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Thread: Precompetition journal

  1. #2432
    MD staff Daibhí O'Buadain's Avatar
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    5/13

    AM fasted cardio

    Stair stepper 6 minutes (Fat burner+ mode)
    Treadmill inclines level 5-10 3.2 mph 16 minutes

    Ab roller
    Planks
    Cable Kneeling Crunch
    Crunches
    Roman Chair.

  2. #2433
    MD staff Daibhí O'Buadain's Avatar
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    5/14

    Machine cable curls 15/12/12
    One arm preacher bench curls 15/12/12 25-35lbs.

    Triceps pull downs 12/12/12 80-120lbs
    Cable forward triceps extensions. 15/12/12/ 80-100lbs.
    Triceps rope pull downs 15/12/10 60 - 90lbs

    Forearm super sets.

    Hammer forearm curls 12/12 35-50lbs
    Forearm curls 12/12 50-80lbs
    Reverse forearm curls 12/12 40-60lbs

    Rope twists 1 set

    6 minutes stair stepper
    16 minutes treadmill

  3. #2434
    MD staff Daibhí O'Buadain's Avatar
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    5/17
    Something interesting is going on that I did not expect due to my age.
    Based on calipers measurements I am loosing body fat and at the same time my weight is stable and I am not noticing a loss of strength.

    AM fasted cardio

    Stair stepper 6 minutes (Fat burner+ mode)
    Treadmill inclines level 5-10 3.2 mph 16 minutes

    Ab roller
    Planks
    Cable Kneeling Crunch
    Crunches
    Roman Chair.

  4. #2435
    MD staff Daibhí O'Buadain's Avatar
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    If you have never read this book I highly recommend it.
    For those that are not aware Clarence Bass achieved 2.4% bf and won several bodybuilding contests.


  5. #2436
    MD staff Daibhí O'Buadain's Avatar
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    Default How Much Protein Can Muscles Use?

    http://www.cbass.com/Protein_Muscle.htm

    Clarence Bass

    You don’t have to eat massive amounts of protein to maximize muscle synthesis; you just have to be a little more clever with how you apportion it.”
    Douglas Paddon-Jones, PhD, associate professor, Department of Physical therapy and Internal Medicine, University of Texas Medical Branch, Galveston


    How Much Protein Can Muscles Use?
    More Efficient Meal Planning for Muscle Building and Calorie Control

    How much protein do health-and-fitness minded individuals need? Surprisingly, the answer began taking shape a million or more years ago when we started cooking our food and walking erect.
    Cooking (animal and plant food) made us human, according to Catching Fire (Basic Books, 2009), a meticulously researched and persuasive book by Harvard biological anthropologist Richard Wrangham. Now, however, it threatens to wreck our health. Fortunately, there is a simple solution.


    Cooking made food softer, easier to digest, taste better, and more energy efficient, allowing us to live on the ground, develop bigger brains, smaller guts, bigger bodies, bonding between males and females, and more. Modern man has taken it another step forward (or backward) with processed food, which makes us fat. Excessive calories from any source, including protein, are in the same category.


    Food writer Michael Pollan and others have the right idea, says Professor Wrangham. The answer is to choose real food, not nutrients. “Real food is natural or only lightly processed, recognizable and familiar,” Wrangham explains. “By contrast, nutrients are invisible chemicals, such as essential oils and amino-acids and vitamins, objects of scientific expertise whose significance we must take on faith. The less processed our food, the less intense we can expect the obesity crisis to be,” the anthropologist concludes.


    That raises the question bodybuilders and many others ask over and over. I see it repeatedly in my emails. Eddie (not his real name) wrote recently: “I keep carbs low, and fat moderate, [because] I believe that if I don’t consume a gram of protein for every pound of bodyweight I will lose muscle mass. I hate to think that drinking protein all day is necessary. That’s no way to live!”
    Well, Eddie can relax. He doesn’t have to live on protein drinks. There is a much more appealing—and healthy—alternative. By the way, a low protein, vegetarian diet is not the answer. Ample high-quality dietary protein is required for building and maintaining muscle mass and function.


    A recent study by researchers at the University of Texas Medical Branch at Galveston provides evidence that strongly challenges the idea that high-protein drinks and meat-heavy diets are necessary to preserve and build muscle mass.


    More Is Not More
    The study, led by Douglas Paddon-Jones, PhD, and reported in the September 2009 issue of the Journal of the American Dietetic Association, compared muscle synthesis (formation) and anabolic efficiency in response to meals with moderate and high amounts protein in 17 young (average age 34) and 17 old (average 68 years) volunteers. The subjects were healthy and physically active. Both meals were made up of gently warmed precooked ground beef. One meal contained 30 grams of protein (the rough equivalent of 4 ounces of chicken, fish, dairy, soy, or, in this case, lean beef). The other meal contained three times as much protein, 12 ounces of lean beef and 90 grams of protein.
    “We recently demonstrated that a single moderate-size serving of a protein rich food (4 oz. lean beef) acutely increased muscle protein synthesis above fasting values by 50% in both young and elderly individuals,” the researchers wrote in introducing the study. “A 4 oz. serving of 90% lean beef (220 calories) contains approximately 30 g of protein, 10 g of essential amino acids (EAA) and represents 50% of the Recommended Dietary Allowance for a 75-kg [165 lbs] individual.”


    The question they set out to answer was whether more protein would stimulate additional muscle building. “[We] sought to determine whether a three-fold larger protein and energy-rich meal (12 oz. lean beef, 90 g protein, 30 g EAA, 660 calories), representative of the exaggerated portion size available in many restaurants, can be justified by an increased ability to acutely increase muscle protein synthesis in healthy young and elderly individuals.”
    The answer is “No.” Here’s how they measured protein use and what they found.


    Using blood samples and thigh muscle biopsies, they found no added muscle gain in the subjects eating the larger meal. Young and old volunteers responded the same. “Despite a three-fold increase in protein and energy content, there was no further increase in protein synthesis after ingestion of 340 g lean beef in either age group,” they reported. “Ingestion of more than 30 g protein in a single meal does not further enhance the stimulation of muscle protein synthesis.” (The analytical method used monitored the blood samples and muscle biopsies, before and after ingestion of the meal, for changes in an amino acid necessary for growth and protein metabolism; details are in the study.)
    As indicated earlier, the researchers say it is agreed that “the ingestion of high quality protein [egg, milk, chicken, fish, and beef are examples] is of paramount importance in the maintenance of muscle mass and function.” Moreover, recent research "suggests that moderately increasing dietary protein intake above the recommended dietary allowance of 0.8 g protein/kg/day may enhance muscle protein anabolism." (Emphasis mine) The key finding is that nothing is to be gained by piling on protein in a single meal.


    (The researchers acknowledge that some additional protein may be useful in the hour or so after strenuous exercise.)
    Paddon-Jones and his colleagues suggest that moderate amounts of protein from various sources be consumed over the course of the day. Unfortunately, few Americans follow this advice.


    Efficient Eating Patterns
    “Usually, we eat very little protein at breakfast, eat a bit more at lunch and then consume a large amount at night,” Dr. Paddon-Jones told reporters. “When was the last time you had just 4 ounces of anything during dinner at a restaurant?” he asked. “So we’re not taking enough protein on board for efficient muscle-building during the day, and at night we’re taking in more than we can use. Most of the excess is oxidized and could end up as glucose or fat.”
    Paddon-Jones suggests a more efficient and healthy pattern.


    “You don’t have to eat massive amounts of protein to maximize muscle synthesis, you just have to be a little more clever with how you apportion it,” he says. (Are you listening, Eddie?) “For breakfast consider including additional high quality protein. Throw in an egg [see below], a glass of milk, yogurt or add a handful of nuts to get to 30 grams of protein, do something similar to get to 30 for lunch, and then eat a smaller amount of protein for dinner. Do this, and over the course of the day you likely spend much more time synthesizing muscle protein.”


    That’s great advice. Include some complete protein with each meal and most snacks, and you’ll be fine. Forget protein supplements. Stick to whole foods, with all the water and fiber intact. Avoid processed foods, especially those with sugar or fat added. Do this, and you’ll get all the protein you can use. What’s more, you’ll be unlikely to overshoot your calorie needs.
    Keep the evolution of humankind moving forward with good quality protein from real food.


    (Along with mixed whole grains, fruit and vegetables, my current breakfast includes one hard boiled egg—cooking increases the protein value of eggs by about 40 percent; see FAQ—two cups skim milk, and one-fourth cup mixed nuts. The Paddon-Jones study tells me I’m on the right track.)


  6. #2437
    MD staff Daibhí O'Buadain's Avatar
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    5/17

    Face pulls 3 sets 12 reps per set
    Cable rows 15/12/12 160-220lbs
    t-bar rows 15/12/12 55-160lbs
    Nautilus pullover machine 12/12/12 - three second pause upper abdomen.
    Straight arm pull downs 12/12/12
    Assisted machine chins *2 5 second negative last rep

    Hyperextensions 20

    6 minutes stairstepper ( fat burner mode)
    16 minutes treadmill incline set at 5.0 speed 3.4mph

  7. #2438
    MD staff Daibhí O'Buadain's Avatar
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    5/18

    Increasing reps and lowering weight.
    45 seconds rest between sets

    Wide stance hacks 15/15/15 135-525lbs
    Close stance leg presses 15/15/15 245-640lbs High platform feet placements
    Close stance leg presses 15/15/15 245-640lbs Low platform feet placements, feet close together ( Vastus Lateralis focused )
    Single leg presses 15/15 135-240lbs ( upper quad region focus)

    Standing leg curls 15/15/15 80-140lbs
    Glute ham raises 15/15/15

    Toe press on leg press machine 40/40 245-600lbs
    Seated calve raises 40/40 90-140lbs

  8. #2439
    MD staff Daibhí O'Buadain's Avatar
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    5/20

    45 seconds rest between sets

    Machine cable curls 15/15/15
    One arm preacher bench curls 12/12/12 25-35lbs.

    Cable forward triceps extensions. 15/15/15/ 80-100lbs.
    Triceps rope pull downs 12/12/10 60 - 90lbs

    Forearm curls 20/20 50-80lbs
    Reverse forearm curls 20/20 40-60lbs

    AM fasted cardio

    Stair stepper 6 minutes (Fat burner+ mode)
    Treadmill inclines level 5-10 3.2 mph 16 minutes

    Ab roller
    Planks
    Cable Kneeling Crunch
    Crunches
    Roman Chair.

    2 mile walk
    Last edited by Daibhí O'Buadain; May 20th, 2018 at 03:31 PM.

  9. #2440
    MD staff Daibhí O'Buadain's Avatar
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    I have lost 18 pounds and per caliper 5%bf since I started my precomp prep six weeks ago.

  10. #2441
    Forum Leader: Training Journals tjoe's Avatar
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    Sounds like you are kicking ass.
    Do you feel on track?
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  11. #2442
    MD staff Daibhí O'Buadain's Avatar
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    Quote Originally Posted by tjoe View Post
    Sounds like you are kicking ass.
    Do you feel on track?
    Yep,
    Everything with the diet is going well.

    A few muscle strains but nothing serious.

  12. #2443
    MD staff Daibhí O'Buadain's Avatar
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    5/21

    Stair stepper 7 minutes (Fat burner+ mode)
    Treadmill inclines level 5-8 3.2 mph 16 minutes

    Two mile walk

  13. #2444
    MD staff Daibhí O'Buadain's Avatar
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    I am getting ready to start a peaking cycle in June and July.
    My workouts will change to 1 set per exercise with 5/3/2 reps using rep pause and negatives.
    Two sets per body part rotating exercises.
    This is based on Clarence Bass peaking strategy aligned with Mike Mentzers Heavy Duty theories.

    I am going to start increasing carbs slowly.
    Cardio will remain the same.

  14. #2445
    MD staff Daibhí O'Buadain's Avatar
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    5/22
    This is the first workout for a peaking cycle.
    This will be a 'heavy' Chest, Back and Rear Delts session, to be followed by a light session next week using 75% of the weight in this session.
    Reps and sets will remain the same.
    The next heavy and light session I will push the weight up 5%.
    The exercises may change from session to session.

    I am going for maximum intensity with full ROM and a one second positive and two second negative rep count on all reps.

    Nautilus Pullover 1 set rest pause 5/3/2 reps
    Single arm pullovers 6 reps

    Chins 1 set 5/3/2 reps five second negatives.
    One arm dumb bell rows rest pause 1 set 5/3/2 reps 80-110lbs

    Incline bench press 1 set rest pause 5/3/2 reps 135-210lbs
    Parallel dips 1 set rest pause 5/3/2 reps
    Incline dumb bell flys 1 set rest pause 5/3/2 reps 35-50lbs

    Reverse dumb bell flys on a incline bench 1 set rest pause 5/3/2 reps 30-50lbs

    Stair stepper 7 minutes (Fat burner+ mode)
    Treadmill inclines level 5-8 3.2 mph 16 minutes

    Two mile walk
    Last edited by Daibhí O'Buadain; May 23rd, 2018 at 07:58 AM.

  15. #2446
    MD staff Daibhí O'Buadain's Avatar
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    5/23

    Hack Squat wide stance 1 set rest pause 5/3/2 reps 335-524lbs
    Leg Press narrow stance 1 set rest pause 5/3/2 reps 425-680lbs
    Leg Curl 1 set rest pause 5/3/2 80-140lbs- 1 negative five second rep
    Glute ham raise 3 sets 15 reps per set

    Calf toe press on leg press machine 40/40 445-670lbs
    Seated Calve raises 40/40 85-140lbs

    Trap bar shrugs 1 set rest pause 5/3/2 reps 155-365lbs

    Rack pulls 1 set rest pause 5/3/2 reps 135-245lbs * muscle sprain is causing me to use lower weight.

    No in gym cardio on leg day- 2 mile walk
    Last edited by Daibhí O'Buadain; May 24th, 2018 at 06:52 AM.

  16. #2447
    MD staff Daibhí O'Buadain's Avatar
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    5/24

    Military Press 1 set rest pause 5/3/2 90-225lbs
    Smith Incline Shoulder Raise 1 set rest pause 5/3/2 145 - 235lbs
    1 negative set

    Cable curls 1 set rest pause 5/3/2 70-100lbs
    Preacher bench curls 1 set rest pause 5/3/2 30-40lbs
    1 negative set 6 seconds 35lbs

    Triceps pushdowns 1 set rest pause 5/3/2 80-120lbs
    Triceps overheads 1 set rest pause 5/3/2 80-120lbs
    Close grip bench 1 set rest pause 5/3/2 135-235lbs

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

    6 minutes stair stepper fat burner + mode
    16 minutes treadmill
    2 mile walk

  17. #2448
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    5/25

    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

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