Approved Log Feel Tha B3rn - B3rnies Training Log

[Vadim Fedorov]

looking forward to seeing more of your improvements

 

[MONSTRO]

monstro says good volume on that training

 

[JasonPriest]

keep up the good work it's steady progress

 

[BodyMonster34]

bro you're gonna look sick by the end of this log

 

[Quadsweep]

very nice job I'm always impressed by the Aussies on here

 

[Pigsy]

I'm not so much of a fan of the Smith machine

I love the Smith Machine, have got the most growth from using it.

 

[Pigsy]

I like the Hammer Strength it's a fun workout

Only issue with Hammer strength if you gym has thick plates. Hard to load them up without the extensions for more plates.

 

[25homes]

Thanks for all the support by dropping into the log and leaving comments etc. Just going to throw up the last couple of training sessions quickly. Life has been busy lately and have been slack with updates. Slowly gaining strength whilst losing fat, so I guess its still working .

Smith Machine Incline Bench Press
Set 1 20x 49kg
Set 2 14x 89kg
Set 3 8x 119kg
Set 4 8x 119kg
Set 5 8x 119kg

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

Rear Delt Machine
Set 1 18x 103kg
Set 2 8x 138kg
Set 3 8x 138kg
Set 4 8x 138kg
Set 5 8x 138kg

Hammer Strength Incline Bench Press
Set 1 10x 35kg
Set 2 10x 35kg
Set 3 10x 35kg
Set 4 10x 35kg

Hammer Strength Shoulder Press
Set 1 10x 40kg
Set 2 8x 50kg
Set 3 8x 50kg
Set 4 10x 40kg

Cable Single Arm Lateral Raises
Set 1 18x 15kg
Set 2 14x 17.5kg
Set 3 14x 17.5kg
Set 4 14x 17.5kg

Cable Tricep Extensions With Rope
Set 1 20x 35kg
Set 2 10x 42kg
Set 3 10x 42kg
Set 4 10x 42kg

Dumbell Shrugs
Set 1 30x 50kg
Set 2 30x 50kg
Set 3 30x 50kg
Set 4 30x 50kg

Decline Crunch
Set 1 60x
Set 2 60x
Set 3 60x
Set 4 40x

Decline Heel Taps
Set 1 60x
Set 2 60x
Set 3 60x
Set 4 40x

Killer workout

 

[Masonic Bodybuilder]

Looking nice and lean bro!

 

[B3rnie]

I love the Smith Machine, have got the most growth from using it.

I love it too, easy to do rest pause reps and keep pushing on my own.

Only issue with Hammer strength if you gym has thick plates. Hard to load them up without the extensions for more plates.

Yeah it didn't take long to max out on the Hammer Strength for rows at the gym. You mention extensions though....so there is a way??

 

[Pigsy]

I love it too, easy to do rest pause reps and keep pushing on my own.

Yeah it didn't take long to max out on the Hammer Strength for rows at the gym. You mention extensions though....so there is a way??

Yes, i get back to you on that

 

[average918]

Just wanted to say thank you to everyone that has dropped by and commented on my log. Your support helps keep me motivated to continue training and updating the log. Ok so today was back n biceps and it was a good chance to stretch out my chest from yesterday's workout. It was actually reasonably sore which tells me it was a successful session. Not much else to report weight sitting at 89kg consistently now for the last week.


BP - 104/67
BG - 5.6
HR - 77

31-Mar-2024
Wide Grip Lat Pulldown
Set 1 16x 90kg
Set 2 10x 130kg
Set 3 10x 130kg
Set 4 10x 130kg
Set 5 10x 130kg

V-Bar Pulldowns
Set 1 10x 130kg
Set 2 12x 130kg
Set 3 12x 130kg
Set 4 12x 130kg
Set 5 12x 130kg

V-Bar Seated Rows
Set 1 14x 130kg
Set 2 10x 140kg
Set 3 10x 140kg
Set 4 12x 140kg


Cable Single Arm Curls
Set 1 16x 17.5kg
Set 2 12x 21.25kg
Set 3 12x 21.25kg
Set 4 10x 25kg

Cable EZ Bar Curls
Set 1 16x 40kg
Set 2 14x 50kg
Set 3 14x 50kg
Set 4 14x 50kg

Standing Barbell Preacher Curls
Set 1 16x 28kg
Set 2 10x 38kg
Set 3 12x 38kg
Set 4 12x 38kg

Seated Dumbbell Hammer Curls
Set 1 14x 26kg
Set 2 12x 28kg
Set 3 10x 32kg
Set 4 10x 32kg

Standing Dumbbell Curls
Set 1 20x 16kg
Set 2 20x 20kg
Set 3 20x 20kg
Set 4 20x 20kg

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

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

Very solid training as usual brother have a lot of respect for the weight and volume you push you are one hard working guy

 

[RoidRage69]

I love it too, easy to do rest pause reps and keep pushing on my own.

Yeah it didn't take long to max out on the Hammer Strength for rows at the gym. You mention extensions though....so there is a way??

Yes, i get back to you on that

I would be interested in how to add more weight to hammer strength as well. Is there a hack for that? Anything you can buy off amazon?

 

[B3rnie]

Back is definitely improving each week. Since incorporating pull ups and chin ups my back has gotten stronger and more defined. Bodyweight is sitting steady at 89/90kg so hoping an increase of 50mg to 100mg daily of 5amino1Q will help somewhat.

BP - 118/68
BG - 4.9
HR - 74

3-Apr-2024
Wide Grip Pull Ups
Set 1 14x BW
Set 2 14x BW
Set 3 14x BW
Set 4 14x BW
Set 5 14x BW

Hammer Grip Chin Ups
Set 1 16x BW
Set 2 16x BW
Set 3 16x BW
Set 4 16x BW
Set 5 16x BW

V-Bar Seated Rows
Set 1 14x 130kg
Set 2 10x 143kg
Set 3 10x 143kg
Set 4 12x 143kg

Close Grip V-Bar Lat Pulldowns
Set 1 10x 100kg
Set 2 12x 130kg
Set 3 12x 130kg
Set 4 12x 130kg
Set 5 12x 130kg

Machine Seated Rows
Set 1 14x 130kg
Set 2 10x 140kg
Set 3 10x 140kg
Set 4 12x 140kg

Cable Single Arm Curls
Set 1 16x 17.5kg
Set 2 14x 21.25kg
Set 3 14x 21.25kg
Set 4 10x 25kg

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 16x 40kg
Set2 12x 45kg
Set 3 12x 45kg
Set 4 12x 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

Dinner was tuna with a superfoods salad. Was actually very refreshing and appetising.

 

[25homes]

Todays workout was reasonable but was held back from pushing my normal weight on calf raises. This was due to muscle tightness in my right trap and rhomboid muscle which happens from time to time. I had a shoulder reconstruction and I'm prone to getting knots in my rhomboid muscle which pulls from there onto my trap. This was making the it very uncomfortable when the bar had significant weight pushed down onto it. Will continue to stretch and massage it out this week. Been a week now running @Sassy's Pharmaceuticals gear so far so good.
View attachment 30208


BP - 106/63
BG - 4.5
HR - 82

1-Apr-2024
Smith Machine Squat
Set 1 22x 49kg
Set 2 12x 89kg
Set 3 10x 129kg
Set 4 10x 129kg
Set 5 10x 129kg

Smith Machine Standing Calf Raise
Set 1 20x 229kg
Set 2 14x 229kg
Set 3 14x 229kg
Set 4 14x 229kg
Set 5 14x 229kg

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

Hammer Strength Hack Squat
Set 1 14x 80kg
Set 2 10x 160kg
Set 3 10x 160kg
Set 4 10x 160kg

Machine Leg Extension
Set 1 16x 103kg
Set 2 12x 143kg
Set 3 12x 143kg
Set 4 12x 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 Lying Leg Curls
Set 1 16x 67kg
Set 2 10x 88kg
Set 3 10x 88kg
Set 4 10x 88kg

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
View attachment 30209
View attachment 30210

looking solid bro

 

[Pigsy]

Back is definitely improving each week. Since incorporating pull ups and chin ups my back has gotten stronger and more defined. Bodyweight is sitting steady at 89/90kg so hoping an increase of 50mg to 100mg daily of 5amino1Q will help somewhat.
View attachment 30641

BP - 118/68
BG - 4.9
HR - 74

3-Apr-2024
Wide Grip Pull Ups
Set 1 14x BW
Set 2 14x BW
Set 3 14x BW
Set 4 14x BW
Set 5 14x BW

Hammer Grip Chin Ups
Set 1 16x BW
Set 2 16x BW
Set 3 16x BW
Set 4 16x BW
Set 5 16x BW

V-Bar Seated Rows
Set 1 14x 130kg
Set 2 10x 143kg
Set 3 10x 143kg
Set 4 12x 143kg

Close Grip V-Bar Lat Pulldowns
Set 1 10x 100kg
Set 2 12x 130kg
Set 3 12x 130kg
Set 4 12x 130kg
Set 5 12x 130kg

Machine Seated Rows
Set 1 14x 130kg
Set 2 10x 140kg
Set 3 10x 140kg
Set 4 12x 140kg

Cable Single Arm Curls
Set 1 16x 17.5kg
Set 2 14x 21.25kg
Set 3 14x 21.25kg
Set 4 10x 25kg

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 16x 40kg
Set2 12x 45kg
Set 3 12x 45kg
Set 4 12x 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
View attachment 30642
Dinner was tuna with a superfoods salad. Was actually very refreshing and appetising.

Moving some big weight now. Proud of your progress brother

 

[LevButlerov]

Back is definitely improving each week. Since incorporating pull ups and chin ups my back has gotten stronger and more defined. Bodyweight is sitting steady at 89/90kg so hoping an increase of 50mg to 100mg daily of 5amino1Q will help somewhat.
View attachment 30641

BP - 118/68
BG - 4.9
HR - 74

3-Apr-2024
Wide Grip Pull Ups
Set 1 14x BW
Set 2 14x BW
Set 3 14x BW
Set 4 14x BW
Set 5 14x BW

Hammer Grip Chin Ups
Set 1 16x BW
Set 2 16x BW
Set 3 16x BW
Set 4 16x BW
Set 5 16x BW

V-Bar Seated Rows
Set 1 14x 130kg
Set 2 10x 143kg
Set 3 10x 143kg
Set 4 12x 143kg

Close Grip V-Bar Lat Pulldowns
Set 1 10x 100kg
Set 2 12x 130kg
Set 3 12x 130kg
Set 4 12x 130kg
Set 5 12x 130kg

Machine Seated Rows
Set 1 14x 130kg
Set 2 10x 140kg
Set 3 10x 140kg
Set 4 12x 140kg

Cable Single Arm Curls
Set 1 16x 17.5kg
Set 2 14x 21.25kg
Set 3 14x 21.25kg
Set 4 10x 25kg

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 16x 40kg
Set2 12x 45kg
Set 3 12x 45kg
Set 4 12x 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
View attachment 30642
Dinner was tuna with a superfoods salad. Was actually very refreshing and appetising.

@B3rnie if you want to go over 90kg up the calories and protein
thanks for the meal share looks good

and training with you on point keep sharing bro

 

[Pigsy]

Back is definitely improving each week. Since incorporating pull ups and chin ups my back has gotten stronger and more defined. Bodyweight is sitting steady at 89/90kg so hoping an increase of 50mg to 100mg daily of 5amino1Q will help somewhat.
View attachment 30641

BP - 118/68
BG - 4.9
HR - 74

3-Apr-2024
Wide Grip Pull Ups
Set 1 14x BW
Set 2 14x BW
Set 3 14x BW
Set 4 14x BW
Set 5 14x BW

Hammer Grip Chin Ups
Set 1 16x BW
Set 2 16x BW
Set 3 16x BW
Set 4 16x BW
Set 5 16x BW

V-Bar Seated Rows
Set 1 14x 130kg
Set 2 10x 143kg
Set 3 10x 143kg
Set 4 12x 143kg

Close Grip V-Bar Lat Pulldowns
Set 1 10x 100kg
Set 2 12x 130kg
Set 3 12x 130kg
Set 4 12x 130kg
Set 5 12x 130kg

Machine Seated Rows
Set 1 14x 130kg
Set 2 10x 140kg
Set 3 10x 140kg
Set 4 12x 140kg

Cable Single Arm Curls
Set 1 16x 17.5kg
Set 2 14x 21.25kg
Set 3 14x 21.25kg
Set 4 10x 25kg

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 16x 40kg
Set2 12x 45kg
Set 3 12x 45kg
Set 4 12x 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
View attachment 30642
Dinner was tuna with a superfoods salad. Was actually very refreshing and appetising.

Moving some big weight now. Proud of your progress brother

 

[fatboy999]

Damn you're solid bro!

 

[ballin2504]

Todays workout was reasonable but was held back from pushing my normal weight on calf raises. This was due to muscle tightness in my right trap and rhomboid muscle which happens from time to time. I had a shoulder reconstruction and I'm prone to getting knots in my rhomboid muscle which pulls from there onto my trap. This was making the it very uncomfortable when the bar had significant weight pushed down onto it. Will continue to stretch and massage it out this week. Been a week now running @Sassy's Pharmaceuticals gear so far so good.
View attachment 30208


BP - 106/63
BG - 4.5
HR - 82

1-Apr-2024
Smith Machine Squat
Set 1 22x 49kg
Set 2 12x 89kg
Set 3 10x 129kg
Set 4 10x 129kg
Set 5 10x 129kg

Smith Machine Standing Calf Raise
Set 1 20x 229kg
Set 2 14x 229kg
Set 3 14x 229kg
Set 4 14x 229kg
Set 5 14x 229kg

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

Hammer Strength Hack Squat
Set 1 14x 80kg
Set 2 10x 160kg
Set 3 10x 160kg
Set 4 10x 160kg

Machine Leg Extension
Set 1 16x 103kg
Set 2 12x 143kg
Set 3 12x 143kg
Set 4 12x 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 Lying Leg Curls
Set 1 16x 67kg
Set 2 10x 88kg
Set 3 10x 88kg
Set 4 10x 88kg

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
View attachment 30209
View attachment 30210

Never heard of that lab before