Contest prep diary Back and Hamstrings workout at 3 weeks out

by: DannyStevens - October 13th, 2007

Hello all! At this point, I am 3 weeeks out from showtime. Everything seems to be coming along perfectly and my training has been spot on. I'm still lifting as heavy (if not heavier) as usual even though I am at a lower carb and fat intake than usual. I've been keeping my calories between 2700 & 2900. My protein intake has been around 350 grams daily, carbs at 240 grams daily and fat at 40 grams daily. I uped my carbs just a little today as my body was feeling a little slow. I'm a big believer in listening to your body.

Below is my back/hamstrings workout from Friday, Oct 12th. Also expect some new body stats on Saturday, Oct 13th. I also will be getting together with IFBB Pro Chuck Sanow yet again so I should have some new pics next week. Stay tuned!

10 min cardio warmup

Wide grip lat pulldowns
120 LBS x 15 reps
160 LBS x 12
200 LBS x 10
240 LBS x 8 (spotted)

Close grip pulldowns
140 LBS x 15 reps
160 LBS x 12
180 LBS x 10

Bent over rows
90 LB dumbbells x 12 reps
105 LBS x 8
115 LBS x 7

Standing cable crossover rows
60 LBS x 15 reps
100 LBS x 12
140 LBS x 10

Close grip pullups w/ seated row handle
15 reps x 3 sets

Prone hamstring curl
80 LBS x 15 reps
120 LBS x 12
160 LBS x 8
*no rest*
60 LBS x 10

Seated hamstring curl
110 LBS x 15 reps
150 LBS x 12
190 LBS x 8

20 minutes of posing practice
20 min of cardio

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