BDiamond's Beastly Bulletin

[TheMatzah]

all I buy is ezekiel - rest of fam doesn't like it - so win for me!

Job lots aren't down here, not near near ocean either

At my local grocery store {Publix} it was $4.89 donotlike

I'll have to shop around, maybe trader joe's has it cheaper? whole foods, I dunno...but I'll on the hunt.

Actually like it better like almond butter I've been getting at costco.

[BDiamond]

all I buy is ezekiel - rest of fam doesn't like it - so win for me!

Job lots aren't down here, not near near ocean either

At my local grocery store {Publix} it was $4.89 donotlike

I'll have to shop around, maybe trader joe's has it cheaper? whole foods, I dunno...but I'll on the hunt.

Actually like it better like almond butter I've been getting at costco.

I've turned a lot of people on to the Ezekiel and PB and Co combo. Can't be beat! Can also step it up a notch and make a sandwich with it using a banana. Mmmmmmm.

[therockap1]

Local grocery store had Ezekiel bread on sale for $2.99, needless to say I stocked up on that Win in my book!

Need to go find that PB you guys been talking about

[TheMatzah]

I've turned a lot of people on to the Ezekiel and PB and Co combo. Can't be beat! Can also step it up a notch and make a sandwich with it using a banana. Mmmmmmm.

Yup that's great together. I've gotta try that dark chocolate spread. Looks
Awesome

[BDiamond]

Local grocery store had Ezekiel bread on sale for $2.99, needless to say I stocked up on that Win in my book!

Need to go find that PB you guys been talking about

Must. find. grocery store. like that. It's typically $5.99 here. Use about a loaf a week.

[therockap1]

Must. find. grocery store. like that. It's typically $5.99 here. Use about a loaf a week.

Yeah usually I buy 1 loaf and make it last 2 weeks. Typcially same price for me, freezer fully stocked

[NoFitnessNoLife]

Made a pact to start using MyFitnessPal app more consistently as I think I've been going over the 3900 cals per day on this bulk the last few weeks and it's showing. Time to get serious.

Yeah, damn I wish I could take so many cals on bulk as well haha.
but 4000 kcal is a job actually... (depends on what you eat of course )

[NoFitnessNoLife]

Still feeling the effects from moving. It's funny how you train heavy in the gym and think nothing of it, but when you do something your body isn't accustomed to it just beats you to ****!

I know right.
Deadlift and squating heavy feels so ''easy'', but when you actually need to move / or lift something else which isn't even that heavy... it feels like ton! ...

Btw, I'm jelly for those peanut butter things, we really don't have that stuff here in Finland...
You guys need to send me some samples and I'll send you some rye bread haha.

[BDiamond]

I know right.
Deadlift and squating heavy feels so ''easy'', but when you actually need to move / or lift something else which isn't even that heavy... it feels like ton! ...

Btw, I'm jelly for those peanut butter things, we really don't have that stuff here in Finland...
You guys need to send me some samples and I'll send you some rye bread haha.

Ha I'm sure you got some good stuff over there that's not available over on this side of the globe!

[BDiamond]

Forgot my log book in my car this morning, so numbers will come later today. Had a nice slow tempo controlled workout. I like to use these from time to time to mix it up. I can't go as heavy, but they kick my ass even more so. Have a weird pulled muscle in my back that will need some attention from the GF tonight but other than that things are well.

[BDiamond]

Ok lets get yesterdays workout updated:

Low Incline DB Press
80x10
85x10
90x8

Hi Cable Fly
30x10
35x10
40x8

Bent Over Barbell Row (Pendelay-ish)
225x6
225x6
225x7

Iso Close Grip Pull Down
50x10
70x10
90x7
100x6

Rope Face Pull
25x12
30x12
35x12

Incline DB Curl
40x10
45x7
35x5

Incline DB Overhead Ext
60x12
80x10
90x10
100x10

[BDiamond]

I have a killer knot in my back that's messing with me. Had my girlfriend try to get it out last night and also did some foam rolling after my workout today, but it's still a pain.

Front Squat
225x8
245x8
265x8

Hack Squat
410x5
410x5
410x5

Iso Leg Ext
70x10x10
80x10x10
90x10x10
100x10x10

SLDL
225x10
245x10
265x10

Iso Leg Curl
120x10x10
125x9x9
130x5x5

Seated Calf
90x10
110x10
130x8
130x8
130x8

Calf Press
250x10
270x10
290x10

[irish.red]

strong front squats- what stance do you use?

[BDiamond]

strong front squats- what stance do you use?

I used used wrist straps and did a variation. Found it's easier to control heavier weight.

[TheMatzah]

Great vid, I truly hate the front squat, but will try that method next week.

[therockap1]

Forgot my log book in my car this morning, so numbers will come later today. Had a nice slow tempo controlled workout. I like to use these from time to time to mix it up. I can't go as heavy, but they kick my ass even more so. Have a weird pulled muscle in my back that will need some attention from the GF tonight but other than that things are well.

How's the back today?

[BDiamond]

Great vid, I truly hate the front squat, but will try that method next week.

Like anything, it takes some getting used to, but I find it lets me go heavier than using the under arm or the cross arm method.

How's the back today?

Its so-so. I have a knot about the size of a golf ball just to the left of my spine (feels like it's right on the lower end of my rhomboid. Just more uncomfortable than anything. Thanks for asking!

[therockap1]

Its so-so. I have a knot about the size of a golf ball just to the left of my spine (feels like it's right on the lower end of my rhomboid. Just more uncomfortable than anything. Thanks for asking!

I had the same thing last summer, the wife had some perscription muscle relaxers, in two days of taking those and her massaging the knot it was gone and I felt like a million bucks. Lol

[BDiamond]

I had the same thing last summer, the wife had some perscription muscle relaxers, in two days of taking those and her massaging the knot it was gone and I felt like a million bucks. Lol

Def feel better after the weekend!

Here is today's workout, video to follow shortly.

Dead Lifts (no straps)
405x5
425x5
445x5

Lat Pull Down
160x10
180x8
200x6

Incline DB Bench
100x8
105x6
105x4

Low Cable Fly
20x10
25x10
30x8

DB Side Laterals
30x10
30x8
30x6

Barbell Curl
95x10
105x6
105x6

Rope Press Down
57.5x10
65x10
72.5x9

[BDiamond]

As mentioned earlier, just some clips of my first sets:

[therockap1]

Glad you feel better and nice #'s on deads!

[BDiamond]

Glad you feel better and nice #'s on deads!

Thanks man. Just need my grip strength to catch up!

[BDiamond]

Had legs today and hit a new PR on squats for my current body weight of 217lbs.

Pre Workout: 5 grams creatine, 5 grams citrulline malate, 5 grams beta alanine, 1 gram acetyl l-carnatine

Squats
410x5
410x5
410x5

Close stance leg press
450x12
540x12
630x12
720x12

Leg Ext
205x12
220x8
225x8

Laying Leg Curl
175x10
180x8
185x6

Seated Leg Curl
190x10
195x10
200x8

Calf Press (both feet)
230x12
250x12
270x12

Calf Press Iso
150x12x12
170x12x12
190x12x12

Post Workout Nutrition: 2 whole eggs, 3 egg whites, 2 pieces Ezekiel bread, 2 tablespoons Bee's Knees peanut butter. 528 calories, 50 carbs, 36 protein, 23 fat.

[therockap1]

Had legs today and hit a new PR on squats for my current body weight of 217lbs.

Pre Workout: 5 grams creatine, 5 grams citrulline malate, 5 grams beta alanine, 1 gram acetyl l-carnatine

Squats
410x5
410x5
410x5

Close stance leg press
450x12
540x12
630x12
720x12

Leg Ext
205x12
220x8
225x8

Laying Leg Curl
175x10
180x8
185x6

Seated Leg Curl
190x10
195x10
200x8

Calf Press (both feet)
230x12
250x12
270x12

Calf Press Iso
150x12x12
170x12x12
190x12x12

Post Workout Nutrition: 2 whole eggs, 3 egg whites, 2 pieces Ezekiel bread, 2 tablespoons Bee's Knees peanut butter. 528 calories, 50 carbs, 36 protein, 23 fat.

Congrats on the PR and I know your gonna hook me up with one of your shirts right? Lol

[TheMatzah]

Nice squat PR u beast....


ditto on tee - do want........................................please

[BDiamond]

Ha we'll see about the shirts. I'm probably going to go with an online distributor so I won't actually have any stock myself. Anyways, off day today so went in this morning for light cardio and some ab work. Hope every one is having a great morning.

[therockap1]

Ha we'll see about the shirts. I'm probably going to go with an online distributor so I won't actually have any stock myself. Anyways, off day today so went in this morning for light cardio and some ab work. Hope every one is having a great morning.

Hope you enjoyed your off day!

[BDiamond]

Sorry for the lack of updates yesterday. Felt like crap all day. Still hit the gym yesterday and today though. They were light sessions as tomorrow I'm leaving for a week long vacation. Here's the numbers:

Incline Barbell Bench
135x10
185x8
225x3
225x3
225x3

Pec Deck
130x10
160x10
190x10

Bent Over BB Row
135x10
185x8
225x3
225x3
225x3

Seated Close Grip Row
140x10
160x10
180x10

Face Pull
20x10
27.5x10
35x10

Tricep Push Down Straight Bar
35x10
42.5x10
50x10
55x10

Life Fitness Preacher Curl
90x10
110x10
125x7

[BDiamond]

Front Squats
115x10
115x10
115x10

Single Leg Press
130x10x10
130x10x10
135x10x10

Laying Leg Curl
145x10
160x10
175x10

Leg Ext
130x10
150x10
170x10

Iso Leg Curl
80x10x10
90x10x10

Calf Press

150x20
170x20
190x10

[nads786]

Good work in here, love the videos too!