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  1. #91
    Registered User ebomb55's Avatar
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    Awesome pressing strength bro. Arms, traps, and chest looking sick in pics.
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  2. #92
    Registered User berzon's Avatar
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    1/21 Update

    1/20

    Delts/Tris

    Today I focused more on hitting it hard on close grip bench. I started delts off with a pre-exhaust technique. I did seated side laterals before I did seated dumbbell press. I really like these cause I can go light and really feel the delts on the press. On my hypertrophy days I sometimes fluctuate with the exercises but I always try to hit the muscle from different angles and techniques.

    1. Close grip bench- 225-10, 235-10, 240-10, 250-8
    2. Seated side laterals- 20-14, 25-12, 25-12, 30-10
    3. Seated DB shoulder press- 70-10, 75-10, 80-10 DS 40-10
    4. HS tricep Dip machine WPS- 135-12, 145-12, 155-10, 160-10
    5. Incline single DB laterals (leaning on the side if the bench)- 20-12, 15-12
    6. Incline overhead double DB extension- 25-14, 30-12 30-12
    7. Flex fitness seated overhead press- 80-14, 90-12
    8. Underhand flat bar high cable extension- 80-14, 90-14, 100-12
    9. Standing low cable single overhead extension- 40-12, 40-12, 40-12
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  3. #93
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Great to see you this weekend. Keep killing it.
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  4. #94
    Registered User TakedaShingen's Avatar
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    You goin bear hunting with those traps? Jesus! Lol.

    Lookin sharp man. Seriously. I can only aspire to rock a chest like that. And you are one strong ass dude. Keep puttin in work...it shows.
    "The code of Bushido is harsh and relentless."

    Olympic Lifting Log:
    http://forum.bodybuilding.com/showthread.php?t=158765663
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  5. #95
    Registered User berzon's Avatar
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    Originally Posted by fltallpaul View Post




    Great to see you this weekend. Keep killing it.
    Thanks Paul, looks like your killin it with those squats!
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  6. #96
    Registered User berzon's Avatar
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    Originally Posted by Taketimeingen View Post
    You goin bear hunting with those traps? Jesus! Lol.

    Lookin sharp man. Seriously. I can only aspire to rock a chest like that. And you are one strong ass dude. Keep puttin in work...it shows.
    Haha thanks my man! Appreciate the compliments. Just about 16 weeks out and definitely have allot of fat to burn Come show time
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  7. #97
    Registered User Mohammed786's Avatar
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    Following your progress Bruv....inspired!!
    ****27/04/2013 partial rupture of the right bicep****

    31/05/2013 right distill bicep tendon surgery
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  8. #98
    Registered User berzon's Avatar
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    Originally Posted by Mohammed786 View Post
    Following your progress Bruv....inspired!!
    Thanks for the interest dude, going to work as hard as I can these last 16 weeks!
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  9. #99
    Registered User berzon's Avatar
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    1/25 Update

    1/21 Leg Hypertrophy

    This was my last time to hit it hard before I start my deload week. My second week also squatting with squat shoes. Felt very solid today. Had very high quality reps and progressed my last set to 325 for 10 on my last set. Hit some PRs today as well, in sumo deadlifts I went up to 375 for 10 on my last set. I honestly go barefoot when I do go over 350 just because I dont want any slippage at all. Did single leg extensions today to vary that exercise up. Felt a great pump in these and used a a double pause set on my last set for these. I used a reverse pyramid technique on hammer strength V squats. Started with a heavy set and lowered the weight each set and went for equal or higher reps. This is an awesome technique I under-use and recommended to any advanced weight-lifter.

    1. Back squat-305-10, 315-10, 320-10, 325-10
    2. Sumo Deads- 325-10, 355-10, 365-10, 375-10
    3. HS V squat WPS- 170-10, 155-10, 145-12, 125-15
    4. Cybex seated hamstring curl-130-12, 150-12, 160-12, 170-10
    5. HS seated single leg extension- 50-15, 60-15, 70-12 Pause 15 sec-6 reps Pause 30 sec- 7 more reps
    6. Lying hamstring curl- 130-12, 150-12, 170-10
    7. Cybex Standing cybex calve raise- 180-12, 200-12, 200-10, 200-10, 220-10
    8. Seated Cybex calve extension- 135-16, 145-15, 155-14, 180- 8 DS 135-10 DS 90-15 DS 45-15
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  10. #100
    Registered User berzon's Avatar
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    1/22 Abs Cardio
    Abs
    1. Hanging leg raise- 6 sets of 10
    2. Floor cable crunches- 3 sets of 18
    Superset with
    3. Seated ab twists- 3 sets of 25
    4. Lying hold barbell over chest leg wipers- 4 sets 12, 12, 10, 10

    5 intervals of HIIT on bike. 2:30 LISS :30 all out burst, 10 min cooldown on stepmill.

    DELOAD WEEK
    1/23 Upper Power (DELOAD)
    This was a deload upper power. Changed a a couple exercises, but kept the volume low for each muscle. Still kept the intensity, was just really going for a mind-muscle focused workout with light weight.

    1. Incline DB press- 80-10, 90-10, 90-10
    2. Seated shoulder width cable lat pulldown- 150-12, 175-10, 175-10
    3. Weighted chest dips w/ DB- 50-10, 50-10, 50-10
    4. Incline bench DB rows- 50-10, 50-10, 60-10 Felt super easy so went up in weight
    5. Flat DB fly- 45-10, 45-10
    6. HS seated delt press -WPS- 160-10, 160-10, 160-10
    7. seated high cable row- 70-12, 70-12
    8. Standing flat short bar bicep curl-WPS- 15-10, 15-10, 15-10
    9. Incline flat bar tricep extension WPS- 15-10, 15-10, 15-10

    1/24 Lower Power (deload)

    Same principles as my upper power day. Lowered weight, volume and sets.

    1. Front squat- 185-10, 185-10, 185-10
    2. Barbell RDLs- 185-10, 185-10, 185-10
    3. HS hack squat WPS- 115- 10, 115-10, 115-10
    4. Lying hamstring curl- 105-10, 105-10, 105-10
    5. Standing calve raise- 135-10, 135-10, 135-10, 135-10
    6. Seated calve raise- 115-10, 135-10, 135-10
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  11. #101
    Registered User berzon's Avatar
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    1/25 was a an ab/cardio day. Did an alternate version of my ab work out since the previous one and did 5 intervals again of HIIT training.

    1/26 Back Hypertrophy (deload)

    Had a long day today. Had to open at work for a 9 hour shift then had to train a client before hitting back-thank god it was a deload lol. Did have a solid lift though. Intensity was still there definitely.

    1. T bar row-135-10, 135-10, 135-10, 135-10
    2. Seated Underhand lat pulldown- 155-10, 155-10, 165-10
    3. Weight assisted pull ups- 85-10, 85-10, 85-10
    4. Seated HS low row-WPS- 90-12, 90-12, 90-12
    5. High cable standing lat pullover- 3 sets of 12
    6. Standing side DB shrug- 85-10, 85-10, 85-10
    7. Reverse cable shrug- 135-10, 135-10, 135-10

    1/27 Chest/Bis Hypertrophy (deload)
    Went to an LA Fitness Signature Club today for first time had to utilize some newer machines they had. Awesome gym but the dumbbells only went to 100 which is a joke since everthing else is insanely great.

    1. Flat DB press- 90-10, 95-10, 100-10
    2. Incline barbell press- 185-10, 185-10, 185-10
    3. Decline Life Fitness chest press- WPS- 70-10, 90-10, 90-10
    4. HS incline chest press machine- 70-10, 70-10, 70-10
    5. Bent over high cable flys- 50-12, 50-12
    6. Seated DB curls- 30-10, 30-10, 30-10
    7. Wide grip EZ bar curl- 50-10, 50-10, 50-10
    8. Bent over precher single DB curl- 30-10, 30-10, 30-10
    9. Hammer cable curls- 50-10, 50-10, 50-10
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  12. #102
    Registered User berzon's Avatar
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    BACK AT IT! Done with my deload week and on to some serious lifting!

    1/31 Upper Power

    Was expecting a little better day out of my incline press but hit a huge PR for me on the chest dips. The pull ups felt decent enough to hit 40 pound DBs for sets of 6 and made way up to the 95s on incline DB rows. My elbow was hurting me slightly and was running out of time so I had to include my power tricep movement on my next day at the end of my leg session

    1. Incline DB press- 105-6, 115-6, 120-6, 120-5
    2. Weighted pullups- 30-6, 30-6, 35-6, 40-6, 40-6
    3. Weighted chest dips w/DB- 110-6, 120-6, 120-6, 125-6 PR!
    4. Incline DB rows- 80-6, 85-6, 90-6, 95-6
    5. Seated HS shoulder press WPS- 135-5, 135-5, 135-4 Big disappointment
    6. Leaning heavy side DB raise- 40-8, 45-6
    7. Standing DB alt. curl- 50-6, 55-6, 60-4, 55-6


    2/1 Lower Power

    Pretty much am back to where I left off at before my deload. Wouldve liked to go a bit heavier on front squats but it felt very heavy. The RDLs felt pretty good going up to 400 for 4 reps. Will more than likely switch this lift to heavy sumo deads next time.

    1. Front squat- 275-5, 290-5, 300-5, 305-4, 310-4
    2. Barbell RDLs- 365-4, 380-4, 390-4, 400-4
    3. HS hack squat WPS- 180-8, 190-8, 200-8, 205-8
    4. Flex Fitness seated ham curl- 225-8, 255-8, 270-8, 280-8
    5. Flex fitness standing calve raise- 225-8, 225-8, 225-8, 240-8, 240-8
    6. FF seated donkey calve- 4 sets of 165 for 8 reps
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