enetblazin4eva :: fat loss / muscle gain

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Props Slaps
 6 years ago '04        #241
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Rack issues at gym so did upper session yesterday, all good today.


Week 3

squat

5 × 150 [45,5,2.5]
5 × 185 [45,25]
3 × 220 [45,35,5,2.5]
5 × 275 [45,45,25]
3 × 315 [45,45,45]
3 × 350 [45,45,45,10,5,2.5]

barbell good morning 135x10 185x10 205x10 225x10 245x10

barbell split-squat 135x10/10 165x10/10 195x8/8 215x8/8 235x8/8

decline sit-up BWx2x20
sit-up machine 120x2x20
oblique bends 45x20/20

reverse hypers BWx3x16
 6 years ago '04        #242
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Week 4

military press

5 × 75 [10,5]
5 × 95 [25]
5 × 110 [25,5,2.5]

dips BWx5x10

bent-over dumbell row 55x5x12/12

ez-bar pushdown 125x5x12
 6 years ago '04        #243
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Week 4

deadlift

5 × 160 [45,10,2.5]
5 × 200 [45,25,5,2.5]
5 × 240 [45,45,5,2.5]

barbell good morning 135x5x10

olympic back squat 185x5x10

decline sit-up BWx3x25
med ball slams 15x2x20
seated med ball twists 15x16/16
 6 years ago '04        #244
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Week 4

bench press

5 × 105 [25,5]
5 × 130 [35,5,2.5]
5 × 155 [45,10]

seated dumbell shoulder press 50x5x12

various grip pull-ups BWx6x10

bench dips BWx5x21

seated post delt machine fly 110x3x10
 6 years ago '04        #245
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Week 4

squat

5 × 145 [45,5]
5 × 185 [45,25]
5 × 225 [45,45]

hyperextensions BWx5x20

bulgarian dumbell split-squat 55x5x10/10

decline sit-up BWx25
sit-up machine 130x20
seated med ball twist 20x20
med ball slams 20x20
lying leg lifts BWx20
 6 years ago '04        #246
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Day 1 (plyos)
low hurdle jumps 6x3
broad jumps 3x6
lateral bounds 4x10
depth jumps 4x6

5/3/1 military

Day 2 (acceleration)
10m 1x5
15m 1x5
20m 1x5
30m 1x2

5/3/1 deads

Day 3 (plyos)
box jumps 4x8
bounding 2x20m
lateral hops 3x10
altitude landings 2x4

5/3/1 bench

Day 4 (speed)
100m 1x10

5/3/1 squat


De-load everything week 4 & increase volume/intensity every cycle


Last edited by enetblazin4eva; 02-20-2012 at 03:15 PM..
 6 years ago '04        #247
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597

[pic - click to view]



Richmond Olympic Oval is an elite facility to train at



Day 1 (plyos)

low hurdle jumps 6x3
broad jumps 4x6
lateral bounds 3x10
depth jumps 4x6



Week 1

military press

5 × 75 [10,5]
5 × 95 [25]
3 × 115 [35]
5 × 120 [35,2.5]
5 × 140 [45,2.5]
6 × 160 [45,10,2.5]

incline dumbell bench press 50x12 60x12 70x3x12

seated cable row 120x10 160x10 200x10 240x10
pull-ups BWx12

ez-bar pushdown 100x16 130x16 160x16 190x16 215x20


Last edited by enetblazin4eva; 02-16-2012 at 05:22 PM..
 6 years ago '04        #248
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Day 2 (acceleration)

10m 1x5
15m 1x5
20m 1x5
30m 1x2



Week 1

deadlift

5 × 165 [45,10,5]
5 × 205 [45,35]
3 × 245 [45,45,10]
5 × 265 [45,45,10,5,5]
5 × 305 [45,45,35,5]
6 × 345 [45,45,45,10,5]

45-degree hypers BWx5x16

dumbell goblet squat 50x12 80x12 100x3x16+2

decline sit-ups BWx5x25


Last edited by enetblazin4eva; 02-20-2012 at 05:58 PM..
 6 years ago '04        #249
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Not been recovering well but eventually wanna get training days on M-T-T-F.


Day 3 (plyos)

low hurdle jumps 4x6
bounding 3x20m
lateral hops 3x10
altitude landings 3x4



Week 1

bench press

5 × 105 [25,5]
5 × 130 [35,5,2.5]
3 × 155 [45,10]
5 × 165 [45,10,5]
5 × 195 [45,25,5]
7 × 220 [45,35,5,2.5]

dips BWx5x16

bent-over barbell row 135x12 165x12 205x12 235x12
pull-ups BWx12

rope pushdown 110x16 140x16 170x16 200x16 215x14*

seated post delt machine fly 115x10 130x10


Last edited by enetblazin4eva; 02-23-2012 at 05:54 PM..
 6 years ago '04        #250
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Day 4 (speed)

100m 1x10



Week 1

squat

5 × 155 [45,10]
5 × 190 [45,25,2.5]
3 × 230 [45,45,2.5]
5 × 250 [45,45,10,2.5]
5 × 285 [45,45,25,5]
6 × 325 [45,45,45,5]

barbell good morning 135x12 185x12 225x12 255x12 275x12

bulgarian dumbell split-squat 50x10/10 60x10/10 70x10/10 80x10/10 85x10/10

decline sit-up BWx25
rope crunch ?x20
med ball slam 20x20
hanging leg raise BWx20
decline sit-up BWx25
rope crunch ?x20
 6 years ago '04        #251
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Day 1 (plyos)

low hurdle jumps 5x6
broad jumps 4x6
lateral bounds 4x8
depth jumps 4x5



Week 2

military press

5 × 75 [10,5]
5 × 95 [25]
3 × 115 [35]
3 × 135 [35,5,2.5]
3 × 155 [45,5,2.5]
4* × 175 [45,10,5,2.5]

* fu*ked up; was suppose to do 130 150 170

flat dumbell bench press 50x10 60x10 70x10 80x10 90x10*

bent-over dumbell row 50x10/10 65x10/10 80x10/10 95x10/10 110x12/12*

rope pushdown 110x12 140x12 170x12 200x2x12


Last edited by enetblazin4eva; 02-27-2012 at 07:33 PM..
 6 years ago '04        #252
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Day 2 (acceleration)

10m 1x5
15m 1x5
20m 1x5
30m 1x1


* 15 min warm-up only for them to open the huge a.ss doors near the track allowing these artic fu*king winds blow in. Almost pulled a hammy; most likely will dead tomorrow and have day 4 on saturday.


Weight: 209lbs


Last edited by enetblazin4eva; 02-28-2012 at 03:11 PM..
 6 years ago '04        #253
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Hamstring strain was worse than I thought, need a lot of treatment. Did pool work and put games top priority of course.

Schedule for this week will be: bench / plyo+dead / off / speed+squat


Week 2

bench press

5 × 105 [25,5]
5 × 130 [35,5,2.5]
3 × 155 [45,10]
3 × 180 [45,10,5,5,2.5]
3 × 205 [45,35]
5 × 230 [45,45,2.5]

hammer strength shoulder press 90x12 140x12 160x12 180x12 200x10

seated cable row 140x10 180x10 220x10 260x10 290x10*

seated machine fly 100x12 120x12 140x12 160x2x16
ez-bar pushdown 160x4x20 160x40*


Weight: 209lbs
 6 years ago '04        #254
enetblazin4eva 4 heat pts OP
space
avatar space
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$11,116 | Props total: 597 597
Week 2

deadlift

5 × 165 [45,10,5]
5 × 205 [45,35]
3 × 245 [45,45,10]
3 × 285 [45,45,25,5]
3 × 325 [45,45,45,5]
4+1 × 365 [45,45,45,25]

45-degree hypers BWx5x20

barbell front squat 115x5 155x5 195x5 225x5 255x5

decline sit-ups BWx2x25
rope crunches ?x2x21
oblique side-bends 45x2x16/16



Skipped plyos cause of game tonight......
 6 years ago '04        #255
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Went to a diff gym today too squat and Doucer McCrossfit infesting the racks doing there thrusters on the bosu.



Week 3

military press

5 × 80 [10,5,2.5]
5 × 95 [25]
3 × 115 [35]
5 × 145 [45,5]
3 × 165 [45,10,5]
4 × 180 [45,10,5,5,2.5]

incline dumbell bench press 50x10 60x10 70x10 80x10 85x10

different grip pull-ups BWx6x15

seated dumbell extension 55x12 70x12 85x12 90x12 95x12

seated lat delt machine fly 110x16 140x16 160x16*
 6 years ago '04        #256
enetblazin4eva 4 heat pts OP
space
avatar space
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$11,116 | Props total: 597 597
Week 2

squat

5 × 155 [45,10]
5 × 190 [45,25,2.5]
3 × 230 [45,45,2.5]
3 × 265 [45,45,10,5,5]
3 × 305 [45,45,35,5]
5 × 345 [45,45,45,10,5]

barbell good-morning 135x10 185x10 225x10 255x10 275x10

olympic back squat 135x10 185x10 225x10 255x10 275x10

hanging leg-raises BWx2x25
side oblique bends 45x2x20
decline sit-up BWx2x25
 6 years ago '04        #257
enetblazin4eva 4 heat pts OP
space
avatar space
space
$11,116 | Props total: 597 597
Week 3

bench press

5 × 105 [25,5]
5 × 130 [35,5,2.5]
3 × 155 [45,10]
5 × 195 [45,25,5]
3 × 220 [45,35,5,2.5]
3+1 × 245 [45,45,10]

seated dumbell shoulder press 50x10 60x10 70x10 80x10 85x10

pull-ups BWx16
bent-over dumbell row 50x10 70x10 90x10 110x10

rope pushdown 180x5xfailure SS ez-bar pushdown 180x5x16
 6 years ago '04        #258
enetblazin4eva 4 heat pts OP
space
avatar space
space
$11,116 | Props total: 597 597
Week 3

deadlift

5 × 165 [45,10,5]
5 × 205 [45,35]
3 × 245 [45,45,10]
5 × 305 [45,45,35,5]
3 × 345 [45,45,45,10,5]
3 × 385 [45,45,45,35]

45-degree hypers BWx5x21

barbell front squats 135x10 165x10 195x10 225x10 255x10*

decline sit-ups BWx2x25
hanging leg-raises BWx2x21
oblique side-bends 45x2x16/16
 6 years ago '04        #259
enetblazin4eva 4 heat pts OP
space
avatar space
space
$11,116 | Props total: 597 597
Week 3

squat

5 × 155 [45,10]
5 × 190 [45,25,2.5]
3 × 230 [45,45,2.5]
5 × 285 [45,45,25,5]
3 × 325 [45,45,45,5]
5 × 360 [45,45,45,10,5,5,2.5]

barbell good-morning 135x10 185x10 225x10 255x10 275x10

olympic back squat 135x10 185x10 225x10 255x10 275x10

hanging leg-raises BWx2x25
side oblique bends 45x2x20
decline sit-up BWx2x25
 6 years ago '04        #260
enetblazin4eva 4 heat pts OP
space
avatar space
space
$11,116 | Props total: 597 597
Week 4

military press

5 × 75 [10,5]
5 × 95 [25]
5 × 115 [35]

deadlift
5 × 165 [45,10,5]
5 × 205 [45,35]
5 × 245 [45,45,10]

bench press
5 × 105 [25,5]
5 × 130 [35,5,2.5]
5 × 155 [45,10]

squat
5 × 155 [45,10]
5 × 190 [45,25,2.5]
5 × 230 [45,45,2.5]



Kiddies off spring break on Monday; back to speed/plyo training.......
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