Natzo's LOG - Check my workouts!ASC 09 Top 5 pick Champion'10 MM fantasy Football league Champion
Workout of the week.
MP- 50kg x 10 / 50kg x 9 / 55kg x 8 / 55kg x 7
DB press - 30 kg x 12 / 30 kg x 10 / 32 kg x 8 / 32 kg x 8
seated BNP - 55kg x 8 / 55kg x 9 / 55kg x 8
Highrow- 40kg x 10 / 40kg x 10 / 40kg x 10
(i call it) DB Shoulder crush - 6kg x 10 / 6kg x 10 / 6kg x 8
DB flyes - 20kgx10Xdropxdrop/ 20 kg x 8xdropxdrop/ 20 kg x 8xdropxdrop
seated db flye - 10kg x 21
BB close grip - 80kg x 6 / 80 kg x 5 / 80kgx 6 / 80 kg x 6
Dips - 4 x all that I can rep.
overhead bb - 25kg x 8 / 25kg x 8 / 25 kg x 7
Pushdown - 45kg x 12 / 50kg x 9 / 50 kg x 9
DB overhead single arm - 12 kg x 10 / 12kg x 10 / 12kg x 9
Rope pushdown - 25kg x 11xdropxdrop/ 30kg x 10xdropxdrop/ 30 kg x 9xdropxdrop.
I won't be training today to see if I can recover this and feel better tomorrow.
I can move my shoulder up and down and to the side with no pain, it only hurts when I cross it to my chest.
it is better than last night but still hurts.
been icing it and using some Jointace.
Squat - 140kg x 5 /140kg x 6 / 140kg x 6xdropxdrop
Leg press - 200kg x 15 / 200kg x 13 / 200kg x 15
Front Squat - 80kg x 10 / 80 kg x 10 / 80kg x 8
uni leg extension - 30kg x 12 / 30kg x 10/ 30kg x 10
horizontal press - 130kg x 13 / 130kg x 10 / 130kg x 10
machine squats - 40kg x 12 / 40 kg x 10 / 40 kg x 10
Squat - 80 kg x 20
Db stiff - 27 kg x 12 / 27 kg x 12 / 27 kg x 12
leg curl - 70kg x10 / 70kg x 10 / 70kg x 10 / 70 x 10
uni leg curl standing - 15kg x 12/ 15kg x 10 / 15 kg x 10
glute ham machine - 20 kg x 12 for 3 sets
calve circuit with four laps ( 3 exercises )
uff.. that was it... lot's of sweat..
looking very sexy from the rear natzo. looks as if uve put on some good meat on that back. nice leg blasting as well. good squatting for reps.
personally id reccomend u ditch the leg extensions though. they wreak havoc on ur knees in the long run. try some lunges instead or split squats instead. great for quads and also unilateral leg work is underrated.
Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate;
I am the captain of my soul.
New MOTM October 2009
My lifting videos
@Bulk : thanks bro yeah i've put on some meat, finally smelling the 90kg, currently 89.4kg. as for the extensions I have been thinking the same thing, I think i'll ditch them and do some lunges instead dude.. front squat superseted with lunges is gonna be brutal..
@Anabolicus: Join us...
@BGL: thanks bro, and I think you have something to share with us.