Muscular Development Forums - Powered by vBulletin

Thread: Daibhí O'Buadains training journal and other stuff

  1. #2024
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    18,534
    Gender
    Male

    Default

    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.

  2. #2025
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    18,534
    Gender
    Male

    Default

    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

  3. #2026
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    18,534
    Gender
    Male

    Default

    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

  4. #2027
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    18,534
    Gender
    Male

    Default

    3/24

    Close stance squats 12/10/10/10/8 155-365 lbs.
    STDLs 12/10/10/8 155- 335lbs.

    StairMaster HIIT 10 minutes
    Treadmill HIIT 10 minutes

    Ab wheel
    Planks

  5. #2028
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    18,534
    Gender
    Male

    Default

    3/25

    Barbell curls 12/10/10/10 80-135lbs
    Preacher bench 'spider' one arm curls - 10/10/8 25-40lbs.

    Triceps push downs 10/10/10 80-120lbs
    Dumbbell Lying Triceps Extension 10/10/10 25-35lbs * I have to be careful with these. I can get elbow tendonitis if I push it.

    Forearm reverse curls
    Wrist curls
    Wrist roller
    45 lbs plates static holds - one minute.

    StairMaster HIIT 10 minutes
    Treadmill HIIT 10 minutes

  6. #2029
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    18,534
    Gender
    Male

    Default

    3/27

    Wide stance hack squats one warm up 145lbs then 10/10/8/8 225 - 504lbs
    Close stance leg presses 10/10/10/10 225-700lbs
    Single leg presses 12/12/12/12 145 - 265lbs
    Toe presses for calves 20/20/20/20 145-530lbs.

    Standing leg curls 12/10/10/10/10 80 -130lbs.

    Treadmilll HIIT 15 minutes.

  7. #2030
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    18,534
    Gender
    Male

    Default

    3/28

    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

    Ab wheel
    Planks

  8. #2031
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    18,534
    Gender
    Male

    Default

    3/30

    Incline bench presses - one warm up set then 10/10/8/8 90-195lbs
    Incline dumb bell flys 12/10/10 30-55lbs
    Close grip bench press 10/10/10 145-245lbs

    Shoulder seated barbell military press one warm up set then 10/10/8/8 90-195lbs
    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
    Last edited by Daibhí O'Buadain; March 31st, 2017 at 04:22 PM.

  9. #2032
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    18,534
    Gender
    Male

    Default

    3/31

    Close stance squats 12/10/10/8 155-365 lbs.
    STDLs 12/10/8/8 155- 335lbs.
    Seated Calve raises 20 reps 4 sets 60-160lbs


    StairMaster HIIT 10 minutes
    Treadmill HIIT 10 minutes

  10. #2033
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    18,534
    Gender
    Male

    Default

    4/1

    Barbell curls 12/10/10/10 80-135lbs
    Preacher bench 'spider' one arm curls - 10/10/8 25-40lbs.

    Triceps push downs 10/10/10 80-120lbs
    Dumbbell Lying Triceps Extension 10/10/10 25-35lbs

    Forearm reverse curls
    Wrist curls
    45 lbs plates static holds - one minute.

    StairMaster HIIT 10 minutes
    Treadmill HIIT 10 minutes

  11. #2034
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    18,534
    Gender
    Male

    Default

    4/3

    Wide stance hack squats one warm up 160lbs then 10/10/8/8 225 - 514lbs
    Close stance leg presses 10/10/10/10 225-675lbs
    Single leg presses 12/12/12/12 155 - 265lbs
    Toe presses for calves 20/20/20/20 145-545lbs.

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

    HIIT Elliptical 15 minutes.

  12. #2035
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    18,534
    Gender
    Male

    Default

    4/4

    Dumbbell rows. 10/10/10/10 80 -120lbs
    Cable rows 10/10/10/10 140- 190lbs
    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

    Ab wheel
    Planks

  13. #2036
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    18,534
    Gender
    Male

    Default

    4/6

    Incline bench presses - one warm up set then 10/10/8/8 90-195lbs
    Incline dumb bell flys 12/10/10 30-55lbs
    Close grip bench press 10/10/10 145-245lbs

    Shoulder seated barbell military press one warm up set then 10/10/8/8 90-195lbs
    Smith Incline Shoulder Raise 10/10/10 - 145 - 200lbs. Serratus Anterior target.

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

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

    Cardio
    StairMaster HIIT 10 minutes
    Treadmill HIIT 10 minutes

  14. #2037
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    18,534
    Gender
    Male

    Default

    4/7
    Close stance squats 12/10/10/10/8 155-365 lbs.
    STDLs 12/10/8/8 155- 335lbs.
    Seated Calve raises 20 reps 4 sets 60-160lbs

    Ab wheel
    Planks


    StairMaster HIIT 10 minutes
    Treadmill HIIT 10 minutes

  15. #2038
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    18,534
    Gender
    Male

    Default

    4/8
    Barbell curls 12/10/10/10 80-135lbs
    Preacher bench 'spider' one arm curls - 10/10/8 25-40lbs.
    Preacher bench 'spider' 8 seconds one arm negatives 2 sets 1 rep 40-45lbs.

    Triceps rope push downs 10/10/10 80-120lbs
    Dumbbell Lying Triceps Extension 10/10/10 25-35lbs * I have to be careful with these. I can get elbow tendonitis if I push it.

    Forearm reverse curls
    Wrist curls
    Wrist roller
    45 lbs plates static holds - one minute.

    StairMaster HIIT 10 minutes
    Treadmill HIIT 10 minutes

  16. #2039
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    18,534
    Gender
    Male

    Default

    4/8
    Moving into a slow cut phase.
    Diet will be adjusted as cut moves past initial phase.

    I used the meal planner at this site to develop this initial diet plan.


    http://custommealplanner.com/


    Currently I weigh 229.
    Goal is 220 at around 10%bf.

    Protein consumption will be at 0.75% of body weight.
    Carbs at medium.

    Calories 3247
    Protein 180g
    Carbs 278g
    Fat 62.52g
    .

    Diet as follows.


    Meal 1

    Large Egg Whites 7
    Flax seed oil
    Oatmeal 114.35g

    Meal 2

    Chicken Breast 92.93g
    Mixed Vegetables 425g
    Organic Raisins 61.17g

    Meal 3

    Canned Tuna White Water pack 145.18g
    Brown Rice 235.32g
    Peanut butter 23.87g

    Meal 4

    Tilapia 107.77g
    Broccoli 485g
    Almonds 46.72g

  17. #2040
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    18,534
    Gender
    Male

    Default

    4/9

    StairMaster HIIT 10 minutes
    Treadmill HIIT 10 minutes

Page 120 of 131 FirstFirst ... 2070110111112113114115116117118119120121122123124125126127128129130 ... LastLast

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
  •