Approved Log My competition log - Steven

[Steven]

Time flies! Thursday i didnt do any exercise so I'll jump to Friday.

30min cardio

Calf raises 145kg 4x5
Ab crunch 40kg 3x8
Dumbbell Shoulder press 30kg 3x8
Rear flyes 54kg 3x12
Lateral raise 60kg 4x10
Cable laterals 7.5kg 3x8
Triceps pushdown 15kg 3x12
Single arm cable pushdowns 7.5kg 3x8
Rope pushdowns 12.5kg 3x12
Cable curls 25kg 3x8
Dumbbell curls 12kg 3x10

 

[Steven]

Saturday was a day off entirely but today hit the treadmill for 1.5 hours and had fish and chips for lunch. Didnt track great the past few days but averaged 2,300 calories daily.across Friday-today and back to being regimented from Monday and sitting at ~2,000 after my Monday weigh in. Feel like I'm getting leaner so eased up a bit on the weekend while also keeping below maintenance so I can punch it through the week!

 

[Steven]

Photo from today. Feel like I'm slowly getting leaner

 

[Skays]

Photo from today. Feel like I'm slowly getting leaner

You're looking good Steven. Great job bro.

 

[Steven]

Monday:

Leg curls 45kg 4x10
Leg press 200kg 3x12
Seated Leg press 100kg 2x15

Breakfast:
Coffee
Cereal w/Banana + honey
Chicken

Post workout:
Protein water and juice

Lunch:
Chicken and vege

Dinner:
Chicken and potato

Snacks:
Salmon and cheese bagel
Iced coffee x2
Tuna
Banana

2359cal
167P
70F
271C

Weigh in today had a successful week, 93.9kg.

 

[Steven]

You're looking good Steven. Great job bro.

Thanks mate!

 

[Steven]

Tuesday:

45min cardio

Calf raises 145kg 3x8
Incline Dumbbell 40kg 3x6
Incline HS 70kg 3x10
Dips 4x10
Flyes 61kg 4x10
Laterals 60kg 4x10
Tricep pushdown 15kg 3x15

Breakfast:
Coffee
Weetbix

Post workout:
Protein + juice

Lunch:
Chicken salad

Dinner:
Chicken salad

Snacks:
Salmon bagel
Iced coffee

1829cal
184P
62F
164C

 

[Dunstone]

Iced coffee- must be cracker its
In there most days

 

[Steven]

Iced coffee- must be cracker its
In there most days

Haha nothing spectacular more I'm a creature of habit and it is something to sip on to keep me up at work lol. But I do quite enjoy them

 

[Steven]

Wednesday:

30 min cardio

Ab crunch 40kg 3x8
High row pulldown Neutral 85kg 4x8
Low underhand row 80kg 4x10
Lat pulldown 70kg 4x8
dumbbell bbicepcurl 14kg 3x12

Breakfast:
Coffee
Weetbix

post workout:
protein water + dextrose
Coffee

Lunch:
Salmon cream cheese bagel

Dinner:
Chicken, mash + broccoli

Snacks:
Iced coffee
Banana
Tuna

2002cal
154P
58F
215C

 

[Steven]

Thursday:

30 min cardio

Calf raises 145kg 5x5
Seated calf raise 60kg 4x10
Ab crunch 30kg 3x10

Breakfast:
Chicken and egg omelette

Post workout:
Chicken breast
Juice

Lunch:
Chicken, potato, spinach

Dinner:
Chicken and potato

Snacks:
Bananas
Iced coffee
Tuna
Coffee

2012cal
160P
59F
225C

 

[darkHORSE]

How's you finding the workouts, are you finding that your progressing each week with the weights?

 

[Steven]

How's you finding the workouts, are you finding that your progressing each week with the weights?

Hey bro I'm enjoying the workouts, I'm progressing I would say, but not really focusing on that at the moment. Lately I kind of pick weights I know I can do and just push it a bit slower or do some extra reps at the end to more exhaust myself, but i dont really relay that in my weightlifting sessions that I post. Like there are times where I just can't do as much as usual, but I believe that's typically related to my sleep schedule which I can't really get around. However, I think I've kept about the same strength throughout and am pretty confident I could push for more weights once I go back to maintenance or a surplus in calories.

In general though I'm feeling great and think I'm getting leaner. Once the comp is over I plan to maybe run another month then take some time off before starting a bulk mid Autumn perhaps.

 

[Steven]

I did have a blow out on the weekend after getting sick but Im back on the wagon haha

 

[Steven]

Went from 94.1, to 95.5, back to 93.9 so didn't go as bad as it could've haha

 

[Steven]

Monday:

30 min cardio

Calf raise - 145kg 5,5 - 155kg 5,5
Seated calf raise 60kg 10,10,9,8
Ab crunch 40kg 10,8,8
Cable crunch 25kg 8,8,8
Incline Dumbbell press 38kg 6,6,5
Decline hammer strength 80kg 8,8
Dips 3x8
Flyes 61kg 3x10
Lateral raise 60kg 4x10
Triceps pushdown 17.5kg 3x12
Cable kickbacks 7.5kg 3x8
Dumbbell curls 14kg 3x12

Breakfast:
Coffee
Weet bix
Fruit

Post workout:
Protein water + dextrose

Lunch:
Chicken omelette
Coffee

Dinner:
Chicken salad

Snacks:
Banana
Tuna
Iced coffee

2019cal
170P
67F
202C

 

[ironguru]

You’re doing fine man. Everyone has off days when sleep’s off. Bulk phase will feel like rocket fuel after cutting.

 

[Steven]

Tuesday:

30 min cardio

Squats 70kgx5, 90kgx5, 110kgx5, 120kg 2x2
Stiff legged deficit deadlifts 100kg 3x8

Breakfast:
Coffee
Weet bix
Fruit

Post workout:
Protein water + dextrose

Lunch:
Chicken omelette
Coffee

Dinner:
Chicken salad

Snacks:
Banana
Tuna
Iced coffee

2019cal
170P
67F
198C

 

[Steven]

You’re doing fine man. Everyone has off days when sleep’s off. Bulk phase will feel like rocket fuel after cutting.

Thanks mate, yeah keen as for the bulk hahaha

 

[Steven]

Wednesday:

30 min cardio

Neutral grip high row 85kg 3x8
Underhand low row 90kg 3x8
Lat pulldown 60kg 3x10

Breakfast:
Coffee
Cereal + Fruit
Some protein powder

Post workout:
Protein water + dextrose

Lunch:
Chicken omelette

Dinner:
Chicken salad

Snacks:
Iced coffee
Coffee
Banana
Tuna

2076cal
179P
68F
201C

92.7kg today, started weighing in daily again but just not letting it dictate my every move.