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Thread: Precompetition journal

  1. #2602
    MD staff Daibhí O'Buadain's Avatar
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    9/24

    Nautilus Pullover 20 reps * 3 sets
    Stiff arm cable pull downs 20 reps * 3 sets

    Dumb bell rows 10 reps *3 sets
    T-bar rows 10 reps *3 sets
    Cable rows 20 reps * 3 sets

    Negative chins 3 sets

    Reverse bench flys 20 reps * 3 sets

    Posing practice

    Treadmill LISS 35 minutes

  2. #2603
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    9/25

    Lever Incline Shoulder Raise 3 sets * 10 reps ( Serratus Anterior target)
    Incline dumb bell presses 3*10
    Incline dumb bell flys 3*20
    Flat bench dumb bell presses 3*10
    Chest dips 3*10
    Cable cross overs 3*20
    Dumb bell pullovers 3*20

    Posing practice

    40 minutes LISS treadmill

  3. #2604
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    Weigh-in today 211

  4. #2605
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    9/27

    Seated Military Press 3 sets * 10 reps
    Seated Dumb bell Press 3 sets * 10 reps
    Dumb bell laterals 3 sets * 10 reps
    Wide grip upright rows 3 sets * 20 reps

    Trap bar shrugs 5 sets 10 reps * front and back shrugs.
    Close grip upright rows 3 sets 20 reps

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

    Treadmill - 40 minutes LISS

  5. #2606
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    9/28

    Squats
    Medium stance 3 sets *10 reps per set

    Leg Press
    Narrow Stance 3 sets *10 reps per set
    Wide Stance 3 sets *10 reps per set

    Hack Squats
    Nnarrow stance 3 sets *20 reps per set

    Single leg press
    3 sets *20 reps per set

    Leg extensions
    Toes in 3 sets * 20 reps
    Toes out 3 sets * 20 reps

    3 miles walk

  6. #2607
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    9/30

    Close grip bench press 3 sets * 10 reps per set
    Wide grip triceps push downs ( inner head focus) 3 sets * 20 reps per set
    Dips 3 sets * 10 reps per set

    Incline bench curls 3 sets * 10 reps per set
    Single arm cable biceps curls 3 sets * 20 reps per set
    Preacher Bench curls 3 sets * 20 reps per set

    Crunches, 30 degrees from floor 3 sets to failure
    Lying leg raises 3 sets to failure
    Roman chair 3 sets to failure

  7. #2608
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    10/1

    SLDLs 4 sets *10 reps
    Lunges 3*10
    Standing leg curls 3*20
    Lying leg curls 3*20

    Wide stance leg press ( heel push) 3*20
    Glute ham raises 3*15


    50 minutes LISS treadmill

  8. #2609
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    10/2

    Incline dumb bell presses 3*10
    Incline dumb bell flys 3*20
    Flat bench dumb bell presses 3*10
    Cable cross overs 3*10

    Nautilus Pullover 20 reps * 3 sets
    Stiff arm cable pull downs 20 reps * 3 sets
    Dumb bell rows 10 reps *3 sets
    T-bar rows 10 reps *3 sets

    Reverse bench flys 10 reps * 3 sets

    Posing practice

    40 minutes LISS treadmill

  9. #2610
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    10/3

    My biceps tendon problem has flared back up.
    This is causing adjustments as to weight.

    Stirrup Biceps curl 3*10
    Preacher Bench curls 3*10

    Overhead Triceps pulls with rope 3*10
    Stirrup one arm pull-downs 3*10
    Wide grip pull-downs (inner head focus) 3*10

    Treadmill, 30 minutes LISS

    Due to all of the cardio I have done since March I have lost three inches off my quads.
    I am going to stop doing so much cardio and depend more on diet for weight/bf% targets.

  10. #2611
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    10/7

    HIIT 17 minutes/ LISS 15 minutes
    2 miles walk

    Crunches, 30 degrees from floor 3 sets to failure
    Lying leg raises 3 sets to failure
    Roman chair 3 sets to failure
    Rope crunches
    Planks
    Side Bridges

    Sauna

    Posing practice

  11. #2612
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    10/8

    Close stance back squats
    10 reps * 5 sets
    Single leg presses
    10 reps * 3 sets
    Leg extensions
    10 reps * 2 sets

    SLDLs
    10 reps * 5 sets
    Standing leg curl
    10 reps * 2 sets
    Glute ham raise
    10 reps * 2 sets
    Lunges
    10 reps * 1 set

    Stairmaster
    8 minutes
    Toes push for quads

    Stair climber
    10 minutes
    Heels push for hams

    Sauna

    Posing practice

  12. #2613
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    10/9

    Hammer Smith Incline presses 3*10 reps
    Lever Incline Shoulder Raise 3 *10 ( Serratus Anterior target)
    Incline dumb bell presses 3*10
    Incline dumb bell flys 3*10
    Dumb bell pullovers 3*10

    Nautilus Pullover 10 reps * 3 sets
    T-bar rows 10 reps *3 sets
    Hammer Smith Iso rows 10*3
    Chins 10*3

    Reverse bench flys 20 reps * 3 sets

    Posing practice

  13. #2614
    MD staff Daibhí O'Buadain's Avatar
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    Weigh-in today: 208
    My goal now is to get shredded.
    I will probably need to drop to around 195-200 for that to happen.

    I am running a carb rotation of below 100 gms carbs, say around 90 for two days, then increasing to around 135gms for one day.
    Repeating.
    Followed by a once a week refeed carbs boost to 200gms.

    I am switching from a treadmill to stair master, stair stepper for cardio.
    That will I hope allow me to reduce cardio time, and bring in the quads and hams separation and definition to where I want it to be.

    I use a toe push on the stair master for quads and a heel push on the stair stepper for hams.

  14. #2615
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    10/10

    Stair master 10 minutes
    Elliptical 13 minutes
    Stair climber 7 minutes

    Crunches, 30 degrees from floor 3 sets to failure
    Lying leg raises 3 sets to failure
    Roman chair 3 sets to failure
    Rope crunches
    Planks
    Side Bridges

    Sauna

    Posing practice

  15. #2616
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    10/11

    Barbell Upright Rows 3 sets * 10 reps
    Front Raises 3 sets * 10 reps

    Dumb bell laterals 3 sets * 10 reps
    Machine laterals ( low stretch) 2 sets * 10 reps

    Trap bar shrugs 5 sets 10 reps * front and back shrugs.
    Upright rows 3 sets 10 reps
    Standing Lower Traps contraction 10*3 (This is a lower traps target exercise I learned from a physical therapist.)

    Close grip bench 3*10
    Overhead rope push 3 *10
    Wide grip push downs 3*10

    Back Squats
    5 sets *10 reps. Alternating close and wide stances)

    Stair Master 10 minutes
    Elliptical 10 minutes
    Stair Stepper 10 minutes

    Posing practice
    Sauna

  16. #2617
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    10/12

    SLDLs
    10 reps * 5 sets
    Standing leg curl
    10 reps * 2 sets
    Glute ham raise
    10 reps * 2 sets
    Lunges
    10 reps * 1 set

    Stair Master 10 minutes
    Elliptical 10 minutes
    Stair Stepper 10 minutes


    Preacher Bench dumb bell curls 10 reps 5 sets
    EZ Curl bar 3 sets * 10 reps

    Preacher bench hammer curls 3 sets * 10 reps
    Rope twists 2 sets

    Sauna

    Posing practice

  17. #2618
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    10/14

    Stair Master 10 minutes
    Elliptical 10 minutes
    Stair Stepper 10 minutes


    Crunches, 30 degrees from floor 3 sets to failure
    Lying leg raises 3 sets to failure
    Roman chair 3 sets to failure
    Rope crunches
    Planks
    Side Bridges

    Sauna
    Posing practice

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