PDA

View Full Version : The Natural Way



Pages : [1] 2

NaturalTrainee
01-11-10, 6:08 am
Well, I've finally decided to create my journey. Hope you will get to know the way I like to do things, the rational and natural way. No steroids, no tons of supplements. I'm a university student and an employee, so I can't settle for crap.

On the business, I'm on high volume phase now. By high volume, I don't mean 30 sets for the chest!

NaturalTrainee
01-11-10, 6:16 am
Arms were the target of the day. A superset day.

BB curls supersetted with pressdowns 15 for the warm up 3x12,10,8
Preacher curl supersetted with close grip bench 3x12,10,8
Alternate db curls supersetted with skulls 3x10 for the curls, 3x12 for the skulls

Pump was good, form was strict.(REALLY strict, not the shit you regard as strict)
9 sets. Not 20. Don't forget that bi's and tri's are SMALL muscle groups. Why do I always see misinform people than, doing endless sets?

NaturalTrainee
01-11-10, 6:18 am
Current split is:

Day 1 Arms
Day 2 Legs
Day 3 rest
Day 4 Back
Day 5 Chest
Days 6 and 7 off to ensure proper recovery time

C.Coronato
01-11-10, 3:24 pm
Awesome bro. A great place to set up shop.

NaturalTrainee
01-12-10, 12:35 pm
Thanks bro. Today it was legs. Time for some more ol' reliables.

Leg extensions 4x15-10
Hacks 4x12-8
Leg presses 4x12-8
Squats 3x10

Leg curls 4x12-8
Stiff legged deads 3x12-8

Seated calves raise 4x15-12

Pump was enormous, almost couldn't walk afterwards. Slammed a whey with dextrose shake and a solid meal after half an hour. Squats at the end are almost like suicide. Next week I'll twist it up a little bit. Each set was terminated 1-2 reps prior to failure in order to avoid overtraining.

NaturalTrainee
01-15-10, 2:50 am
Back and forearms

Vbar pulldowns 4x15-8
BB rows 4x12-8
DB rows 3x12-8
Deads 3x10(increasing the weight each set)

BB wrist curls ss with reverse wrist curls 2x15+
Reverse curls 2x12-8
Hammer curls 2x12-8

Everything pumped and there isn't soreness today.

NaturalTrainee
01-15-10, 6:06 am
Chest and shoulders

Incline press BB 4x15-8
DB flat press 4x12-8
Incline flyes 3x12-8
Crossover 2x15-12

Behind the neck press 4x12-8
Lateral raises 4x12-10 and a dropset on the last

Ok, but I didn't have a pump today. Other than that, it was solid.

NaturalTrainee
01-18-10, 7:44 am
Last resting day.
This week's order of bodyparts is:
Back and forearms
Chest and shoulders
Rest
Legs
Arms

The reason is that I had a brutal arm routine 2 days before with a fellow animal. Time to adjust...

NaturalTrainee
01-20-10, 3:48 am
Back and forearms

V-bar pulldowns 4x15-8
BB rows 4x12-8
Seated pulley rows 4x12-8
Deads 3x10

Wrist curls ss reverse wrist curls 2x fail

When I performed the last set of deads I was dizzy and I felt my head had no blood in it. I got a huge pump from them and I was so exhausted I couldn't perform more for the forearms.

squattingtillipuke
01-20-10, 8:27 am
Nice...light headed, ya know that you busted your ass on the deads!!!

NaturalTrainee
01-20-10, 10:10 am
Tell me, I find failure easier in lower rep ranges. A deadlift in the 10 rep to failure is just... asskicking. The form was strict in every exercise I performed and it felt great, so many years and it still feels terrific.

NaturalTrainee
01-20-10, 10:26 am
Today it was chest and shoulders:

Incline BB press 4x15-8
Flat DB press 4x12-8
Incline flies 3x10 with a dropset on the last
Crossover 2x15

Smith presses behind the neck 3x12-8
Lateral raises 2x10 with a dropset on the last

Pump in both chest and shoulders, the dropsets really pierced the muscles and everything was performed under control with nice, clean reps.

All my workouts are 45-60 minutes and my shake of choice post workout is consisted of dextrose, whey and nitro.

squattingtillipuke
01-20-10, 12:55 pm
Tell me, I find failure easier in lower rep ranges. A deadlift in the 10 rep to failure is just... asskicking. The form was strict in every exercise I performed and it felt great, so many years and it still feels terrific.

I have different days where I feel it differently. Those days where I feel like staying at 315 and killing reps are nice but I'm still looking for that 400 lb pull. Those days are lower reps at the higher weights but it still is felt the next day!!!

squattingtillipuke
01-20-10, 12:57 pm
Today it was chest and shoulders:

Incline BB press 4x15-8
Flat DB press 4x12-8
Incline flies 3x10 with a dropset on the last
Crossover 2x15

Smith presses behind the neck 3x12-8
Lateral raises 2x10 with a dropset on the last

Pump in both chest and shoulders, the dropsets really pierced the muscles and everything was performed under control with nice, clean reps.

All my workouts are 45-60 minutes and my shake of choice post workout is consisted of dextrose, whey and nitro.


Nice workout...I'm actually one that is starting to beleive more in whole food meals around your workout. The only shakes in my diet now are Real Gains, bulking obviously, and I'm really liking the whole foods. There are many different opinions to go by, currently I'm trying this one.

G Diesel
01-20-10, 1:15 pm
Workouts are looking concise and well thought out with a priority placed on recovery. Rational and focused, just as I expected. Good job bro.

Peace, G

NJC_Manhattan
01-20-10, 1:26 pm
Nice workouts man

NaturalTrainee
01-20-10, 2:07 pm
Nice workout...I'm actually one that is starting to beleive more in whole food meals around your workout. The only shakes in my diet now are Real Gains, bulking obviously, and I'm really liking the whole foods. There are many different opinions to go by, currently I'm trying this one.

I slam my solid meal for about half an hour after the shake. It consists merely of a good protein source(eggs, tuna, chicken or meat) and a good carbs source with a high glycemical value to get that insuline spike and recover properly. Energised as ever with some sugar in this specific meal from time to time. The solid meal principle is also applied before workout.

NaturalTrainee
01-20-10, 2:14 pm
Workouts are looking concise and well thought out with a priority placed on recovery. Rational and focused, just as I expected. Good job bro.

Peace, G

Thanks for your kindness G, I try to priorise recovery even in this high volume phase. So far, everything looks great and I'm already studying and structuring the intensity phase. I will stick to a higher volume for probabvly some more weeks and then I'll launch the higher intensity phase with fewer sets and smaller rep ranges targeting on daily improvement. as you know, I'm a big advocate of good form and exhausting only the target muscles, not throwing a weight around.

NaturalTrainee
01-20-10, 2:17 pm
Also, my supplementation is basic and cheap. I'm a firm believer of the good old food. When it comes to supplements I love the pak, whey(due to the varieties of ways it can be consumed affecting the absorbtion rate), nitro and dextrose for my carbs.

Birdman
01-20-10, 2:26 pm
nice 4 day split bro..lots of rest, just what the doctor ordered. goodluck man

NaturalTrainee
01-21-10, 6:41 am
Thanks, I try to ensure the recovery of every bodypart(and the CNS) so that it can work optimally. Today is a day off. I think that it would have been better. Through time I see that the 4 day split offering the most proper recovery is:
Day 1 Deltoids and triceps
Day 2 Back and traps
Rest
Day 3 Legs
Day 4 Chest and biceps
Rest 2 days

There are many scientific reasons for this order, but if you see the space between the bodyparts work( including secondary work) you will understand it is a rest optimal, perfect for us steroid free lifters.

NaturalTrainee
01-21-10, 10:33 am
Also, an another story. The rest time between sets. Currently I rest the minimum possible in order to trigger the anabolic effects and take advantage of this volume phase I'm into.

squattingtillipuke
01-21-10, 4:11 pm
I shoot for 60 seconds, mostly becaues I'm doing my workouts during lunch and I don't have time to piss around.

NaturalTrainee
01-22-10, 4:00 am
I'm ill. Day off today so legs will have to wait.

NaturalTrainee
01-22-10, 11:41 am
Actually, tomorrow is the arm day so I will judge by my recovery today.

C.Coronato
01-22-10, 11:58 am
Feel better brother.

NaturalTrainee
01-22-10, 1:07 pm
Health is priorized over training since it's purpose is supposed to be to make you healthier. Hope I will be fine.

NaturalTrainee
01-23-10, 4:05 am
Finally decided to skip today, too. I will take no risk to my health because I'm a firm believer that an athlet wants to be healthy and never risks by doing something potentially dangerous.

NaturalTrainee
01-24-10, 4:29 am
To be frank, this brief pause cause of the illness gave me the chance to thoughtly judge the results and my routine's efficiency and quality. After taking into consideration everything, I've decided to change some things in this split, which lead me to the following:

Day 1 Back and traps
Day 2 Shoulders and triceps
Day 3 Rest
Day 4 Legs and forearms
Day 5 Chest and biceps
Day 6 and 7 Rest

This routine is far more rational and well though throughout, since it will allow the opportunity of letting aside the flaws in the previous one. Exercises will remain basic and compound, with some isolation movements to be complete. The range in this pyramid will usually be 6-10 reps.

NaturalTrainee
01-25-10, 5:35 am
Today was the new routine's back day, so...

Hyperextentions 2x15(warmup)
Deadlifts 5x6
Dumbell rows 3x10
Wide grip pulldowns 3x10

BB shrugs 3x10
BB upright rows 3x10-8

Nice one. The back will have 2 routines which are to be altered each week.

squattingtillipuke
01-25-10, 7:56 am
Nice day. Looks solid!

NaturalTrainee
01-26-10, 6:54 am
Shoulders and tris

Seated press behind the neck 1x20, 3x10-8
Lateral raises 3x12-10 with a dropset on the last
Bent over laterals 2x12-10 with a dropset on the last

Pressdowns 2x25,12
Skullcrushers 3x10,8,8
Closegrip bench 3x8
Tricep extentions behind the neck 3x12,15,15

Very nice, I liked it. I'm considering adding one more press exercise for the delts.

squattingtillipuke
01-26-10, 7:53 am
love shoulder day...Arnold Presses have grown on me the last month. I like a nice slow and deliberate motion on it so that by the time I get to the end of the set my shit is shaking to finish it!

NaturalTrainee
01-26-10, 9:36 am
Arnold presses... this is a good exercise to consider, especially after having months to do it.

firsthorseman97
01-26-10, 10:10 am
Nice workouts. Consider me subbed.

NaturalTrainee
01-26-10, 12:03 pm
Let's see if this split is the best in scientific calculations judging from the recovery...

NaturalTrainee
01-27-10, 7:36 am
And now, time to rest. this rest day will prove very beneficial.

NaturalTrainee
01-27-10, 12:44 pm
I will be ready for legs tomorrow. This day off is excellent.

NaturalTrainee
01-28-10, 7:21 am
Legs

Leg extensions 2x high reps warmup
Hack squat 4x12-8
Leg presses 4x12-7
Squats 2x10

SLDL 2x10

After the intensity of the hacks, the higher intensity of the leg press the squats looked crazy. With a light weight I almost fell. Wtf, I tried to have blood in my head again and went to the Stiffs. I was so winged I landed 2 of these and went to the locker room.

NaturalTrainee
01-29-10, 11:27 am
Chest and biceps

Incline BB press 4x15-8
Flat DB press 4x12-8
Incline DB flyes 3x10 with a dropset on last

BB curls 3x15-8
DB curls 3x12-8
Cable curls 2x10,8 with a dropset on last

squattingtillipuke
01-29-10, 12:24 pm
2 great intense workouts here.

Gotta love the blood rushing away from your head into your legs!!!

Bent over with SLDL is some definate spots going on in the vision!!

NaturalTrainee
01-30-10, 5:22 am
I barely saw my way down! Even a set of lying curls would finish me off! But it was for the best, judging from the next day I didn't overtrain them, I was not too sore.

NaturalTrainee
01-31-10, 3:10 am
So... time to rest properly!

NaturalTrainee
02-01-10, 9:40 am
The new month start was with back and traps.

Seated one arm pulley row 3x12
BB row 3x8
Rack deads 3x12

DB shrugs 2x12

Done. After the rows and racks I was unable to perform more for the trapezius because I went extremely heavy.

squattingtillipuke
02-01-10, 12:29 pm
Solid work there. You should be toasted!!!

NaturalTrainee
02-02-10, 9:48 am
Shoulders and triceps

Arnold press 4x15-8
Seated press behind the neck 3x12-8
Lateral raises 3x10

Pressdowns 1x20
Skullchrushers 3x12-7
Close grip bench 3x10-6
Tricep extensions 2x15-12

Those Arnold presses really tired my shoulders pretty fast. The behind the neck presses were like hell but I managed everything and was stronger on every exercise. Proggression, the king of our game.

C.Coronato
02-02-10, 11:08 am
Looking real good brother.

NaturalTrainee
02-02-10, 3:10 pm
Hope so. Even though I'm currently on a volume phase, I still follow the overload principle and it still applies.

NaturalTrainee
02-05-10, 11:25 am
Chest and bi's. Skipped yesterday due to heavy schedule.

Incline BB 4x15-8
Flat DB 3x12-8
Incline flyes 3x12-8

BB curls 4x15-8
DB curls 3x12-8 with a dropset on last

I was ultra tired after the DB curls, great workout generally and clean reps as always. Gotta increase the weight everywhere, I'm stronger. Overload principle.

NaturalTrainee
02-08-10, 10:56 am
Back and traps

Hyperextensions2x warm up
Deads 4x6-5
DB rows 3x12-10
Wide grip pulldowns 3x10-7

BB shrugs 3x12-9
Upright rows 2x10-6

Back was toast after the deads, but everything was performed smoothly and by the numbers. Barely withstood the pulldowns. I was stronger now too.

firsthorseman97
02-08-10, 1:11 pm
Workouts are looking pretty solid, NT. Keep up the hard work!

C.Coronato
02-08-10, 2:40 pm
Big Back brother, way to work through the pain!

NaturalTrainee
02-08-10, 2:49 pm
If that's a way... It hurts just like the legs day. There is no pain for the animals. There is only improvement.

NaturalTrainee
02-09-10, 3:21 pm
Shoulders and tri's

Arnold presses 4x15-8
Smith behind the neck presses 3x12-9
Lateral raises 3x12-10

Pushdowns 1x20 warmup
Close grip presses 3x12-8
Skullcrushers 3x12-8
Overhead dumbell extensions 2x15,12

Great workout. The posterior head was fried on the Arnold presses and the posterior on the behind the neck. Angle effective work and the addition of the Arnold presses is great and refreshing. Triceps full pumped and working and yet again another workout where the weight was increased almost in every exercise.

NaturalTrainee
02-10-10, 3:46 am
Time to rest a bit. Today is a rest day and I've got uni and night shift.

NaturalTrainee
02-10-10, 2:03 pm
As far as diet goes, don't expect me to say stuff like meal 1,2,etc. I have only breakfast as a stample and vary every other meal as long as it meets my protein-carbs requirments. I don't go crazy with what some call clean bulk, because for me this term is meaningless. What I care about is to be happy with what I eat, not to eat time after time without enthusiasm.

NaturalTrainee
02-11-10, 10:52 am
Legs

Leg extensions 4x15-8
Hack squat 4x12-8
Leg press 4x12-7
Squats 2x10

Leg curls 2x12,10
SLDL 3x10

Terrific workout. I barely managed to complete the Stiffs and my hams were owned by those curls due to the form precision, same for quads from the hacks(!). No complaints, everything was fine though. Too much pain.

firsthorseman97
02-11-10, 11:01 am
Looks like you hammered out another great workout.

NaturalTrainee
02-11-10, 11:03 am
The weight is up in yet another bodypart and workout.

NaturalTrainee
02-12-10, 11:01 am
Chest, bi's and forearms

Incline BB press 4x12-6
Flat DB press 4x12-6
Incline flyes 3x10

BB curls 4x15-7
DB alternate curls 3x12-8
Hammer curls 2x10,8

Reverse wrist curls ss with wrist curls 2x fail
Reverse curls 2x10,8

Done. Pump in everything, weight increase in a hefty ammount of exercises.

NaturalTrainee
02-14-10, 8:38 am
And now, the 2nd day of the growing process: rest day. Now I realize how important it is.

Max-Angle
02-14-10, 9:40 am
And now, the 2nd day of the growing process: rest day. Now I realize how important it is.

For rest i've always just let nature take its course, if i have two-three-four days i can workout all in a row than ill do it but if i workout one day then have basketball games or will be busy those next couple days ill rest and do cardio if i have the time, i let what happens happens

Max-Angle
02-14-10, 9:43 am
Chest, bi's and forearms

Incline BB press 4x12-6
Flat DB press 4x12-6
Incline flyes 3x10

BB curls 4x15-7
DB alternate curls 3x12-8
Hammer curls 2x10,8

Reverse wrist curls ss with wrist curls 2x fail
Reverse curls 2x10,8

Done. Pump in everything, weight increase in a hefty ammount of exercises.

Greeks write there dates that way to? All i knew was that Germans wrote it that way.

Nice work man, keep it up, keep liftin'

NaturalTrainee
02-14-10, 9:58 am
I priorize rest exceptionally in this high volume phase(higher intensity is 3 weeks away and one completely off)... The good thing is that I'm beginning to love this program due to the "neutral zone" it moves into when it comes to set numbers and exercise selection. The analogy I like to use is a 3 compound-1 isolation.

NaturalTrainee
02-15-10, 3:55 am
Ahhh, I also have my tests on college running in a while...

Diet: I eat clean and go without counting the portions until I feel full, I just go and approach the proper ammount of nutritional elements in a bulk, slam some cheat meals here and there. A multivitamin also comes in handy.

NaturalTrainee
02-16-10, 8:08 am
Back and traps

Seated one arm cable rows 3x12
BB rows 3x8, 1x12
Rack deads 3x12

DB shrugs 3x15-12

Done. After the racks I was done for anyway. Weight up for BB rows, racks and shrugs.

WO time:50 minutes, I'm always in the 45-60 min. window anyway.

firsthorseman97
02-16-10, 8:57 am
Strong workout, NT. Sounds like your weights are heading in the right direction.

squattingtillipuke
02-16-10, 5:11 pm
still blowing shit up in a good way brother...Keep pushing! Progress is definately a part of your journey!!!

NaturalTrainee
02-17-10, 6:20 am
How could it not be? Seriously now, my weights are up on almost everything. I had enough time to follow such a workout protocol, so it launched me up. Hope we will keep improving brothers.

NaturalTrainee
02-17-10, 1:24 pm
Shoulders and triceps

Arnold presses 4x15-8
Behind the neck presses 3x12-8
Lateral raises 2x10

Pushdowns 1x20 warm up
Close grip bench 3x10-6
Decline skulls 3x12-6
Two arms DB extension 2x15-10

Weight increase on almost every exercise again, felt good and everything was done with my trademark strict form.

NaturalTrainee
02-18-10, 11:13 am
Let's rest today.

Firedrake
02-18-10, 8:45 pm
There's some solid work going on in here!

Very cool work!

NaturalTrainee
02-19-10, 8:34 am
There's some solid work going on in here!

Very cool work!

Thanks, just making this the best way I can.

NaturalTrainee
02-19-10, 11:24 am
Legs

Leg extensions 4x20-10
Hack squat 4x12-8
Leg press 3x12-8
Squat 2x12,10

Leg curls 3x12-10
SLDL 2x10,8

Done.

firsthorseman97
02-19-10, 11:39 am
Another great looking workout, NT!

NaturalTrainee
02-21-10, 4:08 am
Chest and biceps

Incline DB press 4x12-8
BB bench press 3x12-8
Incline flyes 3x10

BB curls 4x15-6
DB alternate curls 3x12-8
Incline hammer curls 2x12,15

Wrist curls 2xfail

NaturalTrainee
02-22-10, 10:50 am
Now my body and CNS should be ready to withstand a 5 day split. I will peak and then take a week off.

NaturalTrainee
02-22-10, 10:54 am
Back and calves

Hyperextentions 2x15 warmup
Deadlifts 4x6
Old school T bar rows 3x12,10
Pulldowns 3x10 with a double drop on last

Seated calf raises 4xfail

Done. My shins bleeded, I was shaking all over and I couldn't stand erect after the deads. No prob though. It's all good. A pump, improvement and I'm back home eating. The lower back was owned by the deads and the upper by the other two.

firsthorseman97
02-22-10, 11:05 am
Two more great workouts in here. Gotta love the bloody shins. You're really putting in some hard work.

C.Coronato
02-22-10, 11:09 am
Thats a solid, no bullshit, and to the point workout. Very nice NT.

NaturalTrainee
02-22-10, 11:16 am
Two more great workouts in here. Gotta love the bloody shins. You're really putting in some hard work.

Thanks bro, this is the deal. I never stop the workout I've started. It's a rule. I've even done this with my palms bleeding. The results of heavy deads.


Thats a solid, no bullshit, and to the point workout. Very nice NT.

Thanks, trying my best to train, eat and recover properly.

NaturalTrainee
02-23-10, 7:26 am
Chest

Decline DB press 4x10-8(1 set x15 warmup)
Incline BB press 3x8-6
Incline flyes 3x10

Cardio 15 min.

Done. Got a good pump, pretty good in both presses and the flyes.

NaturalTrainee
02-24-10, 12:50 pm
Legs

Smith squats 4x12-10(barely, weight up every time)
Leg press 3x10-8
Sissy squat 3xfailure
Leg extension 2xfail with lighter weights

SLDL 2x8-6

Calf presses 4x fail

Pump and connection were estabilished from the beginning, the changes affected really positive my legs. I barely walked after the sissy squats(the only stech exercise for quads) and killed them with the extensions which were ultra painful. SLDL and I was toast, lower back owned and legs even harder. All in all, it was pretty intense.

firsthorseman97
02-24-10, 1:12 pm
Your chest and leg days both look good. I like the intensity I pick up on in your posts.

NaturalTrainee
02-26-10, 9:17 am
Arms

Pushdowns 2x20-15 warmup
Dips 3x10-8
BB overhead extensions 3x12-10
V bar pushdowns 3x15-12

BB curls 4x15-8
Incline DB curls 3x10
Hammer curls 3x8-6

Reverse curls 2x15-12
BB wrist curls 2xfail

50 min. and everything fell good afterwards. Rep and weight increases for many exercises and I stopped feeling my muscles from the huge pumps.

NaturalTrainee
02-27-10, 9:08 am
Shoulders and traps

Military press 4x15-6
DB press 3x8-6
Incline one arm laterals 2x12-10

BB shrugs 3x15-12
DB shrugs 3x15-12

Military press was a killer because I had some time to incorporate it into my training. Great one.

Firedrake
02-27-10, 11:57 pm
Good, solid work going on -- well done!

NaturalTrainee
02-28-10, 3:41 am
Thank you Jim... Simply trying to put the best within me.

firsthorseman97
02-28-10, 10:41 am
I have to agree with Jim. Some great work being done in here.

PIJW
02-28-10, 10:47 am
Great workout, love to see shoulders getting hit hard. Keep up the solid work.

NaturalTrainee
03-01-10, 10:47 am
Back

Seated cable rows 4x15-8
BB rows 3x10-8
Rack deads 3x12

Weight increases(power up) in every exercise. My usual strict and focused form.

NaturalTrainee
03-02-10, 10:22 am
Chest

Incline BB 4x12-6
DB bench 3x12-8
Crossovers 2x15,12 with a dropset

Firedrake
03-02-10, 8:30 pm
Nice, tight work, NT!

NaturalTrainee
03-04-10, 7:35 am
Legs

Smith squats 4x15-10
Sissy squat 3xfail
Leg press 3x12-10
Leg extensions 2x15-12

Leg curls 2x12,10
SLDL 2x10

Not one of my good days, somewhat tired, but I made it still. Rest day today.

Thanks Jim.

firsthorseman97
03-04-10, 8:51 am
It may not have been a good day but you got thru it. Enjoy the rest day, sounds like you need it.

NaturalTrainee
03-04-10, 9:08 am
It felt like it was one of the days when you simply can't go to the intensity levels you're used to. This is natural, and the Pak helps me avoid it. Increased carbs yesterday and today.

Beach91
03-04-10, 9:37 am
With the rest and the increased carbs, your next session should go much better.

As for your last leg day not being one of your good days, everyone has days like that, what separates the champions from the challengers are those who forge ahead and complete those tougher sessions as opposed to just giving up and calling it a day

good work NT

NaturalTrainee
03-05-10, 10:06 am
Arms

Pushdowns 1x25(warmup)

Close grip bench 3x12-8
Skullcrushers 3x12-8
Pushdowns(straight bar) 3x15-12

BB curls 4x12-8
DB curls 3x10-8
Hammer curls 2x10-6

Reverse curls 2x10,8
Wrist curls 2xfail

Today I was far more energized, improved on some exercises and pretty focused on my arms. Very good day overall, the work was performed in 55 min.

Beach91
03-05-10, 10:30 am
Do you normally train your triceps before your biceps? Are you looking to improve or focus more on your triceps in your current training scheme?

NaturalTrainee
03-05-10, 10:43 am
It is a bigger muscle group so I train it first.

NaturalTrainee
03-06-10, 12:34 pm
Shoulders, traps and calves

Smith behind the neck presses 4x15-7
Cable side laterals(behind) 3x12
Bent over laterals 3x12-10

BB shrugs 3x12-10
Facepulls 2x12,10

Seated calf raises 3xfail
LP calf raises 3xfail

NaturalTrainee
03-08-10, 10:14 am
Back to back

Deadlift 5x6
T-bar rows 3x12-10
Lat pulldown 3x12
Cable row wide grip 3x10

Nice and clean.

NaturalTrainee
03-09-10, 12:12 pm
Rest today due to night shift and exams at the morning.

firsthorseman97
03-09-10, 12:20 pm
Just got caught up in here, NT. WOs are lookin' solid. Enjoy the rest day and good luck on your exams.

NaturalTrainee
03-09-10, 12:58 pm
Eu law sucks. Either way, passed it.

NaturalTrainee
03-10-10, 7:17 am
Chest

Decline DB press 4x15-8
Smith incline BB 4x12-8
Incline flyes 3x10

Feeling strong and good, weight increase at the decline presses.

firsthorseman97
03-10-10, 8:59 am
Chest day looks good. I like the rep ranges you use. Keep up the hard work.

NaturalTrainee
03-10-10, 9:42 am
I actually try to keep 'em close and vary them per exercise. Than again, I do a more traditional pyramid some times and I'm currently alternating 2 workouts per bodypart.

Max-Angle
03-10-10, 9:28 pm
Chest

Decline DB press 4x15-8
Smith incline BB 4x12-8
Incline flyes 3x10

Feeling strong and good, weight increase at the decline presses.

Keep up the good work man, hope your doing well

Phil800101
03-11-10, 9:59 pm
I like what I see in here! Subbed.

Firedrake
03-12-10, 12:00 am
Good chest day! Keep goin'!

NaturalTrainee
03-14-10, 7:16 am
My father lost his life two days ago, I hope God will rest his soul and forgive his sins. I haven't got time to train and I will restart tomorrow with a new 5 day split, allowed my body to rest and realize the difficulties I will face in the time coming.

The new split:

Arms
Back
Chest
Off
Legs
Shoulders
Off

Recommendations regarding anything(exercises, split, rest, sets) are welcome, I will create two different routines which will be alternated. One exercise(the cornerstone) will be kept and measured for strength improvements.
Cornerstones will be:
Legs- NT Leg press(my way of doing this)
Back- BB rows
Chest- Incline press
Shoulders- BB press
Triceps- Skullcrushers
Biceps- BB curls
Forearms- Reverse curls

The alternations will be revealed in time, rest time between sets will be brief as opposed to my previous "don't read the clock".

Phil800101
03-14-10, 2:25 pm
I am so sorry for your loss bro...

My condolences to you and your family, you will all be in my thoughts...

firsthorseman97
03-15-10, 6:52 am
So very sorry for your loss. You and your famly will be in my thoughts and prayers.

Beach91
03-15-10, 9:21 am
My condolences to you and your family NT, take care of yourself, your upcoming split looks good. My thoughts and prayers go out to you in this tough time

C.Coronato
03-15-10, 2:00 pm
Im sorry for your loss brother. I can only begin to imagine how hard it must be, and noones words can soothe the soul. Keep your head up and dont lose track of what you love.

PIJW
03-15-10, 2:05 pm
Im sorry for your loss brother. I can only begin to imagine how hard it must be, and noones words can soothe the soul. Keep your head up and dont lose track of what you love.

Sorry for your lose and hope you are doing ok.

NaturalTrainee
03-15-10, 2:27 pm
I am so sorry for your loss bro...

My condolences to you and your family, you will all be in my thoughts...


So very sorry for your loss. You and your famly will be in my thoughts and prayers.


My condolences to you and your family NT, take care of yourself, your upcoming split looks good. My thoughts and prayers go out to you in this tough time


Im sorry for your loss brother. I can only begin to imagine how hard it must be, and noones words can soothe the soul. Keep your head up and dont lose track of what you love.


Sorry for your lose and hope you are doing ok.

Thanks guys, it means a lot to me. He managed to escape death(cancer) 1 year ago, he had minimum scratces from a traffic accident after the surgery, he almost recovered and he just... Nothing related to his illness, I tried my best to be cool for my grandparents and attempted to find the best possible way to tell them since they are old and ill. I lied and told it smothly 1 hour before the burden to avoid the conciquences as much as I could and took every meter, called a doctor home and letting him tell it.

Anyway, day 1 of the routine:

Arms(superset day)

Warmup

Close grip bench ss BB curls 3x12-10
Decline skulls ss Machine preacher curls 3x10-8
V bar pushdowns ss Hammer curls 3x15-10

Pumped everything, shorter rests and the same weight. Felt better after doing what I like to do and running around to collect qualifiers. Glad I'm back!

Phil800101
03-15-10, 2:44 pm
Nice gun show bro! No doubt the pump was sick.

Hope everything is going ok...

NaturalTrainee
03-16-10, 12:55 pm
Back

Reverse grip bb rows 5x15-10
Underhand pulldowns 3x10-8
Rack deads 3x12

Basic stuff, no fancy machines. Felt good, weight up on the rows and a "shock" due to the grip changes.

firsthorseman97
03-16-10, 12:58 pm
Good stuff, NT. How ya holding up?

NaturalTrainee
03-16-10, 1:10 pm
Good stuff, NT. How ya holding up?

Moving the legal processes, happy I'm in the gym again and took care of everything. Time and patience will be my greatest allies now.

firsthorseman97
03-16-10, 1:20 pm
Moving the legal processes, happy I'm in the gym again and took care of everything. Time and patience will be my greatest allies now.

Glad to hear it. Stay strong.

Phil800101
03-16-10, 2:27 pm
Nice work my man! Simple, efficient, and effective.


Moving the legal processes, happy I'm in the gym again and took care of everything. Time and patience will be my greatest allies now.


Glad to hear it. Stay strong.

x2

NaturalTrainee
03-17-10, 8:25 am
Chest

Incline smith press 4x15-8
Post exhaust: Flat db press with incline flyes 3x8-6
Cable crossovers 3x15-12 and a drop on last

Huge pump, strength up on every exercise. I gave it all on the last set of every exercise and couldn't feel my chest on the crossovers, too pumped and devoted though. It may sound weird, but I see nice strength gains on this 5 day split.

firsthorseman97
03-17-10, 8:50 am
Nice session. I like how you went to complete failure at the end of each movement.

Phil800101
03-17-10, 9:28 am
Killer work there bro! Failure = growth.

PIJW
03-17-10, 10:06 am
Awesome job, those dropsets on cables looked good.

C.Coronato
03-17-10, 3:05 pm
Simple and to the point, nice NT!

NaturalTrainee
03-17-10, 3:53 pm
I do a more traditional pyramid on 1 exercise and try to keep the rest in a set rep range(f.e. 6-8, 8-10 etc) which differs between exercises trying to target different fibers with every exercise. Focused on the basic lifts and try to keep a 2-1 compound- isolation ratio since I believe both are required for the best results, always with strict form which allows for 1 or 2 cheat reps to get it done. Nothing fancy here, really.

NaturalTrainee
03-18-10, 9:16 am
Some rest today, my body is pretty beat because I always take the last set of my exercises to positive failure as I interpret it.

Beach91
03-18-10, 9:19 am
Hey NT, Enjoy the rest, it is well earned and deserved. I hope all is well for you and agree that the best training methods don't have to be fancy, you just have to stick with it and get it done.

Phil800101
03-18-10, 9:40 am
Enjoy the rest bro!

NaturalTrainee
03-18-10, 11:42 am
Hey NT, Enjoy the rest, it is well earned and deserved. I hope all is well for you and agree that the best training methods don't have to be fancy, you just have to stick with it and get it done.

I see the best results from basic exercises and machines, really. My supps are basic and my nutrition too. After 9 years in both olympic lifting(I dislike moving weights from point A to B) and bb, I see the best from basic stuff and optimum recovery.

C.Coronato
03-18-10, 4:20 pm
Everyone needs some rest! Thats great man, enjoy it!

NaturalTrainee
03-21-10, 7:50 am
19/3/2010

Legs

Pre exhaust: Leg extensions w/ Leg press 3x high reps
Smith machine squats 3x20-15
Sissy squats 3x15

Leg curls 3x20-12
SLDL 2x20

Really nice leg session, the pre exhaust was a killer and the sets were taken near failure or form(positive) failure. Pretty tired the rest of the day, huge pump after each muscle group.
Added a stretch movement for quads too.

20/3/2010

Shoulders

BB military press(standing) 5x15-6
NT machine press 3x12-10 with a drop on last(I sit reversed to maintain the arch on the back easily, use a thumbless grip and controlled motion and try to push with the outside of my hands. Proper execution imo less weight)
Cable laterals 3x12- Perfect, slow reps with what you would consider a light weight and a nice pump

Improved weight on the stample exercise(BB military press) and felt my traps really good so I avoided direct work.

Beach91
03-21-10, 9:32 am
You said in a previous post that you used to do olympic style lifting, Do you still do any Olympic lifting or are you mainly focused on bodybuilding now?

Phil800101
03-21-10, 10:56 am
Nice sessions bro! Keep on killing it.

NaturalTrainee
03-21-10, 3:18 pm
You said in a previous post that you used to do olympic style lifting, Do you still do any Olympic lifting or are you mainly focused on bodybuilding now?

Hate it. I think it hasn't got a meaning.

Beach91
03-21-10, 6:01 pm
OH ok, at least in trying it you figured it wasnt worth it for you, and are now on your current training path, your very decisive in your training and your routine is setup with a definite purpose which is very good it will keep you focused on your goals

I enjoy your journey, its simple, basic and to the point

NaturalTrainee
03-22-10, 8:11 am
Thanks, since I'm natural I don't have the fuel(I will tell it now, you CAN'T realize what a huge gap there is between the naturals and the "pumps") nor genetics to do complex and fancy isolation stuff I do those exercises which stimulate growth and I've found to work. Olympic lifting is moving a huge ammount of weight using every method you can incorporate and developing mere strength. I was little back then, my target is one: Grow naturally.

NaturalTrainee
03-22-10, 12:53 pm
Arms

Pushdowns(warm up) 2x20,15
Tricep dips 3xfail
Ez decline skulls 3x12-7
Kickbacks 2x15 with a dropset on last

Ez bar curls 4x15-8
Incline curls 3x12-8
Alternate db curls 2x12,10

Superset: Wrist curls w/ reverse wrist curls 2xfail

The deployment of the ez bar on both tri's and bi's created a different feeling and it was overally a great workout.

Phil800101
03-22-10, 12:55 pm
Nice gun show bro! Dropsets, working until failure, supersets...that should spur some growth. Good deal.

NaturalTrainee
03-22-10, 2:17 pm
I used some intensity techs, they sure come in handy here and there.

D-NUTZ
03-22-10, 8:28 pm
Nice arm day! Solid worked. Im subbed here!

NaturalTrainee
03-23-10, 12:06 pm
Back to back

BB rows 5x15-8, weight up
Wide grip pulldowns 4x12-8
Seated cable rows 3x12-10 weight up
Deads 2x10

Done. The deads at the end after such a long time were a killer and I felt all the movements after being even more careful on my form than usual. My back barely contracted after the seated rows, and the result was for the deads to be like a torture process.

firsthorseman97
03-23-10, 12:09 pm
Good Back day. Deads at the end are no joke.

Phil800101
03-23-10, 12:14 pm
Awesome session my man! Simple, efficient, and effective...deads at the end are always brutal, good stuff.

NaturalTrainee
03-23-10, 2:46 pm
The fatigue at the end makes 185 feel like 300... So damn difficult.

Beach91
03-23-10, 5:11 pm
Difficult is good though!

I too, am a natural lifter and totally agree, you must use the simple basic movements with as heavy a weight as you can handle for proper form to add muscle to your frame. Its a challenge, but i think thats what drives most natty builders is the challenge.

Keep up the work, soon you will do 300 and it will feel like 400, and so on and so forth

NaturalTrainee
03-24-10, 3:55 am
Not so interested in weight... As you see, I never post weight because it doesn't matter for me. If I was a powerlifter I would do it, but as a bodybuilder I am concerned about how the weight moves. They are two entirely different sports but still have roids in common.

NaturalTrainee
03-24-10, 6:34 am
Chest

Decline DB press 4x20-8
Incline BB press 3x10-5
Pre-exhaust: Incline flyes 3x12-10 w/ 3x10-8

Seated calf raises 3xfail

Nice WO, the pre exhaust ruined my last energy resorts and consulted to a great pump. Strength up for the declines, rest tomorrow.

firsthorseman97
03-24-10, 6:35 am
I like the rep ranges you used. That chest day looked like a good one!

Phil800101
03-24-10, 10:07 am
Killer chest workout bro! Nothing fancy, but it definitely works.

NaturalTrainee
03-26-10, 10:42 am
ZZZZZZZZ

Leg extensions 4x20-10
Hack squats 4x12-10
Leg presses 3x12,10,20

Leg curls 3x15-10
SLDL 2x12,10

Seated calf raises 3xfail

Legs were crushed after the hacks, weight up here. Hams were perfectly isolated by the leg curls(feet relaxed, letting all the weight fall on the hams, no momentum and visualizing the legs move away) and calfs got their beating too. Just my sh1t in form, for me form counts in bb and not weight. Great stuff overall.

Phil800101
03-26-10, 11:43 am
Sick work my man! I bet your legs were smoked after all of that.

firsthorseman97
03-26-10, 11:53 am
Nice work brutalizing your legs. Good shit!

C.Coronato
03-26-10, 12:02 pm
Gotta love those hacks! They kill me every time!

Beach91
03-26-10, 1:06 pm
Exactly NT, in bodybuilding form is everything, when your form is solid on exercises and you put in consistent work, nothing but good things will happen

NaturalTrainee
03-26-10, 1:17 pm
Yeah, with the proper olympic lifting-powerlifting stuff everyone can bench 375. Let the one bench with him and I can guarantee he will reduce it at least to 225 to do it properly.

NaturalTrainee
03-27-10, 12:29 pm
Shoulders

Military presses 4x15-6
Behind the neck smith presses 3x12-8
Cable laterals 3x15-12

Nice and quick, reps up for every single exercise so expecting a further power up next week. Clean reps and a nice range.

D-NUTZ
03-27-10, 12:40 pm
Solid, basic workout my friend.

Phil800101
03-27-10, 1:24 pm
Nice work my man! Simple, efficient, and effective.

NaturalTrainee
03-28-10, 10:38 am
Let's rest today, tomorrow it's arms time!

Phil800101
03-28-10, 11:56 am
Enjoy the rest bro!

NaturalTrainee
03-29-10, 3:41 pm
Arms

Pushdowns 2x20,15 warmup
Skullcrushers EZ bar 3x12-8
Dips 3x10-8
Seated triceps extentions(one arm) 3x15-12

BB curls 3x12-7
Incline db curls 3x12-10
Hammer curls 3x10-8

Reverse curls 3x12-8
Wrist curls 2xfail

Done. Strenght up on a lot of exercises, I was refreshed and slammed 'em good. Restack tomorrow with back. Perfect.

Phil800101
03-29-10, 6:17 pm
Killer session there NT! I bet you had a solid pump.

D-NUTZ
03-29-10, 8:36 pm
Solid arm day NT. Keep it up!

Firedrake
03-29-10, 8:41 pm
VERY nice arm day! I like both the selection of exercises and the rep ranges!

NaturalTrainee
03-30-10, 7:51 am
Back

BB rows 5x15-6
V-bar pulldowns 3x10-8
DB rows 3x10-8
Rack deads 3x12

Done. WO time in check(45 mins), smaller rest time than usual and weight up in both rows and racks. Beaten after the racks, I crawled to the locker room.

NaturalTrainee
03-30-10, 7:54 am
Killer session there NT! I bet you had a solid pump.

I did, but the real thing was that I increased the weight in dips, bb curls, hammer curls and reverse curls to make sure we're on track.


Solid arm day NT. Keep it up!

Thanks, I will honor you my brotherz.


VERY nice arm day! I like both the selection of exercises and the rep ranges!

Thanks, Jim, it's important to hear it from you my man.

Phil800101
03-30-10, 9:10 am
Sick session bro! Alot of work in 45 minutes.

NaturalTrainee
03-30-10, 12:39 pm
Hhhhmmmm... I'm out of Flex and Pack, must buy supplies today.

Firedrake
03-30-10, 5:52 pm
Hhhhmmmm... I'm out of Flex and Pack, must buy supplies today.

I just picked up more Pump, EAA and BCAA stack yesterday, and had refilled my Flex and IsoWhey last week. Gotta stay stocked!

Beach91
03-30-10, 9:28 pm
What is it like getting Universal/Animal supps in Greece? Do u have malls with supp stores, or do u have to go to a special outlet? I am just curious. Whats your basic supplement stack look like NT?

NaturalTrainee
03-31-10, 5:58 am
My local store supplies me with the goodies! My basic stack is:
Animal Pak
Animal Flex
Animal Omega
Whey with added BCAA's and L-glutamine

NaturalTrainee
03-31-10, 11:14 am
Chest

Pec deck 2x20-15(warmup)
Incline smith press 4x12-5(come on, one more)
DB flat bench 3x10
Incline flyes 3x12

I love this workout! Pump, strength up in the incline press and the flat. Re-supplied with my Pak and Flex, finally they're with me!

firsthorseman97
03-31-10, 11:16 am
Nice chest work and I like your stack, sticking to the basics.

C.Coronato
03-31-10, 11:17 am
Basics all around! Very nice brother!

Phil800101
03-31-10, 11:40 am
Nice work my man! Straight and to the point.

NaturalTrainee
04-02-10, 8:30 am
Time for my week off to ensure recovery and growth. Will most possibly return better than ever and ensure it with my friends Flex and Pak.

firsthorseman97
04-02-10, 9:01 am
Enjoy your week off. You've more than earned it. Rest up and come back stronger!

D-NUTZ
04-02-10, 11:12 am
Enjoy man.

Phil800101
04-03-10, 3:27 am
Enjoy the rest bro! It is well earned.

Firedrake
04-03-10, 2:49 pm
Time for my week off to ensure recovery and growth. Will most possibly return better than ever and ensure it with my friends Flex and Pak.

We all need a break now and again. Sometimes it's hard to STAY off, but it's another discipline, isn't it?

Come back strong!

NaturalTrainee
04-04-10, 3:52 am
For true my brothers, 3 days now and I feel like all my joints are thanking me for this break. The exhaust is coming out and I want to eliminate it before I'm back again.

Now, for a poll: What split should I run? A 4-day split or heavy/light routine I'm designing those days? What would you like to see?

NaturalTrainee
04-05-10, 3:44 am
Come on people, hit the reply button.

firsthorseman97
04-05-10, 6:19 am
I wanna see whatever split YOU think is going to work for YOU. I'm sure you'll make the right decision.

NaturalTrainee
04-05-10, 7:12 am
They will both be biblical, trust me on this. Simply present your preference.

C.Coronato
04-06-10, 3:11 pm
I personally like a 5 or 6 day split. Thats how i always run it.

Firedrake
04-06-10, 5:38 pm
I have pretty good luck running a 4 day split, but sometimes I split out calves and forearms as an "accessory" fifth day. I run cardio every day but leg day right now.

NaturalTrainee
04-11-10, 9:24 am
Ok, point taken. My new routine will follow the alternate workouts philosophy I have followed up to now and will be a 4 day split employing the reverse pyramid technique and some intensity stuff all around.

The bodypart order will be:
Day 1- Back
Day 2- Chest and shoulders
Day 3- Off
Day 4- Legs
Day 5- Arms
Day 6 & 7- Off

Cardio each time, cut off some calories to reduce some bf. Rest time will be 2:30 on the reverse pyramid sets and 1:30 on everything else.

Phil800101
04-11-10, 1:45 pm
Looks like a solid plan to me.

Beach91
04-11-10, 5:00 pm
Enjoy the rest of your rest week, the new plan looks solid, do you follow a cardio regimen at all?

NaturalTrainee
04-17-10, 11:05 am
Hell, after careful considerations for a more basic split I could consider a nice 5x5. Time is running out, gotta choose until Monday...

NaturalTrainee
04-19-10, 3:26 pm
The new 5x5

Squat 5x5
Incline bench press 5x5
BB rows 5x5
Accessory work- Decline skulls 2x8

Firedrake
04-19-10, 3:34 pm
Looks like fun! Now pile it on!

Phil800101
04-19-10, 10:42 pm
Nice work bro! Keep it up.

Beach91
04-20-10, 11:08 am
did u do all that heavy 5X5 work in one session or is the 5x5 the base for your new program?

NaturalTrainee
04-21-10, 10:21 am
Front squat 5x5
Military press 5x5
Deads 5x5
V-bar pullups 5x5
BB curls 2x8

In one session. It's so challenging I like it.

PIJW
04-21-10, 10:22 am
Front squat 5x5
Military press 5x5
Deads 5x5
V-bar pullups 5x5
BB curls 2x8

In one session. It's so challenging I like it.

Can't go wrong with compound movements there.

Phil800101
04-21-10, 12:08 pm
Sick session my man! Looks nice and brutal.

firsthorseman97
04-21-10, 12:11 pm
Great WO, NT!

NaturalTrainee
04-22-10, 10:56 am
Rest today.

Firedrake
04-22-10, 8:07 pm
Front squat 5x5
Military press 5x5
Deads 5x5
V-bar pullups 5x5
BB curls 2x8

In one session. It's so challenging I like it.

Nice! Enjoy the rest!

WilsDaddy
04-22-10, 8:27 pm
Front squat 5x5
Military press 5x5
Deads 5x5
V-bar pullups 5x5
BB curls 2x8

In one session. It's so challenging I like it.

*subbed* that's all over the map, nice full body pump brother.

NaturalTrainee
04-23-10, 7:14 am
Squat 5x5
Incline press 5x5 PR
BB rows 5x5 PR
Decline skulls 2x8 PR

Done.

Beach91
04-23-10, 8:38 am
Congratulations on the PRs, they are worked for and well earned, great Job NT

firsthorseman97
04-23-10, 9:12 am
Awesome workout! Congrats on all the PRs!

NaturalTrainee
04-23-10, 9:17 am
Cardio is up and running 20 mins after workout, the bike is good as far as now. I've noticed this routine is really exhausting, gotta eat up a bit.

NaturalTrainee
04-23-10, 9:18 am
Congratulations on the PRs, they are worked for and well earned, great Job NT


Awesome workout! Congrats on all the PRs!

Thank bros, it's only logical to increase in such a routine. Gotta improve every week.

WilsDaddy
04-23-10, 12:35 pm
Squat 5x5
Incline press 5x5 PR
BB rows 5x5 PR
Decline skulls 2x8 PR

Done.

Solid pump bro.

D-NUTZ
04-23-10, 6:03 pm
Simple and Solid bro. Keep it up.

NaturalTrainee
04-26-10, 7:55 am
Squats 5x5 PR
Incline bench 5x5 PR
BB rows 5x5 PR
BB curls 2x6

Done. New PR's here, gotta improve week to week. Too tired when I finally got to the curls, I barely moved and skipped cardio.

Beach91
04-26-10, 10:01 am
Keep eating, with the weekly PRs, if u up the calories, more muscle mass is sure to grow, good stuff

NaturalTrainee
04-26-10, 11:47 am
The caloric surplus is going great, I throw in some cardio as well.

WilsDaddy
04-26-10, 3:32 pm
Squats 5x5 PR
Incline bench 5x5 PR
BB rows 5x5 PR
BB curls 2x6

Done. New PR's here, gotta improve week to week. Too tired when I finally got to the curls, I barely moved and skipped cardio.

Congrats on the PR's man.

Firedrake
04-26-10, 8:37 pm
Congrats on the PRs! Those are always good to see!

NaturalTrainee
04-27-10, 6:20 am
Rest today.

C.Coronato
04-28-10, 1:12 pm
Rest today.

Thats a good day!

Firedrake
04-28-10, 5:36 pm
Okay, you can rest today, but let's see some more PRs tomorrow! <grin>

NaturalTrainee
04-29-10, 12:13 pm
Squats 5x5
Military press 5x5 PR
Deads 5x5 PR
Pull ups 5x5 PR
Tricep pressdown 2x8 PR

Nice one.

Phil800101
04-29-10, 12:33 pm
Nice work my man! Keep on killing it.

NaturalTrainee
04-29-10, 12:47 pm
Hitting PR's rocks, but I gotta thanks Flex for keeping my joints healthy through this.

Firedrake
04-29-10, 2:41 pm
Hitting PR's rocks, but I gotta thanks Flex for keeping my joints healthy through this.

Yup. It certainly helps me! I -do- like seeing that "PR", though.

Beach91
04-30-10, 9:09 am
Animal Flex is like a Gift from Above!! With that heavy compound work your doing NT, flex is a must

NaturalTrainee
04-30-10, 3:25 pm
I didn't realize it until those workouts, so much weight is damn exhausting and I'm pieces some days. All good though, weights still go the right way brothers.

fawaz
04-30-10, 3:27 pm
Well, I've finally decided to create my journey. Hope you will get to know the way I like to do things, the rational and natural way. No steroids, no tons of supplements. I'm a university student and an employee, so I can't settle for crap.

On the business, I'm on high volume phase now. By high volume, I don't mean 30 sets for the chest!

steroids are a way to surpass your genetic limit and bust out of plateaus for extreme size.but i do agree with you that th natural way is a great way to build permanent muscle and feel good.

NaturalTrainee
04-30-10, 3:59 pm
steroids are a way to surpass your genetic limit and bust out of plateaus for extreme size.but i do agree with you that th natural way is a great way to build permanent muscle and feel good.

What to do the muscle if I don't even live beyond 40 or 50? If I can't lift then and the sport I enjoy is more unhealthy than not? Simple stuff, really.

Firedrake
04-30-10, 5:55 pm
What to do the muscle if I don't even live beyond 40 or 50? If I can't lift then and the sport I enjoy is more unhealthy than not? Simple stuff, really.

See? I'm 56 in three weeks, and still at it! <grin>

I love it more than ever!

NaturalTrainee
05-03-10, 7:23 am
Squats 5x5 PR
Incline press 5x5 PR
BB rows 5x5 PR
Skulls 2x6 PR

Great. Weight up in everything with solid form.

Phil800101
05-03-10, 10:40 am
Sick work NT, congrats on the PRs! Solid progress, good deal.

WilsDaddy
05-03-10, 7:00 pm
Squats 5x5
Military press 5x5 PR
Deads 5x5 PR
Pull ups 5x5 PR
Tricep pressdown 2x8 PR

Nice one.

Nice bro...

Firedrake
05-03-10, 7:47 pm
Squats 5x5 PR
Incline press 5x5 PR
BB rows 5x5 PR
Skulls 2x6 PR

Great. Weight up in everything with solid form.

Sweet! Congrats! Progress is our friend!

NaturalTrainee
05-04-10, 8:25 am
It indeed is my brothers. This bare to bones routine may not be fancy but it wears you out like sh1t.

C.Coronato
05-04-10, 10:59 am
Nice PRs my man. Keep rockin.

NaturalTrainee
05-04-10, 1:58 pm
Thanks bro, gotta do my best after all.

NaturalTrainee
05-06-10, 3:38 am
Squats 5x5
Military press 5x5 PR
Deads 5x5 PR
V bar pull ups 5x5
Hammer curls 2x8 PR

After the deads I was like mud moving, and the PR on the military press tired me up before them. I still made the PR for hammer curls. Overally another wonderful day of this program.

firsthorseman97
05-06-10, 7:28 am
Strong workout and congrats on all those PRs.

Beach91
05-06-10, 8:40 am
congrats on the PRs

NaturalTrainee
05-06-10, 10:44 am
Thanks guys, I wonder for how longer will I be able to PR so much, hope it will last for a bit.

NaturalTrainee
05-07-10, 9:20 am
Squats 5x5
Incline bench 5x5
BB rows 5x5
Dips 2x10

Same weight as Monday to ensure adaption. New PR's are anticipated at Monday.

Phil800101
05-07-10, 11:02 pm
Killer sessions bro, congrats on the PRs! Keep it up.

NaturalTrainee
05-09-10, 8:49 am
Rest today, ready for more PR's tomorrow!

Phil800101
05-09-10, 11:13 am
Enjoy the rest bro! You've earned it.

NaturalTrainee
05-10-10, 11:46 am
Squats 5x5 PR
Incline bench 5x5 form improvement
BB rows 5x5 PR
Hammer curls 2x8,6 PR

Today I woke up without too much energy, tired from uni and work but I owned everything. Inclines were done with a far better form and PR's on everything else. Chest became red, legs were shredded and back was feeling wide. Joints kept up thanks to Flex, and the time to resupply is coming.

firsthorseman97
05-10-10, 12:34 pm
Nice work!

NaturalTrainee
05-11-10, 3:57 am
Thanks bro, it's astounding to up the weights so often.

Phil800101
05-11-10, 11:54 am
Sick work bro, congrats on the PRs! Way to push yourself and get it done.

NaturalTrainee
05-13-10, 6:53 am
Squats 5x5
Mil. Press 5x5 PR
Deads 5x5 PR
V bar pullups 5x5 PR
Decline skulls 2x6 PR