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Thread: Precompetition journal

  1. #2483
    MD staff Daibhí O'Buadain's Avatar
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    Weigh in today
    234
    I am cycling carbs.

    I cycle carbs from around 120-160 grams a day.
    I have learned from experience that is the best intake for me when I cut and cycle carbs.

    I do not do well on very low carbs and my weight loss and bf% trends are pointing my hitting my 220 at below 12% bf by my end of August target as planned.
    I have learned by experience to not go any lower than 100 carbs a day.
    I go below that and my body starts telling me no no.

    The end of August is around six weeks out from my planned comp.
    Plenty of time remaining after that to 'fine tune' things.

    I am 6'1.
    I look very very lean at 220.
    I plan on competing at around 216.

  2. #2484
    MD staff Daibhí O'Buadain's Avatar
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    Off from the gym today.
    Three mile walk.

  3. #2485
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    7/3

    This left delt/biceps tendon strain is still kicking my ass.

    Military Press 1 set rest pause 12/10/8 135-185lbs
    Dumb bell laterals 12/10/8 25-35lbs

    Barbell curls using a angled bar 1 set rest pause 12/10/8 50-90lbs
    Preacher bench curls 1 set rest pause 12/10/8 15-35lbs

    Close grip bench 1 set rest pause 12/10/8 155-225lbs

    Forearm reverse curls on a preacher bench 20 reps 50lbs
    Wrist roller 2 set 20 reps

    15 minutes treadmill HIIT levels 5-10
    2 mile walk

  4. #2486
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    7/4

    Two mile walk

  5. #2487
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    7/5

    AM fasted cardio

    Treadmill inclines level 5-10 3.2 mph 17 minutes

    Ab roller
    Planks
    Cable Kneeling Crunch
    Crunches
    Roman chair

    2 mile walk

  6. #2488
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    7/6

    HS Iso Lateral row machine 12/10/8 135-315lbs
    Nautilus Pullover 1 set rest pause 12/10/8 reps 120-160lbs
    Single arm Nautilus pullovers 6 second negatives.

    Incline bench press 1 set rest pause 12/10/8 reps 135-190lbs
    Smith machine Incline Shoulder Raise 12/10/8 reps 185-220lbs - This is for the Anterior Serratus and upper pecs (clavicular)
    Incline dumb bell flys 1 set rest pause 12/10/8 25-35lbs - I vary the angle of the bench.

    Reverse dumb bell flys on a incline bench 1 set rest pause 12/10/8 reps 25-35lbs

    HIIT Treadmill inclines levels 5-10 3.2 - 3.5 mph 15 minutes

    Two mile walk
    Last edited by Daibhí O'Buadain; July 7th, 2018 at 12:37 PM.

  7. #2489
    MD staff Daibhí O'Buadain's Avatar
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    Default 2018 Chicago Pro Classic physique posedown


  8. #2490
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    7/7

    Hack Squat wide stance 1 set rest pause 12/10/8 reps 280-405lbs
    Leg extensions 1 set rest pause 12/10/8 120-160lbs
    Leg Curl 1 set rest pause 12/10/8 70-130lbs
    Glute ham raise 3 sets 15 reps per set

    Calf toe press on leg press machine 40/40/40 445-480lbs
    Seated Calve raises 40/40 85-140lbs
    SLDLs 12/10/8 1 set rest pause 150-235

    No in gym cardio on leg day- 2 mile walk

  9. #2491
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    7/8

    HIIT Treadmill inclines levels 5-10 3.2 - 3.5 mph 15 minutes
    Two mile walk

  10. #2492
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    7/9

    Military Press 1 set rest pause 12/10/8 135-185lbs
    Dumb bell laterals 12/10/8 25-35lbs

    Barbell curls using a angled bar 1 set rest pause 12/10/8 50-90lbs
    Preacher bench curls 1 set rest pause 12/10/8 15-35lbs

    Close grip bench 1 set rest pause 12/10/8 155-225lbs
    Triceps pull downs 1 set rest pause 12/10/8

    Forearm reverse curls on a preacher bench 20 reps 50lbs
    Wrist roller 2 set 20 reps

    15 minutes treadmill HIIT levels 5-10
    2 mile walk

  11. #2493
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    7/10

    AM fasted cardio

    Treadmill inclines level 5-10 3.2 mph 17 minutes

    Ab roller
    Planks
    Cable Kneeling Crunch
    Crunches
    Roman chair

    2 mile walk

  12. #2494
    MD staff Daibhí O'Buadain's Avatar
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    7/11

    Still trying to rehab my left delt/biceps tendon strain.
    Increasing weight slowly on upper body workouts.

    Hammer Strength ISO row machine 1 set rest pause 15/12/10 135-315lbs
    Nautilus Pullover 1 set rest pause 15/12/10 reps 120-160lbs

    Incline bench press 1 set rest pause 15/12/10 reps 135-195lbs
    Cross cables 1 set rest pause 15/12/10 reps 60-80lbs

    Reverse dumb bell flys on a incline bench 1 set rest pause 15/12/10 reps 25-35lbs

    Treadmill inclines level 5-10 3.2 - 3.5mph 15 minutes

    Two mile walk

  13. #2495
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    7/12

    Hack Squat wide stance 1 set rest pause 15/12/10 reps 280-455lbs
    Single leg press 1 set rest pause 15/12/10 135-225lbs
    Leg Curl 1 set rest pause 15/12/10 70-120lbs
    Glute ham raise 3 sets 15 reps per set

    Calf toe press on leg press machine 40/40/40 445-480lbs


    No in gym cardio on leg day- 2 mile walk

  14. #2496
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    7/13

    AM fasted cardio

    Treadmill inclines level 5-10 3.2-3.5 mph 17 minutes

    Ab roller
    Planks
    Crunches
    Roman chair

  15. #2497
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    7/14

    I have been at it now for three months straight and have developed a left delt/biceps strain that will not go away.
    Time I think to take a couple of days off from the gym, just go on my daily two mile walk, and rest/recover.

  16. #2498
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    7/19

    Hack Squat wide stance 1 set rest pause 12/10/8 reps 280-455lbs
    Leg extensions 1 set rest pause 12/10/8 80-120lbs
    Leg Curl 1 set rest pause 12/10/8 70-120lbs
    SLDLs 1 set rest pause 12/10/8 1 set rest pause 135-245lbs
    Glute ham raise 3 sets 15 reps per set

  17. #2499
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    Weigh-in today
    230
    10 pounds to go.

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