enetblazin4eva :: fat loss / muscle gain

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Props Slaps
 5 years ago '04        #421
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Dealing with a Deltoid strain which didn't feel like it was healing cause I sleeping on it every night. Did way more cardio for exercise and ended up with and wound that got infected before I could get home and treat it.

Wanna test shoulder out everyday with some high frequency strength training and work on getting my conditioning back up..........



//HFST Day 1

standing barbell military press 95x5 115x5 135x5 155x3 175x1

bent-over barbell row 135x5 155x5 175x5 195x5 215x5

high-bar squat 135x5 165x5 195x5 225x5 255x5

barbell deadlift 135x5 165x5 195x5 225x5 255x5



[video - click to view]

 5 years ago '04        #422
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
//HFST Day 2

flat barbell bench press 45x10 95x5 115x5 135x5 155x3 175x3 195x3 215x3

seated neutral-grip cable row 110x10 150x10 190x10 230x10

seated overhead machine press 110x3x10

low-bar squat 135x5 185x5 225x5 265x5 295x3 315x3

barbell deadlift 135x5 185x5 225x5 265x5 295x5 315x5


* right deltoid not in sync with rest of body
 5 years ago '04        #423
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
//HFST Day 3

standing barbell military press 75x5 95x5 115x5 135x3 155x2x3

barbell deadlift 135x3 185x3 235x3 285x3 335x3 375x3 405x2 425x1 <-- no hook grip needed

barbell front squat 135x3 175x5 215x3 245x3

dips BWx8x3

bent-over dumbell row 60x8/8 80x8/8 100x8/8 110x8/8

bent-over post delt bar row 110x3x10
 5 years ago '04        #424
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
//HFST Day 4

seated dumbell shoulder press 40x5 50x5 60x5 65x3 70x3 75x3

various grip pull-ups BWx8x4

olympic back squat 135x3 185x3 225x3 275x3 315x3

barbell deadlift 135x3 225x3 315x3 365x3 405x3

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

* did some lat delt work; still pretty painful
 5 years ago '07        #425
INFAMOUS 13 heat pts13
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$35,778 | Props total: 2740 2740
[email changed - confirm acct by email]
 5 years ago '04        #426
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597

[video - click to view]



//HFST Day 5

a1)) incline barbell bench press 75x3 95x3 115x3 135x3 155x3 175x3 185x3 <-- sharp pain in middle of rom
a2)) dumbell shrug 50x10 60x10 70x10 80x10 90x10 100x10 110x10

b1)) decline barbell bench press 135x3 175x3 205x3 225x3 245x3
b2)) face pulls 110x5x10

wide-grip lat pull-down 110x3 130x3 150x3 170x3 190x3 210x3

standing barbell military press 75x3 95x3 115x3 135x3 155x3

low-bar squat 155x3 185x3 225x3 265x3 295x3 315x3

barbell deadlift 185x3 255x3 315x3 365x3 405x3 435x1
 5 years ago '04        #427
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
//HFST Day 6

standing barbell military press 75x3 95x3 115x3 135x3 155x3 165x3

flat barbell bench press 95x3 135x3 165x3 195x3 225x3

low-bar squat 155x3 185x3 225x3 275x3 295x3 315x3 335x3

single-leg 45' hypers BWx3x8/8

cable curl SS rope pushdown 110x8/12 140x8/12 170x8/12 200x8/12


 5 years ago '04        #428
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597

[video - click to view]



//HFST Day 7

standing barbell military press 95x3 115x3 135x3

Overhead Press Star Complex 6x
Top-half Seated Press 185x3
Standing Military Press 145x3
Push Press __________ 145x2
Med Ball OH Press Toss 20x10
Evelated Plyo Push-up BWx12

* 30 seconds or less between exercises

barbell deadlift 135x3 225x3 315x3 365x3 405x1 425x1 445x1

seated post delt machine fly 90x10 110x10 130x10 150x10


Followed up with some max effort jumping...........
 5 years ago '04        #429
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
//HFST Day 8

flat barbell bench press 95x3 135x3 165x3 195x3

Bench Press Star Complex 5x
Top-half Bench Press 315x3
Bench Press ________ 225x3
DB Speed Bench Press 60x8
Med Ball Chest Throw 20x12
Plyo Push-up ______ BWx10

bent-over dumbell row 40x3 50x3 60x3 70x3 80x3 90x3 100x3 110x3

bulgarian dumbell split-squat 40x8 50x7 60x6 70x5 80x4 90x3 100x3


Did some 6,5,4,3,2,1,1 suicides after
 5 years ago '04        #430
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
//HFST Day 9

a1) standing barbell military press 95x3 115x3 135x3 145x3 155x2x3
b1) face pulls 110x6x10

incline dumbell bench press 40x3 50x3 60x3 <--- lots of pain every set

bent-over dumbell row 40x3 50x3 60x3 70x3 80x3 90x3 100x3 110x3

barbell deadlift 135x3 205x3 275x3 345x3 415x3


Last edited by enetblazin4eva; 12-08-2012 at 05:28 PM..
 5 years ago '04        #431
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
//HFST Day 10

a1) flat barbell bench press 95x3 115x3 135x3 155x3 175x3 195x3 215x3 235x2 255x2
b1) dumbell shrugs 40x10 60x10 70x10 80x10 90x10 100x4x10

incline machine press 90x3 110x3 130x3 <-- still lots of pain in anterior delt

barbell front squat 135x3 185x3 225x3 255x3 275x3

standing barbell military press 135x2 145x2 155x2 165x2 175x2 185x2

barbell deadlift 135x3 225x3 315x3 405x3
 5 years ago '04        #432
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597

[video - click to view]



//HFST Day 11

standing barbell military press 95x3 115x3 135x3

Overhead Press Star Complex 6x
Top-half Seated Press 205x3
Standing Military Press 155x3
Push Press __________ 155x2
Med Ball OH Press Toss 20x10
Med Ball Chest Throw _ 20x13
Med Ball Slams _______ 20x23
Face Pulls ___________ 100x10

* 10-20 second rest between exercises; 120 after finishing complex

a1) top-end back squat 495x4x3
a2) barbell squat jump 315x4x6
 5 years ago '04        #433
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
//HFST Day 12

Giant Complex 5x
Top-half Seated Press 245x5
Standing Military Press 175x3
Power Clean from Hang 175x3
DB Farmers Walk _____ 110x20m
Pull-ups ____________ BWx10
Med Ball OH Press Toss 20x11
Med Ball Chest Throw _ 20x13
Med Ball Slams _______ 20x23
Kettlebell Swings _____ 65x10
48" Box Jumps _______ BWx6

* 20 seconds between exercises

seated post delt machine fly SS face-pulls 135x4x10
 5 years ago '04        #434
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
//HFST Day 13

Giant Complex 4x
Flat Barbell Bech Press __ 245x5
Barbell Front Squat _____ 295x5
Barbell Military Press ____ 155x5
Bent-over Dumbell Rows _ 110x5
Seated Side Med Ball Toss 20x10
Med Ball OH Press Toss _ 20x10
Med Ball Chest Throw __ 20x13
Med Ball Slams ________ 20x23
Dumbell Shrugs _______ 110x23



[video - click to view]


Deadly "First Step Quickness" 3x12
 5 years ago '04        #435
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
//HFST Day 14

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

Overhead Press Star Complex 4x
Top-half Seated Press 245x3
Standing Military Press 175x3
Push Press __________ 175x2
Med Ball OH Press Toss 20x8
Med Ball Chest Throw _ 20x13
Med Ball Slams _______ 20x23
Pull-ups _____________ BWx10


A1) barbell front squat 155x2 185x2 225x2 265x2 305x2
A2) barbell deadlift 205x2 275x2 345x2 415x2 455x2

post delt cable row 175x3x10 SS seated post delt machine fly 130x3x10
 5 years ago '04        #436
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
//HFST 15

A1) flat barbell bench press 95x3 135x3 165x3 195x3 225x2x3
A2) dumbell shrugs 100x5x10

B1) bent-over dumbell row 100x4x5
B2) bent-over dumbell fly 15x10 25x10 30x10 35x10

C1) seated cable row 100x8 150x8 200x8 250x8 290x6*
C2) close-grip pull-ups BWx5x8

D1) seated machine raise 100x10 130x10 150x10 160x10
D2) face-pulls 100x10 130x10 150x10 160x10

E1) hammer strength pull-down 270x3x8
E2) barbell upright row 115x8 135x8 155x8



Weight: 230lbs // BF% 12.77

Gonna cut/body re-comp down 218-220
 5 years ago '04        #437
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Need treatment on my shoulder and every place closed for holidays.


//HFST Day 16

A1) standing barbell military press 95x3 115x3 135x3 155x3 165x3 175x3
A2) dumbell shrugs 110x5x10

B1) incline barbell bench press 105x3 135x3 165x3 185x3 205x3
B2) bent-over dumbell row 100x5x5

C1) flat barbell bench press 145x3 185x3 225x3 245x3 265x2*
C2) seated bent-over dumbell fly 25x5x12

barbell deadlift 135x3 205x3 275x3 345x3 415x3 465x2 495x1
* did shoulder pre-hab work between sets
 5 years ago '04        #438
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
//HFST Day 17

olympic barbell squat 135x5 225x5 295x5 <-- trash barbells at big box gyms

A1) flat barbell bench press 115x3 145x3 175x3 205x3 235x3 265x3*
A2) dumbell shrugs 100x6x10

B1) incline machine press 90x5 130x5 150x5 170x5
B2) bent-over post delt row 25x10 35x10 45x2x10

C1) standing barbell military press 95x3 135x3 165x3 185x2 205x1
C2) bent-over post delt fly 20x4x10

D1) face pulls 150x4x10
D2) seated cable row 160x8 210x8 260x8 290x5*


//cardio

2km jog



Not too sure what kind of training regiment is on tap for the new year.........
 5 years ago '04        #439
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Sticking with Upper/Lower split with focus on 1:1 push-pull for Upper days & 5/3/1 Periodization Bible method for Lower days. Once shoulder fully recovers want to transition into .



//Upper A

flat dumbell bench press 50x8 60x8 70x8 80x8 90x8 SS bent-over dumbell row 50x8 60x8 70x8 80x8 90x8

incline dumbell bench press 50x10 60x10 70x10 SS dumbell upright row 45x10 50x10 55x10

dips BWx3x20 SS pull-ups BWx3x16

hammer strength shoulder press 140x12 180x12 200x12 SS seated post delt machine row 115x12 130x12 145x12

face pulls 130x3x20 SS seated lat delt machine fly 100x12 130x12 160x12*


Other than the seated press, shoulder responded well with the volume..........


Weight: 228.5lbs
 5 years ago '04        #440
SpyDa 180 heat pts180
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$12,910 | Props total: 2549 2549
damn you still going. i log mine in my cell phone by texting myself!!! I've seen all kinds of gains!! down to 11% BF


keep up the good work. good to see people stay focused
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