11-11-12
Hyper Chest and Arms (almost all CT)
Dynamic bench press 6x200 for 3
DB flat bench 90s for 9,7,6
DB incline fly 65's for 6,6
Lateral raise 25's 3x 15
Db incline curls 45's for 9,7,6
Db hammer curls 75's for 8,8
Db strict standing curl 40's for 9,8
BFR wrist-down ez-bar curls 60lb 30-15-15-15
Db close grip press 90's for 6,6,4
Db single-arm tricep overhead ext. 50 for 9,8
BFR up-ward facing one-arm tricep cable ext. 35lb 30-15-15-15
Db reverse wrist curl 30 for 18,18
Db wrist curl 55 for 15,12,10,8
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11-11-2012, 11:33 AM #121
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5725
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11-12-2012, 10:36 PM #122
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5725
11-12-12
Hyper lower
Speed focused dynamic squats 6x225 for 3
Front squats 3x225 for 6
Single-leg press 4pps 8,5
BFR leg ext. single-leg 95lb cluster
Rdl 335 for 10,8,7
Single leg hamstring curl 95lb 12,12
BFR outer abductor 230lb cluster
Pushed calves and Abs to tomorrow due to time constraints. Rdl's are becoming absolutely brutal. The weight feels lighter but as I get heavier (my own weight that is) the endurance aspect of 8-12 rep deads becomes the challenge.
Tried new form with my front squats today. Typically I use a wide stance and California grip, today I did narrow stance with no-arm grip (arms straight out superman style). Feel much stronger in the hole with the narrow stance and was able to leave a couple reps in the tank.Next week I'll either go up to 235 or shoot for 3x 7+reps (which would be a pr).
At this point essentially every improvement is a pr.
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11-13-2012, 06:43 PM #123
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5725
11-13-12
Hyper back and shoulders
cable v-rows 3x 210lb for 12
Rear delt db rows 85's 10,90's 8
Lat pull down 270 for 4,4
Rear Delt machine 270 11,10
Db shoulder press(ct) 85 7,4*
*Seriously strained my right trap during the second set, almost though I tore my trap right off my neck.
I stopped lifting for a few minutes then finished off with
BFR rope cable curls 50lb
Db wrist curls to finger tips 3x45lb
Then some calve and abs that I didn't do yesterday.
I've strained my trap in the past but this time seems pretty bad. Not sure if it's because I switched up the back movements or even that the RDL's from yesterday impair today's recovery too much. Can't really turn my neck, feels pretty jacked up.
Hopefully ice/tiger balm/aspirin and 10hours of sleep will help.
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11-14-2012, 09:04 PM #124
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5725
11-14-12
Cardio
Hiit on elliptical
5min warm up
5x 30second sprint With 2 to 3 minutes miis between
5 min cool down
20minutes of foam roller and medicine ball
Slept 11 hours last night, woke up with my neck stiff as a board... but as the day went on it loosened up a ton and I'm already feeling back to normal.
I'm sure part of the reason I pulled the trap was due to the new "constant tension" form I've been using on shoulder press. I had developed a minor chest strain that I talked about earlier, which I am now also believing may in part be due to that new style. So... I'm probably going to avoid constant tension on pressing movements.
Weight has actually gone down a little, hovering around 191.5-192.5. Time to get more aggressive with my macros.
450c 255p 80f normal days
675c 230p 70f lower power
405c 255p 80f cardio days
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11-15-2012, 01:12 AM #125
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11-15-2012, 08:49 PM #126
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5725
11-15-12
Power upper
Incline bench 3x 205 for 3
Dips bw+95lb for 7,6
BB overhand rows 3x 275 for 5 (went light because of the trap still recovering)
Pull ups med-grip bw+90lb for 3, bw+ 70lb for 8
Straight arm pull downs 2x 35kg for 15
BB shoulder press 155 for 4,3 (went light because of trap)
Standing bicep curls (CT) 55 for 7,6,6
BFR ez-bar curl 70lb 30-15-15-15
DB overhead single-arm tricep ext. 55 4,4,4
DB standing arm-side wrist curls 2x65lb for 20+ reps
Next week I expect to hit some really good numbers, went all little lighter overall due to the minor injury I'm recovering from. 90lb was the most I've ever attempted on pulls, didn't feel too bad! Exams are finally over so I can dedicate more time to making sure I can rest adequately between sets on power days.
I other news I have been considering getting a personal training certification so I can do some personal training on the side (a lot of people have approached me after seeing my results over the last two years). After some research I'm strongly considering the NASM, but if anyone has any thoughts or other recommendations I'd be very interested in hearing them.
Thanks brother, back still has some catching up to do but it's getting there.
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11-16-2012, 04:13 AM #127
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11-16-2012, 05:12 AM #128
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21713
In brother man!
PT Cert is a good idea. I just got all my books. Going for ACE but NASM is probably better overall!★★★ RSP Nutrition Lead Representative ★★★
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11-16-2012, 05:48 AM #129
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11-16-2012, 06:47 PM #130
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5725
11-16-12
Power Lower
Squats
135 for 5
185 for 5
225 for 5
255 for 5
285 for 5 (video)
315 for 5 (PR)
325 for 3 (PR) Still had more in the tank too
For anyone that has been reading my numbers closely, it seems that my squat is loving this ramp up style training. 30lb up in the last month, and 50+ lb since the start of this log.
Incline hack squat 3pps 8,8
Cable pull throughs 2x 92.5lb for 15
BFR hamstring seated curl 170lb 30-15-15-15
Standing calve raises 3x 400 (neutral stance) for 15, 2x 320 (toe-in stance) 12
Hanging ab raises 4x 10lb for 8-12
Skipped pulls today because of the trap, but will do RDL's on monday.
I recorded some squats today but I ran out of memory on my 325 set unknowingly, here was my 285 set for 5. Feel free to critique.
Had some pretty good eats today since my macros are so high 675c/230p/70f :
Breakfast:
2servings of oats, half cup of mixed organic jelly and berries, 2 scoops of chocolate whey, topped with special K and yogurt bites and a large bag of pop chips (not pictured)
Post-workout meal:
One large, thin crust pizza topped with marinara sauce and cheese, shredded chicken, chipotle suace, sauteed onions, peppers, cilantro and pineapple
Still have two more meals to go, will post if I make anything legit.
Let me know how your exam goes!
Yeeeaahhhh buddyLast edited by DiamondMaker; 11-16-2012 at 08:26 PM.
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11-16-2012, 07:55 PM #131
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11-18-2012, 10:31 PM #132
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5725
11-18-12
Hyper chest & arms
Speed bench 6x185 for 3
Db flat bench 3x 95's for 6
Db incline fly 2x 65's for 8
Db incline curls (ct) 45's 10,8,7
Non-alt hammer curl 80's 5,5
Bfr ez-bar curl 70lb*
Db closegrip pres 90's 6,5
Tricep ext. cable massive drop set starting at the stack
Super short on time today so had to go lower volume and skip some things. Still went up in some areas though.
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11-19-2012, 10:43 PM #133
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5725
11-19-12
Hyper lower
Speed squats 6x 235
Front squats 225 for 7,7,7 (pr)
Single leg leg-press(ct) 4pps 8,8
BFR leg ext one leg 110lb 30-18-15-15
Rdl 335 for 10,8,8
Single leg hamcurl 125lb for 15,12
BFR inner hip abduction 230 cluster
Seated calve raise 3x315 for 15
Neutral stance standing calve raises 2x 405 for 15
BFR toe-in standing raises 320lb 30-20-20-20
Standing rope crunch 70 20,20 85 for 20, 95 for 20
Hanging ab raises 2x BW for 8
2+ hours of non stop prs in the gym despite 10 hours of class and only 5 hours of sleep.
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11-20-2012, 04:28 AM #134
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11-22-2012, 06:11 AM #135
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5725
11-20-12
Hyper back, power shoulders*
Underhand barbell row 265 for 8,6 255 for 7
Smith dead rows 225 12,10
Rear db rows 90's 9,8
Lat pull down 270 5,4
Rear delt machine 265 12,8
Bb military press 115 5, 135 5, 145 8
Heavy lateral raise 50's 6,4
strict seated lr 30's 8,8
Superset with straight arm pull down 200 for 15,12
Reverse ez bar curl 90 10,9,8
Db Wrist curl 55's 15,12,10,8
Bfr db wrist curl 35lb 27-12-12-10
Shrugs btb 3x 225 for 20
Begun Wave training on shoulder press and incline bench
11-21-12
Hiit cardio 5x 30second sprints with 2 to 3 minutes miss between
11-22-12*
Power upper (hyper shoulders)
Incline bb 135 5, 155 5, 175 7
Dips bw+95lb 6,4
Bb rows (overhand) 275 5, 305 4, 315 for 3
Pull ups bw+90 3, bw+70 6
Db shoulder press 3x 70's for 8
Strict seated lateral raise (ct) 2x 25 for 12
Db standing curl (ct) 55 7,7,6
Single arm db Tri ext. seated 55 4,3
Had to do today's workout very quickly at 6am so some of my sets were rushed. Just happy to lift on thanksgiving! Wave training will hopefully do me well.
Funny, I'm so use to it sometimes I want to do more!
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11-23-2012, 08:21 PM #136
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5725
11-23-12 - weight: 195lb
Power Lower
Squats
135 for 5
185 for 5
255 for 5
285 for 5
315 for 4
325 for 3
Deadlifts
135 for 5
225 for 5
315 for 3
365 for 2
405 for 1
435 for 4 (PR)
365 for burn out
315 for burnout sumo-stance
Cable pull-throughs 2x 92.5lb for 15
BFR hamstring seated curls 155 30 - 170 15-15-15
Hack Squats 3pps 8,8
Standing calve raises (neutral) 3x405 for 15, (toe-in) 2x 360 for 12
Cable rope crunch 4x 82.5 for 20
Hanging ab raises 2x 10lb for 8
Plate twists 25lb for 30,15
After this week I will be rotating to Sumo-stance deadlifts as I feel like they hit my legs a lot harder.
Real tough workout; I need a drink and an ice bath.Last edited by DiamondMaker; 11-23-2012 at 08:29 PM.
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11-23-2012, 08:22 PM #137
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11-25-2012, 01:52 PM #138
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5725
11-25-12
Hyper Chest and Arms
Speed bench 6x 185 for 3
Flat db press 3x 95 for 7
incline db fly 2x 65 for 8
incline db curl (CT) 3x 50 for 4
db hammer curl (CT) 3x 65 for 6
strict curl standing (CT) 2x 40 for 10
BFR ez-bar curl 70lb 30-15-15-15
db close grip press 90 for 7,5,4
skull crushers 105 for 15,12
BFR rope ext.
db reverse curl 30 for 20,16
db wrist curl (down to fingers and hold, then up) 45 for 15, 40 for 15,15
Thanks man, I didn't feel like the form was too great though. I think that conventional doesn't really fit my body shape very well, so hopefully sumo will be the key.
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11-26-2012, 09:37 PM #139
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5725
11-26-12
Hyper Lower
speed squats 6x 236 for 3
front squats 225 - attempted, felt sick on the 1st set, 3rd rep, stopped
single-leg leg press 4pps for 10,8,6 (extra set to make up)
BFR leg ext. 170lb 30-15-15-15
RDL 335 for 10,8 - stopped before my 3rd set because I was feeling super dizzy
GHR bw for 6,6,4 (Extra set to make up)
Seated calve raises 3pps for 15,15
BFR toe-in clave raises 320lb for 20(+10 neutral stance) - 15-15-12
BFR inner abductors 230 30-15-15-15
Have some sort of ear/cold going on. First it was ear ringing for the last day and then vertigo last night to the point where I couldn't stand and had to take some dramamine. Did the todays workout regardless, still got a few extra reps on leg press but couldn't do front squats and almost passed out after my 2nd set of RDL. Refused to go down in weight or reps though.
I WILL be better tomorrow.
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11-27-2012, 04:49 AM #140
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11-29-2012, 04:19 PM #141
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5725
11-27-12
Hyper back/shoulders
3x smith rows from dead position to top with 1 second hold, 225lb for 12 (insane MMC)
3x underhand rows 225 for 12
2x db rear rows from dead 90 for 8
3x straight arm pull down 200lb for 15
barbell shoulder press wave week 2, 135 for 3, 145 for 3, 155 for 4 (goal was over 3)
heavy lateral raises (arms bent)2x 50lb's for 9
strict seated CT lateral raise 2x 30's for 9
Db shrugs (couldn't use the rack so did these for a change) 3x 100's for 20 reps (with 1-3 second hold on top of each rep)
3x Reverse curls 90lb about 10-12 reps
wrist curls 55lb (single hand) 16,15,12,8
more a "bro" style workout, but I actually had a great MMC the whole time and felt like I really targeted my lats well. As much as I hate to admit it the smith machine rows really work for me.
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11-29-2012, 07:29 PM #142
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5725
11-29-12
Power upper (hyper shoulders)
Incline bb wave wk2
165 for 3
175 for 3
185 for 9 (goal was more then 3 lol)
Dips
Bw+95 for 6,4
Bb row overhand
185 for 5
215 for 5
245 for 5
275 for 5
305 for 5
315 for 4
Pull ups medium grip
Bw+90 for 4 reps
Bw+70 for 7 reps
Db Shoulder press 3x70 for 8
Seated lateral raise 3x25 for 15
Db standing curl(ct) 3x 55 for 8
Bfr ez bar curl 70lb 30-12-10-8
Seated tri ext db single arm 3x55 6
Surprised myself with how light 185 felt on incline. The wave training is already paying off.
My weight today was 195 morning and 197 post workout. Essentially at this point I'm 2lb away from the most I weighted last offseason.*
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11-30-2012, 09:42 PM #143
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5725
Power Lower
Squats
135 for 5
195 for 5
235 for 5
265 for 5
295 for 5
325 for 4 (PR)
335 for 2 (PR)
Sumo-Deadlifts- these sets were all very easy, just getting a feel for the stance
315 for 5
345 for 5
355 for 5
315 for 5
315 for 5
315 for 5
315 for 5
Incline Hack squat
2x 3pps+10lb for 5,5
BFR seated hamstring curl cluster with 170lb 30-15-15-15
Cable pull throughs 2x 97.5 (entire stack) 15,15 - need to find a way to increase the weight now, really grown to love these but the stack is too easy
Rope crunch ramp up set (all sets for 15 reps) 72.5lb up to 97.5 (stack) - also need a way to increase the weight on these
Hanging ab raises bw for 8 then 2x 10lb in feet for 6
Neutral stance calve raises 2x 400 for 20, 2x 340 for 15
I may not switch over to sumo after all. The big problem I'm having with conventional stance is that my upper back seems to always be rounded and that because of the length of my legs in proportion to my torso I essentially SLDL the weight (and not really in a straight line either). I thought sumo might fix this but I found that unless I go super wide with my stance,which I don't really like because I worry one day I'll slip a little and crush my foot, it is more or less the same issue but with less pulling power.
I am now considering that instead of moving to sumo, I should begin doing rack pulls on one of my hyper days (probably back/shoulder) to help with my upper back posture on conventional.
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12-02-2012, 01:33 PM #144
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5725
12-02-12
Hyper chest and arms
Speed bench 6x195 for 3
Db flat bench 3x 95's for 7
Db incline fly 2x 65's for 8
Db incline curls (ct) 3x 50 for 5
Strict hammer curls from dead 2x 65 for 6
Strict db curl (ct) 2x 40 for 10
Bfr ez bar curls 70lb 30-15-15-15
Db close grip bench 90's 7,6,4
Db Single arm Tri seated ext 50 6,6
Rope tri cluster (non-Bfr) 52.5kg 30-15-15-15
Db wrist curls 3x 55 for 8
Superset db reverse wrist curl 2x 35 for 8
Planks 4x 1 minute
Calories temporarily at -350kcal under maintaince. Probably not going to do a minicut but I'm considering doing one now and then jan-April not doing any.
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12-02-2012, 02:45 PM #145
- Join Date: Dec 2008
- Location: Virginia, United States
- Age: 33
- Posts: 3,660
- Rep Power: 3135
Upper back rounding on deadlifts isn't necessarily bad. If you look at some of the best powerlifters in the world they round their upperbacks. Of course those are during 1RM attempts, but still.
"I can do all things through Christ who strengthens me"
Philippians 4:13
No one can limit my success
Current training log: http://forum.bodybuilding.com/showthread.php?t=149434003
Goals before I'm 30: PhD and natural pro card.
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12-02-2012, 09:49 PM #146
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5725
Yeah that's what for the most part I've heard from others. I still think it's indicative that there is a weakness seeing how I can DL upwards of 450+ right now but can not maintain a straight upper back on anything north of 400 (and more like 350 on sumo). Also during my contest prep early this year, I strained a segment of my lower back doing speed deadlifts (or maybe speed rows, not sure) going perhaps a little "too fast" and ever since my lower back has good days and bad days.
I did see a specialist for it and had mri/xray/cat scan done- everything is A-okay but even still after power lower day's I have inflammation.
I'm not sure that changing my form will help too much (since squats also bother me from time to time and my form is pretty solid there) but I feel like if I can't find a way to make dl's work better for me I may be forced to stop doing them.Last edited by DiamondMaker; 12-02-2012 at 10:06 PM.
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12-03-2012, 04:48 PM #147
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5725
12-3-12
Hyper lower
3x incline hack squats 3pps for 8
2x Single Leg leg press 4pps for 8
BFR cluster of Leg ext. 170lb 30-15-15-20
3x GHR for 6
3x single leg curl 100lb for 15
BFR cluster of inner abductor 230lb for 30-15-15-15
2x Standing neutral calve raises 400lb for 20
BFR cluster of toe-in calve raises 300 30-15-15-15
Not a lot of time today so I did a very quick hyper workout then I typically do. Actually became pretty tough since my rest periods were so short. I did GHR's instead of RDL's because tomorrow I will do rack pulls.
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12-04-2012, 08:03 PM #148
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5725
12-04-12
Power Shoulders/hyper back
BB shoulder press, worked up to a 170lb 1rep
bent arm lateral raise 50's 10,8
strict seated lateral raise (CT) 30's 14,12
Rotator cuff work
BB underhand row 265 8,6,6
Straight arm pull down 82kg 12,12 72kg 15
Smith overhand row 2pps 12,12
Wide grip pull ups 2x bw for 15
Rack pulls (below knee)
135 for 8
225 for 8
315 for 5
365 for 3
405 for 3
315 for 8
315 for 8
Shrugs 2x 315 for 20
Rear delt machine 2x 270 for 8
Reverse curls 100lb 5,5 80 (w/CT) for 10+ 2 non CT
wrist curls db (to finger tip then back) 5x 45's for 20
Then some ab work.
Seems I'm weaker at rack pulls then conventional. Time to improve!
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12-04-2012, 08:20 PM #149
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12-06-2012, 03:20 PM #150
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