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Thread: Daibhí O'Buadains training journal and other stuff

  1. #18
    Super Moderator Daibhí O'Buadain's Avatar
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    Quote Originally Posted by chasebny View Post
    Those are some heavy hammers.

    Do you stick to mostly the same moves, are do you change it up week to week?

    I also noticed that you didnt do pulldowns. I gotta say im pretty jealous of the nautilus machine, good pullover machines are great for width. Do you feel that this move is ample?

    I love that we have a guy with your expierence posting here. Very informative.
    Thanks for the welcome and the comments as to my experence and what I have to share being informative are appreciated.


    I change things up from time to time, usually I will stick to a exercise for six weeks or so then rotate it out.

    For back, I usually rotate t-bar rows with bent barbell rowing and dumbell rowing.

    I rotate in some low rack pulls every two weeks or so.

    I do intermediate and narrow grip pulldowns and chins from time to time.

    When I do chins, I sometimes do them on an assisted chin machine and focus on negatives.
    What I usually do is 10 second negatives on each rep until I totally burn out.

    I like to use Nautlus machine pull-overs instead of pulldowns and chins because I feel the stress more in the outerback using that machine than I do with pulldowns or chins.
    I sometimes pause the movement for a static hold when the movement bar is at my mid chest, as I can really feel it in my outer back at that point.

    I think it hits hard at that point the Teres Major , that is the muscle that shows when you hit a front lat spread.

    I read an interesting article in MD by Dorian Yates, he mentioned that Nautlus pullovers were what he used to hit his lats with as it takes the biceps out of the equasion.

  2. #19
    Freak of Nature stackndeca's Avatar
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    cool, you started a journal.
    In highschool we had that nautlus pullover machine, i love that thing. IMO the best thing for width, like you pointed out no bi's involved.
    your only as strong as your mind, so consider yourself weak.
    Yep...cats before cunts like my grandma always used to say. - BBOY

  3. #20
    Super Moderator Daibhí O'Buadain's Avatar
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    Todays workout.

    Quads

    Back squats
    4 sets
    135-350 lbs
    12/10/10/10

    Leg press - medium stance
    2/2/tempo
    5 sets
    12/10/10/10/10
    400-910 lbs

    2 sets - close stance
    15 reps per set
    500-600 lbs

    Calves

    Standing raises
    4 sets 10 reps per set
    240-480 lbs

    Crunches - 60- 25 pound weight
    Last edited by Daibhí O'Buadain; September 12th, 2009 at 04:49 PM.

  4. #21
    Super Moderator Daibhí O'Buadain's Avatar
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    Todays workout

    Hams

    SLDL's
    4 sets
    First set is a warmup set
    10 reps per set
    135-295 lbs

    Standing leg curl
    2 sets

    Shoulders

    Standing military press
    6 sets
    First set is a warmup set.
    12/10/10/8/8/6
    65-155 lbs

    Wide grip upright rows
    2/2 tempo
    5 sets
    First set is a warmup set
    12/10/8/8/6
    65- 135 lbs

    Traps

    Dumb bell shrugs
    5 sets
    First set is a warmup set
    10 reps per set
    90-120lbs

  5. #22
    Super Moderator Daibhí O'Buadain's Avatar
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    Today's workout.

    Back

    T Bar rows
    5 sets
    10/10/8/6/6
    135- 190 lbs

    Cable rows
    3 sets 10 reps per set
    140-210 lbs

    Nautlus machine pull-over
    5 sets

    Stiff arm pull downs
    2 sets

    Biceps

    Barbell curls
    4 sets
    12/10/8/6
    65-110 lbs

    Dumbell curls
    3 sets
    50-70 lbs
    10/8/6

    Forearms

    Hammer curls - twist at top of rom
    4 sets
    50-70 lbs
    12/10/10/10

    Rope twists
    2 sets
    115/125 lbs

  6. #23
    Bro Scientist BBOY87's Avatar
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    Nice Training!!! You've just reminded me of stiff-armed pulldowns, Thank You!

  7. #24
    Super Moderator Daibhí O'Buadain's Avatar
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    Quote Originally Posted by BBOY87 View Post
    Nice Training!!! You've just reminded me of stiff-armed pulldowns, Thank You!
    Thanks for stopping by and for the comments, appreciated.

    One thing I like to do on stiff-armed pull downs, same as with nautilus pullovers, is to pause the rep when the pull down bar is parallel to the floor at around my lower chest level and do a static hold for one second.
    I feel the exercise stress intensity in-crease in the outer back, from that hold.

  8. #25
    Super Moderator Daibhí O'Buadain's Avatar
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    Today's workout.

    Chest

    Incline barbell bench press
    6 sets
    135 - 230
    12/10/8/8/6/6

    Flat bench dumbell press
    3 sets
    70-85 lbs
    10/10/10

    Triceps

    Close grip bench press
    7 sets- pyramid-drop set
    135-220lbs

    Abs
    60 crunches- 25 pound plate

  9. #26
    Freak of Nature stackndeca's Avatar
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    nice work, any big plans for the weekend?
    your only as strong as your mind, so consider yourself weak.
    Yep...cats before cunts like my grandma always used to say. - BBOY

  10. #27

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    I like your straight to the point journal here DB

  11. #28
    Super Moderator Daibhí O'Buadain's Avatar
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    Quote Originally Posted by stackndeca View Post
    nice work, any big plans for the weekend?
    Thanks for stopping by and for the comments.
    Today I am going to hit quads and calves.
    GF has to work 2nd shift this weekend, so no big plans for the weekend.

    How about you, any big plans for the weekend?

  12. #29
    Super Moderator Daibhí O'Buadain's Avatar
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    Quote Originally Posted by AndrewB40 View Post
    I like your straight to the point journal here DB
    Thanks for dropping in.
    I like to keep my training journal in here straight to the point and focused on training/diet related info.

  13. #30
    Beach Body Merat's Avatar
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    Nice chest workout! Cant wait for the quads and calves
    “Success is not final, failure is not fatal: it is the courage to continue that counts.”- Winston Churchill

  14. #31
    Freak of Nature stackndeca's Avatar
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    Quote Originally Posted by DBowden View Post
    Thanks for stopping by and for the comments.
    Today I am going to hit quads and calves.
    GF has to work 2nd shift this weekend, so no big plans for the weekend.

    How about you, any big plans for the weekend?
    nothing big, gonna get a big back tat tonight then maybe on a boat tomorrow.
    your only as strong as your mind, so consider yourself weak.
    Yep...cats before cunts like my grandma always used to say. - BBOY

  15. #32
    Super Moderator Daibhí O'Buadain's Avatar
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    Today's workout.

    Heavy Quad volume day.

    Back squats -Pyramid/drop sets
    10 sets
    135-375 lbs

    12 (135) / 10 (225) / 10 (315) / 8 (335)
    8 (355) / 6 (375) / 8 (355) / 8 (315)
    10 (295) / 10 (235)

    Calves

    Standing raises
    4 sets
    20/15/12/10 reps
    240-480 lbs

    Biceps

    Barbell curls
    4 sets
    12/10/8/6
    65-110 lbs

    Dumb bell curls
    3 sets
    50-70 lbs
    10/8/6

    Forearms

    Hammer curls - twist at top of rom
    4 sets
    50-70 lbs
    12/10/10/10

  16. #33
    Super Moderator Daibhí O'Buadain's Avatar
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    Quote Originally Posted by Merat View Post
    Nice chest workout! Cant wait for the quads and calves
    Thanks for dropping in.
    Quad and calves day has always been my favoriate day.

    I had a shoulder injury that stopped me from doing squats, I could not hold a squat bar in position.

    Finally, it has healed to the point that I can hit squats hard again.

  17. #34
    Iron Addict chasebny's Avatar
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    Ive heard good things on various boards about the manta/sting ray squat devices, though I cant speak from personal expierence.

    Dropsets on squats are crazy hard, I think Ive done them maybe half a dozen times over the last couple years.
    Turn the other cheek and I'll break your fucking chin.

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