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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
    2 mile walk

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