Berzon and Pro Physique's 2012-2013 25 Week Contest Prep

[TakedaShingen]

Man, lookin good in here. Keep it up bro.

[berzon]

Man, lookin good in here. Keep it up bro.

Thanks man, appreciate it

[fltallpaul]

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

Next time instead of doing all back, then all chest. Try doing alternating sets of each, it speeds up the workout and you have more energy for your heavy chest pressing.

[berzon]

Next time instead of doing all back, then all chest. Try doing alternating sets of each, it speeds up the workout and you have more energy for your heavy chest pressing.

Ya I was going to ask you about that. I was going to alternate but my chest presses didnt feel as weak as I thought it would have. Will definitely alternate next week though.

[berzon]

12/12 Delts/Bis/Tris/Traps

Today felt somewhat solid. Got less than 6 hours of sleep and had to workout after taking a physics final. I havent dumbbell shoulder pressed in awhile so maybe thats why it felt a little heavier than usual. Overall it was a very good work out and felt energized though out the whole lift. I finished pretty fast so i wanted to throw in some trap work as well.

1. Seated dumbbell shoulder press- 80-10, 90-10, 90-10
2. Standing side dumbbell raise-25-12, 30-12, 35-10 dropset to 15 pounds for 16 reps
3. Bent over single rear delt raise- 30-12, 30-12, 35-10
4. Seated shoulder press machine- 165-15, 180-12
5. Seated side raise machine- 70-15, 90-15
6. Decline EZ bar tri extension WPS- 25-12, 27.5-12, 30-10
7. Seated alt. dumbbell curls- 35-14, 40-12, 45-10
8. Seated overhead dumbbell extension- 90-12, 100-10, 105-10
9. Short flat bar preacher curl WPS- 15-12, 20-12, 25-10
10. Vbar cable pressdown- 180-10, 180-10
11. Bent over single cable tri extension- 40-10, 40-10
12. EZ bar cable curl- close grip 2 sets=70-14, 80-12, Wide grip- 80-12, 90-12
13. Smith machine front shrug WPS- 135-12, 150-10, 160-10, 160-10
14. Seated side dumbbell shrug- 90-14, 100-12, 110-10 dropset 75-10, 45-16
15 minutes of level 8 on stair master

I know it looks like alot, and really is alot in one session- but it really didnt take as long as you'd think. I moved at a fast pace and including warming up, cardio, etc I was there for no more than 2 and half hours.

[fltallpaul]

Get those finals taken care of, that comes first!

[berzon]

12/14 Update

12/13 Off from weights/Abs/Cardio
1. 5 sets of 10 hanging leg raise
2. Rope weighted cable crunch- 4 sets of 20- 205
3. Standing side dumbell crunch- 50-20, 55-18, 55-18, 60-16
4. Lying leg bring ins- 3 sets of 12
5. 5 intervals of HIIT on the crossramp level 8 incline 10.warm up for 5 mins, 2:30 moderate :30 full out 5 times, 10 minutes moderate intenisty

12/14 Leg Hypertrophy

Tonight I got to train with my contest prep coach Paul Revelia. We met up tonight to do an introduction for the beginning of a Youtube Video series following my whole contest prep. Were both really excited to start this and will post it as soon as he finishes it. Was a pretty solid lift, didnt warm up as long as I'd like to but still improved from last week.

1. Front squat- 230-10, 240-10, 245-10 Going to hit 245 again next week and will have better form
2. Straight legged barbell RDLs-225-10, 235-10, 245-10
3. Hack Squat (This was a really tough hack squat so did much less, Paul can tetsify lol)- 90-12, 105-10, 115-10
4. Seated hamstring curl- 135-12, 145-12, 155-10, 160-10
5. Walking lunges w/ dumbbells- 3 sets of 12 w/ 45s
Calves were superset with hack squat and hamstring curls
6. Seated calve raise-135-12, 135-12, 145-10, 155-10
7. Seated calve extensions-135-14, 135-14, 145-12, 160-10 drop set to 90-10

[berzon]

12-15 Update

Boy was today long. Had to wake up at 7, getting only 5 hours of sleep, to hit my upper body power day- all before my 12 hour shift at work lol. It was tough, had to pack 3 meals which totally sucked being in a rush in the morning. SUPRISINGLY good work out. Was not expecting the stamina and strength that I felt I had very solid form on all lifts. Got stronger on most lifts as well, hit a PR on barbell rows with some what strict form. Have another 10 hour shift tomorrow. Going to take an off day of lifting, will wake up before though and just go to the gym to do some cardio- prob MISS on the stairmaster for 30-40 mins. I just want to be able to eat more lol.

12/15 Upper Power
1. Incline dumbbell press- 115-6, 120-6, 120-6, 125-6 Will change exercise once I hit 125 for 4 sets of 6 reps
2. Bent over barbell rows (felt great)- 245-6, 255-6, 265-6, 275-6 PR!
3. Weighted chest dips (another that felt great) Dumbbell between legs- 90-6, 100-6, 105-6, 105-6
4. Seated lat pulldown- 215-6, 225-6, 230-6, 235-6
5. Seated HS overhead press-WPS- 135-6, 140-6, 140-6, 142.5-5
Super set with
6. Short flat bar bicep curls-WPS- 30-6, 35-6, 35-6, 37.5-6
7. Incline bench EZ bar overhead extension- WPS- 35-6, 40-6, 50-6, 52.5-6
6.

[fltallpaul]

Great session I am putting the video together today!

[Gibson5521]

Good stuff in here bro!

[berzon]

Great session I am putting the video together today!

Awesome, excited to see it! Let me know whenever its finished

[fltallpaul]

[berzon]

Good stuff in here bro!

Thanks man, well all have to get together soon and do some filming

[berzon]

12/16 Off day from everything. I was drained from a very long day prior to this and knew I needed the rest more than the work out. My macros for the day were 60 fat, 270 protein, and 225 carbs- I wanted to get down to 205 but a miscalculation led to a little more than I wanted. Today was another long day at work- 10 hours on my feet.

12/17 Leg Power

Today felt pretty great, my legs are still getting used to the higher frequency of working them so they felt a little fatigued. Once again increased my weight. Increased number of sets to 5 because I like my first set to be moderately heavy before going into the heavier range.

1. Front squats- 280-6, 290-6, 300-6, 305-5, 305-5. Wont be happy until I git 315 for 5 sets of 5-6 solid reps.
2. Barbell RDLs- 295-6, 315-6, 325-6, 335-6, 345-6
3. Seated Leg press WPS- 315-10, 340-8, 360-8, 385-8 Dropset to 225-10
4. Lying leg curls- 140-8, 155-8, 165-8, 175-7
Super set with 5. Seated calve raise- 160-8, 180-8, 195-6, 205-6
6. Standing calve raise- 210-8, 225-8, 225-8, 240-8
7. Seated calve extension- 180-8, dropset to 135-7, 75-12

[demonwareltd]

12-15 Update
I just want to be able to eat more lol.

Uh oh, wanting more food already!? Long road to go yet - looking forward to following both the log and the video you and Paul put together!

[berzon]

Uh oh, wanting more food already!? Long road to go yet - looking forward to following both the log and the video you and Paul put together!

Haha I know, I just would rather do cardio and being able to eat more carbs in the day. Thanks man, going to be a long, hopefully successful prep!

[jaredmus]

got some good stuff going on in here , can't wait to see the finished product

[berzon]

got some good stuff going on in here , can't wait to see the finished product

Thanks man, really appreciate that so many people are interested. Me and my coach have created a video series through my prep these next 23 weeks, be sure to follow if you'd like! Hoping to get shredded like you dude

[berzon]

12-18 Chest/Back Hypertrophy

This work out was pretty solid. Wasn't very happy with my dumbbell press. I didnt see much improvement from last week. Won't change this lift until I get 125s for 3 sets of 10!! But did feel very solid when I hit rowing movements. Overall energy was there but I dont think my body has full adapted to this higher frequency routine yet- it will though I think. I also started to add a "warm up" set. Its just an extra set of a lighter weight before I hit my actual 3 sets. I feel it helps me adapt to the heavier weight better after. (I always hit an actual warm up set with very light weight regardless with my bigger movements.)
Wamupsets-**

1. Wide grip pull ups-12, 12, 11 working to get 3 sets of 12 with great form then will add weight.
2. Flat bench dumbbell press- *100-10* 110-10, 120-10, 120-10
3. Under hand barbell rows- *185-12* 205-12, 215-12, 225-12
4. Weighted chest dips- 70-12, 70-10, 70-10 Paused 30 seconds then did BW till failure on last set
5. Seated neutral grip pulldown- *160-15* 175-12, 180-12, 185-11
6. Incline HS press WPS- *90-14* 100-14, 105-12, 110-11
7. Incline bench double DB rows- *40-14* 50-14, 60-12, 65-10
8. Bent over high cable chest flys- 60-14, 70-12, 70-12 Drop set to 50-10
9. Seated single cable row- 60-12, 60-12, 60-12
10. 20 minutes level 8 on stair-master- burned a little more than 300 cals
**Will be filming again with Paul on Thursday for the series so be on a look out for that!

[fltallpaul]

Looks like you have adjusted to the back\chest workouts.

[NaturalPursuit]

Solid sessions!

[adamjohn32]

Seems like you're hitting your stride already Dan. Keep it up.

I'll be in Orlando this weekend thru X-mas day. Let me know if you want to hit a session together. I'm looking to do a bro-day upper body session this Saturday, then Monday is my bench day and Tuesday (if I can get away to train) I'll be hitting squats.

[berzon]

Looks like you have adjusted to the back\chest workouts.

Ya I definitely prefer alternating muscle groups during the work out, but I really feel like doing the whole back workout before my chest didn't affect my stamina too much.

[berzon]

Seems like you're hitting your stride already Dan. Keep it up.

I'll be in Orlando this weekend thru X-mas day. Let me know if you want to hit a session together. I'm looking to do a bro-day upper body session this Saturday, then Monday is my bench day and Tuesday (if I can get away to train) I'll be hitting squats.

Damn dude, I leave Friday and wont be back until next Friday other wise definitely would man. Gonna have to take a rain check, but it should be some time soon!

[berzon]

Solid sessions!

Thanks dude, trying to get stronger even though I'm dieting!

[berzon]

12-22 Update

12-19 Bis/Tris

I had organized my week so that I didn't have an off day to meet with Paul. Worked out nicely because my legs were still too sore to hit them on Thursday anyways.

1. Close grip bench-*215-10*, 225-10, 235-10, 245-10
2. Seated alternation DB curl- *35-15*, 40-12, 45-10, 45-10
3. Seated overhead DB extension- *90-12*, 100-12, 105-10, 105-10
4. Seated short flat bar preacher curl WPS-25-10, 25-10, 27.5-10
5. Vbar cable pressdowns- 3 sets of 10-12
6. Wide grip EZ bar curl- 60-14, 70-12, 70-12
7. Bent over single cable extension-40-12, 40-12
8. Alternating DB hammer curls- 45-12, 45-12
9. 25 mins LISS on stairmaster

12/20 Delts/Traps

Tonight I met up with my coach Paul. We didnt film anything but we planned to do a little vlog type thing over Christmas when I go to South Florida. Today felt decent. I started OHP with Paul and must say I liked it. I never really did it before this so I went real light and focused on form as much as possible.

1. OHP- *120-10* 135-10, 135-10, 140-10
2. STanding side DB laterals- *20-14* 30-12, 30-12, 35-10
3. Bent over single rear delt DB raise- 30-12, 35-12, 40-10
4. HS OHP machine- 160-14, 170-12
5. Low cable side laterals- 30-14, 40-12
6. Smith machine front shrugs WPS- 135-12, 145-10, 160-10, 170-10
7. Seated side DB shrug-90-14, 100-12, 105-10, 110-10
8. Rear cable shrug- light cable weights so just did full stack plus a 25 plate attached for 3 sets of 10

12/21 End of the world leg day!- hypertrophy

Didnt go over 245 on squats and felt great. Form was incomparable to last weeks and plan moving up to 250 maybe 255 for 10. RDLs as well plan on moving up a little. Felt great today as well, really focusing on the mind-muscle connection.
1. Front Squat- *185-12*, 235-10, 240-10, 245-10
2. Barbell RDLs- *215-12*, 230-10, 240-10, 250-10
3. Hack Squat WPS- 135-12, 145-12, 155-10, 160-10
4. DB forward lunges- 50-12, 50-12, 55-10
5. Kneeling single leg curl- 40-15, 50-15, 60-14
6. Seated leg extensions- 155-15, 170-15, 285-8, 180-8, 90-15
7. Seated calve raise- 135-12, 145-12, 155-12, 160-10
8. Standing calve raise- 155-12, 155-12, 155-12
9. Seated calve extensions- 225-6 dropset to 160-7 dropset to 75-14

[berzon]

12-23 Upper body Power

My chest felt significantly stronger. Incline press and weighted dips both felt great and improved from last work out. Back felt strong as well, just didnt really improve on my barbell rows. Switched to a neutral grip pulldown instead of wide grip.

1. Incline dumbbell press-115-6, 120-6, 125-6, 125-6
2. Overhand barbell rows- 250-6, 260-6, 270-6 (ehh form), 275-5
3. Weighted chest dips- DB between legs- 100-6, 105-6, 105-6, 110-6
4. Neutral grip cable pulldown- 190-8, 205-8, 220-6, 225-6
5. HS seated shoulder press WPS- 135-6, 135-6, 140-6, 145-5
Superset with
6. Short flat bar bicep curl- 30-8, 35-6, 37.5-6 37.5-6
7. Incline bench EZ bar overhead extension- 35-6, 40-6, 50-6, 52.5-6

12-24 Christmas Eve Leg Power Day

Only thing I have to say about the work out is that on the front squats, the bar kept on slipping forward. I know I could have gotten 305 twice for 5 or 6. Next week Ill have to prove it. Last set was best set by far for 310 for 4 reps.

1. Front Squats- 275-6, 290-6, 300-6, 305-5, 310-4
2. Barbell RDLs- 325-6, 335-6, 345-6, 355-6, 365-5
3. Seated leg press- 315-8, 340-8, 360-8, 405-6
4. Lying leg curl- 165-8, 175-8, 185-6, 190-6
5. Seated calve raise- 160-8, 160-8, 180-8, 180-8
5. Standing calve raise- 205-8, 220-8, 235-8, 235-6

[berzon]

12-26 Update

12-25
Today I was lucy enough to find a gym at a clubhouse near where I am staying to get some cardio in. I just did 25 minutes in a cardio machine called the eliptimill. Really liked it because it was very smooth on my knees and felt I had a very solid cardio session. Didnt exceed macros today. I did a VLOG for mine and Pauls video series to show what I ate and how I measured what I ate.

12-26 Chest and Back hypertrophy

Today was just alright. My lower back was a little aggravated during the underhand rows. Started with chest today to try and get 125 for 10 on last set but only went for 8 b/c I didn't want to go to failure. Solid day though, was at a gym where alot of my high school friends went so of course I talked a good amount to catch up with others- so intensity was a little off. Decided to incorporate incline barbell, kinda let my ego get ahead of me and only got 9 reps on last 2 sets.

1. Flat DB press- *100-10* 115-10, 120-10, 120-10, 125-8
2. Wide body weight pull-ups- 12, 10, 10
3. Incline barbell press- 185-12, 200-9, 200-9
4. Underhand bent over barbell rows- 225-12, 235-10, 225-10 (Went down in weight, form was choppy on 2nd set)
5. Weight chest dips- 60-12, 60-12, 70-10
6. Incline bench double DB rows- *50-15*, 60-12, 65-12, 70-12 (felt great)
SUPERSET WITH
7. Incline HS press-WPS- *90*-14, 100-12, 105-10, 110-9
8. High cable rows (seated on floor)- 110-15, 120-14, 130-12
9. Flat fly machine- 210-14, 210-12, 210-12
10. Wide grip seated cable row- 120-15, 135-14, 150-12 Pause 15 sec, 6 reps, pause 30 sec 6 more reps
8.

[NaturalPursuit]

Very cool update man! Hope that lower back feels better soon!

[fltallpaul]

I look forward to seeing your footage.