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

[Natzo]

Shoulders - Triceps

DB press - 27kg x 15 / 27kg x 12 / 30kg x 11 / 32kg x 9
db lateral - 12kg x 17 / 15kg x 13 / 15kg x 12 / 15kg x 12
cable laterals - 20kg x 12 / 20kg x 10 / 20kg x10
rear delt db unilateral - 10kg x 12 / 10kg x 12 / 12x 10

Cable pushdown - 45kg x 16 / 50kg x 12 / 55kg x 10 / 55kg x 10
Dips - Bw x 4 sets x 8-10
seated over head extension BB - 35kg x 15 / 40kg x 12 / 40kg x 10

 

[ironheart]

solid session man strong db pressing and overhead bb extensions. keep up the good work bro!

 

[dilatedmuscle]

Why are your reps from 10-12 ?

 

[Natzo]

Why are your reps from 10-12 ?

Cause I feel I need more reps to grow. I never used to go beyond 12 and in the past couple of weeks it didn't feel right, from now on, on compound moves I'll hit a minimum of 6-8 reps on my heaviest set and a minimum of 12-15 on isolation moves. This way I'm able to totally control the weight and focus on the muscle working. I feel that a heavy weight for a good amount of reps will make me grow more than near max weight for just a few, forcing the muscle under pressure to contract and stretch numerous times will give me the results i'm aiming for.
The difference in the physiques of powerlifters and bodybuilders is well known and the main reason is the training style in my opinion. while I may gain strenght and a bit of size using heavy weights for 4-6 reps, I'll benefit more in terms of muscle size and quality if I play in the 12-15 with heavy weight.

BUT, I have present in my mind that a compound move purpouse is to move weight so i'll lower my reps on those, and isolation moves are all about muscle contraction and getting blood into the muscle.

I'll aways incorporate this into my workouts and trow some supersets, giantsets and drops here and there.

 

[dilatedmuscle]

I see what you're saying.

 

[PrinceVegeta]

Strong presses man! going strong!

 

[Natzo]

HEY GUYS DECIDED TO DO CPR TO THIS CORPSE. LET'S SEE IF IT STILL BREATHES!

BACK!

Pulldown - 50kg x 25 / 60kg x 15 / 70kg x 15 / 70kg x 12 / 80kg x 10
BB row - 60kg x 16 / 80kg x 12 / 100kg x 10 / 100kg x 9
T Row - 60kg x 20 / 80 kg x 15 / 120kg x 8
seated underhand row - 50 kg x 20 / 60kg x 15 / 60kg x 15 / 70 kg x 10
superset
close grip pulldwon - 50 kg x 25 / 60kg x 16 / 60kg x 15 / 70 kg x 11

db preacher - 15kg x 18 / 15kg x 15 / 17,5kg x 12 / 17,5kg x 12
BB preacher - 20kg x 15 / 20kg x 13 / 25kg x 10 / 25kg x 12
cable hammer with rope - 30 kg x 20 / 40kg x 15 / 40kg x 13


That's all folkes!

 

[Natzo]

another random workout Log


Legs

extensions - 20kg x 25 / 30kg x 20 / 30kg x 20/ 40kg x 15 / 50kg x 12
squats - 80kg x 20 / 90kg x 20 / 90kg x 20 / 100kg x 15 - drop - 90kg x 5
horizontal leg press - 120kg x 15 / 120kg x 16 / 140 kg x 12

standing leg curl - 10kg x 20 / 10kg x 20 / 15kg x 15 / 15kg x 15
glute-ham raise - 30kg x 15 / 30kg x 12 / 30kg x 12 / 30kg x 12

calves press- standing and seated.


LAST TWO SETS OF SQUATS WERE UBER HARD!! CORE!

 

[Natzo]

 

[Cork]

How come you started your workout with extensions. It always bothers me when I see people start off a leg workout with isolation.

 

[Natzo]

How come you started your workout with extensions. It always bothers me when I see people start off a leg workout with isolation.

why?

it's a good way to take blood to the muscle and warm up your knees. also you?re pre exhausting your quads so that you can work them better in the next exercises requiring less weight. And i've noticed that my legs are more cut sice I train this.. but that can be because of the 3x per week I do cardio on the stepmaster.

 

[dilatedmuscle]

I always include extentions and leg curls to my warm-up.

 

[Cork]

For warmup, sure. But I've read a lot of stuff on pre exhaust though, it doesn't seem to be an effective technique.

It might be the cardio giving you better cuts, or you're just getting bigger. Did you add in the extensions or just change around your exercise order.

I'm all for training with what works for you, I don't mean to criticize. Just striking up some conversation.

 

[Natzo]

For warmup, sure. But I've read a lot of stuff on pre exhaust though, it doesn't seem to be an effective technique.

It might be the cardio giving you better cuts, or you're just getting bigger. Did you add in the extensions or just change around your exercise order.

I'm all for training with what works for you, I don't mean to criticize. Just striking up some conversation.

No i just started doing them first and liked it, because it warms you up, and i'm able to get the blood flowing more efficiently.

 

[Hypocrisy86]

sometimes i did leg extensions first, and other times (3 weeks later+) i would do them last. changing it up how you do your workout can help, specially when it becomes really habitual.

 

[Natzo]

track for the workout! LEGS TODAY!

 

[JoaoT]

Another great workout from the dungeons...

 

[Natzo]

Another great workout from the dungeons...

best leg workout in weeks bro, I hope you still have two legs! heheh
let's update this ****!

Painfull Leg session with JoaoT

Leg extensions: 6 sets - 12 to 15 reps

30kg x 20 / 40kg x 20 / 50kg x 15 / 60 kg x 13 - done with both legs
20kg x 15 / 20KG X 15 - one leg

walking lunges long ass aerobics studio ( +15 m) with a barbell

20kg x 2 sets (going and coming back)
30kg x 1 set
bw x 1 set

Leg press

6 plates x 20 reps
8 plates x 20 reps
8.5 plates x 15 reps x drop x 5 reps
8.5 plates x 20 reps (YEAH)

I have no legs by this point.

Leg curl

40kg x 20
50kg x 15
50kg x 15
60kg x 12

db stiff

20kg x 20
20kg x 16
22kg x 15



best leg workout in months. Done with my training partner and forum member JoaoT!

 

[Natzo]

UPDATE.

much better than one month ago right? *see pic above

 

[dilatedmuscle]

you look like clint.

Good chest brah!