Close
Login
Register

Serk jr log

Want to share your work out? this is the place to do it.

Re: Serk jr log

Postby BerzerkerJr » Wed Jan 02, 2013 8:37 pm

timbercutter wrote:
BerzerkerJr wrote:
timbercutter wrote:well done Serk....great #'s


Thank you my friend!!


you got me re-motivated!.....I'm aiming for a BP tourney on June 16th to set a state/national record for age and weight...thx 4 the kick in the pants Bud..................


Great!! I hope you will be able to train to full potential and may injuries stay the fuck away!!! Kick some ass
User avatar
BerzerkerJr
3rd Degree Black Belt
3rd Degree Black Belt
 
Posts: 3779
Joined: Wed Oct 01, 2008 1:03 pm
Location: Finland

Re: Serk jr log

Postby timbercutter » Wed Jan 02, 2013 9:05 pm

BerzerkerJr wrote:
timbercutter wrote:
BerzerkerJr wrote:
timbercutter wrote:well done Serk....great #'s


Thank you my friend!!


you got me re-motivated!.....I'm aiming for a BP tourney on June 16th to set a state/national record for age and weight...thx 4 the kick in the pants Bud..................


Great!! I hope you will be able to train to full potential and may injuries stay the fuck away!!! Kick some ass


thx Man...I've been lucky to avoid the injury bug as of late...I had a Cuff repair (after two cuffs and a Labrum) in 2008----been all good since then....if I can stay healthy until June it's a lock.......been tearin it up the last 40 days!
Warming the Earth, one tree at a time
Hail the return of DUNCAN!
SIG BETS @ 12-3
Fuck Kusok
User avatar
timbercutter
bad ass
 
Posts: 9764
Joined: Sun Apr 13, 2008 4:36 pm
Location: Below a cold desolate country, populated with former frenchmen and crack smokin mayors
Accolades: Real Life Bad Ass

Re: Serk jr log

Postby BerzerkerJr » Tue Jan 08, 2013 1:55 pm

Bench

Warmup(because it's siberia here)

60kg x 10

then..

90 x 5
100 x 5
100 x 4
100 x 4
90 x 5
90 x 5
90 x 3
80 x 5
80 x 5
60 x 15

Dumbell chest press

30kg each x 5 explosive
30 x 5
26 x 5

Tricep push down with cable

60kg x 5
70 x 5
70 x 5
60 x 5
User avatar
BerzerkerJr
3rd Degree Black Belt
3rd Degree Black Belt
 
Posts: 3779
Joined: Wed Oct 01, 2008 1:03 pm
Location: Finland

Re: Serk jr log

Postby BerzerkerJr » Fri Jan 11, 2013 4:01 am

Cable seated pull down

80kg x 5
100 x 5
110 x 5
120 x 5
120 x 5
110 x 5

Crocodile row

35kg x 5
45 x 5
50 x 5
50 x 5
45 x 5

Bicep pull with cable

30 kg x 12
25 x 12
25 x 12

Lateral Raise

14 kg x 8
14 x 8
12 x 8

Bent-Over One-Arm Deltoid Raise

7 kg x 8
7 x 8
7 x 8

Cable row seated

80 kg x 5
100 x 5
100 x 5
100 x 5

90 x as many as i got
User avatar
BerzerkerJr
3rd Degree Black Belt
3rd Degree Black Belt
 
Posts: 3779
Joined: Wed Oct 01, 2008 1:03 pm
Location: Finland

Re: Serk jr log

Postby BerzerkerJr » Fri Jan 11, 2013 4:04 am

Deep squat´

70 kg x 8
110 x 6
110 x 5
110 x 5

90 x 6
90 x 6
90 x 6

Calf raise

80 kg x 8
80 x 8
80 x 8

70 as many as i could
User avatar
BerzerkerJr
3rd Degree Black Belt
3rd Degree Black Belt
 
Posts: 3779
Joined: Wed Oct 01, 2008 1:03 pm
Location: Finland

Re: Serk jr log

Postby BerzerkerJr » Tue Jan 15, 2013 3:53 pm

Bench

80kg x 6
100 x 4
100 x 4
100 x 4
90 x 5
90 x 5
80 x 10
80 x 8

Tricep cable push down

70 x 10
65 x 12
65 x 12
65 to failure

dumbell press lying on a bench

As many and as fast as i could till failure

35
35

Ive forgotten to mention I allways do a grueling untill failure grip training after each workout at the gym.
User avatar
BerzerkerJr
3rd Degree Black Belt
3rd Degree Black Belt
 
Posts: 3779
Joined: Wed Oct 01, 2008 1:03 pm
Location: Finland

Re: Serk jr log

Postby BerzerkerJr » Tue Jan 15, 2013 3:58 pm

Cable seated pull down

warmup 75kg x 8

100 x 7
110 x 7
120 x 7
110 x 7
100 x 8
100 to failure

Kroc row

45 kg x 8
50 x 8
45 x 8
40 to failure

Seated Cable Row

60 kg x 10
70 x 10
80 x 10
80 x 10
75 to failure

Grip training
User avatar
BerzerkerJr
3rd Degree Black Belt
3rd Degree Black Belt
 
Posts: 3779
Joined: Wed Oct 01, 2008 1:03 pm
Location: Finland

Re: Serk jr log

Postby BerzerkerJr » Fri Jan 18, 2013 4:06 pm

Fuck yeah.. just benched 264 pounds easy.. failed at 275 by an small margin. Putting 300 as a goal aiming to achieve on the summer.. feeling strong on all aspects... next lift I hafto take on video. Peace.
User avatar
BerzerkerJr
3rd Degree Black Belt
3rd Degree Black Belt
 
Posts: 3779
Joined: Wed Oct 01, 2008 1:03 pm
Location: Finland

Re: Serk jr log

Postby BerzerkerJr » Fri Feb 08, 2013 4:08 pm

It got a problem getting my lifts on video.. since I mostly train alone. But Im satisfied I have made progress and just made new records in Deadlift, squat & bench. Ill get some maxs eventually on video, hopefully even bigger weights.

bench 275 pounds
Deadlift 520
Squat 385

Its all thanks to a new workout routine where I do

Monday
big weights bench and explosive legs

Tuesday
Armwrestling training (Forearms, alot of backmuscles, biceps, pullups with weights, grip, shoulders etc.)

Wednesday
Deadlift(only twice a month big weights)

Thorsday(Thor is the man)
Armwrestling training

Friday
explosive bench and big weights legs
User avatar
BerzerkerJr
3rd Degree Black Belt
3rd Degree Black Belt
 
Posts: 3779
Joined: Wed Oct 01, 2008 1:03 pm
Location: Finland

Previous

Return to Workout Logs

Who is online

Users browsing this forum: No registered users