Blazeftp signing in !

**blazeftp** · 07-23-2011, 07:17 AM

Took a well deserved week off.
Got new routine which is twice as hard

Old routine for those interested.
Monday- Upper Push/Pull

A1-Flat Bench Press 5x6 (5x5, 5x3 and week 4 5x2) superset between A2 60s rest between
A2- Bent Over Row 5x6 (same set/reps as above)- basically rest for 60s between each exercise until complete
B1- Incline DB Press 4x6 (drop by 1 rep each week)
B2- Close Grip Chins 4xMax (if you can do more than 10 chins then add 10kg around waist)
C1- Inverted Row (Feet raised so body is in straight line) 4x12
C2- Weighted Dips (+10 or 20kg) 4 x Max reps- 30s rest S/S with C1
Tuesday-

AM- Sprint Session

4 x 60m sprints with 1.5 min WBR
8 x 40m with 60s WBR
12 x 20m with 30s WBR
Total Distance- 800m

PM-

Back Squat 4 x 2-2-2 @ 90kg- basically you rest and re-rack bar for 15s per cluster of 2 then overall rest of 3 mins
Bulgarian Squat 4 x 6 @50kg with 2 min rest
Deadlift 4 x 6 @ 145kg with 3 min rest
Calf Raise 3 x 25-25 (carry out 25 reps with as much weight as you can, then drop weight and stand up, then carry out 25 more) rest 60s

Finisher- SANDBAG HELL (use your punch bag)

10-8-6-4-2-10 :-) Lift sandbag from floor, onto shoulder and jump squat then lower down onto floor under control- that is 1 rep....
Between every block of reps (10-8-6 etc) you have to jump over the bag 10 times (10 foot contacts)
TIME IT...

Wednesday- Easy run for 20 minutes

Thursday- Upper Push Pull

A1- Incline DB Flye 6 x 12 rest 60s then do chin below
A2- Chins 6 x 6 (lower for 6s) 60s then back to A1
B1- 3 way shoulder with 5kg DBs only (Sit on bench then do following Front Raise- Lateral Raise then Rear Flye) REPS- 21-18-15-12-9-6-3 do this continuous with no rest, when you are done, then rest for 2-3 mins
B2- EZ Bicep Curl superset with EZ Skull Crushers- Use a weight that you can do above rep (20kg all up weight on bar) REPS- 21-18-15-12-9-6-3 do this continuous with no rest

Friday- Legs- SIZE

Squat 10 x 10 with 65kg and 75s rest

Then do my FFUC from Ironmac Fitness page

Saturday- EASY SWIM SESSION

Sunday- REST

**ParadiseCup** · 07-25-2011, 12:55 AM

just added blazeftp Final photos to 1st post

**blazeftp** · 07-25-2011, 07:01 AM

Thanks bro.

**blazeftp** · 07-25-2011, 07:10 AM

Forgot to send in side photo's seperate will do that just now.

Side photo is here.

**bwrag** · 07-25-2011, 08:19 AM

excellent job you did great

**jagbender** · 07-25-2011, 09:41 AM

Awesome Job Blaze !

BTY did you notice in your first front photo your head looks just like the clock on the wall?

**blazeftp** · 07-25-2011, 09:44 AM

Thanks guy.
Didn't notice it until now

)

Pictures where taken at 2:00am.
Had to cut out face lol.

**dointhemost** · 07-25-2011, 10:53 AM

Great transformation!

**newkid** · 07-25-2011, 12:47 PM

great job on those abs!

**blazeftp** · 07-27-2011, 09:53 AM

Been fatastic weather where i live.
Been enjoying the sun and the daily barbeque's

Started back training this monday.
Feel like superman with the weight i am throwing about.

Really need to get my cardio sorted.
Done few sprint sessions yesterday almost died.

**carmineb** · 07-27-2011, 10:10 AM

great transformation, love the abs.... nice proportions....

**blazeftp** · 07-28-2011, 01:26 AM

Just Been doing the old routine.
Done push pull session today.
Absolutely shattered after it.

New Routine should be coming soon along with some B6
B12 was really helpful throw out the challenge.

**blazeftp** · 08-01-2011, 02:25 PM

Good News
Got my new Routine now.
Has been designed to fix up my lagging points in strength and size.
Goodbye fucked up chest !!!

**carmineb** · 08-01-2011, 02:55 PM

any hint of your new chest routine? What did you see as your weak points in your chest?

**blazeftp** · 08-01-2011, 03:10 PM

Originally Posted by carmineb

any hint of your new chest routine? What did you see as your weak points in your chest?

Its still to be finalised should know for Tomorrow.
Chest will be getting destroyed
Will pm you it

Weak points is the size of the chest in the middle.
From the side it looks great.
Then it just curves into the middle and goes flat at the top.

Been a real pain in the ass for myself and my coach trying to fix it.

**carmineb** · 08-01-2011, 03:16 PM

Originally Posted by blazeftp

Its still to be finalised should know for Tomorrow.
Chest will be getting destroyed
Will pm you it

Weak points is the size of the chest in the middle.
From the side it looks great.
Then it just curves into the middle and goes flat at the top.

Been a real pain in the ass for myself and my coach trying to fix it.

thanks... what I have been finding out, for me too, middle to top is flat and has hollows....

Smith Machine Bench to neck, moderate weight for 8 sets of 8-10, I dont lock out...

Peck deck BUT as I start the contraction, I roll my upper back off back support, chin on chest and it is as if i was doing an incline peck deck ....

crossovers, set pulleys low at ankles, walk forward of the machine, grab puleysbring both hads forward to the side and then up to eye level and bring them together and hold for a few seconds....

At least in the gym, the uppers get totally pumped and teh void goes away. but the peck deck like I do it totally destroys upper chest, do rest pause, drop sets, burns....

I'd like to know what you got planned, might try it myself too

**blazeftp** · 08-01-2011, 03:36 PM

Tried the benching to neck thing....could feel it hitting the top of my chest more.
Can only do it with spotter...wouldn't want to find out what a few hundred lb slamming down on your throat is like.

Will Try the Peck deck and the Crossovers.
After my new routine and compare results.

Hopefully in 6 month time i can have my legs and chest in proportion to the rest of my body,

**carmineb** · 08-01-2011, 04:20 PM

i got chest tonight. if I got the ballz, I will try to take a pic after the routine while still at the gym and before I do biceps.. I dont want to appear as a poser in the gym BUT what the heck

**blazeftp** · 08-01-2011, 05:35 PM

Originally Posted by carmineb

i got chest tonight. if I got the ballz, I will try to take a pic after the routine while still at the gym and before I do biceps.. I dont want to appear as a poser in the gym BUT what the heck

Lucky for me i workout at home.
Just go in the bathroom take a picture.

**blazeftp** · 08-04-2011, 06:55 AM

Better Back photo's
Was going to use these but forgot the news paper.....

**carmineb** · 08-04-2011, 03:39 PM

much BETTER back photos

**carmineb** · 08-04-2011, 03:44 PM

Originally Posted by blazeftp

Lucky for me i workout at home.
Just go in the bathroom take a picture.

haha ....

I actually did take the picture at the gym, it is my new avatar.... I took it after I did declines and while i was on the flat smith bench to neck. I wanted to show how my upper chest actually pmps up pretty good and does not look like a weakness as much... shoulda taken all my challenge pics in the gym lol

**blazeftp** · 08-04-2011, 04:47 PM

Originally Posted by carmineb

much BETTER back photos

Originally Posted by carmineb

haha ....

I actually did take the picture at the gym, it is my new avatar.... I took it after I did declines and while i was on the flat smith bench to neck. I wanted to show how my upper chest actually pmps up pretty good and does not look like a weakness as much... shoulda taken all my challenge pics in the gym lol

Yeah pity i didn't have the paper in those pictures.
Even the front photo's where million times better.
But can't change that now.

**JR.** · 02-11-2012, 02:16 AM

Keep up the good work Bro!!!!!!!! 2nd place is 4 the first loser."ya i know i stole that line"

but this bitch is Hottt!

**GetBig25** · 03-08-2012, 09:49 AM

amazing job bro!!

**mervin3579** · 03-11-2012, 12:58 AM

Hi there im new to all this.Im 6,2 and bout 15 stone and im just started running 50ed of drolwith very little in the way of stenght yet. Have had water reten thou ???? (there bd drol)

Thread: Blazeftp signing in !

Thread Tools

Display

Similar Threads

Blazeftp Second cycle

Signing on

Signing

Posting Permissions