent from my iPhone using Tapatalk

  11. #41
    Board Rep
    BOARD REP
    drealdeal's Avatar


    Join Date
    Jan 2015
    Posts
    13,846

    Thanks Thanks Given 
    1,557
    Thanks Thanks Received 
    1,044
    Thanked in
    796 Posts
    Rep Points
    2147483647

    Quote Originally Posted by tren2k14 View Post
    7.5 weeks out big change in diet expect big changes by next week! Attach9974_20190507_202916.jpgAttach9975_20190507_202916.jpg

    Sent from my SM-G965U using Tapatalk
    Looking incredible

    ironlion@keemail.me (email)
    ironlion-labs.net

  12. #42
    Member
    Nlightened's Avatar


    Join Date
    Apr 2019
    Posts
    84

    Thanks Thanks Given 
    22
    Thanks Thanks Received 
    19
    Thanked in
    14 Posts
    Rep Points
    1810100

    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 quarters and full plates.
    Top set was 455. Barely got that 5th but I got it

    leg press did sets of 12 until could barely get 12
    Top set was 16 plates (8 per side)

    frog press light 3x10
    8 plates. 4 per side

    Heavy walking dumbbell lunges 3x10
    75ís. Ugh.

    Leg extensions 3x20 single leg
    30,30,30

    Barbell stiff legs 3x20
    Warmup-60
    80,100,100

    Standing calf raises
    6 sets of 12 at 225



    Sent from my iPhone using Tapatalk

  13. #43
    Member
    Nlightened's Avatar


    Join Date
    Apr 2019
    Posts
    84

    Thanks Thanks Given 
    22
    Thanks Thanks Received 
    19
    Thanked in
    14 Posts
    Rep Points
    1810100

    Arm Blast!

    Biceps
    Warm up with cross body hammer curls

    Standing Dumbbell Curls 4x12
    35,35,35, 35x8 30x4

    Incline bench Alternating Dumbbell Curl 3x10-12
    Palms always up
    25ís x 10 reps ,25ís x 12 reps ,25ís x

    Hammer style Single Arm Zottoman spider Curls
    4x12
    20lb dumbbell

    Superset w

    Reverse barbell curls 4x15
    40lb,40,50,50 preloaded barbell

    Seated Upper cable double bicep curl 4x12
    25ís, 25ís, 25ís,25ís

    Triceps

    Wide Grip Push Downs 4x12 w lat pull down
    70,85,100,100

    Machine Dips 4x12
    190, 230,250 (full stack)

    Superset w/

    Rope push downs 4x15
    35,35,35,35

    Close Grip Smith Press
    4x8
    225, 245, 265, 225

    Superset w/

    Single Arm Cable Reverse Grip Push Downs
    4x12
    15,15,15,15

    3x failure sets heavy upper abs

    Superset w

    3 x20sets obliques

    3x10 lower abs body weight


    Sent from my iPhone using Tapatalk

  14. #44
    Member
    Nlightened's Avatar


    Join Date
    Apr 2019
    Posts
    84

    Thanks Thanks Given 
    22
    Thanks Thanks Received 
    19
    Thanked in
    14 Posts
    Rep Points
    1810100

    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 4x8
    1st working 135
    2nd working 225
    3rd working 315
    4th 405

    leg press ascending set starting off with one plate on one side 5 reps added a plate worked up to 13 plates total so 65 reps no rest

    Barbell lunges 4x8 135lbs

    Stiff leg dumbbell dead lifts 3/4 4x10
    1st working 95
    2nd working 145
    3rd working 195
    4th working 195

    Adductor machine inside and outside
    3x20 each way
    70lbs. Tension set to contraction point

    Machine Crunch
    150x 50
    150x 25
    150x 18

    Upper cable standing oblique crunch on lay pull down
    3x20


    Sent from my iPhone using Tapatalk

  15. #45
    Member
    Nlightened's Avatar


    Join Date
    Apr 2019
    Posts
    84

    Thanks Thanks Given 
    22
    Thanks Thanks Received 
    19
    Thanked in
    14 Posts
    Rep Points
    1810100

    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 until failure

    Incline bench 5x4
    225,225,245,265, drop set on 5th .. 245x4,225x4,185x4

    Upright cables flys 4x15 and 8 half reps on last rep
    25lbs plates

    Dumbbell side laterals strict 4x10
    30,35,40,45x 10 drop 30x7 drop 15x12

    Spider crawls 3x up 3x down red band

    Hang and swing destroyers
    60lb dumbbell for 60 reps
    40 for 40 reps
    35 for 8 full reps

    Calves
    Standing calve raise on Smith 10 reps hold 10 seconds repeat 5x for 5 sets and 4 plates total

    Weighted Lower abdominals 6x12

    Upper abdominals 2xfailure

    Obliques 2x failure


    Sent from my iPhone using Tapatalk

Similar Threads

  1. Need a light?
    By Vision in forum The Pit
    Replies: 12
    Last Post: 12-30-2017, 11:21 AM
  2. Light trt and no stiffys?
    By Mr. T in forum Anabolic Steroids
    Replies: 8
    Last Post: 06-07-2017, 11:22 PM
  3. A glimmer of light (td)
    By macedog24 in forum Purity Source Labs
    Replies: 7
    Last Post: 02-24-2017, 07:43 PM
  4. Light cycle help
    By Rugby7 in forum Anabolic Steroids
    Replies: 4
    Last Post: 01-11-2015, 07:00 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Copyright© 2012-2019 Anabolic Steroid Forums