Gary-adam Shannon

Breakfast
1 x Oats
1 x Coffee
1 x Whey Protein

Lunch
1 x Coffee
1 x Subway Footlong Turkey Ham

Dinner
1 x Roast Steak
1 x Salad
1 x Whey Protein

Exercise
40 minute walk

Total Calories Estimate
1770

Dumbbell Incline Press
8 x 15 ea, 17.5 ea, 17.5 ea, 17.5 ea

Flat Flies
8 x 12.5, 15, 15, 15

Pec deck
8 x 8, 9, 10, 9

French Press
8 x 15, 20, 25, 25

Cable Rope Pulldowns
8 x 8, 8, 9, 9

Breakfast
1 x Oats
1 x Coffee
1 x Whey Protein

Lunch
2 x Toast
1 x Vegemite
1 x Coffee
1 x Subway Footlong Turkey Ham

Dinner
1 x Grilled Fish
1 x Salad
1 x Whey Protein

Exercise
40 minute walk
30 minute weight training

Total Calories Estimate
1700

Shoulder Press
6, 5, 4, 4

Seated Leg Curls
8, 12, 12, 12

Dumbbell Shrugs
20, 27.5, 27.5, 27.5

Stiff Leg Deadlifts
10, 20, 25, 25

Breakfast
1 x Oats
1 x Coffee
1 x Whey Protein

Lunch
1 x Whey Protein
1 x Toasted Chicken w/ Pesto w/ Avocado

Dinner
2 x Vegemite n Cheese
1 x Whey Protein

Exercise
50 minute walk

Total Calories Estimate
1730

Swiss Ball Crunches
-

Reverse Crunches
-

Breakfast
1 x Oats
1 x Coffee
1 x Whey Protein

Lunch
1 x Coffee
2 x Vegemite Sandwich w/ Cheese
1 x Whey Protein

Dinner
1 x Chicken Breast
1 x Steamed Veges
1 x Whey Protein
1 x Jam sandwich

Exercise
50 minute walk

Total Calories Estimate
1790

Lat Pulldown
8 x 8, 8, 9, 8 (?? kg)

Seated Row
8 x 8, 7, 7 (?? kg)

Back Ext
8 x Body weight x 3

Bar Curls
8 x 30, 25, 25/6, 20/4

Hammer Curls
8 x 10, 10, 10

Breakfast
1 x Oats
1 x Coffee
1 x Whey Protein

Lunch
1 x Chicken Breast
1 x Salad
1 x Coffee

Dinner
1 x Chicken Breast
1 x Steamed Veges
1 x Whey Protein
1 x Jam sandwich

Exercise
50 minute walk

Total Calories Estimate
1760

Dumbbell Incline Press
8 x 14 ea, 17.5 ea, 17.5 ea, 15 ea, 12.5 ea

Flat Flies
8 x 12.5, 12.5, 12.5

Pec deck
8 x

French Press
8 x 20, 20, 20

1 Arm Reverse Pulldown
8 x 4 + Swap to rope 4ea side

Breakfast
1 x Oats
1 x Coffee
1 x Whey Protein

Lunch
4 x Toast
1 x Tomato
1 x Vegemite
1 x Coffee
1 x Whey Protein

Dinner
1 x Chicken Breast
1 x Salad
1 x Whey Protein

Exercise
40 minute walk
30 minute weight training

Total Calories Estimate
1704

Shoulder Press
-

Seated Leg Curls
-

Dumbbell Shrugs
-

Breakfast
1 x Oats
1 x Coffee
1 x Whey Protein

Lunch
1 x Licorice
2 x Vegemite Toast
1 x Whey Protein

Dinner
1 x Chicken Risotto
1 x Whey Protein

Exercise
30 min weights
50 minute walk

Total Calories Estimate
1776

Lat Pulldown
8 x 9, 8, 8, 7 (?? kg)

Seated Row
8 x 8, 7, 7 (?? kg)

Back Ext
-

Bar Curls
8 x 25, 25, 20

Hammer Curls
8 x 10, 10, 10

Breakfast
1 x Oats
1 x Coffee
1 x Whey Protein

Lunch
2 x Toast
0.5 x Avocado
1 x Chicken
1 x Cheese
1 x Coffee
1 x Whey Protein

Dinner
1 x Chicken Risotto
1 x Fruit Cake
1 x Whey Protein
1 x V8 Juice

Exercise
50 minute walk

Total Calories Estimate
1734

Breakfast
1 x Oats
1 x Coffee
1 x Whey Protein

Lunch
2 x Toast
0.5 x Avocado
1 x Chicken Sandwich
1 x Coffee
1 x Whey Protein

Dinner
1 x Chicken
1 x Soup
1 x Fruit Cake

Exercise
40 minute walk
30 minute weight training

Total Calories Estimate
1778

Dumbbell Incline Press
8 x 12.5 ea, 17.5 ea, 15 ea, 12.5, ea

Flat Flies
8 x 10, 10, 10

Cable Cross
-

French Press
8 x 20, 20, 20

1 Arm Reverse Pulldown
8 x 4, 4, 4 (?? kg)

Breakfast
2 x Vegemite Toast
1 x Oats
1 x Coffee
1 x Whey Protein

Lunch
2 x Toast
1 x Tomato
1 x Coffee
1 x Quiche

Dinner
1 x Whey Protein
1 x V8 Juice
2 x Cheese
2 x Toast
2 x Tuna

Exercise
40 minute walk
30 minute weight training

Total Calories Estimate
1716

Breakfast
2 x Raisin Toast
1 x Oats
1 x Coffee

Lunch
2 x Toast
1 x Tomato
1 x Cheese Slice

Dinner
1 x Cous Cous (Nandos)
1 x Grilled Tenderloins (Nandos)

Snacks
6 x Oatmeal Biscuits

Exercise
None

Total Calories Estimate
1532

So I am back in Australia again. Various reasons as to why I’m back, which I won’t bother going into. London was great and I had lots of fun traveling Europe.
I would be very happy to head back to London soon, however I am also loving the luxury lifestyle that Australia affords.
For now, I will sit tight and save my pennies and we’ll see what happens from here.

I am going to try and update more regularly. I have been flat out off my feet with work, doing multiple contracts.

My gym routine is in a shocking state of affairs, however I will be returning to it this coming week. I am looking forward to some boring old chicken fillets on the George Foreman Grill and lots of weights!

So I have just started to train again. After a very long hiatus.

I have begun my training using MET-RX Protein Plus bars as a dietary supplement.

I have taste tested a lot of protein bars in my time and MET-RX’s product is probably the best I have tried.

There are a range of different flavors and they are all quite tasty. My personal choice is the “Mud Pie Fusion”, however “Chocolate Roasted Peanut” is a pretty close second in my opinion.

I do recommend to use this product with a good drink, as it can be quite chewy and monotonous like any thick chocolate protein bar.

Overall: 3.5/5

• The number of chromosomes in the human body
• The code for international direct dial to Sweden
• Valentino Rossi’s race number
• The atomic number of palladium
• The number of dog turds between my Gym and house in Hammersmith over a 1 mile distance

Which means there is a dog turd approximately every three and a half metres.

Seriously - what’s the go?

It’s not that hard

I have removed the videos of the san jose trip as they were linked to a different youtube account that I no longer have.
I may upload them again sometime soon.

the mustang

Decided to incorporate more cardio into my training.. the old heart is struggling with the added muscle I’ve put on of late (and some fat). So it is time to burn off the fat.

I’ve set myself a goal for dropping 10kg over the next 20 weeks.

I’m snapping each Sunday so you will be able to see the progress.

Hopefully not too much muscle loss will occur.

Picture of me… taken this week being a dick.

Finally figured out what my shoulder injury is… a labral tear.

Check this page out http://www.medicalmultimediagroup.com/pated/shoulder_problems/labtearold.html

I’ve had this for about 6 years now and never bothered getting it checked out, but now it is effecting my lifting.

Looks like I will have to start some therapeutic exercises to try and rehabilitate the injury.

Some good rehab exercises are mentioned on this page http://www.mednets.com/index.cfm/fuseaction/articles_basic_wrist_and_elbow_rehabilitation_shoulderrehab

Seem to be hovering around 111kg at the moment which is a good sign.

I think I have put on about 1kg body mass since the new routine/diet.

So course is going well; managed to pass most of the exams from last weekend.

Did a retest on one of the failed exams today so hopefully I’ll pass this time around.

Hell of a day.

My birthday infact, turned 25.

Had to go to my PT course and do 5 exams too - bit of a downer!!

My head is killing me from the information cramming (read: studying).

I really want a break from working.

I have been using GNC’s MegaMen Multivitamin formulation for the duration of my training.

With a consistent training program and proper diet and the addition of these powerful multivitamins you can rest assured you will be safe from most common cold/flus passing around.

In my time using the product I have only been sick one and this was recently as I had run out of multivitamins and had to resort to cheaper less powerful multis until I purchased my new cycle!

Having the benefit of being able to train almost all year round due to your newfound immunity through this product; you will also notice significant improvement in healing times.

Whilst most people on no multivitamin supplementation (or a weaker blend) would stay sick for weeks on end, whilst I supplemented with GNC I was able to beat anything within a very short period.

The downside of GNC’s MegaMen is that tablet sizes are a little large and sometimes hard to swallow for us men.

Overall: 4.5/5

For about six months of my initial training I was using Johns MyoPure Protein ( http://www.myopure.com.au ).

This is a superbly priced protein and a fantastic isolate.

If you are after something you can mix with anything you like (unflavored protein) then this is what you are looking for.

At about $30 AUD per 1kg bag it is a bargain compared to the overpriced protein products in Australian stores today.

I stopped using this product because I needed a change - my tastebuds were very angry with me for sticking with the same product for such a long time.
I will definitely use this product again.

Overall: 4/5

Previously my creatine training supplement was GNCs Effervescent Creatine; however after purchashing one or two cycles of the GNC product I was sickened by the taste.

Luckily I found BSN’s Cell Mass; it is a great tasting creatine which dissolves almost instantly.

My experience is only with the Grape flavor of CellMass and it is a winner in my opinion.

I take CellMass in the 30 minutes after my workout.

Overall: 5/5

I have been training with MuscleJack for quite some time now.

I do notice a signifficant increase in testosterone/moodiness when I am on this.

The only odd side effect is that when I come off using it I often feel a little bit down, which could be the natural testosterone level drop.

You can really feel a burn across your chest with this product and you will definitely notice the effects of cycling it.

As far as gains are concerned I could not say 100% that this product improves your gains.

It will put hairs on your back and in other strange places though.

Overall: 4/5

Could be part of the flu; but I’ve been waking up the last two mornings with a really stiff neck.

It’s effecting me pretty badly, I’ve had a headache all day because of it and my eyes feel really tired.

As a consequence I skipped thismornings session (shoulders / hamstrings); but will do it tomorrow morning.

Might purchase a comfy pillow before I head home though.

I have been training with BSN No-xplode for quite some time now.

To me, it is great for one thing - bowel regularity.

The product is loaded with caffeine which in turn sets of a bowel reaction 30 minutes post consumption.

The caffeine thus keeps you awake and feeling very alive during a workout, giving you a good pump.

If you can buy coffee cheaper and prefer a warm drink in the morning rather than a cold one then skip this product!

Overall: 3/5

Assessment for my first course @ FitLink is due in this Saturday.
My draft assignment is done, just need to polish it and it will be ready to go.

Thursday and Friday night for study…

Only 5 more months to go and I will be accredited Personal Trainer in Australia and the UK.

Lat Pull Down - 50kg 3×8
Seated Row - 55kg 3×8
Back Extensions - 50kg 3×8
Barbell Curl - 45kg x 1×8, 40kg x 2×8
Hammer Curls - 12.5kg 3×8

Before - Christmas ‘05

After - June ‘06

Dumbbell Incline Press - 25kg 3×8
Flat Flys - 12.5kg 3×8
Cable Crossovers - 20kg 2×8, 15kg 1×8
French Press - 30kg 3×8
1 Arm Reverse Pushdowns - 15kg 3×8
Crunches - 80 4×20

Just recovered from flu, slight break in diet as there was no appetite during flu.

Back to gym tomorrow, four day workout til Friday and back to regular diet - thank god!