Monday 14th January 2008
Workout –
AM –
Front Squat
1 x 3 @ 67.5kg
1 x 3 @ 67.5kg
1 x 3 @ 67.5kg
Snatch Deadlift
1 x 3 @ 67.kg
1 x 3 @ 77.5kg
1 x 3 @ 77.5 kg
Push Press
1 x 3 @ 47.5kg
1 x 3 @ 57.5kg
1 x 3 @ 57.5kg
Turkish Get Ups
5 x 2 @ 25kg
Sub Max DH Pull Ups
3 x 10
PM –
BJJ 2 HOURS
Diet
Coffee w 2 sugars
3 eggs
1 x English muffin w 2 tblsp cottage cheese
½ cap of oil on each half
Vegemite
1 x Protein shake w
½ can coconut milk
splash Pineapple Juice
tbsp glutamine & creatine
½ medium chicken
2 x cups broccoli
splash olive oil
200g stir through chicken sauce
1 x cup OJ
100g beef silverside
1 nectarine
1 orange
15 macadamia's
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
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