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Thread: Precompetition journal, other Bodybuilding content

  1. #2585
    MD staff Daibhí O'Buadain's Avatar
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    8/16

    To allow my legs to recover from all of the cardio I am dropping the in gym LISS treadmill work.

    Ab roller
    Planks
    Cable Kneeling Crunch
    Crunches
    Roman chair

    AM fasted cardio

    Morning
    Treadmill HIIT 17 minutes

    Posing practice
    Six seconds static holds on all mandatory poses

    15 minutes in the sauna - tip from Goon

    Afternoon
    2.3 miles walk (slow pace)

  2. #2586
    MD staff Daibhí O'Buadain's Avatar
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    8/17

    Pleased today to discover my left delt and biceps have finally healed to the point allowing me to start using higher volume, heaver weights.
    Not fully healed, but much better.

    Incline bench press 15/12/10/10 reps 135-185lbs
    Flat Bench dumb bell presses 15/12/10/10 25-60lbs
    Dumb bell flys 15/12/12/12 reps 25-40lbs

    Nautilus Pullover 1 set rest pause 15/12/10/10 reps 110-150lbs
    Dumb bell rows 15/12/10/10 reps 60-90lbs
    T-bar rows 15/12/10/10 reps 45-135lbs
    Negative chins 3 sets

    Reverse dumb bell flys on a incline bench 15/12/10 reps 20/25/30lbs

    Close grip bench press 15/12/10/10 135-225lbs
    One arm cable pull downs 15/12/10/10
    Wide grip cable pull downs 15/12/10/10

    Treadmill HIIT 16 minutes

    Sauna 15 minutes

    2 mile walk
    Last edited by Daibhí O'Buadain; August 18th, 2018 at 04:36 PM.

  3. #2587
    MD staff Daibhí O'Buadain's Avatar
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    8/18

    Hack Squat wide stance 15/12/10/10 reps 260-504lbs
    Leg Press close stance 15/12/10/10 135-600lbs
    Single Leg press 15/12/10/10 135-240lbs

    SLDLs 15/12/10/10 140-240lbs
    Leg Curls 15/12/10/10 70-130lbs
    Glute ham raise 15/12/10/10

    Calf toe press on leg press machine 40/40/40/40 445-504lbs

    10 minutes posing practice
    Six seconds static holds on all mandatory poses

    Sauna 15 minutes

  4. #2588
    MD staff Daibhí O'Buadain's Avatar
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    8/19

    Ab roller
    Planks
    Cable Kneeling Crunch
    Crunches
    Roman chair

    AM fasted cardio

    Treadmill HIIT 17 minutes

    Posing practice
    Six seconds static holds on all mandatory poses

    15 minutes in the sauna

    One mile walk

  5. #2589
    MD staff Daibhí O'Buadain's Avatar
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    8/20

    All reps are 2/4 count.

    Seated Military Press 15/12/10/10 135-185lbs
    Dumb bell laterals 15/12/10/10 20-25lbs (leaning one arm) * My left shoulder is healing up nicely and I am going to stick to light weights until fully healed
    Machine laterals 10 reps (stretch at the bottom of ROM)

    Trap bar shrugs 15/`12/10/10/135-325lbs * front and back shrugs.

    Overhead rope triceps extensions 15/12/10/10
    Wide grip triceps pull downs ( inner head focus) 15/12/10/10

    One arm cable biceps curls 15/12/10/10
    Preacher Bench curls 15/12/10/10 20-30lbs

    Throwing in some light chest work
    Incline dumb bell fly's 15/12/10/10 25-35lbs * I modify the bench angle on each rep set.
    Cross cables 15/12/10/10

    O'Buadains 15/12/10/10.
    This session consisted of dumb bell shoulder presses combined with O'Budains which are seated cross pecs flys that targets the delts.
    15 dumb bell presses followed by 15 O'Buadains ect.

    10 minutes posing practice
    Six seconds static holds on all mandatory poses

    17 minutes HIIT treadmill

    15 minutes in the sauna.

    1.5 miles walk

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