enetblazin4eva :: fat loss / muscle gain

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Props Slaps
 6 years ago '04        #281
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
//Lower A

low-bar back squat 135x10 185x10 225x10 275x10 315x10

romanian barbell deadlift 135x10 185x10 225x2x12

bulgarian dumbell split-squat 45x8/8 65x8/8 85x8/8 100x6/6

snatch grip barbell deadlift 135x5 225x5 275x5 315x10

giant set of 8 ab/core/oblique exercises
 6 years ago '04        #282
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
//Upper A

flat dumbell bench press SS bent-over dumbell row
50x8 ss 50x8
70x8 ss 50x8
90x8 ss 90x8
100x8* ss 100x12

decline barbell bench press SS barbell upright row
135x12 ss 95x12
175x12 ss 115x12
215x10 ss 135x10

standing barbell military press SS pull-ups
115x10 ss BWx16
135x10 ss BWx16
155x10 ss BWx16

kneeling lat delt machine fly SS seated post delt machine fly
110x12 ss 100x12
130x12 ss 120x12

seated overhead machine press SS dumbell shrugs
110x10 ss 110x23
150x10 ss 110x23
170x10 ss 110x23
190x7* ss 110x23



Feel good moderate intensity so went krazy with volume. OKC/LAL & BOS/WAS games kept me there a lil longer.......
 6 years ago '04        #283
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
//Lower B

barbell deadlift 165x5 205x5 245x3 285x3 325x3 365x3 405x1 435x1

45-degree hypers BWx5x20

barbell front squat 155x5 195x5 235x5 265x3 295x3 310x1*
* horrendous form

giant set of 8 ab/core/oblique exercises
 6 years ago '04        #284
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
//Upper B

flat barbell bench press 105x5 135x5 165x3 195x5 225x3 250x2 275x1 :cool2:

bent-over dumbell row 55x8 70x8 90x10 100x2x10

standing barbell military press 95x5 115x5 135x5 155x5 175x3 185x2*

pull-ups (db between ankles) BWx10 15x5 30x5 45x5 60x4* ds BWx7*

seated lat delt machine fly 100x10 120x10 140x12 160x16

tricep dips SS underhand chins BWx3x20
 04-27-2012, 09:17 AM         #285
Sid 6point7 
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$n/a | Props total:  
You must spread some Reputation around before giving it to enetblazin4eva again.

Good sh*t.
 6 years ago '04        #286
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
 Sid 6point7 said:
You must spread some Reputation around before giving it to enetblazin4eva again.

Good sh*t.
:hmm: Workout log section is deaded...........
 6 years ago '04        #287
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
//Lower A

low-bar squat 160x5 200x5 240x3 300x4 340x2 380x1 405x1* :dancingcool:

* slight wider stance than I've been using

barbell good morning 135x8 185x8 225x8 255x8 275x8

bulgarian dumbell split-squat 45x10 65x10 85x2x10

giant set of 8 ab/core/oblique exercises
 6 years ago '04        #288
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
//Upper A

standing barbell military press 80x5 100x5 120x3 150x4 170x2 190x1* 200x1* whuut!?! :rasta:

* almost didn't lock 190

barbell yates row 135x8 185x8 225x8 255x8 275x8 285x6

dips SS chins BWx4x20/16*

cable ez-bar curls 130,170,200*x10 SS rope pushdown 160,190x200x16
 6 years ago '04        #289
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Wanna start this 4 day full-body regiment and have two longer duration sessions instead of three short ones. This will be my new training cycle: by Christian Thibaudeau



Session Star Complex A Star Complex B_____

Day 1 Overhead Press Squat _____
Day 2 Deadlift Bench Press _____
Day 3 Squat Overhead Press____
Day 4 Bench Press Deadlift _____


1RM Dead 435 Squat 405 OHP 200 BP 275 FSquat 335


Deadlift Star Complex

Top-half Deadlift Overload 3-5
Deadlift from floor Strength 3-5
Power Clean from Hang Strength-Speed 2-3
Jump Deadlift Speed-Strength 8-10
Broad Jump Explosive 4-6


Squat Star Complex

Top-half Squat Overload 2-5
Front Squat Strength 3-5
Olympic Back Squat Strength-Speed 2-3
Jump Squat Speed-Strength 8-10
A2G Med Ball Squat Jump Explosive 8-10


Overhead Press Star Complex

Top-half Seated Press Overload 2-5
Standing Military Press Strength 3-5
Push Press Strength-Speed 2-3
Med Ball OH Press Toss Speed-Strength 6-8
Evelated Plyo Push-up Explosive 8-10


Bench Press Star Complex

Top-half Bench Press Overload 2-5
Bench Press Strength 3-5
Speed Bench Press Strength-Speed 5-6
Med Ball Chest Throw Speed-Strength 6-8
Plyo Push-up Explosive 8-10



notes:
. will use around 75% of 1RM for strength work
. 4 rounds of complex A & B eventually working up to 5


Weight: 214lbs

 6 years ago '04        #290
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Day 1 _____ Overhead Press _____ Squat _____


standing barbell military press 75x3 95x3 115x3 135x5

Overhead Press Star Complex 4x
Top-half Seated Press 175x3
Standing Military Press 150x3
Push Press __________ 150x3
Med Ball OH Press Toss 20x8
Evelated Plyo Push-up BWx12


low-bar squat 155x3 195x3 235x3 275x3

Squat Star Complex 4x
Top-half Squat ________ 385x3
Front Squat ___________ 245x3
Olympic Back Squat ____ 245x3
Jump Squat ___________ 245x8
A2G Med Ball Squat Jump 20x10
 05-03-2012, 01:15 PM         #291
Sid 6point7 
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$n/a | Props total:  
 enetblazin4eva said:
:hmm: Workout log section is deaded...........
Yeah I noticed. the fu*k is up with that.
 6 years ago '04        #292
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Day 2 _____ Deadlift _____ Bench Press _____


barbell deadlift 165x3 225x3 275x3; power clean 135x3

Deadlift Star Complex 4x
Top-half Deadlift _____ 405x3
Deadlift from floor ____ 325x3
Power Clean from Hang 155x3
DB Jump Deadlift ____ 50x10
Broad Jump _________ BWx4


flat barbell bench press 135x3 165x3 185x3

Bench Press Star Complex 4x
Top-half Bench Press 265x3
Bench Press ________ 205x3
DB Speed Bench Press 55x8
Med Ball Chest Throw 20x10
Plyo Push-up ______ BWx10


Last edited by enetblazin4eva; 05-03-2012 at 07:15 PM..
 6 years ago '04        #293
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Day 3 ____ Squat ____ Overhead Press ____


barbell front squat 115x3 165x3 205x3

Squat Star Complex 4x
Top-half Squat ________ 405x3
Front Squat ___________ 245x3
Olympic Back Squat ____ 245x3
Jump Squat ___________ 245x8
A2G Med Ball Squat Jump 20x10


standing barbell military press 95x3 115x3 135x3

Overhead Press Star Complex 4x
Top-half Seated Press _ 185x3
Standing Military Press _ 155x3
Push Press __________ 155x3
Med Ball OH Press Toss 20x8
Plyo Push-up ________ BWx10



Much more efficient this go-around......
 6 years ago '04        #294
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Day 4 _____ Bench Press _____ Deadlift _____


flat barbell bench press 135x3 165x3 185x3

Bench Press Star Complex 4x
Top-half Bench Press 275x3
Bench Press ________ 205x3
DB Speed Bench Press 50x8
Med Ball Chest Throw 20x12
Plyo Push-up ______ BWx10


barbell deadlift 165x3 225x3 285x3; power clean 135x3

Deadlift Star Complex 4x
Top-half Deadlift _____ 405x3
Deadlift from floor ____ 325x3
Power Clean from Hang 155x3
DB Jump Deadlift ____ 50x8
Broad Jump _________ BWx6


Last edited by enetblazin4eva; 05-07-2012 at 06:52 PM..
 6 years ago '04        #295
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
//Upper Chest, Back, Lat & Rear Delt, Calf

1A incline barbell bench press 105x5 135x5 165x5 195x5 225x2x3*
1B bent-over barbell row 105x6 135x6 165x6 195x6 225x2x6

2A incline dumbell bench press 50x10 65x10 80x10 90x8*
2B seated cable row 150x8 200x8 250x8 290x7*

3A seated lat delt machine fly 100x10 130x10 160x2x16
3B standing rear delt rope pull 100x10 130x10 150x2x16

4A various grip pull-ups BWx4x12
4B seated machine calf press 200x4x23*



Wrists k!llin me from yammin on a brand new rim!!!!!!!!!!!
 6 years ago '04        #296
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Day 1 _____ Overhead Press _____ Squat _____


standing barbell military press 95x4 115x4 135x4

Overhead Press Star Complex 4x
Top-half Seated Press 185x4
Standing Military Press 155x4
Push Press __________ 155x4
Med Ball OH Press Toss 20x8
Evelated Plyo Push-up BWx10


barbell front squat 105x4 155x5 205x4

Squat Star Complex 4x
Top-half Squat ________ 405x4
Front Squat ___________ 245x4
Olympic Back Squat ____ 245x4
Jump Squat ___________ 245x8
A2G Med Ball Squat Jump 20x8



Took me less than 65 mins to complete not including warm-up/set-up(2x)/cool down. :dancingcool:
 6 years ago '04        #297
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Day 2 _____ Deadlift _____ Bench Press _____


barbell deadlift 165x4 225x4 275x4; power clean 135x4

Deadlift Star Complex 4x
Top-half Deadlift _____ 405x4
Deadlift from floor ____ 325x4
Power Clean from Hang 155x4
DB Jump Deadlift ____ 55x8
Broad Jump _________ BWx4


flat barbell bench press 135x4 165x4 185x4

Bench Press Star Complex 5x (did 5 complexes without noticing since I was done the fourth in less than 60 mins) :nope:
Top-half Bench Press 275x4
Bench Press ________ 205x4
DB Speed Bench Press 55x8
Med Ball Chest Throw 20x10
Plyo Push-up ______ BWx10
 6 years ago '04        #298
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Day 3 ____ Squat ____ Overhead Press ____


barbell front squat 135x4 185x4 205x4

Squat Star Complex 4x
Top-half Squat ________ 420x4
Front Squat ___________ 245x4
Olympic Back Squat ____ 245x4
Jump Squat ___________ 245x8
A2G Med Ball Squat Jump 20x8


standing barbell military press 95x4 115x4 135x4

Overhead Press Star Complex 4x
Top-half Seated Press _ 175x4
Standing Military Press _ 155x4
Push Press __________ 155x4
Med Ball OH Press Toss 20x8
Plyo Push-up ________ BWx12
 6 years ago '04        #299
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Day 4 _____ Bench Press _____ Deadlift _____


flat barbell bench press 105x4 155x4 185x4

Bench Press Star Complex 4x
Top-half Bench Press 275x4
Bench Press ________ 205x4
DB Speed Bench Press 55x10
Med Ball Chest Throw 20x12
Plyo Push-up ______ BWx10


barbell deadlift 165x4 225x4 285x4

Deadlift Star Complex 4x
Top-half Deadlift _____ 420x4
Deadlift from floor ____ 325x4
Power Clean from Hang 155x4
DB Jump Deadlift ____ 55x8
Broad Jump _________ BWx6


Bopped kneecap with bar and while finishing up my last complex I notice a 'ping-pong ball' sized blood cot under the knee.
 6 years ago '04        #300
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Day 1 _____ Overhead Press _____ Squat _____


standing barbell military press 105x3 125x3 145x3

Overhead Press Star Complex 4x
Top-half Seated Press 195x3
Standing Military Press 165x3
Push Press __________ 165x3
Med Ball OH Press Toss 20x8
Evelated Plyo Push-up BWx10


barbell front squat 135x3 185x3 225x3

Squat Star Complex 4x
Top-half Squat ________ 420x3
Front Squat ___________ 265x3
Olympic Back Squat ____ 265x3
Jump Squat ___________ 265x8
A2G Med Ball Squat Jump 20x10



Richmond Olympic Oval: where all the weak bi*ches go to train
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