Approved Log My competition log - Steven

ironguru said:
Don’t stress too much about the numbers on the scale and focus on how you look, feel and perform. Tracking progress every 4 weeks really helps you see real changes and adjust accordingly.
Click to expand...
Thanks mate yeah I gave myself the weekend away from the scale. I felt like I was too focused on the weight every morning and it just wore me down. So now I'm gonna weigh once weekly starting from next Monday and just focus on the diet and cardio.

8 weeks before holidays for me so I'll try stay the course for that period before going to maintenance until next year. See if i can show some solid improvement!
 
Monday:

2.5 hours cardio

Calf raises 135kg 4x6
Ab crunch 35kg 3x10
Incline hammer press 80kg 4x8
Dips 4x10
Flyes 54kg 4x10
Pushdowns 15kg 3x13
Dumbbell curls 14kg 4x10
Breakfast:
Leftover Chicken wings
Coffee

Lunch:
Chicken sandwich

Post workout:
Protein water
Pineapple juice

Snack:
Coffee
Fruit
Powerade

Don't know the calories exactly due to sauces on the wings and I feel like they can be a little off, but following days will be much more accurate now the wings are gone. Best estimation about 2150cal total.
 
Wednesday:

No cardio

Leg curls 45kg 4x10
Glute runner 3x8 70kg
Leg extensions 75kg 3x10
Leg press 120kg 18,15,13

Breakfast
Cereal, banana and honey

Lunch
Meatballs

Dinner
Chicken sandwich

Snacks
Coffee
Iced coffee
Banana
Tuna
Apples

Calories a bit higher some Leg days
2474
164P
69F
303C
 
Real Wednesday:

40 min cardio

Lat pulldown 70kg 4x8
Hammer strength seated row 80kg 4x10
Neutral grip pull down 70kg 4x8

Breakfast:
Bacon + eggs on toast

Post workout:
Protein water + juice

Lunch:
Chicken and broccoli

Dinner:
Chicken + rice

Snacks:
Banana
Tuna
Apples
Iced coffee
Coffee

2002 calories

151P
63F
207C
 
Nice consistency, training and diet both on point. Just keep an eye on protein but does look solid most days but dips a bit on higher carb ones. Otherwise you’re ticking the right boxes.
 
Friday:

30 min cardio

Had a few drinks, I didnt go overboard, had myself at the 2,000 calorie mark still but not a nutritious day haha.

Mostly coffees and chicken outside of the few drinks, more regimented planning today (Saturday) though. Did workout at about 5am so the rest of the day is just eating well!

Next workout shall be Monday. Will update later on my workout and meals for today.
 
Saturday:
Calf raises 135kg 4x8
Ab crunch 30kg 3x12
DB Shoulder press 28kg 4x8
Rear flyes 45kg 3x12
Lateral raises 60kg 4x10
Cable laterals 7.5kg 3x8
Triceps pushdowns 15kg 3x13
Single arm cable pushdown 7.5kg 3x8
Rope pushdowns 12.5kg 2x15
Cable curls 25kg 3x10
Dumbbell curls 12kg 4x10

Post workout:
Protein water and juice

Breakfast:
Chicken, potato, veg

Lunch:
Chicken, potato and gravy

Dinner:
Chicken, potato again

Snacks:
Coffee
Iced coffee
Banana
Tuna


2033cal
218P
62F
147C
 
Sunday:
Happy fathers day to the dads. So in seeing my dad the attempt is limited it to maintenance calories as stated.

So far Breakfast was eggs on toast and a coffee

Have had another coffee and some tins of Tuna while working. Plus orange juice with my creatine.

Going light until the afternoon for a couple of drinks and a couple pieces of fried Chicken. Which i dont trust on a calorie estimate so ill go by the weight and assume over a couple hundred calories still. Will stop at estimated 2500 and weigh in tomorrow to see how the past week has gone for me!
 
Monday:

20min cardio

Calf raises 145kg 3x5
Ab crunches 40kg 2x8
Incline press 80kg 4x8
Decline machine press 80kg 4x10
Flyes 54kg 4x10
Lateral machine 60kg 4x10
Tricep pushdown 15kg 2x15, 17.5kg for 12
Dumbbell curls 16kg 1x9, 14kg 1x10, 12kg 1x12

Breakfast:
Coffee
Serve of Sour patch

Post workout:
Protein water + juice

Lunch:
Chicken + potato w/veg

Dinner:
Chicken and potato

Snacks:
Chicken and cream cheese bagel
Tuna
Iced coffee x2

2001 Calories
182P
57F
192C

Weigh in day this morning was a success, 94.7kg. Still going to stay on 2000 calories daily and up to 2500 on Leg day.
 
Steven said:
Sunday:
Happy fathers day to the dads. So in seeing my dad the attempt is limited it to maintenance calories as stated.

So far Breakfast was eggs on toast and a coffee

Have had another coffee and some tins of Tuna while working. Plus orange juice with my creatine.

Going light until the afternoon for a couple of drinks and a couple pieces of fried Chicken. Which i dont trust on a calorie estimate so ill go by the weight and assume over a couple hundred calories still. Will stop at estimated 2500 and weigh in tomorrow to see how the past week has gone for me!
Click to expand...
Happy Fathers Day to you as well legend :)👊
 
Tuesday:

Leg curls 45kg 4x10
Glute runner 70kg 3x8, 75kg 1x8
Leg press 120kg 20,15,13

Breakfast:
Coffee
Eggs on toast

Post workout:
Protein water + juice

Lunch:
Chicken, mash and veges

Dinner:
Chicken, potato

Snacks:
Ham & eggs bagel
Coffee
Tuna
Crackers and cheese

2343cal
178P
91F
199C
 
Wednesday -

30 min cardio

Ab crunch 40kg 10,8,7
Calf raise 105kg 4x10
High row Neutral grip 75kg 4x10
Underhand low row 80kg 4x10
Wide Lat pulldown 50kg 4x12

Breakfast:
Coffee
Egg on toast

Post workout:
protein water + juice

Lunch:
Chicken + veg

Dinner:
Chicken and potato

Snacks:
Salmon + cream cheese bagel
Iced coffee
Banana
Chicken
 
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