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Thread: Daibhí O'Buadains training journal and other stuff

  1. #2041
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    4/10
    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 12/12/12/12 165 - 265lbs
    Toe presses for calves 20/20/20/20 245-690lbs.

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

    StairMaster HIIT 10 minutes
    Treadmill HIIT 10 minutes

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    4/11

    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

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    4/13

    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. 135-345lbs

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

    Cardio
    StairMaster HIIT 13 minutes

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    4/14

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

    StairMaster HIIT 10 minutes

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    4/15
    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 45-50lbs.

    Cable forward triceps extensions. 10/10/10 80-130lbs.
    Triceps rope push downs 10/10/10 80-120lbs
    Dumbbell Lying Triceps Extension 10/10 25-35lbs * I have to be careful with these. I can get elbow tendonitis if I push it.

    Preacher bench forearm reverse curls 10/10/10 70/80lbs
    Wrist roller 3 sets 100-155lbs
    .
    StairMaster HIIT 10 minutes
    Treadmill HIIT 10 minutes

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    4/17

    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 12/12/12/12 165 - 265lbs
    Toe presses for calves 20/20/20/20 245-690lbs.

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

    StairMaster HIIT 10 minutes
    Treadmill HIIT 10 minutes

  8. #2048
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    4/20
    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

    Cardio
    StairMaster HIIT 13 minutes
    Treadmill HIIT 10 minutes

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    4/21

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

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    4/23

    StairMaster HIIT 12 minutes
    Treadmill HIIT 10 minutes

  11. #2051
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    4/24

    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 45-50lbs.

    Cable forward triceps extensions. 10/10/10 80-130lbs.
    Triceps rope push downs 10/10/10 80-120lbs
    Dumbbell Lying Triceps Extension 10/10 25-35lbs * I have to be careful with these. I can get elbow tendonitis if I push it.

    Preacher bench forearm reverse curls 10/10/10 70-90lbs
    Wrist roller 3 sets 100-155lbs
    45lbs plates static pinch grips - 45 seconds.
    .
    StairMaster HIIT 11 minutes
    Treadmill HIIT 11 minutes

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    4/25

    Dumbbell rows. 10/10/10/10 80 -120lbs
    Cable rows 10/10/10/10 150- 210lbs
    Seated rope face pulls 3 sets 12 reps
    Machine assisted chins 10 reps 4 sets. (5 second negatives)

    Cardio
    StairMaster HIIT 11 minutes
    Treadmill HIIT 11 minute

    Ab wheel
    Planks

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    4/27

    Incline bench presses - one warm up set then 10/10/8/8 90-195lbs
    Close grip bench press 10/10/10 145-250lbs
    Incline Dumb bell flys 10/10/10/10 25-55lbs * I adjust the angle on this each set.

    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. 5 second negative on last set.
    One arm lateral raises 10/10/ 25-35lbs
    Machine lateral raises 10/10 90-130lbs

    Trap bar shrugs - 12/10/10 *front and reverse. 135-365lbs
    Dumb bell shrugs 10/10/10 90-120lbs

    Cardio
    StairMaster HIIT 10 minutes
    Treadmill HIIT 10 minutes

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    4/28
    Close stance squats 12/10/10/8 155-365 lbs.
    STDLs 12/10/8/8 155- 335lbs.
    Seated Calve raises 20/20/20/20 60-160lbs

  15. #2055
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    4/29

    StairMaster HIIT 11 minutes
    Treadmill HIIT 11 minutes

  16. #2056
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    4/30

    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 10/10/10 80-120lbs

    StairMaster HIIT 11 minutes

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    5/2

    T-Bar rows. 10/10/10/10 65-185lbs
    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

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