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 enetblazin4eva :: fat loss / muscle gain
Unread 4 years agoclass of '04 - away - #181
enetblazin4eva 4 heat pts space
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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*
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Unread 4 years agoclass of '04 - away - #182
enetblazin4eva 4 heat pts space
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//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

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Unread 4 years agoclass of '04 - away - #183
enetblazin4eva 4 heat pts space
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//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

Standing Machine Calf Raise
200x20
300x20
400x30
400x30

Seated Single-leg Calf Press
190x16/16
220x12/12

Feet / Ankle work
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Unread 4 years agoclass of '04 - away - #184
enetblazin4eva 4 heat pts space
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//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
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Unread 4 years agoclass of '04 - away - #185
enetblazin4eva 4 heat pts space
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//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.

Last edited by enetblazin4eva; 11-03-2011 at 12:27 AM..
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Unread 4 years agoclass of '04 - away - #186
tech5c 24 heat pts24 space
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enetblazin4eva said:
//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.
Nothing better than 5/3/1

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.
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Unread 4 years agoclass of '04 - away - #187
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tech5c said:
Nothing better than 5/3/1

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.
Looking forward to starting it today. Eventually I will apply its principles to my own Upper-Lower split to help greatly improve it.
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Unread 4 years agoclass of '04 - away - #188
enetblazin4eva 4 heat pts space
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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..........
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Unread 4 years agoclass of '04 - away - #189
enetblazin4eva 4 heat pts space
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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
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Unread 4 years agoclass of '04 - away - #190
enetblazin4eva 4 heat pts space
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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
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Unread 4 years agoclass of '04 - away - #191
enetblazin4eva 4 heat pts space
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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
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Unread 4 years agoclass of '04 - away - #192
enetblazin4eva 4 heat pts space
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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
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Unread 4 years agoclass of '04 - away - #193
enetblazin4eva 4 heat pts space
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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
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Unread 4 years agoclass of '04 - away - #194
enetblazin4eva 4 heat pts space
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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..
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Unread 4 years agoclass of '06 - away - #195
Sid 6point7 40 heat pts40 space
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Nice. 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?
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Unread 4 years agoclass of '06 - away - #196
LowaEastSide5 133 heat pts133 space
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you have pictures of the progression?... Pause
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Unread 4 years agoclass of '04 - away - #197
enetblazin4eva 4 heat pts space
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Sid 6point7 said:
Nice. 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?
Solid Upper/Lower regiment. I like creating my own but I also like being told what exactly to do.

LowaEastSide5 said:
you have pictures of the progression?... Pause
Nah, dun really take half-nekkid pics in the mirror. I pretty much look the same as the July pic but more vascular and decreased waist size.
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Unread 4 years agoclass of '04 - away - #198
enetblazin4eva 4 heat pts space
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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
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Unread 4 years agoclass of '04 - away - #199
enetblazin4eva 4 heat pts space
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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
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Unread 4 years agoclass of '04 - away - #200
enetblazin4eva 4 heat pts space
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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
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