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enetblazin4eva :: fat loss / muscle gain |
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| 06-02-2011, 03:31 PM | away - #101 |
| //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* | |
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| 06-04-2011, 03:18 PM | away - #102 |
| //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* | |
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| 06-07-2011, 03:38 PM | away - #103 |
| 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.. | |
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| 06-08-2011, 03:28 PM | away - #104 |
| //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 | |
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| 06-11-2011, 02:32 PM | away - #105 |
| //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* | |
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| 06-14-2011, 01:33 PM | away - #106 |
| 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* | |
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| 06-15-2011, 04:05 PM | away - #107 |
| //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..... [pic] | |
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| 06-16-2011, 03:38 PM | away - #108 |
| //Upper C Incline Dumbell Press 40x8 55x8 70x8 85x3 <-- some !!ing kids almost bumped into my DB [pic] * 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. [pic] | |
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| 06-17-2011, 04:10 PM | away - #109 |
| 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. [pic] | |
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| 06-18-2011, 03:06 PM | away - #110 |
| //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 | |
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| 06-21-2011, 05:03 PM | away - #111 |
| //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.......... [pic] | |
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| 06-23-2011, 04:38 PM | away - #112 |
| //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 | |
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| 06-24-2011, 04:51 PM | away - #113 |
| //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 | |
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| 06-25-2011, 04:40 PM | away - #114 |
| //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 | |
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| 06-28-2011, 05:04 PM | away - #115 |
| //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........ | |
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| 06-30-2011, 05:03 PM | away - #116 |
| 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: | |
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| 07-03-2011, 03:49 PM | away - #117 |
| 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* [pic] 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 [pic] | |
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| 07-05-2011, 03:41 PM | away - #118 |
| Helped fam move yesterday........ did all the heavy lifting pretty much. [pic] //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 [pic] ; I rework my form [pic] 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* | |
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| 07-06-2011, 04:13 PM | away - #119 |
| //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.. | |
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| 07-07-2011, 03:57 PM | away - #120 |
| //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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