Serious Goals+Serious Effort= Serious Results

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  1. #211
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    Quote Originally Posted by Nlightened View Post
    Leg Day? Trying to stay the course working with what little equipment I have at home... (As a side note I've now gone to a cruise dose of 250 Mg Test E per week. and now trying to cut a little BF. It looks like my prep for the show is off, but am looking to hit hard on growing and really mutating once this virus crap is over)


    Warm up--- 10 minutes steady state cardio on Treadmill


    Dryer Squats 4x20 and 1 set to complete failure
    (I have an old dryer in the garage that wasn't being used so I took it outside to my drive way, set it on a retaining wall and flipped it over onto my shoulders.... The drive way is at a good 30 degree angle so it was like heel raised squats.) I'm not going to lie...I actually got a good burn off these


    Bulgarian Split Squats 4x15 Each Leg
    Used a set of 30lb dumbbells for all 4 sets


    Dumbbell Stiff Leg Deads (4x20)
    Used a set of 37.5lb dumbbells for all 4 sets


    Lying dumbbell leg curl 4x10
    Used one of those 37.5lb dumbbells
    Dryer squats bro!? That's pretty hardcore!

    Btw, a Powerlifters squat warm up is basically doing 5s, 3s and 1s as you pyramid up in weight. So as to awaken the nervous system but not fatigue the muscle too much. So then you can really give max effort to that money set, then afterwards you can do some back off sets for volume.

  2. #212
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  3. #213
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    Arm Day-


    Standing EZ Bar curls 5x12
    90lbs all 4 sets


    superset w/ Band pushdowns (similiar motion to a rope pushdown) 5x20


    Alternating Dumbbell Curls 4x8
    all sets done with 37.5 lb dumbbells


    superset w/
    Lying skull crushers 4x12-15
    (used 90lb EZ bar)


    Hammer Curls 4x10
    37.5 lb dumbbells for all 4 sets


    superset w/


    Seated Single Arm overhead extensions 4x15
    used a 37.5 lb dumbbell for all sets


    Single Arm Concentration Preacher Curl 4x15
    used 20 lb dumbell


    Superset w/ single arm band cross body pushdown 4x 15

  4. #214
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    Back Day

    Bent Over Rows (Used the ez bar and 90lbs)
    4 sets of 20


    Single Arm Dumbbell rows (37.5 lb dumbbell)
    4 sets of 15


    Band high rows
    4x20


    Band Face Pulls
    4x15


    Dumbbell Pull overs 37.5 lb dumbbell
    4x20

  5. #215
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    Doing what we can bro. My lats are actually sore from 20rep sets of 1-arm rows with a 45lb plate, lol.

  6. #216
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    Chest and Shoulders


    Dumbbell Press (37.5 lb dumbbells for all sets) 4x20


    Dumbbell Flyes 4x15
    37.7 lb dumbbells all 4 sets


    superset with band external and internal shoulder rotations 4x20


    EZ bar chest Press 90 lbs
    2x50 (this actually burned)


    Dumbbell pull over 3x15
    37.5 lb dumbbell all 3 sets


    Bent Over Rear lateral dumbbell raises 4x20
    used 20lb dumbbells all 4 sets


    Seated Dumbbell Press 5x12
    used 37.5 lb dumbbells all 5 sets


    Side Lateral Raises 4x12
    37.5 lb dumbbells for all 4 sets
    Attached Thumbnails Attached Thumbnails gOjkSIO.gif  

  7. #217
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    Shoulder day looking solid bro.

  8. #218
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    Leg Day

    Dryer squats (actually had one of my kids think it was fun to get inside it to give me a about 70lbs more weight)
    4x20


    Bulgarian Spit Squats 4x12



    used 37.5 lb dumbbells all 4 sets


    Dumbbell stiff leg deads 4x15
    90lb ez bar for all 4 sets


    Dumbbell Lying leg Curl
    4x10 Used 37.5 lb dumbbell
    Attached Thumbnails Attached Thumbnails gOjkSIO.gif  

  9. #219
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    Picked up an old wieder home gym system for $100 to add
    to what I can do from home...


    Arm Day


    Standing Ez Bar Curls
    50lbs for 25 reps
    50 for 20 reps
    80 lbs for 15 reps
    80 for 13 reps
    80 for 10 reps


    Superset w


    straight bar push downs
    50lbs for 20
    50 lbs for 20
    80lbs for 12
    80lbs for 10
    90 lbs for 10


    Alternating dumbbel curls 4x10
    used 37.5 lb dumbbells for all 4 sets


    superset w/


    skull crushers 4x12-15
    90 lbs for all 4 sets


    Pinwheel Dumbbel Curls 4x10
    used 37.5 lb dumbbells for all 4 sets


    superset w/


    over head rope extensions 4x12
    60 lbs for all 4 sets


    dumbbell concentration preacher curls 4x10 each arm
    used a 20lb dumbbell for all 4 sets


    superset w


    single arm cable pushdown 4x10-12
    20 lbs all 4 sets

  10. #220
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    TripleOvertime's Avatar


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    No slowing you down. Glad to see you aren’t letting this virus effect your training.

  11. #221
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    DUTCHPHARMA's Avatar


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    Good to see another guy taking advantage of the hell that can only be known as bulgarian split squats. Brutally amazing!

  12. #222
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    Congrats on finding the welder equipment. I finally have my bench and squat stands from my old apartment, gonna crush it tomorrow!

  13. #223
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    No slowing down guys! I know it aint the normal weight I like to throw around but its something.

    Chest and shoulders


    Machine Press 4x12-15
    Full Stack for all 4 sets


    Pec Deck 4x15
    set it 5 plates deep (I'm not sure the exact weight but I made it heavy)


    Dumbbell Press 4x20
    used 37.5 lb dumbbells


    superset w


    dumbbell flyes 4x15
    used 37.5 lb dumbbells


    dumbbell presses 4x15
    used the 37.5 lb dumbbells


    bent over rear lateral raises 4x12
    used 37.5 lb dumbbells


    Side Laterals 4x 20
    used 20lb dumbbells

  14. #224
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    That's right bro just keep those cells pumped full of blood and you'll maintain!

  15. #225
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    Good news...adding to the home gym... was able to snag a 45lb barbell. Hoping to order in a few 45lb plates this weekend.


    Back Day-


    Single Arm Barbell Rows all done w/ the 45lb barbell in a corner
    1 25 lb plate for 20
    2 25 lb plates for 15
    3 25 lb plates for 15
    3 25 lb plates and 2 10 lb plates for 12 (then did 3 more sets at this weight for 10 reps)


    Lat Pull Down (Used Full Stack)
    20 reps
    18 reps
    15 reps
    15 reps
    12 reps
    12 reps


    Bent Over barbell rows 4x15
    115 lbs all 4 sets


    Supernated Pull Downs (full stack)
    15 reps
    12 reps
    12 reps
    10 reps


    Superset w/


    Upright Barbell Rows 4x10
    95lbs all 4 sets

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