Diamondmaker's 2016 time to get snatched

[DiamondMaker]

Been a while since I've logged. Miss you guys.

This will not be a journal of venting.
I repeat, no pain venting, no injury nagging, no deload whining.

Starting weight is about 195lb , will be leaning out to a very crisp 180 by start of april.

Little recap for those who don't know me:

2011 165lb - no weights


2012 175lb - virgin gains


2013 180lb - the year of thickness/legs


2014 182 - 2lb of pure chest gains


2015-ish 185 - arm/forearm focused gains, overcoming injury

[DiamondMaker]

Jan 2nd

Deadlifts
135 -3
225 -3
315 -3
405 -3
445- 3
495 -1
545- 1 (PR) video https://instagram.com/p/BAGAhbQxRk7/
3x405 for 3

Highbar
3x 235 for 8

Jan 3rd
Pull ups bw 3x10
Pull overs 70lb db 3x 14ish
lat pull down close 180 3x12-15reps
preacher curl 5x 95 for 10-12reps
incline curl 3x 35's for 5
reverse/wrist curl superset 3x 60lb for 20's

Jan 4th
bench 225 3x3, 195 3x7
laterals/front raise supersets about 12 sets
skull crushers 105lb 3x 10 reps
tricep pushdown w/rope 3x 72.5lb for 5-8reps

[NaturalPursuit]

In brotha!

[DiamondMaker]

leg wing

[DiamondMaker]

Jan 5
Olympic squats (beltless) 3x245 for 5
Ghr 3x 8ish (onto poly box)
Hamstring curls
Abs will be at night

Quick leg session. Been working on my highbar/Olympic squat.
There is a big difference in strength for me, my highbar 1rm is 330 and my Lowbar is at least 405

In brotha!

Yoo

[jaredmus]

Damn man I'd say you've mad some progress, physique looks good man, where are you from in NY?

[DiamondMaker]

Damn man I'd say you've mad some progress, physique looks good man, where are you from in NY?

Mad gains... 2lb a year! Hahaha
I'm in midtown manhattan.

[DiamondMaker]

Had some time to get some biceps in:

Cable curl Single arms 5x 22.5 15rep each side (warm up for tendon pain)
standing alt curls 3x 40's for 8 reps
cross over hammer curls 3x 40's for 8-12reps


This is how my current spit breaks down

Sunday - deadlifts, back, biceps
Monday - Chest , light shoulders/triceps
Tuesday- Squat-focused legs, light back, high volume biceps
Wednesday- off
Thursday- Shoulder-focused , light chest, high volume triceps
Friday- Leg day, light back/biceps

I do neck and forearm work at home/night typically on the days I do biceps.
I do ab work at home/night typically on tuesdays and fridays.
Don't really train calves since they're like 18 or 19 inches naturally.

[DiamondMaker]

Jan 6

30mins of miss on the elliptical resistance level 12 (out of 20 potential). Machine said I burned 375 Cals, seems wrong, but I may use it a gague to see that my cardio sessions are consistent.

Did about 15mins of hip mobility work after. Feels good mayne.

Going to try and keep the cardio at 1 Hiit session and 1 miss session a week until I abosolutely need to. In the past I find I look much flater with multiple cardio sessions a week.

[DiamondMaker]

Jan 7
Pause flat Bench 205 3x5
Hs incline 1.5pps 2x10
Rear delt outside 3xlvl8
Neutral press 55's 3x8
Front raise 27.5 3x 15 super set/Kb raise 8lkg's 3x20 reps
More kb raises 12kg's 3x12
Skull crushers 95 3x12

[DiamondMaker]

January 8th
Olympic Sq 230 9,9
Conventional deadlifts 370 7,7
Shrugs 3x 225 for 20's
Calve raises 3x stack

Lately I've been doing a lot of leg work in the 70-80% workload. My tempo is much slower then what I would traditionally use, and I've worked at increasing my range of motion. What's interesting is while my working sets are lighter, my 1rm's test much higher. I suppose this is all logical.

I'll break down my mobility work as the weeks go by.

My current favorite is 3rd world squats, swaying in a figure-eight formation

[DiamondMaker]

Jan 11
Bench up to 255 for singles
Then back down sets of 205 for 5
Db Incline press 3x 70's 10-12
Kb lateral raises 4x 20lb's for 20
Machine dips 3x180 for 20
Rope ext 3x 60 for 10-15



Here is a Back double bicep from 2014. Lats have improved a lot since then, looking forward to seeing the difference in the coming weeks.

[DiamondMaker]

Jan 12

7am back/biceps
lat pull dow 3x 220 for 6-8
db pull over 3x 70 for 15-20
cable row 3x 220 for 10-15
Preacher curl 5x 70 for 15
spider curl SA 3x 35 for 7
cross over hammer curls 30 12, 35 3x10

11am light legs
olympic squats 3x 265 for 5's
SA lunges barbell 3x 185 for 6's
Seated calve raises SA 3x 70lb for 10es
GHR 3x 8-10
Rope crunch 3x 85 for 15+

[jpfaherty]

Late to the party but I'm in. Blue steel in the first pic! lol

[DiamondMaker]

Late to the party but I'm in. Blue steel in the first pic! lol

all day

Jan 13
Miss 30mins, burned 376 calories (yea right hahah)

[DiamondMaker]

Jan 14

9am pull workout
3x bodyweight pull ups 10-15 (Warmup)
3x lat pull down dual-pully 200lb for 10-15 reps
3x rear delt db row
3x rear delt lateral raises 15's for sets of 20
3x single arm straight arm pull down (first time, kinda cool)
2x preacher curl 100lb for 4's
2x single arm preacher curl 35's for 10's
5x cable barbell curl - these felt great today squeezed out whatever I could
3x hammer curls alternating 35's for 10+

1:30pm
bench
255 5x 1
235 2x 2
205 2x 5
neutral press
50's 8
60's 8,8
KB lateral raises 5x 8kg for 20+ reps
tricep single arm press down 4 rounds