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enetblazin4eva :: fat loss / muscle gain


 enetblazin4eva :: fat loss / muscle gain
 06-02-2011, 03:31 PMaway - #101
enetblazin4eva 4 heat pts

  d 
space
$10,434 | POWERFUL
//Upper C

Flat Barbell Bench Press
105x8
135x8
165x8
195x8
205x4

* hand still messin up my bench

Bent-over Barbell Row
135x8
165x8
195x8
225x8
245x7*

Standing Barbell Military Press
100x8
120x8
140x8

Seated Cable Row
165x8
205x8
245x8

Cable Curl SS Rope Pushdown
110x10 ss 110x10
150x10 ss 150x10
190x10 ss 190x10*
 06-04-2011, 03:18 PMaway - #102
enetblazin4eva 4 heat pts

  d 
space
$10,434 | POWERFUL
//Upper A

Flat Barbell Bench Press
95x6
135x6
165x6
195x6
225x4+1* ds 185x6* ds 135x12

Bent-over Barbell Row
125x8
165x8
205x8
245x8 ds 205x8 ds 135x12

Standing Barbell Military Press
95x6
115x6
135x6
155x3*

Pull-ups
BWx12
BWx20*
BWx17*

Seated Lateral Delt Machine Raise
80x10
120x10
150x16*
150x12*
 06-07-2011, 03:38 PMaway - #103
enetblazin4eva 4 heat pts

  d 
space
$10,434 | POWERFUL
Upped the intensity, frequency and duration for my on-court training and replaced lower body lifting with plyometrics & speed work (will log from now on). Of course will still have a squat day with calf and light posterior-chain work.


//Upper B

Flat Barbell Bench Press
105x6
135x6
165x6
195x6
225x3*

Bent-over Barbell Row
135x6
165x6
195x6
225x6
255x6*

Standing Barbell Military Press
95x8
115x8
135x8
155x5*

Seated Cable Row
150x8
180x8
210x8
240x8

Dips SS Chins
BWx20 ss BWx16
BWx24 ss BWx20
BWx30 ss BWx10*

Last edited by enetblazin4eva; 06-11-2011 at 02:33 PM..
 06-08-2011, 03:28 PMaway - #104
enetblazin4eva 4 heat pts

  d 
space
$10,434 | POWERFUL
//Lower B

Barbell Front Squat
95x5
135x5
185x5
225x5
265x5

Barbell Good Morning
135x8
175x6
215x6
255x6

Bulgarian Dumbell Split-Squat
60x8/8
75x8/8

Dumbell Deadlift
75x12
100x12

Seated Single-leg Donkey Calf Raise SS Med Ball Toe Jumps
BWx30/30 ss 10x30
BWx30/30 ss 10x30
 06-11-2011, 02:32 PMaway - #105
enetblazin4eva 4 heat pts

  d 
space
$10,434 | POWERFUL
//Upper A

Flat Barbell Bench Press
105x6
135x6
165x6
195x6
225x4* ds 185x8 ds 135x12

Bent-over Barbell Row
135x6
165x6
195x6
225x6
255x6* ds 205x8 ds 155x12

Standing Barbell Military Press
95x8
115x8
135x8
155x4*

Seated Cable Row
150x8
190x8
230x8
270x7*

Seated Machine Lat Delt Raise
90x10
120x12
150x16
150x13*
 06-14-2011, 01:33 PMaway - #106
enetblazin4eva 4 heat pts

  d 
space
$10,434 | POWERFUL
Soo fried from other intense training lately......


//Upper B

Flat Barbell Bench Press
95x8
135x8
165x8
195x8
215x7*

Bent-over Barbell Row
135x8
165x8
195x8
225x8
255x7*

Standing Barbell Military Press
115x8
135x8
155x5*

Seated Cable Row
165x8
205x8
245x8

Cable Upright Row SS Cable Curl SS V-bar Pushdown SS Seated Post Delt Machine Fly
105x10 ss 105x10 ss 105x12 ss 85x12
135x10 ss 135x10 ss 150x12 ss 115x12
165x10 ss 165x10 ss 190x12 ss 135x7*
 06-15-2011, 04:05 PMaway - #107
enetblazin4eva 4 heat pts

  d 
space
$10,434 | POWERFUL
//Lower A

Barbell Front Squat
115x5
155x5
195x5
235x5
275x3

* took 60seconds or less rest periods on every set after front squats

Barbell Deadlift
135x8
225x8
275x8 ds 135x12

Olympic Back Squat
135x12
225x20

Dumbell Lunge
40x6/6
60x6/6
80x8/8

Med Ball Squat Jump
20x10
20x10

Depth Drop (estimated height)
40"x4*

Med Ball Lunge Jump
BWx8/8
16x8/8

Single-leg Box Jump
24"x12/12

Went into gym after and worked on basic dunks.....
 06-16-2011, 03:38 PMaway - #108
enetblazin4eva 4 heat pts

  d 
space
$10,434 | POWERFUL
//Upper C

Incline Dumbell Press
40x8
55x8
70x8
85x3 <-- some ####ing kids almost bumped into my DB

* so the dumbell area at the YMCA is just a mess to seriously train in; was planning to do majority of my lifts with DBs today :rant:

Bent-over Barbell Row
115x8
155x8
205x8
255x7*

Standing Military Press
115x8
135x8
145x7*

Pull-ups SS Dumbell Shrug
BWx16 ss 100x24
BWx16 ss 100x24

Dips SS Underhand Chins
BWx20 ss BWx12
BWx30 ss BWx10*+3
BWx24 ss BWx9*

Med Ball Slams
10x20
10x20

Depth Jumps off Bench
5
5

Single-leg Lateral Hops over 20lb Dumbell
10/10
10/9*

Alternating Leg Jumps on Bench
15/15


Followed up by 60 min on-court shooting, jumping and running session.
 06-17-2011, 04:10 PMaway - #109
enetblazin4eva 4 heat pts

  d 
space
$10,434 | POWERFUL
Operation Over-training continues...

//Lower B

Dumbell Goblet Squat
45x10
65x10
85x12
100x12+2
100x16+1

Barbell Good Morning
135x8
185x10
225x10

Olympic Back Squat
135x10
225x12
275x20*

Seated Donkey Machine Calf Raise
90x30
180x20

Barbell Low Squat Ankle Hop SS Kneeling Squat Jump
95x12 ss BWx3
135x12 ss BWx3


Went into gym after to shoot around and endless people coming in challenging to me 1s so ended up playing for about 2 hours.
 06-18-2011, 03:06 PMaway - #110
enetblazin4eva 4 heat pts

  d 
space
$10,434 | POWERFUL
//Upper A

Flat Barbell Bench Press
115x6
135x6
165x6
195x6
225x4+1*

* hand gave me no issues

Bent-over Barbell Row
135x6
165x6
195x6
225x6
255x6

Standing Barbell Military Press
100x6
120x6
140x6
160x3* ds 135x5* ds 115x5* ds 95x8*

Seated Cable Row
160x8
200x8
240x8
280x6*

Seated Lat Delt Machine Raise
80x12
110x12
140x12
160x10*

Seated Bent-over Post Delt Dumbell Fly
15x12
15x16
 06-21-2011, 05:03 PMaway - #111
enetblazin4eva 4 heat pts

  d 
space
$10,434 | POWERFUL
//Upper B

Standing Barbell Military Press
95x8
115x6
135x6
155x5*

:hmm:

Barbell Yates Row
135x8
175x6
215x6
255x6
285x4*

Flat Barbell Bench Press
115x8
155x8
190x8
225x4 <-- solid reps; hand gave me no problems

Wide-grip Pull-ups SS Dumbell Shrugs
BWx12 ss 100x30
BWx16 ss 100x30
BWx10 ss 100x20

Cable Upright Row SS Cable Curl SS V-bar Pushdown
100x10 ss 100x10 ss 110x10
140x8 ss 140x8 ss 150x12
180x7* ss 180x8* ss 190x12


Ended up hoopin after for about 3 hours after with no carbs+protein..........
 06-23-2011, 04:38 PMaway - #112
enetblazin4eva 4 heat pts

  d 
space
$10,434 | POWERFUL
//Upper C

Standing Barbell Military Press
95x8
115x8
135x8
155x5*

Bent-over Barbell Row
135x8
175x8
215x8
255x8

Flat Barbell Bench Press
115x8
155x8
190x8
225x4*

Seated Cable Row
150x8
190x8
230x8
270x7*

Chins SS Dips
BWx12 ss BWx20
BWx12 ss BWx20

Incline Barbell Press
115x12
135x12
155x12
175x12

Med Ball Slams SS Hanging Side-leg Raises
16x16 ss BWx16/16
16x20 ss 20x20/20

Med Ball Throws standing on BOSU x 2 x different types of tosses
 06-24-2011, 04:51 PMaway - #113
enetblazin4eva 4 heat pts

  d 
space
$10,434 | POWERFUL
//Lower A

Barbell Front Squat
115x5
155x5
195x5
235x5
275x5

Barbell Good Morning
135x5
185x5
225x5
265x5

Barbell Lunge
115x8/8
165x8/8
215x4/4*

* felt like I pulled my gluteu

Barbell Squat Jump
135x8
225x8
315x8

Depth Drops from preacher seat boosted x 2 x 4

10lb Med Ball Slam Dunks x 10
 06-25-2011, 04:40 PMaway - #114
enetblazin4eva 4 heat pts

  d 
space
$10,434 | POWERFUL
//Upper A

Flat Barbell Bench Press
115x6
155x6
195x6
235x3+1*

Bent-over Barbell Row
135x6
175x6
215x6
265x4*

* opened up hand yesterday so wearing gloves; horrendous set here

Standing Military Press
95x8
115x8
135x8
155x5*

Seated Cable Row
160x8
200x8
240x8
280x7*

Seated Lat Delt Machine Raise
100x10
130x10
160x16* ds 120x8* ds 90x7*

Tricep Rope Pushdown
130x12
170x12
200x11*

Hanging Side-leg Raise SS Swiss Balll Jacknife SS Plank
BWx16/16 ss BWx30 ss 60 secs
BWx20/20

Kneeling on Swiss Ball 10lb Med Ball Catch&Toss x 10

Lying on Swiss Ball with body fully erect holds x 2 x till I fall off
 06-28-2011, 05:04 PMaway - #115
enetblazin4eva 4 heat pts

  d 
space
$10,434 | POWERFUL
//Upper B

Incline Dumbell Press
45x10
60x10
75x10
85x8*

Bent-over Dumbell Row
45x10/10
60x10/10
75x10/10
90x10/10

Flat Barbell Bench Press
115x8
155x8
195x8
225x4*

Bent-over Barbell Row
125x8
165x8
205x8
245x8

Barbell Close-grip Press SS Barbell Upright Row
135x10 ss 115x10
165x10 ss 135x10
185x10 ss 145x10

Seated Post Delt Machine Fly
115x12
130x12


Played ball for like 3 hours after........
 06-30-2011, 05:03 PMaway - #116
enetblazin4eva 4 heat pts

  d 
space
$10,434 | POWERFUL
Yesterday was doing some speed+agility work and felt pop in back. Continued fine but went home to eat before going to lift and got shooting pains in my low back when sitting. Ended up rehabbing and getting some physio.


//Upper C + Lower B

Standing Barbell Military Press
95x6
115x6
135x6
155x5*

Bent-over Barbell Row
135x6
175x6
215x6
255x6

Flat Barbell Bench Press
115x6
155x6
195x6
235x3*

Barbell Upright Row
100x6
120x6
140x6

Barbell Front Squat
115x5
155x5
195x5
235x5
275x4

45-degree Hyperextension
BWx16
25x20
45x20

Seated Cable Row
165x8
195x8
225x8

Light court work for 2 hours after........

* note: do not avoid squats * :agreement6:
 07-03-2011, 03:49 PMaway - #117
enetblazin4eva 4 heat pts

  d 
space
$10,434 | POWERFUL
No more off days from now on. Low back feels fine but hams are super tight to protect low back so gotta stay on top of that.

Weight: 200.5lbs
4100 kcal


//Upper A + Lower A

Standing Military Press
95x6
115x6
135x6
155x6*

Bent-over Barbell Row
135x6
175x6
215x6
255x6

Flat Babell Bench Press
115x8
155x8
195x8
235x3*

Pull-ups (DB between ankles)
BWx12
15x12
30x12
45x10*

Olympic Back Squat
135x12
225x12
275x12 ds 225x10 ds 135x8

* hams super tight

45-degree Hyperextension SS Decline Sit-up
BWx16 ss BWx25
25x20 ss 25x25
45x20 ss 45x20

Was gonna go shoot around but badminton took over the whole gym. Had to take my rage out on something :angry12:

Cable Upright Row SS Cable Curl SS V-bar Pushdown SS Seated Post Delt Machine Fly SS Pec Deck
130x12 ss 130x12 ss 150x12 ss 100x12 ss 160x12
170x10 ss 170x10 ss 190x10 ss 130x12 ss 220x12*

* felt like pukin after
 07-05-2011, 03:41 PMaway - #118
enetblazin4eva 4 heat pts

  d 
space
$10,434 | POWERFUL
Helped fam move yesterday........ did all the heavy lifting pretty much.

//Lower B + Upper B

Barbell Front Squat
135x5
185x5
225x5
275x5*

Barbell Good Morning
135x8
185x8
225x8

Standing Military Barbell Press
115x6
135x6
155x6
175x4*

* some old douche walks under the plate ####in up my set ; I rework my form

Bent-over Barbell Row
135x6
175x6
215x6
255x6

Flat Barbell Bench Press
115x6
155x6
195x6
225x4"

Seated Cable Rows
145x8
185x8
225x8
265x8*

20lb Med Ball Squat Jumps x 12
20lb Med Ball Slams x 16
Single-leg jumps and landing onto BOSU x 5/5

20lb Med Ball Squat Jumps x 12
Depth Jumps from Bench x 5
20lb Med Ball Toe Jumps x 30

Pistol Squats on BOSU x 4/4*
 07-06-2011, 04:13 PMaway - #119
enetblazin4eva 4 heat pts

  d 
space
$10,434 | POWERFUL
//Lower A

Dumbell Goblet Squat
45x12
65x12
85x12
100x12+2
100x16+4

Dumbell Deadlift
65x12
85x12
100x12
100x20

Laying Hamstring Curl
115x8
145x8
175x8
195x7*

Barbell Split-Squat
115x8/8
155x8/8
195x8/8

Last edited by enetblazin4eva; 07-07-2011 at 03:33 PM..
 07-07-2011, 03:57 PMaway - #120
enetblazin4eva 4 heat pts

  d 
space
$10,434 | POWERFUL
//Upper C

Flat Barbell Bench Press
115x12
155x12
185x12
205x12

Bent-over Barbell Row
135x12
165x12
195x12
225x12

Standing Barbell Military Press
115x12
135x12
135x16*

Wide-grip Pull-ups SS Dumbell Shrugs
BWx12 ss 100x24
BWx15+* ss 100x34

* lost count

Dips SS Under-hand Chins
BWx20 ss BWx12
BWx30 ss BWx11*
BWx34 ss BWx10*

Machine Incline Press
130x12
170x12
210x9*
 
 


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