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

[Natzo]

What do you eat???Do you eat everything or you care what you will take

yes I do care, here goes a tipical day: ( it doesn't get much different instead of changing from fish to meat)

meal 1
yogurt (or fruit) + 150gr oatmeal + protein shake 2 scoops

meal 2
banana + 1 cup wheat cerals (or rice cakes) + protein shake 1.5 scoops

meal 3
meat (or fish) + 1 cup rice (or pasta 1 serving)

meal 4
protein shake 1.5 scoops + 2 slices of whole wheat bread + 50gr oatmeal (pre workout whole meal)

meal 5
meat (or fish (tilapia)) + 2 cups of rice (or pasta 2 servings) - (carb dose if post workout, usually is)

meal 6
protein shake 1.5 scoops + 400ml skim milk

I eat every 2.5 - 3 hours and ingest bcaa's between meals.

every 3 weeks I choose a day usually sunday and I eat everything nasty - mcdonals, pizza, orea cookies, sundays.. everything!

if I need a cheat meal during a week I make sure it's post workout to get the most of it.

 

[Mika]

I like you meal plain something like as i do,i like after training to take a shake,banana and honey

 

[Natzo]

*week 11 high end 6-12*

Arms

db curl - 17kg x 12 / 20kg x 9 / 20kg x 9 7 20kg x 9
bb curl - 40kg x 9 / 40kg x 9 / 40kg x 9
superset
cable rope hammer - 30kg x 10 / 30kg x 10 / 30kg x 10
preacher machine - 40kg x 10 / 40kg x 10 / 40kg x 10 / 40kg x 9

dips - bw x max x 4 sets ( 12-15 reps)
tri set (no rest between 3 exercises and between sets)
rope pushdown - 50kg x 10 / 50kg x 10 / 50kg x 9 / 50kg x 8
v handle pushdown - 40kg x 12 / 40kg x 10 / 40kg x 10 / 40kg x 10
wide pushdown - 40kg x 10 / 40kg x 10 / 40kg x 10 7 40kg x 8
end triset
db overhead extension - 15kg x 10 / 15kg x 9 / 15kg x 9 / 15kg x 8

that was it.. my arms are really responding to this, crazy difference from one month ago.

 

[Mika]

Natzo what about grip bench press ???I didnt see you do it

 

[Natzo]

Natzo what about grip bench press ???I didnt see you do it

I usually use that in my heavy weeks.

 

[Natzo]

*week 11 high end 6-12*

Shoulders

seated BB press - 50kg x 10 / 55kg x 8 / 55kg x 9 (PB) / 55kg x 9
seated flat bench db press - 20kg x 8 / 20kg x 9 / 20kg x 9 / 20kg x 10
superset
seated db laterals - 7kg x 10 / 7kg x 10 / 7kg x 10 / 7kg x 10
db side laterals - 17kg x 8 x drop / 17kg x 9 x drop / 17kg x 9 x drop / 17kg x 9 x drop
bb front raises - 20kg x 10 / 20kg x 10 / 20kg x 9
rear delt machine - 45kg x 10 / 45kg x 10 / 45kg x 9

db shrug - 42kg x 8 / 42kg x 8 / 42kg x 9
claf machine shrug - 45kg x 10 / 45kg x 9 / 45kg x 8

 

[Storm]

nice work Natzo, with a PB and everything! Keep up the good work mate.

 

[Natzo]

*week 12 low end 6-12*

Legs

Squat - 140kg x 6 / 140kg x 6 / 140kg x 6
leg press - 10pts x 7 / 10pts x 7 / 10pts x 7
leg press - 65kg x 10 / 70kg x 8 / 70kg x 8
abductor machine - 85kg x 8 / 85kg x 8 / 85kg x 9

db stiff - 32kg x 10 / 32kg x 10 / 32kg x 10
leg curl - 85kg x 7 / 85kg x 6 / 85kg x 6

calves

 

[Natzo]

*week 12 low end 6-12*

Chest bi's

Bench - 100kg x 5 / 100kg x 4 / 100kg x 5
db incline - 37kg x 8 / 40kg x 7 / 40kg x 7 / 40kg x 6
db flat - 37kg x 7 / 37kg x 8 (pb)
incline flyes - 25kg x 9 / 27kg x 8 / 27kg x 7

bb curl - 50kg x 7 / 50kg x 7 / 50kg x 8 (PB)
db hammer - 27kg x 8 / 27kg x 8
db preacher - 20kg x 7 / 20kg x 7 / 20kg x 7

Bench is so fustrating for me i've been hitting 100kg for 4-5 reps for at least the 12 weeks of this cycle..

boring... me thinks of changing to incline again.

 

[Pickle]

*week 12 low end 6-12*
Bench is so fustrating for me i've been hitting 100kg for 4-5 reps for at least the 12 weeks of this cycle..
boring... me thinks of changing to incline again.

you do chest once a week dont you? why dont u try training it more frequently with more total sets on the move ur trying to improve and less support

 

[Natzo]

you do chest once a week dont you? why dont u try training it more frequently with more total sets on the move ur trying to improve and less support

yeah that's a good idea I would do more sets on bench and maybe loose the db flat.

thanks Pickle!

 

[El Freako]

Also why not up the flat bench volume. 3 sets is nothing really if you want to build strength, aim for 5.

 

[Natzo]

@Freako : thanks for the tip bro

*week 12 low end 6-12*

Back

Deads - 160kg x 6 (PB) / 160kg x 6 / 160kg x 5
close grip pulldown - 90kg x 6 / 90kg x 6 / 90kg x 6
bb row - 110kg x 5 / 110kg x 6 (PB) / 110kg x 5
t row - 80kg x 8 / 90kg x 7
db row - 52kg x 6 / 52kg x 6

calves

 

[Storm]

Deads PB!! congrats!

Bench is a ****er isn't it? i'm trying to bring it up too, haven't plateau'd yet but still bad. I hope we both can bring it up (but mine still bigger than yours)

 

[Pickle]

Also why not up the flat bench volume. 3 sets is nothing really if you want to build strength, aim for 5.

somebody didn't read my post. loolol

 

[Pickle]

p.s heavy barbell rows you sexy portugese chicken piri piri

 

[Natzo]

p.s heavy barbell rows you sexy portugese chicken piri piri

someone likes Nando's.

 

[Natzo]

*week 12 low-end 6-12*

Shoulders tris

Mp - 50kg x 7 / 50kg x 7 / 50kg x 6 / 50kg x 6
db press - 35kg x 7 / 35kg x 8 / 35kg x 8
seated db lateral - 15kg x 6 / 15kg x 7
cable lateral - 27kg x 8 / 30kg x 6
seated rear delt - 10kg x 8 / 10kg x 7

close grip bench - 80kg x 6 / 80kg x 5 / 80kg x 6 x rest pause x rp
dips - bw +10 x 7 / +10kg x 7 / +10kg x 6
skulls - 50kg x 7 / 50kg x 6
v handle pushdown - 35kg x 8 / 40kg x 6

 

[Natzo]

*week 13 high end 6-12*

Legs

Squat - 120kg x 7 / 120kg x 7 / 110kg x 8 / 110kg x 9
bb lunges - lenght of gym +-35 lunges x 37kg x 3 laps
leg extension one leg - 30kg x 10 / 30kg x 10
two legs - 45kg x 12 / 45kg x 12

leg curl - 70kg x 10 / 70kg x 10 / 70kg x 9
standing leg curl unilateral - 15kg x 10 / 15kg x 10 / 15kg x 10

calves

 

[Natzo]

*week 13 6-12 high end*

Chest

Incline bench - 70kg x 11 / 80kg x 7 / 80kg x 6 / 80kg x 6 / 70kg x 10 (long time since)
db flat - 32kg x 11 / 32kg x 11 / 32kg x 11
superset
fly machine - 45kg x 10 / 45kg x 10 / 45kg x 9
dips - bw x 12 / 10 / 10 / 9
incline fly low angle - 15kg x 15 / 17kg x 10 / 17kg x 10 / 17kg x 10
superset
high angle - 15kg x 9 / 17kg x 9 / 17kg x 8 / 17kg x 8