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Thread: Daibhí O'Buadains over the hill training journal

  1. #2024
    Super Moderator Daibhí O'Buadain's Avatar
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    3/20

    Wide stance hack squats one warm up 145lbs then 10/10/8/8 225 - 504lbs
    Close stance leg presses 10/10/10/10 225-665lbs
    Single leg presses 12/12/12/12 145 - 250lbs
    Toe presses for calves 20/20/20/20 145-510lbs.

    Standing leg curls 12/10/10/10/10 70 -130lbs.

    HIIT Elliptical 15 minutes.

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    3/21

    Barbell rows. 10/10/8/8 95 -215lbs
    T-Bar rows 10/10/8/8 55 - 165lbs
    Seated rope face pulls 3 sets 12 reps
    Machine assisted chins 10 reps 4 sets. ( 5 second negatives)

    Cardio
    StairMaster HIIT 10 minutes
    Treadmill HIIT 10 minute

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    3/23

    Incline bench presses - one warm up set then 10/10/8/8 90-195lbs
    Incline dumb bell flys 12/10/10 30-50lbs
    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.

    Trap bar shrugs - 12/12/10/10/10 *front and reverse. 100-345lbs

    One arm lateral raises 10/10/10 25-40lbs

    Cardio
    StairMaster HIIT 10 minutes
    Treadmill HIIT 10 minutes

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