Contest prep diary Chest Biceps workout and food log at 3 weeks out

by: DannyStevens - October 15th, 2007

Hello all!!! Things are going great. I stepped on the scale this morning at a solid 189.8, just about where I want to be. You can check my updated body stat numbers and see that things are def. going the way I had hoped/planned. I am a little less then 3 weeks out at this point so my diet has changed slightly. I have lowered my carbs a slight amount, with the attempt to rid an extra pound of two of body fat. My goal is pretty much 350 G protein, 200 G carbs and 40 G fat. I will be keeping it here pretty much the whole way in, until I carb up the day before. My diet for today is below-

Breakfast-
1 cup Oatmeal
1 tablespoon peanut butter
1 glass skim milk
10 egg whites
4 Caps ON Thermo-Cuts

655 CAL
62.5 G PRO
69.5 G CARBS
14 G FAT

Snack-
1 scoop ON gold standard strawberry banana
1 glasse skim milk

210 CAL
33 G PRO
16 G CARBS
1 G FAT

Lunch-
3 rice cakes
11 ¼ oz. chicken
BBQ sauce
4 caps. ON Thermo-Cuts

550 CAL
78 G PRO
43.5 G CARBS
7 G FAT

Pre workout
1 ABB Speed Shot

Post workout
2 scoops ON gold standard strawberry banana
2 glasses skim milk

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-
9 ¼ oz. chicken
Salsa
½ cup Oatmeal
1 tablespoon peanut butter

535 CAL
70.5 G PRO
32.5 G CARBS
15 G FAT

2540 CAL
345 G PRO
54% Pro
199.5 G CARBS
31% CARBS
40 G FAT
14% FAT

My Chest/Biceps workout is below-

10 min cardio warmup

Cable crossovers (simulating most muscular pose)
60 LBS x 15 reps
100 LBS x 12 reps
120 LBS x 6 reps

Flat dumbbell press
90 LBS x 12 reps
105 LBS x 7
120 LBS x 6 (spotted)

Incline dumbbell press
70 LBS x 12 reps
80 LBS x 8 reps
90 LBS x 6 reps

Decline dumbbell flye
30 LBS x 15 reps
35 LBS x 12
40 LBS x 10

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

Seated partial rep curl
20 LBS x 12
25 LBS 10
30 LBS x 8

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

Cable crossover 1 arm superset curl
12.5 LBS x 15 reps x 3

Cable crossover sntading bicep curl
42.5 LBS x 15
62.5 LBS x 12
72.5 LBS x 10

20 min cardio
Abs.

Here's a pic I snapped yesterday on my off/recovery day. Retaining a little fluid in my lower abdominals but other then that, very satisfied!

3 weeks out

Stay tuned!

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