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Thread: Precompetition journal

  1. #2330
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    1/23
    Off for the next three days.

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    Wide stance hacks 15/12/12/12 150-425
    Close stance leg presses 15/12/12 245-670lbs
    Single leg press 12/12 155-235lbs

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

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

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    Incline bench presses - 15/12/12/12/90-195lbs
    Incline dumb bell flys 12/12/12/12 30-50lbs

    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.

    Trap bar shrugs 15/12/12/12 150lbs-335lbs forward and reverse.

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

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

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    1/29

    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
    Wrist roller

    Ab roller
    Planks
    Cable Kneeling Crunch
    Crunches

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

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    2/1

    Face pulls 3 sets 12 reps
    Dumb bell rows 12/12/12/12 75-110lbs
    Cable rows 12/12/12 160-200lbs
    Machine assisted chins 12 reps 3 sets. *Some 5 second negative

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

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    2/5

    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

    Trap bar shrugs 15/12/12/12 150lbs-335lbs forward and reverse.

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

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    2/6

    Incline dumbbell curls 15/12/10/10 30 - 45lbs
    One arm preacher bench curls 15/12/12 25-35lbs.

    Forearm hammers 12/12/12/10 35-50lbs
    Wrist roller * 2

    Ab roller
    Planks
    Cable Kneeling Crunch
    Crunches

    Treadmill inclines 5.0 - 10.0 degree inclines 3.2 - 3.4 mph 10 minutes

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    2/12

    Developed a upper quad strain.
    Doing light leg work for a few weeks.

    Wide stance hacks 15/12/12/12 150-325lbs
    Narrow stance squats 12/12/12 135-260lbs

    Standing hamstring curls
    12/12/12/12 90-110lbs
    Lever Lying Leg Curl (on reverse hyper-extension machine)
    12/12

    Seated calves raises. 20/20/20 55-150lbs.


    Ab roller
    Planks
    Cable Kneeling Crunch
    Crunches
    Last edited by Daibhí O'Buadain; February 27th, 2018 at 05:31 PM.

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    Incline bench presses - 12/12/12/10 90-190lbs
    Incline dumb bell flys 12/12/12/12 25-45lbs

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

    Shoulder seated barbell military press 12/12/12/10 90-195lbs

    Trap bar shrugs 15/12/12/12 150lbs-335lbs forward and reverse

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    2/18

    Close grip bench press 12/12/12/12 155-235lbs.
    Cable forward triceps extensions. 15/12/12/ 80-110lbs.
    Rope pull downs 12/12/12 60-80lbs

    Ab roller
    Planks
    Cable Kneeling Crunch
    Crunches

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    2/22

    * Transitioning into on season training.

    Face pulls 3 sets 12 reps
    Dumb bell rows 12/12/12 75-110lbs
    Cable rows 12/12/12 160-190lbs
    Machine assisted chins 12 reps 3 sets. *Some 5 second negative

    Incline dumbbell curls 12/10/10 30 - 45lbs
    One arm preacher bench curls 12/12 25-35lbs.

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    2/23

    Treadmill inclines 15 minutes 5.0-10.0 levels 3.2-3.4m

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