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  1. #1
    Registered User ThiBezerra's Avatar
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    - Takeshi Saitama Routine -


    - じこしょうかい -
    Jikoshoukai
    (Self presentation)



    - Intro:

    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

    Watashi no namae wa Takeshi Saitama desu
    (My name is Takeshi Saitama)


    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.


    - Training:

    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)


    - Diet:

    3000~3200 kcal
    ~160g protein
    Carbs and fat dont have a fixed value, the rule is to not surpass 3200 kcal


    - Goals:

    Not surpass 184 (maintain under 179,4 maybe it's a cool weight to perform)
    Be more aesthetic, faster and strong (like Frank Medrano)


    - Results:

    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.


    - Closure:

    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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  2. #2
    Registered User ThiBezerra's Avatar
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    - Takeshi Saitama Routine -


    - Silly competition -



    - Intro:

    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.

    Watashi no namae wa Takeshi Saitama desu
    (My name is Takeshi Saitama)


    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 ...

    Me: Why not test yourself? We already have such a good oponent in front of us.
    Me: No, this is stupid.
    Me: But if you perfom in a greater level than him, it might be cool, isn't it?
    Me: Yes, but I don't will do that, leave me alone.
    Me: ...
    Me: ...
    Me: What?
    Me: I know
    Me: Know what?
    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?
    Me: ... YES!!!

    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.





    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.


    - Training:

    Running:
    1h and 30 minutes (10 sprints of 30 sec, 15 sprints of 12 seconds)

    Boxing:
    1h and 30 minutes of shadow boxing


    - Diet:

    The same 3200 kcal (160g of ptn here)
    Approximately 4 liters of water.


    - Results:

    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


    - Closure:

    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 Kokoro yori kansha moushiagemasu (with all my heart, thank you)
    See you all next time, and I'm just another asian trying to be like water my friend...
    Last edited by ThiBezerra; 04-20-2021 at 04:54 AM.
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  3. #3
    Registered User ThiBezerra's Avatar
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    - Takeshi Saitama Routine -


    - おまえ わ もう しんでいる -
    Omae wa mou shindeiru



    - Intro:

    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.

    Watashi no namae wa Takeshi Saitama desu
    (My name is Takeshi Saitama)


    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.

    - Training:

    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


    - Diet:

    Kcal: 3021
    Ptn: 194g (Often I eat less, average 160g)
    Cho: 403g
    Fat: 72g
    Fiber: 50g
    Water: 5 liters


    - Results:

    I Think I'm recovered from hamstring fatigue and pain, if yes, I root to cross paths with my runner rival.


    - Closure:

    Hey, for all 80/90s generation, I want to show you all my new tattoo (I earned in a Sonic easter egg).


    It's Tails

    But this give me an idea of an otaku tattoo, what do you think?



    See you all next time, and I'm just another asian trying to be like water my friend...
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  4. #4
    Registered User ThiBezerra's Avatar
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    ThiBezerra is online now
    Originally Posted by janebisping View Post
    nice
    You're wellcome my friend
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  5. #5
    Registered User ThiBezerra's Avatar
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    - Takeshi Saitama Routine -


    - 一日分の食事 -
    Ichinichi bun no shokuji
    (Full day of eating)



    - Intro:

    Watashi no namae wa Takeshi Saitama desu
    (My name is Takeshi Saitama)


    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.


    Itadakimasu!


    - Diet:

    Meal 01:
    2 units - Low fat yogurt
    2 units - Yogurt





    Meal 02:
    (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)





    Meal 03:
    500ml - Milk
    30g - Sustagen kids
    30g - Sugar
    30g - Cocoa powder
    115g - Banana
    30g - Chestnuts
    5g - Cinnamon powder





    Meal 04:
    100g - Dried meat
    130g - tapioca
    50g - Mozzarela
    300ml - Milk





    Total:




    - Closure:

    That was my full day of eating, would you change/suggest anything? Feel free to comment.
    See you all next time, and I'm just another asian trying to be like water my friend...
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  6. #6
    Registered User ThiBezerra's Avatar
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    - Takeshi Saitama Routine -


    - Coconut water -



    - Intro:

    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.

    Watashi no namae wa Takeshi Saitama desu
    (My name is Takeshi Saitama)


    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)

    Main lift:
    Focus on power lifting, develop strength by work on ATP-CP energetic system.

    How to do that:
    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)

    Acessory:
    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.

    How to do that:
    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 >= 5 && <= 12


    - Training:

    Power Building - A:


    1) (ML) Bench press + (Acc) Leg extension + (Acc) Rear delts

    ML:
    (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
    (To be honest, I'm saddened here)


    2) (ML) Squat + (Acc) Lateral raises + (Acc) Skull crusher

    ML:
    (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
    (Saddened again)


    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!


    After coconut water!


    3) (ML) Shoulder press machine + (Acc) ABS + (Acc) Fore arms

    ML:
    (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


    - Diet:

    Thinking in move up the calories a bit.
    Current kcal: 3200.


    - Goals:

    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!)



    - Closure:

    Hey, let me know your numbers on main lifts, feel free to share!
    Thanks.
    See you all next time, and I'm just another asian trying to be like water my friend...
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  7. #7
    Registered User ThiBezerra's Avatar
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    - Takeshi Saitama Routine -


    - Short-tempered -



    - Intro:

    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 ...

    Watashi no namae wa Takeshi Saitama desu
    (My name is Takeshi Saitama)


    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?

    Me: You already know, don't you?
    Me: Yes!
    Me: That's what I'm talking about, he challenged us, so .... challenged accepted, right?
    Me: Yes!


    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



    - Training:

    Running:
    1 Hour in low pace.

    Boxing:
    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.




    - Diet:

    3500~3800kcal
    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.



    - Closure:


    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)



    See you all next time, and I'm just another asian trying to be like water my friend...
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  8. #8
    Registered User ThiBezerra's Avatar
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    - Takeshi Saitama Routine -


    一日一生
    - Ichinichi isshou -
    (Un giorno una vita)
    (One Day, one life)





    - Intro:

    Today I was excited, I was ...

    Watashi no namae wa Takeshi Saitama desu
    (My name is Takeshi Saitama)


    Anyway, let's see how my journey was today




    - Training:

    Power building - A
    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 (Old record)
    3 x 55 (New record)



    - Goals:

    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 FANTASTIC and awesome. As a japanese (being half occidental) I hope Japan has good relations with China, Korea and all countries on Asia.

    My numbers before lockdown:
    Squat: 67kg each side
    Bench press: 47kg each side
    Dead lift: 60kg each side



    - Results:

    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.



    - Closure:

    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 Ichinichi isshou!
    I believe think in that form, I will be able to live doing what I most like to do.
    Kokoro no kotoba
    (words from the heart)

    See you all next time, and I'm just another asian trying to be like water my friend...
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  9. #9
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    - Takeshi Saitama Routine -


    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!
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  10. #10
    Registered User ThiBezerra's Avatar
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    - Takeshi Saitama Routine -


    - Progressing -





    - Intro:

    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.

    Watashi no namae wa
    Takeshi Saitama desu
    (My name is Takeshi Saitama)




    - Training:

    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 ...

    Power Building - B

    Only main lifts numer will be reported

    1)(Acc) Lat pulldown
    (Acc) Concentrations curl
    (Acc) Hiperextension

    2)(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.

    Seated cable row:
    1st: 12 x 12 units
    2nd: 10 x 13 units
    3rd: 8 x 14 units
    4th: 6 x 15 units
    5th: 5 x 16 units
    6th: 3 x 17 units

    3)(Acc)Prone leg curl
    (Acc) Fore arms
    (Acc) ABS

    4)(ML)Dead lift
    (Acc) Fore arms

    Dead lift:
    1st: 10 x 75kg
    2nd: 8 x 85kg
    3rd: 8 x 85kg
    4th: 5 x 95kg
    I don't get injuried to do all this, GREAT lol



    - Closure:

    When I'm fully recovered from hamstring, I want to cross paths again
    with the runner for more one match!

    See you all next time, and I'm just another asian
    trying to be like water my friend...

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  11. #11
    Registered User ThiBezerra's Avatar
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    - Takeshi Saitama Routine -


    - A challenge named Squat -



    05/02/2021





    - Intro:

    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


    Watashi no namae wa Takeshi Saitama desu
    (My name is Takeshi Saitama)




    - Training:

    Power building - A:
    1) (ML) Bench press + Leg extension
    + Rear delts
    2) (ML) Squat + Cross Over + Triceps
    3) Pull Over + ABS + Fore arms
    4) Side delt + Front delt

    Bench Press:
    1st: 12 x 65kg
    2nd: 10 x 75kg
    3rd: 5 x 85kg
    4th: 3 x 89kg
    5th: 2 x 91kg (I couldn't get over my Current record,
    but .. ok, is not a problem at all ...)

    Squat:
    1st: 8 x 85kg
    2nd: 8 x 95kg
    3rd: 5 x 105kg
    4th: 5 x 115kg
    5th: 4 x 121kg
    6th: 3 x 125kg
    7th: 2 x 129kg
    8th: 1 x 131kg (New record, 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 I'm able to calculate
    intensity levels for Squat





    - Diet:

    Free for all and cutting, a cool thing for an Endo-mesomorph!


    - Goals:

    One day lift 155kg in Squat!!!


    - Results:

    Evolution of 8kg in Squat


    - Closure:

    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.

    See you all next time, and I'm just another asian trying
    to be like water my friend...

    Last edited by ThiBezerra; Yesterday at 01:09 PM.
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  12. #12
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    Bon dia, I think they are full of information and interesting details and quirks your initial presentation where you present your struggle with weight and triumph over it and now in the present our world in peril trapped by policies that are contrary to liberty and how that has created multiple fronts of anxiety, depression. I think how you share your narrative is quite interesting and should improve as we get more at ease with the limitations we may have with the language, the inserts and the pictures make it easier and make the reader relate to the story
    An excuse is worse and more terrible than a lie, for an excuse is a lie guarded.
    Pope John Paul II
    Stop giving excuses, get up, start working out!
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    Originally Posted by Growing-up View Post
    Bon dia, I think they are full of information and interesting details and quirks your initial presentation where you present your struggle with weight and triumph over it and now in the present our world in peril trapped by policies that are contrary to liberty and how that has created multiple fronts of anxiety, depression. I think how you share your narrative is quite interesting and should improve as we get more at ease with the limitations we may have with the language, the inserts and the pictures make it easier and make the reader relate to the story
    Hey man, thank you so much, you are always
    helping me with your feedbacks.
    I will pay attention on the points you mentioned above.
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  14. #14
    Registered User ThiBezerra's Avatar
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    - Hand Note! -



    05/03/2021





    - Intro:





    Dealing with my pain on the left hamstring,
    somedays I'm 80% and others I'm 90%.
    The most important of all this is, my hamstring
    is recovering (Thanks Jesus).
    And for you who followed my trajectory up here,
    this time I can say, I won't be dunk 3x, I made
    something to remember my training program.

    Watashi no namae wa Takeshi Saitama desu
    (My name is Takeshi Saitama)




    - Training:

    The solution to not forget my training anymore was:



    Power building - B:
    1) Pull ups + Concentration curls + Hyperextension
    2) (ML) B.O. row on T bar + Hammer curl + Leg curl
    3) (ML) Dead lift + Pull down + Rear Delts
    4) Shrugs + ABS + Forearms

    But in the middle of my training:



    Before main lifts, I recorded Pull ups and I want to share with you all:
    7 x 10kg




    And the painfull end lol:



    Main lifts:
    Bent over row on T bar
    1: 15 x 60kg
    2: 10 x 75kg
    3: 8 x 85kg
    4: 5 x 95kg Current record

    Dead lift
    1: 10 x 75kg
    2: 8 x 85kg
    3: 5 x 95kg Old record
    4: 5 x 105kg
    5: 5 x 115kg New record

    Complete dead lift with 115kg, recovering from
    pain in the hamstring, it made me happy
    I feel like I can quickly reach 135kg when I’m 100%.
    And my notes at the end of the training session:



    - Results:

    Evolution of 20kg in Dead lift


    - Closure:

    Happy with my evolution on dead lift, because it means my hamstring is getting better, soon I will come back to do sprints at streets again.

    See you all next time, and I'm just another asian trying
    to be like water my friend...

    Last edited by ThiBezerra; Yesterday at 01:30 PM.
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  15. #15
    Registered User ThiBezerra's Avatar
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    - Takeshi Saitama Routine -


    - TMNT -



    05/05/2021





    - Intro:

    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.
    This part of my life ... this ... little part ...
    is called happyness (The pursuit of happynes)




    Watashi no namae wa Takeshi Saitama desu
    (My name is Takeshi Saitama)




    - Training:

    Power building - A:
    1) (ML) Bench press + Leg extension + Rear delts
    2) (ML) Squat + Cross Over + Triceps
    3) Pull Over + ABS + Fore arms
    4) 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:


    Bench Press:
    1st: 15 x 65kg
    2nd: 12 x 75kg
    3rd: 7 x 85kg
    4th: 5 x 93kg
    5th: 3 x 99kg New Record!

    Squat:
    1st: 10 x 85kg
    2nd: 7 x 95kg
    3rd: 5 x 105kg
    4th: 5 x 115kg
    5th: 5 x 125kg
    6th: 3 x 135kg
    7th: 1 x 139kg New Record!




    - Results:

    Bench Press: 99kg
    Squat: 139kg



    - Closure:

    And at the end of the training they was running on threadmill:


    COWABUNGA



    See you all next time, and I'm just another asian trying
    to be like water my friend...

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