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

[El Freako]

Good squat PB Nutzo!

 

[Natzo]

*week 8 low end 6-12*

back

deads - 160kg x 6 / 160kg x 5 / 160kg x 5
pull ups - +15kg x 6 / +15kg x 5 / +10kg x 6
bb rows - 100kg x 6 / 100kg x 7 (PB) / 100kg x6
close grip pull down - 90kg x 7 (pB) / 90kg x 6
db rows - 52kg x 6 / 52kg x 6

 

[Storm]

Strong deads mate and that PB on BB rows is sexy!

 

[Natzo]

Strong deads mate and that PB on BB rows is sexy!

you know what that means right?

the realtion between BB rows and bench

 

[Natzo]

*week 8 low end 6-12*

Shoulders - Biceps

MP - 55kg x 5 / 55kg x 5 / 55kg x 6
Db press - 35kg x 7 (PB) / 35kg x 7 / 35kg x 7
seated side laterals - 15kg x 8 / 15kg x 7
cable side lateral - 25kg x 9 / 27kg x 7

Db curl - 22kg x 9 / 25kg x 8 / 25kg x 8
BB curl - 45kg x 8 / 50kg x 6
hammer - 27kg x 9 / 27kg x 8
preacher db - 20kg x 8

bb shrugs - 140kg x 8 / 170kg x 6
seated calf machine shrug - 60kg x 8 / 60kg x 8

 

[Storm]

You'r liking your calf-shrugs aren't you? well done mate.

 

[Natzo]

You'r liking your calf-shrugs aren't you? well done mate.

I've said it. they're the ****! just try'em out

 

[Natzo]

*week 9 high-end 6-12*

Legs

Squat - 120kg x 7 / 120kg x 7 / 120kg x 7 / 100kg x 12
front squat - 80kg x 8 x drop / 80kgx8 x drop / 80kg x 8 x drop
db lunges - 15kg x 4 laps x gym lenght
extensions - 40kg x 12 / 45kg x 12 / 50kg x 12

glute ham raise - 15kg x 10 / 15kg x 10 / 15kg x 10
leg curl - 70kg x 10 / 70kg x 10 / 70kg x 9
superset
db stiff - 20kg x 8 / 20kg x 8 / 20kg x 8

 

[ironheart]

solid leg session natzo! it's allways tough to do front squats after squats. keep it up bro.

 

[Natzo]

solid leg session natzo! it's allways tough to do front squats after squats. keep it up bro.

add dropsets to that and you have your own breathing desorder.

 

[Natzo]

*week 9 high end 6-12*

Chest

Bench - 90kg x 7 / 100kg x 6 / 85kg x 7 / 85kg x 7
Db incline - 35kg x 10 / 35kg x 9 / 35kg x 8
superset
fly machine - 40kg x 10 / 40kg x 10 / 40kg x 10
db flat - 32kg x 10 / 32kg x 10 / 32kg x 10 / 32kg x 10
db inclien fly - 22kg x 12 x drop / 25kg x 10 x drop / 25kg x 9 x drop
cable cross - 50kg x 10 / 50kg x 10 / 50kg x 10 / 50kg x 9

 

[Storm]

not bad natzo, not bad at all. Keep it up!

 

[Natzo]

*week 9 high end 6-12*

Back

Pull ups - Bw x 10 / bw x9 / x 8 / x8
superset
closegrip pull ups - x6 / x5 / x5 / x 6
close grip pulldown - 70kg x 9 / 70kg x 9 / 70kg x 9 / 70kg x 9
bb rows - 80kg x 10 / 80kg x 9 / 80kg x 9
seated rows - 80kg x 11 / 80kg x 10 / 80kg x 9
superset
machine pulldown - 60kg x 10 / 60kg x 8 / 60kg x 8
db rows - 42kg x 10 / 42kg x 8 / 42kg x 8

 

[Storm]

pullups supersetted with more pullups...whoa!

 

[Natzo]

*week 9 high end 6-12*

Arms

seated curl done in the preacher curl back side - 17kg x 10 x 4 sets
bb curl - 40kg x 9 / 40kg x 9 / 40kg x 8
superset
hammer - 15kg x 10 / 15kg x 10 / 15kg x 10
bb preacher - 35kg x 8 x drop / 35kg x 8 x drop / 35kg x 8 x drop
cable FST7

Dips - Bw x 15 / x 12 / x 10 / x10
rope pushdown - 50kg x 11 / 50kg x 10 / 50kg x 10
superset
db overhad - 12kg x 8 / 12kg x 8 / 12kg x 8
skulls - 45kg x 9 / 45kg x 9 / 45kg x 9
pushdown - 55kg x 10 / 55kg x 10 / 55kg x 10

 

[Storm]

it's me or you've dropped some weight for curls? Nice work anyway, that's for sure.

 

[Natzo]

it's me or you've dropped some weight for curls? Nice work anyway, that's for sure.

yup I dropped weight for more reps..

I was already curling close to 35kg db with pretty decent form I must say but for only 4 reps max... meh I don't need to risk so much my arms seem to respond better with more reps..

though I'm progressing fast on the reps lol.. las low end day 6-8 reps I already curled 25kg for 8 or 9.. that emans i'll curl 27kg next low end day... wich makes me close to 30kg db again...

but as long has I do more reps.. it's cool.

 

[Natzo]

*week 9 high end 6-12*

Shoulders

Mp's - 55kg x 8 / 55kg x 7 / 50kg x 9 / 50kg x 8
Db press - 30kg x 12 x drop/ 32kg x 8 x drop / 32kg x 8 x drop / 32kg x 7x drop
db fly - 17kg x 10 x drop / 17kg x 10 x drop / 17kg x 10 x drop
up rows - 40kg x 11 / 40kg x 11 / 40kg x 10
rear delt flye - 12kg x 12 / 12kg x 10 / 12kg x 10

traps

BB - 100kg x 10 / 100kg x 10 / 100kg x 10
seated calf trap - 45kg x 12 / 45kg x 12 / 45kg x 10

 

[ironheart]

good session. solid MP's. having fun with those drop sets again i see

 

[Natzo]

*week 10 low end 6-12 *

Legs

Squat - 140kg x 8 / 140kg x 9 (PB) / 150kg x 4
Leg press - 10pts x 9 / 11pts x 6 / 11pts x 6 (PB)
Leg extension - 65kg x 12 / 70kg x 8 / 70kg x 8
stiff BB - 140kg x 10 / 140g x9 / 140kg x 8
leg curl - 75kg x 9 / 80kg x 8 / 80kg x 8(PB)

calves.