Precompetition journal

[Daibhí O'Buadain]

4/13

Incline bench presses - 15/12/12/12 90-205lbs
Cross cables 12/12/12
Incline dumb bell flys 12/12/12 25-45lbs

O'Buadains 12/12 20-25lbs

Seated shoulder barbell military press 12/12/12/ 90-205lbs
Leaning lateral dumbbell raise 12/12 25-35lbs

Trap bar shrugs 15/12/12/12 150lbs-335lbs forward and reverse

Close grip bench press 15/12/12/12 155-235lbs

12 minutes StairMaster.
HIIT
12 minutes treadmill
HIIT

When I finished all that I probably could have wrung at least a pint of sweat out of my shirt.

[Daibhí O'Buadain]

Interesting deep in the weeds article on nutrient timing.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5064803/

Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males.

[Daibhí O'Buadain]

4/14


Hack squats 15/12/12/12 135-504lbs
Close stance leg presses 15/12/12/12 155-680lbs.
Leg extensions 12/12/12

Standing leg curls 15/12/12/12/12
Glute/Ham raise 12/12/12

Hip Abductors 12/12/12
Adductors 12/12/12

Seated Calve raises 20/20/20/20

[Daibhí O'Buadain]

4/15
AM fasted cardio

HIIT StairMaster.
12 minutes

HIIT treadmill
12 minutes

Ab roller
Planks
Cable Kneeling Crunch
Crunches
Roman Chair.

[Daibhí O'Buadain]

4/16

Incline dumbbell curls 15/12/10/10 30 - 45lbs
Supersetted with
Cable one arm pull downs 12/12 55-80lbs

One arm preacher bench curls 15/12/12 25-35lbs.
Supersetted with
Cable forward triceps extensions. 15/12/12/ 80-100lbs.

Curls with a easy curl bar 12/12/12 60-130bs
Supersetted with
Rope pull downs 15/12/10 60 - 90lbs

Hammer forearm curls 15/12/12
Forearm curls 15/12/12
Reverse forearm curls 15/12/12


12 minutes StairMaster.
HIIT
12 minutes treadmill
HIIT

[Daibhí O'Buadain]

4/17

Face pulls 3 sets 12 reps per set
Cable rows 15/12/12 160-210lbs
Dumb bell rows 15/12/12 80-110lbs
Nautilus pullover machine 12/12/12 - three second pause upper abdomen.
Straight arm pull downs 12/12/12

Hyperextensions 20

O'Budains 12/12 20-25lbs

Reverse dumb bell flys 12/12/12 30-45lbs

Stairmaster HIIT 12 minutes
Treadmill Inclines HIIT 12 minutes

[Daibhí O'Buadain]

4/19

AM fasted cardio

HIIT StairMaster.
12 minutes

Stair stepper 4 minutes

HIIT treadmill
12 minutes

Ab roller
Planks
Cable Kneeling Crunch
Crunches
Roman Chair.

[Daibhí O'Buadain]

4/20

Incline bench presses - 15/12/12/12 90-205lbs
Cross cables 12/12/12
Incline dumb bell flys 12/12/12 25-45lbs

O'Buadains 12/12 20-25lbs

Seated shoulder barbell military press 12/12/12/ 90-205lbs
Leaning lateral dumbbell raise 12/12 25-35lbs

Trap bar shrugs 15/12/12/12 150lbs-335lbs forward and reverse

Close grip bench press 15/12/12/12 155-235lbs

12 minutes StairMaster.
HIIT
4 minutes stair stepper
12 minutes treadmill
HIIT

[Daibhí O'Buadain]

4/21

Wide stance hacks 15/12/12 135-440lbs
Close stance leg presses 15/12/12 245-680lbs High platform feet placements
Close stance leg presses 12/12/12 245-680lbs Low platform feet placements, feet close together ( Vastus Lateralis focused )
Single leg presses 12/12/12 135-240lbs

Standing leg curls 12/12/12/12 80-130lbs
Glute ham raises 12/12/12/12

Toe press on leg press machine 20/20/20/20 245-640lbs
Seated calve raises 20/20/20/20

[Daibhí O'Buadain]

4/22

AM fasted cardio

HIIT StairMaster.
12 minutes

Stair stepper
4 minutes

HIIT treadmill inclines
12 minutes

Ab roller
Planks
Cable Kneeling Crunch
Crunches
Roman Chair.