Germaine's Training/Nutrtion Log

[germaine07]

08/12

Pull Day

Deadlift 140x3
180x2
202.5x1

BB Row 100x3x5
80x2x10

Upright Row 42.5x3x10

Chin-ups BWx2x8

Under-hand Pulldown 48.5x2x12

Rear Delt Flyes 15x3x12

Side Lateral Raises 8x2x12

Calories 3,350kcal
Protein 221g
Fat 104.5
Carbs 362g

[germaine07]

I don't know why I haven't already, but I am going to start implementing some periodization into my training. I will no longer be do just 5x5 on my compounds each workout, but seeing as I workout 4 days a week, I will be doing a tri-cycle of heavy (5x3-5), Medium (3-4x8-12) & Light (4-5x12-15) days.

[germaine07]

09/12

Calories 3,385kcal
Protein 255g
Fat 97g
Carbs 351.5g

[germaine07]

10/12

Push Day

Squat 140x4x5
120x1x5

Bench 90x3x3
70x2x9

OHP 50x5x5

Incline DB Press 27.5x2x8

Single Leg Extensions 20x2x15

Calf Raises 165x3x10

Dips BWx2x10

Kneeling Cable Crunches 45.5x3x20

Calories 3,640kcal
Protein 249g
Fat 123.5g
Carbs 366g

[germaine07]

11/12

Calories 3,350kcal
Protein 205.5g
Fat 93.5g
Carbs 407g

[germaine07]

12/12

Pull Day

Clean & Press 60x5x5

BB Row 80x3x10
80x1x8

Sumo DL 100x4x8

BB Shrugs 100x4x12

Pullups BWx4x5

Incline DB Curls 16x3x8

Face Pulls 23x3x12

Calories 3,480kcal
Protein 209g
Fat 105g
Carbs 409g

[germaine07]

13/12

Calories 3,530kcal
Protein 214g
Fat 112.5g
Carbs 400g

[germaine07]

14/12

Push Day

Squat 100x4x10
60x1x15

Bench 65x1x12(x11x9x8)

OHP 40x4x10

Leg Press 200x3x12

Skullcrushers/CGBP 40x2x8

Weighted Crunches BW+20x3x8

Calories 3,420kcal
Protein 182g
Fat 97g
Carbs 434.5g

[germaine07]

15/12

Pull Day

Deadlift 140x3
180x1
210x1 = Fail (nowhere near lockout. Needs work)

BB Row 100x5x5

Upright Row 42.5x3x10

Chin-ups BWx2x8

Single Arm Pulldown 33.5x2x10

Face Pulls 33x2x10

Rear Delt Flyes 16x3x12

Lateral Raises 10x2x10

DB Curls 16x2x8

Calories 3,420kcal
Protein 207g
Fat 129g
Carbs 350g

[germaine07]

16/12

Calories 3,390kcal
Protein 217.5g
Fat 77g
Carbs 438.5g

[germaine07]

17/12

Push Day

Squat 120x1x(8x7x6x5)

Bench 80x4x6
75x1x8

OHP 45x4x8

Incline DB Press 27.5x3x8

Single Leg Extensions 20x2x15

Calf Raises 165x3x10

Dips BW+10x2x10

Calories 3,415kcal
Protein 229g
Fat 86g
Carbs 420g

[germaine07]

18/12

Calories 3,485kcal
Protein 198.5g
Fat 97g
Carbs 437g

[snrygo]

in

[germaine07]

19/12

Pull Day

Clean & Press 50x4x6

BB Row 70x3x12

Sumo Deadlift 100x1x10

Went to do 2nd set of sumo deads, think I hyper extended and I think I have a lumbosacral strain/sprain. I'm devastated as I love training and hate not being able to train. Rest and ice for 2 days, some light walking, although even that is a struggle. After that apply some heat and maybe some LISS on stationary bike for few days. Hopefully 1-2week I can go back to gym, working on stretching, core exercise and depending on how I am feeling, perhaps some light machine work.

Calories 3,855kcal
Protein 211g
Fat 148g
Carbs 407.5g

in

Just as I snap some **** up

[germaine07]

20/12

Calories 3,085kcal
Protein 186g
Fat 99.5g
Carbs 344.5g

[germaine07]

21/12

Calories 2,565kcal
Protein 210.5g
Fat 80.5g
Carbs 233g

Lowered calories right down today because I feel I gained an extra bit of water weight due to inactivity and still being over 3,000kcal. I'll probably be aiming to hit between 2,600-2,800 until xmas eve.

[germaine07]

27/12

Full Body

Leg Press 210x3x10

Hammer Strength Chest Press 62.5x3x10

Hammer Strength Lat Pulldown 62.5x3x10

Hammer Strength Shoulder Press 50x3x10

Machine Leg Extension 105x2x15

Hammer Strength Single Leg Curl 15x2x12

Rear Delt Flyes 16x2x10

Lateral Raises 10x2x10

DB Curl 16x2x8

First Day back training since injuring my back and since xmas. Doing a full body again saturday and then back to normal monday. Back is healing well but I think I'll stick to machine/Hammer strength on saturday too. I may not start back heavy squats for a couple more weeks and stay clear of DLs in that time too.

Calories 2,240kcal
Protein 234g
Fat 55g
Carbs 193.5g

[germaine07]

28/12

Calories 2,700kcal
Protein 233g
Fat 93g
Carbs 222g

[germaine07]

29/12

Full Body (Emphasis on Pull)

Leg Press 210x2x10

Squat 60x1x10
80x1x6 (Was attempting squats to see how my back would do. It's too early. Didn't feel good at all.)

Bench 60x2x12

Cable V-Row 48.5x3x15

Lying Single Leg Curl 15x2x12

Seated Shoulder Press 50x2x12

Single Arm Pulldown 34x2x10

Face Pulls 24x3x10

Lateral Raises 10x2x10

DB Curl 14x2x8

Calories 2,850kcal
Protein 247.5g
Fat 97g
Carbs 234g

[germaine07]

Back was at me throughout week so didn't train. New Years Eve resulted in me being bed ridden all New Years Day

Calories are way back up with the previous 2 days:

3,800kcal
3,500kcal

I'll resume posting today.

[germaine07]

07/01

Push Day

Leg Press 310x5x5

Bench 80x5x5

OHP 50x5x5

Speed Bench 60x3x3

Cable Flyes 15x2x8

Single Leg Extension 26.25x2x15

Rope Pushdowns 24x2x12

Kneeling Cable Crunch 45.5x2x20

Calories 3,600kcal
Protein 213.5g
Fat 112.5g
Carbs 413g

[germaine07]

08/01

Calories 3,500kcal
Protein 192g
Fat 104g
Carbs 413g

[germaine07]

09/01

Pull Day

BB Row 90x4x6
100x1x6

BB Shrugs 130x4x6

Seated Leg Press 170x4x6

Single Arm Pull-down 38.5x2x10

Leg Curl 20x2x10

Face Pulls 24x3x12

DB Side Laterals 12x2x10

DB Rear Delt Flyes 16x2x10

DB Incline Curls Dropset 20(14)x3x4

Hyperextensions BW+15x2x10

Calories 3,550kcal
Protein 197g
Fat 103g
Carbs 425g

[germaine07]

10/01

Calories 3,650kcal
Protein 223g
Fat 105g
Carbs 420g

[germaine07]

11/01

Push Day

Squat 120x5x3 (1st time squatting since injury!)

Pause Bench 80x5x3

OHP 55x5x3

Leg Press 270x4x6

Cable Flys 15x3x8

Machine Calf Raises 165x3x8

Skullscrushers/CGBP 40x2x8

Calories 3,670kcal
Protein 185g
Fat 115g
Carbs 440g

[germaine07]

12/01

Pull Day

Deadlift 100x3
120x3
140x2
160x1 (1st time DL since injury!)

BB Row 90x4x7
95x1x5

BB Upright Row 45x3x8

Chin-ups BWx3x8

Face Pulls 24x3x12

Lateral Raise 12x2x10

Cable Straight Bar Curl 28x2x8

Kneeling Cable Crunch 45x2x20

Calories 3,780kcal
Protein 232g
Fat 95g
Carbs 460g

[germaine07]

13/01

Calories 3,605kcal
Protein 235g
Fat 101g
Carbs 405g

[germaine07]

14/01

Push Day

Squat 130x5x3
100x1x5

Bench 80x3x5
80x2x4

OHP 50x3x5
50x2x4

Incline DB Press 28x1x8
28x2x6

Single Leg Extension 30x2x15

Dips BW+15x3x8

Calf Raises 200x3x10

Calories 3,790kcal
Protein 228g
Fat 96g
Carbs 467g

[germaine07]

15/01

Calories 3,795kcal
Protein 234g
Fat 106g
Carbs 440g

[germaine07]

16/01

Pull Day

BB Row 95x4x5
100x1x5
120x1

BB Shrugs 130x5x5

Seated Leg Press 165x3x8

Single Leg Curl 20x2x10

Pull-ups BWx2x8
BWx2x6

Face Pulls 26x3x12

Lateral Raises 12x3x10

Incline DB Curls 16x3x8

Kneeling Cable Crunch 45x3x20

Calories 3,915kcal
Protein 241g
Fat 114g
Carbs 445g