enetblazin4eva :: fat loss / muscle gain

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Props Slaps
 6 years ago '04        #321
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
 Hit Em' Up said:
Wow hittin some very good numbers there...i was particularly impressed with the 235 barbel row. Good stuff.

How do you feel rope pushdowns compare to straight bar pushdowns?
I've done 300+ BOBBRow.......

Through my own Bro-science I conclude
rope = work muscles
bar = show muscles

 6 years ago '04        #322
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
In all seriousness I strained my tri/bi using the foam roller........

Day 2 _____ Deadlift _____ Bench Press _____


power clean 155x5; barbell deadlift 155x4 225x4 295x4

Deadlift Star Complex 4x
Top-half Deadlift _____ 420x4
Deadlift from floor ____ 385x4
Power Clean from Hang 205x4
DB Jump Deadlift ____ 55x11
Broad Jump _________ BWx6

* failed to realize there was 10lb bumpers on the bar with the 45s from whomever used it before me


flat barbell bench press 135x3 165x3 195x3

Bench Press Star Complex 4x
Top-half Bench Press 295x4
Bench Press ________ 225x4**
DB Speed Bench Press 55x13
Med Ball Chest Throw 25x13
Plyo Push-up ______ BWx13

* was smart with the pushing #s
 6 years ago '04        #323
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Day 3 _____ Squat _____ Overhead Press _____

barbell front squat 135x4 175x4 215x4 255x3

Squat Star Complex 4x
Top-half Squat ________ 445x4
Front Squat ___________ 275x4
Olympic Back Squat ____ 275x4
Jump Squat ___________ 275x10
A2G Med Ball Squat Jump 25x11


standing barbell military press 95x4 115x4 135x4 155x3

Overhead Press Star Complex 4x
Top-half Seated Press 205x4
Standing Military Press 170x4,2,4,3
Push Press __________ 170x4
Med Ball OH Press Toss 25x11
Evelated Plyo Push-up BWx13
 5 years ago '04        #324
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Day 4 _____ Bench Press _____ Deadlift _____


flat barbell bench press 95x5 145x5 195x5

Bench Press Star Complex 4x
Top-half Bench Press 305x4
Bench Press ________ 225x4
DB Speed Bench Press 60x13
Med Ball Chest Throw 25x13
Plyo Push-up ______ BWx13


power clean 135x5; barbell deadlift 185x5 275x4 335x4

Deadlift Star Complex 4x
Top-half Deadlift _____ 420x4
Deadlift from floor ____ 365x4
Power Clean from Hang 185x4
DB Jump Deadlift ____ 60x11
Broad Jump _________ BWx6
 5 years ago '04        #325
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Day 1 _____ Overhead Press _____ Squat _____


standing barbell military press 95x5 115x5 135x5 155x3

Overhead Press Star Complex 4x
Top-half Seated Press 205x5,5,5,2
Standing Military Press 170x5,4,4,3
Push Press __________ 170x5
Med Ball OH Press Toss 25x11
Evelated Plyo Push-up BWx13

* tricep really affecting the pushing; lots of failure


barbell front squat 135x5 185x5 225x5 255x3

Squat Star Complex 4x
Top-half Squat ________ 455x5
Front Squat ___________ 275x5*
Olympic Back Squat ____ 275x5
Jump Squat ___________ 275x11
A2G Med Ball Squat Jump 20x11
 5 years ago '04        #326
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Day 2 _____ Deadlift _____ Bench Press _____


power clean 135x5; barbell deadlift 205x5 275x5 325x5

Deadlift Star Complex 4x
Top-half Deadlift _____ 420x5
Deadlift from floor ____ 365x5
Power Clean from Hang 185x5
DB Jump Deadlift ____ 55x11
Broad Jump _________ BWx6


flat barbell bench press 135x5 165x5 195x5

Bench Press Star Complex 4x
Top-half Bench Press 295x5
Bench Press ________ 225x5
DB Speed Bench Press 55x13
Med Ball Chest Throw 25x13
Plyo Push-up ______ BWx13
 5 years ago '04        #327
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Day 3 _____ Squat _____ Overhead Press _____


barbell front squat 135x5 185x5 225x5 255x3

Squat Star Complex 4x
Top-half Squat ________ 455x5
Front Squat ___________ 275x5
Olympic Back Squat ____ 275x5
Jump Squat ___________ 275x11
A2G Med Ball Squat Jump 25x11


standing barbell military press 95x5 115x5 135x5 155x3

Overhead Press Star Complex 4x
Top-half Seated Press 205x5
Standing Military Press 170x5
Push Press __________ 170x5
Med Ball OH Press Toss 25x11
Evelated Plyo Push-up BWx13
 5 years ago '04        #328
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Day 4 _____ Bench Press _____ Deadlift _____


flat barbell bench press 135x5 170x5 205x5

Bench Press Star Complex 4x
Top-half Bench Press 305x5
Bench Press ________ 235x5
DB Speed Bench Press 60x13
Med Ball Chest Throw 25x13
Plyo Push-up ______ BWx13


power clean 135x5; barbell deadlift 205x5 275x5 325x5

Deadlift Star Complex 4x
Top-half Deadlift _____ 420x5
Deadlift from floor ____ 365x5
Power Clean from Hang 185x5
DB Jump Deadlift ____ 60x11
Broad Jump _________ BWx6


Now what to do? Back to 5/3/1 or 5x5...........
 5 years ago '04        #329
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
//Upper A

seated dumbell shoulder press SS bent-over dumbell row
50,60,70,80x10 ss 50,70,90,110x10

decline barbell bench press SS bent-over barbell row
135,185,225x10 ss 135,185,225x10

dips SS pull-ups
BWx3x20 ss BWx20,16,6*

cable upright row SS cable curl SS cable pushdown
140,170,185x10 ss 140,170,185x10 ss 155,180,200x16

incline dumbell bench press SS dumbell shrugs
65,80,90x10 ss 100x3x23



Max effort jumpin and some hoopin followed...........
 5 years ago '04        #330
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
//Lower A

reverse barbell lunge SS hi-bar squat
115x10 155x8 195x8 225x6*

romanian barbell deadlift SS hang power clean
135x10 165x8 185x8 205x6

single-leg seated calf press SS cable pull-through
210x3x20 ss stack in kg x3x20

back extension SS decline sit-up (med ball)
20x3x20 ss 20x3x40

seated 20lb med ball twists 2x20
20lb med ball slams 2x20
45lb side-bends 2x20
jack knife on swissball 2x25
plank 2x60secs+
kinesis alpha band rotations 4x20
 5 years ago '04        #331
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
//Upper B

standing barbell military press 95x5 115x5 135x5 155x5 175x5*

bent-over barbell row 135x6 175x6 215x6 255x6

flat barbell bench presss 135x6 175x6 215x6 245x6

seated cable row 100x8 150x8 200x8 250x8

incline dumbell bench press 65x12 80x12 90x12

various grip pull-ups BWx6x12,12,12,10,9,4*

seated bent-over dumbell fly 20x13 25x13 30x13


* right arm still bothering me
 5 years ago '04        #332
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
//Speed (tempo sprints)

1x10 50m
1x1 100m

1x10 50m
1x1 100m




//Lower B

dumbell goblet squat 40x10 60x10 80x10 100x10 110x2x20

dumbell deadlift 60x10 80x10 100x10 110x2x10

bulgarian dumbell split-squat 60x6/6 80x6/6 100x6/6

45' hypers BWx3x20 SS decline sit-up BWx3x35 SS side-bends 45x3x17

Kinesis lunge, squat and broad jumps 16(stack)x10
 5 years ago '04        #333
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
//Upper A

standing barbell military press 95x5 115x5 140x3 165x4 185x2 205x1 215x0*

bent-over barbell row 135x8 175x8 215x6 255x6

flat barbell bench press 135x8 175x8 215x6 255x3*

barbell shrugs 135x20 225x20 315x20 385x#?* should have brought chalk

dips BWx4x23 SS various grip pull-ups BWx4x20,20,20,13*


suicides 2x10
 5 years ago '04        #334
Prodigy 36 heat pts36
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$9,152 | Props total: 1 1
Nice work. How are you liking that star complex routine? Thinking about trying it out. We got similar stats too, I'm 6'4" 225 right now, tryna bulk to about 235. How's your vert looking?


Last edited by Prodigy; 06-30-2012 at 08:11 PM..
 5 years ago '04        #335
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
//Lower A

barbell deadlift 155x5 205x5 255x5 315x3 365x3 405x2 455x1

barbell front squat 135x5 175x5 215x5 255x3 295x3 315x1

45-degree hypers BWx4x23

Kinesis horizontal, lateral and vertical stuff
med ball slams 20x3x23
 07-02-2012, 05:35 PM         #336
Sid 6point7 
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 enetblazin4eva said:
Day 4 _____ Bench Press _____ Deadlift _____


flat barbell bench press 135x5 170x5 205x5

Bench Press Star Complex 4x
Top-half Bench Press 305x5
Bench Press ________ 235x5
DB Speed Bench Press 60x13
Med Ball Chest Throw 25x13
Plyo Push-up ______ BWx13


power clean 135x5; barbell deadlift 205x5 275x5 325x5

Deadlift Star Complex 4x
Top-half Deadlift _____ 420x5
Deadlift from floor ____ 365x5
Power Clean from Hang 185x5
DB Jump Deadlift ____ 60x11
Broad Jump _________ BWx6


Now what to do? Back to 5/3/1 or 5x5...........

 5 years ago '04        #337
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
 Prodigy said:
Nice work. How are you liking that star complex routine? Thinking about trying it out. We got similar stats too, I'm 6'4" 225 right now, tryna bulk to about 235. How's your vert looking?
The Star Complex was an excellent six week training cycle. Even while increasing intensity and volume I was able to bring my overall duration of the session down by 25 minutes or so. There is a VertMax here I wanna test my standing and running vert numbers. In different situations I can say my vertical has improved greatly.

Only negatives behind the Star Complex is if you train at peak-hours or don't have the equipment available.
 5 years ago '04        #338
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
 Sid 6point7 said:
Debating on starting another speed/plyo+5/3/1 cycle unless anyone has any other interesting programs. No body-part split bullsh*t........
 07-02-2012, 06:28 PM         #339
Sid 6point7 
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$n/a | Props total:  
I'm with it! I'm going to finish the year out on the 5/3/1. Then... ?
 5 years ago '04        #340
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
//Upper B

flat barbell bench press 120x5 145x5 175x3 220x5 255x2 275x1 295x0*

standing barbell military press 145x4x12

bent-over dumbell row 60x10 80x10 100x10 110x12

various grip pull-ups BWx4x16,16,20,11*

cable upright row SS cable curl SS rope pushdown
155,170,185x10 ss 155,170,185x10 ss 170,185,200x16
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