Pre-Competition Diet & Workout

Monday, June 14

Diet

Meal 1	9 egg whites 2 egg yolks 1 ½ cups of oatmeal 16 oz water
Meal 2	1 can of tuna on brown bread 2 medium red potatoes 16 oz water
Meal 3	1 can of tuna on brown bread 1 cup of oatmeal Brown rice 16 oz water
Meal 4 (pre-workout)	1 ½ scoops of Optimum 100% whey 1 banana
Meal 5 (post-workout)	A little over 2 scoops of Optimum Whey 60 grams of dextrose 1 TBSP of Gplenish Glutagain
Meal 6 (post-workout 2)	1 ½ scoops of Optimum Whey 1 medium white potato
Meal 7	Two 1/3 pound 97% lean hamburger patties on a wheat bun w/ ketchup 16 oz milk
Meal 8	1 cup of cottage cheese 16 oz milk

Workout

Back/Abs
Pull-ups	Bodyweight(bw)X12 bwX9 bwX6
Deadlifts	225X10 250X10 275X10 275X9
T-bar Row	115X10 125X10 125X8
Pulldowns supersetted with	150X10 150X8 140X7
Cable Rows	130X8 120X10 120X8
Incline Crunches	13 10 9 8
Incline Leg Raises	12 10 9 7

Click here for a printable workout log!

Today was a very intense workout and I am proud of my performance today. I'm still getting used to deadlifts and they're killing me!! The 3rd and 4th sets were very hard.

I'm pretty sure the whole gym could hear me doing them. I still can't believe how hard those incline crunches and leg raises are when you use proper breathing technique and form.

Tuesday, June 15

Diet

Meal 1	2 egg yolks 9 egg whites 1 ½ cups of oatmeal 16 oz water
Meal 2	6 oz turkey Brown rice 16 oz water
Meal 3	6 oz turkey on brown bread 1 medium red potato 16 oz water
Meal 4 (pre-workout)	1 can of tuna on brown bread Brown rice 1 cup of oatmeal 16 oz water
Meal 5 (post-workout)	Large plate of spaghetti w/ meat sauce 4 oz turkey 16 oz milk
Meal 6 (post-workout 2)	6 oz chicken 2 tbsp of peanut butter 16 oz water
Meal 7	Two 1/3 pound 97% lean hamburger patties on a wheat bun w/ ketchup 16 oz milk
Meal 8	1 cup of cottage cheese 16 oz milk

Workout

Rest

My shoulders were sore today, so I will work them tomorrow.

Wednesday, June 16

Diet

Meal 1	9 egg whites 2 egg yolks 1 ½ cups of oatmeal 16 oz water
Meal 2	1 can of tuna on brown bread Brown rice 16 oz water
Meal 3	1 can of tuna on brown bread 1 cup of oatmeal Brown rice 16 oz water
Meal 4 (pre-workout)	1 ½ scoops of Optimum 100% whey 1 banana
Meal 5 (post-workout)	A little over 2 scoops of Optimum Whey 60 grams of dextrose 1 TBSP of Gplenish Glutagain
Meal 6 (post-workout 2)	1 ½ scoops of Optimum Whey 1 medium white potato
Meal 7	12 oz steak Baked fries Broccoli 16 oz milk
Meal 8	1 cup of cottage cheese 16 oz milk

Workout

Shoulders/Traps
Military Press	125X10 125X8 125X7 125X5
Dumbbell Press	50X9 50X8 50X6 50X6
Bent-over Lateral Raises	45X12 45X12 45X12
Side Lateral Raises	25X12 25X10 25X8
Dumbbell Shrugs	110X10 110X8 110X8

Click here for a printable workout log!

Thursday, June 17

Diet

Meal 1	9 egg whites 2 egg yolks 1 ½ cups of oatmeal 16 oz water
Meal 2	1 can of tuna on brown bread Brown rice 16 oz water
Meal 3	1 can of tuna on brown bread 1 cup of oatmeal Brown rice 16 oz water
Meal 4 (pre-workout)	1 ½ scoops of Optimum 100% whey 1 banana
Meal 5 (post-workout)	A little over 2 scoops of Optimum Whey 60 grams of dextrose 1 TBSP of Gplenish Glutagain
Meal 6 (post-workout 2)	1 ½ scoops of Optimum Whey 1 medium white potato
Meal 7	12 oz steak Baked fries Broccoli 16 oz milk
Meal 8	1 cup of cottage cheese 16 oz milk

Workout

Calves/Triceps/Biceps
Calf Press	290X25 340X23 360X20 360X16
Standing Calf Raises	180X18 160X20 160X16
Seated Calf Raises	75X16 70X18 65X18
Overhead Tricep Extension	80X12 85X12 90X10 90X8
Machine Tricep Extension	100X12 110X10 120X7
Pressdowns	160X12 175X12 175X12
EZ-bar Curl Bench	85X10 85X10 85X8
Alternate Dumbbell Curl	40X7 35X9 35X9
Dumbbell Preacher Curls	25X12 30X8 30X8

Click here for a printable workout log!

This workout was awesome in terms of feeling, weight, and reps, but my tricep was killing me the whole workout. It's been bugging me for a long time and I'm not sure exactly what to do about it. I ice it every day and it seems to be healed enough right before my next triceps workout to where I feel I can train it, but then it hurts a lot when I work it. I'll just wait and see how it responds to icing, stretching, and massaging.

Friday, June 18

Diet

Meal 1	9 egg whites 2 egg yolks 2 cups of low carb Special K 1 slice of brown bread 16 oz milk
Meal 2	1 can of tuna on brown bread Brown rice Banana 12 oz water
Meal 3	1 can of tuna on brown bread Lots of brown rice 8 oz orange juice Banana 16 oz water
Meal 4 (pre-workout)	1 ½ scoops of Optimum 100% whey 1 banana
Meal 5 (post-workout)	A little over 2 scoops of Optimum Whey 60 grams of dextrose 1 TBSP of Gplenish Glutagain
Meal 6 (post-workout 2)	1 ½ scoops of Optimum Whey 1 medium white potato
Meal 7	2 salmon patties Baked fries Broccoli 16 oz milk
Meal 8	1 cup of cottage cheese 16 oz milk

Workout

Quads/Hamstrings/Glutes
Barbell Squats	185X12 205X12 225X10 225X6
Hack Squats	230X10 250X8 250X6
Seated Leg Curls	150X12 150X10 150X8

Click here for a printable workout log!

Yesterday I was on the road traveling most of the day and got VERY carsick. I get carsick even when I go into a vehicle for a few seconds.

It carried over to today and I couldn't continue through my full workout when my head was aching so badly. I think I also might've been dehydrated during the workout. Today was not a good leg day at all.

Saturday, June 19

Diet

Meal 1	9 egg whites 2 egg yolks 1 ½ cups of oatmeal 16 oz water
Meal 2	6 oz turkey Brown rice 16 oz water
Meal 3	6 oz turkey 2 medium red potatoes 16 oz milk
Meal 4	1 can of tuna on wheat bread Brown rice 1 cup of oatmeal
Meal 5	4 pieces of frozen pizza 16 oz milk
Meal 6	6 oz chicken A handful of nuts ½ cup of chocolate ice cream
Meal 7	1 cup of cottage cheese 16 oz milk

Workout

Rest

Sunday, June 20

Diet

Meal 1	9 egg whites 2 egg yolks 1 ½ cups of oatmeal 16 oz water
Meal 2	1 ham and turkey sandwich on a wheat bun 4 oz chicken Brown Rice 12 oz water
Meal 3	1 can of tuna on brown bread Brown Rice 2/3 cup of oatmeal
Meal 4 (pre-workout)	Cytoplex packet Banana
Meal 5 (post-workout)	Cytoplex packet 40g dextrose 1 TBSP of Gplenish Glutagain
Meal 6 (post-workout 2)	Lean Mass Matrix packet
Meal 7	Lots of chicken on brown bread Brown rice 16 oz water
Meal 8	(Grandma's food for Father's Day) Ham Potatoes and cheese Creamy green beans 12 oz milk

Workout

Calves/Chest
Calf Press	290X25 340X23 360X20 360X16
Standing Calf Raises	180X18 160X20 160X16
Seated Calf Raises	75X16 70X18 65X18
Dumbbell Bench Press	80X10 85X9 85X6
Incline Dumbbell Bench Press	70X8 70X7 70X7
Dumbbell Flys	55X9 55X9 55X8
Weighted Dips	35X9 35X7 35X6

Click here for a printable workout log!

I had a great workout today. It felt really good coming off a bad leg workout last Friday. I will make sure to keep hydrated all the time and drink a few glasses of water before I head off to the gym before every workout. I can't let a little thing like that hold me back.

This week went pretty well as far as diet and training. I wanted to workout Tuesday, but I thought it would be better to let my shoulders fully recover before working them.

I don't know what's going to result from my left tri. It's been hurting me pretty bad the last couple of workouts on calves/triceps/biceps day. Hopefully I'll recover from it and not have to take an extended period of rest to heal it up.

My current weight is at 179 pounds.

Pictures
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