- Takeshi Saitama Routine -
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[center][size=5][color=#a10833][b][size=6]- じこしょうかい -[/size]
Jikoshoukai
(Self presentation)[/b][/color][/size][/center]
[indent][b][size=5]- Intro:
[/size][/b][/indent]
Hello there, I hope you all are doing awesome and I'm here to share my training and diet routine, my goal is to evolve performance (strength, speed ...), aesthetic and learn english (I'm reproducing all that I learned playing Final fantasy VII)
But first off all, let me introduce myself
[b]Watashi no namae wa Takeshi Saitama desu
(My name is Takeshi Saitama)[/b]
I'm 90s generation (30 years old)
I Grew up playing video games, watching animes and eating a lot, what let me similar to Haru (Beverly Hills Ninja)
My first attemp on fitness goals was going from 241,5 to 151,8 (at 16 years old)
Now in the actual scenario, lockdown with all gyms closed I became increasingly anxious.
To achieve a better mood, I've gathered what I had, some things like light dumbbells, straight bar, punching bag and started training at home.
It's not much, but I think I was lucked to have all this at home.
[indent][b][size=5]- Training:[/size][/b][/indent]
Day on (3x on a week)
Weight training (Upper body - High reps with low loads)
*Trying to build rear delts and latissimus dorsi
1) Pronated grip pull ups + DeclinePush ups
2) Supinated grip pull ups + Closed grip push ups
3) Bent over lateral raise + Skull crusher (dumbbells) + fore arms
4) Front delts + Pull Over (dumbbells) + fore arms
5) Lateral raise + Unilateral biceps curl + ABS
6) Upright rows + Straight bar biceps curl + ABS
Day off (3x on a week)
1 hour running
1 hour boxing (30min shadow boxing + 30min punching bag)
*Depending on what time is it, I do only shadow boxing (1 hour)
[indent][b][size=5]- Diet:[/size][/b][/indent]
3000~3200 kcal
~160g protein
Carbs and fat dont have a fixed value, the rule is to not surpass 3200 kcal
[indent][b][size=5]- Goals:[/size][/b][/indent]
Not surpass 184 (maintain under 179,4 maybe it's a cool weight to perform)
Be more aesthetic, faster and strong (like Frank Medrano)
[indent][b][size=5]- Results:[/size][/b][/indent]
In 2 months doing that routine I came from 207 to 184, I improved in aesthetic, but most of the benefits was in performance, feeling lighter , more endurance, faster to run and punch the bag.
[indent][b][size=5]- Closure:[/size][/b][/indent]
Well then, I'm begining here and I hope you all share your knoledges of training/diet/english with me, all suggestions/corrections are welcome.
See you all next time, and I'm just another asian trying to be like water my friend...
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- Takeshi Saitama Routine -
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[center][size=5][color=#a10833][b]- Silly competition -[/b][/color][/size][/center]
[indent][b][size=5]- Intro:[/size][/b][/indent]
A few days ago, I was doing my "day off" training, running on the streets of my city, nothing different at all, sprinting always as possible, often I do around 10 medium-high intensity sprints of 30 seconds.
It was already night, movement in the city was normal, the climate too and of course also my performance, untill I turned the corner, in this part of my training the challenge began ... but first of all, how are you? Are things going all right? I hope you are doing awesome.
[b]Watashi no namae wa Takeshi Saitama desu
(My name is Takeshi Saitama)[/b]
Continuing the narrative, turning the corner I saw passing in front of me another runner, and some things caught my attention, he had athlete's physique and was running in a high pass.
At the first point this situation challenged me, and I thought in increasse the speed to overcome him as a parameter to know that I am at a good level of performance.
On the other hand, what a silly thing? Why do I have to compete with everybody?
This is like when you go to the gym, see somebody lifting more weights than you, and of course you add more loads just to prove yourself that you are stronger than him (c'mon who never thought like that?)
But I said to me, NO! Just do what you came to do and go home.
I continued my training having in mind to don't do a silly competition, however in the way the things are moving forward, I noticed that we are tracking the same rote, and again ...
[color=#4A2FB6]Me: Why not test yourself? We already have such a good oponent in front of us.[/color]
[color=#BD1839]Me: No, this is stupid.[/color]
[color=#4A2FB6]Me: But if you perfom in a greater level than him, it might be cool, isn't it?[/color]
[color=#BD1839]Me: Yes, but I don't will do that, leave me alone.[/color]
[color=#4A2FB6]Me: ...[/color]
[color=#BD1839]Me: ...[/color]
[color=#BD1839]Me: What?[/color]
[color=#4A2FB6]Me: I know[/color]
[color=#BD1839]Me: Know what?[/color]
[color=#4A2FB6]Me: Please, you are always training and training, have you never thought of putting your current level of skills into practice? If you beat him, even if in a small dispute, a guy who probably is an athlete, that might be nice and you will feel like a winner, right?[/color]
[color=#BD1839]Me: ... [size=7]YES!!![/size][/color]
And was in that context of internal conflict (silly thoughts) that I sprinted again in order to overtake my opponent, but he was a tough guy, and his constant rhythm was very fast, with this first try I cannot overtake him, but now the distance between us was short.
My strategy was, don't let the distance widen maintaining the same rhythm as him, and soon as possible another sprint to defeat him.
Maintain his rhythm was very painfull, fatigue wouldn't go away, I even thought that I cannot overtake him, but sometime later, I was recovered and sprinted again, this time just 30 seconds weren't enough, was necessary 50 seconds to overtake.
Now few steps ahead of my rival, I couldn't let him pass me, so victory would be mine only if I stay ahead long as possible.
I held in 1st until I have to turn the corner to go home and our routes changed.
Yes, we compete, under my own rules and I won, but he don't know lol.
[img]https://imagecdn.bodybuilding.com/gallery-photo/257352001/9493f26595e846859a1bbd8138321895-610xh.jpg[/img]
Excited from the competition, I added more 15 sprints of 12 seconds (focus on ATP CP energy system) just to make sure if we cross paths again, I will be prepared to another challenged (under my rules of course).
Boxing training I increase the volume of 1 hour to 1hour and 30 minutes.
[indent][b][size=5]- Training:[/size][/b][/indent]
Running:
1h and 30 minutes (10 sprints of 30 sec, 15 sprints of 12 seconds)
Boxing:
1h and 30 minutes of shadow boxing
[indent][b][size=5]- Diet:[/size][/b][/indent]
The same 3200 kcal (160g of ptn here)
Approximately 4 liters of water.
[indent][b][size=5]- Results:[/size][/b][/indent]
As a premium of all this silly competition, I gained a lot of pain in the hamstrings, already 2 trainings that I cutted off the running part, even walk is painfull
[indent][b][size=5]- Closure:[/size][/b][/indent]
If you are asking yourself if I am a competitive guy ... Yes I am, and for everyone that had dedicated your own time reading this [b]Kokoro yori kansha moushiagemasu[/b] (with all my heart, thank you)
[b]See you all next time, and I'm just another asian trying to be like water my friend...[/b]
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- Takeshi Saitama Routine -
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[center][size=5][color=#a10833][b]- おまえ わ もう しんでいる -
Omae wa mou shindeiru
[/b][/color][/size][/center]
[indent][b][size=5]- Intro:[/size][/b][/indent]
Is with good news that I came today, my city are moving from Purple phase to Orange phase, this means gyms will open soon (04/24 - Saturday)
I'm glad with the re-opening of the gyms, but I'm glad too for handle myself with what I had.
My plan is, first come back to the gym, do squats, dead lifts and bench press again, and second but not to soon, before I have to get organized, I'm beginner programmer, manage work and training is hard sometimes, but my idea is to go to some good Boxing gym.
[b]Watashi no namae wa Takeshi Saitama desu
(My name is Takeshi Saitama)[/b]
Talking about sports, is anybody there eagerly waiting for the Olympic games in Tokyo?
What is your favorite olympic sport?
I heard that "Animes" will be the icons for this Olympics lol (Makunouchi Ippo for boxing, of course)
I will share a secret with you all, when I was a teenager my dream was to be in the olympic games, but now at advanced age for competitions, my dream is to watch the olympic games in person.
[indent][b][size=5]- Training:[/size][/b][/indent]
For today I done some adjustments to my home weight training, lets check it out
1) Bent over lateral raise + Skull crusher (dumbbells) + fore arms
2) Bent over lateral raise + Decline push ups + Fore arms
3) Dumbbells front raise + Dumbbells Pull over + ABS
4) Lateral raises + Prone grip bent over rows + ABS
5) Supinated grip bent over rows + concentration curls
6) Upright rows + Unilateral curls
[indent][b][size=5]- Diet:[/size][/b][/indent]
Kcal: 3021
Ptn: 194g (Often I eat less, average 160g)
Cho: 403g
Fat: 72g
Fiber: 50g
Water: 5 liters
[indent][b][size=5]- Results:[/size][/b][/indent]
I Think I'm recovered from hamstring fatigue and pain, if yes, I root to cross paths with my runner rival.
[indent][b][size=5]- Closure:[/size][/b][/indent]
Hey, for all 80/90s generation, I want to show you all my new tattoo (I earned in a Sonic easter egg).
[img]https://imagecdn.bodybuilding.com/gallery-photo/257352001/4cc7dab09aa84a7297bdbd5a60bb43cd-610xh.jpg[/img]
[b]It's Tails[/b]
But this give me an idea of an otaku tattoo, what do you think?
[img]https://imagecdn.bodybuilding.com/gallery-photo/257352001/f9309a986ed9459f90f382c80d0a03b0-610xh.jpg[/img]
[b]See you all next time, and I'm just another asian trying to be like water my friend...[/b]
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- Takeshi Saitama Routine -
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[center][size=5][color=#a10833][b]- 一日分の食事 -
Ichinichi bun no shokuji
(Full day of eating)
[/b][/color][/size][/center]
[indent][b][size=5]- Intro:[/size][/b][/indent]
[b]Watashi no namae wa Takeshi Saitama desu
(My name is Takeshi Saitama)[/b]
With this post I want to show how is one day of my diet plan, recalling that not always I do exactly the same thing all days, but always less than 3200 kcal, protein the rule is not less than 1,5 grams per kilogram (120g), carbs and fat the amount what fit in the rule of maximum of 3200 kcal per day.
[img]https://imagecdn.bodybuilding.com/gallery-photo/257352001/d854f17ae1e242c68afd4a39f5f8d4a6-610xh.jpg[/img]
[b]Itadakimasu![/b]
[indent][b][size=5]- Diet:[/size][/b][/indent]
[b]Meal 01:[/b]
2 units - Low fat yogurt
2 units - Yogurt
[img]https://imagecdn.bodybuilding.com/gallery-photo/257352001/1bc6a4ad10564df789b261941b1b56de-610xh.jpg[/img]
[b]Meal 02:[/b]
(often the post workout)
200g - Rice
200g - Raw chicken breast (After weighing I cook, of course)
200g - bean
10g - Olive oil
200g - Grape fruit juice
Free - Vegetables (Broccoli + Carrot)
[img]https://imagecdn.bodybuilding.com/gallery-photo/257352001/6df2dcfaff9645f89656a82e06a696b4-610xh.jpg[/img]
[b]Meal 03:[/b]
500ml - Milk
30g - Sustagen kids
30g - Sugar
30g - Cocoa powder
115g - Banana
30g - Chestnuts
5g - Cinnamon powder
[img]https://imagecdn.bodybuilding.com/gallery-photo/257352001/abc948c8b336484ebbe0030a507aeebc-610xh.jpg[/img]
[b]Meal 04:[/b]
100g - Dried meat
130g - tapioca
50g - Mozzarela
300ml - Milk
[img]https://imagecdn.bodybuilding.com/gallery-photo/257352001/170adf45d7014d20bbc43712d5fa5958-610xh.jpg[/img]
[b]Total:[/b]
[img]https://imagecdn.bodybuilding.com/gallery-photo/257352001/a9104f2992e641c29e23b2602b111c42-610xh.jpg[/img]
[indent][b][size=5]- Closure:[/size][/b][/indent]
That was my full day of eating, would you change/suggest anything? Feel free to comment.
[b]See you all next time, and I'm just another asian trying to be like water my friend...[/b]
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- Takeshi Saitama Routine -
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[center][size=5][color=#a10833][b]- Coconut water -
[/b][/color][/size][/center]
[indent][b][size=5]- Intro:
[/size][/b][/indent]Today is the reopening of the gyms in my city, I'm excited to return training at the gym, for this come back I have in mind to test Power Building training structure. What do you think?
Let's check this out.
[b]Watashi no namae wa Takeshi Saitama desu
(My name is Takeshi Saitama)[/b]
First of all, I dont know if this type of training is referred as Power (power lifting) Building (body building) in everywhere, but from what I understand consist in:
(feel free to share your knowledge if I'm with a controversial reasoning)
[b]Main lift:[/b]
Focus on power lifting, develop strength by work on ATP-CP energetic system.
[b]How to do that:[/b]
Low reps with high loads or loads greater than 70% of a RM and rests greater then 3 minutes.
Often the exercises are Squat, Dead lift, and Bench press. (I've seen people using Bench over row and shoulder press in the main lift, sounds interesting and I will put on practice)
[b]Acessory:[/b]
In power lifting, acessory training has the goal to develop the muscles who support the main lift, but in Power Building, the acessory training is focused in develop weak parts of the body, in order to correct proportion working in a more aesthetic line of the body. In other words, is focused on Body building.
[b]How to do that:[/b]
Exercises or the focus is directed to the parts of the body what you want to develop.
example: If you dont have a good lateral shoulder, here in acessory training you work on them.
It's not required to work with only low reps, but with any form that is good to hipertofy.
Particularly I will use this range of reps [b]>= 5 && <= 12[/b]
[indent][b][size=5]- Training:
[/size][/b][/indent][b]Power Building - A:
[/b]
1) (ML) Bench press + (Acc) Leg extension + (Acc) Rear delts
[b]ML:[/b]
(Reps x one sided weight of the bar.)
(Warm up) 10~15 x 20kg | (Warm up) 10~15 x 25kg | 8 x 30kg
5 x 33kg | 5 x 35kg | 4 x 36kg
3 x 37kg | 3 x 38kg
[b](To be honest, I'm saddened here)[/b]
[img]https://imagecdn.bodybuilding.com/gallery-photo/257352001/d8e79b658aa4497b877a914af97fc513-610xh.jpg[/img]
2) (ML) Squat + (Acc) Lateral raises + (Acc) Skull crusher
[b]ML:[/b]
(Warm up) 10~15 x 25kg | (Warm up) 10~15 x 30kg
8 x 35kg | 5 x 40kg | 5 x 45kg
5 x 50kg | 5x 53kg
[b](Saddened again)[/b]
[img]https://imagecdn.bodybuilding.com/gallery-photo/257352001/ccfe453310e54c06abd499aded02c842-610xh.jpg[/img]
Hey hey, do you know that I'ts so hard to try squat heavy, right?
But in this case, always being sad with my current performance, one thing made me happy for a moment.
At the reception of the gym, were handing out coconut water, so let's do a break for drink some coconut water!
[img]https://imagecdn.bodybuilding.com/gallery-photo/257352001/2f00724f09b14e0cb05189a17e7122fa-610xh.jpg[/img]
[b]After coconut water![/b]
[img]https://imagecdn.bodybuilding.com/gallery-photo/257352001/df5d12ee91ba4493aa56fba8ba28df18-610xh.jpg[/img]
3) (ML) Shoulder press machine + (Acc) ABS + (Acc) Fore arms
[b]ML:[/b]
(I think every single unity has 5kg)
(Warm up) 10~15 x 7u | 8 x 8u
5 x 9u | 5 x 10u | 4 x 11u
4) (Acc) Pull over + (Acc) Arnold press + (Acc) Triceps pushdowns
[indent][b][size=5]- Diet:
[/size][/b][/indent]Thinking in move up the calories a bit.
Current kcal: 3200.
[indent][b][size=5]- Goals:
[/size][/b][/indent]Develop strength for two reasons, because it's cool do strength trainings and to land powerfull punches in front of the punching bag (♫ Three! Two! One! Kill shot!)
[img]https://cdn.shopify.com/s/files/1/2693/0654/files/saitama-testosterone_1024x1024.jpg?v=1575628375[/img]
[indent][b][size=5]- Closure:
[/size][/b][/indent]Hey, let me know your numbers on main lifts, feel free to share!
Thanks.
[b]See you all next time, and I'm just another asian trying to be like water my friend...[/b]
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- Takeshi Saitama Routine -
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[center][size=5][color=#a10833][b]- Short-tempered -[/b][/color][/size][/center]
[indent][b][size=5]- Intro:
[/size][/b][/indent]
One more time I was running, doing my training (day off) in the morning, as usual all doing normal, quiet, and my rhythm was low, I'm still suffering with problems from the challenge with the runner, my left hamstring is limiting my training.
All doing normal, until ...
[b]Watashi no namae wa Takeshi Saitama desu
(My name is Takeshi Saitama)[/b]
Until I cross path with a stranger cyclist, no problem at all, but when he came at my side, he sad somenthing provoking me, at first sight I've doubted that it could be a offense, so I looked back (We were in opposite direction) trying to understand the situation, and he continued insulting me, one, two, three times.
... I'm not a person looking for start a fight, but if someone start a fight with me, I understand this as a challenge, so you all already know how it reverberated in my mind, don't you?
[color=#4A2FB6]Me: You already know, don't you?[/color]
[color=#BD1839]Me: Yes![/color]
[color=#4A2FB6]Me: That's what I'm talking about, he challenged us, so .... challenged accepted, right?[/color]
[color=#BD1839]Me: Yes![/color]
[img]https://i.ytimg.com/vi/do9W3gYVEOo/maxresdefault.jpg[/img]
In this moment, I turned to his direction and he pass to talk even more offenses, as a answer I walked two steps in his direction and invited him for a fight.
For my surprise he just gave a sour smile and gestured like if he wanted to say, no, let's forget this
[indent][b][size=5]- Training:
[/size][/b][/indent]
[b]Running:[/b]
1 Hour in low pace.
[b]Boxing:[/b]
1 Hour shadow boxing
30 minutes punching bag
Returning to do Power building trainings, I already can say that the main lifts parts focused on power lifting, are helping me to have a progress in launch powerfull punches, I'm having less dificult in movements that depends to rotate the trunk with power.
[img]https://imagecdn.bodybuilding.com/gallery-photo/257352001/7152ab055e3040ad832b0c225f6b64b9-610xh.jpg[/img]
[indent][b][size=5]- Diet:
[/size][/b][/indent]
[b]3500~3800kcal[/b]
Turn up a bit the calories, are turning all more easy to be on diet, but I think soon as possible I have to return to 3000~3200 kcal, because I have in mind to down to 78kg or less.
[indent][b][size=5]- Closure:
[/size][/b][/indent]
[img]https://cdn.dicionariopopular.com/imagens/conselhos-do-he-man-og.jpg[/img]
Today we have saw a big mess, but don't do like me, we have to be peaceful persons,
not always is necessary a brawl to solve things and I recognize that I acted in bad and not inteligent way.
And this was our learning.
(sorry for the shor-tempered)
[img]https://veja.abril.com.br/wp-content/uploads/2016/11/he-man1.jpg[/img]
[b]See you all next time, and I'm just another asian trying to be like water my friend...[/b]
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- Takeshi Saitama Routine -
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[center][size=5][color=#a10833][b] 一日一生
- Ichinichi isshou -
(Un giorno una vita)
(One Day, one life)
[/b][/color][/size][/center]
[indent][b][size=5]- Intro:
[/size][/b][/indent]
Today I was excited, I was ...
[b]Watashi no namae wa Takeshi Saitama desu
(My name is Takeshi Saitama)[/b]
Anyway, let's see how my journey was today
[img]https://images-wixmp-ed30a86b8c4ca887773594c2.wixmp.com/f/12685f1e-74e2-41f8-a069-37c5861968f4/d8rf3d2-2a2488b2-6a9c-4282-9e6b-41b8b1268e93.jpg/v1/fill/w_412,h_350,q_70,strp/onizuka_eikichi_by_vigortheillustrator_d8rf3d2-350t.jpg?token=eyJ0eXAiOiJKV1QiLCJhbGciOiJIUzI1NiJ9.eyJzdWIiOiJ1cm46YXBwOiIsImlzcyI6InVybjphcHA6Iiwib2JqIjpbW3siaGVpZ2h0IjoiPD0xMzYxIiwicGF0aCI6IlwvZlwvMTI2ODVmMWUtNzRlMi00MWY4LWEwNjktMzdjNTg2MTk2OGY0XC9kOHJmM2QyLTJhMjQ4OGIyLTZhOWMtNDI4Mi05ZTZiLTQxYjhiMTI2OGU5My5qcGciLCJ3aWR0aCI6Ijw9MTYwMCJ9XV0sImF1ZCI6WyJ1cm46c2VydmljZTppbWFnZS5vcGVyYXRpb25zIl19.5V_Bp9qEy8tnIN3IHyLheCLd3AuKNhv9PQCA4hjLsFA[/img]
[indent][b][size=5]- Training:
[/size][/b][/indent]
[b]Power building - A [/b]
I spent the whole day thinking in having progress on Squat, so today I will report the Squat results
(I still do not posting about B training, because when I've done this training I don't saw many cool things to talk about, remembering that B training has Hamstrings and I'm still suffering with pain by the challenge with the runner)
[b]Squat:[b]
8 x 35
7 x 40
5 x 45
5 x 50
4 x 53 [b](Old record)[/b]
3 x 55 [b](New record)[/b]
[indent][b][size=5]- Goals:
[/size][/b][/indent]
Maybe return to my numbers before I've been stoped by lockdown, but I have to remember that time I was 90kg, now I'm 80kg, maybe this will turn this goal more harder.
On the other hand, achieve this would be a great reward, because being more lean (smaller in volume but bigger on quality) and at the same time more powerful lifting more and more weights, will bring to me a big happines.
Taking advantage of the context, I will venting one thing, I have a great admiration by Weight lifting athletes, in special for China (Lu Xiaojun, Shi Zhiyong and others). China you make me have a great pride to be asian, you all are [b]FANTASTIC[/b] and awesome. As a japanese (being half occidental) I hope Japan has good relations with China, Korea and all countries on Asia.
[b]My numbers before lockdown:[/b]
[b]Squat:[/b] 67kg each side
[b]Bench press:[/b] 47kg each side
[b]Dead lift:[/b] 60kg each side
[indent][b][size=5]- Results:
[/size][/b][/indent]55kg each side in Squat
I had an evolve of 2kg each side lol
For me, I was unmotivated with this little progress, in other words disappointed.
[indent][b][size=5]- Closure:
[/size][/b][/indent]I become sad when I'm not in a good performance, when I can't see progress, although progress was happening, I get more sad feeling defeat being in front of the goal that I visualized myself doing and failuring trying this.
I am competitive, I have olympic spirit, I always want being in a good level of performance, but sometimes I forget not to be immediatist.
There are times that I think only being better faster stronger early as possible and forget being far away from training injury long as possible.
I know that evolve effectively is thinking in long term, looking everyday training sustainably and not being negligent.
For me all this is the translation of the expression [b]Ichinichi isshou![/b]
I believe think in that form, I will be able to live doing what I most like to do.
[b]Kokoro no kotoba[/b]
(words from the heart)
[b]See you all next time, and I'm just another asian trying to be like water my friend...[/b]
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- Takeshi Saitama Routine -
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First of all, good afternoon for you all,
and I hope you all are doing awesome.
I would like to know what do you think about my journals?
What do you think woul be cool to see in my storytelling?
Do you add or cut something?
Will be cool know what do you guys think.
Thanks!
[/size]
- Takeshi Saitama Routine -
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[center][size=5][color=#a10833][b]- Progressing -
[/b][/color][/size][/center]
[indent][b][size=5]- Intro:
[/size][/b][/indent]
Finally, I'm having a good recovery from
the pain in the left hamstring,
I think I'm 75%.
So, even now I still not reported about a training B (Power building - B),
therefore today I will talk about my little progress on B training,
remembering that I have done B two times with non 100% hamstring.
[b]Watashi no namae wa
Takeshi Saitama desu
(My name is Takeshi Saitama)[/b]
[indent][b][size=5]- Training:
[/size][/b][/indent]
First of all, I want to share one thing ...
When I arrived in the gym, I noticed that I forget my
training annotation ... So I've done
what I remembered and completed training
with exercises that go to the same logic...
Patience ...
[img]https://imagecdn.bodybuilding.com/gallery-photo/257352001/fb368189bf5742278ed7eca1297c436b-610xh.jpg[/img]
[indent][b]Power Building - B
[/b][/indent][b]Only main lifts numer will be reported[/b]
[b]1)[/b](Acc) Lat pulldown
(Acc) Concentrations curl
(Acc) Hiperextension
[b]2)[/b](ML)Seated cable row
(Acc) Hammer curl
(Acc) ABS
Seated cable row is in main lift, because Bent over rows
works a lot hamstring, and I wanted to work them after.
[b]Seated cable row: [/b]
[b]1st: [/b]12 x 12 units
[b]2nd: [/b]10 x 13 units
[b]3rd: [/b]8 x 14 units
[b]4th: [/b]6 x 15 units
[b]5th: [/b]5 x 16 units
[b]6th: [/b]3 x 17 units
[b]3)[/b](Acc)Prone leg curl
(Acc) Fore arms
(Acc) ABS
[b]4)[/b](ML)Dead lift
(Acc) Fore arms
[b]Dead lift: [/b]
[b]1st: [/b]10 x 75kg
[b]2nd: [/b]8 x 85kg
[b]3rd: [/b]8 x 85kg
[b]4th: [/b]5 x 95kg
I don't get injuried to do all this, GREAT lol
[indent][b][size=5]- Closure:
[/size][/b][/indent]When I'm fully recovered from hamstring, I want to cross paths again
with the [b]runner[/b] for more one match!
[b]See you all next time, and I'm just another asian
trying to be like water my friend...[/b]
[/size]
- Takeshi Saitama Routine -
[size=4]
[center][size=5][color=#a10833][b]- A challenge named Squat -
[/b][/color][/size][/center]
[right][b][color=#a10833][size=5]
05/02/2021[/color][/size]
[/b][/right]
[indent][b][size=5]- Intro:
[/size][/b][/indent]Squat isn't my better main lift or my worst, but for sure I can say
this is what really getting on my nerves when I can't evolve in
the way I want.
First of all, are you all doing awesome? Today we will talk about
Squat (Training A).
But ... before we get started ...
I forgot again my training notation at home
[img]https://imagecdn.bodybuilding.com/gallery-photo/257352001/d3d3062a172d417e895ba302cae794fc-610xh.jpg[/img]
[b]Watashi no namae wa Takeshi Saitama desu
(My name is Takeshi Saitama)[/b]
[indent][b][size=5]- Training:
[/size][/b][/indent]
[b]Power building - A: [/b]
[b]1)[/b] (ML) Bench press + Leg extension
+ Rear delts
[b]2)[/b] (ML) Squat + Cross Over + Triceps
[b]3)[/b] Pull Over + ABS + Fore arms
[b]4)[/b] Side delt + Front delt
[b]Bench Press:[/b]
[b]1st:[/b] 12 x 65kg
[b]2nd:[/b] 10 x 75kg
[b]3rd:[/b] 5 x 85kg
[b]4th:[/b] 3 x 89kg
[b]5th:[/b] 2 x 91kg (I couldn't get over my [b]Current record[/b],
but .. ok, is not a problem at all ...)
[b]Squat:[/b]
[b]1st:[/b] 8 x 85kg
[b]2nd:[/b] 8 x 95kg
[b]3rd:[/b] 5 x 105kg
[b]4th:[/b] 5 x 115kg
[b]5th:[/b] 4 x 121kg
[b]6th:[/b] 3 x 125kg
[b]7th:[/b] 2 x 129kg
[b]8th:[/b] 1 x 131kg ([b]New record[/b], I got over my old record in
more 8kg, but I'm not happy, to be honest
I'm very discomforted with this numbers, I always visualize myself
with more loads, but it is all that I was able to lift)
After going to a situation with maximum loads to be able to do one
movement, I can find my 1RM, and now [b]I'm able to calculate
intensity levels for Squat[/b]
[img]https://imagecdn.bodybuilding.com/gallery-photo/257352001/04aecdcf8dee43ef8bf6a5d6ed674d50-610xh.jpg[/img]
[indent][b][size=5]- Diet:
[/size][/b][/indent]Free for all and cutting, a cool thing for an Endo-mesomorph!
[indent][b][size=5]- Goals:
[/size][/b][/indent]
One day lift 155kg in Squat!!!
[indent][b][size=5]- Results:
[/size][/b][/indent]Evolution of 8kg in Squat
[indent][b][size=5]- Closure:
[/size][/b][/indent]I was just thinking why I get tempered when things don't go as
I planned to be in Squat, I believe because Squat is my favorite
Main lift and I am discovering that.
I'm not happy with my evolution in the Squat, but let's continue
in that way, little by little, the important it's to always evolve.
[b]See you all next time, and I'm just another asian trying
to be like water my friend...[/b]
[/size]
- Takeshi Saitama Routine -
[size=4]
[center][size=6][color=#a10833][b]- TMNT -
[/b][/color][/size][/center]
[right][b][color=#a10833][size=5]
05/05/2021[/color][/size]
[/b][/right]
[indent][b][size=5]- Intro:
[/size][/b][/indent]In this day I came to the gym having in
mind to progress in Squat, and that was all
what mattered to me, but the youth has
suprised me, asking me how to train, how to diet and if we
could be friends ... and this was better
than any progress that I had in my trajectory.
[b]This part of my life ... this ... little part ...
is called happyness (The pursuit of happynes)[/b]
[img]https://imagecdn.bodybuilding.com/gallery-photo/257352001/18b7ad50e7ab4b8aacb21018ceba4a1d-610xh.jpg[/img]
[b]Watashi no namae wa Takeshi Saitama desu
(My name is Takeshi Saitama)[/b]
[indent][b][size=5]- Training:
[/size][/b][/indent]
[b]Power building - A:[/b]
[b]1) (ML)[/b] Bench press + Leg extension + Rear delts
[b]2) (ML)[/b] Squat + Cross Over + Triceps
[b]3)[/b] Pull Over + ABS + Fore arms
[b]4)[/b] Side delt + Front delt
As the equipment in my gym that I was using
is not so heavy in loads, I had to do some
adaptations for triceps:
[img]https://imagecdn.bodybuilding.com/gallery-photo/257352001/a783d5bd7021483db3878557de739e34-610xh.jpg[/img]
[b]Bench Press:[/b]
[b]1st:[/b] 15 x 65kg
[b]2nd:[/b] 12 x 75kg
[b]3rd:[/b] 7 x 85kg
[b]4th:[/b] 5 x 93kg
[b]5th:[/b] 3 x 99kg [b]New Record![/b]
[b]Squat:[/b]
[b]1st:[/b] 10 x 85kg
[b]2nd:[/b] 7 x 95kg
[b]3rd:[/b] 5 x 105kg
[b]4th:[/b] 5 x 115kg
[b]5th:[/b] 5 x 125kg
[b]6th:[/b] 3 x 135kg
[b]7th:[/b] 1 x 139kg [b]New Record![/b]
[img]https://imagecdn.bodybuilding.com/gallery-photo/257352001/e5e4e72d18754eba8b5e43ab44e866f5-610xh.jpg[/img]
[indent][b][size=5]- Results:
[/size][/b][/indent][b]Bench Press: [/b]99kg
[b]Squat: [/b]139kg
[indent][b][size=5]- Closure:
[/size][/b][/indent][b]And at the end of the training they was running on threadmill:[/b]
[img]https://imagecdn.bodybuilding.com/gallery-photo/257352001/5823bf5c13084eca893b950b2ffdc954-610xh.jpg[/img]
[b]COWABUNGA[/b]
[img]https://imagecdn.bodybuilding.com/gallery-photo/257352001/36e3ddc5a5344913bbec8d715636903d-610xh.jpg[/img]
[b]See you all next time, and I'm just another asian trying
to be like water my friend...[/b]
[/size]
- Takeshi Saitama Routine -
[size=4]
[center][size=6][color=#a10833][b]- Hiei's Dead Lifts -
[/b][/color][/size][/center]
[right][b][color=#a10833][size=5]
05/07/2021[/color][/size]
[/b][/right]
[indent][b][size=5]- Intro:
[/size][/b][/indent]And more one day training, doing what I most
like to do, train is the thing that brings meaning
to my life!!!
[b]Watashi no namae wa Takeshi Saitama desu
(My name is Takeshi Saitama)[/b]
[indent][b][size=5]- Training:
[/size][/b][/indent]As a Power Building - B day, I was a beat nervous
because I don't knew if my hamstring would be
good enough to do some decent dead lifts.
And the result was ...
[b]Power building - B:[/b]
[b]1)[/b] Pull ups + Concentration curls + Hyperextension
[b]2) (ML)[/b] B.O. row on T bar + Hammer curl + Leg curl
[b]3) (ML)[/b] Dead lift + Pull down + Rear Delts
[b]4)[/b] Shrugs + ABS + Forearms
[b]Accessories:[/b]
As I had some fun doing [b]pull ups[/b] with
additional weight, I have in mind to continue
showing evolution on this moviment
[b]Pull ups[/b]
[b]1st:[/b] 10 x B.W. (Body weight)
[b]2nd:[/b] 8 x B.W. + 4kg
[b]3rd:[/b] 6 x B.W + 8kg
[b]4th:[/b] 5 x B.W + 12kg
[b]5th:[/b] 5 x B.W + 14kg [b]Current record![/b]
[b]6th:[/b] 5 x B.W + 16kg [b]New record![/b]
[b]Main lifts:[/b]
[b]Bent over row on T bar[/b]
[b]1st:[/b] 15 x 65kg
[b]2nd:[/b] 10 x 75kg
I thought that I started with a good peformance,
doing awesome to break another personal record,
but maybe [b]pull ups[/b] has exhausted me and
my good performance came to shameful performance
[b]3rd:[/b] 3 x 85kg (I don't even reached my [b]current record > 95kg[/b])
[b]4th:[/b] 6 x 75kg (Upset...)
[img]https://imagecdn.bodybuilding.com/gallery-photo/257352001/1edbb51ec86e49b38a48a2645bc4c0e0-610xh.jpg[/img]
[b]Dead lift[/b]
I already got here with no confindence, but ...
[b]1st:[/b] 10 x 85kg
[b]2nd:[/b] 8 x 95kg
[b]3rd:[/b] 5 x 115kg [b]Current record[/b]
[b]4th:[/b] 5 x 125kg
[b]5th:[/b] 3 x 129kg
[b]6th:[/b] 1 x 131kg [b]New record![/b]
[b]Hiei brought me lucky:[/b]
[img]https://imagecdn.bodybuilding.com/gallery-photo/257352001/2255518f2e6f46f29de9bc2f8b9a6f80-610xh.jpg[/img]
[b]Hiei's sweaty t-shirt:[/b]
[img]https://imagecdn.bodybuilding.com/gallery-photo/257352001/73a12cd0a87d489c9ba719aafec5a14f-610xh.jpg[/img]
[indent][b][size=5]- Goals:
[/size][/b][/indent]Someone think that I am training for the olympics
[indent][b][size=5]- Results:
[/size][/b][/indent][b]Pull ups: 5 x B.W + 16kg[/b]
[b]Dead lift: 1 x 131kg[/b]
[indent][b][size=5]- Closure:
[/size][/b][/indent]Sometimes I think I will be succeed in front of all
loads and then I get defeated, and sometimes
with no confidence I overcome the loads ...
Why? I don't know. Do you know?
[b]See you all next time, and I'm just another asian trying
to be like water my friend...[/b]
[/size]
Eating for the training to endure better and rest well
[QUOTE=ThiBezerra;1638315003][size=4]HAHAHA!
Ultraman is a great Tokusatsu, and if I am right, I have a photo on University times with an Ultraman action figure (I will search for this photo). Reading and understanding your line of thinking, I believe strategies like Carb Cycling would be great for Powerlifting (Or "normal people who want to evolve strength"), maybe High carb days would fit better one day after the training, to make sure that Muscle Glycogen was stored, and days that not precedes training, would fit better with Low Carb days, what do you think about that?
Remembering my short experience with powerlifting/"power" training, most times that I ate cheat meal (~5000 kcal) I could have a better performance on this type of training, but eating in that way my weight blew up and performance to run, jump and fight decreased![/size][/QUOTE]
My diet has changed so much after I reached my late 40s [i](I'm now >54)[/i] and stop training for Karate and regional Kumite, what I use to eat and train (explosive and weight) is very different now. Of course, just like you, I did my heavy lifting mainly for vanity purposes and improve for a sport, but with time I slowly shifted to street running (from the need to have enough air and endurance to endurance) and my diet shifted from quick energy and explosiveness, energy storage and muscle mass, changed it for endurance.
I think that you can try your plan, It does bring a good smile to my face, build some storage and have some good reserves for the heavy lifting day, and evaluate your results, learn from them, I think you are heading in the right direction, one more detail: [i]when lifting and training heavy - heavy resting well is perhaps the most important part of your workout for recovery, remember that muscle grows when you sleep.[/i] sleeping and sleeping well is very important, trust me.
[b]Hint![/b]
Search on how to make and map an expenditure table, learn how much energy you spend in a regular day, in that way you can adjust your fat, your protein, your carbs and make the adjustments you may need to have good endurance, good speed, good explosiveness
Learn to administer your life more efficiently
[QUOTE=ThiBezerra;1638394433][size=4]
Wow, 54 ... In profile photo you are great, good job my friend. Why do you stop with kumite? Kumite makes me remind this:
Yes, I agree, it was a similar phase than I am still living.
Hey man, you are great, thanks for always helping me, and about training heavy and resting heavy, in the beginning I was doing Day On/Day off weight trainings, but as time goes by, I shifted to train every day, I think turn back to Day On/Day Off would be a better option.
About the hint, calculate my macros based on my TEE, is this the same thing as the expenditure table?[/size][/QUOTE]
Thank you for your truly kind words, time passes by, and time is the ultimate judge, my realization is that what really matters in the end is to end your days with dignity and in health, I only wish I still look like in the profile picture I have in, my conditioning is still particularly good I'll dare to say but no longer chunky.
It is also a reminder to upload a new profile picture more in tune with my current shape, long gone are the heavy press bench session and leg press and squatting sessions.
[quote]calculate my macros based on my TEE, is this the same thing as the expenditure table?[/QUOTE]
Yes, one that will help you calculate what to eat when you go out to lift heavy, also one more thing remember never to do the same things every single day or else your very adaptable body will learn what you are doing and your progress will stop.
- Takeshi Saitama Routine -
[size=4]
[center][size=6][color=#a10833]
[b]- 東京 2020 -
Tokyo 2020[/b]
[/color][/size][/center]
[right][b][color=#a10833][size=5]
05/11/2021[/color][/size]
[/b][/right]
[indent][b][size=5]- Intro:
[/size][/b][/indent][img]https://gtimg.tokyo2020.org/image/private/t_article-image-desktop/v1619630638/production/lzkyhvfvx4d3aw5z4rdl[/img]
As time goes by, more I think about olympic games,
since child this was the coolest event to me, I always felt
adrenaline seeing this competition, through the high
level of performance one thing always caught my eye, the
plasticity of the movement (the beauty behind the
movement).
Nowadays, olympics still is the biggest event to me!
And of course I am rooting for some countries on Asia,
[b]Japan[/b], [b]China[/b], South and North [b]Korea[/b], [b]Mongolia[/b] And [b]Kazakhstan[/b].
About [b]Kazakhstan[/b], on [b]Amateur Boxing[/b] they ([b]My opinion[/b])
are the new potency on this sport.
Words from a huge fan from
[b]Serik Sapiyev - Kazakhstan:[/b]
69kg Gold medal - 2012 olympics (London)
Val Barker Trophy for best boxer at London 2012
[img]https://imagecdn.bodybuilding.com/gallery-photo/257352001/82b7879b4447419b86a93633f6be7998-610xh.jpg[/img]
[b]Watashi no namae wa Takeshi Saitama desu
(My name is Takeshi Saitama)[/b]
[indent][b][size=5]- Training:
[/size][/b][/indent][b]Power building - B:[/b]
[b]1)[/b] Pull ups + Concentration curls + Hyperextension
[b]2) (ML)[/b] B.O. row on T bar + Hammer curl + Leg curl
[b]3) (ML)[/b] Dead lift + Pull down + Rear Delts
[b]4)[/b] Shrugs + ABS + Forearms
[b]Accessories:[/b]
[b]Pull ups[/b]
[b]1st:[/b] 10 x B.W. (Body weight)
[b]2nd:[/b] 10 x B.W. + 4kg
[b]3rd:[/b] 7 x B.W + 8kg
[b]4th:[/b] 6 x B.W + 12kg
[b]5th:[/b] 5 x B.W + 16kg
[b]6th:[/b] 4 x B.W + 20kg [b]New record![/b]
[b]Main lifts:[/b]
[b]Bent over row on T bar[/b]
[b]1st:[/b] 14 x 75kg
[b]2nd:[/b] 10 x 85kg
[b]3rd:[/b] 8 x 95kg [b]Current record![/b]
[b]4th:[/b] 5 x 105kg [b]New record Yatta[/b]
[b]Dead lift[/b]
[b]1st:[/b] 10 x 75kg
[b]2nd:[/b] 8 x 85kg
[b]3rd:[/b] 5 x 105
[b]4th:[/b] 4x 115
[b]5th:[/b] 1 x 121 ([b]Shameful[/b])
[indent][b][size=5]- Results:
[/size][/b][/indent][b]Pull ups:[/b] 4 x B.W. + 20kg
[b]Bent over row on T bar:[/b] 5 x 105kg
[indent][b][size=5]- Closure:
[/size][/b][/indent]Back to the [b]Amateur Boxing[/b] topic, I really liked
Serik Sapiyev fighting system, but I'm also a fan of other
athletes on boxing, and they are:
[b]Zhou Shiming - China:[/b]
49kg Bronze medal - 2004 olympics (Athens)
49kg Gold medal - 2008 olympics (Beijing)
49kg Gold medal - 2012 olympics (London)
[b]This is the greatest proof that an image
speaks more than a thousand words[/b]
[img]https://imagecdn.bodybuilding.com/gallery-photo/257352001/5e4389ceb83f4b928ce783ddd64f8cf6-610xh.jpg[/img]
[b]Enkhbatyn Badar-Uugan - Mongolia:[/b]
54kg Gold medal - 2008 Olympics (Beijing)
[img]https://imagecdn.bodybuilding.com/gallery-photo/257352001/2e78d24092f94925bcc07be9057df37d-610xh.jpg[/img]
[b]Manus Boonjumnong - Thailand:[/b]
64kg Gold medal - 2004 olympics (Athens)
64kg Silver medal - 2008 olympics (Beijing)
[img]https://imagecdn.bodybuilding.com/gallery-photo/257352001/07b4b4aa0e45486794a995adce5a4311-610xh.jpg[/img]
[b]Reito Tsutsumi - Japan:[/b]
60kg Gold medal - 2021 AIBA World Boxing (Poland)
[b]I'am his fan because of three things:[/b]
[b]1)[/b] He is very similar to my cousin (Main)
[b]2)[/b] He is Highly talented
[b]3)[/b] He is asian athlete
[img]https://imagecdn.bodybuilding.com/gallery-photo/257352001/b7b8a3f6f82c44eb9ce84954ff8bb7d6-610xh.jpg[/img]
[b]See you all next time, and I'm just another asian trying
to be like water my friend...[/b]
[/size]
- Takeshi Saitama Routine -
[size=4]
[center][size=5][color=#a10833][b]- Swaying Mood! -
[/b][/color][/size][/center]
[right][b][color=#a10833][size=5]
06/09/2021[/color][/size]
[/b][/right]
[indent][b][size=5]- Intro:
[/size][/b][/indent]Hello there! I don't came here in my best, but to not be pessismist,
also I'm not in my worst. Somethings are disrupting my mood,
all that gets in the way on my training routine, makes me moody.
The responsible for all this mess is psoriasis, to fix this I'm taking
corticosteroids, but these medications have a side effect to gain
so much water retension, in the medication package insert says
that's possible gain around 20kg, last time I took corticosteroids,
I gained around 10kg ... this is so disheartening.
[img]https://imagecdn.bodybuilding.com/gallery-photo/257352001/695a5656a4ae41a0a10acbdb3bb2006c-610xh.jpg[/img]
[b]Watashi no namae wa Takeshi Saitama desu
(My name is Takeshi Saitama)[/b]
[indent][b][size=5]- Training:
[/size][/b][/indent]Even dishearted, and cheating my diet, training "performance"
are maintaned...
[b]Power building - A: [/b]
[b]1)[/b] (ML) Bench Press + Leg extension + Rear delts
[b]2)[/b] (ML) Squat + Peck Deck + Skull crusher
[b]3)[/b] Shoulder Press + Triceps push down + Fore arms
[b]4)[/b] Lateral raise + ABS + Fore arms
[b]Main lifts:[/b]
[b]Bench Press[/b]
[b]1:[/b] 8 x 75kg
[b]2:[/b] 8 x 81kg
[b]3:[/b] 5 x 87kg
[b]4:[/b] 5 x 93kg
[b]5:[/b] 3 x 97kg
[b]6:[/b] 2 x 101kg
As I was evolving, I think [b]2 x 101kg[/b] isn't bad.
[b]Squat[/b]
[b]1:[/b] 8 x 85kg
[b]2:[/b] 8 x 105kg
[b]3:[/b] 5 x 115g
[b]4:[/b] 3 x 125kg
[b]5:[/b] 3 x 135kg
Not to bad too.
I have one thing that I want to share, this can be strange or
maybe not... but last week I done a boxing training with my
first coach, where
Warm up (Jump rope) -> [b]OK[/b]
Sparring -> [b]OK[/b]
Mitt work -> [b]Defeated[/b]
I got sick, I was out of breath, and in that moment I
remembered what I was able to do in my 20s, in this moment
I was ashamed for having done a bad performance and
understood that I'm being old for sports and this made me
fall in tears...
[img]https://imagecdn.bodybuilding.com/gallery-photo/257352001/1be86a52802f494fa3d40241c3d360dc-610xh.jpg[/img]
But again, to not be only pessimist, he (coach) said that now
I have power on the punches, what was my weak point at my 20s
[indent][b][size=5]- Diet:
[/size][/b][/indent]Settled in 3000 kcal
Some days ago I saw some bodybuilders talking about Chris Aceto
diet plans focusing in train more intensive, and this resume in
[b]Low fat
High carb
Medium to high protein
[/b] Just to have sure that glycogen stocks will be all fuelled.
... I think this would be interesting, and I will try ...
[indent][b][size=5]- Closure:
[/size][/b][/indent]I'm still sad and angry for getting old to sport and being
"defeated" by a mitt work.
But let's see what happen from now on.
[b]43 days to Tokyo olympics[/b]
[b]See you all next time, and I'm just another asian trying
to be like water my friend...[/b]
[/size]