BDiamond's Beastly Bulletin

**BDiamond** · 09-24-2012, 06:09 AM

Here was Sunday's push day:

Guillotine Smith Press
135x10
205x10
215x8
225x6

Weighted Dips
90x10
100x10
110x6

DB Side Laterals
30x8
30x8
30x8

Reverse Press Down
70x10
85x6
85x7
85x7

Iso Cable Kickbacks
20x10
20x10

**BDiamond** · 09-24-2012, 06:11 AM

Finally caught up with today's workout. My knee has been bothering me from sumo DL's the other day but wanted to do conventional ones.

DL
405x5
405x5
405x5

Close Grip Pull Down
200x10
220x10
225x7

Barbell Behind Shrug
335x10
335x10
335x10

Barbell Curl
115x8
115x8
115x3 (ran out of gas)

Machine Preacher
115x10
130x7

Got film of this video and will update in the next few days.

**BDiamond** · 09-25-2012, 06:33 AM

Had a leg day today. Nothing out of the ordinary, good session.

Leg Press
580x10
670x10
760x10

Front Squat
245x8
245x8
245x8

Leg Ext
230x10
245x10
260x10

Calf Press
250x15
270x15
290x15

DB RDL
60x10
65x10
70x10

**therockap1** · 09-25-2012, 04:07 PM

Strong workouts the past few days B!

**BDiamond** · 09-27-2012, 07:04 AM

Originally Posted by therockap1

Strong workouts the past few days B!

Thanks 'Cap. New log soon?

**BDiamond** · 09-27-2012, 07:06 AM

Sorry I didn't update yesterday (thought I did).

Inc DB Press
70x10
75x10
80x10

Inc Cable Fly
30x10
35x10
42.5x10

OHP
135x8
135x8
135x8

SkullCrusher
100x9
100x9
100x9

Rope Pushdown
60x8
60x8
60x8

**BDiamond** · 09-27-2012, 07:07 AM

Today's Pull day

Weighted Pull Ups
45x8
45x8
45x8

Bent Over BB Row
225x5
225x5
225x5

Seated DB Shrug
80x10
85x10
90x10

Incline DB Curl
40x10
40x10
40x5

Rope Hammer Curl
60x10
65x10
67.5x10

**therockap1** · 09-27-2012, 04:39 PM

Originally Posted by BDiamond

Thanks 'Cap. New log soon?

Yes! Just started one!

http://forum.bodybuilding.com/showth...3&welcome=true

**BDiamond** · 10-04-2012, 01:00 PM

Originally Posted by therockap1

Yes! Just started one!

http://forum.bodybuilding.com/showth...3&welcome=true

Heading over now!

**BDiamond** · 10-04-2012, 01:03 PM

Wow I'm really behind. Let's fix this!

Back Squat
325x8
335x8
345x8

Single Leg Press
130x10
150x10
160x10

Leg Ext
235x10
250x8
265x7

DB RDL
70x8
80x8
90x8

Calf Press
270x10
360x10
450x10
540x8

**BDiamond** · 10-04-2012, 01:05 PM

Incline Press Smith (felt like machine was broken as there was a lot of resistance)
225x8
230x5
230x6
230x6

Peck Deck
220x8
235x8
250x8
265x5

DB Laterals
35x8
35x8
35x8

Tri Push Down
85x8
90x8
100x8
100x7

Inc DB Ext
100x5
100x6
100x6

**BDiamond** · 10-04-2012, 01:06 PM

Deadlift
415x5
415x5
415x5

Close Grip Pull Down
225x10
225x9
230x6

Behind Back Shrug
355x10
355x10
355x10

LF ISO Preacher Machine
70x10
80x8
80x5

Seated DB Curl
30x12
30x10
30x7

**BDiamond** · 10-04-2012, 01:07 PM

Front Squat
135x8
225x8
235x8
245x8
255x8

Leg Press
630x10
720x10
810x10

Leg Ext
250x10
255x10
255x7

DB RDL
90x8
100x8
110x8

Calf Press
450x10
540x10
630x8

**BDiamond** · 10-04-2012, 01:09 PM

Incline DB Press
90x8
95x8
100x8

Inc Cable Fly
42.5x8
42.5x8
42.5x6

OHP
140x6
140x6
140x6

Skull Crusher
110x8
110x8
110x6

Rope Push Down
65x8
65x8
65x8

**BDiamond** · 10-04-2012, 01:11 PM

Weighted Pull Up
50x7
50x5
50x5

Pendlay Row
135x8
185x8
205x8

Seated Close Grip Row
220x8
225x5
225x3 (heard a pop which is never a good sign so stopped)

Seated DB Shrug
90x10
95x10
100x10

Inc DB Curl
45x8
50x6
50x6

Face Pulls
35x10
40x10
42.5x10

Rope Hammer Curl
72.5x8
72.5x8
72.5x8

**lllDBOlll** · 10-04-2012, 01:22 PM

Some very nice sessions big fella. Strong Front Squats. I did some "Zombie" Squats today... or Frankenstein style.. however you want to call it. Felt pretty comfy.

**therockap1** · 10-04-2012, 04:18 PM

Hope the pop wasn't anything serious B!

**BDiamond** · 10-09-2012, 06:37 AM

Originally Posted by lllDBOlll

Some very nice sessions big fella. Strong Front Squats. I did some "Zombie" Squats today... or Frankenstein style.. however you want to call it. Felt pretty comfy.

Going to try to up the weight on the fronts tomorrow and film it. Trying to get better at them.

Originally Posted by therockap1

Hope the pop wasn't anything serious B!

Just some standard "old man" pains.

**BDiamond** · 10-09-2012, 06:39 AM

Ending up taking Friday/Saturday off. Was supposed to be in New Hampshire all weekend but didn't end up happening. Hit Legs Sunday:

Back Squat
335x8
355x8
365x8

Single Leg Press
150x10
170x10
180x10

Leg Ext
250x10
255x8
260x8

DB RDL
105x8
110x8
110x8

Calf Leg Press
540x10
630x10
630x8
630x8

**BDiamond** · 10-09-2012, 06:40 AM

Did Chest on Columbus day:

Incline Barbell
225x8
225x7
225x5

Cable Fly
30x8
35x8
42.5x8

Seated Military
95x8
115x8
135x6

Tricep Push Down
42.5x10
50x10
55x8

Rope Press Down
70x6
70x6
70x6

Numbers are dropping but it's in an effort to slow down negatives and complete a better ROM.

**BDiamond** · 10-09-2012, 06:42 AM

Today's pull work:

Lat Pull Down
240x8
245x6
250x6

Seated underhand cable row
100x10
160x10
200x10
205x6

Straight Arm Pullover
60x10
70x10

Barbell Curl
115x6
115x4
95x6

Standing Iso Cable Curl
15x10
20x10
25x8

**BDiamond** · 10-10-2012, 10:44 AM

Filmed the first set of my front squats today:

**BDiamond** · 10-11-2012, 08:23 AM

Got my push day on today. Focused on slow controlled negatives.

Smith Incline Bench
225x8
235x6
245x4

Hammer Strength Chest Press
90x8
180x8
270x8
360x6

Cable Crossover
30x8
35x8
42.5x8

DB Laterals
40x8
40x8
40x8

SkullCrushers
115x8
115x8
115x8

DB Overhead Ext
100x6
100x6
100x6

**lllDBOlll** · 10-11-2012, 08:30 AM

Great sessions as always mate. Blows me away how strong you are fella.

**BDiamond** · 10-12-2012, 10:28 AM

Thanks Dan! Was up late last night watching baseball playoffs and hadn't taken a day off for about 5-6 days so decided to skip the gym this morning. However might go back after work and knock out a pull day. Regardless will be hitting it hard Saturday.

**lllDBOlll** · 10-12-2012, 01:04 PM

Originally Posted by BDiamond

Thanks Dan! Was up late last night watching baseball playoffs and hadn't taken a day off for about 5-6 days so decided to skip the gym this morning. However might go back after work and knock out a pull day. Regardless will be hitting it hard Saturday.

Lol if I'd been at it for that long and missed a day... I wouldn't be worried about squeezing a session in!

**rmwing** · 10-15-2012, 04:35 AM

You just going by feel and taking days of as u need? u seem to be smashing it out alot!

**therockap1** · 10-15-2012, 05:00 PM

What's up B! Hope you doing well!

**BDiamond** · 10-18-2012, 09:09 AM

Terrible job on my part keeping up to date. I've actually been logging my stuff over at Fitocracy.com lately instead. Haven't stopped lifting (in fact hit a PR last friday on what was going to be an off day!).

Will get back to work on this one starting next week and will try to spice it up some more than just posting numbers.

**BDiamond** · 10-18-2012, 09:10 AM

Originally Posted by rmwing

You just going by feel and taking days of as u need? u seem to be smashing it out alot!

Yes, just going off feel for now. I keep volume low enough where rest days aren't really needed every 4th day at this point.

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