enetblazin4eva :: fat loss / muscle gain

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Props Slaps
 5 years ago '09        #341
TriniSoldier 64 heat pts64
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$49,028 | Props total: 22362 22362
n*gga been updating this sh*t religiously for a year and a half, gotta give props on that alone
 5 years ago '04        #342
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Speed

hill sprints
5x5

12lb med ball work on field


core circuit 3x
lying leg lifts x30
bicycle crunch w/ basketball x50
side lying leg lifts x30/30
sit-ups x50
 5 years ago '04        #343
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
 TriniSoldier said:
n*gga been updating this sh*t religiously for a year and a half, gotta give props on that alone
 5 years ago '04        #344
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Was teaching basketball and lower body was still fried so squeezed in another Upper session.


//Upper C

standing barbell military press 105x5 125x5 145x5 165x3 185x2 205x1

barbell yates row 135x5 185x5 225x5 265x5 295x5

flat barbell bench press 205x4x10

pull-ups(db between ankles) 35x4x10

incline machine press 150,170,190x12 SS dumbell shrugs 110x3x23




Was playin ball later on and dunked on sum kid but he klobbered me in the head and
since then I've been dealin wit concussion symptoms....
 5 years ago '04        #345
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
//Lower B

low-bar squat 165x5 215x5 260x3 320x5* 365x3*
* something just not right with head

barbell good morning 135x10 185x10 225x10 265x10

low-bar paused squat 205x5 225x5 255x5 275x5

barbell hang power clean 135x5 175x5 205x5 225x5


Should have prob just gone home after the max squat failure.........
 5 years ago '04        #346
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 SS barbell front raise SS barbell reverse curl
55,70,85,100x10 ss 65x4x10

incline dumbell bench press SS dumbell shrugs SS BTN barbell press SS barbell upright row
65,75,85x10 ss 110x3x23 ss 115x3x10

standing barbell military press SS bent-over dumbell fly SS dips SS various grip pull-ups
135x3x12 ss 25x3x16 ss BWx3x13 ss BWx13,16,23*

full-court pull-up jumpers till failure 3x



Feeling fine now... like I give a fu*k anyway
 5 years ago '04        #347
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Speed

hill sprints
5x5



//Upper B
flat barbell bench press 120x5 145x5 175x3 220x5 250x3 275x2 295x1*
incline dumbell bench press 70x10 80x10 90x10 100x7*

seated cable row 150x10 200x10 250x10 290x10

seated lat delt machine fly 100x12 130x12 150x2x16,23*

various grip pull-ups BWx4x13,16,20,23*
 5 years ago '04        #348
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
//Lower A

barbell deadlift 195x5 235x5 285x3 325x5 375x3 415x2 445x1 475x1

45-degree hypers (alternating uni & bilateral) BWx12/12,23,12/12,23

bulgarian dumbell split-squat 60x10/10 70x8/8 80x8/8 90x8/8 100x6/6
 5 years ago '04        #349
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
//Upper C

standing barbell military press 95x5 115x5 135x3 165x5 185x3 205x1 215x0*

bent-over barbell row 245x3x10 SS various grip pull-ups BWx3x13,16,23

flat barbell bench press 225x3x10 SS dips BWx3x16

barbell upright row 155x3x10,10,8* SS seated dumbell bent-over fly 30x3x16*

cable curl 200x2x10 SS rope pushdown 200x2x20*
 5 years ago '04        #350
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
//Lower B

barbell front squat 135x5 185x5 225x5

Squat Star Complex 3x
Top-half Squat ________ 420x5
Front Squat ___________ 275x5
Olympic Back Squat ____ 275x5
Jump Squat ___________ 275x10
A2G Med Ball Squat Jump 25x10


barbell deadlift 205x5 275x5 345x5

Deadlift Star Complex 3x
Top-half Deadlift _____ 405x5
Deadlift from floor ____ 405,365,325x5
Power Clean from Hang 165x5
DB Jump Deadlift ____ 60x10
Broad Jump _________ BWx6



Too cold to in facility for max-effort squat...........
 07-16-2012, 09:02 AM         #351
Sid 6point7 
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$n/a | Props total:  
 enetblazin4eva said:
//Lower A

barbell deadlift 195x5 235x5 285x3 325x5 375x3 415x2 445x1 475x1

45-degree hypers (alternating uni & bilateral) BWx12/12,23,12/12,23

bulgarian dumbell split-squat 60x10/10 70x8/8 80x8/8 90x8/8 100x6/6
good job mayne. that's where I'm at right now. (deadlift) and 'grats on hitting 295 on bench.
 5 years ago '04        #352
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
//Upper A

flat barbell bench press 105x8 135x8 185x5 225x5 265x5

bent-over barbell row 135x8 185x8 225x5 265x5 295x5

standing barbell military press 135x5 155x5 175x5 195x3 210x1 <-- e z

pull-ups (DB between ankles) BWx8 15x8 30x7 45x6 60x5* ds BWx3*

seated lat delt machine fly 100x10 130x12 160x2x16

hammer strength shrug 300x23 400x23 500x23 <-- not sure on exact weight



* post-concussion bullsh*t kept me from training for like 4 days; feeling mentally recharged now
 5 years ago '04        #353
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
//Lower A

low-bar squat 170x5 210x5 255x3 315x5 365x2 400x1 420x1* 440x0* <- epic quarter squat

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

bulgarian dumbell split-squat 60x10/10 70x10/10 75x10/10 80x8/8*

decline med ball sit-up 20x4x20



Went to a regular gym that wasn't cold as fu*k because of the ice rinks...........
 5 years ago '04        #354
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
 Sid 6point7 said:
good job mayne. that's where I'm at right now. (deadlift) and 'grats on hitting 295 on bench.
Thanks, didn't even notice your post. sh*t ain't been right since I got bopped in the head.
 5 years ago '04        #355
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Back on another cycle of by Christian Thibaudeau. Speed+Plyo training wasn't gonna happen in my training facility this summer.

Weight: 220lbs (goal weight is 223 than I would like to measure my body fat percentage)



Week 1 _____ Day 1 _____ Overhead Press _____ Squat _____


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

Overhead Press Star Complex 4x
Top-half Seated Press 205x3
Standing Military Press 170x3
Push Press __________ 170x3
Med Ball OH Press Toss 20x8
Evelated Plyo Push-up BWx12


barbell front squat 135x3 185x3 225x3 255x3

Squat Star Complex 4x
Top-half Squat ________ 455x3
Front Squat ___________ 275x3
Olympic Back Squat ____ 275x3
Jump Squat ___________ 275x8
A2G Med Ball Squat Jump 20x10


Using first week to feel out weight.......


Last edited by enetblazin4eva; 07-27-2012 at 07:57 PM..
 5 years ago '04        #356
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Week 1 _____ Day 2 _____ Deadlift _____ Bench Press _____


power clean 135x5; barbell deadlift 185x3 265x3 325x3

Deadlift Star Complex 4x
Top-half Deadlift _____ 425x3
Deadlift from floor ____ 375x3
Power Clean from Hang 195,175x3x3
DB Jump Deadlift ____ 65x8
Broad Jump _________ BWx6


flat barbell bench press 135x3 165x3 195x3 215x3

Bench Press Star Complex 4x
Top-half Bench Press 305x3
Bench Press ________ 235x3
DB Speed Bench Press 65x10
Med Ball Chest Throw 25x12
Plyo Push-up ______ BWx12
 5 years ago '04        #357
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Week 1 _____ Day 3 _____ Squat _____ Overhead Press _____


barbell front squat 135x3 185x3 225x3 265x2

Squat Star Complex 4x
Top-half Squat ________ 475x3
Front Squat ___________ 285x3
Olympic Back Squat ____ 285x2
Jump Squat ___________ 285x8
A2G Med Ball Squat Jump 20x10


standing barbell military press 95x3 115x3 135x3 155x2

Overhead Press Star Complex 4x
Top-half Seated Press 205x3
Standing Military Press 175x3
Push Press __________ 175x2
Med Ball OH Press Toss 20x8
Evelated Plyo Push-up BWx12


. cut rep on the strength-speed exercise to increase intensity
 5 years ago '04        #358
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Week 1 _____ Day 4 _____ Bench Press _____ Deadlift _____


flat barbell bench press 135x3 165x3 195x3 225x3

Bench Press Star Complex 4x
Top-half Bench Press 315x3
Bench Press ________ 245x3
DB Speed Bench Press 70x8
Med Ball Chest Throw 20x12
Plyo Push-up ______ BWx12


power clean 135x5; barbell deadlift 205x3 275x3 345x3

Deadlift Star Complex 4x
Top-half Deadlift _____ 405x3
Deadlift from floor ____ 385x3
Power Clean from Hang 185x3
DB Jump Deadlift ____ 70x8
Broad Jump _________ BWx6



Now it looks like I can do my speed-plyo-5/3/1 regiment. I'm not too sure what I'm going to do here....
 5 years ago '04        #359
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
So my sports chiro diagnosed that my C1 (Atlas) vertebra was misaligned. From some research, discovered that the 'symptoms' I was having were from this 'condition' (). Corrected this problem but took sometime off, did lots of hiking, played some ball and weightlifting.


Weight: 218lbs




Day 1 (plyos)
low hurdle jumps onto 48" box 6x3+1
broad jumps 3x6
lateral bounds 4x10
depth jumps 5x5

5/3/1 military + periodization bible

Day 2 (acceleration)
10m 1x5
15m 1x5
20m 1x5
30m 1x3

5/3/1 deads + periodization bible

Day 3 (plyos)
low hurdle jumps onto 48" box 6x3+1
LRLR bounding 3x20m
zig-zag hops over bench 3x10
altitude landings off 36" box 2x4

5/3/1 bench + periodization bible

Day 4 (speed)
50m tempo sprints 2x10

5/3/1 squat + periodization bible

[pic - click to view]





Real 1RM Wender's Training Max
Military Press 1  210 1  189
Bench Press 1  295 1  265.5
Squat 1  420 1  378
Deadlift 1  475 1  427.5
 5 years ago '04        #360
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
According to EXRX I'm hovering around the Advanced strength levels for my weight.
When I started this log in 2011 I was just above the Intermediate level.
 thatruest said:
Great lifts.
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