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enetblazin4eva :: fat loss / muscle gain


 enetblazin4eva :: fat loss / muscle gain
26 topic by enetblazin4eva - 01-24-2011, 08:59 PM - Boxden > The BX Gym - Health, Exercise, and Nutrition


Age 25
Height 6'5
Current Weight 206.5
Goal Weight 200+
Goals improve conditioning / vert. off one leg
Estimated Body Fat Percentage going to get it measured


(Pic from July 2011)




(2012)

Front Picture, from at least neck down, in a relaxed pose including:
.::.

Side Picture, from at least neck down, in a relaxed pose
.::.

Current Diet Habits and Your Plan to Change them
xxxx kcal :: 38% cho :: 30% fat :: 32% pro

. whey protein isolate + oats + omega-3 fish oil + papaya (pre-exercise)

. hydrolyzed casein protein isolate + dextrose + banana + sockeye salmon
+ coconut oil + lemons + garlic + yams + broccoli (post-exercise)

. chicken bre@st + coconut oil + brown rice + zucchini + red, yellow and
orange peppers + cauliflower + ginger + extra virgin olive oil

* multiply these meals by two a day

Current Workout Habits and Your Plan to Change them
De-loading with a body-part split + plyometrics than switching back to an upper/lower regiment

upper A
lower A
upper B
lower B

delts + traps + biceps + plyometrics
back + hamstrings + plyometrics
chest + calves + plyometrics
quads + triceps + plyometrics
core + pre-hab

basketball games / individual training / dunk practice
hill sprints
swimming
walking

static stretching / yoga two times a day for twenty mins

Current Supplementation and Any Plans to change/add to your current regimen
. whey protein isolate
. hydrolyzed casein protein isolate (PeptoPro)
. dextrose
. creatine monohydrate (Creapure)
. branched-chain amino acids (Ajipure)
. beta-alanine
. acetyl l-carnitine
. l-tyrosine
. caffeine anhydrous
. multi-vitamin
. vitamin d-3
. vitamin b complex
. green tea extract (InnovaTea)
. liver juice
. omega-3 fish oil



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454 comments for "enetblazin4eva :: eat . train . sleep"


 01-24-2011, 09:31 PMaway - #2
enetblazin4eva 4 heat pts

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//Quads + Triceps + Plyometrics

Barbell Front Squats (clean grip)
95x6
135x6
175x6
215x6
255x6

Barbell Lunges
135x8,8
185x8,8
225x8,8

Leg Extensions
155x12
185x12
215x12
245x12

Barbell Squat Jumps
135x8
185x7
225x7
275x7

Rope Pushdowns
100x12
120x12
140x12
160x12

Bench Dips
45lbx10
45lbx10

Depth Drops
36" x4
40" x4



Went to play ball but they were setting up for some youth event. Only had half a court so trained skills and dunks. CNS was fried from the depth drops from earlier.
 01-25-2011, 08:44 AMaway - #3
cranx 

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hmmm. i would.(in my opinion) cut down on some of the reps.looks like overload .
maybe increase resistance?
 01-25-2011, 02:22 PMaway - #4
enetblazin4eva 4 heat pts

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Originally Posted by cranx
hmmm. i would.(in my opinion) cut down on some of the reps.looks like overload .
maybe increase resistance?
Thanks for posting but I just did a 5x5 and an upper-lower split (3-8 reps) getting away with DLing and RDL in the same week. My CNS could use a break and allow me to focus on conditioning. Today I feel refreshed and minor DOMS... kind of a nice change of pace.
 01-25-2011, 04:24 PMaway - #5
enetblazin4eva 4 heat pts

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20 mins of walking the dogg
35 mins of ball training

Good ole Vancouver... it starts raining as me and the dogg are walking to the park.



//Core + Pre-hab

Leg Lifts x 35
Oblique Leg Lifts x 35
Weighted Sit-ups with Med Ball x 50
Seated Med Ball Twists x 50
Standing Med Ball Slams x 10
Plank x 60 sec

Rotator exercises

Last edited by enetblazin4eva; 01-25-2011 at 09:04 PM..
 01-26-2011, 05:45 PMaway - #6
enetblazin4eva 4 heat pts

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//Deltoids + Traps + Biceps

Standing Barbell Military Press
95x6
115x6
135x6
145x4*

Barbell Upright Row
75x8
95x8
115x8
135x8

Standing Dumbell Lateral Delt Fly
15x12
20x12
25x12

Seated Posterior Delt Machine Fly
85x12
100x12
115x12

Dumbell Shrugs
75x20
100x30
100x30

Barbell Curls
95x10
115x10
125x10

Cable Curls superset Reverse Curls
135x10 ss 75x10
150x10 ss 90x10




//Hoops training
2x 10 min full court pull-up 3s
30 mins of shooting & jump training
Ran 10 $uicides after

Ice bath time.....
 01-29-2011, 10:57 PMaway - #7
enetblazin4eva 4 heat pts

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Took some off days to give me a buffer between starting my upper-lower split. Biggest change will be focusing on low-bar squats instead of high-bar. Also gotta monitor lower back fatigue.


Upper A::

Flat Bench Press
Bent-over Row
Dips
Chin-up
Tri Extension
Bi Curl


Lower A::

Back Squat
Good Morning
Lunge or Step-up
Hyperextension (45-degree)
Calf Raises

Upper B::

Military Press
Row
Incline Press
Pull-up
Lat Delt Fly
Post Delt Fly


Lower B::

Front Squat
Deadlift
Bulgarian Split-Squat
Glute-Ham Raise
Calf Raises

Core and pre-hab stuff done on non-lifting days.



Last edited by enetblazin4eva; 01-31-2011 at 03:03 PM..
 01-31-2011, 03:45 PMaway - #8
enetblazin4eva 4 heat pts

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Pre-workout:: 5g bcaa | 2.2g tryosine | 2g carnitine | 1.6g beta-alanine | vitamin-b cap | 200mg caffeine tab *optional
Intra-workout:: 5g bcaa | 1.6g beta-alanine


//Upper A

Flat Barbell Bench Press
95x6
135x6
155x6
175x6
195x6

* rotator felt good; could have pushed it more but took the smart long-term approach

Bent-over Barbell Row
95x8
135x8
175x6
215x6
235x6

Dips :: db between ankles
BWx8
15x8
25x8
35x8

* st@bility was good

Chins :: db between ankles
BWx8
10x8
20x8
30x8

Cable Extensions (V-bar) superset Cable Curls (EZ bar)
120x8 ss 105x8
150x8 ss 135x8
180x8 ss 165x8



//Jump Training

20 mins dunking

Last edited by enetblazin4eva; 01-31-2011 at 03:54 PM..
 01-31-2011, 07:21 PMaway - #9
MrAmazing 

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pics?
 02-01-2011, 03:13 PMaway - #10
enetblazin4eva 4 heat pts

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Originally Posted by MrAmazing
pics?
Mainly just logging. I'll get some pics at the end. :yayo:
 02-01-2011, 03:45 PMaway - #11
enetblazin4eva 4 heat pts

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//Lower A

Barbell Back Squat (Low-bar)
135x6
185x6
225x6
275x6
315x6

* strength fine; gotta work on keeping back tight and not letting wrist extend

Barbell Good-Morning
95x8
115x8
135x6
155x6
175x6

Barbell Lunges
135x8,8
185x8,8
225x7,7
245x6,6

* gonna switch back to db lunges or step-ups

Hyperextension (45-degree)
BWx20
25x16
45x12

Decline Sit-ups
BWx20
25x20
45x16


* gotta get some proper weightlifting shoes
 02-02-2011, 05:28 PMaway - #12
niceguy954 30 heat pts30

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Originally Posted by MrAmazing
pics?
same thing i was thinking we all man up over here
 02-02-2011, 06:24 PMaway - #13
enetblazin4eva 4 heat pts

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Originally Posted by niceguy954
same thing i was thinking we all man up over here
Ooooooo, just for calling me out, i'll get the pics up tomorrow. :cool2:
 02-02-2011, 09:00 PMaway - #14
enetblazin4eva 4 heat pts

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Busted up thumb on rim yesterday. Giving me some issues today so I didn't play any ball. If it affects my lifting/ball tomorrow, gonna have to get it x-rayed.



//Core + Pre-hab

Leg Lifts
Oblique Leg Lifts
Weighted Sit-ups with Med Ball
Seated Med Ball Twists
Standing Med Ball Slams
Med Ball Wood Chops
Plank 60 secs

Rotator exercises
 02-03-2011, 03:23 PMaway - #15
enetblazin4eva 4 heat pts

  d 
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$10,397 | POWERFUL
Post-workout:: 16g hydrolyzed casein protein isolate | 40g dextrose | 5g creatine monohydrate | banana
* after I start making my salmon meal

//Upper B

Standing Military Press
75x6
95x6
115x6
135x6
145x5*

* had to power clean weight into position

Seated Cable Row
95x6
140x6
185x6
230x6
255x8

* thought the stack went up to 300lbs

Incline Dumbell Press
37.5x8
50x8
60x8
70x7*

Wide-grip Pull-ups
BWx8
15x8
25x8
35x8* ds BWx7

Standing Dumbell Lateral Fly superset Seated Machine Posterior Fly
15x10 ss 100x10
25x10 ss 115x8*


//Jump Training
25 minutes

* couldn't palm ball well cause of thumb

Last edited by enetblazin4eva; 02-03-2011 at 03:30 PM..
 02-18-2011, 04:24 PMaway - #16
enetblazin4eva 4 heat pts

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Haven't posted in along time. Had a neck strain from playin ball against some older cats whom are ex-national and ex-semi-pro players. Was doming em with two dunks in the first game and one dude took me out around the head the next time I drove the lane. Didn't play it smart and went to lift the next morning.

Ordered some VS Athletics Dynamos; still waiting for 'em. @ Canada Post.
 02-18-2011, 04:39 PMaway - #17
enetblazin4eva 4 heat pts

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Lifting at gym closer to my home for the next four weeks. Has a rack and bench but limited to no accessory equipment.

Weight 203lbs


//Lower B

Barbell Front Squat
95x6
135x6
185x6
225x6

Barbell Deadlift
135x6
185x6
225x6
275x6
315x6

Barbell Hang(Power) Clean
95x5
115x5
135x5
155x5

* need those lifting shoes

Barbell Good Morning
95x12
135x10
175x8
195x8

Decline Sit-ups
BWx25
 02-19-2011, 03:24 PMaway - #18
enetblazin4eva 4 heat pts

  d 
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$10,397 | POWERFUL
//Upper A

Flat Barbell Bench Press
95x6
135x6
155x6
175x6
195x6

* waited about 12 mins for a bench

Bent-over Barbell Row
95x8
135x8
175x6
215x6

Dips :: db between ankles
BWx8
15x8
30x8
45x8
60x8

Pull-ups :: db between ankles
BWx8
10x8
20x8
30x6*

* lats were gondies

Seated Side-lateral Machine Raise
90x10
120x10
140x10
160x10 ds 120x7* ds 80x5*

Seated Machine Crunch
80x16
120x16


Still waiting on shoes...........
 02-21-2011, 03:50 PMaway - #19
tech5c 24 heat pts24

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Shoes look nice for lifting. Best thing I did was ditch my running shoes for wrestling ones. I feel they give better ankle support than lifting ones.

You following a specific routine or just one you came up with?
 02-21-2011, 05:07 PMaway - #20
enetblazin4eva 4 heat pts

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Originally Posted by tech5c
Shoes look nice for lifting. Best thing I did was ditch my running shoes for wrestling ones. I feel they give better ankle support than lifting ones.

You following a specific routine or just one you came up with?
Ya these look nice for my foot structure and lifts I want to execute. Otherwise I've had a hard time finding decent size 15 lifting shoes.

Did a lot of research when developing this upper-lower split. Most difficult part is figuring out the set/rep/weight progression scheme.
 
 


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