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Thread: Daibhí O'Buadains over the hill training journal

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    Super Moderator Daibhí O'Buadain's Avatar
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    Default Daibhí O'Buadains over the hill training journal

    Stats / Macros
    6'1.5
    235

    This is my current approx caloric/ macro baseline on non workout days.

    Caloric intake
    2522

    Protein
    227.97

    Carbs
    214.06

    Fat
    62.06

    On workout days ( currently 4 days a week) I boost the calories to approx 3300 , the protein to approx 245 grams, the carbs to approx. 300 grams and the fat to approx 75 grams.

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    Super Moderator Daibhí O'Buadain's Avatar
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    Default 9/8

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

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

    Traps

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

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    Iron Addict chasebny's Avatar
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    Are those strict military presses, or more of a push press?

    As well, do you include any rotator cuff work?
    Turn the other cheek and I'll break your fucking chin.

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    Super Moderator Daibhí O'Buadain's Avatar
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    Quote Originally Posted by chasebny View Post
    Are those strict military presses, or more of a push press?

    As well, do you include any rotator cuff work?
    Strict military presses.
    I always do rotator cuff work prior to starting shoulder/chest sets.

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    Titan YukonCrazy's Avatar
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    Welcome to the MD Training Journals section, DBowden!

    I am sure you can handle yourself here just fine, but if there are any issues, let me know.

    I hope you find the time to check out some of the other journals here, there is all kinds of good stuff!

    All Posts are for Entertainment only.

    Start a Training Journal Today!

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    Bro Scientist BBOY87's Avatar
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    Ahhh Hell Yeah...DBowden started a Journal!!!! Welcome aboard!!!

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    Super Moderator Daibhí O'Buadain's Avatar
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    Quote Originally Posted by YukonCrazy View Post
    Welcome to the MD Training Journals section, DBowden!

    I am sure you can handle yourself here just fine, but if there are any issues, let me know.

    I hope you find the time to check out some of the other journals here, there is all kinds of good stuff!

    Thanks for the welcome.
    I spend a lot of time in here, reading journals.
    I agree, all kinds of good stuff in here.

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    Super Moderator Daibhí O'Buadain's Avatar
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    Quote Originally Posted by BBOY87 View Post
    Ahhh Hell Yeah...DBowden started a Journal!!!! Welcome aboard!!!
    Thanks.
    Appreciate the welcome.

  9. #9

    Default

    Welcome-------

    Time to bring it!



    ____________________
    All American EFX REP http://www.aaefx.com/dev/index.shtml
    PRRS/FDFS: www.prrsdvd.com
    http://godstrengthbodybuilding.blogspot.com/

  10. #10
    BIG BRI
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    glad to see you starting up a journal.

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    Super Moderator Daibhí O'Buadain's Avatar
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    Quote Originally Posted by BIG BRI View Post
    glad to see you starting up a journal.
    Thanks

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    Super Moderator Daibhí O'Buadain's Avatar
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    Quote Originally Posted by godstrength View Post
    Welcome-------

    Time to bring it!



    ____________________
    All American EFX REP http://www.aaefx.com/dev/index.shtml
    PRRS/FDFS: www.prrsdvd.com
    http://godstrengthbodybuilding.blogspot.com/
    Appreciate you dropping by my journal.

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    Super Moderator Daibhí O'Buadain's Avatar
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    Back

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

    Cable rows
    3 sets 10 reps per set
    140-200 lbs

    Nautlus machine pull-over
    4 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

    Abs
    Crunches - 60- 25 lb plate
    Last edited by Daibhí O'Buadain; September 10th, 2009 at 08:12 PM.

  14. #14
    BIG BRI
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    nice work man looking strong

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    Super Moderator Daibhí O'Buadain's Avatar
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    Quote Originally Posted by BIG BRI View Post
    nice work man looking strong
    Thanks.
    I have been checking out your journal, good work.

  16. #16
    BIG BRI
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    Quote Originally Posted by DBowden View Post
    Thanks.
    I have been checking out your journal, good work.
    thanks man appreciate that

  17. #17
    Iron Addict chasebny's Avatar
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    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.
    Turn the other cheek and I'll break your fucking chin.

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