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  • This thread is not specific to Masters division competition.
    I compete in that division so I decided to park it here in the Masters forum.

    It will in addition to my training and diet content contain bodybuilding content I find interesting and informative.
    The editorial approach I use mirrors the print mag of MD as to referencing various publications, in the Training, Fat Loss, Nutrition, Supplements and Health sections that MD publishes in the print mag.

    * 8/30 All non journal related content is being moved to Masters Bodybuilding Forum sub folders
    Last edited by Buadain; August 30th, 2018, 06:55 AM.
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    • Weigh-in yesterday 224.
      I have lost 41 pounds since I started this pre comp cut on Apr 7th.
      From now on, no way am I going to bulk up to 265 like I did prior to this cut.

      The diet combined with the cardio I have had to do to cut to this level is making me miserable, it is impacting me in a negative way as to how I relate to people and I am not yet done.
      My coach wants me to come in at 215.

      After this prep is done, I am going to stay leaner and hold my weight to no higher than 230 off cut cycle.
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      • 8/14

        Seated Military Press 12/10/8 135-190lbs
        Dumb bell laterals 12/10/8 20-30lbs (leaning one arm) * My left shoulder is healing up nicely and I am going to stick to light weights until fully healed
        Machine laterals 10 reps (stretch at the bottom of ROM)

        Trap bar shrugs 12/10/8 135-325lbs * front and back shrugs.

        Close grip bench presses 12/10/8 155-235lbs

        Throwing in some light chest work
        Incline dumb bell fly's 12/10/8 25-35lbs

        O'Buadains 12/10/8
        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.
        Seated, the fly move directly stresses my delts.

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

        30 minutes LISS treadmill
        I am starting to cut back on the amount of cardio/walking a day I do to allow my legs to recover before my show.
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        • 8/15

          3.5 miles walk (slow pace)

          30 minutes posing practice
          Six seconds static holds on all mandatory poses
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          • 8/16

            To allow my legs to recover from all of the cardio I am dropping the in gym LISS treadmill work.

            Ab roller
            Planks
            Cable Kneeling Crunch
            Crunches
            Roman chair

            AM fasted cardio

            Morning
            Treadmill HIIT 17 minutes

            Posing practice
            Six seconds static holds on all mandatory poses

            15 minutes in the sauna - tip from Goon

            Afternoon
            2.3 miles walk (slow pace)
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            • 8/17

              Pleased today to discover my left delt and biceps have finally healed to the point allowing me to start using higher volume, heaver weights.
              Not fully healed, but much better.

              Incline bench press 15/12/10/10 reps 135-185lbs
              Flat Bench dumb bell presses 15/12/10/10 25-60lbs
              Dumb bell flys 15/12/12/12 reps 25-40lbs

              Nautilus Pullover 1 set rest pause 15/12/10/10 reps 110-150lbs
              Dumb bell rows 15/12/10/10 reps 60-90lbs
              T-bar rows 15/12/10/10 reps 45-135lbs
              Negative chins 3 sets

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

              Close grip bench press 15/12/10/10 135-225lbs
              One arm cable pull downs 15/12/10/10
              Wide grip cable pull downs 15/12/10/10

              Treadmill HIIT 16 minutes

              Sauna 15 minutes

              2 mile walk
              Last edited by Buadain; August 18th, 2018, 04:36 PM.
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              • 8/18

                Hack Squat wide stance 15/12/10/10 reps 260-504lbs
                Leg Press close stance 15/12/10/10 135-600lbs
                Single Leg press 15/12/10/10 135-240lbs

                SLDLs 15/12/10/10 140-240lbs
                Leg Curls 15/12/10/10 70-130lbs
                Glute ham raise 15/12/10/10

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

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

                Sauna 15 minutes
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                • 8/19

                  Ab roller
                  Planks
                  Cable Kneeling Crunch
                  Crunches
                  Roman chair

                  AM fasted cardio

                  Treadmill HIIT 17 minutes

                  Posing practice
                  Six seconds static holds on all mandatory poses

                  15 minutes in the sauna

                  One mile walk
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                  • 8/20

                    All reps are 2/4 count.

                    Seated Military Press 15/12/10/10 135-185lbs
                    Dumb bell laterals 15/12/10/10 20-25lbs (leaning one arm) * My left shoulder is healing up nicely and I am going to stick to light weights until fully healed
                    Machine laterals 10 reps (stretch at the bottom of ROM)

                    Trap bar shrugs 15/`12/10/10/135-325lbs * front and back shrugs.

                    Overhead rope triceps extensions 15/12/10/10
                    Wide grip triceps pull downs ( inner head focus) 15/12/10/10

                    One arm cable biceps curls 15/12/10/10
                    Preacher Bench curls 15/12/10/10 20-30lbs

                    Throwing in some light chest work
                    Incline dumb bell fly's 15/12/10/10 25-35lbs * I modify the bench angle on each rep set.
                    Cross cables 15/12/10/10

                    O'Buadains 15/12/10/10.
                    This session consisted of dumb bell shoulder presses combined with O'Budains which are seated cross pecs flys that targets the delts.
                    15 dumb bell presses followed by 15 O'Buadains ect.

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

                    17 minutes HIIT treadmill

                    15 minutes in the sauna.

                    1.5 miles walk
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                    • 8/21

                      Treadmill LISS 30 minutes

                      Posing practice
                      Six seconds static holds on all mandatory poses

                      15 minutes in the sauna
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                      • Weigh-in today
                        222
                        I have lost 43 pounds since I started this cut on 4/8.
                        Two pounds to go to my 220 target.

                        My coach wants me to come in at 215 by the second week in Sept.
                        I think I can hit that.
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                        • 8/22

                          AM fasted cardio

                          Treadmill HIIT 17 minutes

                          Posing practice
                          Six seconds static holds on all mandatory poses

                          15 minutes in the sauna

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

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                          • 8/23

                            All reps 2/4 count

                            Incline bench press 15/12/10/10 135-195lbs
                            Flat Bench dumb bell presses 15/12/10/10 25-65lbs

                            Superset incline Dumb bell flys and incline bench presses 15/12/10/10 25-40lbs

                            Nautilus Pullover 15/12/10/10 110-160lbs
                            Dumb bell rows 15/12/10/10 60-90lbs
                            T-bar rows 15/12/10/10 45-135lbs
                            Negative chins 3 sets

                            Posing practice
                            Six seconds static holds on all mandatory poses

                            15 minutes in the sauna

                            Treadmill LISS 30 minutes
                            My Competition Prep Journal

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                            • I hit today my 220 target by the end of this month.
                              I started this prep cut in March
                              I have lost 42 pounds.

                              My coach wants me to come in at 215 by the second week in September.
                              I think I can make that.

                              This cut made me a miserable bastard.
                              I have held to one thousand calories below maintenance during the entire cut.
                              The constipation compounded the misery.

                              No way in hell will I ever bulk up again to 250-265.
                              I will get no heaver than 230.
                              If that heavy.

                              It is not worth the agony to do what it takes to cut as much weight as I did to come in below 10% bf.
                              Last edited by Buadain; August 24th, 2018, 03:48 PM.
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                              • 8/24

                                Hack Squat wide stance 15/12/10/10 reps 260-504lbs
                                Leg Press close stance 15/12/10/10 135-600lbs
                                Single Leg press 15/12/10/10 135-240lbs

                                SLDLs 15/12/10/10 140-240lbs
                                Leg Curls 15/12/10/10 70-130lbs
                                Glute ham raise 15/12/10/10

                                Calf toe press on leg press machine 40/40/40/40 445-600lbs

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

                                Sauna 15 minutes
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