enetblazin4eva :: fat loss / muscle gain

02-22-2011, 05:53 PM

Got an e-mail from VS Athletics that they screwed up and are sending my shoes express mail, we'll see..... Went into the vault and grabbed a random pair of kicks: Nike LeBron 20-5-5.

//Lower A

Barbell Back Squat (low-bar)
135x5
185x5
225x5
275x5
315x6
345x6

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

Dumbell Bulgarian Split-Squat (foot elevated on bench)
40x8
60x8
80x10

* dbs in this gym only go up to 80 [pic]

Barbell Romanian Deadlift
135x12
185x12
225x12

Calf Raise on Plated-loaded 45° Leg Press
180x30
320x34
(Single-leg) 250x30*/28* superset (Heel raise) 250x20

* first time using this; didn't know how much weight to use

Decline Sit-ups
BWx25
20x25

02-23-2011, 03:28 PM

//Upper B

Standing Barbell Military Press
85x6
105x6
125x6
140x7
155x3*

Dumbbell Bent-over Row
40x6
55x6
70x8
80x8
80x8

* db limited; switch to cable row

Dumbell Incline Press
35x8
50x8
65x8
80x3* + 5 forced reps

* dude showed up out of nowhere to spot me [pic]

Nuetral Grip Pull-ups (DB between feet)
BWx8
15x8
30x8
45x6*

Cable Pushdown (with rope attachment)
90x12
140x12
180x12

* no weight increments so I'm just guestimating

Standing EZ Bar Curl
70x12
110x12
135x8*

Shoes better get here by Friday!

02:59 PM

//Lower B

Barbell Front Squat
95x5
135x5
175x5
215x6
255x7

Barbell Deadlift
135x6
185x6
225x6
275x5
315x6
345x6

Barbell Split-Squat
135x8/8
175x8/8
205x8/8

* crappy partial depth on last set

Barbell Good Morning
95x12
135x10
175x8
215x8

* ()

Decline Sit-ups
BWx30

03-01-2011, 03:59 PM

. shoes are here
. now in two week 'power' cycle of 3-6/8 instead 6-8/10
. possibly training to failure (* = failure)
. eating to maintain weight

//Upper A

Barbell Bench Press
105x5
130x5
155x5
180x5
210x4*

* haven't benched over my bodyweight since my rotator injury

Barbell Bent-over Row
115x5
145x5
175x5
210x5
250x3

Seated Dumbell Press
35x8
50x8
65x8*

* no place in this gym to do dips [pic]

Wide Grip Pull-ups (db between ankles)
BWx8
15x8
30x8
45x8*

Pec Deck
105x12
155x12
205x12
255x10

Seated Dumbell Posterior Delt. Fly
15x12
25x12
30x10

Interested in trying shoes out tomorrow...

03-01-2011, 04:10 PM

What's your style for bench?

03-01-2011, 05:05 PM

Originally Posted by tech5c

What's your style for bench?

Traditional style; touch chest / no krazy glute raise.

03-01-2011, 08:48 PM

You have a very !!ty workout program.. and inefficient..

nicca you doing 21 sets of exercises for working out per session?

Unless your competing on some level, that's pretty !!in horrible.

03-01-2011, 10:41 PM

Originally Posted by PTC

You have a very !!ty workout program.. and inefficient..

nicca you doing 21 sets of exercises for working out per session?

Unless your competing on some level, that's pretty !!in horrible.

:hmm: Yet you don't explain why it is inefficient...

20-24 sets per Upper
18-20 sets per Lower
4 Upper Compound Push movements
4 Upper Compound Pull movements
4 Lower Compound Push movements
2-3 Lower Compound Pull movements
1-2 Push/Pull accessory work as needed

Due to limited equipment at the moment I'm not doing intense plyometrics, sled, prowler, tire or other using other unique training methods.

[pic]

Thanks for posting tho..........

03-01-2011, 10:47 PM

Like I said, you doing mad sets... inefficient unless you are training for something.

Not going to waste much time though, if you really want answers post your workout on bodybuilding.com and hopefully someone will care enough to inform you.

03-01-2011, 10:48 PM

And what gym do you go to that doesn't have a dip machine???????

That's pretty damn sad.

03-01-2011, 11:06 PM

Originally Posted by PTC

Like I said, you doing mad sets... inefficient unless you are training for something.

Not going to waste much time though, if you really want answers post your workout on bodybuilding.com and hopefully someone will care enough to inform you.

inefficient unless you are training for something

What does that mean? Training to train is not good enough? [pic]

If you had knowledge on exercise and nutrition (which you don't) you would provide some scientific evidence to aid me in my training. Instead you offer the advice to go post on BB.com because you know nothing about Kinesiology. [pic]

03-01-2011, 11:20 PM

Originally Posted by enetblazin4eva

inefficient unless you are training for something

What does that mean? Training to train is not good enough? [pic]

If you had knowledge on exercise and nutrition (which you don't) you would provide some scientific evidence to aid me in my training. Instead you offer the advice to go post on BB.com because you know nothing about Kinesiology. [pic]

No I wouldn't. I wouldn't waste my time with you man... you telling me I have no knowledge yet you talking about turning fat into muscle?

[pic] !! outta here... spinning straw into gold[..] nicca...

and what the hell does nutrition got to do with any of this? I ain't even say nothing on that...

03-01-2011, 11:29 PM

any videos?

03-01-2011, 11:50 PM

Originally Posted by PTC

No I wouldn't. I wouldn't waste my time with you man... you telling me I have no knowledge yet you talking about turning fat into muscle?

[pic] !! outta here... spinning straw into gold[..] nicca...

and what the hell does nutrition got to do with any of this? I ain't even say nothing on that...

Too bad I was not worthy of you bestowing me with your vast knowledge of exercise physiology.

Originally Posted by LowaEastSide5

any videos?

Of what? Hoping to make a mixtape this spring/summer..... [pic]

04:01 PM

//Lower A

Barbell Back Squat
155x5
195x5
235x5
275x5
315x5
365x4

. Squatting with the weightlifting shoes today was a way different experience. No disadvantages but just wasn't used to them since I've always done barefoot or used other kicks. Will use Lower B session to adjust technique with them.

Barbell Good Morning
135x5
175x5
215x4
245x3
285x3*

* crushed my last PR

Reverse Barbell Lunge
135x6/6 <-- almost went down on 1st [pic]
165x8/8
205x10*/10*

Barbell Romanian Deadlift
135x10
185x10
235x10

Decline Sit-up
BWx35

03:31 PM

//Upper B (A)

Flat Barbell Bench Press
110x5
135x5
160x5
185x5
215x3*

Bent-over Barbell Row
120x5
155x5
190x5
225x5
265x3*

Dips :: db between ankles
20x6
40x6
60x6

Chin-ups :: db between ankles
15x8
25x8
35x6

Seated Side-lateral Machine Raise
90x10
120x10
150x10

Standing Barbell Curl
85x10
115x8
135x6*

* Planning to switch back to Olympic Squats

03-06-2011, 03:32 PM

My lats have been super tight lately and I can see how its affecting my lifts. Gotta focus on stretching them out and see my sports chiro.

//Lower B

Barbell Hang Cleans
95x5
115x4
135x3
155x3
175x3

. shoes made a huge difference; not going overboard on weight till I get analysis on from a coach I know

Barbell Front Squats (Clean grip)
135x3
175x3
215x3
255x3
295x2*

* upper body (lats) gave out; no lower body strength issues at this weight

Barbell Deadlifts (Clean grip)
135x6
225x5
295x5
355x3

* had to shut it down early since I busted open a huge callus; gotta keep 'em maintained

Barbell Split-Squats
135x8/8
185x8/8
225x8/8

Seated Machine Calf Raises

190x40-something*

03-08-2011, 02:45 PM

Right lat giving me issues this morning. Very minor but don't want it to turn into something worse.

Ice -- Bio-Freeze -- Traumeel -- Heat -- Static Stretching really helped

//Upper A

Flat Barbell Bench Press
95x5
125x5
155x5
185x5
215x3

Barbell Bent-over Row
115x5
150x5
185x5
225x5

* right bicep completely took over since it was so pumped after the fourth set

Standing Barbell Military Press
85x6
105x6
125x8
145x8*

* a lot of yelling and swearing / took a closer grip which made a huge difference / AnnoDominiBeats - Wicked Ways really pumped me up

[pic] YouTube - Anno Domini Beats - Wicked Ways (Instrumental)

Pull-ups
BWx10
BWx10
BWx10
BWx10

* right lat loosened up after these

Tricep Rope Pushdown
100x12
140x12
170x12

Decline Sit-up SS Standing Oblique Bend
BWx25 ss 45x16/16
25x25 ss 45x16/16

03-08-2011, 03:07 PM

Foe standing presses I place my hand about 1 inch from the start of the knurling. I don't wrap my thumbs around either.

03-08-2011, 03:26 PM

Originally Posted by tech5c

Foe standing presses I place my hand about 1 inch from the start of the knurling. I don't wrap my thumbs around either.

I was doing that but this time I took a closer grip and was getting better leverage. [pic]

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