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Old 01-03-2008, 12:54 AM   #1
Mike Shaw
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Join Date: Jun 2007
Posts: 16
Default 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

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
medium sweet potato

300ml full cream milk
10,000mg fish oil
MultiV
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Old 01-03-2008, 10:53 PM   #2
Mike Shaw
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Join Date: Jun 2007
Posts: 16
Default

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

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
orange
1 fig
15 macadamia's
250ml cup milk

2 Glasses ginger beer

200g steak
medium sweet potato

300ml full cream milk
10,000mg fish oil
MultiV
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Old 01-04-2008, 04:43 PM   #3
Mike Shaw
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Join Date: Jun 2007
Posts: 16
Default

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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Old 01-08-2008, 12:10 AM   #4
Mike Shaw
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Join Date: Jun 2007
Posts: 16
Default

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

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
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Old 01-08-2008, 12:10 AM   #5
Mike Shaw
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Join Date: Jun 2007
Posts: 16
Default

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

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
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Old 01-09-2008, 11:58 PM   #6
Mike Shaw
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Join Date: Jun 2007
Posts: 16
Default

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

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
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Old 01-09-2008, 11:59 PM   #7
Mike Shaw
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Join Date: Jun 2007
Posts: 16
Default

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

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
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Old 01-11-2008, 12:04 AM   #8
Mike Shaw
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Join Date: Jun 2007
Posts: 16
Default

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

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
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Old 01-11-2008, 06:18 PM   #9
Mike Shaw
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Join Date: Jun 2007
Posts: 16
Default

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

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
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Old 01-15-2008, 12:25 AM   #10
Mike Shaw
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Join Date: Jun 2007
Posts: 16
Default

Saturday 12th January 2008

Workout REST

Diet

Coffee w 2 sugars
3 eggs

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 pack 2 minute noodles
small salad w cheese & ceaser dressing

300ml full cream milk
10,000mg fish oil
MultiV
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