Diamondmaker's 2012 offseason log

[DiamondMaker]

3/12/13
Hyper back/shoulders

Pendlay rows 3x225 for 5
One arm cable row 3x75 for 12
Medium width pull up 3xbw for 15
Lat pull down medium width 3xstack for 8
Db shoulder press 70 12,12 75 8
Isometric lateral raise holds 3x 15lb
Rear delt machine 2x265 for 8
Isometric rear delt machine holds 2x205
Calve machine shrugs 3xstack for 15

Bfr super set
Ez bar curl 60lb 20-20-20-20-20
With fat grip db farmer walks w/50lb

Macros have been pushed up to:
525c 250p 95f normal days
475c 250p 80f cardio days
Haven't been doing any high days but ill be adding in a once a week 750c 225p 80f day on hyper legs just to get my metabolism juicedddd (or for fun?)

Deload week next,
1-2 weeks left of "bulking" hit that 205 goal,
next stop shredsvile baby!!!!

[The Solution]

750 carbs? thats all! Damn son better open up the bakery!

[DiamondMaker]

750 carbs? thats all! Damn son better open up the bakery!

I lift things, I eat things.

[DiamondMaker]

3/14/13
Power upper

Pendlay rows
225 for 5
225 for 8
245 for 5

One-arm cable row
95 for 8
105 for 5
105 for 5

Medium width pull ups
bw+ 45 for 8
bw+ 45 for 8

Incline db press 3x90s for 5

OHP 3x 135 for 4

Isometric holds at top/ constant tension lateral raises 3x 20

Db strict curls
45s for 5
50 for 5
55 for 5
55 for 5

BFR ez-bar curl 80lb 25-12-12-12

Db tricep ext. 45 for 8,10,10
Db tricep kick backs 45 for 12,12

Db wrist curl (to finger tips) 45 for 6, 40 for 8,8
super set with/
Hammer curls 3x55's 10

more shoulder rehab stuff/cuff work

Got my new belt in the mail, excited to use it tomorrow for lower. Shoulder still not 100% but this was the first time in 2 weeks that I tried going a little heavier on pressing and it honestly was not bothering me during the actual movement . Tomorrow I will hear the final doctor verdict, so hoping for very very positive news.

[The Solution]

Some big weights being tossed around in here.

[DiamondMaker]

Power lower
Squats
135-5
195-5
230-5
260-5
295(belt)-3 easy but belt was hurting so stopped
325(belt)-5
335(belt)- 7 (rep pr)

Good mornings
135 -5
185- 5
225-5 (hard)
235- 3

Superset (& no rest between sets)
Cable pull through /hanging leg raises
52.5 for 12/ bw for 15
77.5 for 12 / bw for 12
92.5 (stack) for 12/ bw for 10

Not use to the new belt at this point and im still finding the ideal placement on my abdominal area. The first set I did with 295 was pressing up on my ribs and I felt like something was going to crack. The 325 set was better because I put it right below the ribs but I noticed that the belt is so thick it actually prohibits me from going as deep as I typically go (it ends up pressing against my quads). This is probably because with low bar I have to bend my torso a lot to break parallel.
On my 335 set I just zoned out any discomfort and wanted to see where I was at since in the last few weeks ive been climbing with weight but lowering the reps. 7 was not failure, yet it was a pr for that weight. Super stoked about that, 365 is certainly in the crosshairs for a triple.

Volume was pretty small today because I had to catch a train to see my orthopedic. Will update again on the new diagnosis. I've decided that if it turns out to be serious and requires more then a week off I will run smolov .

Some big weights being tossed around in here.

Lol I wish bro, I have to ask myself if I even lift after reading Evans journal.

[Crazyups]

Good luck w/that belt brother!! Bein' talll it WILL BE A BEEYATCH....I've been thru 3 belts this year, just bought a lever belt. Was squatting/deadlifting beltless a thru DUP, but it caught up to me in December (blew a disc). Now I'm prepping, waist is much smaller but lever belt is damn near bruising ribs. I think it's just our frame dude....the longer the waist the harder it's gonna' be.

[DiamondMaker]

3/16/13
Hiit
Windgate sprints on elliptical
3min warm up
4x
30seconds fast level 1 into
15seconds all-out level 20(max)

3minutes cool down between sprints

3/17/13
Hyper chest/arms
Db incline press 4x80's for 10
Wide dips 3xbw+45 for 12

Incline db curls (ct) 3x45 for 5
Db Strict curls 3x40's for 15
Bfr ez bar curls 80lb 20-12-12-15

Tricep ext. seated one arm 50 9,8
Tricep kickback cable 3x17.5 for 15
Wrist curls ez bar 3x90lb for 10
Reverse wrist curl db 3x30 for 12

Got an MRI done but won't know the full details until Friday. Orthopedic doc speculates the injury is actually a bicep tendon subluxation not the shoulder. Today's workout felt pretty much fine until ill tried doing tricep cable ext. which totally aggravates the area. Overhead tricep ext and kickbacks are like "okay" for now but I can't go all out on them yet.

Good luck w/that belt brother!! Bein' talll it WILL BE A BEEYATCH....I've been thru 3 belts this year, just bought a lever belt. Was squatting/deadlifting beltless a thru DUP, but it caught up to me in December (blew a disc). Now I'm prepping, waist is much smaller but lever belt is damn near bruising ribs. I think it's just our frame dude....the longer the waist the harder it's gonna' be.

Which belts have you tried so far? Hopefully this one will break in, and ill eventually just get use to it.

[The Solution]

You got a lever Inzer?

[DiamondMaker]

You got a lever Inzer?

My training partner has one and I didn't really like it that much, so I opted for the rogue Ohio
http://www.roguefitness.com/rogue-ohio-lifting-belt.php

It makes the inzer look small lol ill take a side by side later

[DiamondMaker]

3/18/13
Hyper lower
speeds squats 6x275 for 3
Split squats 2x195 for 8 (pr)
Hack squats 3x 3pps+10lb for 12
BFR leg ext. 230lb 30-15-15-14
Single leg leg ext. 2x 125 for 8 , then left leg only 2x 125 for 8

Glute press 2x 13plate for 10 superset with/ standing calve raises 3x400 for 15-18
GHR BW for 6,5,5 - mostly strong negatives
BFR Seated hamstring curl 185lb for 20-20-20-20

Hanging ab raises 4x bw for 12

Still figuring out the belt thing. Seems like the rogue ohio is a bit too tall for my structure because I'm forced to wear it very low, which does not allow me to get a very tight fit. If I wear it where I would typically wear a belt my quads push the belt into my ribs in the hole. I briefly tried my friends inzer today again and found that because his belt is slightly less tall, I don't have the issue. Hopeful that break in is a miracle worker.

[DiamondMaker]

Inzer vs Ohio

[The Solution]

I have to wear my inzer right around my waist, any higher and i get the rib discomfort, and its actually put me out a few weeks due to pain, so i have loosened it a bit so its not painful tight, and i can still move a bit, if I do not, then its going to really push into my ribs and cause a ton of discomfort.

[deltpecx]

Inzer vs Ohio

Are these leather belts?

[deltpecx]

I have to wear my inzer right around my waist, any higher and i get the rib discomfort, and its actually put me out a few weeks due to pain, so i have loosened it a bit so its not painful tight, and i can still move a bit, if I do not, then its going to really push into my ribs and cause a ton of discomfort.

Aren't there any other belts you can use that won't cause so much pain?

[The Solution]

Aren't there any other belts you can use that won't cause so much pain?

Inzer is fine if you have it adjusted right and broken in. Its just getting to know where to place it and how tight to keep it. Its a VERY nice belt once you understand how to adjust it.

[DiamondMaker]

3.19.13
Hyper Back and Shoulders
Pendlay row 3x225 for 6
One arm cable row 3x90 for 10
Med width pull up 3x bw for 15
One arm vertical cable row (motor row) 3x75 for 8

Db shoulder press 3x75's for 10
Scott lateral raises 2x 40's for 8
Incline db lateral raises 3x 20's for 12
One arm rear delt row 2x 50 for 10 (on incline bench) 65 for 12,70 for 12 (tri-stance)
Calve machine shrugs 4x 400 for 10-15 reps

Preacher curl 125 for 3 (oops too heavy), 4x 95 for 8-10ish with some negatives thrown in.

Are these leather belts?

Yup!

Aren't there any other belts you can use that won't cause so much pain?

Inzer is fine if you have it adjusted right and broken in. Its just getting to know where to place it and how tight to keep it. Its a VERY nice belt once you understand how to adjust it.

Yeah I mean for the most part the Inzer has a good reputation for being the end all. I decided to go with the Ohio just because I wanted to get something different in case my workout partner and I found one to be better suited for deads, since his only complaint with the inzer was that it's more of a squat belt.

[deltpecx]

I have an old school leather belt,
I bought it in 1983.
Sweat 'patina' and everything...LOL!

[DiamondMaker]

3.21.13
Power upper

Pendlay row
245 4,4,6

Medium pull up
bw+70 for 6
bw+45 for 8,7

Incline db press
90's for 6,6,5

Wide grip dips
bw+70 for 10,8

OHP
135 for 5,5,4

Lateral raise (CT)
30 for 10,10

Db strict curl
55 for 5,5,5

BFR ezbar curl
80lb for 30-15-12-15

Tricep db ext. seated SA
50 for 7,8

Tricep kick backs
50 for 10,10

Wrist curls w/ez bar
100 for 10,10,8

Reverse wrist curls w/ez bar (held in reverse curl postion standing)
60 for 12,12,12

MRI showed up negative on major tendon damage, so I am essentially just dealing with aches and nothing that won't not heal with time. My doctor happen to notice a little bit of rotator cuff damage though which he doesn't believe is related to my current deadlift injury- but recommended that I do make sure I keep my shoulder in good health to prevent future issues. I will be taking off a week from upper body soon and then trying to transit back into the movements that I've been avoiding (flat bench / deadlifts) then time to cut.

After having to buy some new pants because my old ones didn't fit anymore, I decided to measure my legs only to find that they now measure 27 around the middle! First time i've ever felt like my calves (which are still at around 19) looked small for my leg.

I believe I gained another .5 inch by "actualizing" gains after coming off the 3x a week leg routine into my traditional 2x a week routine.

[The Solution]

Dude.. you for real on those pullups? +70?
Beast!

[DiamondMaker]

Dude.. you for real on those pullups? +70?
Beast!

I was at +90lb for a while! but then I got fat(er)... lol

[OrcaLifter]

Dude.. you for real on those pullups? +70?
Beast!

My thoughts as well. That serious and +90 is ridiculous. Glad to hear there is no major damage to the shoulder.

[DiamondMaker]

3.24.13
Power Lower
Low bar squats
165 -5
235 -5
265 -5
305 -5
335 -5
340 -5 (maybe a pr with this weight)

Good mornings
135 - 5
185 - 5
235 - 5
235 - 3
225 - 5
225 - 5
225 - 4

Cable pull throughs
Stack - 12,12

Rope crunch
Stack - 15,15

Belt is starting to break in. Hit my 205lb weight goal and prep has begun! I will be starting a new contest log soon!

My thoughts as well. That serious and +90 is ridiculous. Glad to hear there is no major damage to the shoulder.

Yeah man I was really happy to hear it was nothing that would require serious time off or worse. Still hesitant to do flat bench and deads but honestly it's worked out for me because i'm finding that I really enjoy good mornings.

[The Solution]

ah snap! time for prep!

[red_cat]

In for prep log...you get nasty shredded, man.

[DiamondMaker]

Thanks everyone for following my offseason log, time to prep!

http://forum.bodybuilding.com/showth...post1047224811