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enetblazin4eva :: fat loss / muscle gain |
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| 07-09-2011, 06:08 PM | away - #121 |
| //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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| 07-10-2011, 04:58 PM | away - #122 |
| //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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| 07-12-2011, 03:43 PM | away - #123 |
| //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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| 07-18-2011, 11:45 PM | away - #124 |
| 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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| 07-20-2011, 04:00 PM | away - #125 |
| //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. [pic] | |
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| 07-23-2011, 04:10 PM | away - #126 |
| 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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| 07-25-2011, 05:07 PM | away - #127 |
| 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 [pic] 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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| 07-25-2011, 05:56 PM | away - #128 |
| 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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| 07-26-2011, 03:33 PM | away - #129 | |
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| 07-26-2011, 03:46 PM | away - #130 |
| //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* [pic] | |
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| 07-27-2011, 03:18 PM | away - #131 |
| 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......... [pic] | |
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| 07-30-2011, 05:13 PM | away - #132 |
| 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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| 08-01-2011, 03:44 PM | away - #133 |
| //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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| 08-04-2011, 10:17 PM | away - #134 |
| //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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| 08-04-2011, 10:24 PM | away - #135 |
| //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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| 08-07-2011, 05:49 PM | away - #136 |
| 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 [pic] //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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| 08-08-2011, 04:06 PM | away - #137 |
| //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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| 08-09-2011, 03:22 PM | away - #138 |
| 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* [pic] Didn't realize volume till now but not fried....... [pic] | |
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| 08-10-2011, 02:54 PM | away - #139 |
| //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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| 08-11-2011, 03:27 PM | away - #140 |
| :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?.... [pic] Last edited by enetblazin4eva; 08-15-2011 at 03:57 PM.. | |
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