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  • thebiomechanist
    Dr Ciarán Ó Catháin
    @thebiomechanist

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⚡️⚡️NEW YOUTUBE GOING LIVE TONIGHT⚡️⚡️New low weigh-in this morning folks! 82kg on the button, that's a total of 18kg down side Christmas 😝...now only #5daysout from my comp and i can't wait!! #skulpture #skulpturetips #mensphysique #transformation #transformationtuesday
⚡️⚡️FULL PUSH SESSION BELOW⚡️⚡️ Anddddd SQUEEZEEEEEEE! Great push session tonight 💪🏻... only working with about 80% of the load I usually lift this week, and slowly tapering off my cardio! Sessions will stay structured as they normally are up until  Wednesday. Then Thursday I will be doing a full body circuit where I will pick one exercise per muscle group and rotate them for about 30-40 mins, Friday will be similar but only training upper body muscles, then depending on how I look Saturday will be a rest day or another light circuit💪🏻 Then it's SHOWTIME 😝💪🏻#skulpture #skulpturetips #raisethebar #mensphysique ****************************************
Push session
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Machine chest press (incline): 3*5, 3*10, 3 *15
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Superset: DB lateral raises *15 + incline pec fly's*15 * 4 sets
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Superset: cable pec fly's *15 + cable lateral raises*15*4 sets
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Superset: plate Frontal raises*15+ face pulls*15*4 sets
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Tricep extensions: trip drop set*3 sets
⚡️⚡️FULL PUSH SESSION BELOW⚡️⚡️ Anddddd SQUEEZEEEEEEE! Great push session tonight 💪🏻... only working with about 80% of the load I usually lift this week, and slowly tapering off my cardio! Sessions will stay structured as they normally are up until Wednesday. Then Thursday I will be doing a full body circuit where I will pick one exercise per muscle group and rotate them for about 30-40 mins, Friday will be similar but only training upper body muscles, then depending on how I look Saturday will be a rest day or another light circuit💪🏻 Then it's SHOWTIME 😝💪🏻#skulpture  #skulpturetips  #raisethebar  #mensphysique  **************************************** Push session **************************************** Machine chest press (incline): 3*5, 3*10, 3 *15 **************************************** Superset: DB lateral raises *15 + incline pec fly's*15 * 4 sets **************************************** Superset: cable pec fly's *15 + cable lateral raises*15*4 sets **************************************** Superset: plate Frontal raises*15+ face pulls*15*4 sets **************************************** Tricep extensions: trip drop set*3 sets
#Throwback to an absolutely amazing week end in Amsterdam last week 😍 will most definitely  be returning soon! 1 week out from the #ribbf spring classic and couldn't be happier with the  physique I have achieved during this prep! Working with @thefitclinic has been an absolutely pleasure, I can't recommend her enough. One more week to fine tune things 💪🏻 #1weekout #mensphysique #amsterdam #sundayfunday #feels #aesthetics
#Throwback  to an absolutely amazing week end in Amsterdam last week 😍 will most definitely be returning soon! 1 week out from the #ribbf  spring classic and couldn't be happier with the physique I have achieved during this prep! Working with @thefitclinic has been an absolutely pleasure, I can't recommend her enough. One more week to fine tune things 💪🏻 #1weekout  #mensphysique  #amsterdam  #sundayfunday  #feels  #aesthetics 
All about them hair gainz😝💀⚡️#skulpture #raisethebar #1weekout #selfie #progress
Have been experimenting with carb intake with @thefitclinic the last few days to figure out what is going to work best leading into the show next week!! 2 high carb days in a row seems to be a winner 😝🤘🏻#8daysout #progress #skulpture #skulpturetips #mensphysique #aesthetic #aesthetics
Beyond excited for the next few months, lots of plans and lots of work to do, but wouldn't have it any other way 😝🤘🏻💀... ps It's like  @pandco know me 😍 love everything they do!! #skulpture #raisethebar #plans #excited #weekendvibes
Beyond excited for the next few months, lots of plans and lots of work to do, but wouldn't have it any other way 😝🤘🏻💀... ps It's like @pandco know me 😍 love everything they do!! #skulpture  #raisethebar  #plans  #excited  #weekendvibes 
Happy Friday folks 💪🏻#flexfriday #9daysout #mensphysique #progress #getlean
This mornings brekkie! 2 wholemeal pittas, 2 @kerrigansfoods4fitness BK flamer turkey burgers, and 2 eggs 👌🏻 ( plus a lil siracha) 😍#breakfast #skulpturetips #skulpture
This mornings brekkie! 2 wholemeal pittas, 2 @kerrigansfoods4fitness BK flamer turkey burgers, and 2 eggs 👌🏻 ( plus a lil siracha) 😍#breakfast  #skulpturetips  #skulpture 
⚡️⚡️FULL LEG SESSION BELOW⚡️⚡️...In between sets we pray for #gainz 😂... leg extensions and kneeling sissy squat superset here! I like to  pair exercises that predominantly focus on shortening (leg extensions) with exercises that predominantly focus on lengthening or the eccentric component (kneeling sissy squats) when designing my supersets! Muscles can generate significantly more force during lengthening/ eccentric action (up to 150% more than concentrically) . This means when you fail concentrically ( for example in the leg extension) you can still generate force eccentrically! This increases, mechanical tensions, metabolic stress and muscle damage hitting ALL three of the mechanisms for muscle growth 💪🏻...A full video coming in the next week explaining the science behind my leg training but for the moment please click the link in my bio and check out my latest video!! If you enjoy these short informative videos don't forget to hit like and subscribe 😊 #morningmotivation #morning #science #skulpture #skulpturetips #raisethebar #legday ****************************************
Leg day
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Leg press (narrow stance): 1*20,1*15, 8*8 reps
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Superset: 45degree hip extension *12+ rear leg elevated split squat (narrow stance to keep focus on quads) * 12 *6 sets
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Superset: leg extensions *15+kneeling sissy squats *15*3 sets
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Superset: Single leg lying hamstring curls*15 + RDL's *15 *3 sets
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Standing calf raises: 5*10 reps
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Seated calf raises: 5*20 reps
⚡️⚡️FULL LEG SESSION BELOW⚡️⚡️...In between sets we pray for #gainz  😂... leg extensions and kneeling sissy squat superset here! I like to pair exercises that predominantly focus on shortening (leg extensions) with exercises that predominantly focus on lengthening or the eccentric component (kneeling sissy squats) when designing my supersets! Muscles can generate significantly more force during lengthening/ eccentric action (up to 150% more than concentrically) . This means when you fail concentrically ( for example in the leg extension) you can still generate force eccentrically! This increases, mechanical tensions, metabolic stress and muscle damage hitting ALL three of the mechanisms for muscle growth 💪🏻...A full video coming in the next week explaining the science behind my leg training but for the moment please click the link in my bio and check out my latest video!! If you enjoy these short informative videos don't forget to hit like and subscribe 😊 #morningmotivation  #morning  #science  #skulpture  #skulpturetips  #raisethebar  #legday  **************************************** Leg day **************************************** Leg press (narrow stance): 1*20,1*15, 8*8 reps **************************************** Superset: 45degree hip extension *12+ rear leg elevated split squat (narrow stance to keep focus on quads) * 12 *6 sets **************************************** Superset: leg extensions *15+kneeling sissy squats *15*3 sets **************************************** Superset: Single leg lying hamstring curls*15 + RDL's *15 *3 sets **************************************** Standing calf raises: 5*10 reps **************************************** Seated calf raises: 5*20 reps
⚡️⚡️ Do you have 3 mins to spare to learn a simple science driven way to build muscle, strength, and POWER at the same time ??⚡️⚡️CLICK THE LINK IN MY BIO TO SEE MY NEW YOUTUBE VID⚡️⚡️#transformation pic I forgot to post on Tuesday 🙈 only 20 days out from my physique show now! Beyond excited 😝 the photo on the left was just after returning from an amazing week end in Amsterdam ( travel while prepping 😱😂) so was looking a little watery!! But super happy with progress 😝#skulpture #Skulpturetips #learneveryday #mensphysique #science #physique
⚡️⚡️ Do you have 3 mins to spare to learn a simple science driven way to build muscle, strength, and POWER at the same time ??⚡️⚡️CLICK THE LINK IN MY BIO TO SEE MY NEW YOUTUBE VID⚡️⚡️#transformation  pic I forgot to post on Tuesday 🙈 only 20 days out from my physique show now! Beyond excited 😝 the photo on the left was just after returning from an amazing week end in Amsterdam ( travel while prepping 😱😂) so was looking a little watery!! But super happy with progress 😝#skulpture  #Skulpturetips  #learneveryday  #mensphysique  #science  #physique 
⚡️⚡️ FULL PULL SESSION BELOW ⚡️⚡️... Pic is a #throwback #throwbackthursday from about 3 weeks ago! Crazy to think how much leaner I've gotten since then 😝💪🏻...
#Skulpture #skulpturetips #mensphysique #1weekout #getlean #letsgo #shredz ******************************************
Kneeling vertical row using seated cable row (will try post a vid of this over the week end) : neutral grip *20/15/10, Wide grip *20/15/20, underhand grip *20/15/10
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Seated cable row (horizontal): Neutral grip*20/15/10, wide grip *20/15/10, underhand grip *20/15/10
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WG pull ups: 8*6 reps (30-45 sec recovery)
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Single arm DB bent over row: 8*6 reps (30-45 sec recovery)
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Superset: single arm machine lat pull down *15+ upper back machine row *15 *3 sets
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Superset: straight bar pull down *15 + single arm reverse cable fly *15 * 3 sets
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Seated curls: trip drop set (10/10/10) *3 sets ( supinate grip/ hammer grip/ screw curls)
⚡️⚡️ FULL PULL SESSION BELOW ⚡️⚡️... Pic is a #throwback  #throwbackthursday  from about 3 weeks ago! Crazy to think how much leaner I've gotten since then 😝💪🏻... #Skulpture  #skulpturetips  #mensphysique  #1weekout  #getlean  #letsgo  #shredz  ****************************************** Kneeling vertical row using seated cable row (will try post a vid of this over the week end) : neutral grip *20/15/10, Wide grip *20/15/20, underhand grip *20/15/10 ****************************************** Seated cable row (horizontal): Neutral grip*20/15/10, wide grip *20/15/10, underhand grip *20/15/10 ****************************************** WG pull ups: 8*6 reps (30-45 sec recovery) ****************************************** Single arm DB bent over row: 8*6 reps (30-45 sec recovery) ****************************************** Superset: single arm machine lat pull down *15+ upper back machine row *15 *3 sets ****************************************** Superset: straight bar pull down *15 + single arm reverse cable fly *15 * 3 sets ****************************************** Seated curls: trip drop set (10/10/10) *3 sets ( supinate grip/ hammer grip/ screw curls)
⚡️⚡️EPISODE 4 of #LEARNEVERYDAY NOW LIVE ⚡️⚡️ click link in bio 👌🏻... #transformationtuesday #transformation Had my second last check in of this prep with @thefitclinic today and I'm beyond happy with what we have achieved so far! One more week of cutting left before upping my kcals to fill out a little and hit the #mensphysique stage at the #RIBBF spring classic!! CAN.NOT.WAIT 😝💪🏻...#skulpture #raisethebar #progress #selfie #happyme
⚡️⚡️FULL PUSH SESSION BELOW + NEW YOUTUBE VIDEO LIVE⚡️⚡️... want to learn more about how to improve power to increase sprint speed? Click the link in my bio and watch my video about contrast training 💪🏻... awesome push session today! Less than 2 weeks out and absolutely loving training  #skulpture #Skulpturetips #raisethebar #chestday #chestworkout #tattoo #inked #2weeksout #mensphysique
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Push session focus: mechanical tension, slow eccentrics, and pause reps
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Incline DB chest press (2 sec pause at bottom) : 20/18/15/12/10/8/8/8/15/20 reps
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Lateral raise ( 2 sec hold): 20/18/15/12/10/8/8/8/15/20
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Machine chest press (pause on stretch and hold on squeeze: 8 *6 reps (45 -60 secs recover) ****************************************
Machine shoulder press ( pause on stretch and hold on squeeze): 8*6 reps (45-60 sec recovery) ****************************************
Superset: Cable pec fly's (pause in stretch and squeeze on shortening)*15 + face pulls with bar *15 * 3 sets
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Superset: machine pec fly (4 sec eccentric, 2 sec hold) *15+ machine rear delt fly's *15*3 sets
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Machine Tricep extensions (overhand position) : 10*10 ( slow eccentric, fast shortening, squeeze at rope)
⚡️⚡️FULL PUSH SESSION BELOW + NEW YOUTUBE VIDEO LIVE⚡️⚡️... want to learn more about how to improve power to increase sprint speed? Click the link in my bio and watch my video about contrast training 💪🏻... awesome push session today! Less than 2 weeks out and absolutely loving training #skulpture  #Skulpturetips  #raisethebar  #chestday  #chestworkout  #tattoo  #inked  #2weeksout  #mensphysique  **************************************** Push session focus: mechanical tension, slow eccentrics, and pause reps **************************************** Incline DB chest press (2 sec pause at bottom) : 20/18/15/12/10/8/8/8/15/20 reps **************************************** Lateral raise ( 2 sec hold): 20/18/15/12/10/8/8/8/15/20 **************************************** Machine chest press (pause on stretch and hold on squeeze: 8 *6 reps (45 -60 secs recover) **************************************** Machine shoulder press ( pause on stretch and hold on squeeze): 8*6 reps (45-60 sec recovery) **************************************** Superset: Cable pec fly's (pause in stretch and squeeze on shortening)*15 + face pulls with bar *15 * 3 sets **************************************** Superset: machine pec fly (4 sec eccentric, 2 sec hold) *15+ machine rear delt fly's *15*3 sets **************************************** Machine Tricep extensions (overhand position) : 10*10 ( slow eccentric, fast shortening, squeeze at rope)
It wasn't all cheese and brazzers in Amsterdam but had an amazing week end none the less 😂!! Finished the trip with a visit to @coffeecoconuts (#heaven 😍). An absolutely beautiful city and look forward to returning again (soon hopefully 😍). Super excited for my last two weeks of com prep before shifting my goals for the summer! #excitingtimes #skulpture #weekend #cityscape #weekendvibes #sundayfunday #amsterdam #travel
Amazing start to our first day in Amsterdam @screamingbeans 😍😍#weekendvibes #weekendvibes #weekendtrip #cityscape #skulpture #coffee
A Lil  post brekkie flex to get us ready for a day of explorin'.... oh and we are also getting tattooed by the AMAZING @jon_ftw at the famous @salonserpenttattooparlour !!! Soooooo excited 😝🤘🏻💀#amsterdam #travel #cityscape #weekendtrip #weekendaway #weekendvibes #tattoo #Skulpture
Arrived in Amsterdam safely!! Hit up a little HIIT session at the hotel.... now time to explore 😝😝#Skulpture #weekend #cityscape #weekendtrip #travel #amsterdam