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

[Natzo]

*week 17 high end 6-12*

Chest

Bench - 80kg x 10 / 90kg x 8 / 90kg x 7 / 90kg x 7/ 80kg x 9
db incline - 35kg x 9 / 35kg x 8 / 35kg x 8 / 35kg x 8
fly machine - 45kg x 12 / 55kg x 10 / 55kg x 10
superset
pushups - bw x max - would me 8-10
cross overs - 40kg x 12 / 40kg x 12 / 40kg x 10 / 40kg x 10

45min.

 

[Storm]

good work repping out those 90Kg mate.

 

[JoaoT]

*week 17 high end 6-12*

Chest

Bench - 80kg x 10 / 90kg x 8 / 90kg x 7 / 90kg x 7/ 80kg x 9
db incline - 35kg x 9 / 35kg x 8 / 35kg x 8 / 35kg x 8
fly machine - 45kg x 12 / 55kg x 10 / 55kg x 10
superset
pushups - bw x max - would me 8-10
cross overs - 40kg x 12 / 40kg x 12 / 40kg x 10 / 40kg x 10

45min.

Sry mate. Couldn't hit the gym today. Nice session btw and keep it up

 

[Natzo]

Sry mate. Couldn't hit the gym today. Nice session btw and keep it up

thanks Joao.

s? vi a tua mensagem quando ia pr l? porque deixei o tele em casa...

pra proxima fazemos uns deadlifts bro vs pro style! agora que as ferias tao ai vou ver se vou ?s tuas horas pra me despachar mais cedo.

 

[Natzo]

*week 17 high- end 6-12*

Arms

seated db curls - 15kg x 12 / 15kg x 12 / 17kg x 10 / 17kg x 9
*circuit* (no rest)
bb curl - 45kg x 10 / 45kg x 9 / 45kg x 9 / 45kg x 8
db hammer - 17kg x 12 / 17kg x 10 / 17kg x 10 / 17kgx 8
closegrip clabe - 40kg x 10 / 35kg x 10 / 35kg x 9 / 35kg x 10
*end circuit*
machine preacher - 35kg x 12 / 35kg x 11 / 35kg x 11 / 35kg x 10

dips - bw x 15 / 12 / 10 / 10
skulls - 50kg x 10 / 50kg x 10 / 50kg x 8
superset
pushdown - 55kg x 9 / 55kg x 8 / 50kg x 10
db single arm over head - 15kg x 10 / 15kg x 9 / 15kg x 8 / 15kg x 8
rope pushdown - 45kg x 10 / 45kg x 10 / 45kg x 10 / 45kg x 8

40 min.

 

[Storm]

all of that in 40 minutes is impressive bro. Good job

 

[Natzo]

all of that in 40 minutes is impressive bro. Good job

we're there to train not to rest, you know how we do it Storm!

 

[Natzo]

*week 17 high end 6-12*

Shoulders

seated BB - 60kg x 8 / 60kg x 8 / 60kg x 6 x drop till hit 12/ 60kg x 6 x drop
db press - 30kg x 9 / 30kg x 8 / 30kg x 8
superset
db rear delt - 10kg x 10 / 10kg x 10 / 10kg x 10
db side lateral - 17kg x 10 / 17kg x 9 / 17kg x 9 x drop / 17kg x 9 x drop
rear delt machine - 50kg x 11 / 50kg x 10 / 50kg x 10
superset
bb front raises - 20kg x 9 / 20kg x 8 / 20kg x 8

35min.

 

[Natzo]

*week 18 low end 6-12*

Legs

Front Squat - 100kg x 6 / 110kg x 4 / 110kg x 4
Leg press - 8 pts x 8 / 10pts x 6 / 10pt s x 6 / 10pts x 7
leg extension - 60kg x 11 / 70kg x 8 / 70kg x 9 / 70kg x 8

abductor machine - 3 sets 8-10 reps x 90kg

leg curl - 80kg x 10 / 80kg x 9 / 85kg x 7(pb)
glute-ham kick - 30kg x 10 / 35kg x 8 / 35kg x 8

calves .

50 min.

 

[Natzo]

*week 18 low end 6-12*

Back

Deads - 160kg x 6 / 160kg x 7 (PB) / 180kg x 1 / 200kg x fail

so there it goes,after the PB I tried to pull singles wich I haven't done for months... I'm 5kg short of that last time I pulled 210kg x 1.... FUUUU I failed the 200, the 180kg went up pretty easily but the 200's damn they are heavier than last time I did it! I swear... oh well 5kg of bw really make a difference.

underhand pulldown - 80kg x 9 / 90kg x 8 / 90kg x 6 / 90kg x 6
bb row - 100kg x 6 / 100kg x 6 / 100kg x 6
seated row - 90kg x 6 / 90kg x 6 / 90kg x 6
db pullover - 52kg x 8 / 52kg x 7

calves .

45 imn.

 

[El Freako]

That goes to show that bb'ing splits are bad for you.

 

[Anabolicus]

I can't remember when you last time had a deload or any rest at all. Have a deload and start following some fool-proof program, for example, 5x5.

 

[Natzo]

hey guys I felt bad for not pulling the 200's but it's ok I was just messing around with some singles, my program is fine I've been making some MUSCLE gains with it, fatless gains. I think the weight that I lost in order to have a better, ripped physique affected the amount of weight I can move around (and it obviously have). I don't care about the 200's that much, I've been doing deads for reps for months now, this was the first time I did singles in a long period, I know if I incorporate some 531 principles to my main lifts i'll be able to hit the 210's again that is the most i've ever pulled.

thanks for the advices though.. Freako stop with the shameless powerlifting program plugs. LOL

 

[Storm]

so you failed 200 Natzo?

 

[El Freako]

thanks for the advices though.. Freako stop with the shameless powerlifting program plugs. LOL

NEVER!!!!111

 

[Natzo]

so you failed 200 Natzo?

yes.... you ever pulled those?

 

[Natzo]

*week 19 8-12 *

Legs

leg extension - 30kg x 12 / 30kg x 11 (single leg)
both legs 50kg x 11 / 50kg x 11 / 50kg x 10
Squat - 100kg x 9 / 100kg x 9 / 100kg x 10 / 100kg x 11
lunges - 6 x leght of gym x 3 sets x 37kg
leg curl - 70kg x 12 / 70kg x 11 / 70kg x 11
deadlifts - 80kg x 20 / 80kg x 15

calves

50 min.

 

[Natzo]

*week 19 8-12*

XMAS PUMPING SESSION!

CHESTICLES and BI's

Incline bench - 80kg x 6 / 80kg x 6 / 80kg x 6 / 80kg x 6 (sadly I couln't rack the bar in my left side in the 7th rep and it hit me in the head.. lol. had to threw it back and laugh a bit...
db press - 35kg x 10 / 35kg x 10 / 35kg x 8 / 35kg x 8
fly machine - 50kg x 9 / 50kg x 9 / 50kg x 8
superset
dips - bw x 10 / 8 / 8
db incline fly low angle- 15kg x 12 / 15kg x 12 / 17kg x 10 / 17kg x 10
superset
high angle - 15kg x 10 / 15kg x 10 / 17kg x 8 / 17kg x 7

back side of preacher bench db curls - 15kg x 10 / 15kg x 10 / 15kg x 10 / 15kg x 10
cable curls - 35kg x 10 / 35kg x 10 / 35kg x 10
superset
db hammer - 15kg x 10 / 15kg x 11 / 15kg x 11
machine preacher - 35kg x 11 / 35kg x 10 / 35kg x 10

45 min.


MERRY XMAS EVERYONE!!

 

[Natzo]

Back

pull ups- bw x 10 / 10 / 8 / 8
close grip - 8 / 8 / 7
bb row - 80kg x 10 / 80kg x 9 / 80kg x 9 / 80kg x 9
T-row - 80kg x 10 / 80kg x 10 / 80kg x 9
Pulldowns - 60kg x 10 / 60kg x 10 / 60kg x 8 x drop / 60kg x 8 x drop
db row - 42kg x 8 / 42kg x 8 / 42kg x 8

calves.

40min

 

[Natzo]

Back

deads - 140kg x 7 / 140kg x 7 / 140kg x 6
seated row - 80kg x 10 / 80kg x 9/ 85kg x 8
superset
machine pulldown - 60kg x 9 / 60kg x 10 / 65kg x 8
bb row - 80kg x 8 / 80kg x 9 / 80kg x 8/ 80kg x 8
db pullover - 47kg x 10 / 47kg x 9 / 47kg x 9
db row - 40kg x 11 / 40kg x 10 / 42kg x 9

calves.

50 min.