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 enetblazin4eva :: fat loss / muscle gain
Unread 4 years agoclass of '04 - away - #141
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On the 11th 45lb plate fell on my leg. Didn't think much of it at the time. All weekend was run down and couldn't plant on the leg. Pretty much spent majority of the time sleeping.


//Core + Pre-hab

Lying Leg Lifts x 50
Lying Side-leg Raises x 50/50
10lb Med Ball Sit-ups on Swiss x 100
Jackknives on Swiss Ball x 50
Plank with toes on Swiss x 60+ seconds*
Lying Side-leg Raises x 50/50
Crunches to failure x *

Feet, ankles, hips, groin, rotator work
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Unread 4 years agoclass of '04 - away - #142
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//Upper A

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

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

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

Wide-grip Pull-ups (DB between ankles)
BWx9
15x9
30x10
45x11* ds BWx9+2*

Seated Lat Delt Machine Fly
90x12
120x12
150x12
160x15* ds 110x8* ds 70x7*

Preacher Curl Machine
100x10
130x10
160x8+4*
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Unread 4 years agoclass of '04 - away - #143
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Been real run down, throat k!llin me, sleepin like 3 times a day........


//Upper B

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

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

Standing Barbell Military Press
105x5
130x5
155x5
180x2*

* let elbows flare messin up lift

Seated Cable Row
150x8
200x8
250x6
300x5*

Dips SS Underhand Chins
BWx16 ss BWx12
25x16 ss 20x12
50x16 ss 40x12*

Seated Lat Delt Machine Fly
100x12
130x12
160x16*
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Unread 4 years agoclass of '04 - away - #144
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Dis fu*king virus..........


//Lower B

Barbell Front Squat
95x5
135x5
185x5
225x5
265x4
295x3

Barbell Deadlift
135x5
225x5
275x5
315x5
355x5

Olympic Back Squat
135x8
185x8
225x8
275x8
315x8

Single-leg 45-degree Hyperextensions
BWx12/12
BWx16/16
BWx20/20
BWx20/20*
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Unread 4 years agoclass of '04 - away - #145
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Paying the price for a lil druppy elbows on the front squats yesterday.


//Upper C

Flat Barbell Bench Press
115x5
145x5
175x5
205x5
235x4*

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

Standing Barbell Military Press
115x5
135x5
155x5
175x4*

Seated Wide-grip Machine Row SS Seated Machine Post Delt Row
105x8 ss 75x12
145x8 ss 90x12
185x8 ss 105x12
215x6* ss 120x12

Seated Lat Delt Machine Fly
100x12
130x12
160x12*

Standing Dumbell Bicep Curls for the fu*k of it...
55x8/8
65x6/6
75x3/4*


lolol volume.........
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Unread 4 years agoclass of '04 - away - #146
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//Upper A

Flat Barbell Bench Press SS Bent-over Barbell Row
115x10 ss 135x10
145x10 ss 165x10
175x10 ss 195x10
205x10* ss 225x10

Standing Barbell Military Press SS Bent-over Dumbell Row
115x10 ss 50x10/10
135x10 ss 75x10/10
155x10* ss 100x10/10*

Dips SS Underhand Chins (DB between ankles)
BWx20 ss BWx16
30x16 ss 20x16
60x16 ss 30x15*

Seated Lat Delt Machine Fly SS Seated Cable Row
100x12 ss 170x10
130x12 ss 210x10
160x11* ss 250x8*


:wow:
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Unread 4 years agoclass of '04 - away - #147
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//Upper B

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

Yates Barbell Row
135x5
175x5
215x5
245x5
275x5

Standing Barbell Military Press
115x6
135x6
155x6
175x5*

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

Dips SS Underhand Chins (DB between ankles)
BWx16 ss BWx16
25x16 ss 15x16
50x16 ss 30x15* ds BWx6*
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Unread 4 years agoclass of '04 - away - #148
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//Lower A

Barbell Front Squat
95x5
135x5
175x5
215x5
255x4
285x3

Barbell Hang Clean
115x5
135x5
155x5
185x3

Olympic Back Squat
135x12
185x10
225x8
275x22*

Single-leg 45-degree Hyperextensions
BWx16/16
BWx16/16
BWx20/20
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Unread 4 years agoclass of '04 - away - #149
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//Upper C

Flat Barbell Bench Press
95x10
135x10
175x10
215x9*

Bent-over Barbell Row
135x10
175x10
205x10
235x14*

Standing Barbell Military Press
105x10
125x10
145x10
165x7*

Wide-grip Pull-ups
BWx10
15x10
30x10
45x9* ds BWx4*

Seated Lat Delt Machine Fly ss Seated Cable Row
100x10 ss 160x10
130x10 ss 200x10
160x10 ss 240x8*

Preacher Curl Machine
100x10
130x10
150x7+3*
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Unread 4 years agoclass of '04 - away - #150
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//Speed + Plyos + Core

30m x 3
40m x 3
50m x 3

Defensive shuffles into back pedal x 3

10lb Med Ball Tosses all over field

Max Effort Toe Jumps x 2 x 10

Lying Leg Lifts x 50
Lying Side-leg Lifts x 50/50
Sit-ups x 100
Lying Leg Lifts x 50
Lying Side-leg Lifts x 50/50
Plank x 60+ seconds
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Unread 4 years agoclass of '04 - away - #151
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//Upper A

Standing Barbell Military Press
115x5
135x5
155x5
175x4*
185x2*

:wtf:

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

Flat Dumbell Bench Press
50x8
65x8
80x8
95x5*

:wtf:

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

Dips SS Chins
BWx16 ss BWx12
30x16 ss 15x16
60x16* ss 30x17*
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Unread 4 years agoclass of '04 - away - #152
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Messed up by doing an Upper day when I meant to do a Lower since I was planning on doing speed work on Saturday.


//Upper B

Seated Dumbell Shoulder Press SS Bent-over Dumbell Row
55x10 ss 60x10/10
65x10 ss 75x10/10
75x10 ss 90x10/10

Flat Dumbell Bench Press SS Dumbell Shrugs
60x10 ss 100x25
75x10 ss 100x25
90x10 ss 100x30

Incline Dumbell Press SS Seated Machine Row
55x10 ss 105x10
65x10 ss 150x10
75x12* ss 185x9*

Dips SS Underhand Chins
BWx12 ss BWx12
30x16 ss 15x12
60x16 ss 30x10+2*

Rope Pushdown SS Cable Curls
130x12 ss 130x12
160x12 ss 160x12*


lol went fu*kin ham.............
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Unread 4 years agoclass of '04 - away - #153
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//Lower B

Barbell Deadlift
135x5
185x5
225x5
275x5
315x5
355x5*

* left side laggin behind pretty bad

Barbell Front Squat
135x5
185x5
225x5
255x5
285x3

Single-leg 45-degree Hyperxentsions (Med Ball behind head)
BWx12/12
10x16/16
15x16/16

Bulgarian Dumbell Split-Squat
55x8/8
75x8/8
95x8/8*


Went and did some shooting + jumping after..........
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Unread 4 years agoclass of '04 - away - #154
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(Pic from July 2011)


sh*t quality but whatever.............
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Unread 4 years agoclass of '04 - away - #155
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Took a hard foul yesterday and erectors are pretty inflammed.


//Upper C

Flat Barbell Bench Press
115x5
145x5
175x5
205x5
235x4+1*

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

Standing Barbell Military Press
115x5
135x5
155x5
175x5 ds 135x8*

Seated Close-grip Machine Row
105x8
145x8
185x8
225x8* ds 145x8*

Seated Lat Delt Machine Fly
120x12
150x12

Seated Dumbbell Triceps Extension
65x12
85x12
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Unread 4 years agoclass of '04 - away - #156
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Left hammie still tight as fu*k....... need deep tissue massage. :dancingcool:


//Lower A

Dumbell Goblet Squat
60x12
80x12
95x16
95x20

Dumbell Deadlift
60x12
80x12
95x16
95x20

Barbell Split-Squat
135x10/10
175x10/10
205x10/10*

* almost died

Single-leg 45-degree Hyperxentsions SS Decline Sit-up (Med Ball behind head)
BWx12/12 ss BWx30
10x16/16 ss 10x30
15x20/20* ss 15x30

Pistol Squats on BOSU SS Hanging Side-leg Raises
BWx5/5 ss BWx20/20
BWx5/5* ss BWx20/20

Ab Crunch Machine
70x20
100x20*


Tight as fu*k and my stupid a.ss goes and plays ball for 2 hours after..........
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Unread 4 years agoclass of '04 - away - #157
enetblazin4eva 4 heat pts space
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Going to put on 10-12lbs before the end of 2011. Gonna need to re-evaluate nutrition. Daily caloric intake will be looking like 5200-5500. Will post updated meals & macros.

Weight: 198.5lbs

Hams tight as fu*k............


//Upper A

Standing Barbell Military Press (had to Hang Clean weight into position)
110x5
135x5
155x5
175x3* <--- bashed nose on the 3rd rep

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

Flat Barbell Bench Press
115x5
155x5
195x5
235x4* :cry:

Barbell Upright Row
115x5
135x5
155x5
165x6*

Dips SS Chins
BWx12 ss BWx12
30x12 ss 15x12
60x16* ss 30x11*

Seated Post Delt Machine Fly
100x10
115x10
130x12
145x12*

V-bar Cable Pushdown
160x12
200x12


90 min on-court session followed............
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Unread 4 years agoclass of '04 - away - #158
enetblazin4eva 4 heat pts space
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//Upper B

Seated Dumbell Shoulder Press
55x10
65x10
75x10
85x10*

Bent-over Dumbell Row
55x12/12
70x12/12
85x12/12
95x12/12*

Flat Dumbell Bench Press
50x10
65x10
80x10
95x6*

* ok watever fu*k u... :nope:

Wide-grip Pull-ups SS Dumbell Shrug
BWx12 ss 95x20
BWx20 ss 95x20
BWx15* ss 95x20*

Cable Upright Row SS Cable Curl SS Cable V-bar Pushdown
100x8 ss 100x8 ss 110x10
150x10 ss 150x10 ss 160x12
190x10* ss 190x10* ss 190x16*


45 min on-court session

Ran 20 suicides in under 20 mins (18:5x I believe)
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Unread 4 years agoclass of '04 - away - #159
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Puked up liquid before gym, might have been bad strawberries.


//Lower B

Barbell Front Squat
135x5
185x5
225x5
265x3 <-- no strength/form issues but felt sick in the stomach so shut it down

Laying Leg Curl
105x6
135x6
165x6
195x5*

Bulgarian Dumbell Split-Squat
50x8/8
70x8/8
90x8/8*

Single-leg 45-degree Hyperextension SS Decline Sit-up (Med Ball behind head)
BWx12/12 ss BWx30
10x16/16 ss 10x30
15x20/20* ss 15x30*

* puked liquid again

Dumbell Squat Bench Jumps
25x5
35x5
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Unread 4 years agoclass of '04 - away - #160
enetblazin4eva 4 heat pts space
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//Upper C

Standing Barbell Military Press
110x6
135x6
155x6
175x3*

Bent-over Barbell Row
145x6
185x6
225x6
265x6

Flat Barbell Bench Press
115x6
155x6
195x6
235x5*

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

Seated Lat Delt Machine Fly
90x12
120x12
150x16*

Machine Incline Press SS Machine Post Delt Row
120x12 ss 100x12
150x12 ss 115x12
180x12 ss 130x12*
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