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  1. #151
    Registered User NaotoDate's Avatar
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    Love that clip. No hardcore metal music, no fancy editing. Just Mr Corney squatting til he can't stand up, hehe.
    If this doesn't make you want to hit the gym, then something's wrong.
    What you have to understand is, four days ago he was only my brother in name. And this morning we had pancakes.
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  2. #152
    Always hurt crew KenshinH's Avatar
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    That's a lot of leg pressing bro! No wonder you couldn't walk straight.
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  3. #153
    Registered User NaotoDate's Avatar
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    Originally Posted by KenshinH View Post
    That's a lot of leg pressing bro! No wonder you couldn't walk straight.
    I kept the rest time in between sets relatively short, so the quads were like two wooden barrels when I was done. :-)


    Chest (pump) & shoulders

    Bench press
    90 kg (198,4 lbs) x 10
    90 kg (198,4 lbs) x 10
    90 kg (198,4 lbs) x 10
    90 kg (198,4 lbs) x 10

    Incline dumbbell press
    32,5 kg (71,7 lbs) x 10
    32,5 kg (71,7 lbs) x 10
    32,5 kg (71,7 lbs) x 10
    32,5 kg (71,7 lbs) x 10

    Dumbbell flyes
    20 kg (44,1 lbs) x 10
    20 kg (44,1 lbs) x 10
    20 kg (44,1 lbs) x 10
    20 kg (44,1 lbs) x 10


    Standing barbell military press
    50 kg (110,2 lbs) x 8
    50 kg (110,2 lbs) x 8
    50 kg (110,2 lbs) x 8

    Seated dumbbell lateral raise
    17,5 kg (38,6 lbs) x 8
    17,5 kg (38,6 lbs) x 8
    17,5 kg (38,6 lbs) x 8

    Didn't have time for more, but it felt really good. The pecs were begging for mercy the last set of flyes.

    Next week will mark the end of this month high volume training.
    What you have to understand is, four days ago he was only my brother in name. And this morning we had pancakes.
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  4. #154
    Registered User NaotoDate's Avatar
    Join Date: Oct 2012
    Stats: 6'2", 235 lbs
    Posts: 216
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    Yesterdays training:

    Chest (strength)

    Bench press
    105 kg (231,5 lbs) x 5
    105 kg (231,5 lbs) x 5
    105 kg (231,5 lbs) x 5
    105 kg (231,5 lbs) x 5
    105 kg (231,5 lbs) x 5

    Incline dumbbell press
    45 kg (99,2 lbs) x 5
    45 kg (99,2 lbs) x 5
    45 kg (99,2 lbs) x 5
    45 kg (99,2 lbs) x 5
    40 kg (88,2 lbs) x 5

    Dumbbell flyes
    27,5 kg (60,6 lbs) x 5
    27,5 kg (60,6 lbs) x 5
    27,5 kg (60,6 lbs) x 5
    27,5 kg (60,6 lbs) x 5
    25 kg (55,1 lbs) x 5


    And todays training:

    Back (strength)

    Barbell row
    105 kg (231,5 lbs) x 5
    107,5 kg (237 lbs) x 5
    107,5 kg (237 lbs) x 5
    107,5 kg (237 lbs) x 5
    107,5 kg (237 lbs) x 5

    Seated cable row (V-handle)
    110 kg (242,5 lbs) x 5
    110 kg (242,5 lbs) x 5
    105 kg (231,5 lbs) x 5
    105 kg (231,5 lbs) x 5
    105 kg (231,5 lbs) x 5

    Lat pulldown to chest (V-handle)
    70 kg (154,3 lbs) x 5
    75 kg (165,3 lbs) x 5
    75 kg (165,3 lbs) x 5
    70 kg (154,3 lbs) x 5
    70 kg (154,3 lbs) x 5
    What you have to understand is, four days ago he was only my brother in name. And this morning we had pancakes.
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  5. #155
    Registered User NaotoDate's Avatar
    Join Date: Oct 2012
    Stats: 6'2", 235 lbs
    Posts: 216
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    Hams, calves & shoulders

    Stiff deadlift
    110 kg (242,5 lbs) x 5
    110 kg (242,5 lbs) x 5
    110 kg (242,5 lbs) x 5

    Leg curl
    12 plates x 5
    12 plates x 5
    12 plates x 5

    Standing calf raises
    120 kg (264,6 lbs) x 5
    120 kg (264,6 lbs) x 5
    120 kg (264,6 lbs) x 5

    Standing barbell military press
    55 kg (121,3 lbs) x 5
    55 kg (121,3 lbs) x 5
    55 kg (121,3 lbs) x 5

    Seated dumbbell lateral raise
    20 kg (44,1 lbs) x 5
    20 kg (44,1 lbs) x 5
    20 kg (44,1 lbs) x 5

    Been working a lot the last 10 days or so, and I don't sleep that well either. I mean, I'm tired as fuark, but the body won't allow me to
    relax and rest. Waking up 6, 7 times every night and when it's time to go to work it feels like I haven't slept at all.



    But I'm still positive and Friday feb 1st will be the beginning of my low volume month, which will look like this:

    Workout #1: Upper body (strength)

    6 sets x 5 reps Chest
    6 sets x 5 reps Back
    4 sets x 5 reps Shoulders

    Workout #2: Lower body (strength)

    6 sets x 5 reps Quads
    6 sets x 5 reps Hams
    4 sets x 5 reps Calves

    Workout #3: Upper body (pump)

    6 sets x 10 reps Chest
    6 sets x 10 reps Back
    4 sets x 10 reps Shoulders

    Workout #4: Lower body (pump)

    6 sets x 10 reps Quads
    6 sets x 10 reps Hams
    4 sets x 10 reps Calves


    Oh, btw, measured my arms today. Haven't done that for a long time. 20,1 inches (51 cm).
    The last time my arms were that big was when I weighed about 30 lbs more. So yeah, they're growing.
    What you have to understand is, four days ago he was only my brother in name. And this morning we had pancakes.
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  6. #156
    Registered User Susuwatari's Avatar
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    Originally Posted by NaotoDate View Post



    Oh, btw, measured my arms today. Haven't done that for a long time. 20,1 inches (51 cm).
    The last time my arms were that big was when I weighed about 30 lbs more. So yeah, they're growing.
    Mother of god! Im so jealous, and you dont even curl...>

    What weight are you at now?

    The low-volume looks good. Btw i also *****d up my knee from the front squat last week :s but i think it was just because of lack of warm up, nothing serious.
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  7. #157
    Registered User NaotoDate's Avatar
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    Originally Posted by Susuwatari View Post
    Mother of god! Im so jealous, and you dont even curl...>

    What weight are you at now?

    The low-volume looks good. Btw i also *****d up my knee from the front squat last week :s but i think it was just because of lack of warm up, nothing serious.
    Yesterday morning I weighed 230,6 lbs (104,6 kg). I'll start my creatine intake again, so the weight will probably go up to 235 lbs in a few days.
    Yeah, I like the low volume training already. Even though I perform only 2 sets per exercise, it's enough to make the muscles really tired.

    Take care of your knee mate... hopefully it's just a question of warming up properly.


    Workout #1: Upper body (strength)

    Bench press
    107,5 kg (237 lbs) x 5
    107,5 kg (237 lbs) x 5

    Incline dumbbell press
    45 kg (99,2 lbs) x 5
    45 kg (99,2 lbs) x 5

    Dumbbell flyes
    27,5 kg (60,6 lbs) x 5
    27,5 kg (60,6 lbs) x 5


    Barbell row
    107,5 kg (237 lbs) x 5
    107,5 kg (237 lbs) x 5

    Seated cable row (V-handle)
    110 kg (242,5 lbs) x 5
    110 kg (242,5 lbs) x 5

    Lat pulldown to chest (V-handle)
    75 kg (165,3 lbs) x 5
    75 kg (165,3 lbs) x 5


    Standing barbell military press
    55 kg (121,3 lbs) x 5
    57,5 kg (126,8 lbs) x 5

    Seated dumbbell lateral raise
    20 kg (44,1 lbs) x 5
    20 kg (44,1 lbs) x 5


    My very first low volume workout, and it was ok. 65 min is a bit too long, it takes time to walk around
    in the gym, preparing each exercise and wait for people to finish their sets a s o. Usually I train
    earlier in the day, so it won't be a problem to cut down the time.

    What you have to understand is, four days ago he was only my brother in name. And this morning we had pancakes.
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  8. #158
    Team Kelei AD1984's Avatar
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    Originally Posted by NaotoDate View Post

    Been working a lot the last 10 days or so, and I don't sleep that well either. I mean, I'm tired as fuark, but the body won't allow me to
    relax and rest. Waking up 6, 7 times every night and when it's time to go to work it feels like I haven't slept at all.
    It's been the same for me, I think the lack of sleep is going to affect my progress a great deal, but I can't sleep properly for the life of me. Hoping for better days...

    Originally Posted by NaotoDate View Post
    Oh, btw, measured my arms today. Haven't done that for a long time. 20,1 inches (51 cm).
    The last time my arms were that big was when I weighed about 30 lbs more. So yeah, they're growing.
    Lol that's an inch less than my legs. Goddamn.
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  9. #159
    Registered User NaotoDate's Avatar
    Join Date: Oct 2012
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    Workout #2: Lower body (strength)

    Leg press
    220 kg (485 lbs) x 5
    220 kg (485 lbs) x 5
    220 kg (485 lbs) x 5
    220 kg (485 lbs) x 5
    220 kg (485 lbs) x 5
    220 kg (485 lbs) x 5


    Stiff deadlift
    110 kg (242,5 lbs) x 5
    110 kg (242,5 lbs) x 5
    110 kg (242,5 lbs) x 5

    Leg curl
    12 plates x 5
    12 plates x 5
    12 plates x 5


    Standing calf raises
    125 kg (275,6 lbs) x 5
    125 kg (275,6 lbs) x 5
    125 kg (275,6 lbs) x 5
    125 kg (275,6 lbs) x 5

    The leg presses were a bit easy.
    What you have to understand is, four days ago he was only my brother in name. And this morning we had pancakes.
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  10. #160
    Registered User NaotoDate's Avatar
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    AD: yeah, sleep is important, and it's when you don't get enough of it that you realize how much it means.


    Workout #3: Upper body (pump)

    Bench press
    92,5 kg (203,9 lbs) x 10
    92,5 kg (203,9 lbs) x 10

    Incline dumbbell press
    35 kg (77,2 lbs) x 10
    35 kg (77,2 lbs) x 10

    Dumbbell flyes
    22,5 kg (49,6 lbs) x 10
    22,5 kg (49,6 lbs) x 10


    Barbell row
    92,5 kg (203,9 lbs) x 10
    92,5 kg (203,9 lbs) x 10

    Seated cable row (V-handle)
    90 kg (198,4 lbs) x 10
    85 kg (187,4 lbs) x 10

    Lat pulldown behind neck (straight bar, wide grip)
    55 kg (121,3 lbs) x 10
    60 kg (132,3 lbs) x 10


    Standing barbell military press
    50 kg (110,2 lbs) x 10
    50 kg (110,2 lbs) x 10

    Seated dumbbell lateral raise
    15 kg (33,1 lbs) x 10
    15 kg (33,1 lbs) x 10

    Crowded. Felt like I was running around half the time to find a spot to train on. But good contact with the muscles and a great overall feeling.
    What you have to understand is, four days ago he was only my brother in name. And this morning we had pancakes.
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  11. #161
    Registered User NaotoDate's Avatar
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    Workout #4: Lower body (pump)

    Leg press
    210 kg (463 lbs) x 10
    210 kg (463 lbs) x 10
    210 kg (463 lbs) x 10
    210 kg (463 lbs) x 10
    210 kg (463 lbs) x 10
    210 kg (463 lbs) x 10


    Stiff deadlift
    105 kg (231,5 lbs) x 10
    105 kg (231,5 lbs) x 10
    105 kg (231,5 lbs) x 10

    Leg curl
    10 plates x 10
    10 plates x 10
    9 plates x 10


    Standing calf raises
    100 kg (220,5 lbs) x 10
    100 kg (220,5 lbs) x 10
    100 kg (220,5 lbs) x 10
    90 kg (198,4 lbs) x 10

    One day off, then workout #1 on Thursday.
    What you have to understand is, four days ago he was only my brother in name. And this morning we had pancakes.
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  12. #162
    Registered User NaotoDate's Avatar
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    Workout #1: Upper body (strength)

    Bench press
    107,5 kg (237 lbs) x 5
    107,5 kg (237 lbs) x 5

    Incline dumbbell press
    45 kg (99,2 lbs) x 5
    45 kg (99,2 lbs) x 5

    Dumbbell flyes
    27,5 kg (60,6 lbs) x 5
    27,5 kg (60,6 lbs) x 5


    Barbell row
    107,5 kg (237 lbs) x 5
    107,5 kg (237 lbs) x 5

    Seated cable row (V-handle)
    110 kg (242,5 lbs) x 5
    110 kg (242,5 lbs) x 5

    Lat pulldown to chest (V-handle)
    75 kg (165,3 lbs) x 5
    80 kg (176,4 lbs) x 5


    Standing barbell military press
    57,5 kg (126,8 lbs) x 5
    57,5 kg (126,8 lbs) x 5

    Seated dumbbell lateral raise
    20 kg (44,1 lbs) x 5
    20 kg (44,1 lbs) x 5

    Tight, strict form in every rep. Felt really good.


    To reset my brain from all the work lately, I've been visiting the movie theater. Zero Dark Thirty was quite good, but surprisingly
    straight on with the story. I don't want to say it was hollow, but simple. The Master was entertaining, but I honestly don't know
    why, because I couldn't figure out what it was all about. The acting was superb.

    Flight was a strange one. Zemeckis's first "live action" movie since Cast Away. Denzel's performance was very good. A drama/crime
    investigation that sometimes almost turned into a comedy. Alan Silvestri owned. Lincoln... well, I enjoyed it even though it was
    2 h and 30 min of dialogue.

    Last edited by NaotoDate; 02-07-2013 at 03:18 PM.
    What you have to understand is, four days ago he was only my brother in name. And this morning we had pancakes.
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  13. #163
    Registered User Susuwatari's Avatar
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    Dont you have chins in your program anymore?
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  14. #164
    Registered User NaotoDate's Avatar
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    Originally Posted by Susuwatari View Post
    Dont you have chins in your program anymore?
    No, I evaluated the results from it, and it was close to zero as far as I could see. Got strong as fuark,
    but strength didn't equal size... too bad, I like that exercise.
    What you have to understand is, four days ago he was only my brother in name. And this morning we had pancakes.
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  15. #165
    Registered User NaotoDate's Avatar
    Join Date: Oct 2012
    Stats: 6'2", 235 lbs
    Posts: 216
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    Workout #2: Lower body (strength)

    Leg press
    240 kg (529,1 lbs) x 5
    240 kg (529,1 lbs) x 5
    240 kg (529,1 lbs) x 5
    240 kg (529,1 lbs) x 5
    240 kg (529,1 lbs) x 5
    240 kg (529,1 lbs) x 5


    Stiff deadlift
    110 kg (242,5 lbs) x 5
    110 kg (242,5 lbs) x 5
    110 kg (242,5 lbs) x 5

    Leg curl
    12 plates x 5
    12 plates x 5
    12 plates x 5


    Standing calf raises
    130 kg (286,6 lbs) x 5
    130 kg (286,6 lbs) x 5
    125 kg (275,6 lbs) x 5
    125 kg (275,6 lbs) x 5

    This went really well.
    What you have to understand is, four days ago he was only my brother in name. And this morning we had pancakes.
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  16. #166
    Registered User NaotoDate's Avatar
    Join Date: Oct 2012
    Stats: 6'2", 235 lbs
    Posts: 216
    Rep Power: 36
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    Workout #3: Upper body (pump)

    Bench press
    92,5 kg (203,9 lbs) x 10
    95 kg (209,4 lbs) x 10

    Incline dumbbell press
    35 kg (77,2 lbs) x 10
    35 kg (77,2 lbs) x 10

    Dumbbell flyes
    22,5 kg (49,6 lbs) x 10
    22,5 kg (49,6 lbs) x 10


    Barbell row
    92,5 kg (203,9 lbs) x 10
    92,5 kg (203,9 lbs) x 10

    Seated cable row (V-handle)
    90 kg (198,4 lbs) x 10
    90 kg (198,4 lbs) x 10

    Lat pulldown behind neck (straight bar, wide grip)
    60 kg (132,3 lbs) x 10
    60 kg (132,3 lbs) x 10


    Standing barbell military press
    50 kg (110,2 lbs) x 10
    50 kg (110,2 lbs) x 10

    Seated dumbbell lateral raise
    15 kg (33,1 lbs) x 10
    15 kg (33,1 lbs) x 10

    Good contact and a tight pump. Mission accomplished.
    What you have to understand is, four days ago he was only my brother in name. And this morning we had pancakes.
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  17. #167
    Registered User NaotoDate's Avatar
    Join Date: Oct 2012
    Stats: 6'2", 235 lbs
    Posts: 216
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    Workout #4: Lower body (pump)

    Leg press
    210 kg (463 lbs) x 10
    210 kg (463 lbs) x 10
    210 kg (463 lbs) x 10
    210 kg (463 lbs) x 10
    210 kg (463 lbs) x 10
    210 kg (463 lbs) x 10


    Stiff deadlift
    90 kg (198,4 lbs) x 10
    90 kg (198,4 lbs) x 10
    90 kg (198,4 lbs) x 10

    Leg curl
    9 plates x 10
    9 plates x 10
    9 plates x 10


    Standing calf raises
    100 kg (220,5 lbs) x 10
    100 kg (220,5 lbs) x 10
    100 kg (220,5 lbs) x 10
    100 kg (220,5 lbs) x 10

    A little lightheaded after the leg presses, so I took it easy the rest of the workout.
    What you have to understand is, four days ago he was only my brother in name. And this morning we had pancakes.
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  18. #168
    Registered User NaotoDate's Avatar
    Join Date: Oct 2012
    Stats: 6'2", 235 lbs
    Posts: 216
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    Workout #1: Upper body (strength)

    Bench press
    110 kg (242,5 lbs) x 5
    110 kg (242,5 lbs) x 5

    Incline dumbbell press
    45 kg (99,2 lbs) x 5
    45 kg (99,2 lbs) x 5

    Dumbbell flyes
    27,5 kg (60,6 lbs) x 5
    27,5 kg (60,6 lbs) x 5


    Barbell row
    110 kg (242,5 lbs) x 5
    110 kg (242,5 lbs) x 5

    Seated cable row (V-handle)
    110 kg (242,5 lbs) x 5
    110 kg (242,5 lbs) x 5

    Lat pulldown to chest (V-handle)
    80 kg (176,4 lbs) x 5
    80 kg (176,4 lbs) x 5


    Standing barbell military press
    60 kg (132,3 lbs) x 5
    60 kg (132,3 lbs) x 5

    Seated dumbbell lateral raise
    20 kg (44,1 lbs) x 5
    20 kg (44,1 lbs) x 5

    I think I'm ready for the 110 lbs dumbbells next workout.

    Edit (9 hours later): went to see the premiere of A good day to Die Hard. An entertaining action flick with an aging John McLane,
    a russian techno viking and some serious J.J. Abrams lens flare effects all over the screen. But I must say, the most intense
    action scenes in the movie were freaking amazing. Almost no badly edited green screen crap, which is so painful to watch.
    Last edited by NaotoDate; 02-14-2013 at 03:49 PM.
    What you have to understand is, four days ago he was only my brother in name. And this morning we had pancakes.
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  19. #169
    Registered User NaotoDate's Avatar
    Join Date: Oct 2012
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    Workout #2: Lower body (strength)

    Leg press
    250 kg (551,2 lbs) x 5
    250 kg (551,2 lbs) x 5
    250 kg (551,2 lbs) x 5
    250 kg (551,2 lbs) x 5
    250 kg (551,2 lbs) x 5
    250 kg (551,2 lbs) x 5


    Stiff deadlift
    110 kg (242,5 lbs) x 5
    110 kg (242,5 lbs) x 5
    110 kg (242,5 lbs) x 5


    Standing calf raises
    130 kg (286,6 lbs) x 5
    130 kg (286,6 lbs) x 5
    130 kg (286,6 lbs) x 5
    130 kg (286,6 lbs) x 5

    Slowly increasing the weights on the leg press. I was late to the gym, so I skipped the leg curls this time.
    What you have to understand is, four days ago he was only my brother in name. And this morning we had pancakes.
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  20. #170
    Registered User NaotoDate's Avatar
    Join Date: Oct 2012
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    Workout #3: Upper body (pump)

    Bench press
    95 kg (209,4 lbs) x 10
    95 kg (209,4 lbs) x 10

    Incline dumbbell press
    35 kg (77,2 lbs) x 10
    35 kg (77,2 lbs) x 10

    Dumbbell flyes
    22,5 kg (49,6 lbs) x 10
    22,5 kg (49,6 lbs) x 10


    Barbell row
    92,5 kg (203,9 lbs) x 10
    92,5 kg (203,9 lbs) x 10

    Seated cable row (V-handle)
    90 kg (198,4 lbs) x 10
    90 kg (198,4 lbs) x 10

    Lat pulldown behind neck (straight bar, wide grip)
    60 kg (132,3 lbs) x 10
    65 kg (143,3 lbs) x 10


    Standing barbell military press
    50 kg (110,2 lbs) x 10
    40 kg (88,2 lbs) x 10

    Seated dumbbell lateral raise
    15 kg (33,1 lbs) x 10
    15 kg (33,1 lbs) x 10

    Great feeling.
    What you have to understand is, four days ago he was only my brother in name. And this morning we had pancakes.
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  21. #171
    Registered User Susuwatari's Avatar
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    Susuwatari is a name known to all. (+5000) Susuwatari is a name known to all. (+5000) Susuwatari is a name known to all. (+5000) Susuwatari is a name known to all. (+5000) Susuwatari is a name known to all. (+5000) Susuwatari is a name known to all. (+5000) Susuwatari is a name known to all. (+5000) Susuwatari is a name known to all. (+5000) Susuwatari is a name known to all. (+5000) Susuwatari is a name known to all. (+5000) Susuwatari is a name known to all. (+5000)
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    It takes discipline to keep the volume that low when it comes to sets. Often im like "hmm just one more set"

    Anyway, seems everything is ok here :-)
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  22. #172
    Registered User NaotoDate's Avatar
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    Originally Posted by Susuwatari View Post
    It takes discipline to keep the volume that low when it comes to sets. Often im like "hmm just one more set"

    Anyway, seems everything is ok here :-)
    Yeah, I have that feeling almost every workout. But it's a good way to tease myself, to stay hungry for more. And at the same
    time it helps me to stay sharp every single set.


    Workout #4: Lower body (pump)

    Leg press
    230 kg (507,1 lbs) x 10
    230 kg (507,1 lbs) x 10
    230 kg (507,1 lbs) x 10
    230 kg (507,1 lbs) x 10
    230 kg (507,1 lbs) x 10
    230 kg (507,1 lbs) x 10


    Stiff deadlift
    90 kg (198,4 lbs) x 10
    90 kg (198,4 lbs) x 10
    90 kg (198,4 lbs) x 10

    Leg curl
    9 plates x 10
    9 plates x 10
    9 plates x 10


    Standing calf raises
    100 kg (220,5 lbs) x 10
    100 kg (220,5 lbs) x 10
    100 kg (220,5 lbs) x 10
    100 kg (220,5 lbs) x 10

    Ain't nothing but a peanut...
    What you have to understand is, four days ago he was only my brother in name. And this morning we had pancakes.
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  23. #173
    Registered User NaotoDate's Avatar
    Join Date: Oct 2012
    Stats: 6'2", 235 lbs
    Posts: 216
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    Workout #1: Upper body (strength)

    Bench press
    110 kg (242,5 lbs) x 5
    110 kg (242,5 lbs) x 5

    Incline dumbbell press
    50 kg (110,2 lbs) x 5
    50 kg (110,2 lbs) x 5

    Dumbbell flyes
    30 kg (66,1 lbs) x 5
    27,5 kg (60,6 lbs) x 5


    Barbell row
    110 kg (242,5 lbs) x 5
    110 kg (242,5 lbs) x 5

    Seated cable row (V-handle)
    110 kg (242,5 lbs) x 5
    110 kg (242,5 lbs) x 5

    Lat pulldown to chest (V-handle)
    85 kg (187,4 lbs) x 5
    85 kg (187,4 lbs) x 5


    Standing barbell military press
    60 kg (132,3 lbs) x 5
    60 kg (132,3 lbs) x 5

    Seated dumbbell lateral raise
    20 kg (44,1 lbs) x 5
    20 kg (44,1 lbs) x 5

    Felt quite strong in some of the exercises, especially the lateral raises.
    What you have to understand is, four days ago he was only my brother in name. And this morning we had pancakes.
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  24. #174
    Registered User NaotoDate's Avatar
    Join Date: Oct 2012
    Stats: 6'2", 235 lbs
    Posts: 216
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    Workout #2: Lower body (strength)

    Leg press
    260 kg (573,2 lbs) x 5
    260 kg (573,2 lbs) x 5
    260 kg (573,2 lbs) x 5
    260 kg (573,2 lbs) x 5
    260 kg (573,2 lbs) x 5
    260 kg (573,2 lbs) x 5


    Stiff deadlift
    110 kg (242,5 lbs) x 5
    110 kg (242,5 lbs) x 5
    110 kg (242,5 lbs) x 5

    Leg curl
    12 plates x 5
    12 plates x 5
    12 plates x 5


    Standing calf raises
    135 kg (297,6 lbs) x 5
    135 kg (297,6 lbs) x 5
    130 kg (286,6 lbs) x 5
    130 kg (286,6 lbs) x 5

    A good workout, as usual.
    What you have to understand is, four days ago he was only my brother in name. And this morning we had pancakes.
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  25. #175
    Registered User NaotoDate's Avatar
    Join Date: Oct 2012
    Stats: 6'2", 235 lbs
    Posts: 216
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    Workout #3: Upper body (pump)

    Bench press
    97,5 kg (215 lbs) x 10
    97,5 kg (215 lbs) x 10

    Incline dumbbell press
    37,5 kg (82,7 lbs) x 10
    35 kg (77,2 lbs) x 10

    Dumbbell flyes
    25 kg (55,1 lbs) x 10
    22,5 kg (49,6 lbs) x 10


    Barbell row
    95 kg (209,4 lbs) x 10
    95 kg (209,4 lbs) x 10

    Seated cable row (V-handle)
    90 kg (198,4 lbs) x 10
    90 kg (198,4 lbs) x 10

    Lat pulldown behind neck (straight bar, wide grip)
    65 kg (143,3 lbs) x 10
    65 kg (143,3 lbs) x 10


    Standing barbell military press
    50 kg (110,2 lbs) x 10
    50 kg (110,2 lbs) x 10

    Seated dumbbell lateral raise
    15 kg (33,1 lbs) x 10
    15 kg (33,1 lbs) x 10

    Good form and contact.
    What you have to understand is, four days ago he was only my brother in name. And this morning we had pancakes.
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  26. #176
    Registered User NaotoDate's Avatar
    Join Date: Oct 2012
    Stats: 6'2", 235 lbs
    Posts: 216
    Rep Power: 36
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    Workout #4: Lower body (pump)

    Leg press
    210 kg (463 lbs) x 10
    210 kg (463 lbs) x 10
    210 kg (463 lbs) x 10
    210 kg (463 lbs) x 10
    210 kg (463 lbs) x 10
    210 kg (463 lbs) x 10


    Stiff deadlift
    90 kg (198,4 lbs) x 10
    90 kg (198,4 lbs) x 10
    90 kg (198,4 lbs) x 10

    Leg curl
    9 plates x 10
    9 plates x 10
    9 plates x 10


    Standing calf raises
    100 kg (220,5 lbs) x 10
    100 kg (220,5 lbs) x 10
    100 kg (220,5 lbs) x 10
    100 kg (220,5 lbs) x 10

    I feel strange. Tired and at the same time high on caffeine. I really need to sleep though.
    What you have to understand is, four days ago he was only my brother in name. And this morning we had pancakes.
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  27. #177
    Registered User NaotoDate's Avatar
    Join Date: Oct 2012
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    Posts: 216
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    Workout #1: Upper body (pump)

    Bench press
    80 kg (176,4 lbs) x 10
    80 kg (176,4 lbs) x 10

    Incline dumbbell press
    30 kg (66,1 lbs) x 10
    30 kg (66,1 lbs) x 10

    Dumbbell flyes
    17,5 kg (38,6 lbs) x 10
    17,5 kg (38,6 lbs) x 10


    Barbell row
    80 kg (176,4 lbs) x 10
    80 kg (176,4 lbs) x 10

    Seated cable row (V-handle)
    70 kg (154,3 lbs) x 10
    70 kg (154,3 lbs) x 10

    Lat pulldown behind neck (straight bar, wide grip)
    50 kg (110,2 lbs) x 10
    55 kg (121,3 lbs) x 10


    Standing barbell military press
    40 kg (88,2 lbs) x 10
    40 kg (88,2 lbs) x 10

    Seated dumbbell lateral raise
    12,5 kg (27,6 lbs) x 10
    12,5 kg (27,6 lbs) x 10

    I've been sick for the first time in several years. Some sort of stomach flu. I've lost a lot of weight,
    but mostly water. My appetite is still low, so right now I'm drinking most of the calories.

    There's not much to say about todays workout other than I'm glad to be back, even though the strength
    was nowhere to be seen.
    What you have to understand is, four days ago he was only my brother in name. And this morning we had pancakes.
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  28. #178
    Registered User NaotoDate's Avatar
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    Posts: 216
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    Workout #2: Lower body (pump)

    Leg press
    200 kg (440,9 lbs) x 10
    200 kg (440,9 lbs) x 10
    200 kg (440,9 lbs) x 10
    200 kg (440,9 lbs) x 10
    200 kg (440,9 lbs) x 10
    200 kg (440,9 lbs) x 10


    Leg curl
    8 plates x 10
    8 plates x 10
    8 plates x 10
    7 plates x 10
    7 plates x 10
    7 plates x 10


    Standing calf raises
    100 kg (220,5 lbs) x 10
    100 kg (220,5 lbs) x 10
    100 kg (220,5 lbs) x 10
    90 kg (198,4 lbs) x 10

    The post sickness workouts continues...
    What you have to understand is, four days ago he was only my brother in name. And this morning we had pancakes.
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  29. #179
    Team Kelei AD1984's Avatar
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    A lot of people were sick left and right this year, even I got a cold and I don't get sick very often. Hope you feel better! At least you're able to drink some calories, hopefully you're regain your appetite soon.
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  30. #180
    Registered User NaotoDate's Avatar
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    Originally Posted by AD1984 View Post
    A lot of people were sick left and right this year, even I got a cold and I don't get sick very often. Hope you feel better! At least you're able to drink some calories, hopefully you're regain your appetite soon.
    Thanks, AD, I'm feeling a lot better even though my appetite's still messed up. I guess I'm on balance or slightly below at the moment.


    Workout #3: Upper body (strength)

    Bench press
    110 kg (242,5 lbs) x 5
    110 kg (242,5 lbs) x 5

    Incline dumbbell press
    50 kg (110,2 lbs) x 5
    45 kg (99,2 lbs) x 5

    Dumbbell flyes
    27,5 kg (60,6 lbs) x 5
    27,5 kg (60,6 lbs) x 5


    Barbell row
    100 kg (220,5 lbs) x 5
    100 kg (220,5 lbs) x 5

    Seated cable row (V-handle)
    110 kg (242,5 lbs) x 5
    110 kg (242,5 lbs) x 5

    Lat pulldown to chest (V-handle)
    85 kg (187,4 lbs) x 5
    85 kg (187,4 lbs) x 5


    Standing barbell military press
    60 kg (132,3 lbs) x 5
    60 kg (132,3 lbs) x 5

    Seated dumbbell lateral raise
    20 kg (44,1 lbs) x 5
    20 kg (44,1 lbs) x 5

    The plan was to go light this session aswell, but I really wanted to press some heavy, controlled reps. So that's what I did.
    The bench went okay. The dumbbells felt terrible form wise, and the strength wasn't with me at all. Everything else was kinda good.
    What you have to understand is, four days ago he was only my brother in name. And this morning we had pancakes.
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