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

[Natzo]

Shouldr-tri

MP - 60kg x 4 / 65kg x 2 / 65kg x 3
DB press - 37 kg x 6 / 40kg x 5 (PB) / 40kg x 4
BB seated - 60 kg x 6 / 65kg x 5
bb up row - 60kg x 6 / 60kg x 6
db fly - 27kg x 5

CGbench - 90kg x 4 / 90kgx 5 / 100kg x 4
Dips - BW+25kg x 5 / +25kg x 5/ +25 x 5
skulls incline - 45kg x 6 / 45kg x 6
push down v handle - 50kg x 5 / 50kg x 5

Shrugs - 200kg x 4 / 200kg x 4

really happy with the 40's press today seemed solid.

 

[Pickle]

sweet session natzo, when are u going to get up the vids? lololol
whats training protocol do you follow?

 

[Natzo]

sweet session natzo, when are u going to get up the vids? lololol
whats training protocol do you follow?

first question was answered the post above.

training protocol :

consists of two phases:

Hipertrophy phase - 6-8 weeks
Strenght phase - 6 - 8 weeks

one after another, you can deload one week if you feel tired after the trasitions ( never done one though)

the goal is progression in weight or reps.

Hiper phase : consists of 4-3 sets per exercise, lots of drop sets and super sets - 6-8 reps in compound moves and 10-12 for the rest.
so if you do 12 reps you increase the weight, if not you give everything to get that one more rep.

rest - 45 sec average

Strenght phase - 3-1 sets per exercise , 2-4 reps on compound - 4-6 in the others. (all exercises done mostly by freeweights with exception of leg press)

rest - 2 min average.

i'm sure there is simiar templates, but this was just made by me with exercises I feel the most and the way I found I progress the better.

 

[Pickle]

fair call

 

[Natzo]

Legs

Squat - 160kg x 4 / 160kg x 4 / 160kg x 3
Leg press - 320kg x 8 / 335kg x 6 / 335kg x 6
Front Squat - 120kg x 3 / 120kg x 4
kinda hack squat - 80kg x 8 / 90kg x 6

GHR - Bw x 6 x3 sets
stiff db - 52kg x 7 (PB) / 52kg x 6

wasn't able to get a vid today sorry, a workout with a single attempt is more interesting anyways..

 

[Natzo]

Chest-bi's

Bench - 100kg x 4 / 100kg x 4 / 110kg x 3
Db inc. - 42kg x 6 / 42kg x 6 / 42kg x 5
db flat - 42kg x 4 / 42kg x 4
Chest press - 120kg x 5 / 120kg x 4
dips - Bw+20kg x 6 x 2 sets

curl seated db - 30kg x 5 / 30kg x 5 / 30kg x 5
EZ bb - 50kg x 6 / 50kg x +6
hammer seated db - 35kg x 4/ 35kg x 4

not the best chest workout .. not the worst though..

 

[Natzo]

Back

Deads - 180kg x 3 / 180kg x 3 / 180kg x 3
Pullups - Bw+25kg x 4 / +25kg x 5 / +25kg x 5
BB row - 130kg x 5 / 130kg x 4 / 130kg x 5
T-row - 120kg x 5 / 130kg x 5
Pulldown - 100kg x 5 / 100kg x 4
Db pullover - 62kg x 4
db row - 52kg x 6 / 52kg x 6



sorry guys no vid yet, no camera man no reliable vid spots, let's what I can make tomorrow.

 

[_ROBERTiNHO_]

Big volume and great rows as usual.

 

[Natzo]

Shoulders - Tri's

MP - 60kg x 3 / 60kg x 3 / 60kg x 3
Db press - 37kg x 7 / 40kg x 5 / 40kg x 4
BB seated press - 60kg x 6 / 65kg x 4(PB)
DB flye - 25kg x 7 / 25kg x 6
bent over lateral - 15kg x 8

CGBench - 100kg x 3 / 100kg x 5 / 100kg x 5 (PB)
Dips - +25kg x 6 / +25kg x 7 / 25kg x 6
DB over head - 47kg x 7 / 47kg x 6
push down - 50kg x 6 / 50kg x 6

BB shrugs - 180kg x 6

Finding progressing in the Mp really hard.. fuck.. Let's do it!

 

[JoaoT]

You're lifting good numbers mate. it's normal that progress being more slow.

keep up good work

 

[Pickle]

sexy avi natzo. maybe eat more if your stalling? everytime you watch me on film have some popcorn.
looks solid to me tho.
xoxoxo

 

[Natzo]

sexy avi natzo. maybe eat more if your stalling? everytime you watch me on film have some popcorn.
looks solid to me tho.
xoxoxo

hahah popcorn are evil. you have to make more vid like that, I loled so hard the first time, that I had to check a second..LOL

as for the avi, it is to battle tkd's

 

[Pickle]

hahah popcorn are evil. you have to make more vid like that, I loled so hard the first time, that I had to check a second..LOL

as for the avi, it is to battle tkd's

imo u 2 should just whip your cocks out and have a sword fight on film ofcourse

 

[_ROBERTiNHO_]

imo u 2 should just whip your cocks out and have a sword fight on film ofcourse

Fuck! I just imagined this shit. That makes me gay? lol

 

[Pickle]

sexiness is overwhelming to be honest, but you need to maintain a shaven face and short hair. It will increase your picking up ability by at least 10.

Fuck! I just imagined this shit. That makes me gay? lol

yes, i thought of it and your the gay one... lololol

 

[Natzo]

sexiness is overwhelming to be honest, but you need to maintain a shaven face and short hair. It will increase your picking up ability by at least 10.



l

notes taken Pickle, thanks.


yes Rob that makes you a fag.

 

[Natzo]

Legs!

Squat - 160kg x 4 / 160kg x 3 / 170kg x 2
Leg press - 240kg x 6 / 240kg x 6
Front squat - 120kg x 4 / 120kg x 4 / 130kg x 3(PB)
Lunges - 24meteres x2laps x 27kg

GHR - BW x 2 x 6-7
Stiff BB - 140kg x 7 / 160kg x 5

lowered the weight on the leg press in order to do a full ROM ( yes Pickle my ROM on that was no good lolol)

 

[Storm]

nice squats both regular and front!

 

[_ROBERTiNHO_]

Stiff is gooood man! I miss that movement

 

[Pickle]

nice pb on the front squats natzo! great GHR as well

BAM