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 enetblazin4eva :: fat loss / muscle gain
Unread 4 years agoclass of '04 - away - #121
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//Upper A

Standing Barbell Military Press
95x6
115x6
135x6
155x5*+4

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

Flat Barbell Bench Press
115x6
155x6
195x6
235x4*

Barbell Upright Row
105x6
125x6
135x6
145x6

Lat Cable Pulldown SS Seated Cable Row
135x8 ss 165x8
175x8 ss 205x8
205x8 ss 245x7*
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Unread 4 years agoclass of '04 - away - #122
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//Lower B

Barbell Front Squat
135x5
185x5
225x5
265x5

Barbell Deadlift
135x6
225x6
275x6
315x6

Barbell Reverse Lunge
135x8/8
185x8/8
225x8/8 ds 135x8/8

45-degree Single-leg Hyperextension
BWx12/12
BWx16/16
BWx20/20

20lb Med Ball Squat Jumps x 10
Depth Jumps off Bench x 4
20lb Med Ball Toe Jumps x 30
Single-leg Bounding x ?
Broad Jumps x 4
Lunge Jumps x 10/10
Standing Vert Jumps into Deep Squat Landing x 4
Duck Walk x 30
Standing Vert Jumps into Deep Squat Landing x 4
Duck Walk x 30
20lb Med Ball Toe Jumps x 30

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Unread 4 years agoclass of '04 - away - #123
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//Upper B

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

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

Flat Barbell Bench Press
115x8
155x8
195x8
235x3* :puke:

Barbell Upright Row
115x8
135x8
145x8
155x7*

Dips SS Chins
BWx20 ss BWx12
BWx24 ss BWx16
BWx30 ss BWx17+1*

Seated Post Delt Machine Fly
85x12
100x12
115x12
130x12
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Unread 4 years agoclass of '04 - away - #124
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Went to a wedding and ended up doing chest/tricep+abs, back/biceps+abs, delts/traps+abs and legs.

Back on Upper/Lower tomorrow.
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Unread 4 years agoclass of '04 - away - #125
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//Upper A

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

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

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

Seated Cable Row
155x8
195x8
235x8
265x8

Cable Upright Row SS Cable Curl SS Rope Pushdown
120x8 ss 120x8 ss 135x12
165x8 ss 165x8 ss 175x12
185x8* ss 185x7* ss 215x11*

Dips SS Chins SS Hanging Side-Leg Raises
BWx20 ss BWx20* ss BWx20/20


Intense 1 hour on-court session after lifting.
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Unread 4 years agoclass of '04 - away - #126
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Did some speed+plyo work the other day and was rundown, ended up getting a lil sick for two days......


//Upper B

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

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

Flat Barbell Bench Press
115x8
155x8
185x12
205x12

Barbell Upright Row
115x8
135x10
145x10

Chins SS Dips (DB between ankles)
BWx20 ss BWx20
20x16* ss 20x20
40x11* ss 40x15*

Seated Post Delt Machine Fly
100x12
115x12
130x14*


45 min shooting session followed..............
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Unread 4 years agoclass of '04 - away - #127
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No more speed+plyo work other than certain plyos in the gym. Focusing in with more on-court conditioning and endurance. Going back to doing 2-3 Lower sessions in a 8 day cycle.


//Lower A

Barbell Front Squat
95x5
135x5
185x5
225x5
265x4
285x3
305x2

* no failure but pussed out on going for singles

Barbell Good Morning
135x8
175x8
215x8
255x8*

Bulgarian Dumbell Split-Squat
45x8/8
65x8/8
80x8/8
95x4/4*

45-degree Single-leg Hyperextension
BWx16
BWx16

Barbell Squat Jumps
135x6
225x6
275x6

Reverse Hyperextension
BWx25
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Unread 4 years agoclass of '04 - away - #128
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Check out Zercher Squats, looks like something you'd enjoy. Tried them a couple weeks ago and they're definitely a badass exercise.

Basically a front squat except you hold the barbell in the crooks of your elbows.
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Unread 4 years agoclass of '04 - away - #129
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tech5c said:
Check out Zercher Squats, looks like something you'd enjoy. Tried them a couple weeks ago and they're definitely a badass exercise.

Basically a front squat except you hold the barbell in the crooks of your elbows.
I should try em along with barbell hack squats. I usually focus on more uni-lateral movement for accessory work.
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Unread 4 years agoclass of '04 - away - #130
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//Upper C

Seated Dumbell Shoulder Press
45x10
55x10
65x10
75x10*

Bent-over Dumbell Row
50x10/10
65x10/10
80x10/10
95x10/9*

Flat Dumbell Bench Press
50x12
65x12
80x12
90x12*

Seated Neutral-grip Row
165x12
195x12
225x12
255x10*

Barbell Upright Row
115x8
135x8
155x7*

Barbell Curl
95x8
115x8
135x5*
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Unread 4 years agoclass of '04 - away - #131
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Been dealing wit this sacro and illio ligament strains for weeks now and it seems to not be getting worse but not better.


//Lower B

Olympic Back Squat
135x10
185x10
225x10
275x10
315x5*

* just bad

Barbell Romanian Deadlift
135x10
185x10
225x10

Barbell Reverse Lunge
135x10/10
185x10/10

Lying Leg Curls
105x10
135x10
165x10
195x9*

Seated Calf Raises on Leg Press
170x20
230x20

Weird session..... was a mess.........
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Unread 4 years agoclass of '04 - away - #132
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Moved for 5 hours on Thursday and needed Friday completely off to heal back side. Hams have loosened up but low back still a lil sore.


//Upper A

Flat Barbell Bench Press
105x5
135x5
165x5
195x5
225x5* ds 185x8 ds 135x12

Bent-over Barbell Row
135x5
165x5
195x5
225x5
255x5 ds 205x8 ds 155x16

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

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

Dips SS Chins
BWx20 ss BWx16
20x20 ss 20x16*
40x20 ss 40x11*

Seated Lat Delt Machine Fly
90x12
120x12
150x12
150x12 ds 110x12 ds 70x7*
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Unread 4 years agoclass of '04 - away - #133
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//Upper B

Seated Dumbell Press
45x8
55x8
65x8
75x7*

Bent-over Dumbell Row
50x8/8
65x8/8
80x8/8
95x8/8

Flat Dumbell Press
50x8
65x8
80x8
95x8*

Wide-grip Lat Cable Pulldown SS Neutral-grip Seated Cable Row
120x8 ss 150x8
170x8 ss 200x8
210x8* ss 240x7*

V-bar Cable Pushdown SS Overhead Rope Extension
160x16 ss 60x10
160x16 ss 80x10
160x16 ss 100x10

Preacher Curl Machine
100x8
130x8
160x8
180x6*


Didn't realize volume till now..... :nope:
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Unread 4 years agoclass of '04 - away - #134
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//Lower A

Dumbell Goblet Squat
40x10
60x10
80x12
100x16
100x16+4

Dumbell Deadlift
60x10
80x10
100x12
100x12

Barbell Lunge
115x8/8
155x8/8
185x8/8
205x8/8

Single-leg 45-degree Hyperextension
BWx12/12
BWx16/16
BWx20/20


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Unread 4 years agoclass of '04 - away - #135
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//Upper C

Flat Barbell Bench Press
105x5
135x5
165x5
195x5
225x5*

Bent-over Barbell Row
135x5
165x5
195x5
225x5
255x5

Standing Barbell Military Press
105x6
125x6
145x6
165x6*

* really good set here

Seated Neutral-grip Cable Row
160x8
200x8
240x8

Dips SS Under-hand Chins
BWx20 ss BWx20
30x20 ss 30xlost count(20?) ds BWx8+3

Seated Lat Delt Machine Fly
90x12
120x12
150x12
150x15*
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Unread 4 years agoclass of '04 - away - #136
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Did moving and worked on back health the last two days. Gotta cut down the time I'm sitting during the day...

Gonna be some intense training in the next 6 weeks. Nutrition, stretching, pre-hab and rest has to be dead-on.

Weight: 199.5lbs


//Upper A

Flat Barbell Bench Press
115x5
145x5
175x5
205x5
235x5*

Bent-over Barbell Row
135x8
170x5
205x5
240x5
275x6*

Standing Barbell Military Press
105x5
125x5
145x5
165x5
185x2*

* unable to lock-out on third rep

Wide-grip Pull-ups
BWx12
15x8
30x8
45x8
60x6* ds BWx7*

Seated Lat Delt Machine Fly
80x12
110x12
140x16
160x20*
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Unread 4 years agoclass of '04 - away - #137
enetblazin4eva 4 heat pts space
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//Lower B

Barbell Front Squat
115x5
155x5
195x5
225x3
255x3
285x3*

Barbell Deadlift
135x5
225x5
275x5
315x5

* left side was soo tight eventually would have messed up form with heavier weight

Barbell Lunge
135x8/8
175x6/6
215x6/6*

Single-leg 45-degree Hyperextension SS Decline Sit-up
BWx16/16 ss BWx35
BWx20/20 ss BWX35

Depth Drops from heights unknown x 2 x 4

14lb Med Ball Slams x 2 x 16
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Unread 4 years agoclass of '04 - away - #138
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So deading yesterday seemed to knocked out any pain left in my back. Dumbell training at this YMCA is just hectic........ :nope:


//Upper B

Seated Dumbell Shoulder Press
45x8
55x8
65x8
75x5*

* gotta work on cleaning the DBs into position

Bent-over Dumbell Row
55x8/8
70x8/8
85x8/8
100x9/9*

Flat Dumbell Bench Press
55x8
70x8
85x8
100x3*

:hmm:

Wide-grip Cable Pulldown
105x8
135x8
165x8
195x8*

Dips SS Pull-ups
BWx20 ss BWx16
25x16 SS 20x12
50x12 SS 30x9*

Seated Post Delt Machine Fly SS Plyo Push-up
100x12 SS BWx8
115x12 SS BWx8
130x12 SS BWx8
145x10*

Didn't realize volume till now but not fried.......
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Unread 4 years agoclass of '04 - away - #139
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//Lower A

Olympic Back Squat
135x5
185x5
225x5
275x5
315x5
225x20
135x48*

* nothing left for the last two reps

Romanian Barbell Deadlift
135x12
185x12
225x12
275x10
315x10
135x40something-was going for 50 but lost count

Seated Donkey Machine Calf Raise
110x20
150x20
200x20
200x20*

Hanging Side-leg Raise x BWx20/20
Swissball Jackknife x 35
Planks on Swiss Ball x 60 seconds

Hanging Side-leg Raise x BWx25/25
Sit-up on Swissball x BWx50
Balancing with knees on Swiss
Balancing with low back on Swiss


:greetings10:
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Unread 4 years agoclass of '04 - away - #140
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:hmm: 5 days in a row.......

//Upper C

Flat Barbell Bench Press
105x5
135x5
165x5
195x5
225x3

Bent-over Barbell Row
135x5
175x5
215x5
255x5
285x3

Standing Barbell Military Press
105x5
125x5
145x5
165x3

Barbell Upright
115x8
135x8
155x8

Dumbell Shrugs SS Seated Post Delt Machine Fly

100x30 ss 115x12
100x30 ss 130x12
100x50* ss 145x9*


Hit it 6 times in a row?....

Last edited by enetblazin4eva; 08-15-2011 at 03:57 PM..
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