enetblazin4eva :: fat loss / muscle gain

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Props Slaps
 5 years ago '05        #401
Rubix 
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$8,495 | Props total: 828 828
whats a "top half deadlift?" is that like rack pulls? pardon my ignorance..
 5 years ago '04        #402
enetblazin4eva 4 heat pts OP
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$11,118 | Props total: 598 598
 Rubix said:
whats a "top half deadlift?" is that like rack pulls? pardon my ignorance..

[video - click to view]




Rack pulls or lockouts for all the exercises. I believe the strength coach is french-Canadian so that is where "top-half" comes from. I lift quite moderate on the rack pulls since I don't use straps or chalk and take the long-term approach now.
 5 years ago '04        #403
bibbyboi 25 heat pts25
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$11,226 | Props total: 2224 2224
Hey just out of curiosity are you keeping stats on your athletic increases? Like vertical, sprint times etc?
 5 years ago '04        #404
enetblazin4eva 4 heat pts OP
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$11,118 | Props total: 598 598
 bibbyboi said:
Hey just out of curiosity are you keeping stats on your athletic increases? Like vertical, sprint times etc?
I was going to do that this July but had a neck/concussion injury. Any type of number improvements will be vary minimal.
Most important aspect of training for me is anaerobic capacity.
 5 years ago '04        #405
enetblazin4eva 4 heat pts OP
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$11,118 | Props total: 598 598

[video - click to view]



Week 3 _____ Day 1 _____ Overhead Press _____ Squat _____


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

Overhead Press Star Complex 5x
Top-half Seated Press 225x5
Standing Military Press 165x5
Push Press __________ 165x3
Med Ball OH Press Toss 20x8
Evelated Plyo Push-up BWx12


barbell front squat 135x5 185x5 225x5 265x5

Squat Star Complex 5x
Top-half Squat ________ 455x5
Front Squat ___________ 295x5
Olympic Back Squat ____ 295x3
Jump Squat ___________ 295x8
A2G Med Ball Squat Jump 20x8
 5 years ago '04        #406
enetblazin4eva 4 heat pts OP
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$11,118 | Props total: 598 598

[video - click to view]



Week 3 _____ Day 2 _____ Deadlift _____ Bench Press _____


power clean 135x5; barbell deadlift 225x5 295x5 365x5

Deadlift Star Complex 5x
Top-half Deadlift _____ 425x5
Deadlift from floor ____ 385x5
Power Clean from Hang 175x5
DB Jump Deadlift ____ 70x8
Kettlebell Swing _____ 60x10


flat barbell bench press 155x5 185x5 215x5

Bench Press Star Complex 5x
Top-half Bench Press 315x5
Bench Press ________ 235x5**
DB Speed Bench Press 70x8
Med Ball Chest Throw 15x12
Plyo Push-up ______ BWx12
 5 years ago '07        #407
Grave 3 heat pts
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$7,788 | Props total: 200 200
about how much time do you spend working out a day/week?
 5 years ago '04        #408
enetblazin4eva 4 heat pts OP
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$11,118 | Props total: 598 598
Been pretty sick, won't be training till mon or tues.

 Grave said:
about how much time do you spend working out a day/week?
Overall exercise or just what I post in this thread?
 5 years ago '04        #409
enetblazin4eva 4 heat pts OP
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$11,118 | Props total: 598 598

[video - click to view]


[video - click to view]



Week 3 _____ Day 3 _____ Squat _____ Overhead Press _____


barbell front squat 135x5 185x5 225x5

Squat Star Complex 5x
Top-half Squat ________ 425x5
Front Squat __________ 265,275,295x3x5
Olympic Back Squat ____ 265,275,295x3x3
Jump Squat ___________ 265,275,295x3x8
A2G Med Ball Squat Jump 20x8


standing barbell military press 135x5 155x5

Overhead Press Star Complex 5x
Top-half Seated Press 205x5
Standing Military Press 165x5
Push Press __________ 165x2
Med Ball OH Press Toss 20x8
Evelated Plyo Push-up BWx10



One of the most difficult training sessions I've been through.............
 5 years ago '04        #410
enetblazin4eva 4 heat pts OP
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$11,118 | Props total: 598 598

[video - click to view]



Week 3 _____ Day 4 _____ Bench Press _____ Deadlift _____


flat barbell bench press 135x5 185x5 205x5

Bench Press Star Complex 5x
Top-half Bench Press 315x5
Bench Press ________ 235x5
DB Speed Bench Press 70x8
Med Ball Chest Throw 15x12
Plyo Push-up ______ BWx12


power clean 135x5; barbell deadlift 225x5 295x5 345x5

Deadlift Star Complex 5x
Top-half Deadlift _____ 425x5
Deadlift from floor ____ 385x5
Power Clean from Hang 175x5
DB Jump Deadlift _____ 70x8
Kettlebell Swing ______ 65x12



#s I plan to hit for week 4 @ 5 complexes & 3 reps:
175 OHP
315 FSquat
250 Bench
405 Dead


 5 years ago '04        #411
enetblazin4eva 4 heat pts OP
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$11,118 | Props total: 598 598

[video - click to view]



//Back, Bicep, Lateral & Posterior Deltoid

flat barbell bench press 95x8 135x8 185x12 225x15*

bent-over dumbell row 45x8 80x10 100x2x12

dumbell shrugs 100x3x30 SS dumbell curls 45,55,65x10*

close-grip cable pull-down 140x8 180x8 210x8 240x8

seated lat delt machine fly 100x10 130x10 160x16 160x16 ds 120x8 80x8*

various grip pull-ups BWx3x12,16,20

preacher curl machine 110,140,170x10 SS bent-over post delt dumbell fly 20x3x16


Freestyle high-volume session; week 4 complex training on tuesday
 5 years ago '04        #412
enetblazin4eva 4 heat pts OP
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$11,118 | Props total: 598 598

[video - click to view]



Week 4 _____ Day 1 _____ Overhead Press _____ Squat _____


standing barbell military press 105x3 125x3 145x3 165x3

Overhead Press Star Complex 4x
Top-half Seated Press 235x3
Standing Military Press 175x3
Push Press __________ 175x2
Med Ball OH Press Toss 20x8
Evelated Plyo Push-up BWx12


barbell front squat 135x3 185x3 225x3 275x3

Squat Star Complex 4x
Top-half Squat ________ 495x3
Front Squat ___________ 315x3
Olympic Back Squat ____ 315x2
Jump Squat ___________ 315x8
A2G Med Ball Squat Jump 20x8


* went with 4 complexes each movement; glad I did cause I haven't been this fried in along time while body is still recovering like a noob
 5 years ago '04        #413
enetblazin4eva 4 heat pts OP
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$11,118 | Props total: 598 598

[video - click to view]



Week 4 _____ Day 2 _____ Deadlift _____ Bench Press _____


power clean 155x5; barbell deadlift 225x5 295x4 365x3

Deadlift Star Complex 4x
Top-half Deadlift _____ 445x3
Deadlift from floor ____ 405x3
Power Clean from Hang 185x3
DB Jump Deadlift ____ 70x6
Kettlebell Swing _____ 60x12


flat barbell bench press 135x5 185x4 215x3

Bench Press Star Complex 4x
Top-half Bench Press 325x3
Bench Press ________ 255x3
DB Speed Bench Press 70x8
Med Ball Chest Throw 20x12
Plyo Push-up ______ BWx12
 5 years ago '04        #414
bibbyboi 25 heat pts25
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$11,226 | Props total: 2224 2224
 enetblazin4eva said:
 5 years ago '04        #415
enetblazin4eva 4 heat pts OP
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$11,118 | Props total: 598 598

[video - click to view]



Week 4 _____ Day 3 _____ Squat _____ Overhead Press _____


barbell front squat 135x5 185x5 225x3 255x3

Squat Star Complex 6x
Top-half Squat ________ 495x3
Front Squat __________ 295,315x5x3
Olympic Back Squat ____ 295,315x5x2
Jump Squat ___________ 295,315x5x8
A2G Med Ball Squat Jump 20x8


standing barbell military press 105x5 125x5 145x3 160x3

Overhead Press Star Complex 5x
Top-half Seated Press 225x3
Standing Military Press 175x3
Push Press __________ 175x2
Med Ball OH Press Toss 20x8
Evelated Plyo Push-up BWx12



* did 6 complexes for squat movement; finally recovering like a gawd
 5 years ago '04        #416
enetblazin4eva 4 heat pts OP
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$11,118 | Props total: 598 598

[video - click to view]



Week 4 _____ Day 4 _____ Bench Press _____ Deadlift _____


flat barbell bench press 135x5 185x5 225x5

Bench Press Star Complex 5x
Top-half Bench Press 335x3
Bench Press ________ 250x3
DB Speed Bench Press 70x8
Med Ball Chest Throw 20x12
Plyo Push-up ______ BWx12


power clean 135x5; barbell deadlift 225x5 295x5 365x5

Deadlift Star Complex 5x
Top-half Deadlift _____ 445x3
Deadlift from floor ____ 405x3
Power Clean from Hang 185x3
DB Jump Deadlift _____ 70x8
Kettlebell Swing ______ 65x12



Not fried/sore at all............
 5 years ago '04        #417
enetblazin4eva 4 heat pts OP
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$11,118 | Props total: 598 598
Due to unforeseen circumstances at my training facility I am unable to finish weeks 5 & 6 of the complex training. Going to do my own Upper-Lower training followed by some max-effort jumping and running with speed-agility work on non-lifting days.



[video - click to view]



//Upper A

flat dumbell bench press 50x10 65x10 80x10 95x10 110x10*

bent-over dumbell row 50x10 65x10 80x10 95x10 110x12*

standing barbell military press 115x10 145x10 175x10

bent-over barbell row 135x10 185x10 225x10

incline dumbell press 60x10 70x10 80x10

seated close-grip cable row 150x10 200x10 250x10

cable upright row 140,170,200x8 SS cable curl 140,170,200x8 SS v-bar pushdown 170,200,200x13

 5 years ago '04        #418
enetblazin4eva 4 heat pts OP
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$11,118 | Props total: 598 598
//Lower A

dumbell goblet squat 55x10 75x10 95x10 110x2x16

barbell romanian deadlift 135x10 185x10 225x2x10

barbell reverse lunge 135x8/8 185x8/8 225x8/8*

single-leg 45' hypers BWx3x13/13

single-leg press 210x2x12 SS single-leg curl 110x2x12

core circuit 3x
decline sit-up BWx30
seated med ball twist 20x30
med ball slam 20x20
oblique side-bend 45x16/16
jack knife on swiss BWx30
plank 60 secs
decline sit-up BWx30


Did some running on court after..........
 5 years ago '04        #419
enetblazin4eva 4 heat pts OP
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$11,118 | Props total: 598 598

[video - click to view]



//Upper B

flat barbell bench press 95x5 135x5 185x5 225x5 255x4 275x3*

bent-over barbell row 135x5 185x5 225x5 255x5 275x5

seated dumbell should press 60x8 70x8 80x8 90x8

seated cable row 150x8 200x8 250x8 300x8*

dips BWx3x24,20,16 SS pull-ups BWx3x12,16,20*

seated lat delt machine fly 100x12 130x16 160x2x20+*



Weight: 227.5lbs
 5 years ago '04        #420
enetblazin4eva 4 heat pts OP
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$11,118 | Props total: 598 598

[video - click to view]



//Speed (acceleration)

10m 1x6
15m 1x6
20m 1x6
30m 1x3


//Upper C

flat barbell bench press 95x5 135x5 185x5 225x10

bent-over barbell row 135x5 185x5 225x5 265x10

incline dumbell bench press 55x8 70x8 85x8 100x4*

wide-grip pull-ups (db between ankles) BWx12 15x8 30x8 45x8*

cable upright row 155,170,185x10 SS cable curl 155,170,185x10 SS v-bar pushdown 170,200,200x13

seated post delt machine fly 115x12 130x12 145x12


gawd damn left hammie tight as fu*kin all weekend
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