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Thread: Precompetition journal

  1. #2619
    MD staff Daibhí O'Buadain's Avatar
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    Weigh in today: 206.
    I have lost 59 pounds on this cut.
    Some of that is muscle and that is really bugging me.

    I have lost some size.
    Arnold wrote of this in some of his books as to a size drop due to bf% reduction for competition and how it impacted competitors.

    This level of cutting to get shredded is required for natural bodybuilding competition.
    The average weight of a competitor is between 185 and 195 pounds and guys that win usually come in shredded.

    Anyone that disrespects natural bodybuilding as not being real bodybuilding can feel free to run a natural contest prep and compete as a natural.
    Their attitude will change.

  2. #2620
    MD staff Daibhí O'Buadain's Avatar
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    10/16

    I am going to use Hammer Strength machines for upper body to see if it will help resolve the biceps tendonitis and delt strain problem I have.

    During this session I noticed a reduction in biceps/delt pain during all exercises and I was able to increase intensity through negatives.
    I was able to go heaver than I could when using free weights.

    HS Incline Press
    2 warm ups then 12 reps *3 sets
    3 sets six seconds negatives

    HS Wide ISO Chest Press
    2 warm ups then 12 reps *3 sets
    3 sets six seconds negatives

    HS Front Pull Downs
    2 warm ups then 12 reps *3 sets
    3 sets six seconds negatives

    HS ISO Low Rows
    2 warm ups then 12 reps *3 sets
    3 sets six seconds negatives

    Stair master 10 minutes
    Elliptical 11 minutes
    Stair climber 10 minutes

    Sauna
    Last edited by Daibhí O'Buadain; October 17th, 2018 at 08:31 AM.

  3. #2621
    MD staff Daibhí O'Buadain's Avatar
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    10/17

    Narrow Stance Back squats 10 reps * 4 sets
    Close Stance Hack Squats 10 * 3
    Leg extensions 10* 2

    Calves Toe presses on leg press 40/40/40
    Seated Calve raises 40/40/40

    Elliptical 23 minutes

    Posing practice

  4. #2622
    MD staff Daibhí O'Buadain's Avatar
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    10/19

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

    Preacher bench dumb bell curls 10*3
    Ez bar curls 10*3

    Preacher bench hammer curls 10*3
    Rope twist 10*3

    StairMaster
    Elliptical
    Stair Stepper

    Sauna
    Posing Practice

  5. #2623
    MD staff Daibhí O'Buadain's Avatar
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    10/20

    Weigh-in today: 205


    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

    O'Buadains * This hits my anterior and lateral delts hard.

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

    I had to cut cardio short.

    StairMaster 10 minutes

  6. #2624
    MD staff Daibhí O'Buadain's Avatar
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    10/21

    StairMaster
    Elliptical
    Stair Stepper

    Crunches, 30 degrees from floor
    Lying leg raises
    Roman chair
    Rope crunches

    Sauna
    Posing Practice

    Two miles walk

  7. #2625
    MD staff Daibhí O'Buadain's Avatar
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    10/22

    Treadmill HIIT
    StairMaster

    Sauna

    Three miles walk.

  8. #2626
    MD staff Daibhí O'Buadain's Avatar
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    Weigh-in today 204.
    I am targeting 200 by the end of the first week of Nov.
    I have lost 61 pounds on this cut.

    I am doing this by a combination of cardio and diet manipulation as to cardio 5-6 days a week, HIIT and LISS, caloric restrictions and carbs cycling.
    I have maintained protein intake to mostly around 1 gram per lean mass a day.
    Fats to around 40-50 grams a day.

    The calories were held to one thousand calories below maintenance when I started this cut and the carbs have averaged from below 100 carbs a day to say around 130, then a re-feed once a week.
    Calories are now at around 500 calories a day below maintenance.

    I would like to thank thegoon for his advise during this cut.
    The results would not be as they are without it.
    Last edited by Daibhí O'Buadain; October 23rd, 2018 at 06:42 AM.

  9. #2627
    MD staff Daibhí O'Buadain's Avatar
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    10/23

    HS Incline Press
    2 warm ups then 12 reps *3 sets
    3 sets six seconds negatives

    HS Wide ISO Chest Press
    2 warm ups then 12 reps *3 sets
    3 sets six seconds negatives

    Incline dumb bell flys 10 reps* 3 sets

    HS Front Pull Downs
    2 warm ups then 12 reps *3 sets
    3 sets six seconds negatives

    HS ISO Low Rows
    2 warm ups then 12 reps *3 sets
    3 sets six seconds negatives

    Nautilus pullovers 10 reps * 3 sets

    Stair master 10 minutes
    Elliptical 11 minutes
    Stair climber 10 minutes

    Sauna

    Posing practice

  10. #2628
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    10/24

    Narrow Stance Back squats 10 reps * 4 sets
    Close Stance Leg presses 10 * 3
    Single Leg Presses 10*2

    SLDLs 10 reps * 4 sets
    Standing leg curl 10 reps * 2 sets
    Glute ham raise 10 reps * 2 sets
    Lunges 10 reps * 1 set

    Calves Toe presses on leg press 40/40/40 reps

  11. #2629
    MD staff Daibhí O'Buadain's Avatar
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    I am now in off season.
    During the first week I will only be doing cardio.
    After that using light weights for a couple of weeks to recover from contest prep.
    I have some nagging injuries that need to heal.

    I am targeting to gain no more than 10 pounds off season.

  12. #2630
    MD staff Daibhí O'Buadain's Avatar
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    I have a doctors appointment next week to examine my chronic shoulder/biceps tendon issue.
    Hopefully I get a diagnosis besides that surgery is needed to repair it.
    I hope this all clears up before I need to start prepping for next season.

    I am doing lower body using moderate weights and due to the injury light weight upper body using hammer strength equipment.
    Cardio five days a week.
    Abs two days a week.


    My weight is holding at around 208.
    Diet is around 1800-2000 calories with a weekly refeed.
    I am trying to hold my weight gain during off-season to no more than 210lbs.

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