DJ getting ready for Tampa ,Dallas and the Mr.Olympia 2009
July 19th, 2009
Ok I’m close to 3 weeks out of Tampa now. This morning my weight was 267lbs.
I adjusted my diet a bit to:
6am 1 cup of black coffee 45min cardio
#1 8am 9oz Chicken, 5 eggwhites, 1 1/2 cups of oatmeal
#2 11am 8oz Fish, 2 cups of brown rice
#3 2pm 8oz Chicken, 10oz potatoe
#4 5pm 9oz Fish, 1 1/2 cups of brown rice, 1 cup asparagus
#5 8pm 9oz Chicken, 8oz potatoe, salad with fatfree dressing
#6 11pm 12 eggwhites, 1 cup of spinach
I still use sodium on all my meals.
Training Quads, Hamstrings and Calves
9.30 am
1 Leg extension 4x 20-25
2 Front squats 4x 10-15
3 Leg press 4x 12-15
4 single leg leg extension 3x 20-25
5 walking lunges
6pm
1 lying leg curls 4x 12
2 standing one leg curls 3x 12
3 revers hack good mornings 3x 12-15
4 stiff legged deads 3x 12-15
Calves
1 seated calf raises 3x 2-15-20
2 standing calve raises 3x 15