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  1. #1
    Registered User berzon's Avatar
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    Berzon and Pro Physique's 2012-2013 25 Week Contest Prep

    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=

    Chest/Bis
    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!
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  2. #2
    Registered User adamjohn32's Avatar
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    Definitely in on this my dude. You're gonna turn some heads once Paul is done w/ you, freaking beast!
    Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato

    http://forum.bodybuilding.com/showthread.php?t=143873931
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  3. #3
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Great stuff Dan. I can see you have put on some serious size already from those pics. The fact that you are doing such a long diet is only going to benefit you and make this prep a great one. I am not saying you won't have some rough days but overall its going to be a great experience. Before you know it we will be slapping on the Dream Tan and walking on stage. Game Time!
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  4. #4
    Registered User adamjohn32's Avatar
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    oh yeah, what show's are you planning on doing this year? Nicole's in Orlando?
    Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato

    http://forum.bodybuilding.com/showthread.php?t=143873931
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  5. #5
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Originally Posted by adamjohn32 View Post
    oh yeah, what show's are you planning on doing this year? Nicole's in Orlando?
    We need to start a basketball team! We would dominate at bodybuilding shows, bring our own hoop!
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  6. #6
    Registered User berzon's Avatar
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    Originally Posted by fltallpaul View Post
    Great stuff Dan. I can see you have put on some serious size already from those pics. The fact that you are doing such a long diet is only going to benefit you and make this prep a great one. I am not saying you won't have some rough days but overall its going to be a great experience. Before you know it we will be slapping on the Dream Tan and walking on stage. Game Time!
    Well it is most definitely going to be long and at times, just terrible, but I am most definitely going to take advantage of the long diet to try and retain as much muscle as possible. Definitely excited to see how the next few months turn out, I have full faith in you Paul!
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  7. #7
    Registered User berzon's Avatar
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    Originally Posted by adamjohn32 View Post
    Definitely in on this my dude. You're gonna turn some heads once Paul is done w/ you, freaking beast!
    Well I can only hope so! I saw what Paul and Layne's methods have brought you and am hoping to get some shreds like yours man!
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  8. #8
    Registered User berzon's Avatar
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    Thanksgiving Update! 11/21-11/22

    Not too sure why but my body has been in a real ache these past few days. Yesterday was legs and had a great deal of pain in my lower back (from previous years inury). Woke up yesterday with a head cold and leading today it got much worse, bus still managed to bust through a delt/tri work out. Still on the same macros and starting to notice a little difference in muscle soreness, could be from getting sick as well. Hopefully wont be too sick to hit back tomorrow with full effort.

    11-21-12 Legs- Back was very stiff and in some pain so took out barbell RDLs.
    1. Front squats- 235-8, 245-8, 255-8, 265-8
    2. Close stance hack squat=WPS- 135-12, 160-12, 175-10, 190-10
    3. Lying leg curl- really focusing on eccentric part of lift- 5 sets of 8
    4. Leg press super set seated leg extensions- 3 sets of 8 reps followed by 10-14 on leg extension. 4th set of leg press was 8 reps followed by 5 plates for 10, 3 plates-15, 2 plates-15 (this was killer)
    5. Single leg curls- 3 sets of 12 reps
    6. Weighted back extensions- 25 pounds for 3 sets of 12 slow reps
    7. Seated calf raise- 5 sets- 160- 12, 170-12, 180-12, 190- 10, 200-8
    8. Standing calf machine- 4 sets of 10 reps- 210 pounds
    9. Single calf raise on leg press machine- focused TUT- 3 sets of 12-14 reps 165 pds

    11-22-12 Delts/Tris
    1. Standing side raise- 30-10, 35-10, 35-10, 40-7
    2. HS seated shoulder press- WPS- 115- 8, 120-8, 125-8, 127.5- 8 Dropset to 90-10, 45-8
    3. Customized rear delt pull w/ handle- 3 sets of 50 for 10 reps-last set dropset to 20 punds for 10 reps
    4. Seated side raise machine- 3 sets 0f 10 with 2 sec pause at top- 110, 110, 130
    5. HS high pulls-WPS- 3 sets of 12- 25, 35, 40
    6. Incline EZ bar overhead extensions- WPS-25-10, 32.5-10, 37.5-8, 45-8
    7. STanding single DB overhead extension- 3 sets of 10- 30, 35, 35
    8. V bar tricep cable extension- Forgot weight just had it on the heaviest one for 3 sets of 8 reps
    9. Bent over single cable extension- 3 sets of 30 pds for 10

    15 minutes of stepmaster- MISS
    -Also plan on doing a walk tonight after eating. I didnt carb cyle or anything so unfortunately have to go weigh out all my food before Happy Thanksgiving to all!!
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  9. #9
    Registered User berzon's Avatar
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    11-24-12 Update.

    Thanksgiving went over really well. Amazingly ended up in a caloric deficit even with all the pressures of eating endlessly from my family. (My family just doesnt understand bodybuilding or the dedication needed to do well in it LOL). Was still feeling pretty sick but had a pretty decent back work out. My lower back was still in some major pain so I changed up my back work out more machine use, to take out major use of my lower back.

    11-23-12 Upperback/Traps

    Lat pulldown cable machine- 190-10, 205-8, 210-8, 215-8
    Heavy seated V bar cable rows- 255-8, 265-8, 275-6, 290-6
    Super set of Underhand HS lat pulldown machine w/ Lat pullover machine-WPS- 105-8/90-12, 110-8/100-12, 115-8/105-10
    Assisted Tbar row (flat handles)- 115-12, 125-10, 135-8 Dropset to 90-8 dropset to 45- 10
    Lifetime seated over head single cable row- 110-10, 120-10, 140-10, 150-8
    One large super set for traps(ran out of time again)- 4 sets Side DB shrugs 120 pause 4 sec at top for 8 reps, Smith machine front shrug WPS 90-15, Behind cable shrugs 10 reps pause 4 sec at top.

    Going to hit chest and bis soon, will update soon.
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  10. #10
    Registered User berzon's Avatar
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    11-24 Update

    Today was the worst overall work out Ive had in a long time. Once again not sure if it's because my bodys reaction to the start of a low carb diet or because Im still sick. Energy wasnt really there, and chest just felt so fatigued/weak. Didnt let my ego get ahead of me and tried to stick to weight where I can feel the muscles being used with solid form.

    11-24 Chest/Bis

    1. Incline DB press- 115-8, 120-8, 120-7, 120-7 (weight felt noticeably harder than last week)
    2. Weighted Chest Dips (hold dumbell between feet)- 80-8, 80-8, 90-8, 90-8 (Only part of my work out that felt stronger than last week)
    3. **Did 2 sets of flat bench- 235 and 245 for 8, felt way too fatigued so moved onto HS wide chest press machine- WPS- 90-12, 115-10, 135-8.. on the eccentric part of the lift I brought weight down for a controlled 3 seconds and then jacked the weight up with full force.
    4. Incline DB flys- 50-10, 60-8, 60-8 drop set to 35s for 8 more reps
    5. Flat cable flys- Forget the weight but did 3 sets- 12, 10, 8 last set did pause set (pause for 15 secs close to failure pause 30 secs failure)
    6. barbell curls- 95 pounds for 4 sets of 8
    7. HS seated bicep curl- 80-10, 90-10, 100-8, 115-6 Pause 15 sec 4 reps pause 30 secs 4 reps
    8. Standing hammer dumbbell curl- 3 sets of 8 with 50s
    9. 2 sets of 21s with EZ bar- 1 set close grip, 1 set wide grip

    Hopefully once I completely get over this cold, I will have more energy and strength for my lifts.
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  11. #11
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    You are far from low carb right now! The diet should not even feel like a diet at this point. I am sure its the cold!
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  12. #12
    Registered User berzon's Avatar
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    Originally Posted by fltallpaul View Post
    You are far from low carb right now! The diet should not even feel like a diet at this point. I am sure its the cold!
    Your right, Im over the cold and been feeling great!
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  13. #13
    Registered User berzon's Avatar
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    11-27 Update

    After taking an off day, yesterday I hit legs and finally didnt feel sick anymore- had much more energy which led to a stronger work out.

    11-26 Legs

    1. Barbell front squat- 245-8, 255-8, 270-8, 275-6, 285-5 (last rep bar hit rack and screwed up lift- def will get 285 or higher next week for 6!)
    2. Barbell RDLs- 225-8, 245-8, 265-8, 285-8
    3. Hack Squat WPS- 160-10, 170-10, 180-10, 190-10
    4. Lying leg curls- Started heavy and worked down in weight and up in reps- 195-6, 180-8, 165-8, 150-10 Double pause set 15 sec till fail and 30 sec till failure
    5. Dumbell split squat- 3 sets of 45s for 12
    6. Bent over single leg ham curl- Held for 3-4 sec at top of each rep-60-10, 70-10, 70-10
    7. Seated calf raise- 160-10, 170-8, 180-8, 190-8, 195-8 DS to 135-8, 90-12, 45-10 (pause at top each rep for 5 sec)
    8. Standing calf machine-4 sets of 10 with 210
    9. Leg press single calve extensions- 3 sets of 12

    11-27 Delts/tris Finally got back to my originally planned work out before getting sick

    1. Seated barbell military press- 185-8, 190-8,190-8, 195-8
    2. Leaning single DB side raise- 30- 10, 35-10, 35-10
    3. Standing bent over dumbbell raise- 25-12, 30-10, 30-10, 30-10
    4. Freemotion seated cable shoulder press- 60-12, 80-12, 100-12
    5. Seated side machine raise- each rep held at top for 3 sec- 70-10, 90-10, 110-10
    6. Close grip bench- 240-8, 250-8, 265-6, 270-5
    7. Incline flat shortbar overhead extension- WPS- 30-8, 35-8, 35-8, 37.5-8
    8. V bar tricep pressdown- 210-8, 210-8, 210-8 Pause 15 sec 4 30 sec 5
    9. Overhead tricep extension machine- 60-12, 70-12, 80-12


    Feel great after getting over that cold. Definitely have a stringer mindset to hit these next few sessions hard. This is just the beginning of this prep and have a goal of getting stronger and getting muscle during this prep. I know it will be hard but am ready to hit it!
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  14. #14
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Good work in here...I have a feeling this week you will see a big change.
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  15. #15
    Registered User berzon's Avatar
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    Originally Posted by fltallpaul View Post
    Good work in here...I have a feeling this week you will see a big change.
    Thanks Paul, did well today.
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    11-27 Update

    11-27 Upper-back/Traps

    This lift I really focused on a lot of rowing motions, at different angles in multiple exercises. Really want my lats to grow as much as possible- as well as focusing on the middle back squeeze to hit the rhomboids. This has been my typical work out that have continued to go heavier incorporate different techniques.

    1. Bent over barbell rows- 235-10, 245-8, 255-8, 265-6
    2. Seated cable lat pulldown- 190-10, 200-8, 205-8, 220-6
    3. Bent over single barbell row meadows style- Weight on front- 75-10, 75-8, 80-8, 80-8
    4. HS underhand pulldown SS Lat pullover machine WPS- 100-8/100-10, 105-8/100-10, 107.5-8/100-10
    5. Incline bench double dumbbell row- 40-12, 40-12, 45-12
    6. Freemotion high cable row-sit on floor- 90-12, 110-10, 140-8 drop set 100-8 then 60-16
    7. Standing side dumbell shrug- 125-8 (3 sec squeeze), 125-8 (3 sec squeeze), 125-6 (4 sec squeeze), 125-8 (4 sec squeeze)
    8. Smith machine front shrug- 4 sets of 12 w/ 3 plates on each side
    9. Reverse cable shrug- 3 sets of 10, 245 pds, 3 sec squeeze at top

    Felt had a pretty solid work out. I may cut down on amount of sets next time. Well see, just felt a little tired from lack of sleep couple of days (yawning at gym lol). Have chest tomorrow and will probably take an off day the next day with some cardio.
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    12-2 Update

    11-28 Chest/Bis

    Today was a pretty decent day.. Still didnt feel to good on the incline dumbbell press, but managed to improve the weight through out the work out. Didnt reach 8 on incline press with 120s so added a dropset on my last set.

    1. Incline dumbbell press- 110-8, 115-8, 120-8, 120-7 Drop set to 80 for 8
    2. Weighted chest dips- 80-10, 80-10, 90-8, 95-8
    3. HS flat chest press- WPS- 100-8, 105-8, 110-8, 110-8
    4. Incline DB flys- 45-12, 50-10, 60-8
    5. Flat cable flys- 50-10, 60-10, 70-8 Paus15 sec-4 Pause 30 sec- 5
    6. Flat short bar curls-WPS-3 sets of 10 reps- 25, 1 cheat set 6 reps of 50. Focused on squeeze and eccentric.
    7. HS preacher curl machine- 90-8, 95-8, 100-8
    8. Incline bench wide grip EZ bar spider curls- 50-12, 60-10, 60-10
    9. Seated Hammer dumbbell curls- 3 sets of 10 with 50s

    11-30 Cardio/Abs

    1. sets hanging leg raises- 10
    2. 4 sets of 15 decline bench sit ups- 10 pound plate
    3. 4 sets of weighted rope crunches- 20 reps
    4. HS abdominal machine- 3 sets of 15

    5 intervals of HIIT. 5 min warmup, 2:30 moderate speed, 30 sec full sprint.

    12/1 Legs

    Wasnt expecting as good as of leg day, my back was a little irritant and felt a little lethargic. Once I get in there and started squatting I felt great though.

    1. Front squats- 265-6, 275-6, 2865-6, 285-6, 290-6
    2. Barbell RDLs- 240-8, 255-8, 275-8, 290-8
    3. Hack Squat- WPS- 160-10, 175-10, 185-10, 195-10
    4. Lying leg curls- 120-10, 135-10, 150-10, 150-8
    5. Dumbbell split squat- 45-10, 50-10, 55-10 superset with 5 sets of seated calve machine- 180-10, 180-10, 185-8, 190-8, 190-8
    6. Single leg curl machine- 50-12, 60-10, 70-10 superset standing calve machine- 4 sets of 12 with 150 pounds
    7. Single calve extension on leg press- 140-12, 150-10, 160-8 dropset to 100-10, 60-14

    These have been a great few days. Form on everything has been awesome for the most part and am really feeling strong in the gym. Will update soon again. Current macros are 60 f, 250 c, 270 p.
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    Beastly my dude....Its our time to shine and prove that prophysique clients are the new up and comers !
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    Holy mass, bro!

    This is some seriously good lifting in here. Nice weight, nice volume...I'm diggin it. Good job, and I can't wait to see what 25 weeks and a coach are gonna do for you.
    "The code of Bushido is harsh and relentless."

    Olympic Lifting Log:
    http://forum.bodybuilding.com/showthread.php?t=158765663
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    Registered User berzon's Avatar
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    Originally Posted by TakedaShingen View Post
    Holy mass, bro!

    This is some seriously good lifting in here. Nice weight, nice volume...I'm diggin it. Good job, and I can't wait to see what 25 weeks and a coach are gonna do for you.
    Thanks man, appreciate it! I really work hard to design my work outs, hoping to get stronger this contest prep!
    Cant wait either, I know Paul Revelia will get me in shape.
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    Originally Posted by Gibson5521 View Post
    Beastly my dude....Its our time to shine and prove that prophysique clients are the new up and comers !
    Of course man, all about hard work and consistency. We gotta bring it in 6 months!
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    12/2 Update- Delts/tris/cardio

    1.Seated barbell military press- 185-8, 190-8, 195-8, 205-6
    2. Leaning single DB side raise-30-10, 35-10, 40-8
    3. Bent over single rear delt raise- 30-10, 30-10, 30-10, 35-8
    4. Seated reverse overhead press- 3 sets of 12- 130, 145, 160
    5. Seated side raise machine- 80-10, 110-10, 150-8 dropset to 100-8, then 50-12
    6. Close grip bench- 245-8, 260-6, 270-5, 275-4 (Next week Im going to put it as my second exercise)
    7. Incline short flat bar tricep extension-WPS- 30-10, 35-8, 37.5-8, 40-6 Dropset to WPS 25 for 8
    8. V bar cable pressdown- 200-10, 200-10, 215-8
    9. HS overhead tricep machine- 135-9, 120-10, 105-10 Pause 15 sec-6 Pause 30 sec-8

    Today felt pretty good, 8.5/10. Seems like I feel better every workout, as well as stronger. Got a big day for back tomorrow so will definitely be stretching and hydrating tonight! Will post more pics soon as well.
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    Registered User berzon's Avatar
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    Originally Posted by berzon View Post
    12/2 Update- Delts/tris/cardio

    1.Seated barbell military press- 185-8, 190-8, 195-8, 205-6
    2. Leaning single DB side raise-30-10, 35-10, 40-8
    3. Bent over single rear delt raise- 30-10, 30-10, 30-10, 35-8
    4. Seated reverse overhead press- 3 sets of 12- 130, 145, 160
    5. Seated side raise machine- 80-10, 110-10, 150-8 dropset to 100-8, then 50-12
    6. Close grip bench- 245-8, 260-6, 270-5, 275-4 (Next week Im going to put it as my second exercise)
    7. Incline short flat bar tricep extension-WPS- 30-10, 35-8, 37.5-8, 40-6 Dropset to WPS 25 for 8
    8. V bar cable pressdown- 200-10, 200-10, 215-8
    9. HS overhead tricep machine- 135-9, 120-10, 105-10 Pause 15 sec-6 Pause 30 sec-8

    Today felt pretty good, 8.5/10. Seems like I feel better every workout, as well as stronger. Got a big day for back tomorrow so will definitely be stretching and hydrating tonight! Will post more pics soon as well.
    BTW for cardio I did 15 min on stepmaster level 8 for 15 mins.
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    12/3 Upperback/Cardio UPDATED PICS!!

    Today felt pretty great, another work out where I increased the weight from last one! Always kept good form into consideration even when hitting the heavier weight. Posted new pics to see where I am at. Im 23 weeks out as of now and am 234, started 242-245. Feel great in the second week and seems Im getting stronger every lift. These are some of the last phases of my current routine so I incorporated alot of heavy weight with some forced reps with a spotter.

    1. Bent over barbell rows- 245-8, 255-8, 265-6, 270-6
    2. Seat lat cable pulldown- 200-8, 210-8, 220-8, 240-6 Forced rep with spotter for 2 more
    3. Incline bench double dumbbell rows- 45-10, 50-10, 55-8, 65-8
    4. HS underhand overhead row machine-WPS superset with lat pullover machine WPS- 120-8/105-10, 107.5-8/105-10, 100-10/105/10
    5. Standing single low cable row- 80-12, 90-10, 100-10
    6. Freemotion (Sit on floor) overhead cable row- 100-10, 130-10, 140-8 Dropset to 70 for 16
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    12-6-12 Update

    Ive really been feeling great these past few days. I have been improving my strength, as well as losing fat and weight a solid pace. I know its the beginning of a long diet and will eventually be very hard to lose that fat when I start getting into the lower single digits. I officially changed my weight lifting program to my personal tailored version of the PHAT platform, thanks to my coach Paul. I am very excited to what happens to my legs and back due to the higher frequency of hitting those parts- twice a week. I did my last work out the same as my program for Chest/Bis but started my PHAT version with lower hypertrophy day on 12/5 and delt/arms day today 12/6.

    12/5 Lower Hypertrophy- Worked out perfectly because this would have been a hypertrophy day for legs anyways in my program.

    1. Front squats- 225-10, 230-10, 235-10, 240-10
    2. Barbell RDLs- 205-12, 225-12, 230-12
    3. Hack Squat WPS- 135-12, 150-12, 157.5-12
    4. Lying leg curls- 120-15, 135-15, 150-12
    5. Lunges w/ DBs- 3x12x12 with 45s
    6. Leg extension- 135-15, 150-15, full stack (I think it was 280)- 8 dropset to 180-10, 100-15
    7. Seated calve raise- 135-12, 135-12, 150-12, 150-12
    8. Standing calve machine- 4 sets of 15 reps- 150
    9. Single leg press calve extension- 135-18, 150- 16, 210-8 dropset to 180-8

    This work out had a higher amount of sets because I had a 3 day rest period before my next one. Im a big fan of the 3-4 set range.

    12-6 Delts/Tris Hypertrophy (Usually would also be Bis, but did them with my chest and will start normal next week)

    1. Seated Barbell military press- 165-10, 175-10, 175-10
    2. Close grip bench- 225-10, 230-20, 235-10
    3. Standing DB side lateral raise- 20-12, 25-12, 30-10 Pause 30 sec- 6
    4. Bent over single DB rear delt raise- 25-14, 25-14, 30-12
    5. Incline bench EZ bar overhead extension- WPS- 20- 12, 25-12, 27.5-12
    6. Seated facing in, delt machine press- 135-16, 150-14, 150-14
    7. Flat bar cable pressdown- 155-15, 170-13, 170-12
    8. 15 minutes of moderate intensity on the stair-master level 8.
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    12/10 Update

    I started a new job that pretty much takes away my weekends, so I organized two off days from Friday to Sunday, but it paid off today hitting some solid numbers on my leg power day. Been feeling great and have lost 4 pounds this week, woke up today at 230. Looking to kill these next four or five days of lifting!

    12/7 ABS/CARDIO

    Hanging leg raise- 5 sets of 10
    Decline bench oblique crunch- 4 sets of 10
    Weighted kneeling cable crunch- 4 sets of 20- went up to full stack, forget the weight
    Lying leg bring ins- 4 sets of 12
    5 intervals of HIIT, 5 min warm up, 2:30 moderate pace :30 all out sprint. 2:30 min cool down

    12/8 Upper Power

    1. Incline dumbbell press- 115-6, 20-6, 120-6, 120-6
    2. Bent over barbell rows- 250-6, 260-6, 265-6, 270-6 PR with good form!
    3. Flat Dumbbell chest flys- 55-10, 65-10, 70-8
    4. Lat cable pulldown- 200-8, 220-8, 225-8, 240-6
    5. Seated HS shoulder press- WPS- 125-6, 135-6, 140-6, 145-6
    6. Standing DB curl- 45-8, 50-8, 50-8, 55-8
    7. Incline bench EZ bar overhead extension WPS- 35-8, 37.5-8, 40-8, 45-8

    12/9 Offday- Worked all day, my macros for this day were 60 f 270 p and 205 carbs- so I obviously had a lowered carb day.

    12/10 Leg Power day felt great coming into this!
    1. Front squat- 275-6, 285-6, 295-6, 300-6
    2. Barbell RDLs- 305-6, 315-6, 325-6, 330-6, 340-6
    3. Leg press- 7 plates-10, 7 plates, 1 25- 10, 8 plates- 10
    4. Lying leg curl- 120-10, 150-10, 165-9
    5. Seated calve raise- 160-8, 180-8, 195-8, 205-6
    6. Standing calve machine- 180-10, 195-10, 210-9, 225-8
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    Forgot, Updated pics from today!
    Attached Images
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    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Already making nice progress before the New Year. See you friday.
    Contest Prep Coach

    Paul@ProPhysique.com

    Core Nutritionals/Outwork Apparel Athlete

    NGA & IFPA Pro Bodybuilder
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    Originally Posted by fltallpaul View Post
    Already making nice progress before the New Year. See you friday.
    Thanks Paul, lets kill it
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    12/11 Update

    12/11 Back/Chest Hypertrophy

    Today was the first day ever doing chest and back together, I must say I liked it alot more than I thought I would have. I started with back because I feel it is something I can always improve on. I thought I would have been more fatigued when I hit chest. Thought it was a very solid day.

    1. Pullups- 12, 12, 11 Felt so much easier now that I am 230 lol
    2. Under hand bent over barbell rows- 185-12, 205-12, 215-12
    3. Neutral grip handle seated cable pulldown- 160-15, 175-14, 190-10
    4. Incline bench double dumbbell row- 50-12, 55-10, 60-10
    5. Wide grip handle seated cable row- 120-15, 135-14, 150-12
    6. Flat dumbbell press- 105-10, 115-10, 120-10 (choppy form on last few reps)
    7. Weighted chest dips- 55-12, 65-12, 70-12
    8. Incline HS press- WPS- 100-15, 105-13, 110-10
    9. Low cable chest flys- 40-15, 40-15, 50-14
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