Contest Prep food log diary and workout Oct 8th

by: DannyStevens - October 9th, 2007

Hello all! Things are going great on my end. I am extremely happy with my progress right now. I've actually lost about 5 solid pounds since my last round of pics with Chuck. My waistline has also dropped 2 inches with my abs coming in nicely. I'm still lifting hard and heavy and will continue for these next 3 weeks until showtime. I've also started supplementing with ON Thermo-Cuts and so far so good! Below is my chest/bi workout from today-

15 min cardio warmup

Cable cross-overs
60 LBS x 15 reps
80 LBS x 12 reps
100 LBS x 10 reps

Flat Dumbbell press
90 LBS x 12 reps
105 LBS x 8 reps
120 LBS x 6 reps (spotted & weak today)

Hammer strength incline press
180 LBS x 12 reps
270 LBS x 8 reps
320 LBS x 6 reps (spotted)

Hammer strength decline press
180 LBS x 15 reps
270 LBS x 12 reps
360 LBS x 10 reps
Superset with 15 pushup (negatives)

Standing alternating dumbbell bicep curl
30 LBS x 12 reps
45 LBS x 8 reps
60 LBS x 6 reps

Seated Hammer Curl (constant flex/partial rep)
20 LBS x 12 reps
30 LBS x 10 reps
35 LBS x 8 reps

Standing preacher curl (negatives)
Bar + 20 LBS x 12 reps
Bar + 40 LBS x 10 reps
Bar + 60 LBS x 8 reps

Cable bicep curl
47.5 LBS x 15 reps
67.5 LBS x 12 reps
87.5 LBS x 8 reps
Superset with close grip curl, 17.5 LBS w/ 15 reps x 3

Abdominal workout
Elliptical ball crunches
20 reps x 3 sets
Machine leg raises
15 x 3
Standing Cable Oblique crunch
17.5 LBS x 20 reps x 3 sets
Cable crunch
47.5 LBS x 20 x 3
Stomach vacuums
30 sec. x 2

15 min cardio (higher intensity)

Todays's meal plan is below. My #'s were just about perfect except my fat was a tad low.

Breakfast-
2 caps. ON Thermo-Cuts
1 cup Oatmeal
1 tablespoon natural peanut butter
1 glass skim milk
1 whole egg
9 egg whites

723 CAL
64.5 G PRO
69 G CARBS
19.5 G FAT

Snack-
ABB Pure Protein Cookies and Cream Shake
170 CAL- 35 G PRO- 6 G CARBS- 1 G FAT

Snack-
Ezekiel Whole grain bread 2 slices
ABB Whey force shake RTD

280 CAL
27 G PRO
43 G CARBS
2 G FAT

Lunch-
2 caps. ON Thermo-Cuts
10 ½ oz. chicken
BBQ sauce
2 rice cakes

457 CAL
72 G PRO
31.5 G CARBS
6.4 G FAT

Pre workout
ABB Tribulus Shot

Post workout-
2 glasses skim milk
2 scoops ON Gold standard whey rocky road

420 CAL
66 G PRO
32 G CARBS
2 G FAT

Snack-
ABB Pure Protein Cookies and Cream Shake
170 CAL- 35 G PRO- 6 G CARBS- 1 G FAT

Dinner-
10 ½ oz. chicken
Salsa
3 rice cakes

487 CAL
73 G PRO
38 G CARBS
7.4 G FAT

2707 CAL
372.5 G PRO
55% PRO
225.5 G CARBS
33% CARBS
39.3 G FAT
13% FAT

Stay tuned!!!

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