Challenge 2 David

2FG-Challenge-David-December-06-1 2FG-Challenge-David-December-06-2
Daily Food Diary

0700 – Muesli with low fat yogurt

0730 – Workout

0830 – Post workout drink (30g whey protein, 30g glucose, water)

0930 – 2-3 pieces of fruit

1030 – 15g whey protein with low fat milk

1200 – Chicken breast with salad

1400 – 15g Whey protein with low fat milk

1700 – Workout

1830 – Lean cut of steak with steamed vegetables

2000 – Low fat yogurt with canned fruit

2200 – 30g Protein with low fat milk

0300 – 15g Protein with water

Portion sizes and amount of protein varied depending on if day
was a rest day or had one or two workouts.


Weekly Training Program
Monday – Chest/Triceps/Abs
Tuesday – Back/Biceps/Calves
Wednesday – Legs/Shoulders/Abs
Thursday – Chest/Triceps/Calves
Friday – Back/Biceps/Abs
Saturday – Legs/Shoulders/Calves


Bench Press

Incline Bench Press

Pec Dec

Tricep Pushdown

Tricep Extensions

Bench Dips


Chin Ups

V.Bay lat pulldown

Dumbbell bentover rows

Cable rows

Preacher curls

Barbell burls

Seated alternating dumbbell curls



45° Leg press

Seated leg curls

Dumbbell shoulder press

Lateral raises

Front raises

Rear delt raises


Weighted swissball crunches

Weighted decline situps

Cable crunches


Standing calf raises

Seated calf raises


All exercise were done with 3 sets of 6-9 reps

2-3 minutes rest between sets

Moderate to slow speed

All sets are recorded to monitor progression

Once i could life a weight for all 3 sets with 8 reps weight was increased

I had no set rest days, they would be included depending on how my body was feeling. Some weeks had 0,1,2 or 3.

Resistance training was always done in the morning workout and cardio in the evening workout

Cardio was done on days when i felt it wouldnt interfere or inhibit with my recovery process, and lead into over-training

Usually 4 times per week

Cardio consisted of approx 1 hour of moderate to low intensity running or cycling. Intensity varied depending on muscle soreness.