Berserk Barbell Strength & Mass Quest, striving to be the best

Tuesday 21 January 2014Low Bar Squat (kg) warmup5 x 1655 x 1853 singles at 205 Leg Press 5 sets 15 reps with 190kg Leg Curls  5 sets 15 reps Leg Extension 4 sets 12 reps  Calves various Abs Machine 4 sets 12 reps Notes:Lack of strength! Cutting seems to have started taking its toll. Awesome tshirt is awesome! and veinzzzzz

Sunday 19 January 2014 OHP (kg) 5 x 705 x 804 x 90 BTN Press 10 x 40kg2 sets of 6 with 60kg DB Shoulder Press 4 sets of 12 (first set with 25kgs, then reduced weight)  DB Lateral Raise 4 sets of 12 with 12.5kg Barbell Curls 4 sets of 12 with 40kg Preacher DB Curls 4 sets of …

Thursday 17 January 2014Deadlift (kg) warmup8 x 1858 x 2058 x 225 (didnt lock out the last rep) Bent Over Row (kg) 4 sets of 12 with 105kg Lat Pulldowns 4 sets of 10 with 70 Good Mornings 4 sets of 10 with 60kg Hanging Leg Raises 4 sets of 12 with BW Calves 5 sets Video: Notes:First day of …

Wednesday 16 January 2014Bench Press (kg) warmup6 sets of 6 x 115 Dips 4 sets of 10 x BW Crossover Flyes 4 sets of 12 x 7.5kg  Triceps Pushdown 5 sets of 20 x half stack Cardio: 10′ Elliptical Notes:I’ve been down with the flu the last couple of days and that’s why I haven’t updated my log… cause basically …

Wednesday 8 January 2014Low Bar Squat (kg) warmup8 x 1458 x 1658 x 185 Leg Press 5 sets 15 reps with 160kg Leg Curls  5 sets 15 reps Leg Extension 4 sets 12 reps  Calves various Abs Machine 4 sets 12 reps Notes:I’m basically following a 5/3/1 template but the philosophy is 8/5/3 as I need a change from higher …

Monday 6 January 2014 OHP (kg) 8 x 62.58 x 72.58 x 82.5 BTN Press 2 sets of 8 with 60kg DB Shoulder Press 4 sets of 12 (first set with 65lbs, then reduced weight)  DB Lateral Raise 4 sets of 12 with 12.5kg Barbell Curls 4 sets of 12 with 40kg Preacher Curls 4 sets of 10 with 28kg …

Sunday 5 January 2014Deadlift (kg) warmup3 x 222.53 x 242.53 x 262.5 Bent Over Row (kg) 4 sets of 12 with 100kg Lat Pulldowns 4 sets of 10 with 70 Good Mornings 4 sets of 10 with 80kg Hanging Leg Raises 4 sets of 12 with BW Calves 5 sets Cardio: 10′ Elliptical Notes:Even though I’m kinda sick deadlifts were …

Thursday 2 January 2014Bench Press (kg) warmup7 sets of 5 x 125 (paused) Close Grip Bench Press (kg) 2 sets of 8 x 100 Incline Press Machine 4 sets of 12 x 40kg DB Flyes 4 sets of 12 x 12.5kg  Triceps Pushdown 5 sets of 20 x half stack Dips 2 sets of 20 x BW

Tuesday 31 December 2013Low Bar Squat (kg) warmup3 x 1953 x 2053 x 215 Leg Press 5 sets 15 reps with 120kg Leg Curls  5 sets 15 reps Leg Extension 4 sets 12 reps  Calves various Abs Machine 4 sets 12 reps Notes:Last workout of the year. Squats were good even though i’ve lost a bit of weight (mainly fat). …

Wednesday 29 December 2013 OHP (kg) 3 x 753 x 853 x 95 BTN Press 2 sets of 10 with 40kg DB Shoulder Press 4 sets of 12 (first set with 65lbs, then reduced weight)  DB Lateral Raise 4 sets of 12 with 12.5kg Barbell Curls 4 sets of 12 with 40kg Preacher Curls 4 sets of 10 with 28kg …