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Old 01-04-2008, 04:43 PM   #3
Mike Shaw
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Join Date: Jun 2007
Posts: 16
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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

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
medium sweet potato
green salad w cheese & ceaser dressing

300ml full cream milk
10,000mg fish oil
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