| ||
 | ||
| ||
| | ||
enetblazin4eva :: fat loss / muscle gain |
| | ||||
| | ||||
| 11-02-2011, 11:56 PM | away - #181 |
| Forgot to update.......... :lol4: //Shoulders-Traps-Triceps Seated Dumbell Shoulder Press 45x8 55x8 65x8 75x8 Front Delt Dumbell Raise 25x10 35x10 Cable Upright Row 120x8 160x8 200x8 210x8* Lat Delt Dumbell Raise 25x12 35x12 Bent-over Post Delt Row 100x12 120x12 Seated Post Delt Fly 115x12 130x12 Barbell Shrug 135x20 225x20 315x23* Dumbell Tricep Extension 65x10 85x10 95x10 Tricep Rope Pushdown 120x16 150x16* | |
| |
| 11-03-2011, 12:05 AM | away - #182 |
| //Back & Hamstrings Bent-over Dumbell Row 55x12/12 75x12/12 95x12/12 95x12/12* Wide-grip Pull-ups BWx12 15x12 30x12 BWx12 Seated Cable Row 160x10 200x10 240x10 Bent-over Underhand Barbell Row 135x10 185x10 225x10 Close-grip Cable Pull-down 130x10 160x10 180x10* Barbell Good Morning 135x6 185x6 225x6 265x6* Laying Leg Curl 100x8 130x8 160x8 180x7* 45-degree Hypers BWx20 | |
| |
| 11-03-2011, 12:11 AM | away - #183 |
| //Chest + Calves Flat Dumbell Bench Press 45x8 65x8 85x8 95x7* Incline Dumbell Bench Press 55x8 65x8 75x8 Dips BWx12 30x12 60x12 ds BWx7* Cable Crossover 60x12 80x12 100x12 120x5* * haven't done these in along time [pic] Standing Machine Calf Raise 200x20 300x20 400x30 400x30 Seated Single-leg Calf Press 190x16/16 220x12/12 Feet / Ankle work | |
| |
| 11-03-2011, 12:21 AM | away - #184 |
| //Quads + Biceps Dumbell Goblet Squat 50x10 70x10 90x10 95x20 95x30 Dumbell Lunge 55x8/8 75x8/8 95x6/6* Dumbell Step-up 45x8/8 65x8/8 85x8/8 20lb Med Ball Squat Jumps x 2 x 10 Barbell Curl 95x8 115x8 135x8 Concentration Curl 40x12/12 50x12/12 Reverse Mini-bar Curl 70x12 90x12 | |
| |
| 11-03-2011, 12:24 AM | away - #185 |
| //Abs + Obliques + Core Did like 500 reps of different exercises Added some other pre-hab stuff........ Back to intense lifting with 5/3/1 (Periodization Bible) regiment. [pic] Last edited by enetblazin4eva; 11-03-2011 at 12:27 AM.. | |
| |
| 11-03-2011, 11:14 AM | online - #186 | |
I'm almost done my 10th cycle. It's hard to stop. I plan on taking 4-8 weeks off of it to some hypertrophy/core/form work. | ||
| |
| 11-03-2011, 11:46 AM | away - #187 | |
| ||
| |
| 11-03-2011, 05:34 PM | away - #188 |
| Week 1 military press 5 × 70 [10,2.5] 5 × 85 [10,5,5] 3 × 105 [25,5] 5 × 110 [25,5,2.5] 5 × 135 [35,5,2.5] <-- should've been 130 13 × 145 [45,5] flat barbell bench press 115x10 135x10 155x10 175x10 185x10 bent-over barbell row 135x10 165x10 195x10 215x10 230x10 dumbell tricep exentsion 55x10 65x10 75x10 85x10 90x10 seated post delt machine fly 115x10 130x10 Feeling good; just gotta fiddle around with weight used on accessory lifts.......... [pic] | |
| |
| 11-04-2011, 07:03 PM | away - #189 |
| Week 1 deadlift 5 × 135 [45] 5 × 170 [45,10,5,2.5] 3 × 200 [45,25,5,2.5] 5 × 220 [45,35,5,2.5] 5 × 250 [45,45,10,2.5] 13 × 285 [45,45,25,5] barbell good morning 135x10 165x10 185x10 205x10 225x10 olympic back squat 135x10 185x10 205x10 225x10 245x10 sit-up machine 100x20 15lb med ball slams x20 hanging side-leg raises x20/20 jack knife on swiss x20 10lb med ball decline sit-up x20 | |
| |
| 11-06-2011, 10:44 PM | away - #190 |
| Week 1 bench press 5 × 90 [10,5,5,2.5] 5 × 115 [35] 3 × 135 [45] 5 × 145 [45,5] 5 × 170 [45,10,5,2.5] 13 × 190 [45,25,2.5] behind the neck hammer press 90x10 140x10 180x10 200x10 220x10 bent-over dumbell row 55x10 75x10 95x10 100x10 100x10 tricep cable pushdown 100x12 130x16 160x20 160x20 160x20 | |
| |
| 11-08-2011, 05:44 PM | away - #191 |
| Week 1 squat 5 × 135 [45] 5 × 165 [45,10,5] 3 × 200 [45,25,5,2.5] 5 × 215 [45,35,5] 5 × 250 [45,45,10,2.5] 11 × 285 [45,45,25,5] 45-degree back hyperextension (med ball) BWx20 5x20 10x20 15x20 20x20 bulgarian dumbell split-squat 40x10/10 50x10/10 60x10/10 65x10/10 70x10/10 sit-up machine 110x20 15lb med ball slams x20 hanging side-leg raises x20/20 15lb med ball slams x20 10lb med ball decline sit-up x20 depth drops 40" x 2 x 4 * using low-bar squat technique | |
| |
| 11-09-2011, 04:04 PM | away - #192 |
| Week 2 military press 5 × 70 [10,2.5] 5 × 85 [10,5,5] 3 × 105 [25,5] 3 × 120 [35,2.5] 3 × 135 [45] 6 × 155 [45,10] flat dumbell bench press 45x10 55x10 65x10 75x10 85x10 seated cable row 165x10 185x10 205x10 225x10 245x6* dumbell tricep extension 50x10 55x10 65x10 75x10 85x10 seated post delt machine fly 115x12 130x12 | |
| |
| 11-10-2011, 03:57 PM | away - #193 |
| Week 2 deadlift 5 × 135 [45] 5 × 170 [45,10,5,2.5] 3 × 205 [45,35] 3 × 240 [45,45,5,2.5] 3 × 270 [45,45,10,5,5,2.5] 12 × 305 [45,45,35,5] lying leg curl 90x10 105x10 120x10 135x10 150x12 barbell front squat 125x10 155x10 185x10 215x10 235x12 sit-up machine 80x20 45lb plate side bend x16/16 15lb med ball slams x20 45lb plate side bend x16/16 15lb med ball slams x20 | |
| |
| 11-11-2011, 04:52 PM | away - #194 |
| Week 2 bench press 5 × 90 [10,5,5,2.5] 5 × 115 [35] 3 × 135 [45] 3 × 160 [45,10,2.5] 3 × 180 [45,10,5,5,2.5] 11 × 205 [45,35] seated dumbell shoulder press 40x10 50x10 60x10 65x10 70x10 bent-over barbell row 135x10 165x10 185x10 205x10 225x10 dumbell tricep extension 45x10 55x10 65x10 75x10 85x10 bent-over mini-bar post delt row 100x12 110x12 Last edited by enetblazin4eva; 11-17-2011 at 04:52 PM.. | |
| |
| 11-13-2011, 12:40 PM | away - #195 |
| Nice. [pic] I really like the structure of the 5/3/1. I'm going to start it after I max out this coming week. How're you liking so far enet? | |
| |
| 11-13-2011, 12:58 PM | away - #196 |
| you have pictures of the progression?... Pause | |
| |
| 11-14-2011, 04:33 PM | away - #197 | ||
| |||
| |
| 11-14-2011, 05:07 PM | away - #198 |
| Week 2 squat 5 × 135 [45] 5 × 165 [45,10,5] 3 × 200 [45,25,5,2.5] 3 × 235 [45,45,5] 3 × 265 [45,45,10,5,5] 6* × 300 [45,45,35,2.5] * had to dump bar on 7th rep because my dumbass went way to low and eliminated hamstring/glute activation; stance might have been a slight to wide aswell barbell good morning 135x10 165x10 195x10 225x10 245x10 olympic back squat 135x10 185x10 205x10 225x10 245x10 sit-up machine 100x20 jack knife on swiss x20 hanging side-leg raise x16/16 decline sit-up x20 sit-up machine 120x12 Weight: 202.5lbs | |
| |
| 11-15-2011, 04:14 PM | away - #199 |
| Week 3 military press 5 × 70 [10,2.5] 5 × 85 [10,5,5] 3 × 105 [25,5] 5 × 130 [35,5,2.5] 3 × 145 [45,5] 5 × 160 [45,10,2.5] incline dumbell bench press 40x10 50x10 60x10 70x10 80x10 bent-over dumbell row 45x10/10 60x10/10 80x10/10 100x10/10 100x12/12 cable v-bar pushdown 100x12 130x12 160x12 160x16 160x16 seated lat delt machine fly 110x12 140x12 | |
| |
| 11-16-2011, 04:57 PM | away - #200 |
| Week 3 deadlift 5 × 140 [45,2.5] 5 × 175 [45,10,5,5] 3 × 205 [45,35] 5 × 260 [45,45,10,5,2.5] 3 × 295 [45,45,35] 8 × 325 [45,45,45,5] 45-degree hyperextension (med ball) BWx16 BWx16 10x20 15x20 15x20 barbell front squat 115x10 145x10 175x10 205x10 235x12 seated oblique machine 50x16/16 SS 10lb med ball slams x20 seated oblique machine 70x20/20 SS 10lb med ball slams x20 seated oblique machine 90x24/24 SS 10lb med ball slams x24 | |
| |
| Thread Tools | |
| Display Modes | |
| |
| |||||||
| Join us on Facebook. Check out the BX fan page and hit the Like button. | Follow BX on Twitter to get instant hot topic alerts. | Enter your email address below and receive a daily hot topic newsletter. |
| 5,312 fans of BX | none new today | 4,292 following | none new today |
Linear Mode
