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  • 8/7

    Ab roller
    Planks
    Cable Kneeling Crunch
    Crunches
    Roman chair

    AM fasted cardio

    Morning
    Treadmill HIIT 17 minutes
    Treadmill LISS 20 minutes.

    Posing practice
    Six seconds static holds on all mandatory poses

    Afternoon
    2.3 miles walk (slow pace)
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    • Weigh in today 225
      I have now lost 40 pounds since April 8th when I started this contest prep cut.
      I should hit my 220 target by the end of the month and have plenty of time to fine tune everything and come in at around 215 and a bf% of 10% for my masters comp.
      Maybe 9% if I hit it right.
      That should be competitive in my age comp class.
      I would have liked to have been at say 5% but I don't think that is possible with the time I have left to prep.

      One thing is for certain.
      I will never again 'bulk' up to 265 like I did and then have to kill myself with cardio taking it off.

      I may have been a lot bigger but bigger in bodybuilding does not always mean better.

      Thanks all that have taken the time to read this journal and watch the video content I have published in this thread.
      I hope that you have found some of it useful in your own training.
      Last edited by Buadain; August 8th, 2018, 07:23 AM.
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      • This is a two years bulk/cut graph of mine.
        The first cycle I bulked to 250 and cut to around 220.
        The one I am on now I bulked to 263 and have now cut to 225 with a target of 220.

        My avi pic shows me at age 61 around 230 on 9/24/17 after I started this last bulk/cut cycle.


        Last edited by Buadain; August 8th, 2018, 02:20 PM.
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        • 8/8

          Seated Military Press 15/12/10 135-190lbs
          Dumb bell laterals 15/12 25-35lbs (leaning one arm)
          Machine laterals 10 reps (stretch at the bottom of ROM)

          Trap bar shrugs 15/12/10 135-325lbs

          Triceps rope extensions 15/12/10
          Wide grip pull downs 15/12/10

          Throwing in some light chest work
          Incline dumb bell fly's 15/12/10 25-35lbs

          O'Buadains 15/12/10
          I do these as a slow rep super set dumb bell shoulder press and a seated dumb bell fly.
          I find that I can hit my delts hard with very light weight using this technique.

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

          Morning
          16 minutes HIIT treadmill
          20 minutes LISS treadmill

          Afternoon
          2.3 miles walk.
          Last edited by Buadain; August 8th, 2018, 05:38 PM.
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          • 8/9

            Three mile walk.

            10 minutes posing practice
            Six seconds static holds on all mandatory poses
            Last edited by Buadain; August 9th, 2018, 02:33 PM.
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            • My currrent calories a day average 2100 a day.
              I increased this from an average of around 1700 a day.
              I take a refeed once a week at around 2400 calories.

              Macros average around 237 grams of protein, 139 grams of carbs and 49 grams of fat.

              That combined with the amount of lifting, cardio and walking a day I do is resulting in a weight loss of around 2.2 pounds a week.

              I am maintaining my strength at this level of calories and macro intake a day.
              Which I infer means I am not burning off too much muscle tissue at that intake level combined with the cardio and walking I am doing.

              Starting next week I am planning on reducing carbs slowly by approx five grams a week and holding protein at 237 grams a week.
              Then adjust as required.

              I am on target to hit my goal of 220 on around 8/24 leaving me plenty of time to fine tune everything.
              I plan on coming in at 215 for my comp in the second week of September.
              Maybe lower if I time it right.
              If lower that should put me at sub 10% bf if everything goes as planned.
              Last edited by Buadain; August 9th, 2018, 07:10 PM.
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              • My current diet.
                Starting with breakfast I will post screenshots of all meals for today.

                8_10_18 breakfast cropped.jpg
                Last edited by Buadain; August 14th, 2018, 03:32 PM.
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                • Add in morning snack
                  One ounce of Animal Whey
                  1/2 cup of oatmeal

                  8_10_18 MS diet add cropped.jpg
                  Last edited by Buadain; August 14th, 2018, 03:33 PM.
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                  • Add in for lunch

                    2 cans of Albacore tuna
                    2 cups of Spinach
                    1 ounce of Animal Whey
                    5.3 ounces of Siggis Skyr plain yogurt
                    1 cup frozen vegetables

                    Lunch cropped.jpg
                    Last edited by Buadain; August 14th, 2018, 03:33 PM.
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                    • Add in
                      Animal Meal supplement

                      For dinner

                      Small Salad
                      Vinegar dressing
                      Salmon

                      Siggs Skyr as a late snack


                      supplement - dinner - late snack cropped.jpg
                      Last edited by Buadain; August 14th, 2018, 03:34 PM.
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                      • 8/10

                        Ab roller
                        Planks
                        Cable Kneeling Crunch
                        Crunches
                        Roman chair

                        AM fasted cardio

                        Morning
                        Treadmill HIIT 17 minutes
                        Treadmill LISS 20 minutes.

                        Posing practice
                        Six seconds static holds on all mandatory poses

                        Afternoon
                        2.3 miles walk (slow pace)
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                        • I keep this thread closed to comment because in the past it has been trolled.
                          I am in the middle of a contest prep and I am not going to deal with trolls in this thread.
                          I am fried enough by my prep as it is.

                          If anyone has any questions as to anything they see in this thread please feel free to PM me.
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                          • 8/11

                            Hammer Strength ISO row machine one arm 15/12/10 135-225lbs
                            Nautilus Pullover 1 set rest pause 15/12/10 reps 110-150lbs
                            Dumb bell rows 15/10/8 55/65/75

                            Incline bench press 1 set rest pause 15/12/10 reps 135-195lbs
                            Dumb bell flys 15/12/10 reps 15/20/25/30lbs
                            Dips 15/12/10

                            Reverse dumb bell flys on a incline bench 15/12/10 reps 20/25/30lbs

                            Treadmill HIIT 16 minutes
                            LISS 20 minutes

                            2 mile walk
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                            • 8/12

                              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
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                              • 8/13

                                Ab roller
                                Planks
                                Cable Kneeling Crunch
                                Crunches
                                Roman chair

                                AM fasted cardio

                                Morning
                                Treadmill HIIT 17 minutes
                                Treadmill LISS 20 minutes.

                                Posing practice
                                Six seconds static holds on all mandatory poses

                                Afternoon
                                2.3 miles walk (slow pace)
                                My Competition Prep Journal

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