Approved Log Feel Tha B3rn - B3rnies Training Log

[Noah Wixx]

Thanks for the replies guys Good to know that the fats aren't too high. I'm still learning when it comes to diet and just this scene in general. So thanks for dropping some advice on what's considered high.

I've always cut on 64g of fat and had good results keeping my fats at that range.

 

[B3rnie]

I've always cut on 64g of fat and had good results keeping my fats at that range.

Yeah that's good to know bro. I'm going to continue around that mark then.

 

[B3rnie]

Today's back session went really well. Thought I'd push myself and try some weight pull ups and chins. Was able to do them which is a first for me, so all good there. Also noticing alot more vascularity and some extra muscle definition which tells me the fat is still going. Felt great throughout the workout and no niggling pains or anything to report on.

BP - 118/67
BG - 4.2
HR - 76
10-Apr-2024
Wide Grip Pull Ups
Set 1 20x BW
Set 2 14x 10kg
Set 3 10x 15kg
Set 4 10x 15kg
Set 5 10x 15kg

Hammer Grip Chin Ups
Set 1 12x 15kg
Set 2 12x 15kg
Set 3 12x 15kg
Set 4 12x 15kg
Set 5 12x 15kg

V-Bar Seated Rows
Set 1 14x 140kg
Set 2 12x 143kg
Set 3 12x 143kg
Set 4 12x 143kg
Set 5 12x 143kg

Close Grip MAG Attatchment Lat Pulldowns
Set 1 14x 130kg
Set 2 12x 130kg
Set 3 12x 130kg
Set 4 12x 130kg
Set 5 12x 130kg

Machine Seated Rows
Set 1 12x 124kg
Set 2 10x 138kg
Set 3 10x 138kg
Set 4 10x 138kg

Cable Single Arm Curls
Set 1 20x 17.5kg
Set 2 16x 21.25kg
Set 3 14x 25kg
Set 4 14x 25kg

Cable Hammer Curls
Set 1 14x 52kg
Set 2 16x 52kg
Set 3 16x 52kg
Set 4 16x 52kg

Cable Reverse Curls
Set 1 16x 40kg
Set 2 14x 47.5kg
Set 3 14x 47.5kg
Set 4 14x 47.5kg

Barbell Pullovers
Set 1 14x 45kg
Set2 14x 45kg
Set 3 14x 45kg
Set 4 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
Set 4 10x 20kg

 

[RoidRage69]

You have incredible looking arms and delts.

 

[Pigsy]

Today's back session went really well. Thought I'd push myself and try some weight pull ups and chins. Was able to do them which is a first for me, so all good there. Also noticing alot more vascularity and some extra muscle definition which tells me the fat is still going. Felt great throughout the workout and no niggling pains or anything to report on.
View attachment 32127
BP - 118/67
BG - 4.2
HR - 76
10-Apr-2024
Wide Grip Pull Ups
Set 1 20x BW
Set 2 14x 10kg
Set 3 10x 15kg
Set 4 10x 15kg
Set 5 10x 15kg

Hammer Grip Chin Ups
Set 1 12x 15kg
Set 2 12x 15kg
Set 3 12x 15kg
Set 4 12x 15kg
Set 5 12x 15kg

V-Bar Seated Rows
Set 1 14x 140kg
Set 2 12x 143kg
Set 3 12x 143kg
Set 4 12x 143kg
Set 5 12x 143kg

Close Grip MAG Attatchment Lat Pulldowns
Set 1 14x 130kg
Set 2 12x 130kg
Set 3 12x 130kg
Set 4 12x 130kg
Set 5 12x 130kg

Machine Seated Rows
Set 1 12x 124kg
Set 2 10x 138kg
Set 3 10x 138kg
Set 4 10x 138kg

Cable Single Arm Curls
Set 1 20x 17.5kg
Set 2 16x 21.25kg
Set 3 14x 25kg
Set 4 14x 25kg

Cable Hammer Curls
Set 1 14x 52kg
Set 2 16x 52kg
Set 3 16x 52kg
Set 4 16x 52kg

Cable Reverse Curls
Set 1 16x 40kg
Set 2 14x 47.5kg
Set 3 14x 47.5kg
Set 4 14x 47.5kg

Barbell Pullovers
Set 1 14x 45kg
Set2 14x 45kg
Set 3 14x 45kg
Set 4 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
Set 4 10x 20kg
View attachment 32128

Your nailing it brother, awesome progress. Pigsy needs to turn it up another level

 

[B3rnie]

You have incredible looking arms and delts.

Thanks man, starting to get some definition but still got along way to go.

Your nailing it brother, awesome progress. Pigsy needs to turn it up another level

Yeah mate I'm hot on your heels. I'm already mapping out my 5 year plan for my final transformation lol.

 

[B3rnie]

Getting close to hitting 500kg on the leg press again, haven't got these sort of numbers since I was 20kg heavier. Sadly have a slight tear in my left calf though. Felt a pop the other day when I was doing smith machine calf raises but pushed through the weeks leg exercises. When I was getting ready for bed noticed some swelling in the ankle and below the calf. Tender to touch but might have go light and easy next week on calves.

BP - 117/72
BG - 4.8
HR - 77

11-Apr-2024
Sled 45* Leg Press
Set 1 14x 253kg
Set 2 12x 373kg
Set 3 8x 453kg
Set 4 10x 453kg
Set 5 8x 493kg

Sled 45* Calf Press
Set 1 20x 493kg
Set 2 20x 533kg
Set 3 20x 553kg
Set 4 16x 573kg
Set 5 16x 573kg

Machine Standing Calf Raise
Set 1 30x 215kg
Set 2 25x 220kg
Set 3 25x 220kg
Set 4 25x 220kg
Set 5 25x 220kg

Machine Laying Leg Curls
Set 1 16x 67kg
Set 2 10x 88kg
Set 3 10x 88kg
Set 4 10x 88kg

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 30x 143kg
Set 2 30x 143kg
Set 3 30x 143kg
Set 4 30x 143kg

Machine Leg Extension
Set 1 16x 129kg
Set 2 16x 143kg
Set 3 16x 143kg
Set 4 16x 143kg
Set 5 16x 143kg

Decline Crunch
Set 1 40x
Set 2 40x
Set 3 40x
Set 4 40x

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

 

[Npcclassicphysique champ]

Today's back session went really well. Thought I'd push myself and try some weight pull ups and chins. Was able to do them which is a first for me, so all good there. Also noticing alot more vascularity and some extra muscle definition which tells me the fat is still going. Felt great throughout the workout and no niggling pains or anything to report on.
View attachment 32127
BP - 118/67
BG - 4.2
HR - 76
10-Apr-2024
Wide Grip Pull Ups
Set 1 20x BW
Set 2 14x 10kg
Set 3 10x 15kg
Set 4 10x 15kg
Set 5 10x 15kg

Hammer Grip Chin Ups
Set 1 12x 15kg
Set 2 12x 15kg
Set 3 12x 15kg
Set 4 12x 15kg
Set 5 12x 15kg

V-Bar Seated Rows
Set 1 14x 140kg
Set 2 12x 143kg
Set 3 12x 143kg
Set 4 12x 143kg
Set 5 12x 143kg

Close Grip MAG Attatchment Lat Pulldowns
Set 1 14x 130kg
Set 2 12x 130kg
Set 3 12x 130kg
Set 4 12x 130kg
Set 5 12x 130kg

Machine Seated Rows
Set 1 12x 124kg
Set 2 10x 138kg
Set 3 10x 138kg
Set 4 10x 138kg

Cable Single Arm Curls
Set 1 20x 17.5kg
Set 2 16x 21.25kg
Set 3 14x 25kg
Set 4 14x 25kg

Cable Hammer Curls
Set 1 14x 52kg
Set 2 16x 52kg
Set 3 16x 52kg
Set 4 16x 52kg

Cable Reverse Curls
Set 1 16x 40kg
Set 2 14x 47.5kg
Set 3 14x 47.5kg
Set 4 14x 47.5kg

Barbell Pullovers
Set 1 14x 45kg
Set2 14x 45kg
Set 3 14x 45kg
Set 4 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
Set 4 10x 20kg
View attachment 32128

@B3rnie super thick back and shoulders
and arms growing
you are a training beast!!!

 

[Mobster]

Pull ups PLUS weight is awesome!

 

[stevesmi]

nice back shot

your avatar still gives me the creeps lol.

 

[RoidRage69]

Getting close to hitting 500kg on the leg press again, haven't got these sort of numbers since I was 20kg heavier. Sadly have a slight tear in my left calf though. Felt a pop the other day when I was doing smith machine calf raises but pushed through the weeks leg exercises. When I was getting ready for bed noticed some swelling in the ankle and below the calf. Tender to touch but might have go light and easy next week on calves.
View attachment 32282
BP - 117/72
BG - 4.8
HR - 77

11-Apr-2024
Sled 45* Leg Press
Set 1 14x 253kg
Set 2 12x 373kg
Set 3 8x 453kg
Set 4 10x 453kg
Set 5 8x 493kg

Sled 45* Calf Press
Set 1 20x 493kg
Set 2 20x 533kg
Set 3 20x 553kg
Set 4 16x 573kg
Set 5 16x 573kg

Machine Standing Calf Raise
Set 1 30x 215kg
Set 2 25x 220kg
Set 3 25x 220kg
Set 4 25x 220kg
Set 5 25x 220kg

Machine Laying Leg Curls
Set 1 16x 67kg
Set 2 10x 88kg
Set 3 10x 88kg
Set 4 10x 88kg

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 30x 143kg
Set 2 30x 143kg
Set 3 30x 143kg
Set 4 30x 143kg

Machine Leg Extension
Set 1 16x 129kg
Set 2 16x 143kg
Set 3 16x 143kg
Set 4 16x 143kg
Set 5 16x 143kg

Decline Crunch
Set 1 40x
Set 2 40x
Set 3 40x
Set 4 40x

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

You have to be very careful with calves. My powerlifting team told me not to even think about training them as you can tear them really easy. I only train them once a week as its almost impossible to really put on calf size anyway at my age. If I was 20 sure I would be training them alot but not at 54 YO.

 

[Quadsweep]

i would say train calves on leg day

 

[BodyMonster34]

bro don't forget front lower legs too

 

[JasonPriest]

Nice leg day workout good job

 

[MONSTRO]

Monstro impressed, you got in a good set

 

[Vadim Fedorov]

you think hip abduction helps your inner legs?

 

[2Thick]

it make sure you're doing some good warm-ups and stretching as well on leg day

 

[e2]

i'm a big fan of leg day workouts. its a great way to build a strong root

 

[StevenDarwinMD]

APPROVED LOG

 

[ceo]

Bros I like that you're hitting your calves good job