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Old 12-26-2010, 01:59 AM   #17
Abaddon
Strongman & Trainer
Max Brawn
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Join Date: Dec 2010
Location: The Iron Pit
Posts: 3,959
Training Exp: 5 years total
Training Type: Powerbuilding
Fav Exercise: Log Clean Press
Fav Supp: Meat & Milk
Reputation: 650
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Default 17/12/2010 friday

1:30 AM Snack shake
2 (100 grams total weight) fruit mince xmas pies
40 grams (1 scoop) soy protein isolate
1 cup A2 light milk
1 cup ice
10:30 AM woke
12:30 PM Breakfast shake
40 grams (1 scoop) soy protein isolate
1 large banana
1 tub (150 grams/mls) low fat yoghurt - strawberry
1 cup A2 light milk
Bickfords strawberry mix
1 cup ice
2 fish oil tablets
1 caffeine pill
2:15 PM Snack
50 grams unsalted peanuts and cashews
4:15 PM Lunch
6 frankfurts (175 grams total weight)
40 grams salami
1 large tomato
mustard

6:00 PM Training - Back major Shoulders minor

Lateral pulldowns wide grip
13 reps @ 70 kgs
8 reps @ 70 kgs
9.5 reps @ 65 kgs
10 reps @ 60 kgs

DB rows
left 12 reps @ 30 kgs
right 12 reps @ 30 kgs
left 12 reps @ 30 kgs
right 12 reps @ 30 kgs
left 12 reps @ 30 kgs
right 12 reps @ 30 kgs

Straight arm lateral pulldowns
10 reps @ 32.5 kgs PB!!
8 reps @ 30 kgs
8.5 reps @ 25 kgs

Sleeper row close grip
8 reps @ 70 kgs - too heavy to counter-balance with BW
10 reps @ 65 kgs
10 reps @ 60 kgs

Face pulls
15 reps @ 25 kgs
15 reps @ 25 kgs
15 reps @ 25 kgs

7:00 PM PWO Shake
40 grams (1 scoop) soy protein isolate
30 grams frozen egg white
70 grams dextrose
1 cup water
1 cup ice
10:00 PM Dinner
365 grams (total weight) chicken and chic pea madras (curry)
papadams
Drinks 4 standard glasses white wine consumed throughout evening
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