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

Bench Press (kg) 12 x bar8 x 405 x 603 x 801 x 1007 sets of 5 x 117.5 Bench Press widegrip (kg) 2 sets of 10 x 100 Triceps Pushdown (lbs) 3 sets of 10 x 90 Barbell Curl (lbs) 3 sets of 10 x 110  Dips BW+15kg x 15 Triceps Extension (lbs) 2 sets of 10 x 70  …

Low Bar Squat (kg) 5 x 605 x 1003 x 1401 x 1805 x 205 Walkouts various Front Squat (kg) 5 sets of 5 x 100 Single Leg Extension 4 sets of 12 Single Leg Curls 3 sets of 12 Calves various Abs various Left Trap StretchingRight Trap StrengtheningCardio 10′Notes:Squats felt good! It seems that the reduction of volume helped …

Bench Press (kg) 12 x bar8 x 405 x 603 x 801 x 1006 sets of 6 x 110 BTN Press (kg) 2 sets of 10 x 40 DB Lat Raise (kg) 2 sets of 12 x 12.5 DB Front Raise (kg) 2 sets of 10 x 10 DB Rear Raise (kg) 2 sets of 12 x 10 Shoulder DislocationsStretchingCardio: …

Deadlift (kg) 5 x 605 x 1003 x 1402 x 1801 x 2101 set of 2 x 232.5 Speed Deadlift (kg) 8 sets of 3 x 187.5 (90 sec rest between sets except from the last 2) 3 circuits (rest 90sec between exercises, 2-3 minutes between circuits): Stiff-leg deadlift: 8 reps @ 100kgBent over row: 8 reps @ 100kgChinups: 8 reps @ BWArched …

Bench Press (kg) 12 x bar8 x 405 x 603 x 803 x 1001 x 12010 sets of 3 x 127.5 Close Grip Bench Press (kg) 2 sets of 9 x 105 (paused reps) Incline Bench Press 2 sets of 10  Triceps Pushdown light weight, many reps Barbell Curl light weight, many reps Calves various Shoulder DislocationsStretchingCardio: Elliptical 10′Notes:Bench felt …

Low Bar Squat (kg) 5 x 605 x 1003 x 1401 x 1703 sets of 5 x 1903 x 200 Walkouts various Leg Press 3 sets of 15 Leg Extension 3 sets of 12 Single Leg Curls 3 sets of 12 Calves various Abs various Left Trap StretchingRight Trap StrengtheningRight Knee Mobility Exercises Lower Body Stretching Notes: Its been a …

Bench Press (kg) 12 x bar8 x 405 x 603 x 801 x 1008 sets of 4 x 120 Bench Press widegrip (kg) 2 sets of 10 x 100 Triceps Pushdown (lbs) 3 sets of 10 x 80 Dips BW x 20  Triceps Extension (lbs) 2 sets of 10 x 60  Preacher Curls (kg) 2 sets of 10 x 32  …

Deadlift (kg) 5 x 605 x 1003 x 1402 x 1801 x 2001 set of 2 x 217.5 Speed Deadlift (kg) 8 sets of 3 x 175 (90 sec rest between sets) 3 circuits (rest 90sec between exercises, 2-3 minutes between circuits): Stiff-leg deadlift: 8 reps @ 100kgBent over row: 8 reps @ 100kgChinups: 8 reps @ BWArched back good morning: 8 reps @ …

Bench Press (kg) 12 x bar8 x 405 x 603 x 801 x 1007 sets of 5 x 112.5 BTN Press (kg) 2 sets of 10 x 40 DB Lat Raise (kg) 2 sets of 10 x 15 DB Front Raise (kg) 4 sets of 10 x 10 DB Rear Raise (kg) 2 sets of 10 x 10 Shoulder DislocationsStretchingStationary …

Bench Press (kg) 12 x bar8 x 405 x 603 x 806 sets of 6 x 105 Close Grip Bench Press (kg) 2 sets of 10 x 80 Incline Bench Press (kg) 2 sets of 10 x 50 Seated Calves Machine 4 sets lots of reps Triceps Pushdown 2 sets Barbell Curl 2 sets Hanging Leg Raises 3 sets Shoulder DislocationsNotes:Since …