Approved Log My Sustanon, NPP, Primobolan, Equipoise, Masteron, Superdrol Winter Bulk Log

[B3rnie]

Hey everyone, I now have the pleasure of repping Alpha Labs for my Bulk Cycle. Currently 41 years of age 5'10" and 100kg. Recently had a transformation from 114kg down to 89kg. Purpose of this cycle is to get bigger and stronger and pack on mass. This is day 23 of a 20 week cycle and have been using his products for sometime so will be good to see how I go exclusively with this label.

Training style will be high volume Push, Pull, Legs for 6x week. Cardio currently 3x week for 30min. Eating 3,000 calories daily but will move up another 500cal later this week as water retention has subsided from the increase in HGH from 3.33iu to 6iu.

Cycle Protocol
20 weeks total (bloods dependant)
Week 1 -2
Sustanon 350mg
Primo-E 250mg
NPP 200mg
Weeks 3 -10
Sustanon 500mg
Primo-E 400mg
NPP 300mg
Weeks 11- 20
Sustanon 500mg
Mast-E 400mg
EQ Cyp 250mg
Superdrol added to some workouts fro an extra boost.
Daily injections of oils with 4iu HGH before bed and 2iu preworkout.
Also taking 6iu rapid insulin before training. Intra workout drink 50g dextrose, 10g EAAS, 5g creatine, 5g glutamine, 1g sodium, 1g potassium, Diet rite for flavour
MT2 is taken twice a week at 200mcg.
Cialis 5-10mg daily pre workout
75-150mg Irbesartan (ARB) taken as needed
Creatine
Glutamine
Fish Oil
COQ10
Vitamin C
Probiotic
Berberine
Citrus Bergemont
Baby Aspirin
"Inner Dose" Kidney, Liver, Heart stack
NAC

These are the before and after photos of my transformation, So I will be going "Hard in tha Paint" as Wokka Flokka Flame would say. Will get some new pics done over the next couple of days.

 

[MUSTANG_18]

Hey everyone, I now have the pleasure of repping Alpha Labs for my Bulk Cycle. Currently 41 years of age 5'10" and 100kg. Recently had a transformation from 114kg down to 89kg. Purpose of this cycle is to get bigger and stronger and pack on mass. This is day 23 of a 20 week cycle and have been using his products for sometime so will be good to see how I go exclusively with this label.

Training style will be high volume Push, Pull, Legs for 6x week. Cardio currently 3x week for 30min. Eating 3,000 calories daily but will move up another 500cal later this week as water retention has subsided from the increase in HGH from 3.33iu to 6iu.

Cycle Protocol
20 weeks total (bloods dependant)
Week 1 -2
Sustanon 350mg
Primo-E 250mg
NPP 200mg
Weeks 3 -10
Sustanon 500mg
Primo-E 400mg
NPP 300mg
Weeks 11- 20
Sustanon 500mg
Mast-E 400mg
EQ Cyp 250mg
Superdrol added to some workouts fro an extra boost.
Daily injections of oils with 4iu HGH before bed and 2iu preworkout.
Also taking 6iu rapid insulin before training. Intra workout drink 50g dextrose, 10g EAAS, 5g creatine, 5g glutamine, 1g sodium, 1g potassium, Diet rite for flavour
MT2 is taken twice a week at 200mcg.
Cialis 5-10mg daily pre workout
75-150mg Irbesartan (ARB) taken as needed
Creatine
Glutamine
Fish Oil
COQ10
Vitamin C
Probiotic
Berberine
Citrus Bergemont
Baby Aspirin
"Inner Dose" Kidney, Liver, Heart stack
NAC

These are the before and after photos of my transformation, So I will be going "Hard in tha Paint" as Wokka Flokka Flame would say. Will get some new pics done over the next couple of days.
View attachment 143751
View attachment 143752
View attachment 143753

@B3rnie your before and after is impressive, you're thick and big
i want to see you grow and welcome to the EF family
update the log with training for us going forwards

 

[stevesmi]

a very nice transformation and very motivating for many out there thanks for posting

 

[SteveMobsterG]

Love the rear double

 

[Dylz]

Looking thick @B3rnie!! Good luck with the new log!

 

[e2]

Bernie is back and better then ever!
gonna be following you

 

[2Thick]

a lot of people would kill for that body
thanks for firing up a new log

 

[Vadim Fedorov]

so you made a hell of a transformation in just a year
that's incredible

 

[wootoom]

great job man
it's truly an inspiration to see your progress

 

[JasonPriest]

very impressive job on the transformation
now watch where you go from here

 

[BodyMonster34]

bro I like your before picture too
I'm more into bigger men though with those floppy bologna tits

 

[Quadsweep]

hell of a job on the changes you've made
from here the sky is the limit

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

what an awesome transformation
thanks for posting that

 

[chesty]

very motivating log
you are pumping up the community now

 

[ROIDDERS]

a lot of guys with a similar original physique are seeing this
now they know it can be done

 

[ceo]

Bros you made an amazing change congrats
now we want to see you push even more

 

[MasonicBodybuilder]

That is an amazing transformation man. I am definitely in to follow this log.

 

[ballin2504]

Great transformation

 

[25homes]

Great stack will be watching This one

 

[Tiger Salman Khan]

Hey everyone, I now have the pleasure of repping Alpha Labs for my Bulk Cycle. Currently 41 years of age 5'10" and 100kg. Recently had a transformation from 114kg down to 89kg. Purpose of this cycle is to get bigger and stronger and pack on mass. This is day 23 of a 20 week cycle and have been using his products for sometime so will be good to see how I go exclusively with this label.

Training style will be high volume Push, Pull, Legs for 6x week. Cardio currently 3x week for 30min. Eating 3,000 calories daily but will move up another 500cal later this week as water retention has subsided from the increase in HGH from 3.33iu to 6iu.

Cycle Protocol
20 weeks total (bloods dependant)
Week 1 -2
Sustanon 350mg
Primo-E 250mg
NPP 200mg
Weeks 3 -10
Sustanon 500mg
Primo-E 400mg
NPP 300mg
Weeks 11- 20
Sustanon 500mg
Mast-E 400mg
EQ Cyp 250mg
Superdrol added to some workouts fro an extra boost.
Daily injections of oils with 4iu HGH before bed and 2iu preworkout.
Also taking 6iu rapid insulin before training. Intra workout drink 50g dextrose, 10g EAAS, 5g creatine, 5g glutamine, 1g sodium, 1g potassium, Diet rite for flavour
MT2 is taken twice a week at 200mcg.
Cialis 5-10mg daily pre workout
75-150mg Irbesartan (ARB) taken as needed
Creatine
Glutamine
Fish Oil
COQ10
Vitamin C
Probiotic
Berberine
Citrus Bergemont
Baby Aspirin
"Inner Dose" Kidney, Liver, Heart stack
NAC

These are the before and after photos of my transformation, So I will be going "Hard in tha Paint" as Wokka Flokka Flame would say. Will get some new pics done over the next couple of days.
View attachment 143751
View attachment 143752
View attachment 143753

@B3rnie this is incredible bro....high motivation for buddies out there........

 

[B3rnie]

Having some trouble posting my routines with the 1,000 character limit so bear with me. Here is a couple of pics from my back day. Still got abs which is a bonus considering I've never had them in my life let alone on a bulk.

 

[B3rnie]

 

[B3rnie]

Feeling stronger with each gym session that passes. Feeling still a bit fatigued from what has turned out to be Influenza Type A. Even today it is still lingering around which is annoying. Still have bicep veins and some vascularity which is good as I don't want to get too fluffy throughout this bulk.
BP - 126/72
HR - 84
BG - 5.1
BW - 101kg
19/05/24
Smith Machine Bench Press
Set 1 12x 109kg
Set 2 12x 109kg
Set 3 8x 129kg
Set 4 8x 129kg
Set 5 8x 129kg

Smith Machine Shoulder Press
Set 1 16x 89kg
Set 2 10x 99kg
Set 3 8x 109kg
Set 4 8x 109kg
Set 5 8x 114kg

Machine Pec Dec Fly
Set 1 12x 143kg
Set 2 12x 148kg
Set 3 12x 148kg
Set 4 12x 153kg
Set 5 12x 153kg

Hammer Strength Incline Press
Set 1 10x 45kg
Set 2 10x 45kg
Set 3 10x 45kg
Set 4 10x 45kg
Set 5 10x 45kg

Standing Cable Decline Fly
Set 1 14x 28.75kg
Set 2 10x 31.5kg
Set 3 12x 32.5kg
Set 4 8x 35kg

Standing Cable Incline Fly
Set 1 12x 25kg
Set 2 14x 25kg
Set 3 14x 25kg
Set 4 14x 25kg

Cable Tricep Pushdown
Set 1 12x 65kg
Set 2 12x 65kg
Set 3 12x 65kg
Set 4 12x 65kg

Chest Dips
Set 1 20x BW
Set 2 14x BW +20kg
Set 3 10x BW +40kg
Set 4 10x BW +40kg

Dumbbell Tricep Extension
Set 1 12x 36kg
Set2 12x 40kg
Set 3 8x 44kg
Set 4 8x 44kg

Decline Crunch
Set 1 50x
Set2 50x
Set 3 50x
Set 4 50x

Decline Heel Taps
Set 1 60x
Set 2 60x
Set 3 60x
Set 4 60x

 

[B3rnie]

20/05/24
Wide Grip Lat Pulldown
Set 1 16x 100kg
Set 2 12x 130kg
Set 3 12x 130kg
Set 4 12x 130kg
Set 5 12x 130kg

Close Grip MAG Attatchment Pulldowns
Set 1 12x 130kg
Set 2 12x 130kg
Set 3 12x 130kg
Set 4 12x 130kg
Set 5 12x 130kg

V-Bar Seated Rows
Set 1 14x 145kg
Set 2 14x 145kg
Set 3 14x 145kg
Set 4 14x 145kg
Set 5 14x 145kg

Cable Single Arm Curls
Set 1 16x 21.25kg
Set 2 14x 25kg
Set 3 14x 28.75kg
Set 4 14x 28.75kg

Cable EZ Bar Curls
Set 1 20x 47.5kg
Set 2 18x 52.5kg
Set 3 18x 52.5kg
Set 4 18x 52.5kg

Standing Barbell Preacher Curls
Set 1 16x 38kg
Set 2 10x 48kg
Set 3 10x 48kg
Set 4 10x 48kg

Seated Dumbell Hammer Curls
Set 1 16x 28kg
Set 2 14x 32kg
Set 3 10x 36kg
Set 4 10x 36kg

Standing Dumbell Curls
Set 1 24x 20kg
Set 2 20x 24kg
Set 3 20x 26kg
Set 4 20x 26kg

Barbell Wrist Curls
Set 1 20x 40kg
Set2 20x 40kg
Set 3 20x 40kg
Set 4 20x 40kg

Decline Crunch
Set 1 50x
Set2 50x
Set 3 50x
Set 4 50x

 

[B3rnie]

21/05/24
Smith Machine Squat
Set 1 16x 89kg
Set 2 12x 129kg
Set 3 8x 149kg
Set 4 8x 149kg
Set 5 8x 149kg

Smith Machine Standing Calf Raise
Set 1 12x 229kg
Set 2 12x 229kg
Set 3 12x 229kg
Set 4 12x 229kg
Set 5 12x 229kg

Machine Standing Calf Raise
Set 1 25x 240kg
Set 2 25x 240kg
Set 3 25x 240kg
Set 4 25x 240kg
Set 5 25x 240kg

Hammer Strength Hack Squat
Set 1 14x 120kg
Set 2 8x 180kg
Set 3 8x 180kg
Set 4 8x 180kg

Machine Lying Leg Curls
Set 1 16x 74kg
Set 2 10x 88kg
Set 3 10x 88kg
Set 4 10x 95kg

Machine Seated Hip Abduction
Set 1 30x 158kg
Set 2 30x 158kg
Set 3 30x 158kg
Set 4 30x 158kg
Set 5 30x 158kg

Machine Seated Hip Adduction
Set 1 30x 158kg
Set 2 30x 158kg
Set 3 30x 158kg
Set 4 30x 158kg
Set 5 30x 158kg

Machine Leg Extension
Set 1 12x 148kg
Set 2 12x 148kg
Set 3 12x 148kg
Set 4 12x 148kg

Decline Crunch
Set 1 50x
Set 2 50x
Set 3 50x
Set 4 50x

Decline Heel Taps
Set 1 60x
Set 2 60x
Set 3 60x
Set 4 60x

 

[the_alcatraz]

Having some trouble posting my routines with the 1,000 character limit so bear with me. Here is a couple of pics from my back day. Still got abs which is a bonus considering I've never had them in my life let alone on a bulk.
View attachment 143808
View attachment 143809
View attachment 143810

@B3rnie you look really good, thick BACK and bis wow

this diet doesnt change man?

 

[the_alcatraz]

20/05/24
Wide Grip Lat Pulldown
Set 1 16x 100kg
Set 2 12x 130kg
Set 3 12x 130kg
Set 4 12x 130kg
Set 5 12x 130kg

Close Grip MAG Attatchment Pulldowns
Set 1 12x 130kg
Set 2 12x 130kg
Set 3 12x 130kg
Set 4 12x 130kg
Set 5 12x 130kg

V-Bar Seated Rows
Set 1 14x 145kg
Set 2 14x 145kg
Set 3 14x 145kg
Set 4 14x 145kg
Set 5 14x 145kg

Cable Single Arm Curls
Set 1 16x 21.25kg
Set 2 14x 25kg
Set 3 14x 28.75kg
Set 4 14x 28.75kg

Cable EZ Bar Curls
Set 1 20x 47.5kg
Set 2 18x 52.5kg
Set 3 18x 52.5kg
Set 4 18x 52.5kg

Standing Barbell Preacher Curls
Set 1 16x 38kg
Set 2 10x 48kg
Set 3 10x 48kg
Set 4 10x 48kg

Seated Dumbell Hammer Curls
Set 1 16x 28kg
Set 2 14x 32kg
Set 3 10x 36kg
Set 4 10x 36kg

Standing Dumbell Curls
Set 1 24x 20kg
Set 2 20x 24kg
Set 3 20x 26kg
Set 4 20x 26kg

Barbell Wrist Curls
Set 1 20x 40kg
Set2 20x 40kg
Set 3 20x 40kg
Set 4 20x 40kg

Decline Crunch
Set 1 50x
Set2 50x
Set 3 50x
Set 4 50x

21/05/24
Smith Machine Squat
Set 1 16x 89kg
Set 2 12x 129kg
Set 3 8x 149kg
Set 4 8x 149kg
Set 5 8x 149kg

Smith Machine Standing Calf Raise
Set 1 12x 229kg
Set 2 12x 229kg
Set 3 12x 229kg
Set 4 12x 229kg
Set 5 12x 229kg

Machine Standing Calf Raise
Set 1 25x 240kg
Set 2 25x 240kg
Set 3 25x 240kg
Set 4 25x 240kg
Set 5 25x 240kg

Hammer Strength Hack Squat
Set 1 14x 120kg
Set 2 8x 180kg
Set 3 8x 180kg
Set 4 8x 180kg

Machine Lying Leg Curls
Set 1 16x 74kg
Set 2 10x 88kg
Set 3 10x 88kg
Set 4 10x 95kg

Machine Seated Hip Abduction
Set 1 30x 158kg
Set 2 30x 158kg
Set 3 30x 158kg
Set 4 30x 158kg
Set 5 30x 158kg

Machine Seated Hip Adduction
Set 1 30x 158kg
Set 2 30x 158kg
Set 3 30x 158kg
Set 4 30x 158kg
Set 5 30x 158kg

Machine Leg Extension
Set 1 12x 148kg
Set 2 12x 148kg
Set 3 12x 148kg
Set 4 12x 148kg

Decline Crunch
Set 1 50x
Set 2 50x
Set 3 50x
Set 4 50x

Decline Heel Taps
Set 1 60x
Set 2 60x
Set 3 60x
Set 4 60x

not bad you really putting in the volume

 

[stevesmi]

looking fantastic great updates

 

[e2]

nice man that's a hell of a workout

 

[2Thick]

most important thing here is that you're having a good time

 

[Vadim Fedorov]

I like that you're having fun with your training

 

[wootoom]

nice variety of exercises keep it up

 

[JasonPriest]

looking good and looking steady

 

[BodyMonster34]

bro good volume keep pushing it hard let's see some bigger lifts

 

[Quadsweep]

much respect for your hard work

 

[StevenDarwinMD]

APPROVED LOG

 

[SteveMobsterG]

Pretty sure you can post more than 1000

 

[B3rnie]

Pretty sure you can post more than 1000

Yeah I've never seen it before but a pop up kept saying it. Will see next time if it happens again.

 

[Ulter]

oh that's good that's your controlling the weight I like that

 

[chesty]

you are on top of things

 

[ROIDDERS]

good job on the training updates

 

[ceo]

Bros your workouts are on point I like it

 

[ballin2504]

Definitely looking solid

 

[Tiger Salman Khan]

21/05/24
Smith Machine Squat
Set 1 16x 89kg
Set 2 12x 129kg
Set 3 8x 149kg
Set 4 8x 149kg
Set 5 8x 149kg

Smith Machine Standing Calf Raise
Set 1 12x 229kg
Set 2 12x 229kg
Set 3 12x 229kg
Set 4 12x 229kg
Set 5 12x 229kg

Machine Standing Calf Raise
Set 1 25x 240kg
Set 2 25x 240kg
Set 3 25x 240kg
Set 4 25x 240kg
Set 5 25x 240kg

Hammer Strength Hack Squat
Set 1 14x 120kg
Set 2 8x 180kg
Set 3 8x 180kg
Set 4 8x 180kg

Machine Lying Leg Curls
Set 1 16x 74kg
Set 2 10x 88kg
Set 3 10x 88kg
Set 4 10x 95kg

Machine Seated Hip Abduction
Set 1 30x 158kg
Set 2 30x 158kg
Set 3 30x 158kg
Set 4 30x 158kg
Set 5 30x 158kg

Machine Seated Hip Adduction
Set 1 30x 158kg
Set 2 30x 158kg
Set 3 30x 158kg
Set 4 30x 158kg
Set 5 30x 158kg

Machine Leg Extension
Set 1 12x 148kg
Set 2 12x 148kg
Set 3 12x 148kg
Set 4 12x 148kg

Decline Crunch
Set 1 50x
Set 2 50x
Set 3 50x
Set 4 50x

Decline Heel Taps
Set 1 60x
Set 2 60x
Set 3 60x
Set 4 60x

@B3rnie looking solid bro....amazing workout numbers.........

 

[25homes]

Having some trouble posting my routines with the 1,000 character limit so bear with me. Here is a couple of pics from my back day. Still got abs which is a bonus considering I've never had them in my life let alone on a bulk.
View attachment 143808
View attachment 143809
View attachment 143810

Nice work

 

[B3rnie]

Training has been rolling along great but with alot of commitments outside of the gym I might have to reduce the volume and increase intensity as the time it takes to do these workouts doesn't leave me enough time to do other important things.
22/05/24
Smith Machine Incline Bench Press
Set 1 20x 89kg
Set 2 10x 109kg
Set 3 8x 129kg
Set 4 8x 129kg
Set 5 8x 129kg

Machine Shoulder Press
Set 1 18x 89kg
Set 2 10x 109kg
Set 3 8x 114kg
Set 4 8x 114kg
Set 5 8x 114kg

Rear Delt Machine
Set 1 10x 138kg
Set 2 10x 143kg
Set 3 10x 143kg
Set 4 10x 143kg
Set 5 10x 143kg

Hammer Strength Incline Bench Press
Set 1 8x 40kg
Set 2 8x 40kg
Set 3 10x 40kg
Set 4 10x 40kg
Set 5 10x 40kg
Hammer Strength Shoulder Press
Set 1 12x 40kg
Set 2 10x 50kg
Set 3 10x 50kg
Set 4 10x 50kg

Cable Single Arm Lateral Raises
Set 1 20x 15kg
Set 2 10x 21.25kg
Set 3 12x 21.25kg
Set 4 12x 21.25kg

Cable Tricep Extensions With Rope
Set 1 14x 42kg
Set 2 12x 49kg
Set 3 10x 49kg
Set 4 10x 51.5kg

Dumbell Shrugs
Set 1 40x 50kg
Set 2 40x 50kg
Set 3 40x 50kg
Set 4 40x 50kg

Decline Crunch
Set 1 50x
Set 2 50x
Set 3 50x
Set 4 50x

Decline Heel Taps
Set 1 60x
Set 2 60x
Set 3 60x
Set 4 60x

 

[B3rnie]

23/05/24
Wide Grip Pull Ups
Set 1 20x BW
Set 2 14x BW +10kg
Set 3 10x BW + 15kg
Set 4 10x BW +15kg
Set 5 10x BW +15kg

Hammer Grip Chin Ups
Set 1 14x BW +15kg
Set 2 14x BW +15kg
Set 3 14x BW +15kg
Set 4 14x BW +15kg
Set 5 14x BW +15kg

V-Bar Seated Rows
Set 1 14x 143kg
Set 2 14x 143kg
Set 3 14x 143kg
Set 4 14x 143kg
Set 5 14x 143kg

Close Grip MAG Attatchment Lat Pulldowns
Set 1 12x 130kg
Set 2 12x 130kg
Set 3 12x 130kg
Set 4 12x 130kg
Set 5 12x 130kg

Machine Seated Rows
Set 1 14x 110kg
Set 2 10x 138kg
Set 3 10x 138kg
Set 4 10x 138kg

Cable Single Arm Curls
Set 1 16x 21.25kg
Set 2 14x 25kg
Set 3 14x 28.75kg
Set 4 14x 28.75kg

Cable Hammer Curls
Set 1 18x 47.5kg
Set 2 16x 49.5kg
Set 3 16x 49.5kg
Set 4 16x 49.5kg

Cable Reverse Curls
Set 1 14x 40kg
Set 2 20x 40kg
Set 3 20x 40kg
Set 4 20x 40kg

Barbell Pullovers
Set 1 12x 45kg
Set2 12x 45kg
Set 3 12x 45kg
Set 4 12x 45kg

Decline Crunch
Set 1 50x
Set2 50x
Set 3 50x
Set 4 50x

Weighted Lower Back Extensions
Set 1 10x 20kg
Set 2 10x 20kg
Set 3 10x 20kg

 

[B3rnie]

25/05/24
Sled 45* Leg Press
Set 1 14x 213kg
Set 2 12x 293kg
Set 3 10x 373kg
Set 4 8x 453kg
Set 5 8x 453kg

Sled 45* Calf Press
Set 1 30x 453kg
Set 2 20x 533kg
Set 3 20x 533kg
Set 4 20x 533kg
Set 5 20x 533kg

Machine Standing Calf Raise
Set 1 25x 215kg
Set 2 25x 215kg
Set 3 25x 215kg
Set 4 25x 215kg
Set 5 25x 215kg
Machine Laying Leg Curls
Set 1 18x 110kg
Set 2 10x 143kg
Set 3 10x 143kg
Set 4 10x 143kg

Machine Seated Hip Abduction
Set 1 30x 143kg
Set 2 30x 143kg
Set 3 30x 143kg
Set 4 30x 143kg

Machine Seated Hip Adduction
Set 1 25x 143kg
Set 2 25x 143kg
Set 3 25x 143kg
Set 4 25x 143kg

Machine Leg Extension
Set 1 18x 103kg
Set 2 12x 143kg
Set 3 12x 143kg
Set 4 12x 143kg

Decline Crunch
Set 1 50x
Set2 50x
Set 3 50x
Set 4 50x

Decline Heel Taps
Set 1 60x
Set 2 60x
Set 3 60x
Set 4 60x

 

[B3rnie]

26/05/24
Smith Machine Bench Press
Set 1 12x 109kg
Set 2 12x 109kg
Set 3 8x 129kg
Set 4 8x 129kg
Set 5 8x 129kg

Smith Machine Shoulder Press
Set 1 16x 89kg
Set 2 10x 109kg
Set 3 8x 114kg
Set 4 8x 114kg
Set 5 8x 114kg

Machine Pec Dec Fly
Set 1 12x 143kg
Set 2 12x 148kg
Set 3 12x 148kg
Set 4 12x 153kg
Set 5 12x 153kg

Hammer Strength Incline Press
Set 1 10x 40kg
Set 2 10x 40kg
Set 3 10x 40kg
Set 4 10x 40kg
Set 5 10x 40kg

Standing Cable Decline Fly
Set 1 14x 28.75kg
Set 2 10x 31.5kg
Set 3 12x 32.5kg
Set 4 8x 35kg

Standing Cable Incline Fly
Set 1 12x 25kg
Set 2 14x 25kg
Set 3 10x 28.75kg
Set 4 10x 28.75kg

Cable Tricep Pushdown
Set 1 12x 65kg
Set 2 12x 65kg
Set 3 12x 65kg
Set 4 12x 65kg

Chest Dips
Set 1 20x BW
Set 2 14x BW +20kg
Set 3 10x BW +40kg
Set 4 10x BW +40kg

Dumbbell Tricep Extension
Set 1 12x 36kg
Set2 12x 40kg
Set 3 8x 44kg
Set 4 8x 44kg

Decline Crunch
Set 1 50x
Set2 50x
Set 3 50x
Set 4 50x

Decline Heel Taps
Set 1 60x
Set 2 60x
Set 3 60x
Set 4 60x

 

[B3rnie]

27/05/24
Wide Grip Lat Pulldown
Set 1 16x 100kg
Set 2 12x 130kg
Set 3 12x 130kg
Set 4 12x 130kg
Set 5 12x 130kg

Close Grip MAG Attatchment Pulldowns
Set 1 12x 130kg
Set 2 12x 130kg
Set 3 12x 130kg
Set 4 12x 130kg
Set 5 12x 130kg

V-Bar Seated Rows
Set 1 14x 145kg
Set 2 14x 145kg
Set 3 14x 145kg
Set 4 14x 145kg
Set 5 14x 145kg

Cable Single Arm Curls
Set 1 16x 21.25kg
Set 2 14x 25kg
Set 3 14x 28.75kg
Set 4 14x 28.75kg

Cable EZ Bar Curls
Set 1 20x 47.5kg
Set 2 18x 52.5kg
Set 3 18x 52.5kg
Set 4 18x 52.5kg

Standing Barbell Preacher Curls
Set 1 16x 38kg
Set 2 10x 48kg
Set 3 10x 48kg
Set 4 10x 48kg

Seated Dumbell Hammer Curls
Set 1 16x 28kg
Set 2 14x 32kg
Set 3 10x 36kg
Set 4 10x 36kg

Standing Dumbell Curls
Set 1 24x 20kg
Set 2 20x 24kg
Set 3 20x 26kg
Set 4 20x 26kg

Barbell Wrist Curls
Set 1 20x 40kg
Set2 20x 40kg
Set 3 20x 40kg
Set 4 20x 40kg

Decline Crunch
Set 1 50x
Set2 50x
Set 3 50x
Set 4 50x

 

[B3rnie]

28/05/24
Smith Machine Squat
Set 1 16x 89kg
Set 2 12x 129kg
Set 3 8x 149kg
Set 4 8x 149kg
Set 5 8x 149kg

Smith Machine Standing Calf Raise
Set 1 12x 229kg
Set 2 12x 229kg
Set 3 12x 229kg
Set 4 12x 229kg
Set 5 12x 229kg

Machine Standing Calf Raise
Set 1 30x 240kg
Set 2 30x 240kg
Set 3 30x 240kg
Set 4 30x 240kg
Set 5 30x 240kg

Hammer Strength Hack Squat
Set 1 14x 120kg
Set 2 8x 180kg
Set 3 8x 180kg
Set 4 8x 180kg

Machine Lying Leg Curls
Set 1 16x 74kg
Set 2 10x 88kg
Set 3 10x 90.5kg
Set 4 10x 97.5kg

Machine Seated Hip Abduction
Set 1 30x 158kg
Set 2 30x 158kg
Set 3 30x 158kg
Set 4 30x 158kg
Set 5 30x 158kg

Machine Seated Hip Adduction
Set 1 30x 158kg
Set 2 30x 158kg
Set 3 30x 158kg
Set 4 30x 158kg
Set 5 30x 158kg

Machine Leg Extension
Set 1 12x 148kg
Set 2 12x 148kg
Set 3 12x 148kg
Set 4 12x 148kg

Decline Crunch
Set 1 50x
Set 2 50x
Set 3 50x
Set 4 50x

Decline Heel Taps
Set 1 60x
Set 2 60x
Set 3 60x
Set 4 60x

 

[B3rnie]

29/05/24
Smith Machine Incline Bench Press
Set 1 20x 89kg
Set 2 12x 109kg
Set 3 8x 129kg
Set 4 7x 134kg
Set 5 6x 134kg

Machine Shoulder Press
Set 1 18x 89kg
Set 2 8x 114kg
Set 3 8x 114kg
Set 4 8x 114kg
Set 5 8x 114kg

Rear Delt Machine
Set 1 10x 138kg
Set 2 10x 143kg
Set 3 10x 143kg
Set 4 10x 143kg
Set 5 10x 143kg

Hammer Strength Incline Bench Press
Set 1 10x 40kg
Set 2 10x 40kg
Set 3 12x 40kg
Set 4 10x 45kg
Set 5 10x 45kg

Hammer Strength Shoulder Press
Set 1 12x 40kg
Set 2 10x 50kg
Set 3 10x 50kg
Set 4 10x 50kg

Cable Single Arm Lateral Raises
Set 1 20x 15kg
Set 2 10x 21.25kg
Set 3 12x 21.25kg
Set 4 12x 21.25kg

Cable Tricep Extensions With Rope
Set 1 14x 42kg
Set 2 12x 49kg
Set 3 10x 49kg
Set 4 10x 51.5kg

Dumbell Shrugs
Set 1 40x 50kg
Set 2 40x 50kg
Set 3 40x 50kg
Set 4 40x 50kg

Decline Crunch
Set 1 50x
Set 2 50x
Set 3 50x
Set 4 50x

Decline Heel Taps
Set 1 60x
Set 2 60x
Set 3 60x
Set 4 60x

 

[B3rnie]

30/05/24
Wide Grip Pull Ups
Set 1 20x BW
Set 2 14x BW +10kg
Set 3 10x BW + 15kg
Set 4 10x BW +15kg
Set 5 10x BW +15kg

Hammer Grip Chin Ups
Set 1 14x BW +15kg
Set 2 14x BW +15kg
Set 3 14x BW +15kg
Set 4 14x BW +15kg
Set 5 14x BW +15kg

V-Bar Seated Rows
Set 1 14x 143kg
Set 2 14x 143kg
Set 3 14x 143kg
Set 4 14x 143kg
Set 5 14x 143kg

Close Grip MAG Attatchment Lat Pulldowns
Set 1 12x 130kg
Set 2 12x 130kg
Set 3 12x 130kg
Set 4 12x 130kg
Set 5 12x 130kg

Machine Seated Rows
Set 1 14x 110kg
Set 2 10x 138kg
Set 3 10x 138kg
Set 4 10x 138kg

Cable Single Arm Curls
Set 1 16x 21.25kg
Set 2 14x 25kg
Set 3 14x 28.75kg
Set 4 14x 28.75kg

Cable Hammer Curls
Set 1 18x 47.5kg
Set 2 16x 49.5kg
Set 3 16x 49.5kg
Set 4 16x 49.5kg

Cable Reverse Curls
Set 1 14x 40kg
Set 2 20x 40kg
Set 3 20x 40kg
Set 4 20x 40kg

Barbell Pullovers
Set 1 12x 45kg
Set2 12x 45kg
Set 3 12x 45kg
Set 4 12x 45kg

Decline Crunch
Set 1 50x
Set2 50x
Set 3 50x
Set 4 50x

Weighted Lower Back Extensions
Set 1 10x 20kg
Set 2 10x 20kg
Set 3 10x 20kg

 

[B3rnie]

31/05/24
Sled 45* Leg Press
Set 1 20x 253kg
Set 2 10x 453kg
Set 3 10x 453kg
Set 4 10x 453kg
Set 5 10x 453kg

Sled 45* Calf Press
Set 1 30x 453kg
Set 2 20x 533kg
Set 3 20x 533kg
Set 4 20x 533kg
Set 5 20x 533kg

Machine Standing Calf Raise
Set 1 30x 240kg
Set 2 30x 240kg
Set 3 30x 240kg
Set 4 30x 240kg
Set 5 30x 240kg

Machine Laying Leg Curls
Set 1 16x 74kg
Set 2 10x 88kg
Set 3 10x 90.5kg
Set 4 10x 97.5kg

Machine Seated Hip Abduction
Set 1 30x 158kg
Set 2 30x 158kg
Set 3 30x 158kg
Set 4 30x 158kg
Set 5 30x 158kg

Machine Seated Hip Adduction
Set 1 30x 158kg
Set 2 30x 158kg
Set 3 30x 158kg
Set 4 30x 158kg
Set 5 30x 158kg

Machine Leg Extension
Set 1 12x 148kg
Set 2 12x 148kg
Set 3 12x 148kg
Set 4 12x 148kg

Decline Crunch
Set 1 50x
Set2 50x
Set 3 50x
Set 4 50x

Decline Heel Taps
Set 1 60x
Set 2 60x
Set 3 60x
Set 4 60x

 

[the_alcatraz]

27/05/24
Wide Grip Lat Pulldown
Set 1 16x 100kg
Set 2 12x 130kg
Set 3 12x 130kg
Set 4 12x 130kg
Set 5 12x 130kg

Close Grip MAG Attatchment Pulldowns
Set 1 12x 130kg
Set 2 12x 130kg
Set 3 12x 130kg
Set 4 12x 130kg
Set 5 12x 130kg

V-Bar Seated Rows
Set 1 14x 145kg
Set 2 14x 145kg
Set 3 14x 145kg
Set 4 14x 145kg
Set 5 14x 145kg

Cable Single Arm Curls
Set 1 16x 21.25kg
Set 2 14x 25kg
Set 3 14x 28.75kg
Set 4 14x 28.75kg

Cable EZ Bar Curls
Set 1 20x 47.5kg
Set 2 18x 52.5kg
Set 3 18x 52.5kg
Set 4 18x 52.5kg

Standing Barbell Preacher Curls
Set 1 16x 38kg
Set 2 10x 48kg
Set 3 10x 48kg
Set 4 10x 48kg

Seated Dumbell Hammer Curls
Set 1 16x 28kg
Set 2 14x 32kg
Set 3 10x 36kg
Set 4 10x 36kg

Standing Dumbell Curls
Set 1 24x 20kg
Set 2 20x 24kg
Set 3 20x 26kg
Set 4 20x 26kg

Barbell Wrist Curls
Set 1 20x 40kg
Set2 20x 40kg
Set 3 20x 40kg
Set 4 20x 40kg

Decline Crunch
Set 1 50x
Set2 50x
Set 3 50x
Set 4 50x

29/05/24
Smith Machine Incline Bench Press
Set 1 20x 89kg
Set 2 12x 109kg
Set 3 8x 129kg
Set 4 7x 134kg
Set 5 6x 134kg

Machine Shoulder Press
Set 1 18x 89kg
Set 2 8x 114kg
Set 3 8x 114kg
Set 4 8x 114kg
Set 5 8x 114kg

Rear Delt Machine
Set 1 10x 138kg
Set 2 10x 143kg
Set 3 10x 143kg
Set 4 10x 143kg
Set 5 10x 143kg

Hammer Strength Incline Bench Press
Set 1 10x 40kg
Set 2 10x 40kg
Set 3 12x 40kg
Set 4 10x 45kg
Set 5 10x 45kg

Hammer Strength Shoulder Press
Set 1 12x 40kg
Set 2 10x 50kg
Set 3 10x 50kg
Set 4 10x 50kg

Cable Single Arm Lateral Raises
Set 1 20x 15kg
Set 2 10x 21.25kg
Set 3 12x 21.25kg
Set 4 12x 21.25kg

Cable Tricep Extensions With Rope
Set 1 14x 42kg
Set 2 12x 49kg
Set 3 10x 49kg
Set 4 10x 51.5kg

Dumbell Shrugs
Set 1 40x 50kg
Set 2 40x 50kg
Set 3 40x 50kg
Set 4 40x 50kg

Decline Crunch
Set 1 50x
Set 2 50x
Set 3 50x
Set 4 50x

Decline Heel Taps
Set 1 60x
Set 2 60x
Set 3 60x
Set 4 60x

30/05/24
Wide Grip Pull Ups
Set 1 20x BW
Set 2 14x BW +10kg
Set 3 10x BW + 15kg
Set 4 10x BW +15kg
Set 5 10x BW +15kg

Hammer Grip Chin Ups
Set 1 14x BW +15kg
Set 2 14x BW +15kg
Set 3 14x BW +15kg
Set 4 14x BW +15kg
Set 5 14x BW +15kg

V-Bar Seated Rows
Set 1 14x 143kg
Set 2 14x 143kg
Set 3 14x 143kg
Set 4 14x 143kg
Set 5 14x 143kg

Close Grip MAG Attatchment Lat Pulldowns
Set 1 12x 130kg
Set 2 12x 130kg
Set 3 12x 130kg
Set 4 12x 130kg
Set 5 12x 130kg

Machine Seated Rows
Set 1 14x 110kg
Set 2 10x 138kg
Set 3 10x 138kg
Set 4 10x 138kg

Cable Single Arm Curls
Set 1 16x 21.25kg
Set 2 14x 25kg
Set 3 14x 28.75kg
Set 4 14x 28.75kg

Cable Hammer Curls
Set 1 18x 47.5kg
Set 2 16x 49.5kg
Set 3 16x 49.5kg
Set 4 16x 49.5kg

Cable Reverse Curls
Set 1 14x 40kg
Set 2 20x 40kg
Set 3 20x 40kg
Set 4 20x 40kg

Barbell Pullovers
Set 1 12x 45kg
Set2 12x 45kg
Set 3 12x 45kg
Set 4 12x 45kg

Decline Crunch
Set 1 50x
Set2 50x
Set 3 50x
Set 4 50x

Weighted Lower Back Extensions
Set 1 10x 20kg
Set 2 10x 20kg
Set 3 10x 20kg

31/05/24
Sled 45* Leg Press
Set 1 20x 253kg
Set 2 10x 453kg
Set 3 10x 453kg
Set 4 10x 453kg
Set 5 10x 453kg

Sled 45* Calf Press
Set 1 30x 453kg
Set 2 20x 533kg
Set 3 20x 533kg
Set 4 20x 533kg
Set 5 20x 533kg

Machine Standing Calf Raise
Set 1 30x 240kg
Set 2 30x 240kg
Set 3 30x 240kg
Set 4 30x 240kg
Set 5 30x 240kg

Machine Laying Leg Curls
Set 1 16x 74kg
Set 2 10x 88kg
Set 3 10x 90.5kg
Set 4 10x 97.5kg

Machine Seated Hip Abduction
Set 1 30x 158kg
Set 2 30x 158kg
Set 3 30x 158kg
Set 4 30x 158kg
Set 5 30x 158kg

Machine Seated Hip Adduction
Set 1 30x 158kg
Set 2 30x 158kg
Set 3 30x 158kg
Set 4 30x 158kg
Set 5 30x 158kg

Machine Leg Extension
Set 1 12x 148kg
Set 2 12x 148kg
Set 3 12x 148kg
Set 4 12x 148kg

Decline Crunch
Set 1 50x
Set2 50x
Set 3 50x
Set 4 50x

Decline Heel Taps
Set 1 60x
Set 2 60x
Set 3 60x
Set 4 60x

@B3rnie great updates bro im reading all now
i like 30 reps on the hips strong
can you update more often please

 

[B3rnie]

Had the final touchdown from @AlphaLabs so my bulk stack is now complete. Also legs are starting to get some size and shape with the tear drops starting to form. Very excited to see where I can go with this bulk.

 

[B3rnie]

@B3rnie great updates bro im reading all now
i like 30 reps on the hips strong
can you update more often please

Yeah thanks mate. Will try and do these more often, life just got in the way recently.

 

[stevesmi]

I'll tell you your workouts are really Advanced and it's showing in your physique

 

[e2]

bernie you are the man!

 

[2Thick]

heck of an update you're doing great

 

[Vadim Fedorov]

very nice volume keep up the good work

 

[wootoom]

we want to see you succeed keep pushing

 

[JasonPriest]

that is a great update you got so much done

 

[BodyMonster34]

bro you pushing it more and more every day

 

[Quadsweep]

nice update on the next update put up some meal pictures for us

 

[StevenDarwinMD]

APPROVED LOG

 

[B3rnie]

nice update on the next update put up some meal pictures for us

This is Korean BBQ chicken with rice and veg. Usually prep 8 or 10 of these a week and have been consistently eating it for 6 months now.
452 calories
42 grams protein
58 grams carbohydrates
6 grams fats

 

[SteveMobsterG]

Far too many exercises per session

 

[Ulter]

food looks fantastic I like it

 

[chesty]

Korean barbecue I didn't even know there was such thing

 

[ROIDDERS]

very interesting meals and it looks really cool

 

[ceo]

Bros I like this setup the rice looks delicious

 

[ballin2504]

Legs looking thick

 

[Tiger Salman Khan]

@

This is Korean BBQ chicken with rice and veg. Usually prep 8 or 10 of these a week and have been consistently eating it for 6 months now.
452 calories
42 grams protein
58 grams carbohydrates
6 grams fats
View attachment 143951

@B3rnie Food prep is amazing......

 

[25homes]

Lookin solid

 

[B3rnie]

Not much to report the last week as it has been a deload week for me. I cut back volume and just do roughly 70% of the weights I would normally do. I do these every couple of months to give the body a bit of time to regenerate for the next wave of training sessions. The increase in Test has definitely got my hormone balance in a better position too. Joints not feeling stiff and dry as well as no longer lethargic. Now weighing 103kg so slowly gaining size and strength. Increrased calories as well to 3500 to 4,000 per day.

 

[B3rnie]

This is great meal to get your protein in without the added fats and carbs. Kangaroo steak with brown rice and veggies with some chillo sauce.
400g steaks has only 401 calories
85.3 grams of protein
0.8 grams of carbohydrates
5.6 grams of fats

 

[MUSTANG_18]

Not much to report the last week as it has been a deload week for me. I cut back volume and just do roughly 70% of the weights I would normally do. I do these every couple of months to give the body a bit of time to regenerate for the next wave of training sessions. The increase in Test has definitely got my hormone balance in a better position too. Joints not feeling stiff and dry as well as no longer lethargic. Now weighing 103kg so slowly gaining size and strength. Increrased calories as well to 3500 to 4,000 per day.
View attachment 144261

This is great meal to get your protein in without the added fats and carbs. Kangaroo steak with brown rice and veggies with some chillo sauce.
400g steaks has only 401 calories
85.3 grams of protein
0.8 grams of carbohydrates
5.6 grams of fats
View attachment 144263

@B3rnie you didnt train at all?

meal is high protein almost 100 grams! i would split that protein into 30 min 30 min 1/2 meals if you can

 

[B3rnie]

@B3rnie you didnt train at all?

meal is high protein almost 100 grams! i would split that protein into 30 min 30 min 1/2 meals if you can

Yeah I still trained, I just did a deload week where i went through the motions of training but with alot less weight and less volume.
Normally i would try and split my meals but this was one of those times I needed to get my calories in.

 

[MUSTANG_18]

Yeah I still trained, I just did a deload week where i went through the motions of training but with alot less weight and less volume.
Normally i would try and split my meals but this was one of those times I needed to get my calories in.

waiting on updates bro @B3rnie

 

[B3rnie]

Smith Machine Bench Press				Wide Grip Lat Pulldown				Smith Machine Squat
Set 1	12x	109kg		Set 1	12x	130kg		Set 1	20x	49kg
Set 2	10x	129kg		Set 2	12x	130kg		Set 2	12x	89kg
Set 3	8x	139kg		Set 3	12x	130kg		Set 3	10x	109kg
Set 4	6x	149kg						Set 4	10x	129kg
				V-Bar Pulldowns				Set 5	10x	129kg
Smith Machine Shoulder Press				Set 1	12x	130kg
Set 1	12x	114kg		Set 2	12x	130kg		Smith Machine Standing Calf Raise
Set 2	12x	114kg		Set 3	12x	130kg		Set 1	20x	189kg
Set 3	12x	114kg						Set 2	14x	229kg
Set 4	12x	114kg		V-Bar Seated Rows				Set 3	12x	249kg
				Set 1	12x	145kg		Set 4	12x	249kg
Machine Pec Dec Fly				Set 2	10x	145kg		Set 5	14x	249kg
Set 1	12x	143kg		Set 3	10x	145kg
Set 2	12x	148kg						Machine Standing Calf Raise
Set 3	12x	148kg		Cable Single Arm Curls				Set 1	25x	215kg
Set 4	12x	148kg		Set 1	12x	17.5kg		Set 2	25x	215kg
				Set 2	12x	17.5kg		Set 3	25x	215kg
Hammer Strength Incline Press				Set 3	12x	17.5kg		Set 4	25x	215kg
Set 1	12x	40kg
Set 2	10x	50kg		Cable EZ Bar Curls				Hammer Strength Hack Squat
Set 3	10x	50kg		Set 1	20x	47.5kg		Set 1	14x	80kg
Set 4	10x	50kg		Set 2	20x	47.5kg		Set 2	10x	160kg
				Set 3	20x	47.5kg		Set 3	10x	160kg
Standing Cable Decline Fly								Set 4	10x	160kg
Set 1	12x	21.25kg		Standing Barbell Preacher Curls
Set 2	12x	28.75kg		Set 1	10x	48kg		Machine Leg Extension
Set 3	10x	32.5kg		Set 2	10x	48kg		Set 1	16x	103kg
				Set 3	10x	48kg		Set 2	12x	143kg
Standing Cable Incline Fly								Set 3	12x	143kg
Set 1	14x	21.25kg		Seated Dumbell Hammer Curls				Set 4	12x	143kg
Set 2	12x	25kg		Set 1	12x	28kg
Set 3	10x	28.75kg		Set 2	10x	36kg		Machine Seated Hip Abduction
				Set 3	10x	36kg		Set 1	25x	143kg
Cable Tricep Pushdown								Set 2	25x	143kg
Set 1	12x	65kg		Dumbell Curls				Set 3	25x	143kg
Set 2	12x	65kg		Set 1	24x	20kg		Set 4	25x	143kg
Set 3	12x	65kg		Set 2	20x	24kg
				Set 3	20x	26kg		Machine Seated Hip Adduction
Dumbbell Tricep Extension								Set 1	25x	143kg
Set 1	12x	36kg		Barbell Wrist Curls				Set 2	25x	143kg
Set 2	12x	40kg		Set 1	20x	40kg		Set 3	25x	143kg
Set 3	8x	44kg		Set2	20x	40kg		Set 4	25x	143kg
				Set 3	20x	40kg
Chest Dips								Machine Lying Leg Curls
Set 1	20x	BW		Decline Crunch				Set 1	12x	60kg
Set 2	14x	BW +20kg		Set 1	40x			Set 2	10x	74kg
Set 3	10x	BW +40kg		Set2	40x			Set 3	10x	88kg
				Set 3	40x			Set 4	10x	88kg
Decline Crunch				Set 4	40x
Set 1	40x							Decline Crunch
Set2	40x							Set 1	40x
Set 3	40x							Set 2	40x
Set 4	40x							Set 3	40x
								Set 4	40x
Decline Heel Taps
Set 1	60x							Decline Heel Taps
Set 2	60x							Set 1	60x
Set 3	60x							Set 2	60x
Set 4	60x							Set 3	60x
								Set 4	60x

 

[B3rnie]

Smith Machine Incline Bench Press				Wide Grip Pull Ups
Set 1	12x	109kg		Set 1	20x	BW
Set 2	10x	129kg		Set 2	14x	BW+10kg
Set 3	8x	139kg		Set 3	10x	BW+15kg
				Set 4	10x	BW+15kg
Smith Machine Shoulder Press				Set 5	10x	BW+15kg
Set 1	12x	114kg
Set 2	6x	129kg		Hammer Grip Chin Ups
Set 3	6x	129kg		Set 1	14x	BW+15kg
				Set 2	14x	BW+15kg
Rear Delt Machine				Set 3	14x	BW+15kg
Set 1	10x	143kg		Set 4	14x	BW+15kg
Set 2	10x	143kg		Set 5	14x	BW+15kg
Set 3	10x	143kg
				V-Bar Seated Rows
Hammer Strength Incline Bench Press				Set 1	14x	145kg
Set 1	12x	40kg		Set 2	14x	145kg
Set 2	10x	45kg		Set 3	14x	145kg
Set 3	8x	50kg		Set 4	14x	145kg
Hammer Strength Shoulder Press				Close Grip V-Bar Lat Pulldowns
Set 1	12x	40kg		Set 1	12x	130kg
Set 2	12x	50kg		Set 2	12x	130kg
Set 3	12x	50kg		Set 3	12x	130kg
Cable Single Arm Lateral Raises
Set 1	20x	15kg		Machine Seated Rows
Set 2	10x	21.25kg		Set 1	14x	138kg
Set 3	12x	21.25kg		Set 2	14x	138kg
				Set 3	14x	138kg
Cable Tricep Extensions With Rope
Set 1	14x	42kg
Set 2	12x	49kg		Cable Single Arm Curls
Set 3	10x	49kg		Set 1	20x	15kg
				Set 2	20x	15kg
Dumbell Shrugs				Set 3	20x	15kg
Set 1	40x	50kg
Set 2	40x	50kg
Set 3	40x	50kg		Cable Hammer Curls
				Set 1	16x	52kg
Decline Crunch				Set 2	16x	57kg
Set 1	60x			Set 3	16x	57kg
Set 2	60x
Set 3	60x
Set 4	40x			Cable Reverse Curls
				Set 1	18x	40kg
Decline Heel Taps				Set 2	18x	40kg
Set 1	60x			Set 3	18x	40kg
Set 2	60x
Set 3	60x
Set 4	40x			Barbell Pullovers
				Set 1	14x	45kg
				Set2	14x	45kg
				Set 3	14x	45kg
				Decline Crunch
				Set 1	40x
				Set2	40x
				Set 3	40x
				Set 4	40x
				Weighted Lower Back Extensions
				Set 1	10x	20kg
				Set 2	10x	20kg
				Set 3	10x	20kg

 

[B3rnie]

Sled 45* Leg Press
Set 1 14x 253kg
Set 2 12x 333kg
Set 3 10x 453kg
Set 4 10x 453kg


Sled 45* Calf Press
Set 1 30x 453kg
Set 2 20x 513kg
Set 3 20x 513kg
Set 4 20x 513kg
Set 5 20x 513kg

Machine Standing Calf Raise
Set 1 30x 245kg
Set 2 30x 245kg
Set 3 30x 245kg
Set 4 30x 245kg

Machine Laying Leg Curls
Set 1 20x 60kg
Set 2 10x 88kg
Set 3 10x 88kg
Set 4 10x 88kg

Machine Seated Hip Abduction
Set 1 30x 158kg
Set 2 30x 158kg
Set 3 30x 158kg


Machine Seated Hip Adduction
Set 1 30x 158kg
Set 2 30x 158kg
Set 3 30x 158kg


Machine Leg Extension
Set 1 18x 103kg
Set 2 12x 143kg
Set 3 12x 143kg
Set 4 12x 143kg

Decline Crunch
Set 1 40x
Set2 40x
Set 3 40x
Set 4 40x

Decline Heel Taps
Set 1 60x
Set 2 60x
Set 3 60x
Set 4 60x

 

[B3rnie]

Training volume has been cut down from 2-2.5hours to 1.5-1.75hours. This is because i barely have time to do anything other than work and get 8 hours sleep a night. Sitting at 103kg and feeling good still as we head into week 8.

 

[the_alcatraz]

Smith Machine Incline Bench Press				Wide Grip Pull Ups
Set 1	12x	109kg		Set 1	20x	BW
Set 2	10x	129kg		Set 2	14x	BW+10kg
Set 3	8x	139kg		Set 3	10x	BW+15kg
				Set 4	10x	BW+15kg
Smith Machine Shoulder Press				Set 5	10x	BW+15kg
Set 1	12x	114kg
Set 2	6x	129kg		Hammer Grip Chin Ups
Set 3	6x	129kg		Set 1	14x	BW+15kg
				Set 2	14x	BW+15kg
Rear Delt Machine				Set 3	14x	BW+15kg
Set 1	10x	143kg		Set 4	14x	BW+15kg
Set 2	10x	143kg		Set 5	14x	BW+15kg
Set 3	10x	143kg
				V-Bar Seated Rows
Hammer Strength Incline Bench Press				Set 1	14x	145kg
Set 1	12x	40kg		Set 2	14x	145kg
Set 2	10x	45kg		Set 3	14x	145kg
Set 3	8x	50kg		Set 4	14x	145kg
Hammer Strength Shoulder Press				Close Grip V-Bar Lat Pulldowns
Set 1	12x	40kg		Set 1	12x	130kg
Set 2	12x	50kg		Set 2	12x	130kg
Set 3	12x	50kg		Set 3	12x	130kg
Cable Single Arm Lateral Raises
Set 1	20x	15kg		Machine Seated Rows
Set 2	10x	21.25kg		Set 1	14x	138kg
Set 3	12x	21.25kg		Set 2	14x	138kg
				Set 3	14x	138kg
Cable Tricep Extensions With Rope
Set 1	14x	42kg
Set 2	12x	49kg		Cable Single Arm Curls
Set 3	10x	49kg		Set 1	20x	15kg
				Set 2	20x	15kg
Dumbell Shrugs				Set 3	20x	15kg
Set 1	40x	50kg
Set 2	40x	50kg
Set 3	40x	50kg		Cable Hammer Curls
				Set 1	16x	52kg
Decline Crunch				Set 2	16x	57kg
Set 1	60x			Set 3	16x	57kg
Set 2	60x
Set 3	60x
Set 4	40x			Cable Reverse Curls
				Set 1	18x	40kg
Decline Heel Taps				Set 2	18x	40kg
Set 1	60x			Set 3	18x	40kg
Set 2	60x
Set 3	60x
Set 4	40x			Barbell Pullovers
				Set 1	14x	45kg
				Set2	14x	45kg
				Set 3	14x	45kg
				Decline Crunch
				Set 1	40x
				Set2	40x
				Set 3	40x
				Set 4	40x
				Weighted Lower Back Extensions
				Set 1	10x	20kg
				Set 2	10x	20kg
				Set 3	10x	20kg

Sled 45* Leg Press
Set 1 14x 253kg
Set 2 12x 333kg
Set 3 10x 453kg
Set 4 10x 453kg


Sled 45* Calf Press
Set 1 30x 453kg
Set 2 20x 513kg
Set 3 20x 513kg
Set 4 20x 513kg
Set 5 20x 513kg

Machine Standing Calf Raise
Set 1 30x 245kg
Set 2 30x 245kg
Set 3 30x 245kg
Set 4 30x 245kg

Machine Laying Leg Curls
Set 1 20x 60kg
Set 2 10x 88kg
Set 3 10x 88kg
Set 4 10x 88kg

Machine Seated Hip Abduction
Set 1 30x 158kg
Set 2 30x 158kg
Set 3 30x 158kg


Machine Seated Hip Adduction
Set 1 30x 158kg
Set 2 30x 158kg
Set 3 30x 158kg


Machine Leg Extension
Set 1 18x 103kg
Set 2 12x 143kg
Set 3 12x 143kg
Set 4 12x 143kg

Decline Crunch
Set 1 40x
Set2 40x
Set 3 40x
Set 4 40x

Decline Heel Taps
Set 1 60x
Set 2 60x
Set 3 60x
Set 4 60x

@B3rnie volume Crazy hardcore especially legs
killer push
and you are supa thick beefcake it

Training volume has been cut down from 2-2.5hours to 1.5-1.75hours. This is because i barely have time to do anything other than work and get 8 hours sleep a night. Sitting at 103kg and feeling good still as we head into week 8.
View attachment 144532

 

[stevesmi]

great updates on this lots of good things happening

 

[SteveMobsterG]

Way too much smith machine

 

[JasonPriest]

FEEL THE BURN!!

 

[BodyMonster34]

Bro nice work again keep the volume going

 

[Quadsweep]

I would cycle the Smith machine

 

[Austin316]

hell of a job on leg day good job

 

[sambee38]

you hit those legs really hard that's some crazy volume

 

[BookerTNY]

you have a very thick physique proud of you

 

[Arabian]

great genetics and great vascularity keep it up

 

[zedhed]

a much respect on the training

 

[caligirl85]

looking fantastic you got good signs on your frame

 

[Shrine]

keep up the good work boss

 

[Zyglamail]

very proud of you your progress is very intimidating

 

[MasonicBodybuilder]

Looking jacked brother!