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enetblazin4eva :: fat loss / muscle gain |
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| 09-12-2011, 07:29 PM | away - #161 |
| //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. [pic] :cry: | |
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| 09-13-2011, 04:08 PM | away - #162 |
| //Upper A Standing Barbell Military Press 105x5 125x5 145x5 165x5 185x0* * garbage triceps [pic] 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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| 09-15-2011, 05:14 PM | away - #163 |
| //Upper B Seated Dumbell Shoulder Press 50x10 65x10 75x10 85x4* * should prob get[..]ist 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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| 09-19-2011, 04:53 PM | away - #164 |
| //Speed 30m x 3 40m x 3 50m x 2 Hill Sprints x 5* me = [pic] yesterday | |
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| 09-19-2011, 05:01 PM | away - #165 |
| //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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| 09-20-2011, 05:41 PM | away - #166 |
| //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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| 09-21-2011, 06:00 PM | away - #167 |
| First set step on water jug and lose like 3L of water. Got carb drink and ended up pukin like 3 times during workout. [pic] Went a lil stupid krazy cuz I was mad as !!. //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 [pic] 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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| 09-28-2011, 05:05 PM | away - #168 |
| 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. [pic] 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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| 09-29-2011, 03:42 PM | away - #169 |
| //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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| 10-03-2011, 04:06 PM | away - #170 |
| //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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| 10-05-2011, 04:17 PM | away - #171 |
| //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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| 10-05-2011, 04:26 PM | away - #172 |
| 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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| 10-08-2011, 03:22 PM | away - #173 |
| //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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| 10-09-2011, 04:43 PM | away - #174 |
| //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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| 10-10-2011, 07:24 PM | away - #175 |
| //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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| 10-17-2011, 04:44 PM | away - #176 |
| 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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| 10-18-2011, 05:00 PM | away - #177 |
| //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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| 10-19-2011, 04:42 PM | away - #178 |
| //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........... [pic][pic] | |
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| 10-21-2011, 04:52 PM | away - #179 |
| //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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| 10-22-2011, 04:34 PM | away - #180 |
| 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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