Body By Ian at Diamond Gym 6/28/16

Flexing at Diamond Gym

New pics of IFBB Pro Steve "The Ram" Silverman & I Plus Workout

IFBB Pro Steve Silverman and I at Diamond Gym

Delts and Biceps

Spider Curls 7 x 12 FST-7

Rope Hammer Curls 3 x 10-12*

Incline DB Curls 3 x 8-10

Reverse Curls 7 x 12 FST-7*

Side Laterals Raises 3 x 8-12, 1 x 50 rest-pause

Side Laterals Partials 3 x 8-12, 1 x 50 rest-pause

Power Press 3 x 8-12, 1 x 50 rest-pause

Bent Over Raises 3 x 8-12, 1 x 50 rest-pause

Side Laterals Raises, Behind the Back 3 x 8-12, 1 x 50 rest-pause

FST-7 rest 30-45 seconds between sets

Back, Calves & Cardio Workout

Back, Calves and Cardio
Pull-ups 4 x 8-10
Giant Set 4 x 8-12
Upright rows
High rows to the neck
Face pulls
 
(Here's the video that I learned this exercise from)
Rear Delt raises
Lat Pulldowns Triple drop 3 x 12-15
T-bar rows 4 x 8 superset bent over rows to failure
Superman Rows 4 x 8

Calves
Single leg calf raises 3 x 12-15
Standing Calf Raises 4 x 15-20 (toes pointed in)
Seated Calf Raises 4 x 20 x 25

Cardio
Step mill aka Becky 20 mins with Training Mask

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Back and Triceps Workout 2/15/16

Back and Calves Training at Diamond Gym

Leg Day Workout at Diamond Gym

Squats 6 x 15-20 reps

Close stance leg press 3 X 15-20 reps
Leg extensions 3 x 16-20 reps (toes pointing towards you)
Seated leg curls 10 x 20-25 reps

Aim for 3 seconds negative, pause at the bottom to stop momentum and then squeeze at the top of the rep.

Delts, Traps and Biceps Workout 2/25/16

Delts
Giant set X 3
Seated hammer machine press triple drop set 12-15 reps per drop
Seated dumbbell front raises 15-20 reps
Seated side raises 15-20 reps
Standing partial side raises 12-15 reps

Giant set X 2
Plate front raises with alternated twist 12-15 reps
Arnold press 12-15 reps
Bent over reverse dumbbell raises 12-15 reps
Standing cable face pulls 12-15 reps

Traps
Machine shrugs 4 x 15, triple drop set 10 reps per drop
Dumbbell Shrugs 4 x 15
Behind the back shrugs 4 x 15

Biceps
*FST-7 Reverse curls 7 x 12
Incline DB curls 4 x 8-10 plus 5 partials
Hammer curls 3 x 15-20
*FST-7 Rest 30-45 seconds between sets

Chest and Traps Workout 2/19/16

Doing Dumbbell Floor Presses

Chest
Cable Crossovers 4 x 20-25
Incline Hammer Press 4 x 8-12, last set drop set
Dumbbell Floor Press 4 x 20-25
Wide Grip Bench Press 4 x 8-10
Dips 7 x 12 FST-7 style (Rest between 30-45 seconds)

Traps
Machine shrugs 4 x 15, last set drop set
Behind the back shrugs 4 x 15
Shrug Row 4 x 15
DB Shrugs 4 x 15

Bros Vs Pros Pics & Video

Bros Vs Pros 25 John Kemper Memorial 3

Come watch a great event tomorrow at Diamond Gym. You never know who can beat a pro. Maybe it's you! See you there and stop by and say Hello!

The John Kemper Memorial Bros Vs Pros 25! Dec 5th at Diamond Gym

It's back again!!! The John Kemper Memorial Bros Vs Pros 25! Dec 5th at Diamond Gym in Maplewood NJ! Open to the public! LIVESTREAMED on RXMuscle.com! Deadlift for reps (315lb) and Bench Press for Reps (225lb) The BK Beast IFBB pro Akim Williams will be repping the IFBB Pros! Can anyone beat him!?

Back and Calves Training at Diamond Gym

Here's my workout at Diamond Gym. It's got some of the FST-7 principles in it but, doing some things differently. I try to bring something different to my workouts. I'll always try new things or go back to what works. Got to make the body not always doing the same motions all the time. Have fun!

Back 
5 x 12-6 reps Deadshrugs (Every rep of deadlift equals 3 reps of shrugs)
5 x 8-10 Close grip pulldowns s.s. T-bar rows
FST-7 Low Cable Rows using rope attachment 7 x 12

Calves
Donkey Calf Raises 5 x 20
Seated Calf Raises 5 x 20
Standing Calf Raises 5 x 20

Cardio 25 mins of step mill

My Chest, Biceps and Calves Workout at Diamond Gym

Here's my Chest, Bi's & Calves workout today at the Home of Hardcore, Diamond Gym, It's a mixture of Neil Hill's Y3T and Hany Rambod's FST-7 style. This was my second chest workout of the week and I wanted to try something different out. The chest workout is only six sets but trust me, it's a Brutal six sets. I pre-loaded my calf workout with FST-7 and finished the Biceps workout with FST-7. Give it a try and let me know what you think of it. More workouts coming soon. 

Chest
Exercise A) Incline smith machine press TRIPLE drop set X 2 sets aiming for 10-12 reps PER drop set (equating to 30-36 reps in one working set)

Shoulders and Calves Workout at Diamond Gym 7/28/15

A hot day in a hardcore gym like Diamond Gym. I'm prepared to train cannonball delts and diamond calves. Come into my world as I take you through a training session on Shoulders and Calves. Lets begin!

Warm Up
External Rotation 3 x 20 reps (warming up the rotator cuff)
Tricep Pushdowns 3 x 25 reps

Shoulders
Tri-set 5 x 20-12 reps (90-120 seconds between each giant set)
a) Reverse Pec Deck
b) Bent over laterals raises
c) Face pulls

Arm Day on 7/18/15 at ABC at Diamond Gym

I did an arm and leg workout at an ABC aka Animal Barbell Club at Diamond Gym on 7/18/15. I tried something different with arms. I did 100 rep sets. Yes, I said 100 rep sets. I heard about this style of training from previous bodybuilders like Rory Leidelmeyer, Chris Cook and Moe El Moussawi. This hits both fast and slow twitch muscle fibers. Before I go to my workout, I'll show you a tip sheet and basic key of 100 rep set.

NJ ABC at Diamond Gym on 7/18/15

What: New Jersey ABC event at the legendary Diamond Gym
When: Saturday July 18th
Time: 1pm
Come down and train

Bros vs Pros Event at Diamond Gym Pics 12/13/14

IFBB pros getting for a photo

RX Muscle Founder, Dave Palumbo & I

IFBB Pro Shaun Clarida & I

IFBB Pro Akim Williams & I

IFBB Pro Frank Stinson & I

 

IFBB Pro Jon Delarosa & I

IFBB Pro Marvin Ward & I

IFBB Pro Colette Nelson & I

IFBB Pro Akim Williams & I

IFBB Pro Jeff Beckham & I

IFBB Pro Marco Rivera & I

2 Giant Killers, IFBB Pros Shaun Clarida & Marvin Ward

The Home of Hardcore, Diamond  Gym!!

Bros Vs Pros at DIamond Gym on 12/13/14

You think you can beat an IFBB Pro, well, here's your chance. Come down to RX Muscle Presents Bros vs Pros at Diamond Gym on December 13th aka The John Kemper Memorial. See you at 12pm.

Bros V Pros 18: 2nd Annual John Kemper Memorial

 

Challenge IFBB Pros Akim Williams & Colette Nelson. Bench Press AND Deadlift!
Men 225lb bench Press & 315lb Deadlift for Reps!
Women 115lb Bench Press & 165lb Deadlift for Reps!

Anthoniel Champagne to the list of pro's competing!

I hope to see many of my brothers and sisters of Iron competing. 

Steve "The Ram" Silverman hitting triceps at Diamond Gym

Steve "The Ram" Silverman smashing biceps at Diamond Gym

Universal Road Trip to Diamond Gym

Sorry for the hold up but this is a great video & the vibe of Hardcore at its finest!!! I hope you guys like my home gym, Diamond Gym.