Diamondmaker's 2012 offseason log

[grahulino]

nice progres man!!! keep up the good work.

BTW: phat is the best program

[DiamondMaker]

1/18/13
Power lower
Squats up to 325 for 5
Then couple different machines with cluster sets (non-bfr)

Visiting some family today, worked out in a gym I'm not familiar with and without my gear (belt/shoes/bfr wraps).
I wasn't really happy with the workout so I may call a mulligan and do another power lower day on Monday (typically hyper lower). My usual workout partner also happen to miss today because he's on a ski trip - so he's also calling for a redo.

nice progres man!!! keep up the good work.

BTW: phat is the best program

Yeah man! I may eventually try other types of routines but the phat "system" works.

[ch3v3ll3]

1/18/13
Power lower
Squats up to 325 for 5
Then couple different machines with cluster sets (non-bfr)

Visiting some family today, worked out in a gym I'm not familiar with and without my gear (belt/shoes/bfr wraps).
I wasn't really happy with the workout so I may call a muligian and do another power lower day on Monday (typically hyper lower). My usual workout partner also happen to miss today because he's on a ski trip - so he's also calling for a redo.



Yeah man! I may eventually try other types of routines but the phat "system" works.

what is a muligian?

[DiamondMaker]

what is a muligian?

What happens when you try to type mulligan on an iPhone lol

[DiamondMaker]

1/20/13
Power upper
Db incline bench
50s for 5
60s for 5
70s for 5
85s for 5
95s for 5
100s for 3.5 (would have had four if spotted a little)

Dips
Bw for 8
Bw + 95lb for 7
Bw+ 95lb for 6

Ohp strict 145 for 3, 140 for 4,4
Scott laterals 2x40 for 15 1x45 for 8

DB rows (feet together) 3x 100s for 5

Pull ups med grip
Bw for 8
Bw+ 90 for 3
Bw+ 70 for 6
BW+ 70 for 4(slow negatives)

Sl db tri ext seated. 55 for 5,6,6
Db standing curls 55 for 8, 60 for 6,6

Bfr db curls with fat-gripz on 30lb's 25-12-12-12
Ez bar wrist curls 90lb 12,8,8 superset with db reverse wrist curls 5x 30's for 10

I did a bit of posing today to see where I'm at and noticed that from the front my bicep peaks are starting to get dwarfed a little by my front delts - which is kind of incredible considering I just brought my biceps up a ton to begin with.
I probably went too easy on my back by going with db rows today but didn't do barbell because I'm trying to keep the lower back fresh for dl's tomorrow.
As stated before, tomorrow will be a re-do on power lower- aiming to hit some pr's on squat!

[DiamondMaker]

1/21/13
Power lower
Squats ramp up of 5's to 325
Deadlift (wave week 2) 3x405 for 3
Incline Hack squat 2x 3.5 pps for 6
Bfr hamstring seated curls 185 30-15-15-15
Cable pull throughs 2x stack+10lb for 15
Hanging leg raises 3xbw for 12
Rope crunch 2x stack+10 for 12

Squats with 325 for 5 was just feeling ultra heavy, i had to grind so much that 335 was again not loaded up. I'm considering deloading as I might be overreaching.
I've basically corrected what I felt was wrong with my deadlift form over the last few weeks and have been slowly increasing the weight back to where I was. 405 felt very easy today. Assuming I don't deload next week ill do 425 and then the following week match my pr with 445.
My weight has also dipped a little, last few days I've been around 195.5-196.5 so I bumped up the macros by 25c 5p and 5f which puts me at 465c 260p 85f. Carb up day at 600c 225p 70f.

[NaturalPursuit]

you know somethings going right when 405 on deads feels easy

[DiamondMaker]

1/22/13
Hyper upper 8-12

Flat bench 3x225 for 9
Incline db fly's 3x 60's for 12

Strict explosive shoulder press 3x65 for 8
Seated lateral raise 3x30 for 12
Rotator work

Underhand rows 3x235 for 10
Scott pull downs 3x 7plates 12 reps
Shrugs 2x 405 for 10

Super set
Incline db curls (ct) 3x45's for 9
Tricep ext. cable rope 3x77.5 for 12

Superset
Db hammer curls 3x60's for 8
One arm Db wrist curls 45 for 12,8,8

It seems that the areas I've been really trying hard to push myself in (chest/shoulders/legs) have halted or even regressed somewhat but the areas I've been slacking slighting on (regarding intensity) are still feeling fresh and improving (back/biceps) - that is, at least in terms of strength. It's clear that with this level of frequency it is critical that one doesn't train too close to failure.

However from a hypertrophic standpoint my chest and delts have by far improved the most during the last few weeks on this new program.

Even though it seems I've only just begun this program I think it's best if I deload for a week. The amount of volume and frequency certainly boarders on overreaching and I believe that a proper deload now may even help me "actualize" some more gains.

Because this program did work really well at causing a sudden size gain in my upper body, I will be attempting a flipped program after the deload consisting of 3 lower and 2 upper days:

Thursday- hyper lower 12-15 reps
Friday- power upper
Saturday- off
Sunday - power lower
Monday- hyper upper
Tuesday - hyper lower 8-12 reps
Wednesday - off

you know somethings going right when 405 on deads feels easy

Hoping I can Jedi mind trick myself into believing 495 feels light too.

[The Solution]

Big fan of the higher frequency on legs. Time to grow!

[TIUjoe]

just hopped in this log today, awesome work man! You are growing big time, great work on the reverse diet

[DiamondMaker]

1/24/13
Deload day 2

Incline db press 4x50 for 15
Incline db fly 2x 45 for 12
Db row feet together 3x65 for 12
Neutral grip pull up 3x bw for 15
Scott press standing 3x 40 for 12
Lateral raise 2x20 for 15
Bfr ezbar curl 80lb 30-15-15-12
Db hammer curls 2x 45 for 12
Tricep ext. seated db single arm 3x 35 for 15

I did all of this while using fat gripZ (lol). Everything was like 20-30 second rest periods. Really glad I'm deloading, mentally I don't even think I could have done a full workout today. Excited to see what kind of magic is going to unfold in the next 8 weeks on the reverse split.

Big fan of the higher frequency on legs. Time to grow!

Time to grow is right man! I feel like my hamstrings are looking pretty good now but time to get the quads to catch up- I'm going to need your input on the new routine when I post it!

just hopped in this log today, awesome work man! You are growing big time, great work on the reverse diet

Awesome dude, thanks for the support.

[DiamondMaker]

Deload day 3

3x squats 245 for 5
3x deadlift 315 for 5
Bfr leg ext. 185lb 30-15-15-15
Bfr leg curls 185lb 30-15-15-15
Standing calve raises 3x 300 for 15

Easy breazy, trying to get extra sleep before class starts!

[The Solution]

3 short deloads and a couple days off before the new routine?

[DiamondMaker]

Deload day 4
(fat gripz on everything)

3x incline db press 70lb for 5
2x dips for 15
3x pull ups for 15
3x shoulder press 95lb for 5
3x lateral raises 30lb for 12
BFR tricep rope ext. 70lb 30-15-15-15
BFR db curls 30lb's 30-15-15-15

3 short deloads and a couple days off before the new routine?

5 days of 60-70% weights, 2 complete off days. I don't like taking too many days off lol.

[DiamondMaker]

Here is the layout for the new routine:

Monday- Hyper upper body
Tuesday- Legs A
Wednesday- off
Thursday - Legs B
Friday - Power upper body
Saturday- off
Sunday- Legs c (Power)


I'm deciding between doing 3 different types of leg workouts (like all different movements on each day) or doing the exact same movements but just different rep ranges and rest periods.

So here is routine I'm leaning more towards

Leg A/ 8-12 reps (non-failure)(single-leg/quad focus)
3x squats
3x one-leg leg press
3x split squats
BFR single-leg leg-ext. cluster
3x GHR
2x single-leg leg curls

Leg B/ 12-15 reps (non-failure)(hamstring focus)
3x squats
3x hack squats
3x RDL
BFR leg curls
BFR inner-abductor

leg C / Power day (near-failure)
Ramp up of squat sets of 5 reps to 100% effort set
3x Deadlifts
2x Cable pull throughs
1x BFR leg-curls

[DiamondMaker]

Today was the last deload work out, tomorrow will be some cardio and then Thursday I being the new phase.

This is the finalized routine for the moment. One important thing I will be trying hard to incorporate is NOT going to failure on any day (especially power days).

While I did have success on the 3x upper routine, I burnt out really quick by pushing to failure too often- so I won't make the same mistake twice.

1 in the tank is the new motto.

During this deload my macros were at 440c260p80f
My weight slightly dipped and since I only have about 10weeks until I'd like to start my prep, I'm going to be adding in an additional 350kcals putting me at about 500c 265p 90f.

I will also still be doing cardio on wednesdays and saturdays but I'm not yet decided on if I will be doing hiit since it may interfere with all of the leg training. I may try doing upper body hiit (perhaps kettle bell swings or jump rope). I also will be doing neck work after all my upper body days.

Monday hyper upper 8-15 range:
(Fgz= fat gripz) (/ means superset)
3x incline db press w/fgz
3x dips

3x lat pull down
3x db rows
3x neutral grip pull ups

3x Scott press w/fgz
3x incline lateral raise w/fgz

3x db incline curls/3x db tri ext
2x strict curls /3x tricep rope
Bfr ez bar curls w/fgz
3x hammer curl /3x wrist curl

3x rear delt machine

Tuesday Hyper lower 8-12 reps :
5x squats
2x one-leg leg press
2x split squats
BFR single-leg leg-ext. cluster

3x GHR
2x single-leg leg curls

3x standing calve raise
2x toe in raises

3x hanging ab raises
3x rope crunch
3x planks

Thursday Hyper legs 12-15 reps:
3x squats
3x hack squats

3x RDL
BFR leg curls
BFR inner-abductor

3x Seated calve raises
2x one leg seated calve raises

5x v-ups
3x planks

Friday: Power upper
ramp up of flat bench
2x db incline fly

3x ohp
3x Scott lateral raise

ramp up of barbell row overhand
3x pull ups medium width
3x shrugs

3x skull crushers
4x db standing curl
1x bfr ezbar curl
(3x wrist curl/3x reverse curl )- optional

Sunday/ legs power
Ramp up of squats
2x hack squat

3x Deadlifts
1x BFR leg-curls
2x cable pull through

3x weighted leg raises
2x ball twists
3x planks

[pastorpritch]

Looks like fun!
Can't wait to see how you're doing at the end of this and looking forward to the journey.

[The Solution]

What shows you eyeing up brother?

[DiamondMaker]

What shows you eyeing up brother?

Thinking something in the end of July local/small and then maybe the OCB mid-Atlantic(IFPA qualifer) 4 weeks later to see where I hang among the real deal.
Nothing in stone yet but I have to make this year count twice for not following through last year!

[DiamondMaker]

1/31/13
Hyper lower

High bar 225 for 12,12,10
Incline Hack squat 3pps 12,8,8
Bfr leg ext. cluster 185

Rdl 315 for 12,10,10
Bfr seated leg curl cluster 185

Seated calve raise 4x 6plates for 15
V-ups w/kettle bell 5x15 reps

First time doing high bar in a while and it felt super easy. Shot low with all my numbers so that I can work though my old pr's and not burn out.
Time to grow.

[DiamondMaker]

2/01/13
Power Upper

Bench press
255 for 3
245 for 3
245 for 3

Db incline fly 2x 70s for 6
Shoulder press 155 for 5,3,3
Scott lateral raise 45's for 6,6

Barbell row
285 for 5
305 for 4
305 for 3

Medium width pull up, bw+70 for 7,5,5
Skull crushers 135 for 12,8,8
db standing curls 55's for 5,5,5,5
BFR ez-bar curls 70lb 30-15-15-15

Reverse wrist curls 3x 25 for 8
Hammer curls with fat grips 3x 40's for 5

Nothing to failure, really solid workout. Probably could have gotten 255 for 4 and certainly could have gotten the 245's for 4/5 but just didn't' want to burn out early. Hoping to get to 275 for at least 3 reps by april.

Getting in 500carbs is starting to feel like a chore, especially because today I only had time to eat 3 meals and all the food in my apartment is diet reared/high fiber. Not sure how I'm going to be able to handle sunday's carb ups at 700c 245p 70f. A box of pop tarts daily may be the new staple.

[The Solution]

700g of carbs is as hard as you make it

Complete Pancake Mix + Whey Protein + Water + Baking Powder = Easy!
Bananas = Easy
A poptart or two
Lots of rice/pasta (Strifry's)

[DiamondMaker]

2/1/13
Power lower
Squats
135 for 5
225 for 5
235 for 5
265 for 5
295 for 5
325 for 4 (1 in tank)
330 for 3 (1 in tank)

Deadlifts (focusing on leg drive)
135 for 5
225 for 5
315 for 3
365 for 1
405 for 1
425 for 2
425 for 2
425 for 3

Good mornings
95 for 6
145 for 6
195 for 5

Didn't have enough time to do the extra accessory stuff today but really good workout.
Squats felt fresh and I purposefully kept a little left over. Getting my grove back on deads and mostly focused on my explosiveness with my leg drive. I have no doubts I will finally pass the 455 milestone by the end of February.

700g of carbs is as hard as you make it

Complete Pancake Mix + Whey Protein + Water + Baking Powder = Easy!
Bananas = Easy
A poptart or two
Lots of rice/pasta (Strifry's)

I pretty much wrote my carb concerned because I was hoping for your input lol. With the cake mix do you just oven it or is there another trick?

[The Solution]

Easy one for ya:

http://www.youtube.com/watch?v=BIX9s1A0Jk0

[pastorpritch]

Great workout
I've never focused on leg drive before, I'll have to give that a go.

[DiamondMaker]

2/4/13
Hyper upper
Fgz= with fat gripz

Incline db press (fgz) 3x70's for 12
Dips bw+45 for 12,10,8

Lat pull down 3x210 for 12
Db rows feet together 2x90's for 8
Db row feet apart 90's for 9
Neutral grip pull ups bw+45 10,8

Scott press (fgz) 4x50's for 10
Incline lateral raise 3x20 for 10

Incline curl (ct) 3x 45 for 8
Superset w/tricep rope ext.

Strict curls (ct) 40's 12,12,9
Ss w:/One arm cable tricep ext

Bfr reverse preacher curl (fgz) 45lb 30-15-15-15
Standing wrist curl 2x 70's for 15
Rear delt machine 2x 265 for 8

2/5/13
Hyper lower 8-12 range
Squats 3x275 for 8
Split squats 2x185 for 6
Single-leg leg press 2x 4pps for 8
Bfr leg ext. single-leg 110lb cluster
Ghr bw for 8,6,6
Single-leg leg curl 2x110 for 15
Seated calve raise 3x 3pps for 15
Standing calve raise 3x 400 for 15
Hanging ab raises 4x bw for 12
Ab twists with 25 plate 3x 20 reps

Getting into a rhythm with this new split. Testing weights, next week should see some nice jumps.

[DiamondMaker]

Easy one for ya:

http://www.youtube.com/watch?v=BIX9s1A0Jk0

Awesome will try tomorrow.

Great workout
I've never focused on leg drive before, I'll have to give that a go.

I'm feeling a big difference in actual muscle stimulation. I'm hoping to see a difference in strength soon too.

[DiamondMaker]

2/7/13
Power Upper

Bench
bar x 5
135 x 5
185 x 3
235 x 1

255 x 3
245 x 3
245 x 3

Dips
Bw x 8
90 x 6
90 x 6

Shoulder press
bar x 5
95 x 5
135 x 3

155 x 5
155 x 4
155 x 4

Barbell rows
135 x 5
225 x 5
275 x 3
315 x 4
335 x 3 (pr)

Pull ups Wide grip
bw x 8
70 x 6
70 x 6

Skull crushers
95 x 8
145 x 12
145 x 8
145 x 9

Db standing curls (non-alt)
30 x 8
55 x 6
55 x 6
55 x 6
55 x 6
40 x 12 (CT)

Woke up sick today, had a low-grade fever but my buddy wanted me to lift so I took some caffeine and dayquil went anyway. Decent workout, pretty much same numbers as last week. I was scheduled to do lower hyper today but I was concerned that I might get even more sick tomorrow and not be able to lift so this workout took precedence (since I already did legs twice this week).
My upper body looks like it lost some "size" since I switched over to the 3x leg routine. I thought it was in my head but my arms are actually measuring a little smaller - I keep telling myself it's just from not being as full but then I also realized that even on my original phat setup I was doing some sort of upper body training at least every 2nd day, so going 3 full days without training upper is really weird for me.
Hopefully I feel better tomorrow and will get to do some squatssss

[ch3v3ll3]

gains were prolly just some localized inflammation, really. Doubt it's something to worry about. Could always throw in some curls on a leg day too.

[ch3v3ll3]

btw, you using leg drive on benching? I have yet to really play with it and was curious of your thoughts. As ridic as it sounds, I always viewed it as cheating, ha.