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 enetblazin4eva :: fat loss / muscle gain
Unread 4 years agoclass of '04 - away - #161
enetblazin4eva 4 heat pts space
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//Lower A

Olympic Back Squat
135x10
185x10
225x10
275x10
315x10
275x10
225x20
135x20

Barbell Good Morning
135x6
165x6
195x6
225x6
255x6 ds 135x12*

Dumbell Lunge
60x8/8
80x8/8

Single-leg 45-degree Hyperexentions SS Decline Sit-up
BWx16/16 ss BWx30
BWx16/16 ss BWx30


Forgot to bring nutrition and played ball for 2 hours after.... cooling down, pop in back. :cry:
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Unread 4 years agoclass of '04 - away - #162
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//Upper A

Standing Barbell Military Press
105x5
125x5
145x5
165x5
185x0*

* garbage triceps

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

Flat Barbell Bench Press
115x6
155x6
195x6
225x4*

* triceps again

Barbell Upright Row
115x6
135x6
155x6
165x6

Dips SS Chins
BWx12 ss BWx12
30x12 ss 15x12
60x12 ss 30x10* ds BWx5*
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Unread 4 years agoclass of '04 - away - #163
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//Upper B

Seated Dumbell Shoulder Press
50x10
65x10
75x10
85x4*

* should prob get a.ssist to put weights into position

Bent-over Dumbell Row
55x10/10
70x10/10
85x12/12
95x12/12*

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

Pull-ups (DB between ankles) SS Dumbell Shrugs
BWx12 ss 95x30
15x12 ss 95x30
30x12* ss 95x20*

Seated Post Delt Machine Fly SS Bent-over Barbell Post Delt Row
100x12 ss 60x12
130x12 ss 80x12
160x10* ss 100x12

Cable Rope Pushdown
130x12
190x12
190x12*


80 min on-court session followed........
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Unread 4 years agoclass of '04 - away - #164
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//Speed

30m x 3
40m x 3
50m x 2

Hill Sprints x 5*

me = yesterday
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Unread 4 years agoclass of '04 - away - #165
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//Upper C

Standing Barbell Military Press (Hang Clean weight into position)
115x5
135x5
155x5
175x5*

Bent-over Barbell Row
125x5
165x5
205x5
245x5
275x5*

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

Barbell Upright Row
105x5
125x5
145x5
165x5*

Dips SS Chins (DB between ankles)
BWx12 ss BWx12
30x12 ss 15x12
60x12* ss 30x10+2*

* gotta start using belt
* weak tris hindering my push movements


60 min on-court session followed......
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Unread 4 years agoclass of '04 - away - #166
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//Lower B

Olympic Back Squat
155x6
195x6
235x6
275x6
315x4* <-- screwed up and let back get loose; too wide stance
315x6
225x12
135x20

Barbell Deadlift
135x6
225x6
315x6
355x6

Dumbell Bulgarian Split-Squat
45x8/8
65x8/8
85x8/8

Depth Drops SS Toe Jumps with Med Ball
5 ss 20x20
5 ss 20x20

Frog Jumps
6
6


90 min on-court session followed........
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Unread 4 years agoclass of '04 - away - #167
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First set step on water jug and lose like 3L of water. Got carb drink and ended up pukin like 3 times during workout. Went a lil stupid krazy cuz I was mad as sh*t.


//Upper A

Flat Dumbell Bench Press SS Bent-over Dumbell Row
55x12 ss 55x12/12
70x12 ss 70x12/12
85x12 ss 85x12/12
95x5* ss 95x13/13*

* was ready to throw DBs at mirror

Seated Dumbell Shoulder Press SS Dumbell Shrug
55x12 ss 95x20
65x12 ss 95x20
75x13* ss 95x26

Incline Dumbell Bench Press SS Dumbell Upright Row
50x12 ss 25x12
60x12 ss 35x12
70x13* ss 45x13*

Anterior Delt Dumbell Raise SS Lateral Delt Dumbell Fly
15x12 ss 15x12
25x12 ss 25x12
30x13/13* ss 30x13*

Seated Posterior Delt Machine Fly SS Pec Deck
115x12 ss 195x12
130x13* ss 225x16*

Mmmmmmmmmmmmmmmmm over-training....................
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Unread 4 years agoclass of '04 - away - #168
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Did a de-load upper & lower session and replaced days of lifting with 90+ mins of walking + pre-hab stuff. Also been running stairs; forgot how intense that is.

Weight: 200lbs


//Upper A

Standing Barbell Military Press
110x5
135x5
160x5* <--
175x4*
135x9*

Bent-over Barbell Row
125x5
165x5
205x5
245x5
275x4* <-- lil high for my liking

Flat Barbell Bench Press
115x5
155x5
195x5
225x4*

Barbell Upright Row
105x5
125x5
145x5
165x4*

Dumbell Tricep Extension SS Dumbell Concentration Curl
65x12 ss 35x12/12
85x12* ss 50x12/12

Seated Post Delt Machine Fly SS Single-arm Horizontal Cable Tricep Extension
115x12 ss 40x12/12
130x12 ss 50x12/12*
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Unread 4 years agoclass of '04 - away - #169
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//Lower A

Barbell Deadlift
135x6
225x6
315x6
355x5

Barbell Front Squat
135x5
185x5
225x5
265x5

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

Barbell Squat Jumps
135x7
185x7
225x7
275x7
315x6*


45 min on-court session followed by 15 min run home..........
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Unread 4 years agoclass of '04 - away - #170
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//Upper B

Flat Dumbell Bench Press SS Bent-over Dumbell Row
50x12 ss 50x12/12
65x12 ss 65x12/12
80x12* ss 80x12/12

Seated Dumbell Shoulder Press SS Dumbell Shrug
50x12 ss 95x14/14* <-- db rows
60x12 ss 95x25
70x12* ss 95x30*

Incline Dumbell Bench Press SS Pull-ups
50x12 ss BWx16
65x12 ss BWx20*
75x11* ss BWx16+something*

Front Dumbell Raise SS Lateral Dumbell Fly
20x10 ss 20x10
25x10 ss 25x10
30x10 ss 30x10

Tricep V-bar Pushdown SS Seated Post Delt Machine Fly
150x12 ss 130x12
190x16* ss 145x8*


Nutrition than played ball for 90 mins after.........
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Unread 4 years agoclass of '04 - away - #171
enetblazin4eva 4 heat pts space
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//Lower B

Dumbell Goblet Squat
60x12
80x12
95x16
95x20

Dumbell Deadlift
60x12
80x12
95x16
95x20

Dumbell Step-ups
40x8/8
60x8/8
80x6/6

Single-leg 45-degree Hyperextensions (Med Ball behind head)
BWx12/12
10x12/12
15x16/16

Olympic Back Squat
135x5
225x5
275x5
315x5
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Unread 4 years agoclass of '04 - away - #172
enetblazin4eva 4 heat pts space
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They need to replace the garbage barbells at my YMCA....... :nope:


//Upper C

Standing Barbell Military Press
105x5
125x5
145x5
165x5
185x2*
135x8

Bent-over Barbell Row
135x5
175x5
215x5
245x5
275x3*

Flat Barbell Bench Press
135x5
175x5
205x5
235x4*

Pull-ups (DB between ankles)
BWx12
15x10
30x10
45x8* ds BWx5*

Cable Upright Row SS Cable Curl SS Rope Pushdown
120x10 ss 120x10 ss 130x12
170x10 ss 170x10 ss 190x12*
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Unread 4 years agoclass of '04 - away - #173
enetblazin4eva 4 heat pts space
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//Upper A

Flat Barbell Bench Press
95x5
135x5
185x5
225x5
245x3+1*
185x12*

Bent-over Barbell Row
135x5
185x5
225x5
265x5
285x3*

Standing Barbell Military Press
95x5
120x5
145x5
165x5
135x10*

Barbell Upright Row
95x5
115x5
135x5
155x5*

Dips SS Underhand Chins
BWx12 ss BWx12
25x12 ss 15x12
50x12 ss 30x9* ds BWx5*
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Unread 4 years agoclass of '04 - away - #174
enetblazin4eva 4 heat pts space
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//Lower A

Olympic Back Squat
135x6
185x6
225x6
275x6
315x6 ds 275x10 ds 225x12 ds 185x16 ds 135x20

Barbell Deadlift
135x6
225x6
315x6
275x10
225x10

Romanian Barbell Deadlift
135x12
225x12

Reverse Barbell Lunge
135x6/6
155x6/6
185x6/6
215x3*/3*
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Unread 4 years agoclass of '04 - away - #175
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//Upper B

Flat Dumbell Bench Press SS Bent-over Dumbell Row
45x10 ss 45x10/10
60x10 ss 60x10/10
75x10 ss 75x10/10
90x9* ss 90x10/10

Seated Dumbell Shoulder Press SS Dumbell Shrug
50x10 ss 100x10/10 <-- db row
60x10 ss 100x25
70x10* ss 100x25*

Incline Dumbell Press SS Dumbell Upright Row
55x10 ss 30x10
65x10 ss 40x10
75x6* ss 50x10*

Dumbell Curl SS Dumbell Tricep Extension
40x10/10 ss 50x12
50x10/10 ss 70x12
60x6/6* ss 85x12*
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Unread 4 years agoclass of '04 - away - #176
enetblazin4eva 4 heat pts space
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Sick and right elbow issues all week. Back at it now..........


//Upper A

Standing Barbell Military Press
100x6
120x6
140x6
160x6

Bent-over Barbell Row
135x6
185x6
225x6
265x6*

Flat Barbell Bench Press
135x6
165x6
195x6
225x5*

Close-grip Cable Row
155x8
195x8
235x8
255x8

Dips (DB between ankles)
BWx16
25x12
50x12
BWx16*

Wide-grip Pull-ups (DB between ankles)
BWx16
15x12
30x12
BWx11*


On-court session for 90 mins followed..........
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Unread 4 years agoclass of '04 - away - #177
enetblazin4eva 4 heat pts space
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//Lower A

Dumbell Goblet Squat
50x12
70x12
90x12
95x16
95x16

Dumbell Deadlift
55x12/12
75x12/12
95x12/12
95x16/16*

Olympic Back Squat
135x10
225x10
275x10*

Barbell Good Morning
135x6
185x6
225x6

Seated Calf Raise on Leg Press
190x20
270x20
350x20*

Depth Jumps SS Split-Squat Bench Jumps SS 15lb Med Ball Slams
4 ss 10/10 ss 20
4 ss 10/10 ss 20
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Unread 4 years agoclass of '04 - away - #178
enetblazin4eva 4 heat pts space
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//Upper B

Flat Dumbell Bench Press SS Bent-over Dumbell Row
50x10 ss 50x12/12
65x10 ss 65x12/12
80x10 ss 80x12/12
95x8* ss 95x12/11*

Seated Dumbell Shoulder Press SS Dumbell Shrug
55x10 ss 95x25
65x10 ss 95x25
75x9* ss 95x30*

Incline Dumbell Bench Press SS Wide-grip Pull-ups
55x10 ss BWx12
65x10 ss BWx12*
75x8* ss BWx11*

Dumbell Front Raises SS Dumbell Side Laterals
20x10/10 ss 20x16
30x10/10 ss 30x16

Pec Deck SS Post Delt Machine Fly
220x12 ss 115x12
250x12 ss 130x12*


Played ball for 90 mins after...........
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Unread 4 years agoclass of '04 - away - #179
enetblazin4eva 4 heat pts space
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//Lower B

Barbell Hang Clean
135x3
155x3
175x3
185x3

Barbell Front Squat
95x5
135x5
175x3
205x3
235x3
265x3
295x2 <-- e z

Barbell Romanian Deadlift
135x12
225x12
315x10*

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

Reverse Hyperextensions SS Ab Machine
BWx20 ss 80x25
BWx20 ss 100x25

45-degree Hyperextensions SS Decline Sit-up
BWx20 ss BWx30
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Unread 4 years agoclass of '04 - away - #180
enetblazin4eva 4 heat pts space
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Switching to body-part split for a lil than maybe 5/3/1 or 5x5........ :agreement6:


//Upper C

Flat Barbell Bench Press
115x6
155x6
185x6
205x6
225x5*

Bent-over Barbell Row
135x6
185x6
225x6
255x6
275x5*

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

Seated Cable Row
150x8
190x8
230x8
270x8*

Seated Lat Delt Machine Fly
80x12
110x12
140x12
160x12* ds 120x9* ds 80x8* ds 50x4*
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