enetblazin4eva :: fat loss / muscle gain

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 5 years ago '04        #381
SpyDa 180 heat pts180
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$12,903 | Props total: 2539 2539
just went 20 pages to see 1 progress pic..




where's the progression pics?
 5 years ago '05        #382
Rubix 
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$8,493 | Props total: 825 825
 enetblazin4eva said:
Not even close, same range of motion as a RDL. GMs are a hip-dominant movement so the hips better be doing the moving. I'm also using a low-bar position.......
oh i meant "parallel" in regards to your "torso to the floor" (the bend at the hips), not the knee joints. how low are you bringing your torso with that amount of weight? i find that when i approach anywhere near 275-315, ill only make it about 70 degrees or so before i feel that stretch and going any lower compromises my form...so i've been only doing 225 for 20 straight reps..just wondering if 70 degrees was adequate enough to continue doing it at that weight..
 5 years ago '04        #383
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Day 5 (speed)

50m tempo sprints 1x8
100m sprint 1x1
50m tempo sprints 1x8
100m sprint 1x1
50m tempo sprints 1x8
100m sprint 1x1



Time to de-load.............
 5 years ago '04        #384
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
 SpyDa said:
just went 20 pages to see 1 progress pic..




where's the progression pics?
If you went through 20 pages you'd figure out this is a performance log.


[pic - click to view]




[pic - click to view]




@ 4600-4800 kcal & 600-700g of carbs / daily ..........

 Rubix said:
oh i meant "parallel" in regards to your "torso to the floor" (the bend at the hips), not the knee joints. how low are you bringing your torso with that amount of weight? i find that when i approach anywhere near 275-315, ill only make it about 70 degrees or so before i feel that stretch and going any lower compromises my form...so i've been only doing 225 for 20 straight reps..just wondering if 70 degrees was adequate enough to continue doing it at that weight..
I was just saying the range of motion for me is same if the bar is on my back or in the hang position. This is one time range of motion will vary with different athletes compared to say the flat bench where the bar touches the body or it doesn't. As long as there is flexion & extension through the hips you're good.
 5 years ago '04        #385
SpyDa 180 heat pts180
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$12,903 | Props total: 2539 2539
 enetblazin4eva said:
If you went through 20 pages you'd figure out this is a performance log.


[pic - click to view]




[pic - click to view]




@ 4600-4800 kcal & 600-700g of carbs / daily ..........



I was just saying the range of motion for me is same if the bar is on my back or in the hang position. This is one time range of motion will vary with different athletes compared to say the flat bench where the bar touches the body or it doesn't. As long as there is flexion & extension through the hips you're good.


700 grams of carbs... got damn!!! I feel what you saying about the log. but if you make great gains your log might be used by others in here lurking. like with me I watch Twin Muscle Workout. I've taken some of their information during their transformation and its helped me out alot..
 5 years ago '04        #386
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
 SpyDa said:
700 grams of carbs... got damn!!! I feel what you saying about the log. but if you make great gains your log might be used by others in here lurking. like with me I watch Twin Muscle Workout. I've taken some of their information during their transformation and its helped me out alot..
Wasn't that difficult, now getting a high protein intake is. Increasing vertical, agility, speed, strength and recovery time may or may not be seen through physique pictures. I def wanna get some performance vids of myself for references. I prefer actually scientific literature but than again I have a
 5 years ago '04        #387
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Military day from last week was bugging me so I went in today and re-did it.
De-load this week and start the cycle all over again......


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]
5+1*  180 [45,10,5,5,2.5]

incline dumbell bench press 50x10 65x10 80x10 95x10 100x10

bent-over dumbell row 75x12 100x4x10/10

seated dip machine 125x12 155x12 185x12 215x2x12

seated lat delt machine fly 100x12 130x12 160x3x16


Weight: 221lbs


Last edited by enetblazin4eva; 09-03-2012 at 06:25 PM..
 5 years ago '04        #388
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Week 4

military press
5  80 [10,5,2.5]
5  95 [25]
5  115 [35]

lateral & uni-lateral low-intensity plyos
6lb med ball field work


deadlift
5  175 [45,10,5,5]
5  215 [45,35,5]
5  260 [45,45,10,5,2.5]

suicides x10
ladder drills


bench press
5  110 [25,5,2.5]
5  135 [45]
5  160 [45,10,2.5]

lateral & uni-lateral low-intensity plyos
6lb med ball field work


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

suicides x10
ladder drills
 5 years ago '04        #389
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597

[pic - click to view]




Meal 1: papaya + freshwater tilapia + coconut oil + brown rice w/ carrots & green peas + yams + broccoli

Meal 2: whey isolate (stevia) + quick oats + banana + mixed berries + unsweetened almond milk + omega-3 fish oil

Meal 3: boneless/skinless chicken brea$t (teriyaki) + ginger + coconut oil + brown rice w/ carrots & green peas + chickpeas + cauliflower + peppers + garlic + extra virgin oil oilve

Meal 4: boneless/skinless chicken brea$t burger (chipotle) + extra virgin olive oil + 100% wholewheat sesame seed bread + avocado + ketchup & honey mustard

Meal 5: boneless/skinless chicken brea$t (teriyaki) + ginger + coconut oil + brown rice w/ carrots & green peas + chickpeas + cauliflower + peppers + garlic + extra virgin oil oilve

Meal 6: power flax cookie + flaxseed bread w/ banana & organic peanut-butter


* replace a chicken teri meal with top-sirloin steak, brown rice spaghetti & mushrooms a couple times a week


Intra-workout: PeptoPro + Karboload


 5 years ago '04        #390
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Of course the training facility tells there will be no events going on till the end of the year so I can do my speed+plyo work.
Back to by Christian Thibaudeau.



Week 1 _____ Day 1 _____ Overhead Press _____ Squat _____


standing barbell military press 115x5 135x5 155x5

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


barbell front squat 135x5 185x5 235x5

Squat Star Complex 4x
Top-half Squat ________ 475x3
Front Squat ___________ 275x3
Olympic Back Squat ____ 275x3
Jump Squat ___________ 275x8
A2G Med Ball Squat Jump 20x10
 5 years ago '04        #391
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 205x3 275x3 345x3

Deadlift Star Complex 4x
Top-half Deadlift _____ 405x3
Deadlift from floor ____ 385x3
Power Clean from Hang 175x3
DB Jump Deadlift ____ 65x10
Broad Jump _________ BWx4


flat barbell bench press 135x3 175x3 205x5

Bench Press Star Complex 4x
Top-half Bench Press 295x3
Bench Press ________ 235x3
DB Speed Bench Press 65x10
Med Ball Chest Throw 25x12
Plyo Push-up ______ BWx12
 5 years ago '04        #392
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 255x3

Squat Star Complex 4x
Top-half Squat ________ 495x3
Front Squat __________ 275,295x3x3
Olympic Back Squat ____ 275,295x3x3
Jump Squat ___________ 275,295x3x10
A2G Med Ball Squat Jump 20x10


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

Overhead Press Star Complex 4x
Top-half Seated Press 205x3
Standing Military Press 175,165x3x3
Push Press __________ 175,165x3x3
Med Ball OH Press Toss 20x8
Evelated Plyo Push-up BWx12


19 & 23 minutes to finish each movement. Debating whether to add in another complex for each movement for week 2.


Weight: 222lbs
 5 years ago '04        #393
bibbyboi 25 heat pts25
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$11,219 | Props total: 2217 2217
School me on this Star Complex stuff.

Also going to start adding some plyo's into my routine. Hoping to be able to grab the rim in a couple months.
 5 years ago '04        #394
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
 bibbyboi said:
School me on this Star Complex stuff.

Also going to start adding some plyo's into my routine. Hoping to be able to grab the rim in a couple months.
The fitness industry has dubbed it "circuit training" except this uses different methodology. The author has explanations and videos of each movement complex in the link provided.

example of one complex I will complete:

Overload - 90 seconds of rest
Strength - 75
Strength-Speed - 60
Speed-Strength - 45
Explosive - 30
- rest 90 seconds and repeat complex

* duration of completing 4 complexes per movement will vary as I bridge the gap between max-intensity & never reaching failure at any point
 5 years ago '04        #395
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 175x3 215x3

Bench Press Star Complex 5x
Top-half Bench Press 315x3
Bench Press ________ 235x3
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 5x
Top-half Deadlift _____ 425x3
Deadlift from floor ____ 385x3
Power Clean from Hang 175x3
DB Jump Deadlift _____ 70x10
Kettlebell Swing ______ 65?x10



* did 5 complexes in almost the sametime it took me to do 4 on day 2
* realized on the overload movements for presses & deads my range of motion was too much /fixed
* not enough anymore for me to do broad jumps so I choose the kb swing; weight of kbs is unknown

 5 years ago '04        #396
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Week 2 _____ Day 1 _____ Overhead Press _____ Squat _____


standing barbell military press 95x5 115x4 135x3 155x2

Overhead Press Star Complex 5x
Top-half Seated Press 225x4
Standing Military Press 170x4
Push Press __________ 170x4
Med Ball OH Press Toss 20x8
Evelated Plyo Push-up BWx13


barbell front squat 135x5 185x4 225x3 265x2

Squat Star Complex 5x
Top-half Squat ________ 455x4
Front Squat ___________ 295x4
Olympic Back Squat ____ 295x4
Jump Squat ___________ 295x8
A2G Med Ball Squat Jump 20x8
 5 years ago '04        #397
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597

[video - click to view]



Week 2 _____ Day 2 _____ Deadlift _____ Bench Press _____


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

Deadlift Star Complex 5x
Top-half Deadlift _____ 425x4
Deadlift from floor ____ 385x4
Power Clean from Hang 175x4
DB Jump Deadlift ____ 70x8
Kettlebell Swing _____ 60x10


flat barbell bench press 135x5 175x5 215x5

Bench Press Star Complex 5x
Top-half Bench Press 315x4
Bench Press ________ 235x4
DB Speed Bench Press 70x8
Med Ball Chest Throw 20x12
Plyo Push-up ______ BWx13
 5 years ago '04        #398
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597

[pic - click to view]




Every day you have to test yourself. If you don't, it's a wasted day.



//Speed (on-court)

28m FIBA court pull-up Js / slams too failure @ 60min session with 2 min shooting rest intervals


* amazing recovery rate with no to very little drop off in performance
 5 years ago '04        #399
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597

[video - click to view]



Week 2 _____ Day 3 _____ Squat _____ Overhead Press _____


barbell front squat 135x5 185x5 225x4 265x3

Squat Star Complex 5x
Top-half Squat ________ 455x4
Front Squat __________ 295x4
Olympic Back Squat ____ 295x4
Jump Squat ___________ 295x8
Split-squat Jump ______ BWx10


standing barbell military press 95x5 115x5 135x4 155x3

Overhead Press Star Complex 5x
Top-half Seated Press 225x4
Standing Military Press 175x4
Push Press __________ 175x3
Med Ball OH Press Toss 20x8
Evelated Plyo Push-up BWx13
 5 years ago '04        #400
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597

[video - click to view]



Week 2 _____ Day 4 _____ Bench Press _____ Deadlift _____


flat barbell bench press 135x5 185x5 205x5

Bench Press Star Complex 5x
Top-half Bench Press 315x4
Bench Press ________ 235x4
DB Speed Bench Press 70x8
Med Ball Chest Throw 20x10
Plyo Push-up ______ BWx13


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

Deadlift Star Complex 5x
Top-half Deadlift _____ 425x3
Deadlift from floor ____ 385x3
Power Clean from Hang 175x3
DB Jump Deadlift _____ 70x10
Kettlebell Swing ______ 60x10
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