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  1. #91
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    Originally Posted by Nexxus View Post
    hey man, been lurking your log since you started. Seems like you're very smart about your approach to training and diet so I wish you luck this offseason and hope you do some good growing.

    May I ask you what ''dynamic'' lifts are and why you're doing it and what you feel it is useful for? Feel free to go into detail on dynamic squats or bench press if you wish as I noticed you're doing them.
    Thanks for following!

    I use the term pretty loosely because for me it means essentially "explosiveness" but I do not strictly follow the typical principle of doing 70% (of what would be your 3-5 rep range weight).

    Basically what I practice (and why I practice it) is for 2 reasons:
    1) Lifting weight is a skill, practicing this skill will improve neural response (along with learning how to tweak your form better), thus the more you do a movement the better you should theoretically be at it. This is at least in part why doing something like "smolov" where you bench/squat/dead four times a week is going to give you superior results to a program where you only do it once or twice. By doing something between 60-85% of my typical weight used, I do not fatigue my CNS, yet the high number of sets allows me to practice my bench more then I normally would in say a power day.

    2) I have incorporated a 2 second pause at the bottom of my dynamic bench and squats because in both movements I find that I am weak at the bottom. This is a personal adjustment, perhaps if I had a harder time locking out with bench I would instead only do dynamic close grip bench or something along those lines.

    There are also other benefits -like I said before I preform the movements in an explosive manner on the positive (and slow on the negative), and there has been some theory/evidence to support that while I may only be using lets say 80% of my normal weight, if I am explosive, I will push the weight as if it actually was the heavier. This in itself plus the amount of volume being used can stimulate hypertrophy.

    I use to also do dynamic rows but I took those out because I found that I used momentum little too much with the explosiveness. Overall I didn't really like doing them either. Db's would have been perfect but my gym only goes up to 100lbs. Eventually I may move back to them.
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  2. #92
    Asian BBC Genetics Nexxus's Avatar
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    thanks for explanation, makes sense
    Training with Osteolysis and a gigantic ganglion cyst... One day I will surgery, but not today...

    AsianBBCGenetics
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  3. #93
    Registered User DiamondMaker's Avatar
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    10-11-12
    Power Upper- day 11/14 mini cut-

    Meadow rows overhand 225 for 5,4,5*
    pull ups with belt 75 for 6,6 60 for 7*

    Incline db press 95s 4,3,3
    Dips with belt 90 8,7

    Bb Shoulder press 3x 155 for 7
    Standing lateral raises 2x 40s for 10

    Standing non-alt db curls (constant tension) 50 for 8,7,7,7
    Skull crushers 135 for 8,7,7

    Another solo power workout. First time testing my db incline strength, 95lbs felt pretty good! I will be moving over to barbell incline next week.
    Mini-cut has already been a success even though I still have 3 more days. I'll probably end up having lost 4lb of fat while still gaining strength. From the front I look around 11-12% and closer to 9-10% from the back. No need to push for a 3rd week, time to get back to growing !
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  4. #94
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    10-12-12
    Power lower- day 12/14 mini cut

    Squats*
    245 for 5
    295 for 5
    305 for 3 (pr!!!)

    Deads
    435 for 3
    405 for 5

    Then did pull-throughs,hack squat and occlusion hamstring curls and...

    5x 30second hiit sessions
    With ONLY 2 minute rests

    Brutal workout!*
    Going gambling and partying to Atlantic city this weekend , had to do some extra cardio just so I could justify the extra cals (aka getting swilled)
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  5. #95
    Registered User DiamondMaker's Avatar
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    View from Atlantic city- 66th floor

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  6. #96
    Registered User DiamondMaker's Avatar
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    Back at home gym

    10-16-12
    Hyper lower

    Dynamic pause squats 6x 225 for 3
    Front squats 3x 225 for 5
    Hack squats 3pps for 7,7
    Leg ext occlusion 170lb cluster

    Rdl 315 for 9,8,8
    GHR (bw) 8,7
    Abductor occlusion cluster 190lb

    Standing calve raises 3x 400 for 16

    Abs still feel a little funky so I haven't been doing any direct ab work, chest also feels a little strained from all the dumbbell presses. Depending on how power days feel this week I may do another Deload, then full course bulking for 8+ weeks.
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  7. #97
    Registered User DiamondMaker's Avatar
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    Side tricep from this morning
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  8. #98
    Registered User DiamondMaker's Avatar
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    10/18/12
    Power upper
    Bb rows overhand
    245 for 5,
    265 for 5,
    295 for 3 (felt easy, had more in the tank)

    Chinups med grip, 75lb on belt for 7,6
    2x Straight arm pull downs

    Incline barbell press 215 for 3, 205 for 3,3
    Dips with 95lb on belt for 9,7

    Bb shoulder press 155 for 7,7,7
    One-arm upright row (ct) 70's 8,8

    Standing non-alternating db curl (ct) 50's 9,7,6
    Occlusion ez-bar curl (wrist down/relaxed) 50lb
    Skull crusher 135 for 9,7,6
    Last edited by DiamondMaker; 10-18-2012 at 09:31 PM.
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  9. #99
    Registered User DiamondMaker's Avatar
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    10-19-12
    Power lower

    Squats
    255 for 5
    295 for 5
    305 for 5 (pr)

    Deadlifts
    435 for 3
    405 for 6
    365 burn out

    Then did accessory work

    Will attempt 315 next week on squats.
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  10. #100
    Registered User DiamondMaker's Avatar
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    Post workout meal (yes all for me)
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  11. #101
    Registered User DiamondMaker's Avatar
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    10-21-12
    Hyper chest and arms

    Dynamic flat bench 6x185 for 3
    Db flat bench 90's for 9,8,6,6
    Db incline fly 65's for 8,8

    Incline db curl (ct) 45's for 7,6,6
    Hammer db curls 75's for 7,7
    3x One arm cable curls
    Occlusion ez bar curl with 60lb

    Db close grip press 85 for 8,6,6

    Db tricep seated overhead ext. 50 for 9,6,6
    Superset with db reverse wrist curls 30's for 16,16

    Db wrist curls 4x 50's for 15

    Outter right pec is still feeling a bit funny today, abdominal feels healed. Still on the fence about another Deload, shoulder press on Wednesday will be the deciding factor.

    Wanted to mention I ran out of hmb about two weeks ago, probably won't be adding that back it just because of cost reasons and me wanting to run it at closer to 6g's. When I have the extra cash I'll probably add it back in. Thinking about using a preworkout supplement, there are so many to decide between so if anyone has any recommendations...

    On a final note my chucks ripped today so I ordered some Adidas powerlift trainers- will be my first legit weightlifting shoe, just in time for me to break 315 on squats and 455 on deads!
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  12. #102
    Registered User DiamondMaker's Avatar
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    10-22-12
    Hyper lower

    Dynamic pause squats 6x235 for 3
    Front squats 3x 225 for 5
    Hack squats 2x 3pps for 8
    Occlusion leg ext. 180lb for cluster of 30-15-15-15

    Rdl 325 for 9,8,6
    Ghr (bw) 8,7
    Outter abductor 3x 270 for 15
    Outter abductor occlusion (wanted to use inner but machine wasn't locking into place properly)
    Standing calve raises 3x 405 for 15

    Skipped abs again but will do them tomorrow. Everything feels a little achy- even my knee today was bothering me. Might be partly because I switched from primaforce's joint supplement to a generic msm/glu blend. A deload is in my future , just trying to push through since i'm going up in weight/reps.
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  13. #103
    Registered User DiamondMaker's Avatar
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    Today's workout in my log book, black arrows indicates an increase in weight, clear arrows increase in reps. (-) means the same. If there aren't arrows it typically means I didn't do it last week.

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  14. #104
    Registered Ninja DANZ0's Avatar
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    Nice workout logging. Just noticed at the bottom it says "Neck Work". What do you do for your neck and is neck work important?

    Great Journal, it's a great read.
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  15. #105
    Registered User DiamondMaker's Avatar
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    Originally Posted by DANZ0 View Post
    Nice workout logging. Just noticed at the bottom it says "Neck Work". What do you do for your neck and is neck work important?

    Great Journal, it's a great read.
    I decided to incorporate isolation neck work this year mostly because for my physique, my neck is too small. At the end of my prep I took some measurements (at what was probably around 4-5% bf) and my neck was around 16inches on the bottom area (which included my traps) but only like 14.75-15inches in the middle. So basically I felt my neck was pretty undersized considering my arms were around 16.5 and my calves 18+inches.

    I don't know that I want to follow the rule of thumb that your neck/arms/calves should all be the same size but I do think it is important some people recognize that having a really small neck hurts the aesthetics of their physique. One example that always comes to mind is Team universe winner Jeff Willet. Dude had an insane body, flat out amazing, amazing... but his neck was so small for his frame that it actually made it look like his head was photoshopped on his body.
    On the other hand you can't go overboard with the neck work either because unless you are blessed with some excellent delt development and/or wide clavicles it could make you appear narrow. I being relatively tall for bodybuilding standards and not having very wide clavicles, need to be keen to this and only look to develop my neck until I feel it's no longer a distraction.

    The other reason I started doing neck training is because I have some suspicion that having a more developed neck means my face and jaw line will appear to hold less body fat (since the fat stored there will need to spread out further). I'm not really sure if that will work but having a bigger neck coupled with big forearms/wide delts (and calves if weather permits) certainly give the illusion that you are "big" in clothing. Sort of like insurance that I can push the bf levels this offseason if need be.

    So ultimately I only do neck work for hypertrophic/aesthetic reasons. However you should also know that by doing neck isolation movements you reduce the risk of neck type strains associated in other lifts and is certainly something worthwhile if you are an athlete in a physical sport.

    As for how I've been training my neck thus far:

    Workout 1 (after power legs)

    http://www.bodybuilding.com/exercise...eck-resistance
    Lying face up neck ext. on bench
    2x warmup with bodyweight for 20reps
    3x 20lb for 10-15 reps

    Then lying side facing neck ext. on bench (so plate is resting on the side of the head) (I superset both sides)
    2x 10lb for 5-10reps

    Workout 2 (typically on hyper back/shoulders)
    Volume style but same workout

    2x warm ups
    4x 15lb for 15-25 reps facing up
    3-4x 5lb for 15-25 reps facing each side superset


    My neck has gone up shy of an 1 inch in the last 4months. Some of this probably is fat but my neck is certainly bigger then it use to be and I feel like I fill out my shirts much better.
    Last edited by DiamondMaker; 10-24-2012 at 09:09 PM.
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  16. #106
    Registered User DiamondMaker's Avatar
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    10-25-12
    Cardio (haven't been posting these but still been doing them)
    HIIT on elliptical trainer

    5min warm up
    5x 30second sprints with between 2 1/2 to 3 1/2 minute miss intervals (started at 2 1/2 and as it got harder eventually ended up at 3 1/2)
    10min cool down

    Got my Adidas powerlift trainers in today! I ordered size 13 thinking it might be a little big, but it turned out to fit perfectly. However... I read a review today that said they are probably not ideal for anyone that squats/deads over 400lb due to the EVA compression, so... I'll probably only use them for squats and still use my chucks for deads. Either way I'm sure they're going to feel great and I'm stoked to have a real pair of lifting shoes.

    I also (yes I'm getting greedy) really want to get the nike romaloes but the bastards over at nike have seemingly dissolved their entire weighting shoe line. I did find a website that may stock the Volt color of the romaloes 2, come november 20th, but I don't think I can rock the green until I'm at least pushing 4 plates on squats/ 5 plates on deads (aka soon, so maybe I better save my pennies). If anyone has any secret site that has the hook up on size 13 romaloes (1 or 2, doesn't matter), let me know.
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  17. #107
    Registered User DiamondMaker's Avatar
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    10-25-12
    Power upper

    Underhand barbell rows
    135 for 5
    205 for 5
    235 for 5
    265 for 5
    295 for 4
    305 for 3

    Pull ups
    BW+ 80lb for 5
    BW + 80lb for 4

    Straight arm pull down
    75(kg?) for 15
    75(kg?) for 12

    Incline bench press (90% weight)
    205 for 3
    185 for 5
    195 for 5
    *right pec is having some issues so Im only doing 90% on chest/shoulders this week and probably full Deload next week

    Dips
    BW + 95lb for 9
    BW + 95lb for 5

    Seated Shoulder press (90% effort)
    155 for 4
    155 for 3
    135 for 9

    One-arm upright row
    70 for 9
    70 for 8

    Non-alt constant tension db curl
    55 for 5
    55 for 4
    50 for 7

    Occlusion one-arm db curl
    25lb 30-15-15-12

    One-arm seated db tricep ext.
    60 for 3
    50 for 10
    50 for 8

    Occlusion one-arm wrist curl
    30lb 30-20-15-10

    Im going to try and grinding through this week with 90% on chest/shoulders since my legs and back are making such incredible progress. Thursday the 1st I will do a full on 60% week.
    Looking forward to testing out the new shoes on legs tomorrow.
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  18. #108
    Registered User ebomb55's Avatar
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    Originally Posted by DiamondMaker View Post
    10-25-12
    Power upper

    Underhand barbell rows
    135 for 5
    205 for 5
    235 for 5
    265 for 5
    295 for 4
    305 for 3

    Pull ups
    BW+ 80lb for 5
    BW + 80lb for 4

    Straight arm pull down
    75(kg?) for 15
    75(kg?) for 12

    Incline bench press (90% weight)
    205 for 3
    185 for 5
    195 for 5
    *right pec is having some issues so Im only doing 90% on chest/shoulders this week and probably full Deload next week

    Dips
    BW + 95lb for 9
    BW + 95lb for 5

    Seated Shoulder press (90% effort)
    155 for 4
    155 for 3
    135 for 9

    One-arm upright row
    70 for 9
    70 for 8

    Non-alt constant tension db curl
    55 for 5
    55 for 4
    50 for 7

    Occlusion one-arm db curl
    25lb 30-15-15-12

    One-arm seated db tricep ext.
    60 for 3
    50 for 10
    50 for 8

    Occlusion one-arm wrist curl
    30lb 30-20-15-10

    Im going to try and grinding through this week with 90% on chest/shoulders since my legs and back are making such incredible progress. Thursday the 1st I will do a full on 60% week.
    Looking forward to testing out the new shoes on legs tomorrow.

    Rows looking strong...awesome session!
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  19. #109
    Registered User DiamondMaker's Avatar
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    10-26-12
    Power lower

    Squats
    135 for 5
    186 for 5
    215 for 5
    245 for 5
    275 for 5
    305 for 4
    315 for 2

    Deadlifts
    135 for 3
    225 for 3
    315 for 3
    365 for 3
    405 for 1
    435 for 3
    415 for 3

    Hack squats 3pps & 15lb 5,5
    Occlusion hamstring curls 155lb
    Cable pull throughs 2x87.5 for 15

    Standing calve raises outwards pointed superset with inwards pointed 3x 405 for 10 of each*
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  20. #110
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    10-28-12
    Hyper upper 10:30am to 12:00pm

    Dynamic bench 6x 195 for 3
    Db bench (ct) 3x 90 for 10
    Incline db fly 65 for 8,9,7
    Incline db curl (ct) 3x 45 for 8
    Hammer curl (non-alt) 75 for 8,7
    Strict db curl (non-alt) 3x40 for 8
    Db close grip press 85 for 9,7,6
    One arm tricep seated ext 50 7,7
    Reverse db wrist curl 30 16,15
    Tricep rope ext. 70 for 15,15
    Wrist curl 55 for 10,8,6
    Occlusion ez bar curl with 60lb

    Hyper lower 6:00pm-7:30pm

    Front squats 3x 225 for 6
    Hack squat (ct) 2x 3pps for 9
    Leg ext occlusion 185lb cluster
    Rdl 325 for 10,8,7
    Ghr (bw) 7,7
    Seated calve raise 3x 6plates for 15
    Inner hip abductor occlusion 210lb cluster
    Rope crunch 3xstack for 20
    Hanging leg raises 2x bw for 8
    Leg up Twists with plate 2x 30 reps

    Because of the hurricane my gym will likely be closed tomorrow and possibly Tuesday ... So I did both today and tomorrows workout today. I feel absolutely trashed in both good and bad ways.
    Today macros were at: 600c 270p 90f
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  21. #111
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    The Hurricane has unfortunately left downtown manhattan (including me) without power, hot water or heat! Like the other thousands without power I've had to walk uptown during the day (like some sort of power hungry zombie hoard) to find a place to charge my phone. Word is power wont be back on until Sunday at best.

    Mon and Tuesday I took off (although Tuesday I did get in a little cardio in the morning).
    Today I did a "jail-style" body weight workout in nearly complete darkness for an hour. Used some cables I had and a suitcase I filled with books to create resistance.*
    I did manage to get in a half way decent bicep and tricep occlusion pump using wraps and tri-dips/luggage curls.

    Considering the situation ( plus my own previous nagging) I'm going to just call this week a "Deload". Tomorrow I'll rest again, Friday I'll day pass an uptown gym to do a 70% deload leg workout, rest/cardio Saturday and return to normal routine Sunday.

    Likely won't post until then- everyone in downtown and other effected areas, stay safe.
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  22. #112
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    11/2
    Deload (60-70 %) lower/back

    3x squats 225 for 5
    Superset with
    3x wide pull ups (bw) for 12

    3x rdl 315 for 5

    3x bb row underhand 225 for 5
    Superset
    3x one-leg seated calve raise 115 for 8

    Occlusion lying ham curl cluster
    Occlusion one-leg leg ext cluster
    3x hanging leg raises (bw) for 12
    Neck work

    Still no power, word is tomorrow at 11pm. Worked out at an uptown branch of the gym I go to. Did this whole routine in about 30minutes with under 30seconds between sets.
    Will rest tomorrow, concluding my Deload and will return to normal routine Sunday.
    After the mini cut and deload, I've primed myself to make some monumental gains in the next 8 weeks. I'm exicted to push it to the next level.
    Last edited by DiamondMaker; 11-02-2012 at 02:57 PM.
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  23. #113
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    Update on my split based on what has and hasn't been working for me. Hamstrings and biceps have already noticeably improved and I don't think it's any coincidence that those are the two areas I have been doing occlusion on.


    PHAT routine ver.2 offseason 2012/13

    Day 1- Power Upper
    ( 3-6 reps unless noted)

    Barbell Overhand Row
    60% for 5
    70% for 5
    80% for 5
    90% for 5
    100% for 3-5
    PR for 3-5

    2x Shoulder width grip weighted pull ups (6-10 reps)
    2x Straight-arm Pull downs (6-15 reps)

    3x Incline barbell bench
    2x weighted dips (6-10 reps)

    3x Barbell Shoulder Press
    2x Heavy lateral raise (6-10reps)

    3x Standing bicep curl w/CT (4-10reps)
    1x BFR ez-bar curl cluster
    3x Skull crushers (6-10 reps)
    1x BFR ez-bar wrist curl cluster

    Day 2 - Power Lower
    (3-6 reps unless noted)

    squats
    (40/50% for 5)
    60% for 5
    70% for 5
    80% for 5
    90% for 5
    100% for 3-5
    PR for 3-5

    2x Hack Squat (6-12 reps)

    3x Conventional Barbell Deadlifts
    2x Cable pull through (10+ reps)
    1x BFR seated hamstring curl

    3x Calve raise standing toes in/toes out super set 10+reps each

    3x Kneeling weighted rope crunches (8+ reps)
    3x Planks (30+ seconds)
    3x alternating abdominal rope crunches (30 reps)

    Day 3 - Hiit cardio

    Day 4 - Hyper Chest & Arms
    (reps 8-12 unless noted, all CT)
    6x Two-second pause bench press with 65-75% weight (3 reps)
    4x Flat db press
    3x Incline db fly

    3x Incline db curl (non-alt)
    2x Standing hammer curls (non-alt)
    3x One-arm cable curl
    1x BFR ez-bar curl

    3x DB close grip press
    2x Overhead db tricep extension
    2x One-arm cable tricep extension

    4x Dumbbell wrist curl
    2x Reverse dumbbell wrist curl

    Day 5 - Hyper Lower
    (reps 8-12 unless noted)
    6x Two-second pause squats with 65-75% weight (3 reps)
    3x Front squats (5-10 reps)
    2x Hack squat
    1x BFR leg extension

    3x RDL
    2x GHR
    1x BFR Inner Hip abduction cluster

    3x Seated calf raises (15-25 reps)

    3x Standing rope crunches
    3x Hanging ab raises
    3x decline abdominal twists with plate

    Day 6- Hyper Back and Shoulders
    (reps 8-12 reps unless noted, all CT)
    3x Barbell close underhand grip row
    2x meadow row underhand grip
    2x Rear db row

    2x Latpull down
    2x Rear delt machine
    2x straight-arm pull-down
    3x Dumbbell Shoulder press
    2x Lateral raise standing arms bent
    3x Lateral raise seated arms straight

    3x reverse barbell curls

    3x barbell shrugs
    2x behind the back shrugs
    3x wrist curls (some type)

    Day 7 - HIIT
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  24. #114
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    Have fun with your next routine
    Workouts been looking good!
    Sorry to hear about power, heat etc hope your ok and its all back up by tomorrow
    ___Growing Mentally and Physically ___
    http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151


    My Blog - www.innerbuilder.weebly.com

    Fat is temporary, strength and muscle is not
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  25. #115
    Registered User DiamondMaker's Avatar
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    Some Post-deload photos. Weight is 194lb, which is only about 5lb from the most I've ever weighted (peak of last offseason). I'm significantly leaner then last year at this weight. 205+ Lb is highly realistic this offseason considering I still have at least another 6 months to grow.

    I want to point out that my lats,arms and hamstrings were all "weak points" back in july... times are changing.

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  26. #116
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    11-4
    Hyper chest and arms (mostly ct)
    Dynamic press 6x 195 for 3
    Db flat bench 90's for 10,7,5
    Db incline fly 65's for 7,7

    Incline db curl 45's for 8,8,7
    Db hammer curl 75's for 8,8
    Strict standing db curl 40's 8,8
    BfR cluster ez bar curl

    Db close grip press 90's 6,5,4
    Seated db tri-ext one-arm 50 9,7
    Bfr cluster reverse cable tri ext

    Db Reverse wrist curl 30's 17,17
    Db wrist curls 55's 11,10,8,7

    Originally Posted by Ccm644 View Post
    Have fun with your next routine
    Workouts been looking good!
    Sorry to hear about power, heat etc hope your ok and its all back up by tomorrow
    Thanks for the support brother, been a long week but I can only be grateful we didn't get hit as hard as the shore did. Just read a story about a guy who got swept into the bay (from his home), had to swim for 5 hours straight to stay alive.
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  27. #117
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    11/5
    Hyper lower
    Dynamic pause squat 6x235 for 3
    Front squat 3x225 for 6
    One-leg leg press 2x 4pps for 7
    One-leg leg ext BFR 90lb

    RDL 335 for 9,8,6
    One- leg seated ham raise 2x 90lb
    Inner hip abduction BFR 210lb

    Neutral stance calve raises 2x400 for 15
    Toe-in stance calve raise 3x 300 for 12

    Hanging ab raises 4x (bw) for 8 with ultra slow negatives

    Calves are certainly a strong point for me BUT I realized that the medial head of the gastrocnemius is way more developed then my lateral head. I believe this is because I overpronate (despite high arches). I am not looking at putting on too much size to my calves in fear that my upper legs will never catch up, but I do think balancing the development will look even better in back and side poses. Thus the additional toe-in pointing calve raises.
    Last edited by DiamondMaker; 11-05-2012 at 10:42 PM.
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  28. #118
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    11-6
    Hyper back & shoulders

    Bb Underhand row 3x255 for 6
    Meadow row 2.5pps for 8,8
    Rear delt db rows 85's for 8,8
    Straight arm pull down 2x90(kg) for 12,12
    Latpull down 265 for 4,4
    Rear delt machine 270 for 9,7

    Db Shoulder press (CT) 85's 6,5,4
    Lateral raise standing 45 8,8
    Lateral raise seated (CT) 30 6,6,6

    Reverse curl 90 9,8,7
    Shrugs 2x 440 for 6
    btb shrugs 2x 315 for 12
    Btb wrist curls 3x185 for 12

    Hamstrings and abductors are super sore from yesterday.
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    11-8

    Power Upper

    Incline barbell press * not to failure, extremely controlled
    205 for 3
    205 for 3
    185 for 5

    Incline hammer strength press 2x 220lb for 4

    BB seated shoulder press * slow negatives and explosive positives + constant tension
    155 for 4,4
    then drop set 135 for 12

    one-arm upright row 70lb for 9,9

    Barbell Row overhand grip, slow/strict sweeping form
    135 for 5
    185 for 5
    215 for 5
    245 for 5
    275 for 5
    305 for 4 (PR)
    315 for 3 (PR)

    Lat pull down
    270 for 5 (PR)
    270 for 5 (PR)

    Straight-arm pull down
    200 for 12
    200 for 12

    Standing db bicep curls * constant tension
    55's for 6
    55's for 6
    55's for 5

    BFR ez-bar curls 60lb 30-15-15-15

    One-arm db overhead tricep ext. seated
    60 for 3
    55 for 3
    50 for 6

    BFR db wrist curls w/30's 30-20-20-15

    Chest feels 100% recovered now but I only did about 90~% effort today on chest/shoulders. I forgot to bring my weight belt so instead of pull ups I did lat pull down and instead of dips subbed in incline hammer strength press.
    Rows are getting super strong and my back is feeling improved ever since I switched form.

    Weight was at 192.5 today, so dropped about 1.5lb since my post deload. Not sure if that's just because I weighted in earlier or if I maybe dropped some water.
    Macros right now are at:
    440c/250p/75f on the regular days,
    400c/250p/75f on cardio days,
    650c/225p/65f on power lower.
    I'm going to probably add about 10c or so here and there to push my metabolism. I'd like to be at a comfortable 500c+/ 85+f with 700c+ reefed days by the end of this offseason.
    Last edited by DiamondMaker; 11-08-2012 at 02:15 PM.
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    11-9
    Power Lower

    Squats
    135 for 5
    185 for 5
    215 for 5
    245 for 5
    275 for 5
    305 for 5
    315 for 3

    Hack squats 3.5pps 5,5 (btw I realized I haven't been mentioning that this is not a normal hack squat, sort of like an "incline" hack squat)

    Deadlifts
    135 for 5
    225 for 3
    315 for 3
    365 for 2
    405 for 1

    435 for 3
    415 for 4
    415 for 3

    Hamstring seated BFR curls w/155lb 30-15-15-15
    Cable pull through 2x 92.5lb for 15

    Seated Calve raises 3x315 for 15
    BFR toe-in standing calve raises 240lb for 30-15-15-15 * wowwww major burn took a photo after this set (seen below)

    Rope crunch standing 3x 90 for 20
    V-up w/kettle bell 3x 25lb for 15 (first time, pretty hard!)

    Hardcore medicine ball rolling for 20mins post-workout

    Just got home, feeling super shot lol. Took a photo of my calve, the pump is pretty much gone now but holy **** that was intense...
    edit/ lmao just realized my foot looks like it's half cut off in that photo - for those wondering it's because of the angle/ up on my toes.

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