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Thread: Precompetition journal

  1. #2466
    MD staff Daibhí O'Buadain's Avatar
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    6/12

    Military Press 1 set rest pause 5/3/2 90-225lbs
    Dumb bell laterals 5/3/1 25-35lbs

    Incline dumb bell curls 1 set rest pause 5/3/2 25-40lbs
    Preacher bench curls 1 set rest pause 5/3/2 30-40lbs
    1 negative set 6 seconds 35lbs

    Close grip bench 1 set rest pause 5/3/2 135-245lbs

    Forearm reverse curls on a preacher bench 20 reps 50lbs
    Wrist curls 20 reps 80lbs

    23 minutes treadmill HIIT levels 5-10

  2. #2467
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    6/13

    AM fasted cardio

    Treadmill inclines level 5-10 3.2 mph 23 minutes

    Ab roller
    Planks
    Cable Kneeling Crunch
    Crunches
    Roman chair

    2 mile walk

  3. #2468
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    6/15

    One arm dumb bell rows rest pause 1 set 10/8/6 reps 70-85lbs
    Nautilus Pullover 1 set rest pause 10/8/6 reps 120-140lbs
    Single arm pullovers 6 second negatives.

    Incline bench press 1 set rest pause 10/8/6 reps 135-190lbs
    Cross cables 1 set rest pause 10/8/6 reps 70-90lbs
    Incline dumb bell flys 1 set rest pause 10/8/6 25-35lbs

    Reverse dumb bell flys on a incline bench 1 set rest pause 10/8/6 reps 30-40lbs

    Treadmill inclines level 5-8 3.2 mph 23 minutes

    Two mile walk

  4. #2469
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    6/16

    Hack Squat wide stance 1 set rest pause 10/8/6 reps 280-455lbs
    Single leg press 1 set rest pause 10/8/6 135-225lbs
    Leg Curl 1 set rest pause 10/8/6 70-120lbs
    Glute ham raise 3 sets 15 reps per set

    Calf toe press on leg press machine 40/40/40 445-480lbs
    Seated Calve raises 40/40 85-140lbs

    Rack pulls 2 sets 10/10 135-250lbs

    No in gym cardio on leg day- 2 mile walk

  5. #2470
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    6/17

    AM fasted cardio

    Treadmill incline level 5 3.2 mph 23 minutes

    Ab roller
    Planks
    Cable Kneeling Crunch
    Crunches
    Roman chair

    1.5 mile walk

  6. #2471
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    6/18

    I am working a light day, heavy day training plan.
    This is my light day for shoulders,arms
    I have a chronic left biceps tendon,delt strain issue that is impacting my training.

    Military Press 1 set rest pause 10/8/6 135-185lbs
    Dumb bell laterals 10/8/6 20-30lbs

    Incline dumb bell curls 1 set rest pause 10/8/6 20-30lbs
    Preacher bench curls 1 set rest pause 10/8/6 20-30lbs

    Triceps overhead cable push
    1 set rest pause 10/8/6 50-90lbs
    Pushdowns
    1 set rest pause 10/8/6 70-90lbs

    Forearm reverse curls on a preacher bench 20 reps 50lbs
    Wrist curls 20 reps 80lbs

    2 mile walk
    Last edited by Daibhí O'Buadain; June 19th, 2018 at 10:08 AM.

  7. #2472
    MD staff Daibhí O'Buadain's Avatar
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    Great in the weeds Pubmed article on metabolic factors related to body composition and weight loss.

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3943438/

    Metabolic adaptation to weight loss: implications for the athlete

    Eric T Trexler,1 Abbie E Smith-Ryan,1 and Layne E Norton2

    Author information ► Article notes ► Copyright and License information ► Disclaimer

    Abstract

    Optimized body composition provides a competitive advantage in a variety of sports. Weight reduction is common among athletes aiming to improve their strength-to-mass ratio, locomotive efficiency, or aesthetic appearance. Energy restriction is accompanied by changes in circulating hormones, mitochondrial efficiency, and energy expenditure that serve to minimize the energy deficit, attenuate weight loss, and promote weight regain. The current article reviews the metabolic adaptations observed with weight reduction and provides recommendations for successful weight reduction and long term reduced-weight maintenance in athletes.

    Keywords: Weight loss, Energy restriction, Body composition, Energy expenditure, Metabolic rate, Energy deficit, Weight maintenance, Uncoupling proteins, Mitochondrial efficiency

  8. #2473
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    6/20

    I am starting to shift from a 5/3/2 reps scheme into a higher rep scheme.
    10/8/6 on heavier days and 15/12/10 on lighter days.

    Rep counts are 2/4 seconds

    One arm dumb bell rows 1 set rest pause 1 set 5/3/2 reps 80-110lbs
    Assisted chins 5/3/2 reps 1 set rest pause six second negatives on last reps.
    Dips 5/3/2 reps 1 set rest pause six second negatives on last reps

    Incline bench press 1 set rest pause 5/3/2 reps 135-225lbsSmith
    Smith Incline Shoulder Raise 1 set rest pause 5/3/2 reps 185-250lbs
    Incline dumb bell flys 1 set rest pause 5/3/2 25-50lbs

    Reverse dumb bell flys on a incline bench 1 set rest pause 5/3/2 reps 30-40lbs

    Treadmill inclines level 5-10 3.2 mph 16 minutes

    Two mile walk

  9. #2474
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    6/21

    Hack Squat wide stance 1 set rest pause 10/8/6 reps 280-504lbs
    Leg extensions 1 set rest pause 10/8/6 120-170lbs
    Leg Curl 1 set rest pause 10/8/6 70-130lbs
    Glute ham raise 3 sets 15 reps per set

    Calf toe press on leg press machine 40/40/40 445-520lbs
    Seated Calve raises 40/40 85-140lbs

    Rack pulls 1 set 5/3/2 135-250lbs

    No in gym cardio on leg day- 2 mile walk

  10. #2475
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    6/23

    I have a left delt/biceps issue that is causing a modification in volume/weights.
    Lighter weights/higher reps.

    Military Press 1 set rest pause 10/8/6 90-225lbs
    Dumb bell laterals 10/8/6 25-35lbs

    Incline dumb bell curls 1 set rest pause 10/8/6 25-35lbs
    Preacher bench curls 1 set rest pause 10/8/6 12-35lbs

    Close grip bench 1 set rest pause 10/8/6 155-225lbs

    Forearm reverse curls on a preacher bench 20 reps 50lbs
    Wrist curls 20 reps 80lbs

    15 minutes treadmill HIIT levels 5-10
    2 mile walk

  11. #2476
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    6/24

    AM fasted cardio

    Treadmill inclines levels 5-10 3.2-3.5 mph 15 minutes

    Ab roller
    Planks
    Cable Kneeling Crunch
    Crunches
    Roman chair

    2 mile walk

  12. #2477
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    6/25

    This left delt/ biceps issue is still causing me some problems and requiring adjustments in weight.
    Years ago I had a severe left rotator injury, it has caused some instability in my left delt region and can extend out to my left biceps.
    Problems flare up from time to time.
    Doing heavy behind the neck presses for years probably contributed to developing this problem.

    One arm dumb bell rows rest pause 1 set 15/12/10 reps 70-80lbs
    Nautilus Pullover 1 set rest pause 15/12/10 reps 120-140lbs
    Single arm pullovers 6 second negatives. This one hurt.

    Incline bench press 1 set rest pause 15/12/10 reps 135-185lbs
    Cross cables 1 set rest pause 15/12/10 reps 60-80lbs

    Reverse dumb bell flys on a incline bench 1 set rest pause 15/12/10 reps 25-35lbs

    Treadmill inclines level 5-10 3.2 - 3.5mph 15 minutes

    Two mile walk
    Last edited by Daibhí O'Buadain; June 26th, 2018 at 10:25 AM.

  13. #2478
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    6/26

    Hack Squat wide stance 1 set rest pause 15/12/10 reps 280-455lbs
    Single leg press 1 set rest pause 15/12/10 135-225lbs
    Leg Curl 1 set rest pause 15/12/10 70-120lbs
    Glute ham raise 3 sets 15 reps per set

    Calf toe press on leg press machine 40/40/40 445-480lbs
    Seated Calve raises 40/40 85-140lbs
    Hyper extensions 40 reps

    No in gym cardio on leg day- 2 mile walk

  14. #2479
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    6/27

    Treadmill inclines level 5-10 3.2 - 3.5mph 15 minutes

    Two mile walk

  15. #2480
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    6/28

    This chronic left biceps tendon, delt strain issue that is impacting my training is going to force me to go to much lighter weight until it heals up.

    Military Press 1 set rest pause 15/12/10 115-185lbs
    Dumb bell laterals 15/12/10 15-25lbs

    Incline dumb bell curls 1 set rest pause 15/12/10 20-30lbs
    Preacher bench curls 1 set rest pause 15/10/12 15-25lbs

    Close grip bench 1 set rest pause 15/12/10 135-185lbs

    Forearm reverse curls on a preacher bench 20 reps 50lbs
    Wrist curls 20 reps 80lbs

    15 minutes treadmill HIIT levels 5-10 3.2-3.5mph
    2 mile walk

  16. #2481
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    6/29

    AM fasted cardio

    Treadmill inclines levels 5-10 3.2-3.5 mph 20 minutes

    Ab roller
    Planks
    Cable Kneeling Crunch
    Crunches
    Roman chair

    2 mile walk

  17. #2482
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    6/30

    Incline bench press 1 set rest pause 12/10/8 reps 145-190lbs
    Parallel dips 12/10/8 reps
    Incline dumb bell flys 1 set rest pause 12/10/8 reps 25-35lbs
    Smith Incline Shoulder Raise 1 set rest pause 12/10/8 145 - 210lbs

    One arm dumb bell rows rest pause 1 set 12/10/8 reps 65-80lbs
    Nautilus Pullover single arm six second negatives 6 reps
    Chins 1 set 12/10/8 reps five second negatives.

    Reverse dumb bell flys on a incline bench 1 set rest pause 12/10/8 reps 25-35lbs

    Treadmill inclines level 5-8 3.2 mph 23 minutes
    Two mile walk

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