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enetblazin4eva :: fat loss / muscle gain


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 enetblazin4eva :: fat loss / muscle gain
 12-26-2012, 09:16 PMaway - #441
enetblazin4eva 4 heat pts

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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
 12-26-2012, 09:32 PMaway - #442
SpyDa 154 heat pts154

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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
 12-26-2012, 10:42 PMaway - #443
thatruest 1 heat pts

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Originally Posted by SpyDa
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

Ever visited weighttraining.com? Cool place to log workouts.
 12-27-2012, 01:29 AMaway - #444
enetblazin4eva 4 heat pts

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Originally Posted by SpyDa
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



You should start a log and stop whorin all dem gainz!
 12-27-2012, 07:38 PMaway - #445
enetblazin4eva 4 heat pts

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//Lower A

deadlift
5  180 [45,10,5,5,2.5]
5  225 [45,45]
3  270 [45,45,10,5,5,2.5]
5  295 [45,45,35]
5  340 [45,45,45,10,2.5]
8  385 [45,45,45,35]

barbell good-morning 135x10 185x10 205x10 225x10 245x10

bulgarian dumbell split-squat 50x10/10 65x10/10 80x10/10 90x10/10
bulgarian dumbell split-squat jumps BWx10/10

oblique side-bends 45x3x12/12 SS hanging-leg raises BWx3x20
 12-28-2012, 07:46 PMaway - #446
enetblazin4eva 4 heat pts

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tempo sprints 50m 1x10


//Upper B

standing barbell military press 105x5 125x5 145x3 165x5 185x3 205x1

barbell behind-the-back shrugs 135x10 225x10 315x10 405x8*

flat barbell bench press 115x5 155x5 195x5 235x5

bent-over barbell row 135x5 185x5 225x5 255x5

cable upright row 140,170,200x3x8
rope pushdown 140,170,200x3x12
cable curl 140,170,200x3x8
face pulls 140x3x12


* no shoulder pain, hmmmmmmmmmmm

tempo sprints 50m 1x10

Last edited by enetblazin4eva; 12-28-2012 at 07:53 PM..
 12-31-2012, 07:45 PMaway - #447
enetblazin4eva 4 heat pts

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//Lower B

barbell front squat 95x5 135x5 185x5 225x3 265x3

Squat Star Complex 5x
Top-half Squat ________ 455x3
Front Squat __________ 295x3
Olympic Back Squat ____ 295x3
Jump Squat ___________ 295x8
A2G Squat Jump _______ BWx10

barbell deadlift 225x5 295x5 365x5 435x5


Gonna be training 6-8 trainees on the 'superhero' complexes in the new year. Did a squat session to review..... Ended up playing ball for 3+ hours afterwards.

Last edited by enetblazin4eva; 01-01-2013 at 07:52 PM..
 01-01-2013, 07:48 PMaway - #448
enetblazin4eva 4 heat pts

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//Upper A

standing barbell military press 105x5 125x5 145x5 165x5 185x3 ds 135x10

behind-the-back barbell shrugs 135x10 225x10 315x10 365x10 ds 225x20

seated dumbell shoulder press 55x8 65x8 75x8 85x8

bent-over barbell row 135x5 185x5 225x5 265x5

barbell upright row 115,135,155x8 SS mini-bar front raise 50,60,70x8

* did about 10 sets of face pulls 110x16 staggered throughout the session


Played ball for over two hours afterwords.........
 01-04-2013, 07:31 PMaway - #449
enetblazin4eva 4 heat pts

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//Upper B

flat dumbell bench press 50x8 65x8 80x8 90x8 100x8 SS bent-over dumbell row 50x8 65x8 80x8 90x8 100x8

incline dumbell bench press 60x10 70x10 80x8* SS dumbell shrug 110x3x16

dips BWx3x20 SS pull-ups BWx3x16

dumbell upright row 45x12 55x12 65x10* SS bent-over post delt row 45x3x12


tempo sprints 50m 1x10

Did some max effort jumping and got some shots up...........
 01-04-2013, 07:37 PMaway - #450
enetblazin4eva 4 heat pts

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//Lower A

squat
5  160 [45,10,2.5]
5  200 [45,25,5,2.5]
3  235 [45,45,5]
5  255 [45,45,10,5]
5  295 [45,45,35]
5  335 [45,45,45,10]

barbell good-morning 135x10 185x10 225x10 265x10 275x10

bulgarian dumbell split-squat 50x10/10 60x10/10 70x10/10 80x10/10
bulgarian dumbell split-squat jumps BWx10/10

oblique side-bends 45x5x16


$uicides 6,5,4,3,2,1,1 + max effort jumping
 01-05-2013, 07:46 PMaway - #451
enetblazin4eva 4 heat pts

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//Upper C

standing barbell military press 105x5 125x5 145x5 165x5 185x3

bent-over barbell row 135x5 185x5 225x5 265x5 295x3

standing barbell military press 145x4x10

underhand bent-over barbell row 205x4x10

seated dumbell extension 70,80,90x12 SS standing dumbell curls 40,50,60x8

seated post delt machine fly 115x13 130x13 145x2x13


Did some running, jumping and shooting after on the court for 60 mins till legs no wurk.......
 01-09-2013, 05:54 PMaway - #452
enetblazin4eva 4 heat pts

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//Lower B

deadlift
5  180 [45,10,5,5,2.5]
5  225 [45,45]
3  270 [45,45,10,5,5,2.5]
3  315 [45,45,45]
3  360 [45,45,45,10,5,5,2.5]
6  405 [45,45,45,45]

45-degree hypers BWx5x20

bulgarian dumbell split-squat 50x10/10 65x10/10 80x10/10 90x10/10
bulgarian dumbell split-squat jumps BWx10/10

decline sit-ups BWx5x30


Fought that virus going around where you get symptoms of sore throat, fever, headaches and muscle aches. Low back k!llin me from all that lying in bed.......
 03-28-2013, 09:54 PMaway - #453
enetblazin4eva 4 heat pts

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01-09-2013 ... Feelin good than out on nowhere Shoulder Bursitis (Rotator Cuff Impingement Syndrome) + Bicep Tendonitis. Had to shut down and rehab for about 6 weeks.

Accupuncture helped greatly with:






Been lifting for a good month now with the same movements, high frequency & submaximal loads:

Day 1: ohp+rhoms / incline+traps / flat+post delt / front or back squat
Day 2: front or back squat / deadlift / ohp &/or bench
Day 3: lats / bench / bicepts / squat or deadlift
Rest.. Repeat

ohp 185x3
incline 205x3
flat 245x3
back squat 365x3
front squat 295x3
deadlift 405x3


Stayed in a calorie surplus and up to around 233-234 Need to start loggin my #### and train like a
 03-29-2013, 02:12 AMaway - #454
bibbyboi 14 heat pts14

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Originally Posted by enetblazin4eva
01-09-2013 ... Feelin good than out on nowhere Shoulder Bursitis (Rotator Cuff Impingement Syndrome) + Bicep Tendonitis. Had to shut down and rehab for about 6 weeks.

Accupuncture helped greatly with:






Been lifting for a good month now with the same movements, high frequency & submaximal loads:

Day 1: ohp+rhoms / incline+traps / flat+post delt / front or back squat
Day 2: front or back squat / deadlift / ohp &/or bench
Day 3: lats / bench / bicepts / squat or deadlift
Rest.. Repeat

ohp 185x3
incline 205x3
flat 245x3
back squat 365x3
front squat 295x3
deadlift 405x3


Stayed in a calorie surplus and up to around 233-234 Need to start loggin my #### and train like a
I think my wife has the same thing. She plays volleyball and always says her shoulder/bicep/tricep bothers her. She said it kind of goes away as she warms up. Can you explain to me what all that stuff is so I can try to get it for her.
 03-29-2013, 12:22 PMaway - #455
enetblazin4eva 4 heat pts

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Originally Posted by bibbyboi
I think my wife has the same thing. She plays volleyball and always says her shoulder/bicep/tricep bothers her. She said it kind of goes away as she warms up. Can you explain to me what all that stuff is so I can try to get it for her.


Very common injury for overhead dynamic athletes. Does she get a sharp pain putting on a jacket or raising the arm laterally? I felt the same way. Wake up to soreness, warm up before activity pain free and afterwards slight pain doing certain movements.

I take a naturopathic approach to healing the body instead of surgery, corticosteroids injections, ibuprofen, etc.
 
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