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  1. #241
    Registered User DiamondMaker's Avatar
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    Originally Posted by ch3v3ll3 View Post
    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.
    Originally Posted by ch3v3ll3 View Post
    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.
    Yeah I agree, I don't think that I've actually lost any muscle but at the same time I kind of realized that even on my original phat routine I never went longer then like 2 days without doing something upper body, so I almost feel like super "flat" because of it lol. Mean while my quads are looking full as hell.

    I'm not very effective at using leg drive on my bench because the benches I use are kind of slippery and I end up sliding if I really "pedal" reps out. However I do keep my feet extremely planted and probably couldn't lift as much if my feet weren't.
    I don't think i've said this before but my grip is actually rather narrow - some might even call it close grip.
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  2. #242
    ISOFLEX'D xStevenx's Avatar
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    Great log so far!
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  3. #243
    Chef Bob The Solution's Avatar
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    Using leg drive can be tricky to messing up staying tight on your bench definitely something that doesn't happen or learn overnight
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  4. #244
    Registered User DiamondMaker's Avatar
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    2/8/13
    Hyper lower
    High bar squats 230 12,12,10
    Incline hack squat 3pps 10,10,10
    Bfr leg ext 200 25-15-15-12
    Ghr bw for 9,8,8
    Bfr leg curl 185 30-15-15-15
    Standing calve raises 3x 405 for 15
    Toe in calve raises 2x 320 for 15
    Abdominal rope crunch 3xstack for 15

    I'm sick, still lifted, went a little up on everything.
    Weight at 198
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  5. #245
    Registered User DiamondMaker's Avatar
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  6. #246
    Chef Bob The Solution's Avatar
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    Seeing quad separation there man. Sweep is coming along as well!
    Good work in here brother.
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  7. #247
    Registered User DiamondMaker's Avatar
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    2/10/13
    Power Lower / hyper back

    Sumo deadlifts
    135 for 5
    225 for 5
    315 for 5
    365 for 5
    405 for 5 (heaviest i've ever tried on sumo)

    Incline hack squats 3x 4pps for 4
    Cabe pull throughs 3x stack for 15
    super set with/ wide grip pull ups bw+45lb for 10,8,8
    Db strict curls 4x 45 for 7
    Rear delt lateral raise 3x 30 for 12

    Still fighting illness, thought i'd try something totally different today, enjoyed it. I will no longer be doing a hyper upper day, but rather a hyper chest/shoulder/tricep day and then splitting up back training onto my lower days that I also deadlift.
    Considering there isn't a lot of time left before I being prep I want to really focus on legs/lats!


    Originally Posted by The Solution View Post
    Seeing quad separation there man. Sweep is coming along as well!
    Good work in here brother.
    Thanks man, I really want to be confident in my legs when I step on stage this year. My ham's have come up a lot, now it's time to get the full package.
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  8. #248
    K7-Leetha ch3v3ll3's Avatar
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    how does sumo feel for you? I imagine quite a bit weaker given your height?
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  9. #249
    Registered User DiamondMaker's Avatar
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    Originally Posted by ch3v3ll3 View Post
    how does sumo feel for you? I imagine quite a bit weaker given your height?
    In short I'd say I can pull more conventionally but I'm not so sure by how much. My estimated 1rm on conventional is probably 470 and based on today maybe 445 on sumo.

    However I have an easier time utilizing leg drive with sumo. In conventional I naturally want to stiff leg the weight and I think I probably could train to move more sumo.
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  10. #250
    Registered User DiamondMaker's Avatar
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    2/11/13
    Hyper "push"

    Db flat bench (w/fgz) 80's for 12,10,8,8
    Incline db fly 60's for 9,9,9

    Scott press (w/fgz) 50's for 9,9,7
    Incline lateral raises 20 for 10,10,10
    Standing strict lateral raise 25 for 12,12,12
    Rotator cuff movements

    Standing single-arm tricep ext. 45 for 9,8,8
    Cable single-arm underhand tricep ext. 32.5 for 10,10,10
    BFR rope ext. 55lb for 30-15-15-15
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  11. #251
    Chef Bob The Solution's Avatar
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    Dig the fat grips? Does your gym have a fat-bar for bench/Close Grip Bench? I found it helps a ton with MMC on that bigger bar.
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  12. #252
    Registered User DiamondMaker's Avatar
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    Originally Posted by The Solution View Post
    Dig the fat grips? Does your gym have a fat-bar for bench/Close Grip Bench? I found it helps a ton with MMC on that bigger bar.
    I like the fat grips a lot but I'm still figuring out when they're best for me to utilize.
    In the presses I don't notice any loss of reps (like I can pretty much do the same with or without them) and I believe I am getting a little extra forearm stimulation which is cool. But I feel like with pulling and most other back movements I have to drop the weight to the point where it becomes a "forearm only" movement.

    I don't have access to fat bars, but I can imagine they would work really well together. The dumbbells at my gym are actually a bit thicker then the standard size -so they become pretty challenging when used with the gripz.
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  13. #253
    Registered User DiamondMaker's Avatar
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    2/12/13
    Hyper lower/back/biceps

    Squats 275 for 8,8,8
    Split squats 185 for 7,7,7
    Rdl 315 for 10,10,10
    Bfr hamstring seated curl cluster
    200(stack), 25-10
    drop to 185 for rest of set, 15-12

    Seated cable row (underhand) 180 for 12,10,8
    Scott straight arm pull down 72.5kg for 10,8,8,8

    Incline db curls (ct) 40 10,8,7
    Bfr ez bar curls 70lb
    Db hammer curls 55 for 9,8,8
    Superset w/ ezbar wrist curl 80 for 15,10,8

    Seated one arm calve raise 3x 135 for 12
    Superset w/ hanging ab raise 3xbw for 12

    Weighted in at 200.5lb today... Heaviest I've ever been yet still leaner then last years peak of 199.

    Today's workout was super long and probably too much (although everything was with like 2 left in the tank) but I've missed some accessory work last few sessions since I've been battling illness and decided to put the time in.

    Interestingly doing legs 3x a week is no where near as taxing on me as doing upper 3x a week. This is probably partly due to me now trying hard not to go to failure but I also think part of it is that my lower body really does better when pushed closer to over reaching then my upper body does.
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  14. #254
    Registered User DiamondMaker's Avatar
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    Was digging around through some photos today and found these two from when I was on a trip last year. Looked pretty lean on the beach but skinny in clothing - going to be different this year!
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  15. #255
    Registered User DiamondMaker's Avatar
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    2/14/13
    Hyper lower
    High bar 235 12,12,10,8
    Incline Hack sq 3pps 12,12,12
    Single leg leg press 4pps+5lb 9,9
    Bfr leg ext. 200 30-15-15-15
    GHR 8,7,7
    Single leg leg curls 110 15,15
    Standing calve raises 400 18,15,17
    Toe -in raises 340 15,15,15
    Toe -out raises 300 25
    dropset 200 for 20
    Kneeling rope crunch
    62.5 20
    72.5 20
    82.5 20
    92.5 15
    97.5(stack) 15
    Lying core twist 25lb plate 2x30

    Best workout I've had in over a week. Everything felt good and I had excellent mind muscle connection especially with my quads which typically I have harder time feeling.
    Illness is just about over.
    only 4lb away from my offseason weight goal.
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  16. #256
    Registered User DiamondMaker's Avatar
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    2/16/13

    Power Upper

    incline db press 100's 3, 95's 4,4
    Dips bw+95lb 6,4

    Pullup's med width bw+70 for 6,5
    Smith rows 3x 275 for 5

    OHP 155 for 3 (pr?), 145 for 3,3 (both with 1 left)
    Shrugs 3x 405 for 10
    Scott lateral raise 35lb,40,45,50 all for 8

    BFR db curls 30's 25-12-12-12
    Reverse ez-bar curls 4x 70lb for 15

    Skull crushers 135 (quickly realized last week I actually did 125, not 135 lol) 8,5,5
    ez-bar wrist curls 90lb 12,8,8

    Have a little flare up of bicep tendonitis, nothing too serious and I'm pretty sure it was caused by me doing cable underhand rows the other day on top of already doing bicep/back 3x a week. So just did bfr instead of typical curls. OHP press felt really good, I would be super happy with 185 for 1rm by the time prep starts.
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  17. #257
    Chef Bob The Solution's Avatar
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    I have seen people talk about bicep problems with underhand rows, that is why i stay away from them unless i am doing them on the smith and very slow/controlled (with explosive reps) hope it is not a serious problem bud.
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  18. #258
    Registered User DiamondMaker's Avatar
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    2/17/13
    Power Lower + Hyper back

    Squats
    135 - 5
    195 - 5
    235 - 5
    265 - 5
    295 - 5
    325 - 3
    325 - 3
    325 - 3

    Incline hack squat
    3pps+25+10 2x 5 reps

    Sumo deadlifts
    135 -5
    225 -5
    315 -5
    365 -3
    405 -3
    405 -3
    405 -3

    Cable pull throughs, stack+30lb added 2x 15 reps

    Wide grip pull ups, bw+45 8,6,6
    Neutral grip pull ups, bw+45 5,5
    rear delt machine 265 8,7,7
    Db strict curls non-alternating w/fat gripz 40's 10,7,7,7
    Db hammer curls strict non-alt 3x50 for 7 / super set/ ez bar wrist curls 80lb 12,12,8

    Sticking with sumo from here on out. This week was 3's on squat/dead, next will be hopefully 5's.

    Weight hovering between 199-201.

    Originally Posted by The Solution View Post
    I have seen people talk about bicep problems with underhand rows, that is why i stay away from them unless i am doing them on the smith and very slow/controlled (with explosive reps) hope it is not a serious problem bud.
    All last year I went pretty heavy on underhand bb rows (like up to 275ish) and never had any problems - for some reason the cable variation gets me. Bicep felt 100% today though, just food for thought in the long-term.
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  19. #259
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    Underhand rows are known to cause bicep tears, be careful with those.

    You look as white as me in that beach pic! Looking lean though! I hear ya on looking small in regular clothing.

    Good stuff man.
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  20. #260
    Chef Bob The Solution's Avatar
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    In for tempo training
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  21. #261
    Registered User DiamondMaker's Avatar
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    2/18/13
    Hyper Push
    w/Tempo (3:0:1) (n: pause:c)

    Db flat press 85 10,8,8,8
    db incline fly 60 10,9,8
    Scott press 50 10,9,8
    Incline lateral raise 20 11,11
    standing lateral raise 25 12,12,12
    cable front raises 17.5(kg) 8,8

    JM incline press (tempo 5:0:1) 85 10,10,10
    standing db tricep ext. single arm 45 5,5,6
    BFR rope ext. 62.5 (kg) 30-15-15-15

    Counted tempo today and realized I naturally already do a 3:0:1 ish tempo pace with upper, but I think tomorrow legs will be harder since I have a tendency to pause between reps on squats.


    Originally Posted by jpfaherty View Post
    Underhand rows are known to cause bicep tears, be careful with those.

    You look as white as me in that beach pic! Looking lean though! I hear ya on looking small in regular clothing.

    Good stuff man.
    Not this year

    last year (swimming in a size medium top)


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  22. #262
    K7-Leetha ch3v3ll3's Avatar
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    Look jakked as **** in that beach pic...when will it be my turn?? lol

    Def have some solid genetics to go far in this sport in terms of structure, etc. I think you could rival Rsardinia in a few more years, man. You've got a lot of balance from top to bottom and back to front that you don't usually see at your age, ESPECIALLY at your height.

    edit: oh, and bro this year you gotta be rockin dem short short trunks...nomsaiyan dawgg?







    yes homo.
    Last edited by ch3v3ll3; 02-18-2013 at 08:01 PM.
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  23. #263
    Registered User DiamondMaker's Avatar
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    Hyper lower(8-12) + back (12-15)

    Low bar 3x 275 9
    Split squats 3x 185 8
    Sumo 3x365 7
    Bfr leg curl 200 30-15-14-12

    Bb oh row 3x225 11
    Straight arm pull down 67.5(kg) 12,10,9,8

    Incline curl (ct) 3x40 9
    Bfr curls(fgz) 70 30-12-12-10
    Hammer curls (fgz) 3x45 5

    Calve raises 3x400 15
    Seated calve raise 2x 3pps 15

    Switched rdl's to sumo today so I can practice my form.

    Originally Posted by ch3v3ll3 View Post
    Look jakked as **** in that beach pic...when will it be my turn?? lol

    Def have some solid genetics to go far in this sport in terms of structure, etc. I think you could rival Rsardinia in a few more years, man. You've got a lot of balance from top to bottom and back to front that you don't usually see at your age, ESPECIALLY at your height.

    edit: oh, and bro this year you gotta be rockin dem short short trunks...nomsaiyan dawgg?



    yes homo.
    Hahaha maybe this year I can pull off the shorts.
    Thanks for the compliments man. I have always thought Robbie and I had similar lines but my guess is if I ever made it to the Ifpa our physiques would no longer resemble each other.
    I'm not blessed with his wow factor symmetry and grade-A delt/arm tie-ins but I may have the potential to be more well rounded.
    Either way it's sick to be compared to such a epic physique!
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  24. #264
    Registered User DiamondMaker's Avatar
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    2/20/13
    Cardio miss 300kcal on elliptical.

    Today marks 40 days out from the start of prep, and in my mind the last 40 days I have to make improvements.
    With the last few weeks I will be giving some additional attention to trying to make some sort of dent in my left quad/right quad asymmetry.

    I have tried over the last 10 months to incorporate more single leg movements incase my left (smaller) leg was lazy but truthfully I knew this probably wouldn't correct my imbalance since I had already done single leg movements. I also noticed that despite a difference in size in quads, there is very minimal if any difference in strength.

    I started to theorize that my legs might be very slightly different lengths- but I don't think that theory makes sense since my hamstrings,abductors,glutes are symmetrical.

    This leads me to believe that:
    1) There are some insertion point differences despite it not actually being visually obvious.
    2) I may not have as strong of a muscle mind connection (possibly even nerve differences) with my left quad.

    As a last resort I have decided to incorporate a few sets of left-leg only single leg extension to all three of my leg days.
    I've been hoping to avoid this route because it could get tricky down the road (with the left becoming stronger or forever requiring more volume etc) but maybe I can at least spark a little progress and close the gap a tad before I prep.
    If anyone has had any success with correcting symmetry issues please post your experience.

    Cliffs:
    - 40 days until prep
    - taking a stab at correcting my smaller left quad by adding additional left side only volume
    - hope this doesn't cause more issues
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  25. #265
    Registered User DiamondMaker's Avatar
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    2/21/13
    Hyper lower

    High bar 235 4x12 (4:1:1 tempo)
    Single leg 4pps+5 10,9
    Bfr leg ext. 215 30-15-15-15
    Sl Leg ext. 2x110 for 8
    Left leg ext. 3x110 for 8
    Ghr 9,8,8
    Calve raises in/out 3x300 for 10/10
    Glute press 2x110 for 10
    V-ups 4xbw for 15
    Vacuum Planks 2x 60 seconds

    2/22/13
    Power upper

    Flat bench
    135 for 5
    185 for 3
    235 for 1

    260 for 3 (pr)
    245 for 3 (easy)
    245 for 4

    Incline db fly
    70's for 9, 7

    Medium pull ups
    Bw for 8
    Bw+70 for 6
    Bw+70 for 5
    Bw for 15

    One-arm Db rows
    60 for 5
    80 for 5
    100 for 5
    120 for 5 (stacked 20 on 100)
    135 for 3 (stacked 35 on 100)
    100 for 12

    Bb shoulder press
    95 for 5
    135 for 3
    155 for 4
    155 for 5
    155 for 5

    Scott lateral raises 50 8,7,6
    Superset w/ db curls 55 8,6,6

    Db tricep ext. SA 45 12,12,15

    Bfr reverse curl 60lb 30-15-15-15
    Wrist curl ez bar 90lb 12,12,12

    Bench is finally making moves. 275 is on the horizon.
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  26. #266
    Registered User stubbee21's Avatar
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    I just read your issue with your left quad and I actually have some of the same issues, but I know that mine is likely from what my chiropractor calls "chronic short leg". From what she explained to me my hip basically gets out of place and I end up with a several cm difference in leg length when things shift out of place.
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  27. #267
    Registered User DiamondMaker's Avatar
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    Originally Posted by stubbee21 View Post
    I just read your issue with your left quad and I actually have some of the same issues, but I know that mine is likely from what my chiropractor calls "chronic short leg". From what she explained to me my hip basically gets out of place and I end up with a several cm difference in leg length when things shift out of place.
    Is it just your quad that is different size or also overall leg mass? Any sort of things that your chiropractor recommended to do to avoid this/correct this?
    Thanks for the reply man.
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  28. #268
    Chef Bob The Solution's Avatar
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    if you hit 260 for 3, you easily got 275 man.
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  29. #269
    Registered User stubbee21's Avatar
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    Originally Posted by DiamondMaker View Post
    Is it just your quad that is different size or also overall leg mass? Any sort of things that your chiropractor recommended to do to avoid this/correct this?
    Thanks for the reply man.
    I very rarely take measurements just because of factoring in bf% and what not, but I notice a slight difference in the shape/size in the vastus medialis primarily. I'm curious now that we are on the subject so I will measure to see if there is a big disparity. My right side is dominant and also the leg that shortens when everything decides to shift on me therefore I am supposed to wear a lift in my shoes at all times. It's nothing huge, just a small insert that goes in my shoe to level things out a bit.
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    K7-Leetha ch3v3ll3's Avatar
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    Originally Posted by The Solution View Post
    if you hit 260 for 3, you easily got 275 man.
    x2 you definitely got it man.
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