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Thread: Daibhí O'Buadains over the hill training journal

  1. #120
    Super Moderator Daibhí O'Buadain's Avatar
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    Today's workout

    T Bar rows
    5 sets
    45(12) 90(10) 135(10) 180(8) 190(6)

    Cable rows
    3 sets
    160(10) 180(10) 230(8)

    Nautlus machine pull-over
    6 sets

    Rear delts
    Reverse flys
    3 sets
    40(10) 45(10) 50(10)

    Biceps

    Barbell curls
    4 sets
    65(12) 85(10) 120(6) 100(8)

    Cable curls
    3 sets
    10 reps per set
    2/4 tempo

    Forearms

    Hammer curls
    3 sets
    50(10) 60(10) 70(10)


    Rope twists
    2 sets
    125/135 lbs

  2. #121
    Super Moderator Daibhí O'Buadain's Avatar
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    Yesterdays workout.

    Chest

    Incline barbell bench press
    7 sets
    135 - 230 lbs
    135(12) 185(10) 230(6) 210(6) 185(8) 165(8) 135(12)

    Flat bench dumbell press
    3 sets
    70-90 lbs
    70(10) 80(10) 90(6)


    Incline dumb bell flys
    2 sets
    55-65 lbs
    55(10) 65(8)

    Triceps

    Close grip bench press
    4 sets
    135- 225 lbs
    135(12) 185(10) 230(6) 195(8)

    Pushdowns
    3 sets
    80-100 lbs
    80(12) 100(12) 130(10)

    Reverse cable extensions
    2 sets
    80(12) 120(12)

    Abs - crunches- 60 - 25 pound weight

  3. #122
    Beach Body bherman's Avatar
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    good job brother. liking the way u tear it up!!!

    keep up the good work!

  4. #123
    Super Moderator Daibhí O'Buadain's Avatar
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    Today's workout.

    Back squats -Pyramid/drop sets
    8 sets

    12 (135) / 10 (225) / 10 (315) 4 (405) / 6 (385) / 6 (365) / 8(345)
    10 (315)

    Calves

    Seated Calve raises
    90(20) 135(20) 180(15) 205(12)

    Biceps

    Barbell curls- Pyramid/Drop sets
    5 sets
    65(12) 85(10) 125(6) 100(8) 85(10)

    Cable curls
    3 sets
    10 reps per set

    Forearms

    Hammer curls - twist at top of rom
    3 sets
    50(10) 60(10) 70(10)

    Wrist curls
    2 sets
    90(10) 110(10)

  5. #124
    Super Moderator Daibhí O'Buadain's Avatar
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    Quote Originally Posted by bherman View Post
    good job brother. liking the way u tear it up!!!

    keep up the good work!
    Thanks.
    Appreciate it.

  6. #125
    Super Moderator Daibhí O'Buadain's Avatar
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    Todays workout.

    Hams

    SLDL's
    5 sets Pyramid/Drop sets
    135-300 lbs
    135(12) 225(10) 285(8) 300(6) 285(8)

    Standing leg curl
    3 sets
    110(10) 120 (10) 130(10)

    Shoulders

    Standing military press
    5 sets Pyramid/Drop sets
    65-155 lbs
    65(12) 85(10) 155(6) 135(8) 115(10)


    Wide grip barbell upright rows
    4 sets
    65- 135 lbs
    65(12) 85(10) 135(6) 115(8)

    Uni-lateral dumb bell flys- 'old school leaning'
    3 sets
    30(10) 35 (10) 40 (10)

    Traps

    Cage Shrugs
    4 sets
    135-315 lbs
    135(12) 235(10) 315(10) 285(10)

  7. #126
    Super Moderator Daibhí O'Buadain's Avatar
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    Today's workout.

    *training note.
    I have picked up a bit of tendonitis in my forearms, so no forearm workout today.

    Barbell bent rows
    135(12) 185(10) 230(6) 210(8) 185(10)

    Cable rows
    180(10) 200(10) 230(8)

    Nautlus machine pull-over
    6 sets

    Rear delts
    Reverse flys
    40(10) 45(10) 50(10)

    Biceps

    Barbell curls
    65(12) 85(10) 125(8) 105(10)

    Cable curls
    3 sets
    10 reps per set
    2/4 tempo

    Seated calve raises
    90(20) 135(20) 185(15) 210(15)

    Abs
    60 crunches- 25 pound plate

  8. #127
    Beast connstellation's Avatar
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    Great training! Sorry about the tendinitis. Every so often one of my wrists flares up real bad, I've got to hit the Aleve for a few days, and try to behave in the gym. Hope yours heals up quick!
    SnakeBite Racing

  9. #128
    Super Moderator Daibhí O'Buadain's Avatar
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    Quote Originally Posted by connstellation View Post
    Great training! Sorry about the tendinitis. Every so often one of my wrists flares up real bad, I've got to hit the Aleve for a few days, and try to behave in the gym. Hope yours heals up quick!
    Thanks.

    I usually get it in my forearms/biceps after I forget how old I am, don't allow for enough recovery time and start pushing it too hard.
    I probably need to back off on twice a week forearm/biceps training and go to once a week for both.

  10. #129
    BIG BRI
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    nice workout man!!

    sorry to hear about the tendonitis..what do they do to fix that or is there anything?

  11. #130
    Iron Addict chasebny's Avatar
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    I've heard that training the muscles responsible for extending your fingers can alleviate a lot of the symptoms of tendonitis, like wrappinga rubber band around them for resistance.
    Turn the other cheek and I'll break your fucking chin.

  12. #131
    Super Moderator Daibhí O'Buadain's Avatar
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    Quote Originally Posted by BIG BRI View Post
    nice workout man!!

    sorry to hear about the tendonitis..what do they do to fix that or is there anything?
    Thanks.

    Rest and Advil usually does it for me.

  13. #132
    Super Moderator Daibhí O'Buadain's Avatar
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    Quote Originally Posted by chasebny View Post
    I've heard that training the muscles responsible for extending your fingers can alleviate a lot of the symptoms of tendonitis, like wrappinga rubber band around them for resistance.
    Great idea.

  14. #133
    Bro Scientist BBOY87's Avatar
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    Awesome workouts man...moving some sick weights!!!! Keep at it!

  15. #134

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    Quote Originally Posted by DBowden View Post
    Today's workout.

    *training note.
    I have picked up a bit of tendonitis in my forearms, so no forearm workout today.

    Barbell bent rows
    135(12) 185(10) 230(6) 210(8) 185(10)

    Cable rows
    180(10) 200(10) 230(8)

    Nautlus machine pull-over
    6 sets

    Rear delts
    Reverse flys
    40(10) 45(10) 50(10)

    Biceps

    Barbell curls
    65(12) 85(10) 125(8) 105(10)

    Cable curls
    3 sets
    10 reps per set
    2/4 tempo

    Seated calve raises
    90(20) 135(20) 185(15) 210(15)

    Abs
    60 crunches- 25 pound plate

    Ha, the title of your journal is awesome.

    Keep it- great work going on in here.

    ____________________
    All American EFX REP
    PRRS/FDFS: www.prrsdvd.com

  16. #135
    Iron Addict chasebny's Avatar
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    So what are your goals at this point?

    Size, leaning out, or just general health and wellbeing while enjoying the gym?
    Turn the other cheek and I'll break your fucking chin.

  17. #136
    Super Moderator Daibhí O'Buadain's Avatar
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    Today's workout.
    Training note-forearm tendonitis is causing a reduction in volume.

    Incline barbell bench press
    135(12) 185(10) 230(6) 210(6) 185(8) 165(8)

    Incline dumb bell flys
    55(10) 60(10) 65(10)

    Close grip bench press
    135(12) 185(10) 230(6) 210 (6) 195(8)

    Pushdowns
    80(12) 100(12) 130(12)

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