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Old 01-15-2008, 12:26 AM   #11
Mike Shaw
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Join Date: Jun 2007
Posts: 16
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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
cap of oil on each half
Vegemite
1 x Protein shake w
can coconut milk
splash Pineapple Juice
tbsp glutamine & creatine

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
MultiV
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