It just blows up and it feels different

[NaotoDate]

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!

[NaotoDate]

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

[NaotoDate]

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.

[NaotoDate]

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

[NaotoDate]

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 ½ 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.

[AD1984]

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.

[NaotoDate]

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?".

[NaotoDate]

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.

[AD1984]

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?

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.

[NaotoDate]

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.

[NaotoDate]

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.

[Susuwatari]

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!

[NaotoDate]

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


;-)

[AD1984]

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.

[NaotoDate]

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. :-)

[NaotoDate]

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!

[Susuwatari]

Yeeeeeeah buddy! Strong DB press!

[Susuwatari]

I think 75% in bodyfat is a bit high, no? haha

[NaotoDate]

Yeeeeeeah buddy! Strong DB press!

Yup yup, felt niiiice. Thanks!

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.

[NaotoDate]

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.

[NaotoDate]

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!

[AD1984]

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.

[NaotoDate]

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. :-)

[NaotoDate]

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.

[NF0913]

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

[NaotoDate]

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! :-)

[NaotoDate]

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.

[Susuwatari]

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.

[NaotoDate]

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.

[Susuwatari]

Good form on the presses. I like that font on the videos, what eitor do you use?

I cant see any of your photos?