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  1. #61
    Registered User berzon's Avatar
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    Originally Posted by NaturalPursuit View Post
    Very cool update man! Hope that lower back feels better soon!
    Thanks man! Just gotta get in a couple stretch sessions a day and should be fine soon
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  2. #62
    Registered User berzon's Avatar
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    Originally Posted by fltallpaul View Post
    I look forward to seeing your footage.
    Hopefully i can get it to you within next couple days!
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  3. #63
    Registered User berzon's Avatar
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    12-29 Update

    12-27 Delts/arms

    Today was mediocre. Was at my hometown gym once again so there were alot of distractions. Delts have been feeling pretty solid. They are really starting to come out due to fat loss. Nice to see all of my pressing and lateral raises in the off season paying off. Close grip bench didnt feel to great. Felt much heavier fro some reason. Alot of exercises so I super set a few to get the lift done faster.

    1. Seated dumbbell press- 85-10, 90-10, 90-10
    2. Close grip bench- 232.5-10 (friend put wrong plate on, still managed to get 10), 240-10, 240-9
    3. Standing DB side raises- 20-15, 30-12, 35-10 Dropset to 25-7 dropset to 15-14
    4. Seated overhead DB extension- 100-12, 105-10, 110-10 dropset to 55-14
    5. Bent over single rear delt raise- 35-12, 35-12, 40-10
    6. Decline EZ bar tri extension WPS- 25-12, 25-12, 25-12
    7. Seated machine overhead press- 130-14, 130-14
    8. Side cable raise- 20- 14, 20-14
    9. V bar tricep pressdown- 3 sets of 12-14
    10. Seated alternating DB curls- 40-10, 45-10, 45-10
    11. Flat bar preacher curl- WPS- 10-14, 15-14, 20-12
    12. Wide grip EZ bar curl- 70-12, 70-12, 80-10
    13. Standing DB hammer curl- 60-6 dropset 45-8 dropset to 30-12, dropset to 15-18
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  4. #64
    Registered User berzon's Avatar
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    1/2 update!

    12/28 Leg Hypertrophy

    1. Front squats- *225-10*, 240-10, 245-10 (Very strict form)
    2. Barbell RDLs- *225-10*, 245-10, 255-10, 260-10
    3. Cybex Hack Squat-WPS- *90-12*, 105-10, 115-10, 125-10
    4. Walking lunges- 50-12, 55-12, 60-10
    5. Seated hamstring curls- 3 sets of 10- 135, 150, 165 Drop set to 105-10
    6. Leg extensions- 2 sets of 15, full stack-6 drop set to 180-9, 105-15
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  5. #65
    Registered User berzon's Avatar
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    12-30 Update

    Upper power
    Today felt pretty solid. Only hit 125s for 4 on my 4 th set. I know I could improve next work out. STeadily getting better at dips- looking to go up to 115s and maybe 120s for a set of 4. My rows felt much better than last week. Felt my form improved and could feel the muscles being worked more. Solid improvements every week. Will start throwing in different movements very soon.

    1. Incline dumbbell press- 115-6, 120-6, 125-6, 125-4
    2. Overhand barbell rows- 255-6, 260-6, 270-6, 275-6
    3. Weighted chest dips w/ dumbbell- 105-6, 110-6, 110-6, 110-6
    4. Neutral grip seated pullldowns- 210-8, 220-8, 225-8, 235-6
    5. Seated HS shoulder press WPS- 135-5, 140-5, 142.5, 145-5
    6. Short flat bar bicep curls WPS- 30-8, 35-6, 37.5-6, 40-6
    7. Incline bench overhead EZ bar extensions WPS- 35-8, 40-8, 50-6, 52.5-6
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  6. #66
    Registered User Gibson5521's Avatar
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    Gawd damn your strong lol !!! How ya feelin bro ?
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  7. #67
    Registered User berzon's Avatar
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    Originally Posted by Gibson5521 View Post
    Gawd damn your strong lol !!! How ya feelin bro ?
    lol thanks dude, just trying to keep strength or maybe get a little bit more strength this prep. I been feeling great man. Eating about 4 meals a day, maybe 5 if I have time. Lovin it though, eating a lot of food with not too much cardio and losing weight at a solid pace. WHat about you dude, hows your weight loss going??
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  8. #68
    Registered User berzon's Avatar
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    12-31 Update Power Leg Day

    I have been really busy lately, stuck with alot of work and trying to organize my time to work out eveything. Havent had many chances to update this blog so I am going to work harder to keep it up. My front squats have been hitting some what of a plateau. I hit 315 for 3 on my last set but felt very heavy. I would like to feel comfortable htting a few sets of 315 for 5 eventually. My RDLs have been feeling great, getting great strength with very satisfying form. Included a triple dropset on leg press to really hit stimulate my quads, glutes, and hams. Really have been feeling my hamstrings improving.

    1. Front Squats- 275-6, 290-6, 300-6, 305-4, 315-3
    2. Barbell RDLs-315-6, 330-6, 345-6, 365-5, 375-5
    3. Seated Leg press WPS- 340-8, 360-8, 385-8, 405 Dropset to 270-12, dropset to 135-20
    4. Lying leg curl- 160-8, 170-8, 185-6, 190-6
    5. Seated calve raise- 165-8, 180-8, 195-6, 205-6
    6. Standing calve raise- 210-8, 210-8, 225-6, 240-6 Dropset to 165-10
    7. Seated donkey calve machine- 135-12, 150-10, 210-7 drop set to 165-6, 90-14
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  9. #69
    Registered User Gibson5521's Avatar
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    Originally Posted by berzon View Post
    lol thanks dude, just trying to keep strength or maybe get a little bit more strength this prep. I been feeling great man. Eating about 4 meals a day, maybe 5 if I have time. Lovin it though, eating a lot of food with not too much cardio and losing weight at a solid pace. WHat about you dude, hows your weight loss going??
    Pretty decent so far , My back and legs get lean first but sometimes I wish it was abs and arms lmao !
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  10. #70
    Registered User berzon's Avatar
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    Originally Posted by Gibson5521 View Post
    Pretty decent so far , My back and legs get lean first but sometimes I wish it was abs and arms lmao !
    I know what you mean man, definitely gets annoying holding alot of my fat in my stomach area. Thats good though man you should come down soon to train with Paul and I.
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  11. #71
    Registered User berzon's Avatar
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    UPDATE

    1/2 Back/trap hypertrophy day

    I switched to a longer hypertrophy week instead of grouping all of my upperbody into two days. Feel alot more stress coming off my delts as well. Today I met with my coach Paul to give him the footage i took over Christmas break. Today felt very good, pullups felt awesome and had a noticeably different amount of energy. Rowing motions felt great too, could tell my delts needed to take some time off LOL.

    1. BW wide pullups- 12, 12, 10, 10
    2. Underhand barbell rows- 205-12, 215-12, 225-10, 235-10
    3. Neutral grip cable pulldowns- 165-12, 175-10, 185-10, 195-9
    4. HS seated low row WPS- 115-12, 125-10, 135-10, 135-10
    5. Seated high single cable row- 110-14, 130-12, 140-10
    6. Seated neutral grip low cable row- 135-15, 150-15, 165-12
    7. Standing side DB shrugs- 100-14, 110-12, 120-10, 125-10
    8. Reverse cable shrugs- Whole stack forgot weight- 12
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  12. #72
    Registered User berzon's Avatar
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    1/7 Update

    1/3 Chest/bis hypertrophy

    My chest has definitely being feeling better. I included barbell incline press and decline hammer strength to my regiment. I am really just trying to figure out what exercises I prefer to be on my power or hypertrophy day.
    Today I felt very strong nonetheless, 125-10 felt real solid and will do two sets next week of 125. On my last exercise for chest I used a pause technique on the cable flys- one of my favorite techniques to really get the blood in the muscle.

    1. Flat DB press- 105-10, 115-10, 120-10, 125-10
    2. Incline BB press-185-10, 195-10, 205-10, 210-10
    3. Decline HS chest press WPS- 115-12, 125-12, 135-10, 140-10
    4. Incline DB fly- 45-14, 50-12, 55-10
    5. STanding flat chest cable fly-50-15, 70-12, PS 15 sec-6 pause set 30 sec-6 more reps
    6. Seated alternating DB curl- 35-14, 40-12, 45-10, 45-10
    7. Wide grip EZ bar curl- 70-12, 80-10, 90-10
    8. BO Preacher flat bar curl-WPS- 15-12, 17.5-10, 17.5-10 Pause 15 sec-6 Pause 30 sec- 5
    9. Cable flat bar overhand curl- 50-15, 60-15, 80-15
    10. 20 minutes stepmill
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  13. #73
    Registered User berzon's Avatar
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    1/4 Delts/tris hypertrophy

    I incorporated alot of dropsets today. I feel a great pump when I do them with my delts. This was a very high volume workout so next time Ill prob cut a couple sets down, could really tell how fatigued they were by my machine delt press. A technique I don't use near enough is reverse pyramid. I used it on my rear delt raises-starting with a heavier weight for lower reps and progressing to lower weight higher reps.

    1. DB seated shoulder press- 80-10, 85-10, 90-10 Dropset to 35-10
    2. Close grip flat bench- 225-10, 235-10, 245-8 Dropset to 135-10
    3. STanding side DB lateral raise- 20-14, 30-12, 35-10, 40-7 Dropset to 20-12
    4. Seated overhead DB tricep extension- 100-10, 105-9, 105-10
    5. Bent over single DB rear delt raise- 45-8, 35-10, 30-12 pause 15 sec-8 pause 30 sec-8
    6. Decline EZ bar tri extension- WPS- 25-12, 25-12, 27.5-10
    7. Flex fitnessSeated delt press machine- 150-13, 135-13 (Delts were very fatigued at this point)
    8. Side cable single delt raise- 30-12, 30-12
    9. Vbar tricep pressdown- 185-10, 200-10
    10. Tricep rope extension- 37.5-12, 37.5-12
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  14. #74
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Keep any eye on shoulder fatigue during prep. With the upper power day, the chest hypertrophy day and the shoulder hypertrophy day you are getting shoulder work directly or indirectly 3 times a week right now. I keep the volume very low for shoulder day for this reason. I also moved my shoulder day to chest\back last prep to allow another day of recovery. Nice sessions.
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  15. #75
    Registered User berzon's Avatar
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    Originally Posted by fltallpaul View Post
    Keep any eye on shoulder fatigue during prep. With the upper power day, the chest hypertrophy day and the shoulder hypertrophy day you are getting shoulder work directly or indirectly 3 times a week right now. I keep the volume very low for shoulder day for this reason. I also moved my shoulder day to chest\back last prep to allow another day of recovery. Nice sessions.
    Ya thats a great point. Will definitely lower my volume so they feel fresh, especially for the upper power days. I just get conscious on losing shoulder muscle due to lack of frequency. I plan on adding a tad more to my upper power days and lessening my delt hypertrophy day.
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  16. #76
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    Hi Daniel, Very solid workouts. Nice to meet you!
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  17. #77
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    Originally Posted by mikhaill View Post
    Hi Daniel, Very solid workouts. Nice to meet you!
    Thanks buddy nice to meet you too
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  18. #78
    Registered User berzon's Avatar
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    1/9 Update

    1/5 Lower Hypertrophy

    I switched my lift up a little today. I wanted to get some back squat work in, as well as sumo deadlifts to really help hit my hammies and glutes. I don't think I will be going heavy on back squat for a while due to lower back problems/risks so this is a great chance for me to get the same benefits just hitting them in a higher rep range. I also included the HS V Squat machine. On these I face towards the back, almost like a front squat. These hit my quads great and are easy on my knees. I am continuing with dumbbell lunges and incorporating the seated hamstring curl- on these I squeeze for at least a good 1-2 seconds.

    1. Back Squat- 275-10, 295- 10, 315-10, 315-10
    2. Sumo Deads- 315-10, 335-10, 345-10, 350-10 (My glutes were killing me the next day!)
    3. HS Reverse V squat machine WPS- 115-12, 135-10, 145-10
    4. Walking DB lunges- 55-12, 55-12, 60-10, DS 25-10
    5. Flex Fitness Seated Hamstring curl- 165-15, 195-12, 210-12, 225-12
    SUPERSET WITH
    6. Standing calf raise- 165-10, 180-10, 180-10, 180-10
    7. Seated Leg extensions- 150-14, 165-14, 285-10 Dropset to 210-10, Dropset to 105-10
    SUPERSET WITH
    8. Lying Ham curl- 105-12, 105-12, 105-12
    9. Flex Fitness Donkey calve extensions- 120-14, 135-12, 135-14, 150-12, 165-12
    10. Flex Fitness Leg Press single calve extensions- 120-15, 135-15, 150-15 Pause 15 sec-10 Pause 30 sec- 10
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  19. #79
    Registered User berzon's Avatar
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    /Users/newuser/Desktop/Photo on 2013-01-03 at 11.00.jpg
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  20. #80
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Originally Posted by berzon View Post
    /Users/newuser/Desktop/Photo on 2013-01-03 at 11.00.jpg
    The Interwebs...your doing it wrong!
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  21. #81
    Registered User berzon's Avatar
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    Originally Posted by fltallpaul View Post
    The Interwebs...your doing it wrong!
    I dont know how to work this lol so frustrating!
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  22. #82
    Registered User berzon's Avatar
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    1/6 Off from weights/Cardio/Abs

    1/7 Upper Power

    Today felt awesome. Always enjoy a workout with new exercises, but I also felt very strong. Got 125 for 6 reps on last two sets, looking to get 3 sets next week- once again a stronger week. Through in weighted pullups, I am hoping to get some results from doing these- one of my favorite lat and overall back exercises. Stook with weighted chest dips and will again next week. Hit 115 for 6 on last two sets, this is easily the strongest I've ever been on this exercise. Also through in Incline bench dumbbell rows on my power day. Loved these on my hypertrophy days and really wanted to hit these with some heavy weight! Continued with the HS OHP for delts and added a heavy dropset on single side dumbbell raise. Want to hit a little bit more on my power days since I have so much rest in between hitting them.

    1. Incline DB press- 105-6, 115-6, 125-6, 125-6
    2. Weighted pullups w/ DB between legs- 25-6, 30-6, 35-6, 35-6
    3. Weighted chest dips w/ dumbbell- 100-6, 110-6, 115-6, 115-6
    4. Incline DB rows- 70-8, 80-8, 85-6, 90-6
    5. Seated HS delt press WPS- 135-5, 140-5, 145-5, 150-5 DS 90-7 DS 70-10
    6. Incline EZ bar tricep extensions WPS- 40-6, 45-6, 50-6, 55-5 DS 25-12
    SUPER SET WITH
    7. Short flat bar bicep curls WPS- 35-8, 40-6, 40-6, 40-6 DS 25-10
    8. Single side DB raise- 50-8 DS 35-10 DS 25-12
    9. 20 minutes MISS on bike
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  23. #83
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Originally Posted by berzon View Post
    I dont know how to work this lol so frustrating!
    Go to Photobucket.com and create an account. Then upload your photo's. Once they are uploaded you will see on the right side of the screen some HTML code. Use the one that says Image Posting. That's it.
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  24. #84
    Registered User berzon's Avatar
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    Originally Posted by fltallpaul View Post
    Go to Photobucket.com and create an account. Then upload your photo's. Once they are uploaded you will see on the right side of the screen some HTML code. Use the one that says Image Posting. That's it.
    Thanks, hopefully this works!
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  25. #85
    Registered User berzon's Avatar
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  26. #86
    Registered User berzon's Avatar
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    These shots were from last weekend. Finally learned how to post pics on the forum so I will continue updating and make this as interesting as possible. Seem to be leaning out quickest in my quads, arms and delts
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  27. #87
    Registered User berzon's Avatar
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    Originally Posted by berzon View Post


    19 weeks out before my first competition of the season. Been losing weight at a constant pace (recently 1-2 pounds a week) at the same macro targets that I started with at 25 weeks out- which are 60 fat, 250 carb, 270 protein with a once a week refeed of 50 fat, 390 carb, 250 protein. Hoping to be around 223 at my next update
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  28. #88
    Registered User berzon's Avatar
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    1/18 Update
    Its been a while since I last posted due to being so busy with my 2 jobs, school, work and fitting bodybuilding to everyday life. The past week started a little slow. Since my last refeed, I had started gaining weight, weighing in 224-225 for a few days. I consulted with Paul and luckily I listened to him. My weight dropped back down to 223 for a couple days and woke up today at 222.2- so the weights coming off hopefully being mostly fat! My strength has been still very solid. Im working my way up to 4 sets of 125 for 6 reps on my power days, I am hoping to get that within the next couple weeks- once I feel solid with that weight I will most likely switch to incline barbell press or flat barbell press for a few weeks. I went the heaviest I have ever attempted and was able to do 120 dumbbells for a solid 4-5 reps on my dips, these felt great but will probably change up the exercise as well in coming weeks. I have been doing weighted pull ups and incline bench DB rows for my back power days. Love these two. Have always been a huge fan of weighted pullups for my back. Hoping to be able to hit the 50 pound DB soon for a solid 6 reps- that will be my goal for the next few weeks. I love the squeeze on the incline rows-my goal is to work into the 100-125 range for reps. I will more than likely change up my delt movement next work out. I have been doing the HS seated shoulder press for a few months now. Not sure what I plan on adding because thats a very fatiguing day and would rather not do a DB or BB delt press- may do a smith machine press. The most I have been able to get is 150-5 WPS. I feel happy with that and am ready to move onto a different lift. Im not too worried about my bicep or tricep power lift. Lately i have been doing flat barbell curl and an incline overhead extension. May do the dip machine next time. My biggest concerns are kicking ass with my leg and back days. I hit a PR of first time attempting 4 plates on barbell RDLs for a solid 4 reps. My left knee has been a little sore recently so made sure my legs were ready to go this week because I was getting my first pair of squatting shoes, Rogue Do-Wins. Was very excited, my previous shoes were ripping and couldnt have been worse to squat in. Was able to improve my power front squat day to 310 for 5 reps. I went up to 320 for 2 sets of 3. I was going down too low and the plates kept hitting my squat rack plate holder- the worst invention ever lol. Next time I will squat in the power rack and will try my best to get 320 for 4 reps and 325-3. I have changed the power day and added hack squats. I wanted to utilize the squat shoes more lol. Felt great, was on the easier hack squat- forget who makes it but its the one at the newer LA fitnesses I guess and got a PR of 4 plates and a 25 for 8 reps after front squats and RDLs. My back hypertrophy days I have been really experimenting. Lately I have been using the assisted pull up machine doing them as a third or fourth exercise to really feel the squeeze when my backs already fatigued. Also been doing tbar rows and underhand pulldowns. Love hitting a high volume back day-something I can always work on!
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  29. #89
    Registered User berzon's Avatar
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    1/18 Update

    New Pic I took today, along with some footage, with Paul. The 25th marks 16 weeks out! Cant believe Ive already been dieting for 8 weeks now! Seems that times been flying by. '

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  30. #90
    Registered User berzon's Avatar
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    1/20 Update

    Chest/Bis Hypertrophy
    -This was probably the worst workout I have had in a while-definitely so far this prep. I think its because I slept too long the night before. WHenever I wake up really late I tend to feel very tired the rest of the day. I just felt very fatigued this work out. Did terrible on my pressing movement especially. After only getting 125 for 9, I just went down from there. No need to workt ill failure and kill myself. Moved down to 120s, then to 110s for 10 reps. Incline wasnt much better. Got 2 sets of 215 for 10 reps which was decent. Rest of the lift kept same weight as last week. Each workout I make sure to incorporate a technique into each muscle group-either dropsets, pause sets, double pause sets, reverse pyramid etc. I love throwing these in to really maximize blood flow in the muscle.

    1. Flat DB press-115-10, 125-9, 120-10, 110-10
    2. Incline BB press- 205-10, 215-10, 215-10 DS 135-8
    3. Decline HS chest press WPS- 160-8, 145-10, 135-10, 115-12 *Reverse pyramid technique*
    4. Incline DB flys- 60-10, 65-10, 70-8, 70-8
    5. Bent over cable flys- 60-12, 60-12, 60-12 PS 15 sec 6 PS 30 sec-8
    6. Seated alt. DB curls 35-12, 40-10, 45-10 PS 15 sec-5
    7. Close grip EZ bar curls- 50-14, 60-14, 80-10
    8. SIngle DB preacher curls-35-12, 40-12, 45-10
    9. Alt. DB hammer curls- 50-12, 50-10, 65-8 DS 45-10, 30-15
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