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Thread: Precompetition journal

  1. #2398
    MD staff Daibhí O'Buadain's Avatar
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    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.

  2. #2399
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    Default Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength.

    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.


  3. #2400
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    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

  4. #2401
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    4/15
    AM fasted cardio

    HIIT StairMaster.
    12 minutes

    HIIT treadmill
    12 minutes

    Ab roller
    Planks
    Cable Kneeling Crunch
    Crunches
    Roman Chair.

  5. #2402
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    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

  6. #2403
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    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

  7. #2404
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    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.

  8. #2405
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    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

  9. #2406
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    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

  10. #2407
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    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.

  11. #2408
    MD staff Daibhí O'Buadain's Avatar
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    4/23

    Started adding in two inter workout supplements that Goon recommended.
    Magnesium and Poweraid zero.

    It helped.
    Thanks Goon

    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
    4 minutes stair stepper
    12 minutes treadmill HIIT

  12. #2409
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    4/24

    Face pulls 3 sets 12 reps per set
    Cable rows 15/12/12 160-220lbs
    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
    Assisted machine chins 3 sets 5 second negatives.

    Reverse dumbbell flys 12/12/12 30-45lbs

    Hyperextensions 20

    O'Budains 12/12 20-25lbs

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

    Stairmaster HIIT 12 minutes
    Stair stepper 4 minutes
    Treadmill Inclines HIIT 12 minutes

  13. #2410
    MD staff Daibhí O'Buadain's Avatar
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    Dave Draper for those that do not know, is a retired bodybuilder of the Arnold era.
    Dave has a e-mail distribution list, below is a link to his latest article.
    I highly recommend Daves articles and joining his distribution list.
    Dave is an inspiration to anyone that is serious about weightlifting and bodybuilding training.

    https://www.davedraper.com/draper-current-article.html



  14. #2411
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    Dave Draper.
    Then and Now


  15. #2412
    MD staff Daibhí O'Buadain's Avatar
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    4/26

    AM fasted cardio

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

    Ab roller
    Planks
    Cable Kneeling Crunch
    Crunches
    Roman Chair.

    Today per a suggestion from Goon I added in L-Carnitine as a pre workout supplement.
    I noticed an increase in my energy level.
    Thanks Goon.

    More on L-Carnitine here: https://examine.com/supplements/l-carnitine/
    Last edited by Daibhí O'Buadain; April 26th, 2018 at 08:49 PM.

  16. #2413
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    4/27

    Incline bench presses - 15/12/12/12 90-210lbs
    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

  17. #2414
    MD staff Daibhí O'Buadain's Avatar
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    Interesting Mayo Clinic publication on the cardiovascular/heart risk and benefits from L-Carnitine supplementation.

    https://www.mayoclinicproceedings.or...127-4/fulltext

    L-Carnitine in the Secondary Prevention of Cardiovascular Disease: Systematic Review and Meta-analysis



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