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

[Natzo]

*week 16 low end 6-12*

Shoulders- tris

MP - 50kg x 7 / 50kg x 6 / 50kg x 6
Db press - 32kg x 7 / 32kg x 7 / 32kg x 7
seated db side laterals - 15kg x 8 / 15kg x 8 / 15kg x 8 / 15kg x 7
rear delt lateral - 15kg x 8 / 15kg x 7 / 15kg x 6

close grip bech - 80kg x 6 / 80kg x 6 / 80kg x 6
dips - bw x 15kg x 8 / +15kg x 7 / +15kg x 5
db overhead - 40kg x 9 / 40kg x 8 / 40kg x 8
pusgdown - 50 kg x 8 / 55kg x 8

45 min.

[Storm]

MPs looking good, and CG press too. Good job.

[El Freako]

Solid pressing dudeski.

[Natzo]

thanks guys!

*week 17 high end 6-12*

Legs

Leg extension unilateral - 30kg x 11 / 30kg x 10
both legs - 50kg x 11 / 50kg x 11 / 50kg x 10 / 50kg x 10
Squat - 100kg x 11 / 100kg x 10 / 100kg x 10 / 100kg x 10
bb walking lunges- 2x lenght of gym x 37kg x 3 sets

deadlifts - 100kg x 12 / 100kg x 11 / 100kg x 10 ( hams are fried )
leg curl - 70kg x 10 / 70kg x 11 / 70kg x 10

calves

50 min.

ps: done after a nerve waracking night were my team Vitoria FC eliminated (pwned) Sporting C.P for the portuguese cup , we're in the Quarter-finals!
wich is quite normal but still I get way too nervous..

[Storm]

solid squatting and deadlifting, kid.

[FEVER]

solid leg session..

[Natzo]

*week 17 high end 6-12*

Chest

Bench - 80kg x 10 / 90kg x 8 / 90kg x 7 / 90kg x 7/ 80kg x 9
db incline - 35kg x 9 / 35kg x 8 / 35kg x 8 / 35kg x 8
fly machine - 45kg x 12 / 55kg x 10 / 55kg x 10
superset
pushups - bw x max - would me 8-10
cross overs - 40kg x 12 / 40kg x 12 / 40kg x 10 / 40kg x 10

45min.

[Storm]

good work repping out those 90Kg mate.

[JoaoT]

*week 17 high end 6-12*

Chest

Bench - 80kg x 10 / 90kg x 8 / 90kg x 7 / 90kg x 7/ 80kg x 9
db incline - 35kg x 9 / 35kg x 8 / 35kg x 8 / 35kg x 8
fly machine - 45kg x 12 / 55kg x 10 / 55kg x 10
superset
pushups - bw x max - would me 8-10
cross overs - 40kg x 12 / 40kg x 12 / 40kg x 10 / 40kg x 10

45min.

Sry mate. Couldn't hit the gym today. Nice session btw and keep it up

[Natzo]

Sry mate. Couldn't hit the gym today. Nice session btw and keep it up

thanks Joao.

s? vi a tua mensagem quando ia pr l? porque deixei o tele em casa...

pra proxima fazemos uns deadlifts bro vs pro style! agora que as ferias tao ai vou ver se vou ?s tuas horas pra me despachar mais cedo.

[Natzo]

*week 17 high- end 6-12*

Arms

seated db curls - 15kg x 12 / 15kg x 12 / 17kg x 10 / 17kg x 9
*circuit* (no rest)
bb curl - 45kg x 10 / 45kg x 9 / 45kg x 9 / 45kg x 8
db hammer - 17kg x 12 / 17kg x 10 / 17kg x 10 / 17kgx 8
closegrip clabe - 40kg x 10 / 35kg x 10 / 35kg x 9 / 35kg x 10
*end circuit*
machine preacher - 35kg x 12 / 35kg x 11 / 35kg x 11 / 35kg x 10

dips - bw x 15 / 12 / 10 / 10
skulls - 50kg x 10 / 50kg x 10 / 50kg x 8
superset
pushdown - 55kg x 9 / 55kg x 8 / 50kg x 10
db single arm over head - 15kg x 10 / 15kg x 9 / 15kg x 8 / 15kg x 8
rope pushdown - 45kg x 10 / 45kg x 10 / 45kg x 10 / 45kg x 8

40 min.

[Storm]

all of that in 40 minutes is impressive bro. Good job

[Natzo]

all of that in 40 minutes is impressive bro. Good job

we're there to train not to rest, you know how we do it Storm!

[Natzo]

*week 17 high end 6-12*

Shoulders

seated BB - 60kg x 8 / 60kg x 8 / 60kg x 6 x drop till hit 12/ 60kg x 6 x drop
db press - 30kg x 9 / 30kg x 8 / 30kg x 8
superset
db rear delt - 10kg x 10 / 10kg x 10 / 10kg x 10
db side lateral - 17kg x 10 / 17kg x 9 / 17kg x 9 x drop / 17kg x 9 x drop
rear delt machine - 50kg x 11 / 50kg x 10 / 50kg x 10
superset
bb front raises - 20kg x 9 / 20kg x 8 / 20kg x 8

35min.

[Natzo]

*week 18 low end 6-12*

Legs

Front Squat - 100kg x 6 / 110kg x 4 / 110kg x 4
Leg press - 8 pts x 8 / 10pts x 6 / 10pt s x 6 / 10pts x 7
leg extension - 60kg x 11 / 70kg x 8 / 70kg x 9 / 70kg x 8

abductor machine - 3 sets 8-10 reps x 90kg

leg curl - 80kg x 10 / 80kg x 9 / 85kg x 7(pb)
glute-ham kick - 30kg x 10 / 35kg x 8 / 35kg x 8

calves .

50 min.

[Natzo]

*week 18 low end 6-12*

Back

Deads - 160kg x 6 / 160kg x 7 (PB) / 180kg x 1 / 200kg x fail

so there it goes,after the PB I tried to pull singles wich I haven't done for months... I'm 5kg short of that last time I pulled 210kg x 1.... FUUUU I failed the 200, the 180kg went up pretty easily but the 200's damn they are heavier than last time I did it! I swear... oh well 5kg of bw really make a difference.

underhand pulldown - 80kg x 9 / 90kg x 8 / 90kg x 6 / 90kg x 6
bb row - 100kg x 6 / 100kg x 6 / 100kg x 6
seated row - 90kg x 6 / 90kg x 6 / 90kg x 6
db pullover - 52kg x 8 / 52kg x 7

calves .

45 imn.

[El Freako]

That goes to show that bb'ing splits are bad for you.

[Anabolicus]

I can't remember when you last time had a deload or any rest at all. Have a deload and start following some fool-proof program, for example, 5x5.