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!

[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!

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:



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-f...ated-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-f...ated-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!

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.