Muscular Development Forums - Powered by vBulletin

Page 122 of 122 FirstFirst ... 2272112113114115116117118119120121122
Results 2,058 to 2,068 of 2068

Thread: Daibhí O'Buadains over the hill training journal

  1. #2058
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    17,317
    Gender
    Male

    Default

    Getting ready to move into a low carb diet.

  2. #2059
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    17,317
    Gender
    Male

    Default

    5/3

    StairMaster HIIT 12 minutes
    Treadmill HIIT 12 minutes

    Crunches
    Ab wheel
    Planks

  3. #2060
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    17,317
    Gender
    Male

    Default

    5/4

    Incline bench presses - one warm up set then 10/10/8/8 90-195lbs
    Close grip bench press 10/10/10 145-245lbs

    Shoulder seated barbell military press one warm up set then 10/10/8/8 90-190lbs
    Smith Incline Shoulder Raise 10/10/10 - 145 - 200lbs. Serratus Anterior target.
    One arm lateral raises 10/10/10 25-40lbs

    Trap bar shrugs - 12/12/10/10/10 *front and reverse. 135-345lbs

    StairMaster HIIT 11 minutes
    Treadmill HIIT 11 minutes

  4. #2061
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    17,317
    Gender
    Male

    Default

    5/5 * Modifying leg training volume and exercise order.
    Shifting to a Friday, Tuesday leg training schedule.

    Wide stance hack squats one warm up 160lbs then 10/10/10/10/10 225 - 524lbs
    Close stance leg presses 10/10/10/10/10 225-700lbs.
    SLDLs 10/10/10/10 155-335lbs.

  5. #2062
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    17,317
    Gender
    Male

    Default

    5/8

    Barbell curls 12/10/10/10 80-135lbs
    Preacher bench 'spider' one arm curls - 10/10/8 25-40lbs.
    Preacher bench 'spider' 10 seconds one arm negatives 2 sets 1 rep 45-50lbs.

    Cable forward triceps extensions. 10/10/10 80-130lbs.
    Triceps rope push downs 10/10 80/120lbs
    Reverse triceps pull downs 10/10/10 90-130lbs

    Preacher bench forearm reverse curls 10/10/10 70-90lbs
    Wrist curls 20/20/20 50-90lbs
    45lbs plates static pinch grips - 45 seconds.
    .
    StairMaster HIIT 11 minutes
    Treadmill HIIT 11 minutes

  6. #2063
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    17,317
    Gender
    Male

    Default

    5/9

    Dumb bell rows. 10/10/10/10 80-120lbs
    Cable rows 10/10/10/10 160 - 210lbs
    Seated rope face pulls 3 sets 12 reps
    Machine assisted chins 10 reps 4 sets. (5 second negatives on last rep)

    StairMaster HIIT 13 minutes

  7. #2064
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    17,317
    Gender
    Male

    Default

    5/11
    Incline bench presses - one warm up set then 10/10/8/8 90-195lbs
    Incline Dumb bell flys 10/10/10/10 25-55lbs. * Adjustable degree inclines.
    Close grip bench press 10/10/10/10 145-245lbs

    Shoulder seated barbell military press one warm up set then 10/10/8/8 90-190lbs
    Smith Incline Shoulder Raise 10/10/10 - 145 - 200lbs. Serratus Anterior target. * Six second negative on last rep.
    One arm lateral raises 10/10/10 25-40lbs
    Machine lateral raises 10/10.

    Trap bar shrugs - 12/12/10/10/10 *front and reverse. 135-345lbs

    StairMaster HIIT 11 minutes
    Treadmill HIIT 11 minutes

  8. #2065
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    17,317
    Gender
    Male

    Default

    5/13

    Barbell curls 12/10/10/10 80-135lbs
    Preacher bench 'spider' one arm curls - 10/10/8 25-40lbs.
    Preacher bench 'spider' 10 seconds one arm negatives 2 sets 1 rep 45-50lbs.

    Cable forward triceps extensions. 10/10/10 80-130lbs.
    Triceps rope push downs 10/10 80/120lbs
    Reverse triceps pull downs 10/10/10 90-130lbs

    Preacher bench forearm reverse curls 10/10/10 70-90lbs
    Roller rope twists 3 sets 100-150lbs
    45lbs plates static pinch grips - 45 seconds.
    .
    StairMaster HIIT 11 minutes
    Treadmill HIIT 11 minutes

  9. #2066
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    17,317
    Gender
    Male

    Default

    5/14
    StairMaster HIIT 12 minutes
    Treadmill HIIT 12 minutes

    Ab wheel
    Planks

  10. #2067
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    17,317
    Gender
    Male

    Default

    5/16

    Dumb bell rows. 10/10/10/10 80-120lbs
    Cable rows 10/10/10/10 160 - 210lbs
    Seated rope face pulls 3 sets 12 reps
    Machine assisted chins 10 reps 3 sets. (5 second negatives on last rep)

    StairMaster HIIT 11 minutes
    Treadmill HIIT 11 minutes

  11. #2068
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    17,317
    Gender
    Male

    Default

    5/23

    Dumb bell rows. 10/10/10/10 80-120lbs
    Cable rows 10/10/10/10 160 - 210lbs
    Seated rope face pulls 3 sets 12 reps
    Machine assisted chins 10 reps 4 sets. (5 second negatives on last rep)

    StairMaster HIIT 11 minutes
    Treadmill HIIT 11 minutes

    Ab wheel
    Planks

Page 122 of 122 FirstFirst ... 2272112113114115116117118119120121122

Tags for this Thread

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •