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  • 8/25

    Three miles slow walk

    I am taking a day off from the gym following leg training.
    Just doing some slow walking to help my quads out with recovery.
    I find it helps reduce soreness and makes recovery time shorter.
    Last edited by Buadain; September 1st, 2018, 10:27 PM.
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    • 8/26

      Planks
      Cable Kneeling Crunch
      Crunches
      Roman chair

      AM fasted cardio

      Morning
      Treadmill HIIT 20 minutes

      Posing practice
      Six seconds static holds on all mandatory poses

      15 minutes in the sauna

      Afternoon
      2.3 miles walk (slow pace)
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      • I have a session coming up with my posing coach as to a freestyle posing routine.
        Looking forward to it.
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        • 8/27

          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 15/12/10/10/135-345lbs * 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

          23 minutes HIIT treadmill

          15 minutes in the sauna.

          2 miles walk
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          • 8/28
            Treadmill LISS 35 minutes

            Posing practice
            Six seconds static holds on all mandatory poses

            15 minutes in the sauna

            2.3 miles walk (slow pace)
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            • 8/29

              Planks
              Cable Kneeling Crunch
              Crunches
              Roman chair

              AM fasted cardio

              Treadmill HIIT 23 minutes

              Posing practice
              Six seconds static holds on all mandatory poses

              15 minutes in the sauna

              2.3 miles walk (slow pace)
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              • 8/30

                All reps 2/4 count

                Incline bench press 15/12/10/10/10 135-185lbs
                Incline Dumb bell flys 15/12/10/10/10 25-40lbs
                Flat Bench dumb bell presses 15/12/10/10/10 25-65lbs

                Reverse flys 15/12/10/10/10 20-35lbs

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

                Posing practice
                Six seconds static holds on all mandatory poses

                15 minutes in the sauna

                Treadmill HIIT 23 minutes

                2.3 miles walk
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                • 8/31

                  Moving into a two week out pre-contest high volume per muscle group phase
                  All reps are 2/4
                  1 minute rest between sets.

                  Quads.

                  Leg Press
                  Narrow Stance 3 sets *20 reps per set
                  Medium Stance 3 sets *10 reps per set
                  Wide Stance 3 sets *10 reps per set

                  Hack Squats 3 sets *15 reps per set

                  Leg extensions
                  Toes in 3 sets * 20 reps
                  Toes out 3 sets * 20 reps
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                  • Weigh in today 218.
                    I am dropping around 2.5 pounds a week.

                    I have lost 47 pounds during this cut that I started in April.
                    Regardless of the comp placing results I am in better shape than I have been in years.

                    I am targeting 215 by the end of next week.
                    I think I can hit that.

                    I am starting a pre comp carbs depletion cycle.
                    Last edited by Buadain; September 1st, 2018, 11:27 AM.
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                    • 9/1

                      Hams, Glutes, Abs.

                      30 seconds rest on all sets with 20 reps
                      One minute rest on 10 rep sets.

                      SLDLs 3*10
                      Lunges 3*10
                      Standing leg curls 3*20
                      Lying Leg curls 3*20

                      Wide stance leg press ( heel push) 3*20
                      Glute ham raises 3*20

                      Crunches, 30 degrees from floor 3 sets to failure
                      Lying leg raises 3 sets to failure
                      Roman chair 3 sets to failure

                      Posing practice
                      Sauna
                      2.3 miles slow walk.
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                      • 9/2

                        LISS treadmill 60 minutes
                        2 miles walk
                        Posing practice
                        Sauna
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                        • I am experimenting with various comp strategies like water depletion to see what the result is on my body and so I have a handle on it prior to comp day.
                          I got this idea from a video by John Meadows that I posted in the Competition Strategy thread in this forum.
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                          • 9/4

                            Weigh-in today 217.
                            On track to hit my target of 215 by the end of next week.

                            I am fighting with lower abs fat.

                            Going to 40 minutes in gym morning cardio
                            Followed by 40 minutes walking

                            Morning
                            Treadmill
                            HIIT 20 min
                            LISS 20 min

                            Afternoon

                            40 minutes slow walking

                            Sauna
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                            • 9/4

                              Seated Military Press 3 sets*10 reps per set
                              O'Buadains 3 sets*10 reps per set
                              10 dumb bell presses followed by 10 O'Buadains .
                              This session consisted of dumb bell shoulder presses combined with O'Budains which are seated cross pecs flys that targets the delts.

                              Front raises 3 sets*10 reps per set
                              Wide grip upright rows 3 sets*10 reps per set
                              Dumb bell laterals 3 sets*10 reps per set (leaning one arm)

                              Trap bar shrugs 3 sets*10 reps per set * front and back shrugs.
                              Close grip upright rows 3 sets*10 reps per set.

                              Close grip benches 3 sets*10 reps per set
                              Wide grip triceps pull downs (inner head focus) 3 sets*10 reps per set

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

                              40 minutes treadmill LISS.

                              15 minutes in the sauna.

                              40 minutes walking.
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                              • 9/5

                                One arm cable biceps curls 10*3
                                Preacher Bench curls 10* 3

                                Reverse preacher bench curls 10*3
                                Forearm hammers 10*3

                                Treadmill LISS 40 minutes

                                Posing practice
                                Six seconds static holds on all mandatory poses

                                Sauna

                                Out of gym - 40 minutes walking (slow pace)
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