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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

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