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Thread: Daibhí O'Buadains training journal and other stuff

  1. #2313
    Juggernaut thegoon's Avatar
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    Quote Originally Posted by NelsonMuntz View Post
    we have our Thanksgiving in October, but I went to a big buffet on friday with some freinds(it was an anniversary for someone)
    I literally ate
    2 plates of assorted salads/shrimps/mussels
    5 full plates of assorted meats, chicken wings, fish, spring rolls dumpling, general tao chicken, beef and broccoli, peppered shrimp, with about 1 small bit of noodles total
    1 giant bowl of meats, veggies, noodles, fish(they make it right in front of you, you fill the bowl with all the raw shit and toppings/sauces first)
    3 plates with ice cream, strawberries/pineapple/marshmallow(all dipped in chocalte fondue), pastries those weird chinese jello type bubble thigies, and brownies
    2 large glass of coca cola
    needless to say I should have worked arms saturday instead of friday but in the end that was my second thanksgiving and the first cheat meal I have had in a couple of weeks
    Asian buffets are dangerous. There is one next to a gym we train at occasionally. One the rare occasions when everybody is full blown off season it's a scene.

  2. #2314
    Super Moderator Daibhí O'Buadain's Avatar
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    11/31

    Incline bench presses - 15/12/12/12/90-190lbs
    Incline dumb bell flys 12/12/12/12 25-45lbs

    O'Buadains
    12/12/12 20-25lbs

    Shoulder seated barbell military press 15/12/12/10 90-195lbs
    Smith Incline Shoulder Raise 15/12/12 145 - 210lbs.
    One arm lateral raises 12/12 30-35lbs

    Trap bar shrugs 15/12/12/12 150lbs-350lbs forward and reverse.

    Close grip bench press 15/12/12 155-235lbs

    Treadmill inclines 24 minutes 5.0-10.0 levels 3.2-3.4mph

  3. #2315
    Super Moderator Daibhí O'Buadain's Avatar
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    Quote Originally Posted by thegoon View Post
    The negative is killer
    Yeah, I like it.
    Hits lats hard.

  4. #2316
    Super Moderator Daibhí O'Buadain's Avatar
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    12/4
    Starting a maintenance routine through the end of December.
    Dropping weight and maintaining sets and reps volume.

    Wide stance hacks 15/12/12 150-425
    Close stance leg presses 15/12/12 245-640lbs
    Single leg press 12/12/12 155-225lbs

    Standing hamstring curls
    12/12/12 90-120lbs
    Lever Lying Leg Curl (on reverse hyper-extension machine)
    12/12/12

    Standing calve raises 20/20/20 240-440lbs.

  5. #2317
    Super Moderator Daibhí O'Buadain's Avatar
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    12/7

    On maintenance untill the end of December.

    Face pulls 3 sets 12 reps
    Dumb bell rows 12/12/12/12 90-110lbs
    Machine assisted chins 12 reps 3 sets. *Some 5 second negative

    Treadmill inclines 24 minutes 5.0-10.0 levels 3.2-3.4mph

  6. #2318

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    Quote Originally Posted by thegoon View Post
    The negative is killer
    I did Ben Pakulski's MI40 over a year and a half ago and he has you doing every rep essentially with a 4 second negative. It actually helped in the sense that I started feeling my muscles better again no matter what rep speed I choose

    My strength at the time I had to drop the weight in half pretty much at the beginning and by the time I went through it again(I did it twice) my strength was pretty much right up there only I had more control.

    Now I just like to vary the rep speed, the lower rep stuff is done slower and I go more to a medium speed (1-1 and a 1/2 up and same down) with anything over 10 reps)

    Some movments are not made for slow decent in my opinion though like bb rows/db rows, but pulldowns/assisted chins, cable and machine rows seen to work better for this

    the bodypart that responded best to this training was my legs, specifically my glute and hamstring area

  7. #2319
    Super Moderator Daibhí O'Buadain's Avatar
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    12/10

    Incline dumbbell curls 15/12/12 30 - 45lbs
    One arm preacher bench curls 15/12/12 25-35lbs.

    Forearm hammers 12/12/12 35-45lbs

    Ab roller
    Planks
    Cable Kneeling Crunch
    Crunches

    Treadmill inclines 5.0 - 10.0 degree inclines 3.2 - 3.4 mph 24 minutes

  8. #2320
    Super Moderator Daibhí O'Buadain's Avatar
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    12/11

    Wide stance hacks 15/12/12 150-425
    Close stance leg presses 15/12/12 245-640lbs
    Single leg press 12/12/12 155-225lbs

    Standing hamstring curls
    12/12/12 90-120lbs
    Lever Lying Leg Curl (on reverse hyper-extension machine)
    12/12/12

    Seated calves raises. 20/20/20 55-180lbs.

    Treadmill inclines 5.0 - 10.0 degree inclines 3.2 - 3.4 mph 15 minutes

  9. #2321

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    Quote Originally Posted by thegoon View Post
    Asian buffets are dangerous. There is one next to a gym we train at occasionally. One the rare occasions when everybody is full blown off season it's a scene.
    that gym I am trying out is in the same complex as that restaurant buffet I went to plus an all you cna eat sushi next door to the buffet

  10. #2322

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    Quote Originally Posted by Daibhí O'Buadain View Post
    12/11

    Wide stance hacks 15/12/12 150-425
    Close stance leg presses 15/12/12 245-640lbs
    Single leg press 12/12/12 155-225lbs

    Standing hamstring curls
    12/12/12 90-120lbs
    Lever Lying Leg Curl (on reverse hyper-extension machine)
    12/12/12


    Seated calves raises. 20/20/20 55-180lbs.

    Treadmill inclines 5.0 - 10.0 degree inclines 3.2 - 3.4 mph 15 minutes
    sounds like an interesting move, cool you have a reverse hyper machine at your gym.

    when I do them I do a improvised version of them off a bench, reg or old school hyper or even swiss ball.

    I did try a real glute ham raise machine the other day, that fucker is hard lol

  11. #2323
    Super Moderator Daibhí O'Buadain's Avatar
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    12/14


    Ab roller
    Planks
    Cable Kneeling Crunch
    Crunches

    Treadmill inclines 5.0 - 10.0 degree inclines 3.2 - 3.4 mph 24 minutes

  12. #2324
    Super Moderator Daibhí O'Buadain's Avatar
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    I like that move.
    I feel it in the hamstrings.

    Quote Originally Posted by NelsonMuntz View Post
    sounds like an interesting move, cool you have a reverse hyper machine at your gym.

    when I do them I do a improvised version of them off a bench, reg or old school hyper or even swiss ball.

    I did try a real glute ham raise machine the other day, that fucker is hard lol

  13. #2325
    Super Moderator Daibhí O'Buadain's Avatar
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    1/5

    Ab roller
    Planks
    Cable Kneeling Crunch
    Crunches

    Treadmill inclines 5.0 - 10.0 degree inclines 3.2 - 3.4 mph 24 minutes

  14. #2326
    Super Moderator Daibhí O'Buadain's Avatar
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    1/8
    Wide stance hacks 15/12/12/12 150-425
    Close stance leg presses 15/12/12 245-640lbs
    Single leg press 12/12/12 155-225lbs

    Standing hamstring curls
    12/12/12/12 90-130lbs
    Lever Lying Leg Curl (on reverse hyper-extension machine)
    12/12/12

    Seated calve raises 20/20/20 90-180lbs.

  15. #2327
    Super Moderator Daibhí O'Buadain's Avatar
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    1/11

    Incline bench presses - 15/12/12/12/90-185lbs
    Incline dumb bell flys 12/12/12/12 25-45lbs

    O'Buadains
    12/12/12 20-25lbs

    Shoulder seated barbell military press 15/12/12/10 90-195lbs
    Smith Incline Shoulder Raise 15/12/12 145 - 200lbs.
    One arm lateral raises 12/12 25-35lbs

    Trap bar shrugs 15/12/12/12 150lbs-350lbs forward and reverse.

    Treadmill inclines 24 minutes 5.0-10.0 levels 3.2-3.4mph

  16. #2328
    Super Moderator Daibhí O'Buadain's Avatar
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    1/12

    Treadmill inclines 24 minutes 5.0-10.0 levels 3.2-3.4mph

  17. #2329
    Super Moderator Daibhí O'Buadain's Avatar
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    1/14

    Incline dumbbell curls 15/12/12 30 - 45lbs
    One arm preacher bench curls 15/12/12 25-35lbs.

    Close grip bench press 15/12/12 155-235lbs
    Cable forward triceps extensions. 15/12/12/ 80-100lbs.

    Forearm hammers 12/12/12 35-45lbs.

    Treadmill inclines 12 minutes 5.0-10.0 levels 3.2-3.4mph

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