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Controlling the Chaos
It's ON!!!! 08 has arrived an goals are in mind....
I have posted previously with accurate description's of food intakes and the problems encountered with being stuck in limbo - minimal mass gain, minimal strength gain's and general disillusioned sense of self. For those interested http://performancemenu.com/forum/showthread.php?t=1663 Now im taking the time to accurately record and publicly post intake and output in the hope that someone (or myself) will see any holes in my training and help me achieve what is currently out of reach..... Hopefully this will also help any other's in my situation..... Please post questions or thoughts as I value all forms of feedback..... Cheers Last Max Effort Lifts were as follows: Deadlift – 135kg Backsquat – 90kg Standing press – 60kg Total – 285kg / 627 pnds Male, 24yrs, 183cm, 79kg - Training for GPP, Strength against BJJ players, self confidence boosting physique and general times when you need to lift a car of a little old lady (though not with my deadlift #'s anytime soon;) ) Wednesday 2nd January 2008 - (Had a bad fuelled couple of weeks off (work, diet, training) so will taper back into full schedule these next few weeks....... AM workouts are done with coffee in hand straight from Bed, PM workout's are done approx 7pm AM 3 x 5 dead hang chins 3 x 5 dead hang wide grip pulls 3 x 10 15kg laying down Dumbell press (active shoulder recovery) 3 x 8 Hanging leg raises - feet to cieling Diet Coffee w 2 sugars 4 eggs Tea w 1 sugar ½ chicken medium 2 x cups broccoli 1/2 bottle chicken tonight sauce 1 x fig splash olive oil 1 x cup OJ 100g silverside beef 1 plum 1 orange 15 macadamia's 2 Glasses ginger beer 200g steak ½ medium sweet potato 300ml full cream milk 10,000mg fish oil MultiV |
Thursday 3rd January 2008
Workout – PM – Snatch oly bar 20kg 2 x 5 30kg 1 x 5 35kg 1 x 5 1 x 5 40kg 1 x 5 50kg fail 50kg OHS 2 x 1 50kg 1x 1 – minor falter 50kg 1 x 1 successful Diet Coffee w 2 sugars 4 eggs 100g silverside 1 plum 1 orange 15 macadamia's ½ medium chicken 2 x cups broccoli 200g Chicken simmer suace splash olive oil 1 x cup OJ sprinkle Parmesan Cheese 100g deli ham 1 plum ½ orange 1 fig 15 macadamia's 250ml cup milk 2 Glasses ginger beer 200g steak ½ medium sweet potato 300ml full cream milk 10,000mg fish oil MultiV |
Friday 4th January 2008
Workout – pm – Rings Pushups – 3 x 10 Jacknife's – 2 x 10 Crescent's – 2 x 10 Standing Fly's – 3 x 5 Row – 3 x 10 Dip – 3 x 5 Pull Ups – 3 x 6 Knee's to Elbows – 3 x 8 Curls @ 20kg 3 x 10 Diet Coffee w 2 sugars 4 eggs 100g silverside 1 plum 1 orange 15 macadamia's ½ medium chicken 2 x cups broccoli splash olive oil 1 x cup OJ 1 x fig 1 cup milk 2 Glasses ginger beer 200g steak ½ medium sweet potato green salad w cheese & ceaser dressing 300ml full cream milk 10,000mg fish oil |
Saturday 5th January 2008
Workout – 3 x 3 minutes heavy bag session inc punches, kicks, elbows, clinch work Diet Coffee w 2 sugars 3 eggs ½ medium chicken 200g chicken stir through sauce 2 x figs 2 x 6” hotdog rolls 4 x beef suasages 2 x 440ml Rum & Cola Sunday 6th January 2008 Workout – REST DAY Diet Coffee w 2 sugars 3 eggs 12” Roast Pork Roll Medium Mcdonald's Sprite 100g Dorito's 1 x 440ml Rum & Cola 1 x 300g steak 1 x pack 2 minute noodles 300ml full cream milk 10,000mg fish oil MultiV |
Monday 7th January 2008
Workout – AM - KUNG FU FORMS Maximum body contraction PM – BJJ 2 HOURS - First week back from Xmas holidays Diet Coffee w 2 sugars 3 eggs Tea w 1 sugar 1 fig ½ medium chicken 2 x cups broccoli splash olive oil 200g stir through chicken sauce 1 x cup OJ 100g silverside 1 plum 1 orange 15 macadamia's 220g steak 1 small sweet potato green salad w cheese & ceaser dressing 300ml full cream milk 10,000mg fish oil MultiV |
Tuesday 8th January 2008
Workout – PM – Elizabeth 21,15,19 Clean 60kg (powerclean from floor) Ring Dips TIME: 8.50 Diet Coffee w 2 sugars 3 eggs 100g silverside 1 plum 1 orange bottle cap of olive oil ½ medium chicken 2 x cups broccoli splash olive oil 200g stir through chicken sauce 1 x cup OJ 1 x fig 1 x 300ml no fat chocolate milk (post w/o) 1 x 220g steak 1 small sweet potato 300ml full cream milk 10,000mg fish oil MultiV |
Wednesday 9th January 2008
Workout – REST DAY – Gymnastics return from Xmas holidays has been postponed.... Had to work late only food available was bad food..... Still man's gotta eat....... Still man's also gotta be honest! Diet Coffee w 2 sugars 3 eggs 100g silverside 1 plum 1 orange bottle cap of olive oil ½ medium chicken 2 x cups broccoli splash olive oil 200g stir through chicken sauce 1 x cup OJ 1 x fig 6 chicken nuggets 3 slices meat pizza medium sprite chicken & bacon burger (ditched half the bun) 300ml full cream milk 10,000mg fish oil MultiV |
Workout –
PM – POWER CLEAN 1 x 5 @ 60kg 1 x 3 @ 70kg 1 x 2 @ 80kg 1 x 2 @ 80kg 1 x 2 @ 80kg HELEN 3 Rounds for time: 400m Run 21 Swings 24kg K/Bell 12 Pullups Time: 11:03 First time ive run in a long time..... Diet Coffee w 2 sugars 3 eggs 100g Roast Beef 1 nectarine 1 orange bottle cap of olive oil ½ medium chicken 2 x cups broccoli splash olive oil 200g stir through chicken sauce 1 x cup OJ 100g Roast Beef 1 nectarine 1 orange bottle cap of olive oil 1 x 300ml no fat chocolate milk (post w/o) 220g steak 1 small sweet potato green salad w cheese & ceaser dressing 300ml full cream milk 10,000mg fish oil MultiV |
Friday 11th January 2008
WORKOUT PM – BENCH PRESS I completely neglected the B/Pr for the entire of 2007 due to nigling shoulder problem which I associate with Trigger Points. So for range of motion issues, complete lack of pushing strength and a desire to push something heavy off my chest I'l bring it back for 2008. Bench Press 2 x 5 @ 45kg 1 x 5 @ 55kg 1 x 5 @ 55kg 1 x 3 @ 65kg 1 x 3 @ 65kg 1 x 2 @ 70kg 1 x 3 @ 65kg 2 x 5 @ 55kg Strict Press 1 x 10 @ 25kg 1 x 5 @ 35kg 1 x 5 @ 40kg Knees to elbows 3 x 8 Diet Coffee w 2 sugars 3 eggs 100g Roast Beef 1 nectarine 1 orange bottle cap of olive oil ½ medium chicken 2 x cups broccoli splash olive oil 200g stir through chicken sauce 1 x cup OJ 100g Roast Beef 1 nectarine 1 orange bottle cap of olive oil 2 glasses ginger beer 220g steak 1 medium sweet potato 300ml full cream milk 10,000mg fish oil |
Saturday 12th January 2008
Workout – REST Diet Coffee w 2 sugars 3 eggs ½ medium chicken 200g chicken stir through sauce 200g Steak Handful hot Chips couple of potato wedges 3 x Rum & Cokes 300ml full cream milk 10,000mg fish oil MultiV Sunday 13th January 2008 Workout – REST DAY Diet Coffee w 2 sugars 3 eggs KFC Twister 1 x 150g steak 1 x ½ pack 2 minute noodles small salad w cheese & ceaser dressing 300ml full cream milk 10,000mg fish oil MultiV |
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