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  • 7/30

    HS Iso Lateral row machine 12/10/8 135-225lbs
    Nautilus Pullover 1 set rest pause 12/10/8 reps 120-160lbs
    Single arm Nautilus pullovers 6 second negatives.

    Incline bench press 1 set rest pause 12/10/8 reps 135-190lbs
    Smith machine Incline Shoulder Raise 12/10/8 reps 185-220lbs - This is for the Anterior Serratus and upper pecs (clavicular)
    Incline dumb bell flys 1 set rest pause 12/10/8 25-35lbs - I vary the angle of the bench.

    Reverse dumb bell flys on a incline bench 1 set rest pause 12/10/8 reps 25-35lbs

    HIIT Treadmill inclines levels 3-10 2.5- 3.6mph 40 minutes
    LIIS treadmill 2 miles
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    • I go soon for my first posing prep session with someone that has clients that have won IFBB pro cards.
      Looking forward to it.
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      • I was told that I could move this Journal and other bodybuilding content thread of mine to No Bull.
        I am leaving it closed to comment as there are too many picless alias name smart assed trolls in No Bull that do not live a bodybuilding lifestyle, have no posting history as to living the lifestyle and would probably troll this thread.

        This thread is not simply a journal that is a way of documenting my training and diet strategies.

        This thread and all the content I have posted in it represents my lifestyle and my commitment to Bodybuilding as a lifelong lifestyle and a way to achieve personal goals.

        In my twenties I worked out out using high intensity bodybuilding training, Arnolds, Mentzer Heavy Duty and other training methodologies, at times for two hours a day seven days a week, part of it while working a night shift and raising a family.
        My training has changed over the years from that level as I aged and accumulated injuries.

        This thread is a testimonial as to a part of my life.
        It represents a great deal as to who and what I am.
        Last edited by Buadain; July 31st, 2018, 11:22 AM.
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        • If anyone has any questions as to what they read in this thread feel free to PM me.
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          • This thread may represent an explanation to some people as to why I object strongly to picless trolls posting under alias that do not live a Bodybuilding lifestyle that troll on this board.
            I detest those people as they by their lack of respect for Bodybuilding insult something that is my lifestyle.

            To me this is a serious lifestyle that represents something that changed my life and became a part of it.
            Last edited by Buadain; July 31st, 2018, 09:49 AM.
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            • 7/31

              Hack Squat wide stance 1 set rest pause 12/10/8 reps 260-465lbs
              Leg Press close stance 1 set rest pause 12/10/8 135-235lbs
              Single Leg press 1 set rest pause 12/10/8 135-240lbs * When I do this I feel it in the upper quads. For me it seems to bring out the separation and definition in that area.
              I also feel it in the glutes.

              SLDLs 1 set rest pause 12/10/8 reps 140-240lbs
              Leg Curl 1 set rest pause 12/10/8 70-140lbs
              Glute ham raise 3 sets 12/10/8 reps per set

              Calf toe press on leg press machine 40/40/40 445-504lbs

              No in gym cardio on leg day - 2 mile walk
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              • 8/1

                Ab roller
                Planks
                Cable Kneeling Crunch
                Crunches
                Roman chair

                AM fasted cardio

                Morning
                Treadmill HIIT 15 minutes
                Treadmill LISS 20 minutes.

                Afternoon
                2.3 miles walk (slow pace)
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                • Had the first posing session today.
                  Nothing like trying to hit poses with a injured shoulder.
                  Very tight.

                  Great posing coach.
                  Looking forward to the next session.
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                  • For those not aware Dave Draper publishes a great Bodybuilding, Diet and Nutrition blog and related has a e-mail distribution list.
                    I highly recommend them.

                    More here: https://www.davedraper.com/
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                    • 8/2

                      My left shoulder and biceps injury is still causing me issues on some lifts
                      Compensating with lower weight.

                      Da coach tells me I need to increase sets per muscle group.
                      Cranking up a bit on the volume.

                      Throwing in some posing practice at the end of the workout.
                      Holding all mandatory poses for 5 seconds.

                      Military Press 1 set rest pause 12/10/8 135-185lbs
                      Dumb bell laterals 15/12 25-35lbs (leaning one arm)
                      Machine laterals 10 reps (stretch at the bottom of ROM)


                      Close grip bench press 12/10/8 1 set rest pause 135-225lbs

                      Incline dumb bell curls 1 set rest pause 15/12/10 25-35lbs
                      Preacher bench curls 1 set rest pause 15/12/10 25-35lbs
                      Machine curls 1 set rest pause 12/10/8 reps

                      Trap bar shrugs 1 set rest pause 12/10/8 135-325lbs

                      Throwing in some light additional chest work
                      Incline dumb bell flys 12/10/8 20-35lbs * I adjust the angle of the bench on every set.

                      Wrist roller 2 set 20 reps

                      16 minutes treadmill HIIT
                      20 minutes treadmill LISS
                      2 mile walk.
                      Last edited by Buadain; August 2nd, 2018, 07:34 PM.
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                      • I weighed 265 on Apr 8th
                        Weigh-in today 227
                        I am dropping an average of 2.2 pounds a week.

                        What I have learned is that I do not need to intake high amounts of protein and cut carbs to below 100 grams a day to get the results I want.
                        That may change as I get close to my target comp date, but as to now keeping protein at an average of 200 grams a day and carbs at an average of 150 grams a day works for me.
                        I noticed that my strength is not dropping.
                        It tells me that I can cut fat and maintain strength on that level of macro intake.

                        The strength maintenance tells me that my calorie intake of an average 1800-2200 calories a day with a cheat refeed to 2400 calories a day once a week is not causing me to burn off too much muscle.
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                        • 8/3

                          Morning

                          16 minutes treadmill HIIT
                          20 minutes treadmill LISS

                          Posing practice
                          Six seconds static holds on all mandatory poses

                          Afternoon

                          2.3 miles walk (Slow pace)
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                          • 8/4


                            Morning

                            16 minutes treadmill HIIT
                            20 minutes treadmill LISS

                            Posing practice
                            Six seconds static holds on all mandatory poses

                            Afternoon

                            2.3 miles walk (Slow pace)
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                            • 8/5

                              * My left delt and biceps injury is slowly healing. I could go a bit heaver on some sets.

                              HS Iso Lateral row machine 15/12/10 135-225lbs
                              Nautilus Pullover 15/12/10 120-160lbs
                              Dumb bell rows 15/12/10 70-85lbs
                              Chins 1 set 10 reps

                              Incline bench press 15/12/10 135-190lbs
                              Cross Cables 15/12/10
                              Dips 15/12/10

                              Reverse dumb bell flys on a incline bench 1 set rest pause 12/10/8 reps 25-35lbs

                              Incline biceps curls 15/12/10 20-30lbs
                              Preacher bench curls 15/12/10 20-30lbs
                              Machine curls 15/12/10

                              Preacher bench reverse forearm curl 40 reps
                              Rope twist 2 sets

                              10 minutes posing practice
                              Six seconds static holds on all mandatory poses

                              HIIT Treadmill 16 minutes
                              LIIS treadmill 20 minutes

                              2 miles walk
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                              • 8/6

                                Hack Squat wide stance 15/12/10 reps 260-465lbs
                                Leg Press close stance 15/12/10 135-435lbs
                                Single Leg press 15/12/10 135-240lbs
                                Leg extensions 15/12/10

                                SLDLs 15/12/10 reps 140-240lbs
                                Leg Curl 15/12/10 70-120lbs
                                Glute ham raise 15/12/10

                                Calf toe press on leg press machine 40/40/40 445-504lbs

                                10 minutes posing practice
                                Six seconds static holds on all mandatory poses


                                No in gym cardio on leg day - 2 mile walk
                                Last edited by Buadain; August 6th, 2018, 08:44 PM.
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