Berserker_D’s Log

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Doing light weight for 5sets of 15!
Got to start a new log since I’m back Jack!
Up dated pics and progress coming soon!
 

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AND that is why I quit drinking other than once in awhile. I was super hungover. Took a rest day yesterday and today. Feeling better. Back at it tomorrow. I’ve been doing some high sets and reps with low weight for the last 12wks. Thinking about moving into a more power lifting phase for 3-4 months and put some strength on.
 
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Squat 135x5, 205x5, 235x5,5
Leg ext. 100x10, 135x10,10
Leg curls 80x10,10,12
Single leg calf raises BW 4x30
First day on the power build program. I’m trying to get way stronger and add some mass. Didn’t want to go all out on the first week. Still if felt pretty damn heavy! LETS GOOOOOO💪
 
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Bench 135x5, 205x5, 235x5,9
Dead 135x5, 225x5, 275x1, 315x1,4
Straight up PR never touched anything near 300s!💪 went to the city with my son and hit the local Y! Did ab&adductors, hit some leg curls. 2 different row machines for 4sets each. Crunch machine and some supported leg lifts for abs. 2 sets of calf presses. I was straight up whipped after that. Haven’t been in any gym other than home gym for 16 wks. Goi g to shoot for once a week to hit accessories! FEELS TO GOOD TO BE STRONG💪
 
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Accessories day💪
BB curl 50x15, 60x15, 70x12,12
Db curls 35x12,12,12,13
Superset Abs and calves with the curls all 3 as one big set.
Roman chair 8 sets 15
Single leg calf raises 8 sets of 30
Rope PD 85x 15,15,15,15
That was yesterday’s numbers. Hit it late and didn’t get a chance to log it! Today is a rest day. Normally I would of hit some delta too, but me and my son ended up doing a tree job during the day. I had a big rest in between that and the workout. Can’t wait to see those numbers start rising! Going to have to get 4 more plates soon. B day is tomorrow! So I should able to leverage that in there. Haha 🥇🏆💪
 
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10/02/23
Squats 145x5, 205x5, 225x5,5
Shrugs 135x15, 205x15,15,15
Leg ext. 100x15, 135x15,14,12
Leg curl 90x4 shut it down cuz hams were super soar and have dead’s the next day!
Weight 216#
Protein for the day was 296gr💪
 
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10/03/23
Bench 135x5, 225x4,5,5,5
Deads 135x5, 225x5, 315x2,1,1
Barbell Calf Raises 225-4x25
M. Delt Lat. 20x15,15,15,15
I’m dropping the dead’s to 295 on the top sets next time to try and squeeze out a few more reps. The calf raises were flat footed cuz I haven’t made a box yet! Time To Eat 💪😎
 

SFGiants

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10/02/23
Squats 145x5, 205x5, 225x5,5
Shrugs 135x15, 205x15,15,15
Leg ext. 100x15, 135x15,14,12
Leg curl 90x4 shut it down cuz hams were super soar and have dead’s the next day!
Weight 216#
Protein for the day was 296gr💪
10/03/23
Bench 135x5, 225x4,5,5,5
Deads 135x5, 225x5, 315x2,1,1
Barbell Calf Raises 225-4x25
M. Delt Lat. 20x15,15,15,15
I’m dropping the dead’s to 295 on the top sets next time to try and squeeze out a few more reps. The calf raises were flat footed cuz I haven’t made a box yet! Time To Eat 💪😎
Or don't do deads and squat back to back days, swap the shrugs and deads and only go heavy on deads once a month.

Heavy squat light deads for 3 week like 5 reps or higher on deads, then go heavy deads and light squats after for a week, heavy deads like 3x3 or 2x2, not need for singles.

Find your max, then adjust your heavy lifts from 97% down to 92.5%.
 

SFGiants

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Just round out the numbers

102% = PR
100% = Max
97% 2x2
95% 3x3
92% 4x4
90% 5x5
85% 6x4
80% = 8 reps
75% = 10 reps
70% = 12 reps
65% = 15 reps
60% = 20 reps

You see the pattern?
 
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Done deal! Dead’s swapped with shrugs! Heavy squat, light dead’s for 3wks💪 Then heavy dead’s light squat! Thanks for the correction brother🙏 I have literally zero experience with strength training. I found it from Jeff Nipard on YT. He called it PowerBuild! I’m addicted to that feeling NOW! Strength training is Amazing 💪😎
 
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It was a rest day. So I ate like a beast. Wife and I both had some fat to loose. So we started keto and it was ok but found our way to carnivore. Got down to one big meal and a snack. She lost like 50# and I lost like 25# A lot of it was water. Our fasting BG in the morning was high and it helped with that. Neither one of us were taking anything just ate like shit for 15yr straight. We both have diabetes in our family. So that’s the road we walked. I’m know it’s not popular with most but it is what it is. I’m doing one or two protein shakes to help get used to eating big again. I was eating a grip of fat and loosing fat but now I’m trying to really slice my physique so dropping fats and keeping protein high and getting higher. Train like a beast. So I’ll start adding body weight and macros to my log. Didn’t get a weight this morning but will add in tomorrow 💪😎🔥
 

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A few problems I had when I tried keto years ago before I really grew at all.

1. The fat loss stopped for some reason, really quickly, like 2-3 weeks in.

2. I stayed on it longer just to see what would happen, and all the fat trashed my lipids. My doctor was like wtf, and I had some explaining to do.

Now when I want to get lean I lower calories from carbs and fat, and that seems to work for me without having to go zero carb.
 
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Definitely going to add in some healthy carbs when I stop growing. I’ve been looking pretty deep into the whole cholesterol deal. Triglycerides suck for sure but the HDL and LDL are pretty awesome. They all got there jobs to do in the body. Good carbs too. But the triglycerides are just trash from trash food. I totally feel much better, than I used too and my sleep apnea was gone in a couple weeks, and I quit getting up to piss 5x6 times a night. Been that way as long as I can remember. Down to maybe one time and sleep is amazing. Different stuff definitely works better for some than others. Not a big fan of keto they got treats and breads and all kinds of silly shit. I just eat meat that’s it! Been 3 months and couldn’t be happier. I did see you need the carbs to keep growing at some point. Time will tell that’s for sure. Im never afraid to switch it up. I do my best to stay humble stay hungry 💪😎
 
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10/05/23
Body weight 215#
Squats warm up 135x5, 225x5, 245x5,5,5
Forgot to up the weight a lil and do 4x4.
Dead’s warm up 135x5, 225x5, 245x5,4,4
Remembered light dead’s 4x4 and heavy deads 3x3 on the last 2 sets.
Leg curls 85x11,8, 70x13,7
Leg ext. 125x 15,15,15,15
Switch from sumo back to conventional. Jeff Nipard said for guys with short legs they should pull sumo. Just felt weird. All the lifts get good.
I love my wife❤️ But sometimes I hate her lol. Let her talk me into a bad decision. Running errands in town and food shopping for the bulk. On the way out she goes I ordered pizza. She knows I love that shit!
90 days super clean diet and I fumbled the ball. So nutrition for the day is crazy!
 

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