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enetblazin4eva :: fat loss / muscle gain |
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| 08-15-2011, 03:55 PM | away - #141 |
| 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. [pic] 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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| 08-15-2011, 04:09 PM | away - #142 |
| //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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| 08-18-2011, 03:04 PM | away - #143 |
| Been real run down, throat k!llin me, sleepin like 3 times a day........ [pic] //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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| 08-20-2011, 04:21 PM | away - #144 |
| Dis !!ing virus.......... [pic] //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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| 08-21-2011, 03:51 PM | away - #145 |
| 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 !! of it... 55x8/8 65x6/6 75x3/4* lolol volume......... [pic] | |
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| 08-23-2011, 06:56 PM | away - #146 |
| //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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| 08-29-2011, 03:34 PM | away - #147 |
| //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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| 08-29-2011, 03:38 PM | away - #148 |
| //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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| 08-29-2011, 03:49 PM | away - #149 |
| //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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| 08-29-2011, 04:10 PM | away - #150 |
| //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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| 08-29-2011, 04:16 PM | away - #151 |
| //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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| 09-01-2011, 03:16 PM | away - #152 |
| Messed up by doing an Upper day when I meant to do a Lower since I was planning on doing speed work on Saturday. [pic] //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 !!in ham............. [pic] | |
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| 09-02-2011, 03:37 PM | away - #153 |
| //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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| 09-03-2011, 05:13 PM | away - #154 |
| [pic] (Pic from July 2011) !! quality but whatever............. [pic] | |
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| 09-03-2011, 05:23 PM | away - #155 |
| 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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| 09-05-2011, 05:24 PM | away - #156 |
| Left hammie still tight as !!....... 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 [pic] 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 !! and my stupid[..] goes and plays ball for 2 hours after.......... [pic] | |
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| 09-06-2011, 04:15 PM | away - #157 |
| 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. [pic] Will post updated meals & macros. Weight: 198.5lbs Hams tight as !!............ //Upper A Standing Barbell Military Press (had to Hang Clean weight into position) 110x5 135x5 155x5 175x3* <--- bashed nose on the 3rd rep [pic] 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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| 09-08-2011, 05:01 PM | away - #158 |
| //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 !! 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 [rip]s in under 20 mins (18:5x I believe) [pic] | |
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| 09-09-2011, 05:24 PM | away - #159 |
| Puked up liquid before gym, might have been bad strawberries. [pic] //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 [pic] Dumbell Squat Bench Jumps 25x5 35x5 | |
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| 09-10-2011, 04:21 PM | away - #160 |
| //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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