Challenge 2 David
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 |
Chest/Triceps
Bench Press
Incline Bench Press
Pec Dec
Tricep Pushdown
Tricep Extensions
Bench Dips
Back/Biceps
Chin Ups
V.Bay lat pulldown
Dumbbell bentover rows
Cable rows
Preacher curls
Barbell burls
Seated alternating dumbbell curls
Legs/Shoulders
Squats
45° Leg press
Seated leg curls
Dumbbell shoulder press
Lateral raises
Front raises
Rear delt raises
Abs
Weighted swissball crunches
Weighted decline situps
Cable crunches
Calves
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.