Natural Monster

[Clint]

lots of work done right there, descent weight throughout the entire session too. I bet you needed crutches afterwards

when I said increase the cardio, I meant the intensity, why dont you do 20 minutes of HIIT and get back to me. Your fat loss will increase much more quickly if your cardio is quite intense.

 

[Glex]

-since someone sayd i should up the cardio(Tweak) i decide ok im gonna go for 45 min work, so i did just walking tho really incline 15.0 and speed at 3,5

Atta boy! I'd rather see some light running or biking for a half hour than 45 minutes of, walking though, like Tweak I alternate between high intensity days (25-30 minutes) and 'long-and-strong' days (35-??? minutes), with at least one day of rest per week, of course, and that works pretty well for me.

Your high-rep legs day looks insane Doing the incline walk after that musta sucked.

 

[Maxmonzter]

it was incline walking

 

[Glex]

Doing the incline walk after that musta sucked.

I know

 

[Maxmonzter]

i was talking to tweak, glex

 

[Clint]

it was incline walking

walking is walking, as I said before give HIIT a try...you should have the endurance for it

 

[Maxmonzter]

today:shoulder and cardio hiit
bb shoulder press:
-60kg for 6 reps
-70kg for 4 reps

db shoulder press:
-27kg for 6 reps
-30kg for 4 reps

db laterals standing:
-15kg for 6 reps
-15kg for 6 reps

db rear laterals lean forward:
-12kg for 6 reps

cardio:25 min work jogging at 10.0 just for you tweak

 

[Natureboypkr]

Good old HST

 

[Maxmonzter]

today:bicep,tricep and cardio
bb curls:
-20kg for 15 reps
-25kg for 12 reps
-30kg for 12 reps
-30kg for 8 reps

db preacher curls:
-8kg for 15 reps
-10kg for 12 reps
-12kg for 10 reps

high incline curls:
-4 sets of 10kg for 10 reps

cable curls:
-4 sets of 40kg for 10 reps

rope pushdown:
-30kg for 10 reps
-35kg for 10 reps
-40kg for 10 reps

e-z bar extension:
-4 sets of 20kg for 10 reps

one arm db extension:
-3 sets of 10kg for 10 reps

one arm cable pushdown:
-4 sets of 10kg for 15 reps

Cardio:20 min work running

 

[Natureboypkr]

great session, those high incline curls are a beast and they will give you those mountain peak biceps keep it up bro

 

[Glex]

Killer day! I bet your arms were about to explode after that

 

[Maxmonzter]

today cardio time
i did something that was called speed challenge program and that was like 30 min work. incline running at 9.0 for 2 mins then incline walk cooldown for 3 mins so basicly i ran for like 8 min but the rest was walk, this was really hard, the incline was like 11

-i was good to my lil bro wich is 16 and i gave him a pizza and french fries, i planned on having one slice of pizza but i didn´t and had a protein shake instead, im so proud of myself

 

[Clint]

shoulder session was awesome, and that cardio looks much better

the arm session was great too, no compound for the triceps? besides that a very solid session your arms had to feel lit up after that.

this last session of cardio sounded awesome too, thats the kinda cardio you need to be doing! great job Max, keep up the good work and no Pizza dammit!

 

[Hypocrisy86]

Way too go Max,
I used to be on that training thing
i gave it up since im too endomorphic for it
looks like its working well for you
Lucky

 

[Maxmonzter]

since the leg day i have been sore for 6 days

 

[FOOTBALL FAN]

good to see some cardio in after your session keep at it bud, and Jay looks blacker than Ronnie in your sig lol

 

[Maxmonzter]

today:back and bicep,cardio

back:
deadlifts:
-the bar 12 reps
-70kg for 12
-100kg for 8 reps
-120kg for 8 reps
-140kg for 6 reps

bb rows:
-50kg for 10 light weight!!!!
-60kg for 10 still light
-70kg for 8 reps felt the weight
-80kg for 8 reps felt it and wanted to try 90kg
-90kg for 7 reps pretty heavy

t-bar row:
-20kg plate for 10 reps
-added another 20kg plate for 8 reps
-added 10kg plate for 8 reps
-added 10kg plate for another 8 hard reps

cable rows:
-60kg for 8 reps
-70kg for 8 reps
-80kg for 7 reps

e-z bar preacher curls:
-40kg for 8 reps
-40kg for 8 reps
-40kg for 7 reps
-40kg for 7 reps

bb curls:
4 sets of 30kg for 6-8 reps

seated db curls:
-12kg for 8 reps
-15kg for 8 reps
-17,5kg for 7 reps

cable curls:
-40kg for 8 reps
-45kg for 8 reps
-50kg for 8 reps
-55kg for 6 reps

Cardio:speed challenge for 30 mins of work

also did some abs around maybe 150 reps
rest period between sets were around 1 min
in the morning i weighted in at 76kg so maybe i need to cut to 70 who knows

 

[Maxmonzter]

today:legs,cardio,abs

leg extension:
-30 lbs just warming up
-90 lbs for 15 reps
-110 for 15 reps
-130 for 15 reps
-150lbs for 15 reps

squats:
-40kg for 20 reps
-40kg for 20 reps
-50kg for 20 reps
-40kg for 20 reps

Leg press:
-130kg for 8 reps
-140kg for 8 reps
-150kg for 8 reps
-160kg for 8 reps

Leg curls:
-4 sets of 50lbs for 15 reps

stiff leg deadlifts:
-60kg for 8 reps
-70kg for 8 reps
-80kg for 8 reps

seated calfs:
-2 plates for 8 reps
-2 plates for 8 reps
-3 plates for 8 reps

calfs on the leg press:
-8 reps at 140kg
-8 reps at 150kg
-8 reps at 160kg

cardio:
-skipping Rope for 15 mins
-jogging for 30min on the treadmil on 8,0 speed

 

[Clint]

2 sessions back thats way to much rowing, hell next time keep the same amount of sets you did for BB Row then add a movement for width such as chins.

too much bicep work too, you dont need all that volume with such a small muscle group

last session was pretty good, nice high reps on them squats, nice work on those calves as well.

Descent cardio at the end except you still need to make it more intense

respectable sessions Max, keep it up and lets get that bodyfat down in the single digits

 

[Maxmonzter]

today:chest,tricep,cardio
incline db flyes
-15 reps of 12kg
-15 reps of 15kg
-15 reps of 17,5kg
-15 reps of 20kg

incline bench press:
-40kg for 8 reps
-45kg for 8 reps
-50kg for 8 reps

bb bench press:
-3 sets of 8 reps with 60kg

cable crossover:
-4 sets of 15 reps with 15kg

cable pushdowns:
-3 sets of 8 reps with 50kg

two arm db extension:
-8 reps of 20kg
-8 reps of 22kg
-8 reps of 25kg

one arm reverse cable pushdown:
-4 sets of 10kg

Cardio:
-jump rope for 20 mins, since im not good at this i stopped quiet alot but only after doing around 100 times but sometimes over and sometime around 50-70times
-then i go for Hiit cardio wich was jogging at 8,0 for 1 minute and then sprint for 15-20 secs at 15,0. alternating between 15 and 20 second and i did that for 12 sprints, and after that i walked for 20 mins on 6,0 Like Ironslave wanted me to do

-i did some posing before the session and lats are getting that cut but not my abs and i asked a trainer at the gym what i should do and he sayd do 2x a day cardio and do alot of ab exercises,which i did for 15 straight minutes