Approved Log My competition log - 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.
 
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
 
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
 
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
 
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
 
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