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[Physique Pics July 2020 Sprezza's Training Log-Road to Naturally Enhanced
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TOPIC: [Physique Pics July 2020 Sprezza's Training Log-Road to Naturally Enhanced

Sprezza's Training Log-Road to Naturally Enhanced 18 Jun 2020 00:28 #329920

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Hello guys!
This will be my personal training log where I will log my stats, current routines, diet, exercies, thoughts and workouts.
My current fitness goals are to drop in bodyfat and get stronger.
More precisely:
-Lose weight from 116kg to about 10% body fat (ripped) which I believe I will hit after dropping down to aboud 100kg.
My strategy is to gradually lose weight every week by eating 500kcal less than my TDEE. So around 2500 kcal.
Since TDEE calculators aren't precise I will weigh myself each morning to track my weight and see how much it changes per week. Two additional benefits would be to hold myself accountable and motivated.
-Increase my strength in the three lifts. I want to achieve a 150kg bench, 200kg squat and 250kg deadlift.
I am not so far away. To achieve I am following AlphaDestiny's program "Naturally Enhanced" for 2 weeks now and so far so good. I also want to learn how to program my own workouts since I believe it was my biggest mistake after 7 years of lifting. I never changed exercises or routines frequently which stalled my progress sometimes for months. However, I didn't care since I thought as long as I challenge myself, eat and sleep well, I would be fine. I increased in strength by bulking and working out hard but now I have too much weight as you can see in my current form pictures.

P.S. Why the fuck are my pictures rotated 90 degrees?
Main Goals 2020
A1 Create an e-commerce web page-0/1
A2 I can go from being unfamiliar with a girl to sex within a week (I'm socially free)

Lays Pre-GLL-32
2020-3
Post-GLL-0
Life Vlog
AA Vlog
Gym Vlog
Gym:
118kg ~17% BF
200kg DL
170kg Squat
130kg Bench
80kg OH Press
Attachments:

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Last edit: by Sprezza.

Sprezza's Training Log-Road to Naturally Enhanced 23 Jun 2020 01:43 #330019

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Hi guys!
Friday-Volume Day
Weight: 115.3kg
Workout:
Standing Barbell Overhead Press 10x10 (30kg)
Shoulder Press 3x10 (20kg in each hand)
Dicks Press 3x15 (14kg)
Straight Bar Pushdown 5x20 (50kg //Not sure since it was in stones)
Scarecrow 3x12 (12kg)
Deadlift 5x5 (Did 5x3) (190kg)
Barbell Shrug 4x25 (80kg) //Too much, will need to lower the weight since I didn't hit the reps
Seated Dumbell Shrug 3x20 (25kg each hand)
Dumbell Upright Row 3x10-15 (10kg each hand)
Ez-Bar Curl 3x10 (40kg)
Seated Dumbell Wrist Curls 3x20 (14kg)
Hyperextension with holding plates 3x20 (20kg)
Hip Thrust 3x12-20 (40kg)
Standing Cable Crunch 4x25 (50kg~8 stones)

Will workout with Week 1 of this 4-week schedule from the NE program#1 for one more week before going to week 2 due to the need of exercise rotation.
So far the program has been going well!
I also will try to be more meticulous with my diet by trying to exactly match the amount of groceries I need to the amount of calories, macros and micronutrients I need.
So far I usually do Intermittent Fasting until 4PM and then I eat 500g of chicken/salmon together with 200g of lentil pasta/ bean pasta which is very fibruous and full of protein (21g/100g). I supplement with ruccola salat, mini tomatoes, 1 mozzarella (125g) and some olive oil. However, it is getting boring and I will need to vary my recipes :whistle:

Also here is a form video below good light:
Main Goals 2020
A1 Create an e-commerce web page-0/1
A2 I can go from being unfamiliar with a girl to sex within a week (I'm socially free)

Lays Pre-GLL-32
2020-3
Post-GLL-0
Life Vlog
AA Vlog
Gym Vlog
Gym:
118kg ~17% BF
200kg DL
170kg Squat
130kg Bench
80kg OH Press
The following user(s) said Thank You: Win Big

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Sprezza's Training Log-Road to Naturally Enhanced 26 Jun 2020 22:16 #330103

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Weight: 114kg Very happy about this:)
Today's workout
Incline Paused Close Grip Bench Press 1RM (100kg fail LOL) // Don't know why, I felt less energetic even after burning green maeng da kratom
Seated DB Press 3x4-8 (34kg) //Easy, will increase next time
Incline Dumbell Flyes 3x12 (16kg)
Power Side Raises 3x6-10 (14kg)
Below the knee rack pull 1RM (190 Success 200 Fail) // ( believe my grip screws me over. Need to use some bands next time
Barbell Power Shrug 5x3-5 (140kg) //Feels good as fuck to do these
Rope Pushdown 3x10 (50kg)
Barbell Curl 3x5 (52kg) //Did with 26kg dumbells instead
Hyperextension with barbell in hand 3x4-8 (60kg)
Hip Thrust 3x10 (60kg)
Standing Cable Crunch 4x25 (50kg)

Overall an ok workout. Switching variations of exercises next week according to program.
Main Goals 2020
A1 Create an e-commerce web page-0/1
A2 I can go from being unfamiliar with a girl to sex within a week (I'm socially free)

Lays Pre-GLL-32
2020-3
Post-GLL-0
Life Vlog
AA Vlog
Gym Vlog
Gym:
118kg ~17% BF
200kg DL
170kg Squat
130kg Bench
80kg OH Press

Please Log in or Create an account to join the conversation.

Sprezza's Training Log-Road to Naturally Enhanced 02 Jul 2020 18:36 #330218

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Weight: 113,4kg // GREAT!!!
Tuesday workout
WEEK 2 Volume Day (in kg)
1) Incline Close Grip Bench Press 10x10 40
2) Incline Dumbbell Bench Press 3x10-20 24
3) Overhead Barbel Extension 3x8-15 20+12kg bar
4) Rope Pushdown 5x20 38
5) Cable Face Pulls 3x20 50
6) Rack Pull Below the Knee with Bands 5x5 170
7) Yates Row or Behind the Back Barbel Shrug 3x20-30 40
8) One Arm Dumbbell Shrug 3x20 (10 per arm) 24
9) One Arm Farmers Walk 3x45-60s 24
11)Durnbbell Preacher Curl 3x15 18
12)Seated Barbe I Wrist Curl 3x20 15
13) Hyperextension with bar in hand (snatch grip) 3x20 60
14)GIute Bridge 3x12-20 20
15) Weighted Crunch 4x25 //Gym closed lol so did normal crunches at home
Main Goals 2020
A1 Create an e-commerce web page-0/1
A2 I can go from being unfamiliar with a girl to sex within a week (I'm socially free)

Lays Pre-GLL-32
2020-3
Post-GLL-0
Life Vlog
AA Vlog
Gym Vlog
Gym:
118kg ~17% BF
200kg DL
170kg Squat
130kg Bench
80kg OH Press
The following user(s) said Thank You: RogerRoger

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Sprezza's Training Log-Road to Naturally Enhanced 02 Jul 2020 20:48 #330225

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You're going to look damn good when you get leaned out. Good work! Already looking great in the vids. Looks like you could use more chest focus to balance out your upper arms. Like some chest fly's on a decline, or high to low cable fly's.
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Sprezza's Training Log-Road to Naturally Enhanced 04 Jul 2020 23:59 #330269

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@Win Big

Thanks a lot for the positive comments! Yeah, I definetly agree. The chest is my weakest link for some reason along with triceps/biceps while my back, legs and shoulders are decent. I do flyes as part of the program, but will try to put in additional cable flyes according to your suggestion and see what happens.

WEEK 2
Weight: 112,7 // GOOOOOD. Noticed I get more eye contact with women. Don't know if bcz im leaner or have higher energetic levels since starting AA: I dress and groom the same though :huh:
Friday
Intensity Day
1) Incline Close Grip Bench press off Low Pins 1 RM (bands optional) 105kg //Good I guess! Felt a bit harder on low pins.
2) Seated DB Incline Press 3x4-8 34 // Felt easy will increase to 36kg next tme
3) Cable Face Pull 3x15 10 stones ~63kg
4) At the Knee Rack Pull 1 RM 190 // Failed attempt at 210 lol. Need my straaaaps, lost them somewhere in the apartment!
5) Behind the Back Power Shrug 5x3-5 100
6) Straight-Bar Pushdown 3x10 12 stones ~76kg
7) Barbell Curl off Low Pins (arms fully locked) 3x8 50 //Too much weight only did 3x5
8) Hyperextension with bar in hand (snatch grip) 3x4-8 80
9) Glute Bridge 3x10 25
10) Weighted Crunch 4x25 35
Main Goals 2020
A1 Create an e-commerce web page-0/1
A2 I can go from being unfamiliar with a girl to sex within a week (I'm socially free)

Lays Pre-GLL-32
2020-3
Post-GLL-0
Life Vlog
AA Vlog
Gym Vlog
Gym:
118kg ~17% BF
200kg DL
170kg Squat
130kg Bench
80kg OH Press
The following user(s) said Thank You: RogerRoger

Please Log in or Create an account to join the conversation.

Sprezza's Training Log-Road to Naturally Enhanced 08 Jul 2020 13:33 #330314

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Weight: 112,4kg
Tuesday workout
WEEK 2 Volume Day (in kg)
1) Incline Close Grip Bench Press 10x10 50
2) Incline Dumbbell Bench Press 3x10-20 24
3) Overhead Barbel Extension 3x8-15 20+12kg bar
4) Rope Pushdown 5x20 50
5) Cable Face Pulls 3x20 63
6) Rack Pull Below the Knee with Bands 5x5 180 5,3,3,2,3 // Improved my form a little since I was looking up too much.
7) Yates Row or Behind the Back Barbel Shrug 3x20-30 60
8) One Arm Dumbbell Shrug 3x20 (10 per arm) 24
9) One Arm Farmers Walk 3x45-60s 28
11)Durnbbell Preacher Curl 3x15 18
12)Seated Barbe I Wrist Curl 3x20 16
13) Hyperextension with bar in hand (snatch grip) 3x20 60 20, 13, 8 //Really tough today, wanted to just fuck some MILF afterwards.
14)GIute Bridge 3x12-20 35
15) Weighted Crunch 4x25 5 // Mixed up the weights I did last week, but this is the correct one.

Overall a good workout, but I slept like 3-4 hours in order to try waking up earlier which I did.
Main Goals 2020
A1 Create an e-commerce web page-0/1
A2 I can go from being unfamiliar with a girl to sex within a week (I'm socially free)

Lays Pre-GLL-32
2020-3
Post-GLL-0
Life Vlog
AA Vlog
Gym Vlog
Gym:
118kg ~17% BF
200kg DL
170kg Squat
130kg Bench
80kg OH Press
The following user(s) said Thank You: RogerRoger

Please Log in or Create an account to join the conversation.

[PUMPING] Sprezza's Training Log-Road to Naturally Enhanced 14 Jul 2020 01:52 #330358

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WEEK 2
Weight: 111,8kg //Awesome! New progress pictures coming today!
Intensity Day
1) Incline Close Grip Bench press off Low Pins 1 RM (bands optional) 110kg // Put the pins as low as I could and aaalmost made the lift. Still good though,
2) Seated DB Incline Press 3x4-8 38 // Increased from 34 to 38kg and was just the right amount of intensity
3) Cable Face Pull 3x15 10 stones ~63kg //These demand so much concentration in order to really feel the rear delts working.
4) At the Knee Rack Pull 1 RM 200 // Succeded but the bar fell down and made a lot of nice. Tissues are not the best grip helper but works sometimes. Still haven't found my straps, where can they be?
5) Behind the Back Power Shrug 5x3-5 100
6) Straight-Bar Pushdown 3x10 12 stones ~76kg
7) Barbell Curl off Low Pins (arms fully locked) 3x8 45 // Lowered from 50, this was ok
8) Hyperextension with bar in hand (snatch grip) 3x4-8 80
9) Glute Bridge 3x10 50 //i don't know how much weight I need to put on these since I have managed to complete the reps without much effort.
10) Weighted Crunch 4x25 5
Main Goals 2020
A1 Create an e-commerce web page-0/1
A2 I can go from being unfamiliar with a girl to sex within a week (I'm socially free)

Lays Pre-GLL-32
2020-3
Post-GLL-0
Life Vlog
AA Vlog
Gym Vlog
Gym:
118kg ~17% BF
200kg DL
170kg Squat
130kg Bench
80kg OH Press

Please Log in or Create an account to join the conversation.

[PUMPING] Sprezza's Training Log-Road to Naturally Enhanced 14 Jul 2020 21:12 #330368

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WEEK 3 // New week, new stuff
Weight: 112,2kg
Volume Tuesday(in kg)
1) Close Grip Bench Press 10x10 60
2) ---OPTIONAL: You can reverse order of these two exercises---
3) Flat Dumbbell Press 3x20 28 //Was too heavy for 20 reps especially after 10 sets of close grip bench press :P
4) One Arm Overhead Dumbbell Extension 3x12 14
5) V-Bar Pushdown 4x25 8 stones ~ 50kg
6) Band Face Pulls 3x30 // No weight just a resistant enough band.
7) Rack Pull At the Knee with Bands 5x5 190 ( Did 3 sets of 3. My grip is screwing around with me. Will go out and buy new straps since I have probably lost mines.) I love how good it hits the traps!
8) Farmer's Walk 3x45-60s 28
9) Standing Dumbbell Shrug 3x20-30 32's // in each arm
10) Standing Dumbbell Wrist Curl 3x20 14
11)Towel Pullups 3xAMRAP // DIdn't have a towel with me so I did 3x5 normal width grip. I wish I could do more reps though.
12)Cable Pull-through 3x20 // 8 stones ~ 50kg
13) Weighted Plank 3x60s // Just my bodyweight was more than enough :P

Btw, new progress pictures are coming in a couple of hours!
Main Goals 2020
A1 Create an e-commerce web page-0/1
A2 I can go from being unfamiliar with a girl to sex within a week (I'm socially free)

Lays Pre-GLL-32
2020-3
Post-GLL-0
Life Vlog
AA Vlog
Gym Vlog
Gym:
118kg ~17% BF
200kg DL
170kg Squat
130kg Bench
80kg OH Press
The following user(s) said Thank You: RogerRoger

Please Log in or Create an account to join the conversation.

[Physique Pics July 2020 Sprezza's Training Log-Road to Naturally Enhanced 15 Jul 2020 23:32 #330385

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Physique Pics July 2020


I see that I am a bit leaner and overall strength is increasing.
Chest is perhaps improving, while biceps really need some more work.
Traps are also getting bigger.
So far I haven't skipped any workout and followed the Naturally Enhanced program for about 3-4 weeks.
Main Goals 2020
A1 Create an e-commerce web page-0/1
A2 I can go from being unfamiliar with a girl to sex within a week (I'm socially free)

Lays Pre-GLL-32
2020-3
Post-GLL-0
Life Vlog
AA Vlog
Gym Vlog
Gym:
118kg ~17% BF
200kg DL
170kg Squat
130kg Bench
80kg OH Press
Attachments:
The following user(s) said Thank You: RogerRoger, Win Big, Gabo

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Sprezza's Training Log-Road to Naturally Enhanced 16 Jul 2020 04:10 #330386

Looking better dude! Still some way to go, keep pushing.
2020 Goals: A] 0/2 work projects completed; B] 8.4/9.0 photofeeler attractiveness; C] 200/180 lbs squat, 185/180 lbs bench, 300/200 lbs deadlift.

Master Log
2019 Goals: 1/1 CA lay; 5/5 online lays
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