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  1. #31
    Registered User NaotoDate's Avatar
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    Originally Posted by AD1984 View Post
    Nice videos, good form!

    Subbed.

    Any reason why you prefer a narrow stance for the FS?
    Hello, AD1984, and thanks a lot.

    I've tried different foot placements and like this the most. Usually I go on just feeling...


    Chest & back

    Bench press
    105 kg (231,49 lbs) x 10
    105 kg (231,49 lbs) x 10
    105 kg (231,49 lbs) x 10

    Incline dumbbell press
    40 kg (88,18 lbs) x 12
    40 kg (88,18 lbs) x 11

    Cable cross
    45 kg (99,21 lbs) x 12
    45 kg (99,21 lbs) x 12

    Dumbbell flyes
    22,5 kg (49,6 lbs) x 10
    20 kg (44,09 lbs) x 15 (the pump was almost unbearable...)


    Barbell row
    100 kg (220,46 lbs) x 12
    100 kg (220,46 lbs) x 12

    Seated cable row V-handle
    100 kg (220,46 lbs) x 12
    100 kg (220,46 lbs) x 10

    Lat pulldown behind neck (straight bar)
    70 kg (154,32 lbs) x 10
    70 kg (154,32 lbs) x 12

    Lat pulldown to chest (V-handle)
    70 kg (154,32 lbs) x 10
    60 kg (132,28 lbs) x 10


    Another great day at the gym. Good intensity and form in every exercise. The pump in the pecs
    during the last fly set was surreal. Really nice.

    Legs and perhaps some shoulders tomorrow!
    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. #32
    Registered User NaotoDate's Avatar
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    Quads & shoulders

    Front squats
    90 kg (198,42 lbs) x 5 (movie clip below)
    90 kg (198,42 lbs) x 5
    90 kg (198,42 lbs) x 5
    90 kg (198,42 lbs) x 4
    80 kg (176,37 lbs) x 5
    80 kg (176,37 lbs) x 7

    Standing barbell military press
    50 kg (110,23 lbs) x 10 (movie clip below)
    50 kg (110,23 lbs) x 10
    50 kg (110,23 lbs) x 11

    Seated dumbbell lateral raise
    15 kg (33,07 lb) x 13 (movie clip below)
    17,5 kg (38,58 lbs) x 8
    15 kg (33,07 lb) x 12

    Not much to say really. A good workout.

    Front squats 90 kg (198,42 lbs) x 5


    Standing barbell military press 50 kg (110,23 lbs) x 10


    Seated dumbbell lateral raise 15 kg (33,07 lb) x 13
    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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  3. #33
    Registered User NaotoDate's Avatar
    Join Date: Oct 2012
    Stats: 6'2", 235 lbs
    Posts: 216
    Rep Power: 37
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    Hamstrings & calves

    Stiff deadlift
    100 kg (220,46 lbs) x 12
    100 kg (220,46 lbs) x 12
    100 kg (220,46 lbs) x 12

    Leg curl
    7 plates x 12
    6 plates x 12
    6 plates x 12

    Standing calf raises
    85 kg (187,39 lbs) x 10
    85 kg (187,39 lbs) x 10
    80 kg (176,37 lbs) x 10
    80 kg (176,37 lbs) x 10
    80 kg (176,37 lbs) x 10
    65 kg (143,3 lbs) x 10
    65 kg (143,3 lbs) x 10

    A high rep day, with a good burn in the hams and calves.

    I really need to rest tomorrow, so that the pecs and back are
    fully recovered and ready to be torn down again on friday.

    So the plan is to keep myself occupied with boring stuff like laundry and cleaning.
    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. #34
    Registered User NaotoDate's Avatar
    Join Date: Oct 2012
    Stats: 6'2", 235 lbs
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    Chest & back

    Bench press
    110 kg (242,51 lbs) x 8 (movie clip below)
    110 kg (242,51 lbs) x 8
    110 kg (242,51 lbs) x 8

    Incline dumbbell press
    45 kg (99,21 lbs) x 8
    45 kg (99,21 lbs) x 7
    45 kg (99,21 lbs) x 6

    Cable cross
    50 kg (110,23 lbs) x 8
    50 kg (110,23 lbs) x 8

    Dumbbell flyes
    25 kg (55,12 lbs) x 8
    25 kg (55,12 lbs) x 8


    Barbell row
    105 kg (231,49 lbs) x 8
    105 kg (231,49 lbs) x 8

    Seated cable row (V-handle)
    110 kg (242,51 lbs) x 8
    110 kg (242,51 lbs) x 8

    Lat pulldown behind neck (straight bar)
    80 kg (176,37 lbs) x 8
    80 kg (176,37 lbs) x 8

    Lat pulldown to chest (V-handle)
    70 kg (154,32 lbs) x 8
    70 kg (154,32 lbs) x 8

    Instead of adding more weight, I did a couple of extra reps in each exercise. I believe it's a good
    way to keep the form and prepare for upcoming heavier sets. Anyhow, I felt strong and was quite
    satisfied when the workout was over. The plan now is to rest for two days (saturday-sunday) and
    then hit the gym again on monday.

    Bench press 110 kg (242,51 lbs) x 8 reps
    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. #35
    Registered User NaotoDate's Avatar
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    Chest & back

    Bench press
    105 kg (231,49 lbs) x 12
    105 kg (231,49 lbs) x 10

    Incline dumbbell press
    40 kg (88,18 lbs) x 13
    40 kg (88,18 lbs) x 11

    Cable cross
    50 kg (110,23 lbs) x 13
    45 kg (99,21 lbs) x 11

    Dumbbell flyes
    22,5 kg (49,6 lbs) x 12
    22,5 kg (49,6 lbs) x 11


    Barbell row
    100 kg (220,46 lbs) x 12
    105 kg (231,49 lbs) x 11
    100 kg (220,46 lbs) x 12

    Seated cable row V-handle
    105 kg (231,49 lbs) x 10
    105 kg (231,49 lbs) x 10
    105 kg (231,49 lbs) x 10

    Lat pulldown to chest (V-handle)
    70 kg (154,32 lbs) x 10
    70 kg (154,32 lbs) x 10

    Did the graveyard shift at work this weekend. Came home at 8 am this morning, downed some breakfast and went to bed.
    Slept for 3 ˝ hours, woke up and couldn't fall asleep again. Damn.

    Todays gym session went ok after all. The energy dropped after the last set of dumbbell flyes, but I kept on going.
    Did some high rep sets today. I think I'm ready to add weight in the bench press.

    Time to eat. And listen to good music.



    Last edited by NaotoDate; 11-19-2012 at 12:18 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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  6. #36
    Team Kelei AD1984's Avatar
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    The cable rows and the lat pulldowns with a V bar are my favorites. After trials and errors, they are the only ones that stuck.

    Graveyard shifts are the worst, I don't miss them one bit. I used to take 1/2 of 5mg melatonin just so that I wouldn't wake up completely groggy.
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  7. #37
    Registered User NaotoDate's Avatar
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    Originally Posted by AD1984 View Post
    The cable rows and the lat pulldowns with a V bar are my favorites. After trials and errors, they are the only ones that stuck.

    Graveyard shifts are the worst, I don't miss them one bit. I used to take 1/2 of 5mg melatonin just so that I wouldn't wake up completely groggy.
    Yeah, the cable rows has always been a part of my training program. It's an exercise that's kind to my back and joints a s o.
    Also, easy to add weight and still keep the form. Hopefully it builds some muscles as well, hehe.

    I really hate that groggy, heavy head feeling when you wake up after a night shift. Almost like you've been out drinking, stolen Mike Tyson's tiger
    and found yourself laying on the floor, thinking "what the crap happened?".
    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. #38
    Registered User NaotoDate's Avatar
    Join Date: Oct 2012
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    Quads & calves

    Front squats
    90 kg (198,42 lbs) x 6
    90 kg (198,42 lbs) x 5
    90 kg (198,42 lbs) x 5
    90 kg (198,42 lbs) x 4
    80 kg (176,37 lbs) x 7
    80 kg (176,37 lbs) x 7

    Standing calf raises
    90 kg (198,42 lbs) x 10
    90 kg (198,42 lbs) x 10
    85 kg (187,39 lbs) x 10
    85 kg (187,39 lbs) x 10
    80 kg (176,37 lbs) x 10

    Slow and steady wins the race. Or something along those lines. Did an extra rep the first set of front squats,
    and 2 extra reps on the 5th set. Now, that's what I call progress. ;-)

    The calf raises felt very good. I'm squeeezing out the reps.

    I think it's time for some hams and shoulder action tomorrow after work.
    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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  9. #39
    Team Kelei AD1984's Avatar
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    Originally Posted by NaotoDate View Post
    Yeah, the cable rows has always been a part of my training program. It's an exercise that's kind to my back and joints a s o.
    Also, easy to add weight and still keep the form. Hopefully it builds some muscles as well, hehe.
    Indeed, whatever back I have was built mainly with those two, and I like the control I have over the weight. You have a very impressive physique. Whatever you did you get to this point, do more of that What are your medium and long term goals regarding body composition?

    Originally Posted by NaotoDate View Post
    I really hate that groggy, heavy head feeling when you wake up after a night shift. Almost like you've been out drinking, stolen Mike Tyson's tiger
    and found yourself laying on the floor, thinking "what the crap happened?".
    lol aware.
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  10. #40
    Registered User NaotoDate's Avatar
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    Originally Posted by AD1984 View Post
    Indeed, whatever back I have was built mainly with those two, and I like the control I have over the weight. You have a very impressive physique. Whatever you did you get to this point, do more of that What are your medium and long term goals regarding body composition?
    Thanks alot, that kind of feedback gives me a motivation boost. My goal for the winter and the upcoming spring is to gain as much muscle mass as I can,
    and at the same time have some sort of control over the body fat percentage.

    I did my very first cut from july last year to may, and lost 60 lbs (~266 lbs ---> ~207 lbs). Alot of fat of course, but unfortunately also some muscle mass.
    The next cut will be an easier ride now that I know what works, and how my body responds. My long term goal is to weigh 220 lbs with a single-digit body fat%.

    And as my internet buddy, Susuwatari, I'll be happy if I'm in my best shape at 40. But that's a loooong term goal.
    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. #41
    Registered User NaotoDate's Avatar
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    Hamstrings & shoulders

    Stiff deadlift
    105 kg (231,49 lbs) x 10
    105 kg (231,49 lbs) x 10
    105 kg (231,49 lbs) x 10

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

    Standing barbell military press
    55 kg (121,25 lbs) x 10
    55 kg (121,25 lbs) x 10
    50 kg (110,23 lbs) x 12

    Seated dumbbell lateral raise
    17,5 kg (38,58 lbs) x 8
    17,5 kg (38,58 lbs) x 8
    15 kg (33,07 lb) x 12

    Could add more weight and keep the form. Tight, strong reps in the military press. Left the gym satisfied.

    As usual, I have to force myself to take a day off. Tomorrow will be dedicated to food and rest. Chest and back on friday.

    If some human beings have super hero powers, Mercury was one of them. A voice as strong as Thor's hammer.

    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. #42
    Registered User Susuwatari's Avatar
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    Originally Posted by NaotoDate View Post

    And as my internet buddy, Susuwatari, I'll be happy if I'm in my best shape at 40. But that's a loooong term goal.
    Not that looong old man! heeeh!
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  13. #43
    Registered User NaotoDate's Avatar
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    Originally Posted by Susuwatari View Post
    Not that looong old man! heeeh!
    Let me put it this way.

    "Guys like you and me can fulfill our dreams. We can train, game ain't over. The sun is shining... and it ain't over."

    - The Man in the van


    ;-)
    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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  14. #44
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    Wow, 60lbs is no small feat. That must have been hard. I think after one more bulk and cut cycle, you will hit the single digits at 220ish. You have a big frame to fill out, unlike others The winter is very conducive to eating, training and sleeping. I plan on doing just that as well!

    Your facial hair...it’s like Movember on crack.
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  15. #45
    Registered User NaotoDate's Avatar
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    Originally Posted by AD1984 View Post
    Wow, 60lbs is no small feat. That must have been hard. I think after one more bulk and cut cycle, you will hit the single digits at 220ish. You have a big frame to fill out, unlike others The winter is very conducive to eating, training and sleeping. I plan on doing just that as well!

    Your facial hair...it’s like Movember on crack.
    Yeah, 60 lbs is quite alot, but I took my time and didn't rush anything. Could've done it a bit faster though. The winter is perfect for training, eating and growing.

    Hehe, I've shaved off most of beard now. Maybe I'll try a clean Tom Selleck look sometime. :-)
    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. #46
    Registered User NaotoDate's Avatar
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    Chest & back

    Bench press
    115 kg (253,5 lbs) x 6 (movie clip below)
    115 kg (253,5 lbs) x 6

    Incline dumbbell press
    50 kg (110,2 lbs) x 6 (movie clip below)
    50 kg (110,2 lbs) x 6

    Cable cross
    55 kg (121,3 lbs) x 6
    55 kg (121,3 lbs) x 6

    Dumbbell flyes
    25 kg (55,12 lbs) x 6
    27,5 kg (60,6 lbs) x 6


    Barbell row
    110 kg (242,5 lbs) x 6
    110 kg (242,5 lbs) x 6

    Seated cable row (V-handle)
    115 kg (253,5 lbs) x 6
    115 kg (253,5 lbs) x 6

    Lat pulldown behind neck (straight bar)
    80 kg (176,37 lbs) x 6
    85 kg (187,4 lbs) x 6

    Lat pulldown to chest (V-handle)
    70 kg (154,32 lbs) x 6
    75 kg (165,3 lbs) x 6

    Got my sweet revenge on the incline dumbbell press today. This time the weight was much easier to handle.
    A very good workout! Time to rest now for 2 days. Back in the gym again on monday.


    Bench press 115 kg (253,5 lbs) x 6 reps


    Incline dumbbell press 50 kg (110,2 lbs) x 6 reps



    Have a nice weekend!

    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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    Registered User Susuwatari's Avatar
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    Yeeeeeeah buddy! Strong DB press!
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    I think 75% in bodyfat is a bit high, no? haha
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    Registered User NaotoDate's Avatar
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    Originally Posted by Susuwatari View Post
    Yeeeeeeah buddy! Strong DB press!
    Yup yup, felt niiiice. Thanks!

    Originally Posted by Susuwatari View Post
    I think 75% in bodyfat is a bit high, no? haha
    Maybe a little ;-) Honestly, I really don't know where I am on the scale. Closer to 20% than 15%, that's for sure.
    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. #50
    Registered User NaotoDate's Avatar
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    Chest & back

    Bench press
    105 kg (231,5 lbs) x 10
    105 kg (231,5 lbs) x 10
    105 kg (231,5 lbs) x 11

    Incline dumbbell press
    45 kg (99,2 lbs) x 10
    40 kg (88,2 lbs) x 12

    Cable cross
    50 kg (110,2 lbs) x 11
    50 kg (110,2 lbs) x 11

    Dumbbell flyes
    22,5 kg (49,6 lbs) x 12
    22,5 kg (49,6 lbs) x 12


    Barbell row
    105 kg (231,5 lbs) x 10
    105 kg (231,5 lbs) x 10
    105 kg (231,5 lbs) x 10

    Seated cable row V-handle
    105 kg (231,5 lbs) x 10
    110 kg (242,5 lbs) x 10

    Lat pulldown behind neck (straight bar)
    75 kg (165,3 lbs) x 10
    75 kg (165,3 lbs) x 10

    Lat pulldown to chest (V-handle)
    70 kg (154,3 lbs) x 10
    70 kg (154,3 lbs) x 10

    I decided to keep the same weight in the becnh as last week. To compensate that I did an extra set and 11 reps.
    Went heavier on the incline dumbbell press the first set, and did 10 solid reps.

    The back was strong today and I did 3 sets on the barbell rows with a good groove far from fail.


    Here you go. One of THE best guitar covers of all time.

    Last edited by NaotoDate; 11-26-2012 at 11:07 AM.
    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. #51
    Registered User NaotoDate's Avatar
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    Quads & calves

    Front squats
    90 kg (198,42 lbs) x 5
    90 kg (198,42 lbs) x 5
    90 kg (198,42 lbs) x 4
    90 kg (198,42 lbs) x 4
    90 kg (198,42 lbs) x 4

    Standing barbell military press
    55 kg (121,25 lbs) x 10
    55 kg (121,25 lbs) x 10
    55 kg (121,25 lbs) x 12

    Seated dumbbell lateral raise
    17,5 kg (38,58 lbs) x 10
    17,5 kg (38,58 lbs) x 10
    17,5 kg (38,58 lbs) x 10

    I had quite a rough night with something like 4 hours of sleep. That happens from time to time when I work the night shift on
    the weekend and a dayshift a couple of days later. The body gets confused I guess. Well, I'll survive and won't complain.

    Today's gym session was good. Took it easy on the squats, but was remarkably stronger on the shoulder exercises. Especially
    the lateral raises.

    Now it's about time to feed myself and two hungry cats. Back in the gym tomorrow!
    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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  22. #52
    Team Kelei AD1984's Avatar
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    Take a video of seated raises? I'm curious to see how you do them.

    Cats lol. If they're anything like mine, you'd have to feed them first.
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    Registered User NaotoDate's Avatar
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    Originally Posted by AD1984 View Post
    Take a video of seated raises? I'm curious to see how you do them.

    Cats lol. If they're anything like mine, you'd have to feed them first.
    Next shoulder workout, when I'm using 38,5 lbs dumbbells, I'll post a video. There's a clip from november 13
    with 33 lbs...

    Heh, you know how it is with cats; they don't live with you... you live with them. There are days when I
    feel like a servant or something. :-)
    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. #54
    Registered User NaotoDate's Avatar
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    Hamstrings & calves

    Stiff deadlift
    105 kg (231,49 lbs) x 8
    105 kg (231,49 lbs) x 8
    105 kg (231,49 lbs) x 8

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

    Standing calf raises
    90 kg (198,42 lbs) x 10
    90 kg (198,42 lbs) x 10
    90 kg (198,42 lbs) x 10
    90 kg (198,42 lbs) x 10
    85 kg (187,39 lbs) x 10

    Nothing special to report. Got a good burn in the hams and calves.

    I'm really looking forward to tomorrows chest and back workout. The plan is to do an extra
    rep in every exercise and set.
    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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    in on this. loving the frequency you use for training different muscle groups. i like to hit everything 2x a week, none of that 1x per week split crap.

    some good jams in here too. coheed and cambria is great
    *Jungle Fever Crew*
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    Registered User NaotoDate's Avatar
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    Originally Posted by NF0913 View Post
    in on this. loving the frequency you use for training different muscle groups. i like to hit everything 2x a week, none of that 1x per week split crap.

    some good jams in here too. coheed and cambria is great
    Hey man, thanks for stopping by. I've trained for so many years now that I, more or less, know when I'm on my way to Overtrain City. This seem to work
    as long as I'm taking a day off here and there, keeping my mind hungry for more.

    Yeah, Coheed and Cambria, saw them live some years ago. Very 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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  27. #57
    Registered User NaotoDate's Avatar
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    Today's workout has been canceled. I think I'm about to having a cold or something, so I'm aiming for
    sunday instead. Hopefully it won't break out.

    Meanwhile I'll visit a sci-fi event tomorrow with a couple of friends. Rumor says that one of the guests
    will be the big super star himself; Mr Lorenzo Lamas. Usually you have to pay quite alot just to take a picture
    and get a signed poster, but in most cases it's not worth it. So I'll try to snap some free pics with my cell phone.

    That's about it. I'll be back.
    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. #58
    Registered User Susuwatari's Avatar
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    Originally Posted by NaotoDate View Post
    Today's workout has been canceled. I think I'm about to having a cold or something, so I'm aiming for
    sunday instead. Hopefully it won't break out.

    Meanwhile I'll visit a sci-fi event tomorrow with a couple of friends. Rumor says that one of the guests
    will be the big super star himself; Mr Lorenzo Lamas. Usually you have to pay quite alot just to take a picture
    and get a signed poster, but in most cases it's not worth it. So I'll try to snap some free pics with my cell phone.

    That's about it. I'll be back.
    Iv been to two of those scifi events, and on one of them mr Lorenzo was a guest (i think he need that money) its a bit sad to see all these fallen stars sitting there in a corner waiting for someone to pay 20bucks for a photo.

    But maybe you can find some cool movieposters or something :-)

    I would love to go to Comic Con thats the real deal.
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  29. #59
    Registered User NaotoDate's Avatar
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    Originally Posted by Susuwatari View Post
    Iv been to two of those scifi events, and on one of them mr Lorenzo was a guest (i think he need that money) its a bit sad to see all these fallen stars sitting there in a corner waiting for someone to pay 20bucks for a photo.

    But maybe you can find some cool movieposters or something :-)

    I would love to go to Comic Con thats the real deal.
    In some way, I almost feel a little sorry for them. Of all the guest stars, Lamas seemed the most uncomfortable. At one time, when he
    and I passed eachother, he almost smacked his head into a storm trooper helmet. Lamas just raised one hand to cover his face (?),
    looked down on the floor and was probably very close to say something that kids don't need to hear, hehe.

    Jake Busey looked really happy and relaxed though. He laughed, smiled the whole time and joked around with people. :-)

    Yes, Comic Con is the only event that counts if you want to see cool stuff. Would love to go there sometime!


    Chest & back

    Bench press
    115 kg (253,5 lbs) x 7 (movie clip below)
    115 kg (253,5 lbs) x 7

    Incline dumbbell press
    50 kg (110,2 lbs) x 7 (movie clip below)
    50 kg (110,2 lbs) x 7

    Cable cross
    55 kg (121,3 lbs) x 7
    55 kg (121,3 lbs) x 7

    Dumbbell flyes
    27,5 kg (60,6 lbs) x 7
    27,5 kg (60,6 lbs) x 7
    25 kg (55,12 lbs) x 7


    Barbell row
    110 kg (242,5 lbs) x 7
    110 kg (242,5 lbs) x 7

    Seated cable row (V-handle)
    115 kg (253,5 lbs) x 7
    115 kg (253,5 lbs) x 7

    Lat pulldown behind neck (straight bar)
    85 kg (187,4 lbs) x 7
    85 kg (187,4 lbs) x 7

    Lat pulldown to chest (V-handle)
    75 kg (165,3 lbs) x 7
    75 kg (165,3 lbs) x 7

    I didn't get a cold! Did one more rep in every set, just as planned.





    Visited the sci-fi yesterday and it was crowded, but more fun than I first thought it would be. Jake Busey, David Faustino,
    Jane Badler and Lorenzo Lamas were all there to sign photos and chat a little with the visitors. R2D2 was the highlight of the
    day. "He" drove around at the location, managed to avoid bumbing into people whilst making the classic R2 sounds. I didn't
    buy anything, but took some pictures.
    Attached Images
    Last edited by NaotoDate; 12-03-2012 at 07:15 AM.
    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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    Good form on the presses. I like that font on the videos, what eitor do you use?

    I cant see any of your photos?
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