Hello all, my name is Daniel Berzon. I am currently in the beginning of a 25 week contest preparation. I had competed earlier this year but didn't hire a coach. I knew in order for me to reach my goal, I had to hire a coach. I found out Paul Revelia of Pro Physique was taking in clients to coach for contest preparation. He had superior credentials and knew I could trust him to lead me in this prep. I am 21 years old have been lifting seriously for 3-4 years now. I have adopted learnings from some of the most trusted names in bodybuilding such as Layne Norton, Team 3DMJ and others. I have always followed the sport natural bodybuilding, but just recently decided to finally get on the internet and create a contest prep blog- recommended to by Paul. I am 6'2 242-245 pounds and roughly 16% bf. I have always had a passion for lifting and nutrition and always have put forth 100% effort in those two aspects. I always hit the gym with all full energy and effort, as well as implement proper nutrition and supplementation in my every day life. For the most part I tend to not fall into the many "bodybuilding nutritional myths" that seem to be very popular amongst many people- example: high reps should be used to get cut. I am in college now and try my best not to let "college" effect my bodybuilding career. It will be difficult but I will get through these 25 weeks with out it effecting my prep.
As of right now my starting macros for this prep are 270 protein, 250 carbs, and 60 fat. This week is primarily being used to asses what my proper macros should be for the prep- Thanksgiving will be a fun day with a food scale lol. Now that I have my own apartment, I will try my best to spice up the foods for this prep- of course using healthier food choices as well as fitting it all into my macros. Last prep was very tough for me mentally, due to the fact I had very limited choices of food- chicken and oatmeal all day lol.
As of now I am not on a certain program. I believe I have a good grasp on how my body reacts to certain exercises and will focus my work outs to improve my weaknesses. I will of course track my lifts. As the work out progresses in weeks to come, I will implement different techniques (dropsets, pause sets, negatives etc)and exercises. I will be open of any suggestions made to me and will love to discuss my training styles and techniques. This is a big reason I am making this blog- to find others opinions and to hopefully help others in any aspects of lifting or nutrition. I am also very excited to learn from all the brilliant minds out there!
Apparently I am not able to post pictures in my post yet because I dont have over 50 posts yet- But please feel free to check on my bodyspace for all of my pre-diet pics!! I will hopefully get 50 soon so I can post pics ASAP.
My training right now will the good ole body building style- muscle grouped training. Right now being Upper back/Traps---Chest/Bis---Legs---Delts/Tris---Off from lifting/cardio/abs...repeat. I have seen great success and gains from lifting this way and have always tracked my work outs to make sure theres a progress in mu numbers as well.
My most recent work outs have been=
Incline DB press- 110-10, 115-8, 120-8, 125-7
Weighted chest dips (with dumbbell)- 60-8, 75-8, 75-8, 85-8
HS flat chest press- WPS- 115-8, 105-8, 105-8, 95-9
Incline cable flys- 50-12, 60-10, 70-8 -->15 sec pause 4 reps 30 sec pause 5 reps
Flat butterfly fly machine- 3 sets of 8 focusing on time under tension and squeeze. Last set included a drop set till failure.
15 pound barbell curls- WPS- 25-10, 30-8, 30-8 Drop set to WPS 15- 16 reps
Single DB preacher curls -3 sets of 10 with 50 pds.
Overhead super man curls- 50-12, 60-10, 70-8
SIngle dumbbell preacher- 1 set of 4 negatives with 80 pounds.
Overhand cable curls- 3 sets of 80- 125 pounds.
Upperback/Traps (Ran out of time so did one large superset for traps)
Bent over barbell rows- 225-10, 235-8, 245-8 255-8
Lat cable pull downs- forget weight used- 4 heavy sets 6-8 reps last set having a double pause set
Single arm Barbell Meadow style rows- 65-10, 75-8, 80-8, 85-6
Under hand HS machine pulldown superset lat pullover machine- WPS- 90-8/90-10, 110-8/100-10, 130-8/110-10
Heavy cable seated low rows-320-6, 285-8, 250-10
Overhead seated cable pulldown- 3 sets of 10- 110-130 pounds
One large super set for traps- 1.Side dumbell shrugs, 125 pounds each hand, 3 sec squeeze at top, 8 reps 2. Smith machine front shrugs WPS- 115-12 reps 3. reverse cable shrugs- 240- 10-12 reps
There will be much more to come, including actual pictures once I get 50 posts!