Natural Monster

[Maxmonzter]

all the way down

 

[FOOTBALL FAN]

to the floor, how high a block do you use??

 

[Maxmonzter]

around 30 cm. just to my ankles

 

[FOOTBALL FAN]

does a good job on your legs though id imagine I can hardly touch my toes lol im not supple at all

 

[Maxmonzter]

today:cardio,shoulder,bicep tricep
standing db laterals:
warm up:2kg for 40 reps,4 kg for 20 reps,6 kg for 20 reps
8kg for 15 reps
10k for 15 reps
12kg for 12 reps

seated db shoulder press:
25kg for 12 reps
27kg for 9 reps
25kg for 8 reps

db incline bench laterals:
6kg for 20 reps
7kg for 15reps
8kg for 15 reps
9kg for 12 reps
10kg for a hard 10 reps

one arm db precher curls, superset with close grip bench press:
20 reps for 6 kg and 30kg for 20 reps
20 reps for 7kg and 30kg for 20 reps
20 reps for 8kg and 40 kg for 15 reps
15 reps for 10 kg and 40 kg for 15 reps
12 reps for 12 kg and 40kg for 12 reps

incline db curls superset with skullcrushers:
15 reps for 8kg and same for skullcrushers
12 reps for 12 kg and same for skullcrushers
12 reps for 15kg and same for skullcrushers

ez bar curls superset with one arm cable extension:
10kg for 12 reps and 20 reps for 10kg
10kg for 12 reps and 20 reps for 15kg
10kg for 12 reps and 15 reps for 20kg

then did 16 min cardio on bike hr on 140 most of the time

 

[Maxmonzter]

just cardio and some abs
16 min and hr at 160 rpm at 100-110
cable crunches 3x10 reps at 60kg

 

[Banshee20]

Nice job with all of your cardio, great motivation you have! 11% bodyfat already huh?? Awesome job! I look forward to seeing some new pics.

Good job on leg day too!

Banshee

 

[Glex]

Go the 4 extra minutes to get 20 mins of cardio

Is there a reason you're keeping your sessions short? I know you're dieting and getting ready for your contest, so you might know something I don't about that. However, I don't even consider doing a cardio session unless I'm going to get at least 20 minutes of work in (not including any warmup or cool down). For me the wall of where it's effective is right around that mark (actually more like 25 minutes). I think most people will tell you 30 minutes for straight up cardio, 20 minutes for high intensity or interval work.

What you're actually doing for cardio looks great, but I want an explanation LOL. One thing I will say is your supersets in your last workout would probably count for a few minutes of cardio, so I'll let that one slide.

Your laterals are always very strong...stronger than mine

 

[Maxmonzter]

well i did 5 mins warm up and then 16 mins of high intensity cardio and then a gain 5 min cool down and this is called max-ot cardio wich works very well and for that last training session was just crap, i wanted to try higher reps but they don´t help me grow so im not gonna do that again

 

[CJU]

nice and steady with that cadio session! and for a solid 16 mins too. how many weeks out are you?

 

[Maxmonzter]

CJU-im almost 13 weeks out 11%bf abs still not showing
today:cardio for 31 min at 13-160 hr and 100-110 rpm

 

[Maxmonzter]

chest and cardio today
bb bench press:
6 reps@85kg
6 reps@85kg
incline bb bench press:
6 reps@60kg
4 reps@70kg
weigted dips:
6 reps@20kg plate
6 reps@25kg plate

cardio
16 min work also 5 min of warmup and again 5 min cooldown, hr at 160 Rpm at 100-110

 

[Banshee20]

Very heavy dips Max! Impressive! Keep it up.

 

[Glex]

Roger that on the 5 minutes of warmup and cooldown, I retract my statements

How well is the max-OT cardio working? I love running but it takes me over 50 minutes sometimes on my long days and I don't really have that kind of time.

Banshee's right, your dips are pretty massive

 

[Maxmonzter]

the max-ot cardio is working very well for me. it´s just a high intensity cardio

 

[Scoular]

Shit your benching is great.

What is your bodyweight?

 

[Maxmonzter]

80kg

 

[Maxmonzter]

today:cardio,back,traps
weighted chins:
6 reps@15kg plate
4 reps@20kg plate

pulldown
6 reps@75kg
6 reps@80kg both sets very hard

bb rows:
6 reps@80kg....when i took the bar i was like this aint heavy
6 reps@100kg
i got a good stretch like never before

bb shrugs:
6 reps@100kg.......Light weight
6 reps@120kg now that was a slight challenge

cardio on a bike:20 work,5 min warmup and 5 min cooldown hr 160-165,RPM at 100-110

 

[Maxmonzter]

tomorrow will be a the first day of the better cuz im gonna do 8-12 reps each set also 4 sets and 6 day split

 

[Scoular]

Nice chins. 20kg is very heavy for chins. Hell, even 15kg is heavy for chinning.


Nice weight on the barbell rows too - I deadlift that amount, hah.