Precompetition journal

[Daibhí O'Buadain]

Stats / Macros
6'1.5
235

This is my current approx caloric/ macro baseline on non workout days.

Caloric intake
2522

Protein
227.97

Carbs
214.06

Fat
62.06

On workout days ( currently 4 days a week) I boost the calories to approx 3300 , the protein to approx 245 grams, the carbs to approx. 300 grams and the fat to approx 75 grams.

[Daibhí O'Buadain]

Hams

SLDL's
4 sets
First set is a warmup set
10 reps per set
135-295 lbs

Standing leg curl
2 sets

Shoulders

Standing military press
5 sets
First set is a warmup set.
12/10/8/6/6
65-155 lbs

Wide grip upright rows
2/2 tempo
4 sets
First set is a warmup set
12/10/8/6
65- 135 lbs

Traps

Dumb bell shrugs
5 sets
First set is a warmup set
10 reps per set
90-120lbs

[chasebny]

Are those strict military presses, or more of a push press?

As well, do you include any rotator cuff work?

[Daibhí O'Buadain]

Are those strict military presses, or more of a push press?

As well, do you include any rotator cuff work?

Strict military presses.
I always do rotator cuff work prior to starting shoulder/chest sets.

[YukonCrazy]

Welcome to the MD Training Journals section, DBowden!

I am sure you can handle yourself here just fine, but if there are any issues, let me know.

I hope you find the time to check out some of the other journals here, there is all kinds of good stuff!

[BBOY87]

Ahhh Hell Yeah...DBowden started a Journal!!!! Welcome aboard!!!

[Daibhí O'Buadain]

Welcome to the MD Training Journals section, DBowden!

I am sure you can handle yourself here just fine, but if there are any issues, let me know.

I hope you find the time to check out some of the other journals here, there is all kinds of good stuff!

Thanks for the welcome.
I spend a lot of time in here, reading journals.
I agree, all kinds of good stuff in here.

[Daibhí O'Buadain]

Ahhh Hell Yeah...DBowden started a Journal!!!! Welcome aboard!!!

Thanks.
Appreciate the welcome.

[godstrength]

Welcome-------

Time to bring it!



____________________
All American EFX REP http://www.aaefx.com/dev/index.shtml
PRRS/FDFS: www.prrsdvd.com
http://godstrengthbodybuilding.blogspot.com/

[BIG BRI]

glad to see you starting up a journal.

[Daibhí O'Buadain]

glad to see you starting up a journal.

Thanks

[Daibhí O'Buadain]

Welcome-------

Time to bring it!



____________________
All American EFX REP http://www.aaefx.com/dev/index.shtml
PRRS/FDFS: www.prrsdvd.com
http://godstrengthbodybuilding.blogspot.com/

Appreciate you dropping by my journal.

[Daibhí O'Buadain]

Back

T Bar rows
5 sets
10/10/8/6/6
135- 190 lbs

Cable rows
3 sets 10 reps per set
140-200 lbs

Nautlus machine pull-over
4 sets

Stiff arm pull downs
2 sets

Biceps

Barbell curls
4 sets
12/10/8/6
65-110 lbs

Dumbell curls
3 sets
50-70 lbs
10/8/6

Forearms

Hammer curls - twist at top of rom
4 sets
50-70 lbs
12/10/10/10

Rope twists
2 sets
115/125 lbs

Abs
Crunches - 60- 25 lb plate

[BIG BRI]

nice work man looking strong

[Daibhí O'Buadain]

nice work man looking strong

Thanks.
I have been checking out your journal, good work.

[BIG BRI]

Thanks.
I have been checking out your journal, good work.

thanks man appreciate that

[chasebny]

Those are some heavy hammers.

Do you stick to mostly the same moves, are do you change it up week to week?

I also noticed that you didnt do pulldowns. I gotta say im pretty jealous of the nautilus machine, good pullover machines are great for width. Do you feel that this move is ample?

I love that we have a guy with your expierence posting here. Very informative.