enetblazin4eva :: fat loss / muscle gain

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Props Slaps
 6 years ago '05        #261
carden2 15 heat pts15
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$13,554 | Props total: 1156 1156
whats with your reps being so high 35 then 5 could you educate me on this
 03-26-2012, 06:23 PM         #262
tech5c 
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 carden2 said:
whats with your reps being so high 35 then 5 could you educate me on this
That's the plates on the bar.
 6 years ago '04        #263
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Day 1 (plyos)

low hurdle jumps 4x6
broad jumps 4x5
lateral bounds 3x10
depth jumps 5x4
bounding 2x30m




Week 1

military press

5  80 [10,5,2.5]
5  100 [25,2.5]
3  120 [35,2.5]
5  130 [35,5,2.5]
5  150 [45,5,2.5]
6*  170 [45,10,5,2.5]

flat dumbell bench press 55x10 70x10 80x10 90x10 100x9*

bent-over dumbell row 55x10/10 70x10/10 85x10/10 100x10/10 110x13/12*

rope pushdown 120x12 160x12 180x12 200x2x16



Weight: 212lbs


Last edited by enetblazin4eva; 03-26-2012 at 08:27 PM..
 6 years ago '04        #264
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  170 [45,10,5,2.5]
5  210 [45,35,2.5]
3  250 [45,45,10,2.5]
5  270 [45,45,10,5,5,2.5]
5  315 [45,45,45]
6  355 [45,45,45,10,5,5]

45-degree hypers BWx5x20

squats BWx5x20

rope crunches ?x5x20


* hip flexor was tight so went easy on quad dominate exercise
 6 years ago '04        #265
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Day 3 (plyos)

low hurdle hops onto 36" box jump 6x3+1
bounding 3x30m
zig-zag hops over bench 4x10
altitude landing 2x5




Week 1

bench press
5  105 [25,5]
5  135 [45]
3  160 [45,10,2.5]
5  175 [45,10,5,5]
5  200 [45,25,5,2.5]
6+1*  225 [45,45]

seated dumbell shoulder press 55x10 65x10 75x10 85x10 ss dips BWx20

seated cable row 150x10 200x10 250x2x10 ss chins BWx2x7,8*

cable upright row 155x12 185x12 200x10*

ez-bar pushdown 200x2x20 ss rope pushdown 155x2x12



* took 35mg DMAA + 200mg caffeine ....... felt like I was walkin on water
 6 years ago '06        #266
Jhnnyblz427 174 heat pts174
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$35,215 | Props total: 18076 18076
 enetblazin4eva said:
Day 3 (plyos)

low hurdle hops onto 36" box jump 6x3+1
bounding 3x30m
zig-zag hops over bench 4x10
altitude landing 2x5




Week 1

bench press
5  105 [25,5]
5  135 [45]
3  160 [45,10,2.5]
5  175 [45,10,5,5]
5  200 [45,25,5,2.5]
6+1  225 [45,45]

seated dumbell shoulder press 55x10 65x10 75x10 85x10 ss dips BWx20

seated cable row 150x10 200x10 250x2x10 ss chins BWx2x7,8*

cable upright row 155x12 185x12 200x10*

ez-bar pushdown 200x2x20 ss rope pushdown 155x2x12



* took 35mg DMAA + 200mg caffeine ....... felt like I was walkin on water
 6 years ago '04        #267
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
 LowaEastSide5 said:
Had to stop myself from doing more volume or going to play full court basketball.......
 6 years ago '04        #268
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Day 4 (speed)

50m 1x20




Week 1

squat

5  160 [45,10,2.5]
5  195 [45,25,5]
3  235 [45,45,5]
5  255 [45,45,10,5]
5  295 [45,45,35]
5  335 [45,45,45,10]

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

low-barbell squat 185x10 225x10 255x10 275x2x10

random ab stuff 6x
 6 years ago '04        #269
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Day 1 (plyos)

low hurdle onto 36" box jumps 8x3+1
broad jumps 4x5
bounding 2x30m
lateral bounds 3x12
depth jumps 4x5





Week 2

military press

5  80 [10,5,2.5]
5  100 [25,2.5]
3  120 [35,2.5]
3  140 [45,2.5]
3  160 [45,10,2.5]
4*  175 [45,10,5,5]

incline dumbell bench press 55x10 65x10 75x10 85x10 90x9*

bent-over dumbell row 55x10 75x10 90x10 100x10 110x12

tricep dips BWx5x20

seated post delt machine fly 130x16 150x14 170x12
 6 years ago '04        #270
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 1x4





Week 2

deadlift

5  170 [45,10,5,2.5]
5  210 [45,35,2.5]
3  250 [45,45,10,2.5]
3  295 [45,45,35]
3  335 [45,45,45,10]
5  375 [45,45,45,25,5]

lying leg curl 70x12 110x12 150x10 160x10 170x10

barbell front squat 135x5 185x5 225x5 265x5 295x3 315x2 325x2 335x1

decline sit-up BWx2x25


* 35mg DMAA + 200mg caffeine making me feel godlike again..... :party3:


Last edited by enetblazin4eva; 04-04-2012 at 07:48 PM..
 6 years ago '04        #271
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Day 3 (plyos)

low hurdle hops onto 36" box jump 8x3+1
bounding 4x30m
zig-zag hops over bench 3x10
altitude landing 2x4





Week 2

bench press

5  105 [25,5]
5  135 [45]
3  160 [45,10,2.5]
3  185 [45,25]
3  210 [45,35,2.5]
4  240 [45,45,5,2.5]

seated dumbell shoulder press 55x10 65x10 75x10 85x10 90x4* ds 70,50,35x10
* teh fu*k was I thinking
different grip pull-ups BWx7x10-16

rope pushdown 155x16 170x16 185x16 200x2x12
 6 years ago '04        #272
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Day 4 (speed)

50m 1x12

* had to cut it short since some stupid bi*ch spilled water all over the sprint lanes






Week 2

squat

5  160 [45,10,2.5]
5  195 [45,25,5]
3  235 [45,45,5]
3  275 [45,45,25]
3  315 [45,45,45]
5  350 [45,45,45,10,5,2.5]

barbell good morning 135x12 185x12 225x10 255x10 275x12

olympic back squat 135x10 185x10 225x10 255x10 275x20

decline sit-up BWx3x25
med ball slams 20x2x21
wood choppers 100x2x10/10
 6 years ago '04        #273
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Day 1 (plyos)

low hurdle onto 42" box jumps 8x3+1
broad jumps 4x5
lateral bounds 3x10
depth jumps 4x5,6,7,8
bounding 2x30m






Week 3

military press

5  80 [10,5,2.5]
5  100 [25,2.5]
3  120 [35,2.5]
5  150 [45,5,2.5]
3  170 [45,10,5,2.5]
1*  185 [45,25]

* was inches away from locking out second rep :finger2:

flat dumbell bench press 55x10 70x10 85x10 95x10 100x10*

bent-over dumbell row 65x10 85x10 100x10 110x2x12

seated bent-over dumbell fly 20x12 25x12 30x12

rope pushdown 155x16 170x16 185x16 200x2x16*
 6 years ago '04        #274
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 1x4





Week 3

deadlift

5  170 [45,10,5,2.5]
5  210 [45,35,2.5]
3  250 [45,45,10,2.5]
5  315 [45,45,45]
3  355 [45,45,45,10,5,5]
3  395 [45,45,45,35,5]

lying leg curls 110x12 130x10 150x10 170x10 190x10 ss 45' hypers BWx20

barbell front squat 135x6 175x6 215x6 245x6 275x3

6 sets of random abs
 6 years ago '04        #275
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Day 3 (plyos)

42" box jumps 6x6
bounding 4x30m
zig-zag hops over bench 4x10
altitude landing 3x5





Week 3

bench press

5  105 [25,5]
5  135 [45]
3  160 [45,10,2.5]
5  200 [45,25,5,2.5]
3  225 [45,45]
3*  250 [45,45,10,2.5]

incline dumbell bench press 60x12 70x12 80x12 85x11*

seated cable row 150,175,200,225x10 SS pull-ups BWx12,10,10,7*

tricep dips BWx4x20

cable upright row 170,185x10 SS cable curl 170,185x8 SS rope pushdown 170,185x16



Went ham on volume since it's gonna be along time for another heavy upper session...
 04-13-2012, 05:48 PM         #276
Sid 6point7 
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$n/a | Props total:  
 enetblazin4eva said:
Day 1 (plyos)

low hurdle onto 42" box jumps 8x3+1
broad jumps 4x5
lateral bounds 3x10
depth jumps 4x5,6,7,8
bounding 2x30m






Week 3

military press

5  80 [10,5,2.5]
5  100 [25,2.5]
3  120 [35,2.5]
5  150 [45,5,2.5]
3  170 [45,10,5,2.5]
1*  185 [45,25]

* was inches away from locking out second rep :finger2:

flat dumbell bench press 55x10 70x10 85x10 95x10 100x10*

bent-over dumbell row 65x10 85x10 100x10 110x2x12

seated bent-over dumbell fly 20x12 25x12 30x12

rope pushdown 155x16 170x16 185x16 200x2x16*
lol i just did the same thing in my 3x3 this week at 147.5. I told myself on the last rep that there was no fu*king way I was going to reset. I had my right arm locked and my left arm was stagnant with like 3 inches to go... I was so fu*king red in the face, but got it up there.

Anyways, enough about me lol, good sh*t enet.
 6 years ago '04        #277
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
 Sid 6point7 said:
lol i just did the same thing in my 3x3 this week at 147.5. I told myself on the last rep that there was no fu*king way I was going to reset. I had my right arm locked and my left arm was stagnant with like 3 inches to go... I was so fu*king red in the face, but got it up there.

Anyways, enough about me lol, good sh*t enet.
Bar has to travel a farther distance and triceps not up to par. :cry:
 6 years ago '04        #278
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Day 4 (speed)

hill sprints 5x3






Week 3

squat

5  160 [45,10,2.5]
5  195 [45,25,5]
3  235 [45,45,5]
5  295 [45,45,35]
3  335 [45,45,45,10]
1*  370 [45,45,45,25,2.5]

* felt pop in hip so just tossed bar; completed rep was light

barbell good morning 135x10 185x10 225x10 265x10 295x10

olympic back squat 135x10 225x10 265x10 295x10 315x10

superset random ab exercises 6x20-25
 6 years ago '04        #279
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Didn't feel like de-loading today and wasn't to sure on what I was gonna do for de-load plyo/speed work. Did a random feel good upper session instead:


//Upper R*

flat barbell bench press 100x6 125x6 155x6 185x6 210x6 225x6*

bent-over barbell row 135x8 165x8 195x6 225x6 255x6

standing barbell military press 95x5 125x5 145x5 165x3 185x2 195x1*

pull-ups BWx3x16 SS dumbell shrugs 110x3x23

cable upright row SS cable curl SS rope pushdown 140x10,8,16 170x10,8,16 200x10*,7*,16



Fun, fun, de-load week time ... :nope:
 6 years ago '04        #280
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Plyo / Speed (de-load)

med ball throws
lunge jumps
toe bounces
line hops

agility / ladder drills
suicides




Week 4

military press
5  80 [10,5,2.5]
5  100 [25,2.5]
5  120 [35,2.5]

deadlift
5  170 [45,10,5,2.5]
5  210 [45,35,2.5]
5  250 [45,45,10,2.5]

bench press
5  105 [25,5]
5  135 [45]
5  160 [45,10,2.5]

squat
5  160 [45,10,2.5]
5  195 [45,25,5]
5  235 [45,45,5]




Will not be able to finish another 5/3/1 plyo&speed cycle due to traveling to Miami and need to be fresh for when I get there. Will still train Upper/Lower split and incorporate speed & agility work.
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