T Nation

Raoh! I Won't Let You Hold The Sky in Your Hands!

Today lactate inducing session + 20 minutes running.
It’s incredible; I have a 10 years soccer/running background… But I’ve never been so well conditioned like now! Cardio workout is good but very overrated.

After trying the 1000 reps arm workout, my biceps and triceps are begging for mercy :cold_sweat:

Today’s chest workout:

Incline Bench Press 5/3/1 (AMRAP 9 reps 143 lbs)
Incline Dumbbell Press 3x10 55 lbs rest pause set
Dip 4x12 Superset with
Incline Dumbbell Fly 22 lbs
Neutral Grip Push Ups 5x12 Superset with
Chest Press 5x12 110 lbs
Bench Squeeze 2x20 sec

After weight training 20 minutes running at soccer field.

This morning, just out of bed

I asked my mom for a dietetic dinner and this is the result :fearful: (yes, I am italian)

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Today it was arm day!

Barbell Curl 5x12 66 lbs Superset with
Close Grip Bench Press 5x12 88 lbs
Preacher EZ Bar Curl 3x10 44 lbs (rest pause set)
Skullcrushers 4x10 66 lbs Superset with
Overhead cable triceps extension 4x10 33 lbs
Incline Bench Dumbbell Curl 4x12 26 lbs Superset with
Cable Triceps Pushdown 4x12 44 lbs
Fat Grip EZ Bar Curl 3x10 44 lbs

Actual situation. And today chest workout :sunglasses:

Gnocchi butter and sage :heart_eyes:

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Saturday and sunday last 2 workout of the “season”, Then I’ll take a full week off!
I’ll start following the best damn workout plan at the end of this month.

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Just finished my Shoulders and Legs workout:

Seated Military Press 5x8 88 lbs Superset with
Seated lateral raises 5x12 22 lbs
Seated Dumbbell Press 5x12 33 lbs and double rest pause final set
Front Squat 5/3/1 (AMRAP 6 132 lbs)
Dumbbell Lunge 5x10 33 lbs tri-set with
Split Squat 5x10 33 lbs and
Leg Extension 5x10 88 lbs
Suitcase Farmer’s Walk 66 lbs

For my last workout of this “season” I really blasted my arms. Now it’s time to take a breath and preparing for my next goals.

And so, today my “fat loss cycle” is over. I had good results even if I haven’t seen my abs coming out; but I learned a lot on how works and how doesn’t works for me, and all this experience will help me next year. Now I’m taking a full week off to recharge my batteries before starting CT’s best damn workout plan for natural lifters, I’ll give him a shot for at least 4 months. Now my “journey” turned from fat loss to “being big”… I’ll try my best.

I’m back!!!
Today I started “the best damn workout plan for natural lifters” and I really enjoyed it!
40 minutes in total with a little abs and forearms work at the end… Very good feedback :smiley::smiley::smiley::smiley:

My workout:

  • Romanian deadlift 2 Warm-up sets + a heavy double rest pause set 132 lbs
  • Pull-ups 2x6 + a heavy double rest pause set
  • Dumbbell Row 2 Warm-up sets + a 6-8-10 drop set 55 lbs
  • Ez bar curls 2 Warm-up sets + a heavy double rest pause set 60 lbs
  • Hanging Leg Raises 3x20
  • Gripper 2x50
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Second workout of CT’s best damn workout plan:

  • Front Squat 2x6 110 lbs Warm-up and a 120 lbs heavy double rest pause set
  • Incline Bench Press 2x6 143 lbs Warm-up and a 143 lbs heavy double rest pause set
  • Lateral raises 2x6 26 lbs Warm-up and a 6-8-10 drop set
  • Skullcrushers 2x6 66 lbs Warm-up and a set with maximum mTor activation
  • Farmer’s Walk 100 m x3 66 lbs each Dumbbell
  • Decline crunches 3x25
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I just completed my first week of CT’s BDWPFNL. I feel so good, short and intense workouts are great. It’s too soon to see measurable gains, but I think this 5 months I’ll give to this plan will bring the best gains of my life (for now :wink:)

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Once a week I continue to ride my Beast :wink:

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You are making great progress! Keep at it! Before and after situation photos look like different people; always a good thing!

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Thanks mate! I’m trying my best even with a stressful job and life… I’ll never give up! :wink:


First month of best damn workout plan for natural lifters done! Very good feelings :smiley::smiley::smiley:. This Monday I switched my diet to intermittent fasting (16/8, only 2 meals), It fits very well my lifestile and I feel good… The battle continues!

Spoils of war (cycling) :blush::blush::blush:

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Very bad week due to flu and sore throat. Now I’m healing and I’ll be back stronger!