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

Chest & Calves workout on 3/30/16

A video posted by Ian Heydecke (@bodybyian) on Mar 30, 2016 at 3:12pm PDT

Incline Hammer 4 x 20, rest - pause, Go halfway then come back down then do a full rep. That's one rep.

Smith Flat Bench press 4 x 20, SAA

Cable Crossovers 5 x 12-15, last set do 100 reps, rest - pause.

Seated Calf Raises 4 x 30, do 10 reps then hold for 10 seconds and repeat til you hit 30 reps.

Standing Calf Raises, 10 reps, then 10 bodyweight reps and repeat til you get to 100 per set. 4 sets.

Cardio (video)
10 rounds of 30 seconds intervals.

Leg Day Training

Here's the workout:
Lying leg curls 4 x 15-20 superset with Leg Extensions 4 x 25
*Seated Calf Raises 4 x 30
Hack squats 4 x 8-12
Leg press 4 x 20, pause at the bottom for 2 seconds
Seated Leg curls 4 x 20
Squats 4 x 10, 1.5 reps per rep.
Standing Calf Raises 10 reps superset bodyweight calf raises for 10 reps til you get to 100 per set, 4 sets.
Leg Extensions 4 x 100, brutal finisher

*Seated Calf Raises do 10 reps then hold and squeeze for 10 seconds and repeat til you hit 30 reps.

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

#bodybyian #trainingday
#traininghard #fitfamily #fit #fitnessmotivation #fitfam #fitnessfreak #fitnessjourney #igfitfam #diamondgym #lift #liftheavyshit #bodybuilding #healthylifestyle #beatingcancer #cancerwarrior #cancerfighter #workingoutismydrug

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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

Back and Triceps Workout 2/15/16

Back
Straight arm pulldowns s.s with T-bar rows: 4 x 8-12
Close grip pulldowns s.s Reverse grip bent - over rows: 4 x 8-10
Giant set: 4 x 8-10
Meadows rows
T-bar deadlifts
Seated cable rows
DB rows

Triceps
Giant set: 4 x 8-15
Overhead DB extensions
Dips
Rope Pushdowns
Reverse grip pushdowns

Flexing After My Chest & Biceps Workout

Flexing after a #chest & #biceps #pump at @diamondgympro A) Incline cable flies X 3 for 15-20 reps **Squeeze for 1 second at top of every rep!** B) Incline smith machine press X 3 for 15-20 reps C) Flat dumbbell flies X 3 for 15-20 reps D) Seated hammer chest press X 3 for 15-20 reps **Squeeze for 1 second at top of every rep!** Rep tempo - 3 second negatives Rest periods - 90 seconds Giant set X 3 Spider curls 15-20 Seated incline hammer curls 20-25 Preacher curls triple drop set 12-15 EACH #bodybyian #bodybuildingmotivation #bodybuilding #motivation #training #gymlife #lifestyle #gym #goals #teamBBI #instafitness #fitfam #fitspiration #lightweightbaby #workingout #diet #nutrition #growingseason #hardcore #trainhard #diamondgym #swole #beatingcancer #cancerwarrior #cancerfighter #cancersurvivor

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

Warming Up The Muscle

I'm going to tell you WHAT you need to do, WHY you need to do it and also highlight some key mistakes people make which will ultimately detract from their workouts. 

Warming up is NOT just a process whereby you do loads of reps with light weight with no aim or direction. Done properly its actually a process which has MANY physiological (and mental) aims. 

When warming up a body part from cold (first exercise for that muscle group) you want to do 3 key things -

1. Increase blood flow into the area

2. Increase elasticity within the muscle/joint 

3. Increase central nervous system (CNS) alertness

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)

Flex Lewis Tip: 3 Motion Low Rows

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Charles Glass's "Tip of the week" Hack Squats

 Try these tips out on your leg day. I'd try this out on a tri-set to hit the quads & hams hard with great intensity!!!!

Tips to stay fit on a busy schedule:

Early Bird:
By the time we get off work we are often too tired to hit the gym or home workout. Get it done in the morning and hit the workout before your workday hits you!

Make a Game Plan:
Without a doubt, many people waste much of their workout time wondering what exercise to do next. Get a game plan and write it down the day before your scheduled workout. Take that game plan to the gym and stick to it. Don’t let anyone get in your way of getting your workout in.

Increase Your Intensity:
If you don’t have much time to workout, try getting your workout done in a shorter time period. So if your workout currently takes 1 hour to complete, bump up your intensity for example super set 2 exercises and get it done in 30-45 minutes. You will save time and get a much better workout in the amount of time you have with increased intensity.

Lunch Time Workout:
Take your lunch to work and when it is your lunch break, slip off to the gym for a quick 30 minute workout and eat your lunch afterwards.

Schedule Your Entire Day:
Sit down and schedule your entire day and include your workout. This will prevent you from wasting time and help you focus on the important tasks. Don’t bump this workout time off your schedule for something else, it is important and will improve your quality of life.

The Importance of Stabilization Exercises:

Although strengthening stabilizer muscles does not give the appearance and feeling of training large muscles, they still play an important role in exercising. Your stabilizer muscles help keep your body steady, through training. Stability training helps build a solid and stable foundation. For example, planks and push ups help strengthen the core which affects alignment, balance and posture but it’s also a key player in every day injury prevention. Doing Rotator Cuff Exercises can also be very beneficial to your shoulder training as well. Because when stability is lacking, injuries can occur. So don't neglect your stabilization exercises.

Pictures From the Special ABC NJ/Q&A on 3/20/14

Meal Prepping

Even if it sounds tedious, it pays to sit down once a week to make a menu and prepare meals for the coming days. Not only will you avoid stress, but you’ll have the satisfaction of knowing your meals will be tasty and healthy.
Here are some meal prepping tips:

1. Bookmark any recipes you plan to use and put them in a visible place.

2. Vary your menu each week by making a few favorite dishes that you’re comfortable with and a few that are new.

3. Cook significant amounts. Roasting a chicken? Pop in a second one so your set for the week.

4. Plan your menu around quick-cooking cuts of meat such as cutlets, and fillets.

5. Pre-cut fruits and vegetables are great for stir-fries, quick side dishes and desserts. They are a time saver when you want to get dinner on the table fast.