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

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

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