Approved Log My competition log - Steven

[Steven]

Monday

30 min cardio treadmill
Abs 30kg 15,12,10,10
Standing calf raises 125kg 5-8 reps for 3 sets with Lyle McDonald's tempo for fun
Incline hammer strength 80kgx9, 90kgx8, 90kgx7, 80kgx9
Dips 11,10,10,10
Standing chest flyes 90kg 4x8
Lateral raises machine 60kg 4x10
Triceps pushdown 15kg 3x12
Dumbbel curls 14kg 3x10

Breakfast:
Chicken + potato + veg

Lunch:
Bacon and eggs on toast

Dinner:
Chicken sandwich

Snacks:
Coffee
Ice break coffee
Banana
Tuna

Was up from about 2am so my meals and things get a bit weird trying to make the calories last the day

96kg flat today.

 

[Steven]

Tuesday

30 min cardio

Lying Leg curls 45kg 5x10 slow rep
Glute runner 70kg 3x8
Leg extensions 75kg 4x10
Leg press 120kg 20,18,20

Legs nice and pumped after. Glad I went, was feeling a bit tired after work.

Breakfast:
Chicken, rice and veggies

Lunch:
Chicken + potato

Afternoon:
Creamed rice

Dinner:
Chicken + potato

Snacks:
Ice break
Coffee
Powerade
Banana
Tuna

2512 calories
153P
47F
292C

96.5kg this morning

 

[ironguru]

Impressive posting @Steven

 

[Steven]

Impressive posting @Steven

Thanks mate!

 

[Steven]

Wednesday

30 min treadmill

Hammer strength iso low row 100kg 4x8
High row Neutral grip 75kg 4x10
Wide grip pull down 57kg 4x10

Breakfast:
Eggs on toast
Coffee with syrup

Lunch:
Chicken and potato + broccoli

Post workout:
Juice
Protein water


Dinner:
Iced coffee
Coffee
Coffee
Creamed rice
Gummies
Powerade

2496 cal
150P
85F
283C

96.1kg this morning

 

[Steven]

Thursday

30 min cardio

Calves 125kg 5x5
Laterals 60kg 4x10
Cable laterals 7.5kg 3x8
Rear laterals 62kg 3x15

Breakfast:
Weetbix
Banana
Protein powder
Milk

Lunch:
Chicken bagel

Dinner:
Chicken rice + veg

Snacks:
Coffee
Iced coffee
Tuna
Banana

2354cal
172P
43F
319C

96.6kg

 

[darkHORSE]

True I don't have a step counter yet haha been considering it though. Yeah I might get onto some HIIT in the coming weeks maybe on non-weight days or something

You’d be amazed what 10k steps a day done consistently does.

 

[Steven]

You’d be amazed what 10k steps a day done consistently does.

Yeah and I am curious to see how close I am to 10k on the standard day

 

[Steven]

Friday

Cardio 45 mins

Shoulder press 30kg 4x8 slow rep
Pushdowns 15kg 15,12,12
Single arm pushdowns 7.5kg 3x8
Barbell 25kg 20,18,15
Dumbbell 12kg 3x8
Preacher 27kg 12,12 32kg 10 rep

Had a late shift last nightni think contributed to the heavier weight. Today was a birthday so I didnt really pay much attention to the calories, definitely went over. Didn't eat too bad and I got plenty of protein.

Still had my standard eggs on toast for breakfast and juice + Dextrose + protein post workout

96.8kg this morning.

Back to counting tomorrow and beyond

 

[Steven]

Saturday and Sunday was busy family weekend, kept my calories below 1500 though to make up a bit for the Friday. Didn't do cardio however. Weighed in at 96.2kg today and back to gym and cardio today also maybe dropping calories to 2300

 

[ironguru]

Sounds like you’re balancing life and training pretty well bro. Nice drop on the scales too

 

[Steven]

Monday:

45min cardio

Abs 40kg 8x8x8
Calves 125kg 9, 135kg 8, 145kg 5
Incline hammer strength iso 89kg 4x8
Bodyweight Dips 4x9
Chest flyes 61kg 4x8
Lateral raises 60kg 4x9
Pushdowns 15kg 3x12
Dumbbell curls 13kg 3x12

Breakfast:
Coffee, twice (early start)

Snacks:
A few bananas
Tuna
Sour patch lollies prior to workout
Watermelon
Chicken breast

Post workout:
protein shake and dextrose

Dinner:
Chicken burger

2247 cal
129P
63F
298C

96.2kg today

 

[Steven]

Sounds like you’re balancing life and training pretty well bro. Nice drop on the scales too

Thanks mate I try just make sure I don't go overboard when I do give myself those days off or let the days keep rolling like that haha. Yeah I think I lucked out a bit being able to stay down!