Natzo's Log: My Mum Thinks I'm Too Big

[Natzo]

Back
Chins
BW- 12 WU
BW-10 WU
BW- 8 + 3 forced

T- Bar rows ( old school, bar in corner)
50kg - 12 WU
60Kg - 10 WU
80Kg /176 lbs - 7 + 2 forced

one arm low cable rows
50 kg - 10 WU
60Kg/121 lbs - 8 ( really concentrated in contration)

machine pulldows
65kg - 12 WU
85kg/165lbs - 8 ( much more strenght for this than last time ! )


DEADLIFTS
70kg - 12 WU
90kg - 10 WU
120kg/ 243 lbs - 4 ( strenght increase )

DB bent over rear delts
15kg - 12WU
17.5kg - 10

reverse flye
55kg - 8


Hit is really improving my strengh ! I made some good results after only 3 weeks of training.

 

[El Freako]

Great sessions Natzo! How long are they taking you?

 

[Natzo]

Great sessions Natzo! How long are they taking you?

Well my training session takes around 40 minutes ! It's great and I get out so or more tired and sore than with volume training.

And the strengh increase is really surprising.

 

[Natzo]

completed 3 weeks I'm changing my exercise scheme. I usually change it in a cycle of 3 or 4 weeks when i feel that my body is starting to adapt.
So next week new scheme of exercises THE SAME HIT INTENSITY!

 

[Mikew]

The sessions looks impressive. Nice strength gains. Keep it up and good luck with your new schedule.

 

[Natzo]

The sessions looks impressive. Nice strength gains. Keep it up and good luck with your new schedule.

thanks man!

 

[Natzo]

New 3 week cycle.

Chest

BB incline bench press
40 kg - 15 reps WU
60kg - 10 reps WU
70 kg - 8 WU
80 kg - 6 + 2 forced

DB flat press
30kg - 10 WU
35kg - 6

Peck-deck
35kg - 10
45kg - 6 + 3 forced

flat DB flyes
22.5 kg - 10
25kg kg - 8


Bicep

EZ bar curl ( kg without bar )
10kg - 15 WU
20 kg -10 WU
30kg - 8
30kg - 5

Hammer curl
15 kg - 10 WU
20 kg - 8

Preacher machine curl single arm
25kg - 12
30kg - 8


that was it. it wasn't the best workout... the gym was way too full than it uses to be, and before hiting the workout i felt a bit . So I wasn't 100 %... it happens, but I think it was pretty decent...

 

[Natzo]

Leg day

Leg press
120kg- 15 WU
160kg- 12 WU
200kg - 10 WU
240kg - 6

Hack squat

85 kg - 10WU
100 kg - 6 ( I'm not sure of the weight here??:wutyousay: I just used almost the whole stack, and I don't know what the last weight is. Next time I'll count it.)

Leg extensions
60 kg - 12WU
75 kg - 8

Leg curl
65 kg - 10
75 kg - 6

single leg curl

and some calves.


Men I did a bit of cardio , and i can say now that has been almost 3 hours after the workout, that I'm really exhausted!! walking at this time is pretty hard ...

 

[Big_Guns_Lance]

Great leg workout there buddy! Really heavy leg presses and hacks for sure.

 

[ironheart]

good session bro. big weights on the leg press. keep up the good work

 

[PrinceVegeta]

Good sessions man! leg presses look strong!

 

[Natzo]

Back training

Behind the neck chins
12WU
10WU
8WU
6 ( this ones are hard.. )

BB rows

50kg - 12WU
70kg - 8
80kg - 6 ( need to lower the weight, I couldn't get the contraction right)

seated cable rows close grip

65 kg - 8
75kg - 5 + 2 forced ( need more contraction time )

Dorian style pulldowns

70kg- 10
80kg - 6 + 1 forced

Rear Delts

bent over to the chest rows

40kg - 10
50kg - 6

reverse flyes
50 kg - 6

DEADLIFT

80kg - 10WU
100 kg - 8
120 kg - 4 ( need more reps next time!!:ranter

Overall, was decent... i must remind the things I need to change. CONTRACTION is very important!

 

[Big_Guns_Lance]

Nice session Natzo, great chins there and heavy rows.

You defo need to lower the weight though if you don't feel that contraction. Theres no point doing it if you cant feel it. When i'm having a bad day and can't feel my muscle groups esp my, i'll just close my eyes and then i do the movement with a lighter weight, it always does the trick.

 

[Natzo]

Nice session Natzo, great chins there and heavy rows.

You defo need to lower the weight though if you don't feel that contraction. Theres no point doing it if you cant feel it. When i'm having a bad day and can't feel my muscle groups esp my, i'll just close my eyes and then i do the movement with a lighter weight, it always does the trick.

thanks man! your advices are always precious. contraction is every thing.

 

[Natzo]

Shoulders

DB press
20 kg- 15 WU
22kg - 12 WU
25 kg - 10
27.5kg - 6 + 2 forced

seated DB flyes

15kg - 10
17.5 - 6 + 3 partials

behind the back cable flyes

25kg - 10
30kg - 6 + 3 forced

Traps
seated db traps ( I just saw freeman on olympia series doing this, I hadn't tried it yet, and it's a hell of a exercise I felt my traps working in a new way. very good! )
10 kg - 12WU
12.5kg -10

BB shrugs to the front
100 kg - 8

Triceps

close grip bench press

60kg-12 WU
70 kg - 10
80kg - 6 + RP 1

Pushdown

30 kg - 10
40kg 8 + RP 2

Kickback ( another great exercise that a like to do )

10 kg - 10
12.5 - 8

I liked the tricep session a lot, the kickbacks are excellent for that final pump!

1st week of the cycle - done

 

[El Freako]

Great DB and CG presses mate.

Kickbacks are gay m'kay IMO. Such a worthless exercise. But that's just me, if you love them then enjoy them.

 

[Natzo]

Great DB and CG presses mate.

Kickbacks are gay m'kay IMO. Such a worthless exercise. But that's just me, if you love them then enjoy them.

LOL I really like kick back it seems to stimulate my triceps a lot. Maybe it's gay - but it gives you MAN LIKE TRICEPS! LOL

 

[Big_Guns_Lance]

Great session Natzo, heavy shrugs and CGP!

Kick backs really stimulate the peak contraction in the triceps, i don't do them but when i do i get a crazy pump from them! Look at Kevin Levrone's tri's. He did em

 

[Natzo]

Chest

BB incline bench press
40 kg - 15 reps WU
60kg - 10 reps WU
80 kg - 5 WU ( well I tried.. )
80 kg - 5 + 2 forced

DB flat press
30kg - 10 WU
35kg - 6

Peck-deck
35kg - 10
45kg - 4 + 3 forced

flat DB flyes
22.5 kg - 10
25kg kg - 8


Bicep

EZ bar curl ( kg without bar )
10kg - 15 WU
20 kg -10 WU
30kg - 8
30kg - 5

Hammer curl
17.5 kg - 10 WU
20 kg - 8

Preacher machine curl single arm
25kg - 10
30kg - 6

I wasn't with much strenght today, I think the low carbs are finally doing their work..:ranter: at least my abs are showing up

 

[Big_Guns_Lance]

Nice workout there bro, nice to see those forced reps in there. And about your strength cos of the lack of carbs, well it's bound to happen, just try and stay strong but don't overdo it otherwise you'll spend more time recovering from your workouts rather than growing from them.