JD's Ritual & Diablo log

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I've been on and off with a lot of my training, but over the last few weeks I've been focusing on weight lifting a bit, my end goal in another 3 weeks is to hit 315lb on the bench for 1 rep, this goal is going to be hard to get, but I'm bulking up hard, was 205lb a few weeks ago, now up to 220lb. The most I've weighed is 229lb and I was able to hit 300lb for 1 rep.

Feb 1st I'll be entering a grappling tourney, so training is going to switch up a lot 3 weeks from that date.

I'm sure many will think wow this guy does no legs, only thing I can do at the moment is reverse sled drag and cardio. My right knee has been messed up for awhile, MRI shows I need surgery, but from what I'm told by other people, if I can avoid it do so......I'm workin with what I got. I won't be throwing many double leg take downs in this tourney that's for sure, more working on clinch wrestling takedowns.

Goals
Bench 315x1 rep, Bench 275x5 reps
Win Gold in the grappling tourney


Pre-Workout

Ritual- 2 scoops


Sunday's Workout

Bench Press
Set 1- 45x20 (warm up)
Set 2- 95x10 (warm up
Set 3- 135x5 (warm up)
Set 4- 185x5 (warm up)
Set 5- 225x9
Set 6- 245x5
Set 7- 265x1
Set 8- 275x1FAIL
Set 9- 185x13
Set 10- 185x12

Incline DB press
Set 1- 60'sx15
Set 2- 60'sx12
Set 3- 60'sx10


Circuit
Shoulder Raises- 20x15, 20x15, 20x12, 20x10
Front Raises- 20x15, 20x15, 20x12, 20x10
Rope Pushdowns- 120x15, 150x12, 150x12,
Bench Press- 135x15, 135x15, 135x12, 135x12



Thoughts
I'm going to be running what is called the Ritual/Diablo protocol, I'll be using Ritual on my weight training days, Diablo on my cardio only days and for any grappling or boxing workouts I'll be using 1 scoop of each.

Time to kick things up a notch! I took Monday off with a damn good excuse, some guy in a parking lot hit my car so I spent all day on the phone with insurance and having to go down and making a report about it..... Guy had a big truck so both doors on the passenger side have to be replaced. Today I'm going to hit cardio twice! Will post up later tonight :)

Rituall & Diablo protocol.jpg
 

southpaw23

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Nice! How are splitting them up? Or are you taking both in the same day. I do two-a-days sometimes, so I use both.
 
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Nice! How are splitting them up? Or are you taking both in the same day. I do two-a-days sometimes, so I use both.

As of now it will be the following,

Weight workouts- 2 scoops of Ritual

Cardio only days- 2 scoops of Diablo

Boxing or Grappling- 1 scoop of Ritual and 1 scoop of Diablo


I'm also going to switch it up when I'm cutting a bit of weight 3 weeks out from the grappling tourney, I will attempt 1 scoop of Diablo in the morning pre-fasted cardio, than I will try 1.5 scoops of Ritual before training at night. I will need to experiment and find out what works best.
 
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Pre-Workout
Diablo- 1.5 scoops


Tuesday Workout

Treadmill- 30min

Decline Sit ups/twists with 15lb ball- 20 reps
Decline leg ups- 20 reps
Decline sit up/twist- 20 reps
Plank- 1min
Repeated 3 times



Thoughts
It's not that my cardio is horrible when I'm at 220+, but my shins just get in the way, within 5min of running the shin pumps kick in. As long as I'm around the 210 mark I don't get shin pumps, but 220 and up....big pain in the butt for running lol.

Well I wanted to do another cardio workout tonight, but my buddy canceled and I needed him to let me in with his pass. Tomorrow I will be doing some grappling :)
 
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I have the same issue when weight increases. Things just don't go as smooth.
 
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I have the same issue when weight increases. Things just don't go as smooth.
Last couple days I've had a weird strain in my left shoulder, starting to think it's from growing to quick, 204 to 223 this morning in 3 weeks lol. The difference of boxing/grappling with maybe 2800 cals a day compared to more weight training+ 4500 cals a day is a shock to the body for sure lol.

Think I'm going to skip grappling tonight and hit the weights, because the main guy I was grappling with tonight isn't going in now, plus I think my shoulder would appreciate some lighter weights rather than all out grappling lol.


Looking forward to tracking this protocol ;)

Hit that PR man!
Thanks buddy!
 
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Sunday's Workout

Pre-workout
2 scoops of Ritual

Thursdays Workout

T-bar rows
Set 1- 45x20
Set 2- 45x15
Set 3- 70x15
Set 4- 70x15
Set 5- 90x15
Set 6- 45x18


Circuit
Seated DB Curls- 25x10, 45x12, 45x10, 45x10, 45x8, 45x8, 30x10, 30x10
Shrugs- 25x15, 45x12, 45x12, 45x12, 45x10, 45x10, 30x12, 30x12
Pushdowns- 80x15, 120x12, 120x12, 150x12, 150x12, 150x20, 100x40, 100x30
Rear delt raises- 20x12, 20x12, 20x12, 20x10, 20x10, 20x10, 20x10, 20x10
Shoulder raises- 20x15, 20x15, 20x15, 20x12, 20x12, 20x12, 20x12, 20x12
Rear delt pec dec- 90x15, 90x12, 90x12, 90x12, 90x12, 90x12



Thoughts

Left shoulder has been bugging me since Sunday night, so I went really light tonight, everything seemed to bug it, I'm sure it will be good by Sunday, fingers crossed lol.

Ive been putting down the food tho, up to 226lb!
 
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Look at the circuit on ya... holy. Nice work brother.
Thanks! I kept it light, I wanted to life heavy but my shoulder is too sore, I gotta switch my grip up on bench, its too much of a close grip, pretty sure that's what hurt the shoulder. Hopefully its good by Sunday, if not Ill keep it light for 1 week and go all out again next sunday.

Im gonna get that damn 315 bench by the end of this....I want it....lol
 
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Been taking it easy as possible with my shoulder, but omg we are getting some heavy ice snow down here in Canada, my shoulder def isn' healing right with all this shoveling.

Took a scoop of Diablo before shoveling tho, thankfully because I needed the energy!
 
wasme

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We have had no power in Toronto since Saturday midight. Might not have it back till Xmas day...
 
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The ice storm has been nuts. Do you have power?
We have had no power in Toronto since Saturday midight. Might not have it back till Xmas day...
Still have power for now, but I do keep losing my internet, perhaps because the people I use are located in Toronto.


Hope you get your power back Simon!



Well training didn't go very well yesterday, my shoulder hasn't been doing good, even worse with all this shoveling. I went outside to shovel 4 times breaking apart the ice in my driveway because my car kept getting stuck, I need snow tires. So I went light at the gym last night, shoulder started feeling really sore, cut my workout short, than had to come home to break more ice. Wake up today and my shoulder is feeling horrible, rear delt/rotator cuff. I'm thinking it's gonna need a good 2-3 weeks before I can try going heavy again.


That's fine tho, just gonna focus on lots of cardio, legs and abs. Gonna change my focus to getting in really good cardio shape and lowering my weight for this grappling tourney, as long as I have at least 2 weeks to train for it I'll do it. After that I'll focus on getting my bench to that damn 315!
 

southpaw23

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Still have power for now, but I do keep losing my internet, perhaps because the people I use are located in Toronto.


Hope you get your power back Simon!

.


Well training didn't go very well yesterday, my shoulder hasn't been doing good, even worse with all this shoveling. I went outside to shovel 4 times breaking apart the ice in my driveway because my car kept getting stuck, I need snow tires. So I went light at the gym last night, shoulder started feeling really sore, cut my workout short, than had to come home to break more ice. Wake up today and my shoulder is feeling horrible, rear delt/rotator cuff. I'm thinking it's gonna need a good 2-3 weeks before I can try going heavy again.


That's fine tho, just gonna focus on lots of cardio, legs and abs. Gonna change my focus to getting in really good cardio shape and lowering my weight for this grappling tourney, as long as I have at least 2 weeks to train for it I'll do it. After that I'll focus on getting my bench to that damn 315!
2 hours fasted workout this morning on Ritual. One hour lifting, second hour boxing drills. Endurance was off the charts.
 
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2 hours fasted workout this morning on Ritual. One hour lifting, second hour boxing drills. Endurance was off the charts.
I can't wait to try Ritual while focusing on cardio now, I bet the endurance boost will be really good with the amount of Beta-alanine.
 
wasme

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Still have power for now, but I do keep losing my internet, perhaps because the people I use are located in Toronto.


Hope you get your power back Simon!
Thanks Tommy, after 52 hours we got it back at 630am today. House was down to 5 celsius.
 
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Thanks Tommy, after 52 hours we got it back at 630am today. House was down to 5 celsius.

That's good to hear! 52 hours tho damn, 5 Celsius is cold!
 
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Well went out and got some KT tape for my shoulder to help support it a bit. Feeling a lot of pain in it still so I haven't been able to workout yet. I'm gonna give it a couple more days and than try some light therapy stuff, I'll probably do this for a couple weeks before I try to get back to lifting, unless all of a sudden it starts feeling better.

But as of now my shoulder hurts just having my arm hanging lol. I'm gonna do some abs tomorrow and probably some light legs Sunday.


Besides that I've been eating super clean now, using Diablo everyday, def getting some nice thermo effects from it and that combined with the cleaner diet I'm starting to notice some leaning.

Will update tomorrow!
 
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Omg that was crazy... and looked painful as hell
I can't imagine stepping back on my foot and my leg just folds in half like that, ouch!!!
 
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Well still working on rehabbing my shoulder, did more damage too it than I originally thought.

First couple weeks hurt to just have to my side. I believe I'm on my 5th light workout with my shoulder, did a couple rehab workouts. Just started adding more, so far this is where I'm at with Wednesday's workout.


Wednesday Workout
Rotator cuff rehab work- 12 sets in total.

Circuit- repeated 4 times
Flat DB Press- 35'sx20
Alternating DB Curls- 35'sx15
Reverse band extensions- 12

Circuit repeated 3 times
Incline DB Press- 35'sx15
Alternating DB Curls- 35'sx10
5 pound DB raises- sidex20 reps, frontx20 reps, bent over rear deltx15


Thoughts
Well besides trying to get my shoulder going again I've been doing a leg workout twice a week, also focusing on rehabbing my right knee, so far it's going good. Put in a few runs, going to be doing some running, legs and abs tonight.

All out of Diablo, LOVE THE STUFF. Been using 1.5-2 scoops of Ritual before each workout, really helps with bringing more blood flow to my shoulder, which should speed recovery time.


Got a new tat yesterday! Only my second one, I'm happy with it, got Family First. To me just means my family is always first to me, I have a great relationship with my parents and I would do anything
 
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Nice ink bro.

Thanks bro!

Only got my first tat last year, took me a year to think of what else to get lol.


I see so many people with tats they regret, I never want to be one of those people lol.
 
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Weight- 227lb

Tuesday (Arms)


Barbell curls- 6 sets, 45x15, 65x15, 70x12, 75x12, 80x20, 55x30
SuperSet
Skull crushers-6 sets, 45x15, 65x15, 70x12, 75x12, 80x15, 55x30


Alternating DB Curls- 6 sets, 30x12, 30x12, 30x12, 30x12, 30x12, 30x12
SuperSet
1 Arm reverse pressdowns- 6 sets, 40x12, 50x12, 60x12, 70x12, 60x12, 50x12

Single arm machine curls- 4 sets, 30x15, 30x15, 30x12, 30x12
SuperSet
Rope Pushdowns- 4 sets, 140x12, 170x15, 140x12, 140x12
-------------------------------------------------------------------------------------------------------------------

Wednesday (Chest, Shoulders, Back, Legs)

Rotator cuff warm up

Circuit
Incline DB Press- 25'sx15, 35'sx15, 50'sx15, 60'sx15, 60'sx12, 60'sx12, 60'sx12
Pec Dec Machine-----------------------------------120x12, 120x12, 120x12, 120x12
Reverse pec dec------------------------------------120x10, 120x10, 120x10, 120x10
Side DB Raises- 10x10, 10x10, 10x10, 15x10, 15x10, 20x10, 15x10
Front DB Raises- 10x10, 10x5, 10x5, 15x5, 15x5, 20x5, 15x5
Bent over rear delt DB raise- 15x10, 15x10, 15x10
T-Bar Rows- 70x15, 70x15, 70x15, 70x15, 70x15, 70x15, 70x15

Flys- 3 sets, 30x12, 30x12, 30x12
SuperSet
Bench press- 3 sets, 135x12, 135x15, 135x20

Band Leg extension- 15, 15, 15, 12, 12, 12
SuperSet
Against wall ball squat- 15, 15, 15, 15, 15, 15

Leg extensions- 105x15, 105x15, 105x15


Decline sit ups- 20, 20, 20
Back extensions- 15, 15, 15





Pre-workout
Ritual- 2 scoops!



Thoughts
Well here are the two workouts I did this week to see how my shoulder felt, it took it very well. Going to rest it until Sunday and try to push some more weight, if all goes well than I should be back to lifting heavier next week.

Sunday I will see how my shoulder feels doing 75's on incline db press and 185 on bench. All goes well I will up it to 90's incline db press and 225 on bench for next Thursday.
 
wasme

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Good update JD. Sounds like a solid plan to test and rest...
 
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I'm back!!!

Shoulder is feeling much better, ready to hit it hard again!!!

Weight- 227lb


Pre-Workout
Ritual- 1.5 scoops

Intra- 1 scoop of High Volume



Workout

Incline DB Press, 7 sets- 30'sx15, 60'sx8, 75'sx6, 90'sx10, 75'sx12, 60'sx12, 60'sx10

CIRCUIT
Incline DB Flys- 50'sx12, 50'sx10, 50'sx8, 50'sx6, 50'sx10

Rope Pushdowns- 130x12, 150x15, 170x8, 170x6, 120x15

Side Raises- 20'sx20, 20'sx20, 25'sx20, 20'sx20, 20x30

Reverse single arm pushdown- 60x12, 60x10, 70x8, 60x10,

Bench Press- 135x12, 185x6, 205x5, 185x6, 135x10+3 slow + 3 slow

Repeated 5 times




Thoughts
I am back at training hard on my shoulder again, going to be following this split as much as possible.

Day 1- Chest, tri's, shoulders
Day 2- Back, Biceps, Forearms, traps
Day 3- Legs, Abs
Day 4- Rest
Repeat
 
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Weight- 228lb


Pre-Workout
Ritual- 1.5 scoops

Intra- half scoop of Ritual, 1 scoop of High Volume


Workout- Back, biceps, forearms, traps/rear delts

Hammer Strength High Row
Set 1- 90x15
Set 2- 140x10
Set 3- 180x6
Set 4- 230x5
Set 5- 270x4 PR
Set 6- 180x20 PR

Pulldowns
Set 1- 160x15
Set 2- 140x15
Set 3- 120x15

CIRCUIT
Reverse Bodyweight push up/pull- 10, 10, 10

Single arm cable pulldowns- 100x15, 100x15, 100x12, 100x12, 100x12, 100x12, 100x12

Rear delt raises on incline bench- 20'sx12, 20x12, 20x12, 20x12, 20x12, 20x12, 20x12

Shoulder shrugs- 30'sx12, 40'sx12, 50'sx12, 50'sx12, 50'sx12, 40'sx12, 30'sx12

Standing Alternating DB Curls- 30'sx6, 40'sx6, 50'sx5, 50'sx5, 50'sx5, 40'sx5, 30'sx8

Forearm curls- 45x10, 45x10, 45x10, 45x10, 45x10

Wrist curls- 45x20, 45x20, 45x20, 45x20, 45x20, 45x20, 45x20

Reverse wrist curls- 45x20, 45x20, 45x20, 45x20, 45x20, 45x20, 45x20

Hammer strength high rows- (start on 4th round)- 140x8, 140x5, 90x12, 90x15

Repeated 7 times


Treadmill- 15min jogging

Got home and shoveled my driveway, about 15min, went as fast as I could.



Today's meals

Fasted most of the day, honestly just to busy to get a meal in.

Meal 1- Cheese burger, smoothie(greens drink + Kale + Spinich, 1.5 scoops of Whey Protein, dash of pineapple juice), + 500ml apple juice, pack of raw ramen noodles.

Pre-workout- (mixed with 250ml of Pineapple juice)

Meal 2(Post-Workout)- 4xBacon Double Cheese Burgers, Large Fries, Large Pop, 250ml of Pineapple juice

Meal 3- 1L of Chocolate Milk



Thoughts
My diet has been on and off, been doing some low carb days, workout day's I try to get a very large post-workout meal, bad food or not I'm looked pumped as hell in the gym right now lol. I seem to put on some great size dirty bulking on odd days. I will be focusing more on size/strength over the next couple weeks, than I'm looking to focus on cutting and training is going to be more concentrated on boxing.
 
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Weight- 228lb


Pre-Workout
Ritual- 1.5 scoops


Workout- knee was sore so didn't do squats, stuck with a high level on the bike tho, burned those quads up

Rope Pushdowns
Set 1- 100x12
Set 2- 120x12
Set 3- 140x12
Set 4- 150x12
Set 5- 170x10
Set 6- 170x8
Set 7- 180x8

Side Shoulder raises
Set 1- 10x20
Set 2- 15x20
Set 3- 20x15
Set 4- 20x15
Set 5- 20x15
Set 6- 20x20
SUPERSET
Standing DB Curls
Set 1- 30'sx10
Set 2- 40'sx8
Set 3- 40'sx8
Set 4- 50'sx8
Set 5- 50'sx6
Set 6- 40'sx6

Seated DB circuit set
25lb DB's- Shoulder pressX10, Wide DB curlsX10, Shoulder pressX10, Overhead DB extensionsX10, Shoulder Pressx10, Wide DB Curlsx10
Repeated for 3 sets

Skipping- 1min skip, 1 min rest, repeated 10 times

Leg ups- 50 reps
Right Side V-ups- 50 reps
Left Side V-ups- 50 reps
Right side V-ups- 25 reps
Left side V-ups- 25 reps
V-ups- 40 reps
Plank- 1min

Bike- 25min

Shadow boxing- 4x3min rounds(with resistance band)



Today's meals

Meal 1- Cheese burger, glass of apple juice

Meal 2- 250ml of Greens juice, kale, spinach, 1 pack of wholegrain oatmeal, 1.5 scoop prowhey, 1 scoop of Flex4Joints

Meal 3- (post workout)- 1 Extra lean hamburger, half bowl of spaghetti(with lots of extra lean burger), 500ml of apple juice

Meal 4- 2 scoops of prowhey, 1 pack of oatmeal.



Thoughts
Was only planning a bit of triceps because they were not too sore, but added in some light shoulders, biceps were sore but why not lol.


Tomorrow I'm going into the mma gym to help a friend out for his first pro mma fight, needs a sparring partner to do some boxing with and probably help him out with some hand pad drills, should be fun.
 
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Big numbers on the rope pushdowns .. nice!
YEah triceps are probably my strongest lift, even when I do benching I tend to pretty much do close grip.


Had a decent sparring workout tonight, body is feeling it, gotta go back in tomorrow to help him out with some rounds, probably going to rest Wednesday and kill it Thursday.
 
wasme

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YEah triceps are probably my strongest lift, even when I do benching I tend to pretty much do close grip.


Had a decent sparring workout tonight, body is feeling it, gotta go back in tomorrow to help him out with some rounds, probably going to rest Wednesday and kill it Thursday.
Where is his fight?
 
JudgementDay

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Weight- 228lb


Pre-Workout
Ritual- 1.5 scoops





Wednesday Workout

Incline DB Press
Set 1- 30'sx15
Set 2- 40'sx8
Set 3- 60'sx5
Set 4- 85'sx5
Set 5- 100'sx6
Set 6- 75'sx13
Set 7- 60'sx12


CIRCUIT
Incline DB Flys

Rope Pushdowns

Side Raises

Front Raises

Cable Crossovers

Reverse single arm pushdown


Repeated 5 times
(I forget all the numbers but I pushed it hard, pumps were awesome.)



Thoughts
Back to those 100 pound dumbbells on incline!
 

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