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

[ironheart]

looking good bro! how much do you weigh now?

 

[Natzo]

looking good bro! how much do you weigh now?

87kg this morning.

 

[Pickle]

nice work natzo

 

[Natzo]

thanks Pickelster glad to see you here again!

 

[knight_rider]

sick cuts bro, you make me wanna jog it out!

 

[Natzo]

Sunday Morning - Shoulders TRis and Traps

db side laterals - 12kg x 20 / 15kg x 15 / 15kg x 16 / 17kg x 10 / 17kg x 12 / 27kg x partials / 27kg x partials
Incline BB press - 50kg x 16 / 60kg x 13 / 70kg x 10
reverse machine press - 60kg x 15 / 70kg x 10 / 70kg x 10
superset
db raises - 10kg x 20 / 12kg x 15 / 12kg x 15
cable rear delt fly - 20kg x 15 / 30kg x 12 / 30g x 12

Dips - bw x20 / bw+20kg x 12 / bw+20kg x 10
tricep push machine - 50kg x 15/ 60kg x 12
tricep pushdown - 60kg x 16 / 70kg x 12

db shrugs - 32kg x 25 / 35kg x 20 / 52kg x 10

50min session

 

[knight_rider]

Nice work on dips! Wish I could strap extra weight on too lol!

 

[Natzo]

Nice work on dips! Wish I could strap extra weight on too lol!

I could strap more if I had a dip belt... lol


dont worry too much KR BW dips for reps is awesome by itself.

 

[Natzo]

Back!

Pull ups (all sort of grips) - 6 sets - 12 to 15 reps
seated row close grip
60kg x 16
70kg x 15
80kg x 13
90kg x 10
Db row
35kg x 15
40kg x 13
47kg x 10
machine pulldown
60kg x 15
70kg x 12
cable pull over
40kg x 16
50kg x 12

Db Hammer curl
15kg x 20
17kg x 13
17lg x 15

 

[Natzo]

Legs

Leg extensions
30kg x 25
40kg x 20
40kg x 16
50kg x 15
one leg
20kg x 12
20kg x 12

Squat
80kg x 22
100kg x 17
120kg x 10

Db walking lunges
12kg x gym lenght / 15kg x gym lenght - come and go

standing unilateral leg curl
15kg x 20
20kg x 15
20kg x 15

glute-ham kick backs
30kg x 15
30kg x 15
40kg x 12

 

[ironheart]

nice leg session natzo your legs must have been pumped before the squats after all those leg extensions

 

[Natzo]

nice leg session natzo your legs must have been pumped before the squats after all those leg extensions

you bet man, I love the feeling of goiing to squat with your legs so tight and pumped, it actually makes me able to feel the squat movement way better.

 

[knight_rider]

120 for 10! Nice work Natzo!

 

[Natzo]

Loggin last hardcoe leg workout

Leg curl (unilateral)

20kg x 20 / 25kg x 15 / 30 kg x 12

(both legs) 50kg x 15 / 60kg x 12

Leg press

8 plates x 22 / 10 plates x 16 / 12 plates vs 12 / 14 plates x 8 x drop (8 plates) x 10

Db lunges

gym length x 10 kg / x 15kg / x 15kg / x 20kg

BB jeffersons

40kg x 10 / 30kg x 15 / 40kg x 15

 

[Line]

Nice leg session, buddy. How do you like the Jefferson squats?

 

[Natzo]

Nice leg session, buddy. How do you like the Jefferson squats?

good exercise to hit the hams and glutes gives you big strecht in the negative portion. It's good to do every couple of weeks to get away from leg curls.
it's hard to get the motion going though, but once you're able to do it right it feels painfully awesome.

 

[Natzo]

Xmas Back session!

pullups (alternating close grip with wider grip)

6 sets of 10 - 20 reps

BB row

135 x 20 / 176 x 11 - under-hand grip

220 x 9 / 242 x 7 / 265 x 5

Deadlift ( no straps no belt )

worked my way up to 405 and lifted, not aiming for reps just to see if I could lift the same weight with no straps - yes I can. Now every month I'l do a deadlift session like this trying to hit my PR of 465 again but this time with no straps.

Under-hand EZ pulldown

110 x 16 / 132 x 13 / 132 x 11 / 154 x 8 x drop x drop


BB curl

50 x 20 / 50 x 20 / 70 x 15 / 92 x 10 x drop

Db hammer

32 x 20 / 32 x 17 / 38 x 15

 

[ironheart]

good stuff buddy. great job on the pullups. and the deadlift also solid session overall. merry christmas.

 

[_ROBERTiNHO_]

Nice rowing!
That hand must be so thick and strong to hold such massive amount of weight kkk

Did you move to US? Pounds instead of kg.

BTW Merry Christmas portuga! Abra?os!

 

[Natzo]

Nice rowing!
That hand must be so thick and strong to hold such massive amount of weight kkk

Did you move to US? Pounds instead of kg.

BTW Merry Christmas portuga! Abra?os!

haha tanks Rob.

I used straps in my last sets of bb rowing.

nah I just curious to see my numbers on lbs...they turn out not impressive lol .... I hope something happens next year though but i'll give europe a run before going to the US, maybe Amsterdam or Sweden. we'll see what 2012 brings.