BDiamond's Beastly Bulletin

[BDiamond]

I haven't ran a personal log yet on this site (I've been a member for 10 years). I've done some sponsored product logs, but those only really last a month or two tops. I'd like to keep an online journal of both my nutrition and my workouts in order to track, motivate, encourage myself and others.

Some background on me, I'm currently 30 years old, 6'4" and 235lbs. In high school I played bssketball all 4 years and was recruited by our football coach to come out and play (I was skinny in high school but took weight training instead of PE and was one of the stronger kids back then). I ended up going to college to play basketball as well.

While away at school to play basketball our coach had us on an awful weight training program of benching/squatting/DLing 2-3 times per week. Couple this with long practices full of running and bad nutrition I ended up losing some weight (I was about 185). It got to the point where I developed a stress fracture in my foot and was required sit out for a long stretch of time. It was during this time that I got more into the weight training/bodybuilding aspect of the gym and started paying more attention to my nutrition.

I found a new passion for the gym and made that my main area of my atheltic focus. When my foot healed I never ended up going back to basketball. By the end of freshman year of college I was up to about 215lbs of mostly muscle (and I had the stretch marks to prove it).

Since then I've been steadily making gains in the gym both in my lifts and in the mirror. I've always had trouble getting "bigger" though. My weight generally fluctuates between 220-230. The heaviest I've been is a little over 240, but I was really bloated at the time. My main problem has always been eating enough carbs. Once I start to put on weight in an unflattering way I get discouraged and try to slim back down. I'm currently in the process of trying to put on some good size by upping my carbs and just dealing with what happens. This log will chronicle my journey to bigger and better things, and eventually my preparation for a bodybuilding show next spring.

Now that I've got the background stuff out of the way, on to the good stuff...

[BDiamond]

As of today the only supplements I am taking are whey protein, glutamine, creatine and bcaa's.

I generally like to work out first thing in the morning b/c the gym is empty then. The only real problem is that sometimes there's no one available to spot me so I need to change things up from time to time. My current split looks like this:
mon- off
tues- off
weds- chest
thurs- legs
fri-arms
sat-shoulders
sun-back

Here's today's workout:
Chest
Incline Smith Bench
135x8
205x4
245x2
295x8
300x6

Incline DB Bench
60x6
115x7
115x7

Incline DB Fly
40x25
45x20

Hammer Strength Iso Inlcline Burn Outs
90x15

Diet
5am - 1 scoop protein, 1 banana
630am- 1 scoop protein, 1 scoop waxy maize, creatine, glutamine (BCAA during workout)
730am- 5 egg whites, 2 whole eggs, 1.5 cup oatmeal
10am- 7oz chicken, 1.5 cup brown rice, 1 cup spinach
1pm- 7oz chicken, 1.5 cup brown rice, 1 cup spinach
330pm - 1 scoop protein, 1 banana
6pm- 1/2lb lean ground beef, 2 cups whole wheat pasta

[BDiamond]

Yesterday's nutrition totals ended up being: 3220 cal, 410 carb, 280 protein, 52 fat. Not too bad in my opinion but not great either. I've been feeling like I'm getting fat lately and it's kind of bringing me down. I need to get over this hump though and just keep eating.

I'll be hitting the gym tonight for legs and will update my routine when I get done with it.

Diet
730am - 5 egg whites, 2 whole eggs, 1.5 cup oatmeal
10am- 1/2lb lean ground beef, 1.5 cup brown rice, 1 cup spinach
1pm- 1/2lb lean ground beef, 1.5 cup brown rice, 1 cup spinach
4pm- 1 scoop protein, 1 banana
615pm- 1 scoop protein, 1 scoop waxy maize
715pm- 6oz tilapia, 1 large sweet potato, 2 cups green beans
930pm - 4 oz lean beef, 1 cup brown rice

[BluntD]

Nice journal, and strong lifts. Your struggles with overcoming the mental block of gaining weight is the same exact difficulty I have with cutting; I begin to lose pounds and burn some fat, but then hit a point of feeling "small" and feel overly compelled to put back on some pounds to feel better again, LOL.


While away at school to play basketball our coach had us on an awful weight training program of benching/squatting/DLing 2-3 times per week.

Ohhhhh, the Rippetoe parrots aren't going to like that! :D

[BDiamond]

Nice journal, and strong lifts. Your struggles with overcoming the mental block of gaining weight is the same exact difficulty I have with cutting; I begin to lose pounds and burn some fat, but then hit a point of feeling "small" and feel overly compelled to put back on some pounds to feel better again, LOL.



Ohhhhh, the Rippetoe parrots aren't going to like that! :D

It's the never ending problem. Either you feel too bloated, or you feel too small. Where's the nice happy medium?

And congrats on your choice of bball teams. It's shame your football trends don't follow.

[BDiamond]

I'm taking a step back in my squat routine. I found myself barely breaking parallel as my weights went up. So i'm dropping weight and going as low as possible on these sets. I did good mornings for the first time in a long time and went light b/c of a stiff lower back and just not being used to doing them. For stiff leg dead lifts I usually use straps but forgot them today so didn't go as heavy as I'd like. All in all a pretty solid day.

LEG DAY
Squat
135x9
225x5
315x12
335x8
365x5

Leg Press
720x5
500x3
1080x10
1100x8

Leg Ext
205x24
220x13
235x11
250x10

Good Mornings
115x10
135x8

Stiff Leg Dead Lifts
225x12
245x12

Laying Leg Curl
190x20
200x7

[BDiamond]

Yesterday's nutrition totals were: 3242 cal, 389 carb, 288 protein, 54 fat.

Hit arms this morning, here's the workout:

Arms
Preacher Curl
75x10
95x10
115x10
135x5
135x4

Incline DB Curl
50x7
50x6
50x5

Hammer DB Curl
30x10
35x6
40x5

Smith Close Grip Bench
135x10
225x10
275x10
295x6
305x5

Rope Press Downs Super Set Overhead Extension
70x12 45x12
85x8 45x12
90x6 45x12

Cable Kick Backs
12.5x12x12
12.5x13x13

DIET
530am- 1 scoop protein
630am- 1 scoop protein, 1 scoop waxy maize
730am- 5 egg whites, 2 whole eggs, 1.5 cup oatmeal
10am- 1/2lb lean ground beef, 1 large sweet potato, 1 cup spinach
1pm- 1/2lb lean ground beef, 1 large sweet potato, 1 cup spinach
5pm- 1.5 cup oatmeal, 1 scoop protein
7pm- 6oz baked ham, 5 oz chicken, sweet potato, corn bread, green bean casserole

[BDiamond]

Diet kind of got thrown off last night. Had a family dinner with my girlfriends family and then went out til about 12:30 so didn't get to eat as much.

Rough numbers from yesterday are: 3500 cal, 375 carb, 300 protein, 75 fat

[BDiamond]

Wow what an awful start to the day. My mind just wasn't in it at all at the gym. Lucky for me it was just shoulders and calves today. I'm not going to even list the numbers or routine b/c quite frankly it just doesn't live up to my standards. I haven't been hungry at all today either.

DIET
9am- 1.5 cup oatmeal, 1 scoop protein
11- 1 scoop protein 1 scoop waxy maize
1pm- .5lb turkey breast, 1.5 cup brown rice, asparagus
330pm = .5lb turkey breast, 1.5 cup brown rice

[BDiamond]

Awful job on my part this weekend of updating. I had my girlfriends graduation and my diet and computer access was severely limited. I did however get in a good back workout yesterday that I'll post when I get a chance.

[BDiamond]

Off day yesterday and today. Diet was light. I'm going to try adjusting it to drop a few pounds without really having to add in cardio. Totals were: 2350 cal, 220 carb 210 protein 70 fat

[BDiamond]

Off day again yesterday, totals were: 2750 cal, 345 carb, 65 fat, 215 protein.

Getting back into it tomorrow, will be better about actual nutrition and what not. Might just start copying and pasting things from myfitnesspal.com

[BDiamond]

Numbers from yesterday nutrition: 3,534cal 455g Carb 49g Fat 310g Protein

I decided I'm going to go easy the next few days and start a new routine on Monday. I did chest yesterday. I'm working on changing my benching form to have my elbows more tucked in. I find I'm flaring my elbows out a lot and it's taking the emphasis off my chest and putting it on my deltoids.

This morning I did legs. My buddy put out a squat challenge so I decided to try it out:

-i79UhT0wvs

Once I start this new routine I'll be back to going over the nutrition and lifting more in depth.

[TheMatzah]

in to learn from the master :)

[BDiamond]

in to learn from the master :)

Ha thanks, this won't really get kicked off till next week!

Yesterday's totals were: 3,452 cal 414 carb 66 fat 295 protein

[TheMatzah]

I don't know how to do it man, keep up with daily food intake totals like that. Great dedication. It's myfitnesspal?

[BDiamond]

I don't know how to do it man, keep up with daily food intake totals like that. Great dedication. It's myfitnesspal?

Yeah, it's obviously not 100% but it gives me a pretty accurate number.

[BDiamond]

Ok first day using Layne Norton's PHAT routine which is a hybrid power/hypertrophy routine. Will go a little lighter this week as I feel out this routine. Here we gooooooooo:

Upper Power Day
Bent Over Barbell Rows
225x5
225x5
225x5

Pull Ups
BWx10
BWx8

Rack Chins
BWx10
BWx10

Incline DB Press
115x5
115x5
115x5

Weighted Dips
90x10
90x10

Seated DB Military
60x10
60x10
60x10

Cambered Bar Curl
75x10
95x10
95x8

Skull Crusher
95x10
115x10
115x7

Really good workout, got a great pump. Looking forward to the rest of this routine, will post today's diet info tomorrow.

[BDiamond]

I'll be hitting the gym after work to do day 2, will update lifts then. Today is a busy day for me so I'll be missing one of my morning meals (10am).

Yesterday's nutrition totals:

3,132 calories 345g carbs 91g fat 238g protein


Today's nutrition:
7am - 4 whole eggs, 2 egg whites, 1.5 cup oatmeal, 1 scoop protein
12pm - 7oz chicken, spinach, green beans, 1 sweet potato, 3oz whole wheat pasta

[TheMatzah]

funny how your light bb rows are my heavy, whew I've got a long way to go..

Great tracking so far, if you recommend this routine, I'll give it a go in a month or two.

[BDiamond]

funny how your light bb rows are my heavy, whew I've got a long way to go..

Great tracking so far, if you recommend this routine, I'll give it a go in a month or two.

It's the same one FBS is on, I'm liking it so far although I'm just 2 days in.

Power Leg Day
Squat
365x5
370x5
375x5

Hack Squat
270x10
290x10

Let Extension
250x10
260x10

Stiff Leg Dead Lift
135x8
225x8
275x8

Sitting Leg Curl
205x10
210x10

Smith Machine Calf Raise
225x25
225x25

Leg day was good today. Still feeling it out. I hurt my foot on Sunday playing basketball so I couldn't go heavy on my calf raise stuff. I also was supposed to do a seated calf raise that I skipped out on b/c of the injury. So far so good though!

[BDiamond]

Yesterday's nutrition totals were: 3190 calories, 409 carbs, 287 protein, 55 fat.

Today is an off day but I might go do light cardio after work .

[TheMatzah]

So this new routine looks like it's very simple rep schemes and heavy throughout the whole routine?

[BDiamond]

So this new routine looks like it's very simple rep schemes and heavy throughout the whole routine?

It's a power/hypertrophy hybrid. The first two days are heavy weights, low reps. The other 3 days are more traditional bodybuilding type workouts.

http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html

[TheMatzah]

It's a power/hypertrophy hybrid. The first two days are heavy weights, low reps. The other 3 days are more traditional bodybuilding type workouts.

http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html

ah nice, thanks, will check it out now.

[BDiamond]

I guess it's "the best of both worlds" kind of routine. I've only done the power days so far but I liked them both. I'm using FBS's thread too to see how he likes it as well.

[TheMatzah]

I guess it's "the best of both worlds" kind of routine. I've only done the power days so far but I liked them both. I'm using FBS's thread too to see how he likes it as well.
Yeah I think he's enjoying it as well. Layne Norton is a smart dude so I'm sure it's great.

[BDiamond]

Yesterdays nutrition totals were: 3367 calories, 470 carbs, 270 protein, 49 fat.

Will be going to the gym after work today to do my back/shoulder hypertrophy day!

[TheMatzah]

Yesterdays nutrition totals were: 3367 calories, 470 carbs, 270 protein, 49 fat.

Will be going to the gym after work today to do my back/shoulder hypertrophy day!
:cool: Awesome, I think I'll try this routine next..Gethin's routine is awesome..8.5 weeks left!

[BDiamond]

Back and Shoulder Hypertrophy Day
Speed Work: Bent Over BB Rows
225x3
225x3
225x3
225x3
225x3
225x3

Rack Chins
30x12
40x11
45x7

Seated Cable Row
160x12
180x10
180x10

Incline DB Row
45x15
50x15
55x14

Close Grip Pull Downs
140x15
160x12

Standing Military Press
95x12
100x9
100x8

Upright Row
95x12
100x12

Dumbbell Side Laterals
20x12x12
20x12x12
20x12x12

Really good workout. Took JetFuse by GAT before hand which is an NO product. Got a reeeeeally good pump. Liking this routine a lot so far.

[BDiamond]

Yesterdays nutrition: 3269 cal, 411 carbs, 254 protein, 75 fat.

Will be hitting the gym after work to do Leg Hypertrophy day.

[BDiamond]

Lots of catching up to do with Workouts!

First Friday Night!

Hypertrophy Leg Day
Speed Barbell Squats
335x3
335x3
335x3
335x3
335x3
335x3

Hack Squat
290x12
310x12

Leg Press
720x15
810x15

Leg Ext
130x20
145x20
160x20

RDL
135x12
185x12
225x12

Laying Leg Curl
170x15
185x15
200x9

Seated Leg Curl
160x15
160x20

Hammer Strength Calf
210x15
230x15
250x15
270x15

Seated Calf
90x20
90x20
90x12

Brutal day. Legs were sore and tight for a while after this. Great workout though.

[BDiamond]

Saturdays Workout

Chest Bicep and Tricep Hypertrophy Day
Speed Flat DB Bench
120x3
120x3
120x3
120x3
120x3
120x3

Incline DB Press
100x12
105x8
105x7

Hammer Strength Chest Press
180x15
240x15
270x12

Incline Cable Fly
20x20
25x20

Standing EZ Curl
95x12
100x10
105x8

Concentration Curl
30x12x12
30x8x8

Spider DB Curl
20x11
20x8

Seated EZ Tricep Ext
75x12
95x12
105x8

Rope Press Down
50x20
65x15

Cable Kick Back
10x15x15
10x12x12

[BDiamond]

Yesterdays nutrition: 2500 cal, 237 carb, 237 protein, 79 fat. Also did 30-40 min of light cardio.

[TheMatzah]

Yesterdays nutrition: 2500 cal, 237 carb, 237 protein, 79 fat. Also did 30-40 min of light cardio.

Lower cal day huh? On purpose?

[BDiamond]

Lower cal day huh? On purpose?

Eh yes and no. Since I wasn't lifting at all yesterday I figured I could cut back a bit. I'm feeling skinny fat right now. I know it's probably not the case but it's that mental aspect. I don't feel like I'm putting on muscle and my gut is just not doing it for me right now. We'll see. Going to try to fine tune it where I take in low cal/carb/protein on off days. On my "on" days I'm going to aim for higher levels of macros but maybe through in some steady low intensity cardio for 20-30 min a day to offset some of it.

[TheMatzah]

Eh yes and no. Since I wasn't lifting at all yesterday I figured I could cut back a bit. I'm feeling skinny fat right now. I know it's probably not the case but it's that mental aspect. I don't feel like I'm putting on muscle and my gut is just not doing it for me right now. We'll see. Going to try to fine tune it where I take in low cal/carb/protein on off days. On my "on" days I'm going to aim for higher levels of macros but maybe through in some steady low intensity cardio for 20-30 min a day to offset some of it.
Oh oh, I know what cha mean tho. So I guess your bulk is done? I plan to up the cardio time weekly, have a very little 33 yr old stomach forming, nothing serious, can still see abs when flexed :). So just up the cardio and eat more frequently, less cheat meals, should be good right?

[BDiamond]

Oh oh, I know what cha mean tho. So I guess your bulk is done? I plan to up the cardio time weekly, have a very little 33 yr old stomach forming, nothing serious, can still see abs when flexed :). So just up the cardio and eat more frequently, less cheat meals, should be good right?

Yeah I'm in the same boat right now. I'm going to try to do it with diet and just a lil cardio. Nothing too intense b/c then I drop weight way too fast.

[TheMatzah]

Yeah I'm in the same boat right now. I'm going to try to do it with diet and just a lil cardio. Nothing too intense b/c then I drop weight way too fast.
I'll tell ya my weakness lately: Kettle Brand chips, sea salt and black pepper. :p too good.

[BDiamond]

Updateeeeeeeee. Yesterdays nutrition: 3550 cal, 404 carb, 285 protein, 95 fat

Upper Body Power Day
Bent Over Barbell Row
275x5
275x5
275x5

Weighted Pull Up
10x10
25x6

Rack Chins
45x9
50x7

Smith Incline Bench
295x5
295x5
300x5

Weighted Dips
100x10
115x8

Seated DB Military Press
70x10
80x8
85x6

Barbell Curl
115x8
115x6
115x5

Skull Crusher
115x10
125x10
135x6

Everything felt good. Subbed in the smith machine incline b/c the gym was busy and no other equipment was free. Fat content would have been lower yesterday too but I had already hit all my macros for the day by around 7pm so I had a tablespoon of natural peanut butter before bed.

[BDiamond]

Yesterday's nutrition totals were: 3881 calories, 493 carbs, 326 protein, 83 fat.

I'm really surprised by how high these numbers were compared to how full I felt. usually I feel really bloated and lethargic. I think it might be a combination of me going with whole wheat pasta instead of the usual brown rice i'm used to and also the fact I had a great leg day as detailed below. The gym was busy yesterday and all the squat racks were taken when I got there. I ended up doing about 10 min on the treadmill while I waited. I was afraid this was going to throw me off my game as I like to get in the gym and go right to work.

Leg Power Day
Squats
385x5
385x5
385x5

Hack Squat
340x10
360x7

Leg Ext
280x10
280x10

SLDL
225x10
275x10
295x10

Sitting Leg Curl
220x10
235x6

Calf Leg Press
540x20
630x20
720x11

Seated Calf
130x12
130x10

[TheMatzah]

Admirable you keep up with the cal intake, after Saturday I kinda slacked off with it. Just got lazy, I know what I eat....need to start up again perhaps.

[BDiamond]

Admirable you keep up with the cal intake, after Saturday I kinda slacked off with it. Just got lazy, I know what I eat....need to start up again perhaps.

It just really depends what I have going on. If i'm out a lot, its hard to track everything.

As far as yesterday goes: 3511 cal, 440 carb, 308 protein, 65 fat.

Was on off day for lifting but went and did about 40 min of low intensity cardio to burn about 500 cal.

[TheMatzah]

It just really depends what I have going on. If i'm out a lot, its hard to track everything.

As far as yesterday goes: 3511 cal, 440 carb, 308 protein, 65 fat.

Was on off day for lifting but went and did about 40 min of low intensity cardio to burn about 500 cal.
Very nice. Rest day for me today but no cardio...maybe later on. Errands this morning...ugh.

[BDiamond]

Yesterdays Nutrition: 3114 cal, 388 carb, 316 protein, 44 fat

Yesterdays workout:

Back and Shoulder Hypertrophy Day
Speed Bent Over Barbell Rows
245x3x3x3x3x3x3

Rack Chins
50x12
55x8
55x8

Seated Row
180x12
200x10
220x9

Incline DB Row
55x15
60x13
65x12

Close Grip Pull Down
160x12
200x10

Standing Barbell Military Press
100x10
115x10
120x10

Upright Rows
115x10
125x10

Side DB Laterals
25x12x12
30x10x10
30x8x8

[TheMatzah]

How long did it take you to get to that kinda weight for rows, 245?

Also, would having tight hamstrings from sitting at a desk all day contribute to weak hamstrings when doing standing one legged curls, but not laying down leg curls?

[BDiamond]

How long did it take you to get to that kinda weight for rows, 245?

Also, would having tight hamstrings from sitting at a desk all day contribute to weak hamstrings when doing standing one legged curls, but not laying down leg curls?

I'm not sure about the weight. I actually feel like I should be doing more but I've been trying to focus on form more. I find that when I go too heavy I end up being more upright than I want to and have a shorter range of motion.

As far as the hamstrings go, I'm not really sure. I sit at a desk a good 8 hours a day or so and hate it. I don't find leg curls do much for me, whether it be sitting, standing or laying. I've really started getting into stiff leg dead lifts b/c I just feel them working more doing those.

[BDiamond]

Updates updates updates!

I was in NYC all weekend and didn't get a chance to post my workout from Friday or Saturday morning. Luckily my off day is Sunday so I didn't end up missing a workout. My diet wasn't really in check at all, as I didn't end up really eating at all Saturday or Sunday. When I got back last night, the girlfriend and I binged on a cheat meal to kind of catch up.


Anyways, first up is Friday night. During my first few warm ups on squats I felt like my groin/hips were tight and I was worried I wasn't going to be able to go as low as i wanted. Then after I got to my working sets I pushed through and went ATG. however my quads tightened up like crazy. Dont' know if it was a pump or what, but it was painful. Wanted to quit after my 3rd set of speed squats but I pushed through. They were tight the rest of the workout and my numbers suffered a bit.

Leg Hypertrophy Day
Speed Squats
345x3x3x3x3x3x3

Hack Squat
320x6 (too painful on my quads)
270x12
290x12

Leg Press
810x15
860x10

Leg Ext
160x20
175x20
190x20

SLDL
225x12
245x12
265x12

Laying Leg Curl
200x12
200x10
200x8

Sitting Leg Curl
175x15
175x12

Hammer Strength Calf
190x25
210x25
230x25

Smith Calf
225x20
315x20

[BDiamond]

Saturday mornings lifts and thoughts: I was supposed to start off with speed flat db press, but the db's only go up to 120 and that's too light for this program so I went with flat bb bench. I haven't done it in so long so I went a bit lighter, hence the playing around with the numbers.

Chest and Arms Hypertrophy Day
Speed Barbell Flat Bench
235x3
245x3
255x3
255x3
260x3
260x3

Incline DB Bench
105x12
110x8
110x8

Hammer Strength Bench
270x13
280x10
280x8

Incline Cable Fly
30x17
35x8

Standing EZ Curl
115x8
115x8
115x8

DB ISO curl
35x12x12
40x6x6

Spider DB Curl
20x10x10
20x12x12 (hammer)

Sitting EZ Bar Tri Ext
105x12
115x9
120x7

Rope PD
65x15
70x10

Cable Kick Back
15x10x10
15x10x10

[TheMatzah]

260 bench is light? wtf dude..amazing. one day...

How ya like the routine so far?

[BDiamond]

260 bench is light? wtf dude..amazing. one day...

How ya like the routine so far?

I like it a lot. It's a lot of work though, but in a good way.

Here's yesterdays workout:

Upper Body Power Day
Bent Over Row
285x5
285x5
285x5

Weighted Pull Up
25x10
35x5

Rack Chins
55x8
60x7

Incline Barbell Bench
275x5
275x4
275x5

Weighted Dips
115x10
125x7

Seated DB Military
80x8
80x6
80x6

Barbell Curl
115x8
115x8
115x5

Skull Crusher
135x8
140x6
140x6

Thoughts: Weighed myself like I try to do at the beginning of every new week. Was up about 3 lbs. The scale at my gym is off a good 5-7 lbs, but I was able to hit 250 today. I blame it on the fact that I had a ton of food in my stomach. When I got home from the gym I lost a good 5lbs if you know what I mean.

Bent over rows felt good. Since starting this routine I haven't used any straps. Which has been helping my forearms and grip, but its starting to get tough now that I'm moving up to heavier weight.

Felt good with weighted dips too, although I'm moving up in weight a lot so it's getting hard to strap that many plates to a belt and then waddle over to the dip bars.

Felt really weak on shoulder press today, but I attribute that to the heavy bench and dips.

[BDiamond]

I'm going to be running a sponsored log by Controlled Labs so all updating will take place in this thread until completion of the log: http://forum.bodybuilding.com/showthread.php?t=135501731

[TheMatzah]

I'm going to be running a sponsored log by Controlled Labs so all updating will take place in this thread until completion of the log: http://forum.bodybuilding.com/showthread.php?t=135501731
no plans to update both? copy & paste :)

[BDiamond]

no plans to update both? copy & paste :)

Eh we'll see!

[TheMatzah]

Eh we'll see!
U can do it! :p

[BDiamond]

Ok boys and girls, yesterdays nutrition totals were: 3624 cal, 452 carbs, 341 protein, 57 fat.

I had a meal consisting of 1 cup of oatmeal and 1 scoop of protein powder at 4pm. I took 2 scoops of WF at 515pm and got to the gym at 530pm. First my workout:

Back and Shoulder Hypertrophy Day
Speed Bent Over Barbell Rows
255x3
255x3
255x3
255x3
255x3
255x3

Rack Chins
55x10
60x8
60x7

Seated Cable Row
220x12
240x7
240x6

Incline DB Row
65x15
70x9
70x10

Close Grip Pull Downs
200x12
220x8

Standing Barbell Military Press
125x10
130x8
130x6

Upright Row
135x10
135x7

Cable Laterals
15x10x10
15x8x8
15x6x6

Thoughts on White Flood I mixed the 2 scoops in about 12 oz of water and drank it on my way to the gym. I mentioned before that I didn't think I used enough water and I still think that's true. It was kind of thick (but still fully dissolved). Still liking the flavor, although it's a little sweet at times. Energy was good, kicked in about 15-20 min after taking it. I worked back and shoulders and got a great pump. Really felt my lats/forearms from the BO Rows. By the time I got to shoulders I felt huge. I was in the gym for an hour and had good energy throughout.

I left my ipod at home and normally this would cause me to have an off workout, but I think the WF def helped push me through. Day 1 was a success!

[BDiamond]

So this morning I got up at 5am to get leg day out of the way. I have some stuff after work and wasn't sure I'd be able to get in. Upon waking I had 1cup of oatmeal and 1 scoop of protein powder. I then waited about 30 min before having 2 scoops of WF and heading off to the gym. First, the workout:

Leg Hypertrophy Day
Speed Squats
315x3
315x3
315x3
315x3
315x3
315x3

Hack Squat
270x12
320x10
340x8

Leg Press
860x15
900x10

Leg Ext
205x20
220x11
225x10

SLDL
275x10
285x10
295x10

Laying Leg Curl
205x12
205x83

Iso Standing Leg Curl
70x20x20
70x20x20

Thoughts: All night my lower back was hurting (I have bone spurs on my spine) and I was afraid I'd have to either take a day off or go extremely light. When I first got to the gym my back was still really tight. However, after my 2nd warm up set I started feeling better. This feeling continued through my first few working sets on squats. WF really helped me get through this initial downtime. I also have stress fractures in both feet that act up from time to time so I skipped my calf workout today to let them heal up. I still think I'm not using enough water for the WF, but I don't want to be drinking a ton of water before my workout. I'd still mark today as successful.

[TheMatzah]

Nice update! How much water per scoop are you using? I know with under 10oz it's a bit tart.

[BDiamond]

Nice update! How much water per scoop are you using? I know with under 10oz it's a bit tart.

I used about 10oz the first time and about 15oz this time. Going off a suggestion by one of their reps I'll try 20oz the next time. I think i'd rather it be tart then drink a ton of water with it personally.

[TheMatzah]

I used about 10oz the first time and about 15oz this time. Going off a suggestion by one of their reps I'll try 20oz the next time. I think i'd rather it be tart then drink a ton of water with it personally.
I agree with you, 12oz would be my max as far as water intake pre-workout. Intra's another story.

[BDiamond]

So yesterdays nutrition totals were: 3392 cal, 436 carbs, 306 protein, 56 fat.

I got up this morning and had a light breakfast, then waited 45 min before taking 2 scoops of WF in 18oz of water. Tasted great and seemed to help with the consistency thing I mentioned earlier. Hit the gym soon after:

Chest and Arm Hypertrophy Day
Speed Flat Barbell Bench
275x3
275x3
275x3
275x3
275x3
275x3

Incline DB Press
110x10
115x6
115x7

Hammer Strength Press
270x13
280x10
290x8

Incline Cable Fly
35x11
40x8

Standing EZ Curl
115x10
120x5
120x5

Preacher DB
35x10x10
40x5x5

DB Hammer Curl
30x10x10
35x7x7

Seated EZ Curl Tricep Ext
115x12
120x8
120x8

Underhand Pushdown
72.5x12
80x8

Cable Kickback
15x9x9
15x9x9

Thoughts: Had a great pump throughout. WF is performing as advertised. On a side note I really like this routine. If you haven't tried it yet I'd highly suggest it.

[BDiamond]

Yesterdays nutrition (roughly): 3287 cal, 379 carb, 296 protein, 67 fat.

Workout from last night:

Upper Body Power Day
Bent Over Barbell Row
295x3
295x4
295x4

Weighted Pull Up
35x7
35x6

Rack Chin
60x6
60x6

Smith Incline Bench
295x5
305x5
315x5

Weighted Dips
125x10
135x7

Seated DB Press
80x8
80x8
80x7

Barbell Curl
115x8
115x5
115x5

Skull Crusher
140x8
140x6
140x6

Got a great feeling pump from the WF. I took this at around 7:45pm and was in bed sleeping at 11 with no problems.

[TheMatzah]

Very nice, your rows are impressive! How long did training last that you were able to go to sleep by 11pm?

[BDiamond]

Very nice, your rows are impressive! How long did training last that you were able to go to sleep by 11pm?

Eh I was in the gym from about 8:15-9:30, went home, showered, hung out with the gf, had a snack. Normally I just don't like taking stimulant type products at night.

[BDiamond]

Here's tonights workout:

Leg Power Day
Squats
405x3
405x3
405x4

Hack Squat
370x10
380x10

Iso Leg Ext
140x9x9
145x8x8

SLDL
315x10
325x10
335x8

Laying Leg Curl
210x10
210x7
210x6

Hammer Strength Iso Calf
150x25x25x20 (Right)
150x25x25x16 (Left)

Leg Press Calf
450x30
450x10 Hold

Thoughts White Flood continues to impress. Def can feel the beta alanine in the 2 scoops I've been taking. It's helped me get through a couple of tough workouts. It gives me energy to get through my sets without being over baring.

[BDiamond]

Nutrition totals from yesterday: 3068 cal, 367 carb, 286 protein, 55 fat. Numbers weren't as high as I'd have liked. I got out of work early and that kind of threw me off.

I also did a cooking video for my YouTube channel, great easy recipe if you're interested:

g13F-RyrCqk

Back and Shoulder Hypertrophy Day
Speed Bent Over Barbell Row
265x3
265x3
265x3
265x3
265x3
265x3

Rack Chins
60x10
65x7
65x7

Seated Row
240x10
245x7
245x5

Incline DB Row
70x13
75x11
75x10

CG Pull Down
220x10
240x6

Standing Military Press Barbell
135x10
135x8
135x8

Upright Row
135x10
135x10

Standing Side DB Laterals
20x12
25x12
30x10

Thoughts: Nothing really new to report. Still getting good pumps and a good clean energy from the WF. Really digging this flavor, only downside is the amount of water needed to mix properly.

[BDiamond]

Friday's Workout:
Leg Hypertrophy Day
Speed Squat

325x3
325x3
325x3
325x3
325x3
325x3

Hack Squat
360x8
360x8
360x8

Leg Press
900x12
920x10

Leg Ext
225x16
230x12
235x12

SLDL
275x6 (no straps)
275x12
285x12

Laying Leg Curl
205x13
205x9

Iso Leg Curl
80x15x15
90x12x12

Iso Calf Super Set
150x30x30
150x20x20
150x15x15
150x10x10

Thoughts: Good workout overall, worked up quite a good sweat and saw increases in almost all my lifts. I've been noticing I've been getting really tight in my hips/thighs/ankles going in to this day, need to work on stretching more leading up to this workout. White Flood is still doing the trick.

[BDiamond]

Saturday's Workout

Chest and Arm Hypertrophy
Speed Bench
285x3***
225x3
225x3
225x3
225x3
225x3

Incline DB
110x10
110x9
110x7

Smith Incline
225x8
225x8
225x5

Incline Cable Fly
35x12
40x8

Straight Bar Curl (30 seconds rest)
30x20
40x20
50x12
60x8
50x11
40x14
30x20

Incline DB Curl
30x7
30x6

Ez Curl Bar Overhead Ext
115x10
120x9
125x8

Rope PD
50x18
57.5x10

Underhand PD
40x20
55x20

Thoughts: Honestly a terrible workout. I just wasn't feeling in to it, the gym was crowded and I didn't want to be there. I just felt off the whole time. I know it's normal for this to happen from time to time, but it was very discouraging. Was hoping the WF would pick me up a little, but not even that helped me out today.

The only positive I can pull from today is that I wanted to quit after my first set and i pushed myself through the whole workout.

***This workout calls for speed work of 75-80% of your 3-5 1RM. Although I can obviously do the 285 for the required reps here, I was missing the "speed/explosive" aspect I am supposed to be going for, so I dropped the weight.

[BDiamond]

Off day today, went and did 45 min of slow steady state cardio. Itching and getting anxious to start cutting.

[BDiamond]

Here's today's workout:

Upper Body Power Day
Bent Over Barbell Row
295x5
295x5
295x5

Weighted Pull Up
35x7
35x6

Rack Chins
60x8
60x8

Smith Incline Bench
275x5
295x5
305x5

Weighted Dips
135x7
135x6

Arnold Presses
40x10

Bent Over DB Laterals
20x12
25x10

Preacher Curl
75x12
95x12
115x6
115x7

Skull Crusher
140x8
140x7
140x5

Thoughts: I was still kind of sore from my workout Sunday but I managed to keep a lot of the same numbers (which is a good thing). Took WF about 30 min before workout and was really feeling the beta alanine. Tingles like crazy, almost a bad thing b/c I felt super anxious. Although this is the first time I've gotten that feeling, so I'll continue to monitor it.

[BDiamond]

Lower Body Power Day
Squat
405x3
410x3
415x3

Hack Squat
390x10
400x8

Iso Leg Ext
145x9x9
150x10x10

SLDL
225x10
245x10
265x10

Sitting Leg Curl
235x6
235x5

Calf Work
Leg Press Calf Burnouts

Thoughts: Good overall workout. I dropped my weight on my SLDL's to focus more on stretching my hamstrings. As far as WF goes, noticed more tingles again today. Both times I've taken it on more of an empty stomach I notice I feel the beta alanine more as well as it tends to upset my stomach about 15 min after taking my servings. Will continue to monitor.

[castille]

Solid diet and workout. Keep hitting it hard.

[TheMatzah]

Solid diet and workout. Keep hitting it hard.
Agreed, but B always does!

[BDiamond]

Here's yesterday's workout!

Back and Shoulder Hypertrophy Day
Speed Bent Over Barbell Rows
235x3
235x3
235x3
235x3
235x3
235x3

Rack Chins
65x10
70x8
70x7

Seated Cable Row
245x9
245x6
245x6

Incline DB Row
75x12
85x9
85x8

Close Grip PD
240x10
245x7

Standing Military Barbell Press
115x12
125x8
135x6

Upright Row
135x10
135x10

Bent Over Laterals
25x12
30x8

Thoughts: Still feeling the rush and beta alanine tingles with this about 10 min after drinking. Had a decent workout with the exception of military press, my shoulders just weren't in it today. I'm coming close to the end of my WF. I need to go back and look at when I started this log b/c this tub should last me about 25 workouts (2 scoops per workout), but it seems it's been going quicker. Also on a side note, I took a "shot" of this the other day on the way to the gym b/c I forgot my shaker and water. So I did it DRY. Not a good idea hahah.

[BDiamond]

Just a quick update. I hit the gym Fri/Sat and then took Sunday off for the 4th of July. On Sunday/Monday I noticed both of my front delts were pretty sore and also my biceps felt off as well. I decided to take Monday off as a precaution. Woke up Tuesday, still felt sore, but went to work and then hit the gym after. I made it through about a third of my routine and decided something was just off so I ended early.

I'm going to take the next few days off just to rest up. Trying to listen to my body. Plan is to start back up on Saturday.

[TheMatzah]

Just a quick update. I hit the gym Fri/Sat and then took Sunday off for the 4th of July. On Sunday/Monday I noticed both of my front delts were pretty sore and also my biceps felt off as well. I decided to take Monday off as a precaution. Woke up Tuesday, still felt sore, but went to work and then hit the gym after. I made it through about a third of my routine and decided something was just off so I ended early.

I'm going to take the next few days off just to rest up. Trying to listen to my body. Plan is to start back up on Saturday.
Damn, not good. It feels off as in sore in the wrong places, painful?

[BDiamond]

Damn, not good. It feels off as in sore in the wrong places, painful?

Feels strained more than anything. I'm due for a few days off anyways, but as you know it's hard to stay away (even when it's the best thing for us). The routine I'm on suggests taking a week off or a deload week after 6-8 weeks on (I've been on 6 weeks), so it's not the worst thing in the world.

[TheMatzah]

Feels strained more than anything. I'm due for a few days off anyways, but as you know it's hard to stay away (even when it's the best thing for us). The routine I'm on suggests taking a week off or a deload week after 6-8 weeks on (I've been on 6 weeks), so it's not the worst thing in the world.

Oh nice, yeah perfect timing. I might start that one sooner than I thought. Gethin routine is getting boring now, too many damn reps.

[BDiamond]

Oh nice, yeah perfect timing. I might start that one sooner than I thought. Gethin routine is getting boring now, too many damn reps.

Yeah I usually find 8 weeks or so is my limit on a program, how do the last few weeks of that one look?

[BDiamond]

Yeah I usually find 8 weeks or so is my limit on a program, how do the last few weeks of that one look?

Made it back to the gym this weekend, will be updating with logs from both days.

[TheMatzah]

Yeah I usually find 8 weeks or so is my limit on a program, how do the last few weeks of that one look?
Dude, just as I get tired of it...Gethin has Mark Dugdale, Yates, and a few other hardcore BBuilders join him, can't quit now. :D

I was supposed to start week 10 this morning, but the construction isn't complete yet so still limited to machines.

Check it out
http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer-week-10.html


thanks for the props on Thrust log, but I hope you get it.

[BDiamond]

I got me some updating to do!

First let's look at Saturday's routine. I switched off the PHAT routine, I plan on going back to it in a few weeks but I wanted to give my body a break after 6 weeks on it. I'm going to be doing a push/pull split with quads and hams incorporated respectively. I may eventually change it to a push/pull/legs split but we'll see.

PUSH DAY
Incline BB Bench
225x12
225x6 Pause on chest
207x7 Pause on chest

Dips
90x12
100x8
100x8

Machine Side Laterals
65x12
80x12
95x12

Skull Crusher
75x15
95x10
100x5

Reverse Pull Down
60x12
65x10

Barbell Squat
225x12
245x12
265x12

Iso Leg Ext
90x15
100x12
110x10

Calf Press
90x50x50
110x50x42

Thoughts:What a difference a week makes. I felt weak, but it's ok. My shoulder isn't 100% better but I made it through pain free. It was also a big switch sticking to higher reps from the previous routine. I'll be making some tweaks on this going forward. Maybe put legs first and do more chest work and less shoulders/tri's.

[BDiamond]

Sunday's Workout

PULL DAY
Bent Over Row
225x8
225x8
225x8

Hammer Strength Underhand Pull Down
180x12
230x12
270x12

Close Grip Cable Row
200x12
205x8

Barbell Shrug
225x20
245x20
265x20

Barbell Curl
95x5
95x5
95x5
95x5
95x5
95x5

Hammer Curl
30x15x15
35x10x10

SLDL
225x12
225x12
225x12

Laying Leg Curl
170x12
175x12
180x6

Thoughts: Much better than Saturday. Felt good pumps in all body parts hit.

[BDiamond]

Nutrition: It's hard for me to track nutrition 100% on weekends and days where I get off track as far as my schedule and meals go. However I'm going to try to be as detailed with numbers as I can get. I'm going to try for high carbs on days I train, and minimal carbs on off days. Yesterday was an off day and my totals were: 2188 calories, 159 carbs, 214 protein, 83 fat.

[TheMatzah]

Nice update. Was your body telling you that you need a break from the PHAT routine before or after the break you took? It looks pretty intense. 2.5 more weeks, I'll give it a go.

How long will your supp break be?

[BDiamond]

Nice update. Was your body telling you that you need a break from the PHAT routine before or after the break you took? It looks pretty intense. 2.5 more weeks, I'll give it a go.

How long will your supp break be?

I think it's suggested in the actual routine to take a break after 6-8 weeks. I ended up missing a few days b/c of 4th of july stuff so it just happened to be a good time.

As far as the supplement break goes, I've been off for over a week, probably take another few days off.

[TheMatzah]

I think it's suggested in the actual routine to take a break after 6-8 weeks. I ended up missing a few days b/c of 4th of july stuff so it just happened to be a good time.

As far as the supplement break goes, I've been off for over a week, probably take another few days off.
Oh ok, good to know. Does your supplement break include: protein, multi/fish oil, etc.. or just pre-workouts, bcaa's, etc..?

[BDiamond]

Oh ok, good to know. Does your supplement break include: protein, multi/fish oil, etc.. or just pre-workouts, bcaa's, etc..?

Everything except for protein powder.

[TheMatzah]

Everything except for protein powder.
Interesting, and how shakes per day on avg for rest/training days?

[BDiamond]

Interesting, and how shakes per day on avg for rest/training days?

I have cut back on my shakes on both training and non training days. On training days I'll usually use a scoop of protein with a cup of oatmeal about 1.5 hours before the gym. I'll have another scoop immediately following workout. On off days I'll usually just have 1 shake in the afternoon. I get all my other protein through food.

[BDiamond]

Here is yesterday's workout:

PUSH DAY
Squat
315x5
315x5
315x5
315x5
315x5
315x5

Hack Squat
270x12
280x12
290x12

Smith Lunge
135x12
155x12

Flat BB Bench
275x3
275x3
275x3
275x3
275x3
275x3
275x3

Incline Cable Fly
20x15
25x15
30x12

V Bar Push Down
57.5x12
65x12
72.5x12
80x12
80x12
87.5x6

Thoughts: Good overall workout, was crunched for time so I didn't hit shoulders or calves, but since my shoulder has been messed up anyways I didn't mind skipping it.

Nutrition Totals: 3396 cal, 439 carb, 221 protein, 86 fat.

[TheMatzah]

still some beastly #'s in my opinion, one day I'll get there :rolleyes:

[BDiamond]

still some beastly #'s in my opinion, one day I'll get there :rolleyes:

Felt a little weaker but hopefully numbers will be going up. I'm going to take some of the things I learned from the PHAT routine and try applying it to a push/pull split I've seen great results on.

[BDiamond]

Yesterday's suff!

PULL DAY
Sumo Dead Lift
135x10
225x10
315x10

Underhand Bent Over Row
135x12
185x12
195x10

Seated Iso Cable Row
70x12
90x10
100x8

Pull Up
BWx5x5x5x5x5x5

DB Shrug
100x20
110x20
120x20

Incline DB Curl
30x12
35x8
35x7
35x6

Concentration Cables to the Dome!
15x10
20x10

Romanian DL
135x12
185x12
225x12

Sitting Leg Curl
145x15
160x15
175x15

Ab Work

Thoughts and nutrition: Overall a good day. Did a lot of lifts I haven't done in a long long time, so went light and went slow to make sure I kept form. Didn't use any straps either (felt it in my forearms for sure). I find by doing some of these exercises for 6 sets with lower reps (not going to failure) is something that really helps me with that mind/muscle connection. Nutrition totals were: 2897 cal, 352 carb, 253 protein, 59 fat.

[TheMatzah]

^^ good stuff B! I went strapless as well this morning, sure missed them :)

[BDiamond]

^^ good stuff B! I went strapless as well this morning, sure missed them :)

Yeah but I think it's really benefiting my forearms. I'll still use them when I go extremely heavy, but this is just another good way to mix it up.

[TheMatzah]

Yeah but I think it's really benefiting my forearms. I'll still use them when I go extremely heavy, but this is just another good way to mix it up.
Very true, increase grip strength too.

[BDiamond]

Yesterday was a much needed off day (my whole body is tight/sore, which is great). Here's yesterday's nutrition totals: 2611 calories, 155 carb, 265 protein, 109 fat.

[TheMatzah]

Yesterday was a much needed off day (my whole body is tight/sore, which is great). Here's yesterday's nutrition totals: 2611 calories, 155 carb, 265 protein, 109 fat.
Agreed! Gotta love that feeling the day after :D

[cwrigh5]

Here is yesterday's workout:

PUSH DAY
Squat
315x5
315x5
315x5
315x5
315x5
315x5

Nutrition Totals: 3396 cal, 439 carb, 221 protein, 86 fat.


Nice squats man. Shoot and only taking in 3400 cals, mighty impressive....Shoot especailly at 6'4 230lb....I'd feel alright at my short 5'7 165lb with only 3,400 but your size....I'd be done! hahaha


Keep it up and nice log.

[BDiamond]

Busy weekend. Made it to the gym on Saturday but missed it yesterday. will update later today

[BDiamond]

Sorry for the lack updates. Have some personal issues that have come up and sometimes this log gets pushed to the back. First update is from this previous saturday:

Push Day
Incline Barbell (Pause at chest)
225x8
225x8
225x8

Dips
90x12
100x9
100x10

Pec Deck
205x14
210x8

DB Side Laterals
20x15
25x12
25x12

Skull Crusher Super Set Close Grip Bench
80x12x12
90x10x10
100x8x8

Rope PD
40x15
45x12

Squat
275x12
295x12
305x12

Iso Ext
100x15
110x10
110x10

Calf
270x25
360x20
360x15
360x15

Thoughts: I don't like this routine. It's too much for my body. By the time I get to legs I'm dead. Also my shoulder has been giving me issues and it's killing my bench.

[BDiamond]

Yesterday's workout (I missed my pull day):

Push Day
Squat
325x5x5x5x5x5x5

Hack Squat
320x12
330x10
340x8

Leg Ext
120x12
130x7

Flat DB Bench
120x8
120x7
120x6

DB Fly
35x12
40x12

Machine Press
90x15
110x15

Thoughts: This is the last day on this routine. My body just isn't responding to it. It's been almost 2 weeks since I left the PHAT routine I was on. I'm going to work back into it as I was still seeing good gains when I stopped.

[BDiamond]

Yesterday was an off day for me. I feel like I'm leaning out a lot. I just look skinnier now. Time to do something about it! Starting back up on the PHAT routine today after almost 2 weeks off. Going to murder it. Literally.

Also put this video up on YouTube last night of a snack I like to have.

-5mWKmCJMUg

[mm55]

Was mirin your aesthetics in the Magnum contest thread. Nice work and strong lifts, PHAT is a great program. I'm doing my own modified version of it ATM.

[TheMatzah]

Yesterday was an off day for me. I feel like I'm leaning out a lot. I just look skinnier now. Time to do something about it! Starting back up on the PHAT routine today after almost 2 weeks off. Going to murder it. Literally.

Also put this video up on YouTube last night of a snack I like to have.

-5mWKmCJMUg
Damn that looks good! I'll be starting it too, next week. I'm ready for some good shiat.

Was mirin your aesthetics in the Magnum contest thread. Nice work and strong lifts, PHAT is a great program. I'm doing my own modified version of it ATM.
Yeah dude, B is da man. How is your routine different, eager to learn options..

[mm55]

Damn that looks good! I'll be starting it too, next week. I'm ready for some good shiat.

Yeah dude, B is da man. How is your routine different, eager to learn options..

I take more of a PL approach:


Tues - Upper body: Bench
Wed - Lower body: DL
Fri - Upper body - OHP
Sat - this was when I would squat, but I won't be able to due to knee injury right now, so might just do a leg/hyper day.
Sun - Back/Lats Hypertrophy


I do a good amount of assistance work on each day as well, with exercises and rep ranges that more suit bodybuilding. So it's a good mix of powerbuilding I guess. :)

[TheMatzah]

I take more of a PL approach:


Tues - Upper body: Bench
Wed - Lower body: DL
Fri - Upper body - OHP
Sat - this was when I would squat, but I won't be able to due to knee injury right now, so might just do a leg/hyper day.
Sun - Back/Lats Hypertrophy


I do a good amount of assistance work on each day as well, with exercises and rep ranges that more suit bodybuilding. So it's a good mix of powerbuilding I guess. :)
Interesting, thanks!

I've heard taking a power lifting approach is the right thing to do, have you ever tried the Blood & Guts routine by Dorian Yates?

[mm55]

Interesting, thanks!

I've heard taking a power lifting approach is the right thing to do, have you ever tried the Blood & Guts routine by Dorian Yates?

Just lifting heavy in general is never a bad thing.

No I've heard of it but neve looked into it. I will though thanks.

[BDiamond]

Thanks for stopping by. I'm going to play with some of the exercises this time around and cater it a bit more to me. I was lucky enough to come home to this today:

Bz3w5Za9-tw

[BDiamond]

So after the above video, I had my first workout on this stack. I got to say it was a pretty epic day, best feeling workout I've had in awhile.

Back and Shoulder Hypertrophy Day
Bent Over Row
225x3x3x3x3x3x3

Hammer Strength Lat Pull Down
270x15
360x10
380x7

Seated Iso Machine Row
180x12x12
200x10x10
205x7x7

Close Grip Pull Down
220x10x6x6

Seated Wide Grip Row
85x15
100x15

Standing Military Barbell
95x15x12x9

Upright Row
65x15x15x15

Incline Reverse Fly
15x13x10x10

Thoughts: Great workout, great pump and energy. My shoulder is still bothering me so I went lighter on my shoulder movements and just did higher reps.

[BDiamond]

Yesterdays nutrition was: 3086 cal, 347 carbs, 265 protein, 70 fat. These numbers were almost exactly on point. My shoulder is really sore today... good thing it's leg day.

[cwrigh5]

Epic workout man. Keep it up.

[BDiamond]

Thursday's workout:

Back and Shoulder Hypertrophy Day
Bent Over Row
225x3x3x3x3x3x3

Hammer Strength Lat Pull Down
270x15
360x10
380x7

Seated Iso Machine Row
180x12x12
200x10x10
205x7x7

Close Grip Pull Down
220x10x6x6

Seated Wide Grip Row
85x15
100x15

Standing Military Barbell
95x15x12x9

Upright Row
65x15x15x15

Incline Reverse Fly
15x13x10x10

Thoughts: Great workout, great pump and energy. My shoulder is still bothering me so I went lighter on my shoulder movements and just did higher reps.

Nutrition: 3086 cal, 347 carbs, 265 protein, 70 fat. These numbers were almost exactly on point. My shoulder is really sore today... good thing it's leg day.

[BDiamond]

Friday's Workout:

Leg Hypertrophy Day
Speed Squat
345x3
345x3
345x3
345x3
345x3
345x3

Hack Squat
270x12
280x12
290x12

Leg Press
540x20
630x20

Iso Leg Ext
90x15
95x15
100x12

SLDL (no straps)
225x12
235x12
245x12

Laying Leg Curl
140x20
155x12
155x10

Seated Leg Curl
115x20
130x20

Single Leg Calf Ext
130x20x20
130x20x20
130x20x20

Calf Ext
210x25

Thoughts: Took NO3 and M5 about 20-30 min pre workouts. Was feeling a good energy rush going into the gym. I transitioned to this routine this week and coming off my old routine it ended up being my 3rd leg day in the last 7 days. After the first few sets of squats my quads were really tight and hurting, but I pushed through. With the heat wave we've been having here on the east coast I was dripping with sweat. It was a great workout and I took 5 r3 after I was done with my post workout shake.

[BDiamond]

Here is this mornings workout:

Chest and Arm Hypertrophy Day
Speed Bench (30 seconds rest between sets)
245x3
245x3
245x3
245x3
245x3
245x3

High Smith Incline Bench (about 60 degree angle)
225x8
225x8
225x8

Low Cable Fly
15x15
20x15
25x15

Hammer Strength Decline
60x12
65x12

Barbell Curl (45 sec between sets)
95x8
95x8
95x8

Seated DB Curl
30x8
30x7
30x7

Close Grip Bench Smith
225x12
235x7
235x6

Tricep Push Down
55x12
70x12
85x12
90x6

Thoughts: Not too bad of a workout considering my shoulders been nothing me with chest/shoulder/tri movements. I went lighter on my bench movements b/c of my shoulder and also I've had a hard time recently making that mind/muscle connection for chest. I found that after my barbell curls I was pretty fatigued once I got to db's. Also I only was able to eat a banana pre workout (I normally try to train with at least 1 meal in me). All in all though it was a good workout. Really feeling tightness in my lats and quads from the previous days workouts, which is a nice feeling.

[TheMatzah]

Great updates as always. Liked the video you did recently on the bad form. I wish I could but my gym prohibits filming. I might sneak it one day, got me curious.

[cwrigh5]

Seeing these workouts, makes me excited about getting back to PHAT training. Been almost a year since I tried it out, and it was the old routine too...

Once I stop making gains with my current spilt, its ON with the new PHAT.

Thanks for the preview

[BDiamond]

Seeing these workouts, makes me excited about getting back to PHAT training. Been almost a year since I tried it out, and it was the old routine too...

Once I stop making gains with my current spilt, its ON with the new PHAT.

Thanks for the preview

Not a problem. This is my 2nd go around with it. I'll use it till I stop seeing gains, then go for something else.

Hitting the gym after work today for my power upper body day. will post numbers tonight or tomorrow.

[jemcwoday]

Hey! thanks for stopping by and scoping my log! I am not subd to yours! Im excited cuz by the looks of it you put alot of effort and time into these!!!!!

[BDiamond]

Hey! thanks for stopping by and scoping my log! I am not subd to yours! Im excited cuz by the looks of it you put alot of effort and time into these!!!!!

Got to support the YouTubers on here as well!

[born4muscle]

good looking log here Brandon! subbed for sure!

[BDiamond]

good looking log here Brandon! subbed for sure!

Thanks dude, congrats on being a fellow runner up for the CON-CRET logs.

[TheMatzah]

good looking log here Brandon! subbed for sure!
reps coming bro, where and when did you meet KAI??

Dude is my idol.

[born4muscle]

reps coming bro, where and when did you meet KAI??

Dude is my idol.

I met him this past year at the Arnold. I was at a gym there doing a training thing with Allmax Nutrition and IFBB Pro Vince Wawryk, and Kai was there training. It was an awesome day for sure.

[born4muscle]

Thanks dude, congrats on being a fellow runner up for the CON-CRET logs.

thanks man. I was surprised when I found out.

[TheMatzah]

I met him this past year at the Arnold. I was at a gym there doing a training thing with Allmax Nutrition and IFBB Pro Vince Wawryk, and Kai was there training. It was an awesome day for sure.
Damn I'm sure that was the best day. I wanted to make it up there but couldn't, next year without a doubt I will be there. Kai is one amazing guy.

[BDiamond]

Yesterday's Workout:

Upper Body Power Day
Bent Over Row
265x3
245x3
245x3

Hammer Strength Lat Pull Down
360x12
380x8
390x7

Seated Close Grip Row
200x12
205x8

Flat Bench
295x4
305x3
315x3
320x2

Weighted Dips
90x12
95x9
100x7

Arnold Shoulder Press
35x20
40x20
45x20

Incline DB Curl
30x15
35x8
35x5
35x7

Incline Skull Crusher
50x15
70x15
90x15
100x8

Thoughts: Good workout but my numbers were down. It's a combination of my shoulder giving me trouble as well as I was really focusing on strict form and controlled movements. So overall it was still decent. I was exhausted towards the end and my bi/tri sets were pitiful. Need to step it up a notch.

Nutrition: 3105 calories, 358 carbs, 310 protein, 48 fat.

[born4muscle]

solid workout bro. keep it up

[BDiamond]

Yesterdays Workout:

Leg Power Day
Squats (Raw)
405x3
405x3
405x3

Hack
360x8
370x8
380x8

Iso Leg Ext
130x12
140x10
150x7

SLDL
275x12
295x12
315x12

Laying Leg Curl
170x20
185x10
185x6

Iso Calf
150x20x20
170x20x20
175x20x20

Calf Press
250x20
255x15

Thoughts: Starting to see some of my strength come back up. Squats were deep and felt great. The only downside I see to this lower body power day is I don't get as good of a pump in my quads as I do with high reps, although my strength is increasing so I'll take it. Also I've been trying to slow down my SLDL's b/c sometimes I don't feel it as much in my hammy's as I do with lighter weights.

Nutrition: 3106 calories, 327 carb, 305 protein, 68 fat.

[TheMatzah]

Regardless of what you think, the #'s are always inspiring.

[BDiamond]

Regardless of what you think, the #'s are always inspiring.

The support is always appreciated. Nice little off day, really wanted to do cardio but held out!

[cwrigh5]

Yesterdays Workout:

Leg Power Day
Squats (Raw)
405x3
405x3
405x3


NICE!!! Great squats man.

[BDiamond]

NICE!!! Great squats man.

Thanks! They've dropped a bit since my ending week of the first phase of this routine (about 4 weeks ago), so hoping to get them back up to where they were.

[BDiamond]

Yesterdays nutrition: 2233 calories, 106 carbs, 92 fat, 256 protein

Again, this was for an off day with little to no activity. Hitting back hypertrophy day after work, will update later!

[BDiamond]

Back Hypertrophy Day
Speed Row (30 seconds rest)
230x3
230x3
230x3
230x3
230x3
230x3

Underhand Pull Down
320x10
330x7
330x6

One Arm Machine Row
205x10x10
215x7x7
215x6x6

Seated Wide Grip Row
120x20
140x12
145x10

Close Grip Pull Down
220x9
220x7

Standing Military Press
115x12
115x12
115x10

Upright Row
115x8
115x8
115x8

Seated DB Side Laterals (hold at top)
15x12
15x12
15x12

Thoughts: Quick workout but really effective. Really focusing on form here and I can def "feel" it working better. Nutrition is on point today, but peaked a little early as I've already hit my macros and it's only 7pm.

[BDiamond]

Sorry for the lack of updates this weekend. Time to get caught up!

From Friday:
Leg Hypertrophy Day
Speed Squat (30 seconds rest)
325x3
325x3
325x3
325x3
325x3
325x3

Hack Squat
300x12
320x12
330x12

Leg Press
630x20
720x20

Leg Ext
130x20
145x14
145x12

Good Mornings
45x10
95x12
115x12
135x12

Laying Leg Curl
155x20
160x15
165x9

Seated Leg Curl
130x20
145x20

Calf Leg Press
270xburn out
270xburn out
270xburn out

Seated Calf
90x12
90x12

Thoughts: I dropped weight in my speed squats. The program calls for 75-80% of your 3-5RM from the power day and I was going heavier. Put in good mornings to change things up and I don't think I'll be continuing to do them. I went light to make sure I had good form, but the next day my back was still killing me.

[BDiamond]

From Saturday:
Chest
Speed Flat Bench (30 seconds rest)
250x3
250x3
250x3
250x3
250x3
250x3

Incline Smith Bench 60 degree angle
225x10
225x9
225x6

HS Incline
160x9
160x7
160x7

Cable Incline Fly
20x15
25x13

HS Curl
90x12
95x7
95x7

HS Iso Curl
60x9x9
60x9x9
60x9x9

HS Tri Ext
125x12
155x12
165x12

Rope PD
50x16
50x11
50x11

Thoughts: As mentioned in the earlier post my back was killing me, which sucks b/c it def hindered me on this workout and I tried to stay away from DB's and other exercises where I'd put any kind of stress on my lower back. Previously on incline work I'd bring the bar down to about my chin, but my upper chest is really slacking so I've been touching my collarbone now with the bar. I'm really weak in that initial area so I've had to drop the weight, but I think in the long run it'll be beneficial.

[BDiamond]

Sunday was an off day for me, so just relaxed and went a little lax on my diet (this is my day where I usually reward myself with a pizza). Ready to get in the gym after work today and hit it hard.

[DocHollidy]

Liking the workouts man, were pushing alot of the same #s, where did you get this routine?

[TheMatzah]

Liking the workouts man, were pushing alot of the same #s, where did you get this routine?
Layne Norton's PHAT routine on simplyshredded.com, it's awesome.
http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html

[BDiamond]

Liking the workouts man, were pushing alot of the same #s, where did you get this routine?


Layne Norton's PHAT routine on simplyshredded.com, it's awesome.
http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html

Couldn't have said it better myself. Thanks Matz

[BDiamond]

From yesterday:

Upper Power Day
Bent Over Barbell Row (no straps)
250x5
255x5
255x5

Hammer Strength Lat Pull Down
380x10
390x8
400x7

Close Grip Seated Row
205x12
220x10

Flat Bench Press
315x3
315x3
315x3

Weighted Dips
95x12
105x8
105x8

Hammer Strength Military
180x12
200x9
210x7

Preacher Curl
115x6
115x6
115x4

Incline DB Over Head Ext
100x12
105x8
105x7

Thoughts: Not a bad workout considering my back was still hurting. I've been really trying not to use straps these days, and my grip/forearms are definitely benefiting, although my numbers have dropped b/c of it. Shoulder is still giving me a little bit of trouble too but I'm starting to get back to where I was on my chest/shoulder movements.

Nutrition: 3083 cal, 351 carb, 262 protein, 73 fat

[BDiamond]

Yesterday's Workout:

Lower Power Day
Squat
410x3
410x3
410x3

Hack
380x10
390x6
390x6

Leg Ext
265x10
280x10
295x6

Laying Leg Curl
200x10
205x10
210x8

Iso Leg Curl
100x10x10
110x10x10
120x10x10

Seated Leg Curl
205x10
210x10
215x6

Seated Calf
210x25
215x20
215x20
215x20

Thoughts: Back was still sore so I was worried about that going into this workout. Squats ended up being ok as did hack squats. I avoided SLDL's this workout just to be safe. My back feels much better today so I'm glad I did.

Nutrition: 3250 calories, 355 carb, 266 protein, 86 fat.

[BDiamond]

Was on off day yesterday, nothing to report!

Nutrition: 3010 cal, 324 carb, 241 protein, 82 fat. Going to be increasing this to around 3500 cal and more carbs.

[BDiamond]

Yesterdays Workout:

Back and Shoulder Hypertrophy
Speed Row (no straps)
235x5
235x5
235x5
235x5
235x5
235x5

Underhand Pull Down
325x12
335x8
335x7

One Arm Iso Row
215x10x10
215x9x9
215x8x8

Wide Grip Seated Row
145x15
150x8
150x9

Close Grip Pull Down
220x10
225x8

Standing Military Barbell
120x12
120x12
120x12

Upright Row
95x12
95x12
95x12

Bent Over Fly
17.5x12
17.5x12

Thoughts: Pretty good workout. Front delt is feeling better. Had a good pump throughout the workout. However towards the end my rear delt started to feel off so it effected my last 2 exercises.*

Nutrition: 3476 cal, 446 carb, 268 protein, 73 fat.

[BDiamond]

Had a busy weekend and wasn't able to update. I spend the entire day Saturday in Martha's Vineyard with my girlfriend so I was unable to get in my chest and arm hypertrophy day. Instead of doing it Sunday (my scheduled off day) I decided to just skip it b/c I didn't want to throw off the rest of my days. Here's my workout Friday night:

Leg Hypertrophy Day:
Speed Squats:
330x3
330x3
330x3
330x3
330x3
330x3

Leg Press:
810x12
900x12
920x8

V-Squat:
180x20
230x20

Alternating Leg Ext:
70x10x10
75x10x10
80x10x10

Laying Leg Curl:
200x10
200x10
200x10

Sitting Leg Curl:
205x12
220x8
220x10

Calf Press:
230x25
230x25
230x20

Thoughts: Changed up the routine a bit, took out hack squats today and moved up leg press. Also added in V-squats. Lower back was still tight so stayed away from SLDL’s. Overall good workout considering my back.

[BDiamond]

Yesterday's Workout:

Upper Body Power Day
Bent Over Row (no straps)
265x4
265x5
265x5

Hammer Strength Lat Pull Down
400x10
410x8
410x7

Seated Close Grip Row
220x10
225x7

Flat Bench
320x3
320x3
320x3

Weighted Dips
105x10
110x9
115x7

Hammer Strength Shoulder
200x10
210x10
220x7

Seated DB Curl
40x10
45x6
45x5

Incline DB Ext
105x10
110x10
115x8

Thoughts: Numbers keep going up. My BO Rows are slowly starting to creep up to where I was a few weeks back while using straps so I'm glad to see my grip strength greatly improving. Shoulder still isn't 100% but my bench numbers are improving too.*

Nutrition: 3406 calories, 496 carbs, 254 protein, 48 fat.[/QUOTE]

[BDiamond]

Yesterdays Workout:

Leg Power Day
Squats (Raw)
415x3
415x3
415x3

Hack
385x6
385x7
385x8

Leg Ext
295x10
300x8
305x7

SLDL
135x10
135x10
135x10

Laying Leg Curl
210x10
210x10
210x8

Seated Leg Curl
250x6
250x6
250x6

Calf Press
270x23
270x15
270x15

Iso Calf Press
150x20x20

Thoughts: Solid leg day considering my back is still really tight from last week. I went easy on the SLDL's just b/c I didn't want to over do it. Squats are continuing to go up which is a great sign. Who says a tall guy with a bad back can't squat?!

Nutrition: 3440 cal, 411 carb, 282 protein, 80 fat.[/QUOTE]

[TheMatzah]

Impressive squats as always. Tall dudes with bad backs can definitely squat heavy.

[BDiamond]

Yesterday was an off day. Going to hit back and shoulders after work today. Will also be trying N-zero extreme for a pre workout.*

[TheMatzah]

Yesterday was an off day. Going to hit back and shoulders after work today. Will also be trying N-zero extreme for a pre workout.*Good stuff, heard it was decent.

[BDiamond]

Yesterdays Workout:

Back and Shoulder Hypertrophy
Speed Row (no straps)
240x3
240x3
240x3
240x3
240x3
240x3

Underhand Pull Down
340x9
340x8
340x7

One Arm Iso Row
225x10x10
225x9x9
225x7x7

Wide Grip Seated Row
150x12
160x12
160x8

Close Grip Pull Down
225x7
225x7

Standing Military Barbell
125x12
125x12
125x12

Barbell Shrugs (no straps)
225x20
275x12
295x8

Bent Over Fly
17.5x12
17.5x12

Thoughts: Not bad. Shoulder is still bothering me which is a real pain in my ass, but all my lifts went up from the previous week.

[TheMatzah]

Did you use NO Xtreme for the above ^^ training, how was it?

[BDiamond]

Did you use NO Xtreme for the above ^^ training, how was it?

It was ok... got a bit of a tingly feeling from it, but didn't really notice any boost in energy. Giving it another go today.

[TheMatzah]

It was ok... got a bit of a tingly feeling from it, but didn't really notice any boost in energy. Giving it another go today.Ah the tingles, I love 'em but hate when they only last a short amount of time then the energy buzz is ker-plunk. Curious to hear how it goes today for ya.

[BDiamond]

Got a lil catching up to do from the weekend. Friday night was my leg day. My back had been tight like previously mentioned, but I gave it a go anyways. I had speed squats first and did the first set ok (felt a bit uncomfortable, but sometimes it takes me a while to get further warmed up). On the second set my first rep hurt. I know my body well enough to know when I need to pull it back a bit. Instead of just going home I went with a low weight higher rep workout.

Leg Hypertrophy Day
Speed Squat
330x3
330x1

Hack Squat
180x15
180x15
180x15

Leg Press
270x15
270x15
270x15

Iso Leg Press
90x15x15
90x15x15
90x15x15

Leg Ext (Hold)
50x10x10
55x10x10

Sitting Leg Curl
130x20
145x20
160x20

Iso Leg Curl
60x15x15
65x15x15
70x15x15

Laying Leg Curl
110x15
120x15

Calf Press
90x20
110x20
130x20

Thoughts: Besides the initial pain, I still had a relatively good workout. I really liked the single leg presses. I’m going to be switching up my routine to hit everything once per week. I really like the PHAT routine and am seeing great gains on it, but I’m just dealing with too many injuries right now and this routine isn’t allowing me the proper time to heal.

[BDiamond]

Chest and Arms Hypertrophy Day
Speed Bench
255x3
255x3
255x3
255x3
255x3
255x3

Smith Incline
225x12
235x8
235x8

HS Iso Incline
90x7x7
90x7x7

Low Cable Fly Superset Push ups
15x15 (15 Push ups)
20x15 (15 Push ups)
25x15 (15 Push ups)

Seated DB Curl
30x12
35x8
35x8
35x8
35x6

HS Bicep Curl
65x10
65x10
65x12

V Bar Pushdown
55x12
70x12
85x12
100x9
100x8
100x6

HS Iso Ext
40x15
50x15
60x15

Thoughts: Back still extremely tight. Didn’t even want to go to the gym but figured I could use it. Numbers def slowed today. Took Sunday off and starting a new split on Monday so looking forward to it.

[TheMatzah]

Good stuff lately, have you seen the angled single leg presses in the video with Dex? Looks interesting, definitely have to go lighter with those.

[BDiamond]

Good stuff lately, have you seen the angled single leg presses in the video with Dex? Looks interesting, definitely have to go lighter with those.

I haven't seen it. I will say something I did def hit my glutes more than I'm used to as they're never really sore like they are today.

[BDiamond]

Chest and Shoulders
Flat Barbell Bench
275x8
275x8
275x8

Incline DB Bench
80x12
85x12
90x9

Weighted Dips
90x8
90x7
90x7

Low Cable Fly
25x12
30x12
35x8

HS Incline Iso
40x15x15
50x15x15

DB Seated Side Laterals (hold at top)
17.5x12
17.5x12

Thoughts: This is the first day of my new routine. I went light on most movements b/c I just had my chest day on Saturday, so this was done on little rest. Going forward, I'll be doing this routine once every 5-6 days. Will be working more shoulders into it as well, just couldn't do it today b/c of the issues I've been having, not to mention I didn't want to over do it on day 1. I'm really having some trouble hitting my upper chest. My shoulders seem to take over too much even though I'm trying to pinch my shoulders back. Any suggestions would be appreciated.*

[BDiamond]

Yesterday's Workout

Back and Traps
Bent Over Barbell Row
225x12
230x8
230x8

Hammer Strength Lat Pull Down
360x10
360x10
360x8

Seated Isolateral Row
180x12x12
180x12x12
180x10x10

Close Grip Pull Down
180x12
185x9
185x8

Straight Arm Pull Down
60x15
70x15

Rear Dealt Fly Machine
100x15
105x15
110x15

DB Shrug (no straps)
75x12
90x12
105x12

Hammer Strength Shrug
270x15
270x15
270x15

Thoughts: Really good workout. Numbers stayed a little lighter than I would have liked, but I haven't done a split with this much volume for one body part in a long time. Got a great pump and my lower back/shoulder are starting to feel a little better.

[TheMatzah]

New routine looks good B, is it something you created? freestyle..

[GHO5T]

Yo BD. whats up bro?

What does your go-to supplement stack usually consist of?

[BDiamond]

Yo BD. whats up bro?

What does your go-to supplement stack usually consist of?

It's not much really:

Protein: Usually Met-Rx Ultramyosyn or Inner Armour
Pre Workout: I do a lot of testing on these but my favorite is Lit Up by Applied Nutriceuticals
Multi Vitamin: Berkley and Jensen (BJ's Brand)
Creatine: Not brand loyal, whatever I can get for a decent price and has good ingredients

Other than that I don't have a go to stack unless I'm logging something.

[BDiamond]

Off day yesterday, did 20 min of slow steady state cardio just so I didn't feel like a total waste of space. Going after work today to hit arms.*

[TheMatzah]

Off day yesterday, did 20 min of slow steady state cardio just so I didn't feel like a total waste of space. Going after work today to hit arms.*
:p I know the feeling! Hope you have another great training day later buddy!

[BDiamond]

Yesterdays workout:

Arm Day
Seated DB Curl
40x8
45x8
50x7

Barbell Curl
95x8
95x8
95x5

Preacher Curl
75x12 wide
75x12 close
75x7 wide

Incline DB Tri Ext
110x12
110x12
110x9

Reverse Cable Push Down
50x12
60x12
65x12

Rope Push Down
50x12
50x12
50x12

Thoughts: This is the first time I've had just an "arm day" in close to a year. My arm strength has gone down a lot recently, so this should be a good change of pace. I'm going lighter and focusing on slow controlled form with lots of squeezing and minimum rest times. This thread should be over this weekend as I just need to get my final review done.

[TheMatzah]

You're ending your journal, or are those thoughts copied and pasted from your Cellucor log? :p

[BDiamond]

You're ending your journal, or are those thoughts copied and pasted from your Cellucor log? :p


Haha oops, good eye.

[TheMatzah]

Haha oops, good eye.whew, no journal ending. Good. It'll be awhile till I start up that Cellucor log again, hope to make it last a year. :D

[BDiamond]

Got some catching up to do.... this is from Friday:

Leg Day
Leg Press
360x20
410x20
450x20

Hack Squat
180x20
200x20
220x20

Iso Leg Press
90x15x15
95x15x15
100x15x15

Iso Leg Ext
55x12x12
60x12x12
65x12x12

Standing Iso Leg Curl
70x20x20
80x20x20
85x12x12

Sitting Leg Curl
160x15
165x15
170x15

Laying Leg Curl
125x15
130x15
135x12

Life Fitness Calf
150x30
155x30
160x30

Seated Calf
90x15
90x15

Thoughts: Back is starting to feel better, but I still wanted to wait another week before hitting squats and going heavy again. Although this workout was lighter weight and high reps, my legs were on fire for a few days after.

[BDiamond]

Monday's Workout

Chest and Shoulders
Flat Barbell Bench
275x9
275x8
275x8

Inc DB Press
95x10
105x7
105x6

Weighted Dips
90x8
90x7
90x6

Incline Barbell
175x11

High Cable Fly
20x15
25x15

Hammer Strength Iso Shoulder
90x15
140x15

DB Seated Laterals
20x12
25x12

Bent Over Cable Fly
10x12
15x8

Thoughts: Eh... it was a so so workout. Shoulder is still bothering me which obviously is going to limit me on chest and shoulder movements. It's frustrating, but what can ya do?!

[BDiamond]

This mornings workout:

Back and Traps
Bent Over Row
230x10
230x10
230x10

Lat Pull Down
140x12
160x12
165x10

T Bar Close Grip Row
90x15
125x15
150x12

Dual Cable Row Superset w/Straight Arm Press Down
65x12 -> 60x12
75x12 -> 70x12
85x12 -> 80x12

Front Barbell Shrug (no straps)
135x20
205x20
255x20

DB Shrug
100x20
110x20

Rope Upright Row
20x20

Thoughts: Went to the gym first thing in the morning with just a shake of protein and waxy maize pre workout. Had a really good session. I did the whole workout without straps to work on grip some, although next week I'm going to begin using them for my trap movements.

[TheMatzah]

Nice update, how's the shoulder feeling today?


T-Bar Rows: is yours the free standing one where you're bent over or the one with the chest pad leaning forward?

[BDiamond]

Nice update, how's the shoulder feeling today?


T-Bar Rows: is yours the free standing one where you're bent over or the one with the chest pad leaning forward?

Eh my shoulder sucks but it's slowly getting better. I honestly feel like it'll be October before it's completely healed (unless I take like 2 weeks off now, which I really don't want to do).

The T-Bar Row we have is a raised one where you stand on top of it (with no chest support). I don't really like it as it puts you in a very bad position initially for your lower back. It looks like this one except it also has close grip handles.

http://hookedoniron.com/wp-content/uploads/2011/01/tbar.jpg

[TheMatzah]

Ah OK, my old gym had that one, new gym has chest pad version. I like both.

New avi, damn BULL Legs, wtf?? :eek:

[BDiamond]

Ah OK, my old gym had that one, new gym has chest pad version. I like both.

New avi, damn BULL Legs, wtf?? :eek:

That's from the fall. I was just hangign out watching tv and I got up and noticed my legs were super pumped for some reason so snapped a pic.

[TheMatzah]

That's from the fall. I was just hangign out watching tv and I got up and noticed my legs were super pumped for some reason so snapped a pic.What Tha Fuark... one day man, one day I'z have legs like bull.

[ALMCMF]

Eh my shoulder sucks but it's slowly getting better. I honestly feel like it'll be October before it's completely healed (unless I take like 2 weeks off now, which I really don't want to do).

The T-Bar Row we have is a raised one where you stand on top of it (with no chest support). I don't really like it as it puts you in a very bad position initially for your lower back. It looks like this one except it also has close grip handles.

http://hookedoniron.com/wp-content/uploads/2011/01/tbar.jpg
Nice #'s Kid!!!
What Do You Think Is Better This Kind Or Long Bar Rows W/ V Handle Grip???

http://forum.bodybuilding.com/showth...hp?t=137255173

[url]http://www.universalusa.com/Communit...rry-Bomb-On-Me

http://bodyspace.bodybuilding.com/ALMCMF/ Iron+Ink=Life

http://www.universalusa.com/Users/Members/ALMCMF Iron+Ink=Life

[BDiamond]

Nice #'s Kid!!!
What Do You Think Is Better This Kind Or Long Bar Rows W/ V Handle Grip???


I would prefer the long bar rows. Like I said, this particular machine really puts stress on my lower back.

[BDiamond]

Had an off day on Weds so there was nothing to report. Here's my day from yesterday (Thurs):

Arm Day
Standing DB Curl
40x10
40x10
40x10

Barbell Curl
95x9
95x9
95x9

Preacher Curl
80x12
80x12
80x12

Rope Hammer Curl
25x25
30x25

Incline Tricep Ext
115x10
115x10
115x10

Reverse Press Down
65x12
70x12
80x12

Rope Press Down
60x12
60x12
60x12

Cable Iso Kick Back
12.5x15x15
12.5x15x15

Thoughts: Numbers were a bit light but I wanted to try to get the same amount of reps for each set so I avoided going to failure on this workout. Got a huge pump and a really solid workout in b/c of it. I am moving this weekend (and we're supposed be getting Hurricane Irene as well, so I skipped the gym today (legs), as I'll have to be carrying furniture up and down stairs and didn't want a tight back or legs just yet. Hopefully I get most of it done today or tomorrow and I'll be able to hit the gym still (have the weekends off in this split).

[BDiamond]

Got all moved in on Friday. We're supposed to get hid hard by hurricane Irene (I'm on the southern coast of Rhode Island), but I managed to get to the gym today to do a brief leg day. My back is feeling better so I worked both squats and SLDL's back in. I went really light though as not to rush it. Great workout. I also used a pre workout from a company called Blackmarket Nutraceuticals called AdreN.O.lyn Bulk.

Leg Day
Box Squats
225x12
225x15
225x20

Leg Press
450x20
500x20
520x20

Single Leg LP
100x15x15
110x15x15
110x15x15

Iso Leg Ext
65x15x15
70x15x15
75x15x15

SLDL
135x15
135x15
135x15

Laying Leg Curl
140x15
155x15
170x15

LF Calf Press
170x30
170x25
170x27

[BDiamond]

Sorry for the lack of updates. He got hit by the storm on the east coast early sunday morning and lost power for about 36 hours. One of the perks of my new place is I have a bench and olympic bar in the basement with about 300lbs of weight so I managed to do a very quick and light bench session yesterday.

Flat Bench Press
225x12
225x12
225x12
225x12

Incline Bench Press
135x12
135x12
135x12
135x12

The Incline on this bench kind of stucks b/c the bar is literally like 2 inches above your head but it's pretty far back. Unracking it is a pain in the butt.

[TheMatzah]

Glad to hear all is well, Vermont and some parts of NY got smacked around pretty bad. Shall see in a few days.

[BDiamond]

Yeah between moving and the storm I haven't been able to get in the gym as much. Prob take it easy this week and hit it hard starting September!

[BDiamond]

Back in the saddle after taking the majority of last week off. Starting back today and starting fresh. Dropping all numbers and focusing on form and feel (aka going light and making an excuse why). I really hit a wall the last month or so I feel and I just want a "do over." Also will be slowly tapering down my intake and trying to lose about 10lbs or so over the next few weeks (weighed in at 234.2 today).

Chest and Shoulder Day

Incline Barbell Bench
135x12
185x12
195x9
195x8
195x8

Incline DB Press
75x10
75x10
75x10
75x10

Dips
Bodyweight x 12
10 x 12
20 x 12

Low to High Cable Fly
15x15
20x15
20x15

Standing Military Barbell Press
65x12
75x12
85x12

Standing Side DB Laterals
20x12
25x12
25x12

Thoughts: Great to get back in the gym. I felt really weak, but I'm ok with that. My upper chest has been lacking for years. Due to neglecting training and not having optimal form I believe my shoulders have been carry most of the work. I'm hoping I can catch up this lagging body part. Also I've been dealing with some shoulder pain as most of you know and I can say I didn't feel any discomfort this workout. Small steps in the right direction, but I feel some great gains coming on.

[BDiamond]

Got up at 5am today to hit the gym by 5:30. It wasn't as hard as it normally is to get up at this time. Hopefully my body is adjusting to it. Pre workout I had a quick shake of protein and waxy maize. I didn't want to eat before for times sake.

Back and Traps
Bent Over Row
235x10
235x10
235x10

Lat Pull Down
165x12
170x10
175x9

Seated Close Grip Cable Row
160x12
180x9
180x8

Pull Ups to Straight Arm Press Down Super Set
BWx6 30x20
BWx6 50x20
BWx6 55x20

Barbell Shrug Front
225x12
275x12
295x12

Cable Upright Row
50x12s
65x12
72.5x12

Thoughts: Good workout. Strength feels like it's coming back. Had a good mind/muscle connection. Something about working out early in the morning that leaves me calm the rest of the day.

[TheMatzah]

Nice training, I think I'll use that same excuse. Strength has dropped a bit since lazy time hit. Hope you had a good weekend.

[BDiamond]

Nice training, I think I'll use that same excuse. Strength has dropped a bit since lazy time hit. Hope you had a good weekend.

Weekend was good, was itching to get back to the gym the whole time. Today is my off day so I'm going to go after work and just do 30 min on the stair stepper. Stopping by your log now!

[TheMatzah]

Glad you've got the itch still, not me, itch has turned into a yawn. :p

[GHO5T]

BD-

What t boosters do you like?

[BDiamond]

BD-

What t boosters do you like?

Eh none really. I think they're all overpriced and offer minimal gains.

[BDiamond]

Workout from Thursday:

Arm Day
Seated DB Curl
45x9
45x9
45x8

Barbell Curl
95x8
95x8
95x8

Preacher Curl
95x8
95x8
95x8

Rope Hammer Curl
30x20
30x21

Close Grip Bench
135x12
185x12
205x12

Reverse Press Down
70x12
75x12
80x12

Incline DB Ext
100x12
105x8
105x9

Cable Kickbacks
10x12x12
10x12x12

Thoughts: My roommate started training with me today. He doesn't have a lot of gym experience so this day took a while to get done. I needed to explain things and what not so there was a lot of rest between sets, but it was still a solid workout.

[BDiamond]

Fridays Workout:

Leg Day
Squats
135x15
225x15
275x15

Leg Press
180x20
270x20
360x20

Single Leg Press
90x15x15
100x15x15
110x15x15

Leg Ext
190x20
205x20
220x15

SLDL
135x12
185x12
235x12

Laying Leg Curl Superset Standing Iso Leg Curl
160x15 70x20x20
165x10 70x20x20
165x8 70x12x12


Thoughts: Another day with the roommate teaching him how to do exercises. He did great considering he's never squatted before.

[BDiamond]

Sat and Sunday did 30 min of low intensity cardio.

[BDiamond]

Chest and Shoulders
Incline Barbell Bench
135x10
205x10
215x9

Incline DB Press
80x12
85x10
90x10

Dips
25x15
35x12
35x12

Pec Dec
130x12
145x12
160x12

Standing Military Press
95x12
105x10
115x10

DB Side Laterals
20x12
25x10
25x10

Thoughts: Still training my roommate. Doing a lot of explaining and talking through exercises so my weight is suffering, but I think going slow and making sure my form is spot on when showing him is helping me. I've been more sore lately then when I've been pushing a lot heavier numbers. Tomorrow will be another walk through day and then he should be all caught up so we can start pushing ourselves.

Also made a change in the diet. Was doing 3300 calories but am going to drop it to 3100 for a week or two as I try to get down to about 220 lbs.

[BDiamond]

Back and Traps
Bent Over Barbell Rows
225x12
235x10
245x10 (straps)

Lat Pull Down
170x12
180x10
185x9

Seated Close Grip Row
180x12
185x8
185x10

Pull Ups Super Set with Straight Arm Pull Down
8 50x20
6 57.5x20

Barbell Shrug
225x12
275x12
315x12

Upright Cable Row
57.5x12
60x12

Thoughts: Really solid workout. Hardly any rest between sets so got a great pump. Nutrition front is doing well too. I want to start posting my daily totals on here.

[GHO5T]

BD-

Couple questions....

1. I watched your video on beginning bodybuilding. I am a indoor soccer player looking to add on some size, would the 4 day split be the best option? or what do you suggest?

2. Where can I but the Blackmarket Nutraceuticals products?

[BDiamond]

BD-

Couple questions....

1. I watched your video on beginning bodybuilding. I am a indoor soccer player looking to add on some size, would the 4 day split be the best option? or what do you suggest?

2. Where can I but the Blackmarket Nutraceuticals products?

1. I think a 4 day split would be great for you. Depending on how active you are with soccer, it might be really hard to put on any weight muscle, so make sure you're eating plenty.

2. You can only really buy through their "Gorilla" program right now I believe. Have you ever taken a pre workout?

[BDiamond]

Today is a rest day for me. I'll still be spending it in the gym... just training another person however.

[fatboystick]

KILLER!!!!

I just happened to run across your journal. didnt know you had one.
Sub'd :D

Good work in here....
Been extremely busy, but will try to pop in here and there

[GHO5T]

2. You can only really buy through their "Gorilla" program right now I believe. Have you ever taken a pre workout?

o yeah. I've tried about every pre workout that's out there lol. That's why I was curious....

[BDiamond]

KILLER!!!!

I just happened to run across your journal. didnt know you had one.
Sub'd :D

Good work in here....
Been extremely busy, but will try to pop in here and there

I hear that. I haven't had any time for these boards the last 2 weeks. I'm hoping to get back on track, life just gets busy as I'm sure you can relate! Thanks for stopping by!


o yeah. I've tried about every pre workout that's out there lol. That's why I was curious.... It's decent, but b/c the distribution on it is so limited it makes the price point pretty high. I got both the Bulk and Cuts version of this pre workout. I believe I'm going to be giving away the cuts version just b/c I'm trying to stay away from geranium seed.

[BDiamond]

Arm Day

Seated DB Curl
50x8
50x6
45x8

Barbell Curl
105x8
105x8
105x8

Preacher Curl
115x8
115x7
115x7

Rope Hammer Curl Burnouts
35x20
40x16

Close Grip Barbell Bench
225x10
235x10
245x8

Reverse Press Down
85x12
90x9
95x6

Overhead Tricep Ext
110x7
110x7
110x8

Cable Kickback Burnouts
Burnout x 5
Burnout x 10

Thoughts: This is the first full week training with my roommate. We went through this routine with rest at about 45 sec between sets. This kept us from really going heavier but it was a great workout and my arms were dead after.

Yesterdays Nutrition: 2915 calories, 333 carbs, 256 protein, 71 fat. Pretty solid and close to maintenance. Will try to stick around these numbers for about 2 weeks and then drop it by 100-200 for a nice slow cut.

[TheMatzah]

Nice update Sir Quad-Zilla :eek:


I swear that pic makes me wanna go work legs, build on dem chicken legs. :p

[GHO5T]

would you suggest doing deadlifts on back or legs day?

[BDiamond]

would you suggest doing deadlifts on back or legs day?

It depends. Do you do squats on leg day? If so do DL on back day as long as you have a few days between your back and leg days. I say this b/c otherwise you're asking for trouble with your lower back.

[BDiamond]

Leg Day
Barbell Squats
275x10
285x10
295x10

Leg Press
450x20
540x20
630x20

Single Leg Leg Press
120x15x15
130x15x15
140x15x15

Leg Ext
210x20
215x20
220x16

SLDL
225x12
235x12
245x12

Laying Leg Curl to Iso Leg Curl Super Set
165x15 80x20x20
170x12 90x10x10
175x10 90x8x8

Calf Press Burn Out (Done with no rest)
110x25x25x25x25x25x25

Thoughts: Lower back was really tight. I am going to bite the bullet and look into wearing a belt for squats and for some back movements. I don't want to wear one, but if it spares my back some, then it might be worth it.

Yesterdays Nutrition: 3058 calories, 358 carb, 274 protein, 67 fat.

[TheMatzah]

It depends. Do you do squats on leg day? If so do DL on back day as long as you have a few days between your back and leg days. I say this b/c otherwise you're asking for trouble with your lower back.Yup, makes a lot of sense, and lower back pain is the worse.

[ALMCMF]

Nice Leg Day Bro!!! Thanx 4 Checking In & Showing Some Love...RESPECT Brandon!!!
"""Originally Posted by GHO5T View Post
would you suggest doing deadlifts on back or legs day?
It depends. Do you do squats on leg day? If so do DL on back day as long as you have a few days between your back and leg days. I say this b/c otherwise you're asking for trouble with your lower back. """
I Have Been Braking Up Mine As Well It's Work's Way Better 4 Me As Well.Squats On Leg Day, Deads On Back Day

http://forum.bodybuilding.com/showth...hp?t=137255173

[url]http://www.universalusa.com/Communit...rry-Bomb-On-Me

http://bodyspace.bodybuilding.com/ALMCMF/ Iron+Ink=Life

http://www.universalusa.com/Users/Members/ALMCMF Iron+Ink=Life

[BDiamond]

This weekend I did LISS cardio on both Saturday and Sunday for 30 min.

This morning's workout:

Chest and Shoulders
Incline Bench
215x10
215x10
215x10

Flat Bench
225x12
235x9
235x7

Weighted Dips
45x12
55x12
65x12

Pec Deck
175x12
205x12
215x10

Standing Military
115x10
120x7
120x7

Side DB Laterals
25x10
30x10
35x8

Thoughts: Workout was good. Numbers are going up which is nice and my shoulder is feeling better. Slight pain in my wrist from last Thursday's arm day, but not too bad.

Nutrition: Kept my intake lower this weekend (around 2500) but they were off days and I didnt' need the extra macros. Sticking to around 3100 for this week.

[TheMatzah]

nice training and congrats on those skins 2-0 :confused:

[BDiamond]

nice training and congrats on those skins 2-0 :confused:

Thanks Matz, should be a good game against Dallas this weekend.

[BDiamond]

Back Day
Hammer Strength Lat PD
360x12
370x10
370x8

HS Underhand PD
270x12
280x10
280x9

Seated Iso Cable Row
60x12
70x12
80x10

Pull Up Super Set with Straight Arm Press Down
8 60x12
6 70x10

Barbell Shrug Front
225x12
315x12
335x12

Upright Rows
95x12
105x10
105x10

Yesterdays Nutrition: 3209 Calories, 351 carb, 266 protein, 80 fat. Went a little over, but thats ok as I've been under the last few days.

[BDiamond]

Off day yesterday. Just did some LISS cardio. Diet was in check too. Hitting arms later tonight will update tomorrow!

[TheMatzah]

Yeah their are some great games this weekend. Do you still take the NOW acidophilus/bifidus caps? With shakes or each meal?

[BDiamond]

Yeah their are some great games this weekend. Do you still take the NOW acidophilus/bifidus caps? With shakes or each meal?

Stopped taking them, didn't feel they helped me at all.

[BDiamond]

Yesterdays workout:

Arms
Standing Alternating DB Curl
50x20
55x12
55x14

Barbell Curl
105x9
105x8
105x7

Hammer Strength Preacher Drop Set
75x10, 50x7, 25x9
75x7, 50x7, 25x7
75x7, 50x7, 25x8

Standing Cable Curl
15x15
20x12

Smith Close Grip Bench
275x9
280x6
280x6

Incline DB Overhead Ext
110x10
115x10
120x7

Rev Pull Down
90x6
90x6
90x6

Cable Kick Backs
5x12x12
10x12x12

Thoughts: Good workout overall, those overhead ext kind of hurt my wrists, but I got a good pump in my tri's. My bi's seem to be getting fatigued really easily these days but I never really feel that great of a pump in them, definitely need to look into fixing this.

[BDiamond]

This morning's workout:

Legs
Squats
225x12
275x12
315x12

Leg Press
540x20
630x20
720x13

Single Leg Leg Press
130x15x15
140x15x15
150x15x15

Leg Ext
220x15
225x12
230x12

Seated Leg Curl
205x12
210x12
215x10

Laying Leg Curl
155x12
160x12
165x10

Hyper Ext
BWx 10
Medicine ball x10

Thoughts: Back was a bit tight so used a belt today, definitely helped. I didn't have time for calves so I'm going to get those done either saturday or sunday

Yesterday's Nutrition: 3022 calories, 349 carb, 221 protein, 71 fat. On Monday I'll be dropping my goal calories by 100.

[BDiamond]

Another week begins. Went early today and hit chest and shoulders. Was definitely not into the workout today, but still managed to make it through. Didn't sleep much last night, looking forward to going home and relaxing and watching the Skins vs Cowboys.

Chest and Shoulders
Incline Barbell Bench
225x8
225x8
225x6

Flat DB Bench
100x9
100x8
100x7

Dips
70x10
70x10
BWx15

Pec Deck
210x12
215x11
220x20

Seated Military LF Machine (30 seconds between sets)
80x12
80x12
80x12

Seated Side Lateral LF Machine (30 seconds between sets)
65x12
80x12
95x12

Thoughts: As I mentioned before I was just beat before even hitting the gym. Numbers are slowly creeping up each week which is good, despite me gradually cutting down on my own body weight.

Also changed nutrition to goals of 3000 calories, 338 carbs, 263 protein and 67 fat. Will do this for 1-2 weeks and re-evaluate.

[BDiamond]

Back and Traps
Hammer Strength Lat Pull Down
370x12
380x10
390x8

Underhand Pull Down
290x10
300x10
310x8

Seated Close Grip
180x12
200x10
205x8

Pull Up Super Set with Straight Arm Pull Down
9 70x12
7 75x5

Upright Rows
115x10
125x8
125x8

DB Shrug Drop Set
100x15, 75x15, 50x15
110x15, 85x15, 60x15

Thoughts: Was a really good workout, best I've had in about 2 weeks. Things just seemed "on"

Yesterday's Nutrition: 2688 calories, 316 carbs, 213 protein, 69 fat

[TheMatzah]

Beast #'s congrats on the ON feeling, I was OFF da feeling today :p :(


Oh yeah, check it out: http://forum.bodybuilding.com/showthread.php?t=138419493

[BDiamond]

Beast #'s congrats on the ON feeling, I was OFF da feeling today :p :(


Oh yeah, check it out: http://forum.bodybuilding.com/showthread.php?t=138419493

Saw this earlier, figured it would be full. I'll send an email over, thanks!

[BDiamond]

Arms
Standing DB Curl
55x8x8
55x8x8
55x8x8

Barbell Curl
105x10
105x9
105x7

Hammer Strength Iso Preacher Curl
60x12x12
70x10x10
75x7x7

Standing Cable Concentration Curls
20x12
25x12

Close Grip Bench
235x10
240x10
245x8

Cable Overhead Ext
50x12
57.5x12
65x12

Underhand Press Downs
60x12
70x10
70x10

Thoughts: Quick workout but got a great pump. Arms were full and sore after.

Yesterday's Nutrition: I've been avoiding eating a lot later in the day just b/c I don't like feeling full/bloated at night, but it's hurt my overall intake. I need to either fix this or just eat more throughout the day. On the brightside, it was an off day yesterday so it's not the end of the world. 2100 calories, 190 carbs, 174 protein 79 fat.

[BDiamond]

Leg Day
Squats
295x12
315x12
335x10

Leg Press
630x20
720x20
810x13

Iso Leg Ext
80x20
90x15
100x12

SLDL
135x10
225x10
275x10

Seated Leg Curl Super Set w/Laying Leg Curl
160x12, 155x12
175x12, 160x12
190x12, 165x5

Thoughts: Brutal workout, thought I was going to pass out at several times. Back felt great all week however and squats went well today. Will add in calves this weekend.

Yesterdays Nutrition: 2646 calories, 313 carbs, 203 protein, 76 fat

[BDiamond]

Chest and Shoulders
Incline Barbell
225x9
225x9
230x8

Flat DB Bench
100x10
105x9
110x7

Dips
70x12
80x10
80x10

Pec Deck
220x12
230x9
235x8

Seated DB Press
50x10
55x10
60x9

DB Side Lateral
20x10
25x10
30x8

Thoughts: Really enjoyed this workout. Numbers all went up from last week and just put me in a good mood to start the week.

Yesterdays Nutrition: 2957 calories, 321 carb, 130 protein, 113 fat.

[BDiamond]

Back and Traps
HS Lat Pull Down
390x10
400x8
400x8

HS CG Pull Down
310x10
320x10
330x8

CG Seated Row
200x12
205x8
205x10

Pull Up Super Set w/Straight Arm Pull Down
10 50x12
7 65x12

Back Shrugs
315x20
315x20
315x20

Upright Rows
135x5
135x5
135x5

Thoughts: Really good workout. I've taken the last 3 workouts off bent over rows and it's helped my back out a ton. I've also worn a weight belt the last 2 back workouts and it's helped tremendously. My numbers jumped up a lot from last week so I was pleased with that as well

Yesterdays Nutrition: 2330 calories, 250 carb, 176 protein, 74 fat.

[ALMCMF]

Back and Traps
HS Lat Pull Down
390x10
400x8
400x8

HS CG Pull Down
310x10
320x10
330x8

CG Seated Row
200x12
205x8
205x10

Pull Up Super Set w/Straight Arm Pull Down
10 50x12
7 65x12

Back Shrugs
315x20
315x20
315x20

Upright Rows
135x5
135x5
135x5

Thoughts: Really good workout. I've taken the last 3 workouts off bent over rows and it's helped my back out a ton. I've also worn a weight belt the last 2 back workouts and it's helped tremendously. My numbers jumped up a lot from last week so I was pleased with that as well

Yesterdays Nutrition: 2330 calories, 250 carb, 176 protein, 74 fat.

http://i99.photobucket.com/albums/l319/ALMCMF/UniversalLogo.jpg
What's Crackin In This Beast???Sick Back/Traps Bro...
Thanx 4 Stopping By...The Answer Wait 4 It Is.."Will receive a limited edition retro Atomic 7 t-shirt."(L)Size I Think Still Waiting It's Only Been 4 Day's lol.

My Split Is Now,
SUNDAY/Shouders/Traps ,MON.OFF,TUESDAY/Back/Biceps 1#,Wednesday, Legs/Abs, Thursday,Off,Friday Chest/Triceps, Saturday Back/Biceps 2#...


http://forum.bodybuilding.com/showth...hp?t=137255173

[url]http://www.universalusa.com/Communit...rry-Bomb-On-Me

http://bodyspace.bodybuilding.com/ALMCMF/ Iron+Ink=Life

http://www.universalusa.com/Users/Members/ALMCMF Iron+Ink=Life

http://i99.photobucket.com/albums/l319/ALMCMF/Motivation.jpg

[BDiamond]

Off day today, will be going to do some HIIT cardio after work!

[TheMatzah]

Off day today, will be going to do some HIIT cardio after work!Nice - your BSN unboxing vid was great man - you're on the VIP list :)

[BDiamond]

Arm Day
Seated Alternating DB Curl
55x10x10
55x8x8
55x7x7

Barbell Curl Hand Off w/Partner
50x20
50x14
50x8
50x10

Reverse Curl
45x12
55x12
65x12

Close Grip Bench
245x10
250x9
255x7

Reverse Press Down Superset w/Rope Press Down
72.5x12 65x8
80x12 65x5
87.5x7 50x7

Thoughts: Quick workout, but effective. The barbell handoffs on curls and the superset on tri's really got the blood flowing

Yesterdays Nutrition: 2889 calories, 331 carbs, 229 protein, 79 fat

[BDiamond]

Apologies for the lack of updates. Had a great leg session on Friday. Ended up straining my shoulder over the weekend breaking up a fight and have taken Mon/Tues off. Today's my scheduled rest day as is. Going to try to get back in the gym tomorrow!

[jGvasa]

Been following you here and on your youtube channel, great stuff! Are you trying to cut down now or build up some more

[TheMatzah]

Apologies for the lack of updates. Had a great leg session on Friday. Ended up straining my shoulder over the weekend breaking up a fight and have taken Mon/Tues off. Today's my scheduled rest day as is. Going to try to get back in the gym tomorrow!It's cool bro, I know you've been busy.

The tee design is great, sky is the limit!

[BDiamond]

Been following you here and on your youtube channel, great stuff! Are you trying to cut down now or build up some more

Thanks for checking out the log! I'm in a slight cut right now (only about 100 calories under maintenance. In another week or two I'll drop it another 100.

[BDiamond]

Time for some long over due updates. First from last Thursday:

Arm Day
AlternatingDB Curl
35x10x10
40x10x10
45x10x10

Standing EZ Curl
85x12
90x10
95x10

Rope Hammer Curl
35x12
50x12
55x10

V Bar Press Down
70x12
75x12
80x12

Life Fitness Tri Ext
80x12
95x12
110x12

Cable Kick Back
12.5x12x12
20x10x10
25x9x9

Thoughts: Went light on this day as my shoulder was still bothering me but didn't want to miss anymore gym time!

[BDiamond]

Leg Day
Squats
225x12

Hack Squat
180x12
230x12
270x12
320x10
340x8

V-Squat
180x20
200x20
220x20

Single Leg Leg Press
150x12x12
155x12x12

Iso Leg Ext
80x15x15
90x15x15

Laying Leg Curl Super Set Iso Leg Curl
170x15 80x15x15
185x10 90x10x10
190x8 95x8x8

Seated Leg Curl
175x12
180x12
185x12

Thoughts: Started out on squats but my shoulder was under too much stress/pain to do them effectively, so went to hack's instead. Pretty decent leg workout otherwise.

[BDiamond]

Chest and Shoulders
Hammer Strength Iso Incline Press
40x12
50x12
60x12
70x12
80x12

Life Fitness Chest Press
100x12
115x12
130x12
145x12
160x12

Standing BB Military Press
45x12
55x12
65x12

Side DB Laterals
10x12
15x12
20x12

Thoughts: Extremely light day as I didn't want to put too much stress on my injured shoulder. This was more of a deload type workout, but I still enjoyed it. Didn't pus too hard as I didn't take any set to failure, but I'd rather do something like this then stay out of the gym all together.

[jGvasa]

Thanks for checking out the log! I'm in a slight cut right now (only about 100 calories under maintenance. In another week or two I'll drop it another 100.

What's your maintenence? I was only curious because your calories seemed low compared to what you were posting previous (2600 vs 3-4k)

[BDiamond]

What's your maintenence? I was only curious because your calories seemed low compared to what you were posting previous (2600 vs 3-4k)

Well my maintenance will obviously change as my weight does. So at my height and current weight maintenance hovers around 3000k. When I was eating close to 4000k a day I weighed 10+ lbs heavier.

[BDiamond]

Today's workout:

Back and Traps
Lat Pull Down
200x12
205x10
210x8

Life Fitness Seated Row
270x12
290x12
300x10

Close Grip Pull Down
160x12
180x8
180x9

DB Row
40x12x12
45x12x12
50x12x12

Front Barbell Shrug
225x20
225x20
225x20

Thoughts: Shoulder started out fine but started to ache during close grip pull downs (right around 2nd set). Went easy and light the rest of the workout to avoid aggravating it more.

Yesterdays Nutrtion: 2526 calories, 279 carb, 183 protein, 76 fat. My stomach has been bothering me since Friday so I haven't been eating as much. Going to try to get back on track today.

[TheMatzah]

Well my maintenance will obviously change as my weight does. So at my height and current weight maintenance hovers around 3000k. When I was eating close to 4000k a day I weighed 10+ lbs heavier.
Sup B, haven't seen you on here much..Hope all is well.

Thoughts on steel cut oats? I did some reading and discovered they are more beneficial than regular old fashioned oats.

Feel free to jump in my new sponsored log when you have the time too, feedback always welcomed buddy bud!
http://forum.bodybuilding.com/showthread.php?t=138656043

[BDiamond]

Sup B, haven't seen you on here much..Hope all is well.

Thoughts on steel cut oats? I did some reading and discovered they are more beneficial than regular old fashioned oats.

Feel free to jump in my new sponsored log when you have the time too, feedback always welcomed buddy bud!
http://forum.bodybuilding.com/showthread.php?t=138656043

Been slacking on the updates. Going to get back into it this week. I don't really like the texture of steel cut oats too much, though I've eaten them in the past. Will stop by your log!

[TheMatzah]

Been slacking on the updates. Going to get back into it this week. I don't really like the texture of steel cut oats too much, though I've eaten them in the past. Will stop by your log!
Thanks, and good to hear you'll be back on.

Steel Cut Oats taste like crap, even mixed with protein, it's like eating little stones.

[BDiamond]

Sorry for the lack of updates. I kinda took last week as a deload week b/c I'm going on a new routine starting today. I'm going to give Doggcrap training a try as I've heard some pretty good things about. Here's an overview for those interested: http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_50_pounds_of_muscle_in_12_months

Workout A
Incline Barbell Press
225x10 (12 second rest), 225x4 (12 second rest), 225x3

Standing Military Press
155x10 (12 second rest), 115x6 (12 second rest), 115x3

Close Grip Bench
235x10 (12 second rest), 235x5 (12 second rest), 235x3

Close Grip Pull Down
200x10 (12 second rest), 200x8 (12 second rest), 200x4 (12 second rest)

Dead Lift
225x10, 225x10

Thoughts: Short and sweet workout... intense is an understatement. Those rest pauses really kick your butt. Went light on DL's as I haven't done them in months and didn't want to over do it. Looking forward to the next workout Weds.

[jGvasa]

Thanks for posting the link to the DC training, i'm curious as to how you feel about this training after a few more sessions. Are you following the 3-day/week template as outlined, or increasing the frequency from what the article has

[BDiamond]

Thanks for posting the link to the DC training, i'm curious as to how you feel about this training after a few more sessions. Are you following the 3-day/week template as outlined, or increasing the frequency from what the article has

I'm going to stick with the 3 day split at first and re-assess after a few times through. If need be, might switch to 4 days a week.

[TheMatzah]

Thanks for posting the link to the DC training, i'm curious as to how you feel about this training after a few more sessions. Are you following the 3-day/week template as outlined, or increasing the frequency from what the article has
yah buddy, it's great! Currently on Day 9 of DC - Absolutely love it.

I'm going to stick with the 3 day split at first and re-assess after a few times through. If need be, might switch to 4 days a week.Those stretches and static holds are a biznitch. Definitely start with 3 day, and do cardio on rest days. I ran 35 mins HIIT yesterday, puts the appetite in full gear. Up the protein intake too. :D


You'll love it B!

[BDiamond]

So yesterday was my scheduled off day. Just did some light low intensity cardio. Macros for the day were: 2859 cal, 316 carb, 315 protein, 51 fat.

Workout B
Squats (One set of 6-10 followed by 3-5 min rest then 1 set of 20)
365x6
225x20

Leg Curls (rest pause)
200x13x5x3

Calf Press (each rep is 5 seconds contracted followed by 15 seconds stretch at the bottom)
200x12

Barbell Curl (rest pause)
105x11x4x2

Alternating Hammer Curl (straight set)
35x28

Thoughts: Pretty good workout. Wasn't sure how the squats would go as getting under the bar still hurts my shoulder a bit, but it's slowly getting better. Other than that it was a nice intense (but quick) workout!