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Hi I'm Fabio, an italian natural bber (completely drugfree for ever). I'm sorry for my bad english ?
I'm 42 yo and i start seriously bodybuilding in 2012 and competition in 2013. I'm 179/180cm with a weight in contest around 80kg.
I train in a little fitness-gym and often in my spartan home gym.
Actually i try to compete on december if my condition will be good for my standard.
From this week i start new program:
Sunday Legs heavy
Monday : Shoulder medium with intensity's technique + abs
Tuesday : Chest heavy and short + tric intensity
Wednesday Quads light + bic intensity
Thursday Back heavy and intensity
Friday Shoulder heavy and intensity
Saturday Arms intensity
 
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Yesterday my back workout :
Half deadlift 4x6@170kg ; 2x5/6 + 2RP r120"
Lat machine 3x10+5+3 micro rest 15" -r90"
Pulley thigh grip 4x8/7; 1x15 with TUT work (slow negative and isometric stop) r60"
Pulldown with ropes and isometric stop down 5x10 r60"
Cable Lat fly with slow negative 4x 10/8 r60"
 
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Today shoulder
Barbell press behind 5x5/4@60kg r90"
Face pulls 5x10/8@60kg r90"
SS lateral raise + bent over raise 4x10+10 r60"
Lateral raise hammer handle 3x10 + max r60"
 
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Welcome to AM!
 
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I'm a bber (or better to say I would like to become a bber ? ) but i like powerlifting. To the origin i wanted to do pl but I'm not strong enough and my old joints were not in agreement.
 
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Today arms :
Chin ups 4xmax + 1rp r90"
SS Curl inclined bench + curl Scott bench 4x10 + 4x8/6 r90
Wide grip inclined bench 4x10/8
SS French press + dips 4x10 + 4xmax r90"

Very short wo today because it's a busy day ?
 
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I decided to limit caffeine because I drink a lot of coffee.
I will use decaffeinated
 
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Today , in fasting as usual ... legs.
Squat 3x3@155kg r90"
Squat 5x6/5@135kg r90"
Deadlift regular 3x5@155kg r120"
Sumo deadlift 3x5@155kg r120"
Leg ext 4x12/10 + 4RP (microrest 10") r60"
SS Romanian deadlift dynamic (without support) 3x12@110kg + leg curl 3x10/8 r90"

Simply destroyed...

Ps. I know that I'm not strong, these are infinitesimally small loads, but I'm also in cutting time
 
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I wouldn't say your numbers aren't strong.

Decaf: sounds horrible.
 
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I wouldn't say your numbers aren't strong.

Decaf: sounds horrible.
Thanks but also in bulking, at 91kg, my pr was 177kg in squat, 190kg in deadlift and 140kg in bench... anything that even for a bodybuilder.
I'd be much stronger.
 
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Thanks but also in bulking, at 91kg, my pr was 177kg in squat, 190kg in deadlift and 140kg in bench... anything that even for a bodybuilder.
I'd be much stronger.
I hear ya. I'm trying to slim down and my numbers are way down.
 
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Today I reversed Monday's workouts and Tuesday... so chest.
I joke with double at 125kg, than a de load .
Dumbbell flyes 3x12/10 r45"

Abs work
 
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Wo shoulder :
Triset 5x side raises x 10 + Upright row x 10/9 + dumbbells press x 10/8 r90"
Seated barbell press behind 5x8/7@50kg r90"
SS dumbbell reverse fly + shrug 5x10+15 r60/90"
Front raises 3x12 r60"
 
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Quads & biceps
Leg ext fst7
Sissy squat at roman chair 4x max +2rp r60"
Front squat at MP whit TC 3x10/8 r90"

4 x Giant set for biceps (6 exercises x 10)
Curl on inclined bench with forced stretch 40/45" ... same reps
 
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Good morning ☺
Today is back day:
List machine forward 7x12/5 r60" (every set I increased the load)
pull down with ropes and knees 3x10 r60 with some isometric pause
Half deadlift by firm 5x5@180kg r90"
Pulley 3x10+2RP r90"
Romanian deadlift dynamic 3x10@130kg r60"
 

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Is that you in your avatar? Because whoever that is is far from drug free lol
 
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Is that you in your avatar? Because whoever that is is far from drug free lol
yes I am. It is a photo competition, Italian championship 2014 A.I.N.B.B. (i won 1^ place cat under80kg and then 3^ place in world championship UIBBN cat. Over 40).
I'm real drug free, if you believe it well, otherwise it's your problem ... I am serene
 
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no sooner said than done (I hope you can translate well)

Seated barbell back press fst7
Seated barbell back press 3x4 ; 3x6 ; 3x8 r60
Lateral raises in various forms to the front and rear in super set x 3 set
 
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Today i check one of my athletes , a novice who will make his first competition in December, then train up arms
 
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For me simple wo arms :
4 exercises for bic and 4 for tric, 5 or 4 set x 12/10 reps , rest 60"...without tecniques
 
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Tomorrow another check and for me the big workout, the beast... legs...?
 
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Today i eat many cheat meal because there is the birthday party for my son...?
 
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Yesterday i have eaten too much and i went to bed too late... this morning is very hard?
 
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Today, Sunday ... legs:

Squat 5x3@155 r90/60"
5x5@135 r60/90"
2x10/8@115 r90"

Deadlift regular 3x5@155kg r120
Sumo deadlift 3x5@155 r120"
Romanian deadlift dynamic 2x12/10 r90"

Leg ext 2 x cluster 10+max+ max+ max+ max micro rest 10"
1 dropset with 3 weight climbs

Leg curl 3 x 10+5+3 micro rest 15"

I paid the few hours of sleep and more work on the squat... deadlift not so good
 
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Leg day for me too! Nice work!
 
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Today chest and abs :

Bench
2x10@75kg
3@115
2@125
1@130
2@125
2x3@120
2x4@115
5@110
1 cluster 100kg 6+ max+ max microrest 15/20"
?reps @90kg
Dips 3x max + dumbbells flyes 3x10/8

Abs
 
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Saw your photos on IG. Looking jacked man.
 
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Today shoulder and biceps :

Lateral dumbbell raises fst7
Dumbbells press fst7
Upright rows 4x10 r60
Upright rows 3x 10+5+3 micro rest 15" -r90"
2x Lateral dumbbell raises with 3 drop set r60
 
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I forgot bic....
Chin ups 4xmax + 1rp r90"
SS Hammer Curl inclined bench + curl Scott bench 4x10 + 4x8/6 r90
 
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Quads and tric:
Leg ext fst7
Front squat 3x10/9@90kg r90"
Sissy Romanian squat 3x max+2rp r60"
Leg ext with pump
French press inclined bench 4x10+5+3 r90"
Ss dips 4x max + kick back 4x 10/9 r 90"
 
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Nice front squat volume man.
 
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Thanks , I'd like to do with the Olympic grip, but my elbows do not agree
I haven't done them in a while because of my shoulder but I have issues with my shoulders and elbows too.

Many people do them with a crossover grip or other, myself included until about a year ago. 3 of the below videos plus tricep mashing a couple times a week eventually opened me up enough for oly grip. If you're interested give the 3 mobility (not Dan Green video) videos a try.

http://www.youtube.com/playlist?list=PLNh-BlBhdOq8WSR5n8T-kOXxBZmnGq0pQ
 
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I haven't done them in a while because of my shoulder but I have issues with my shoulders and elbows too.

Many people do them with a crossover grip or other, myself included until about a year ago. 3 of the below videos plus tricep mashing a couple times a week eventually opened me up enough for oly grip. If you're interested give the 3 mobility (not Dan Green video) videos a try.
Thanks for the tips. Really thanks.
I run properly up to 50/60 kg, then I prefer the classic crossing. I think I should try to get it right and try and try again, again, again...
 
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