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  1. #121
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
    Posts: 8,394
    Rep Power: 8365
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    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
    Last edited by germaine07; 12-09-2012 at 11:57 AM.
    Sports Science & Health Undergraduate

    You don't always get what you wish for,
    You get what you work for.

    Bite off more than you can chew,
    Then Chew it!

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  2. #122
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
    Posts: 8,394
    Rep Power: 8365
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    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.
    Sports Science & Health Undergraduate

    You don't always get what you wish for,
    You get what you work for.

    Bite off more than you can chew,
    Then Chew it!

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    "It's at the borders of pain and suffering that the men are separated from the boys." - Emil Zatopek
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  3. #123
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
    Posts: 8,394
    Rep Power: 8365
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    09/12

    Calories 3,385kcal
    Protein 255g
    Fat 97g
    Carbs 351.5g
    Sports Science & Health Undergraduate

    You don't always get what you wish for,
    You get what you work for.

    Bite off more than you can chew,
    Then Chew it!

    Twitter: @MarkGermaine

    "It's at the borders of pain and suffering that the men are separated from the boys." - Emil Zatopek
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  4. #124
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
    Posts: 8,394
    Rep Power: 8365
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    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
    Last edited by germaine07; 12-11-2012 at 08:50 AM.
    Sports Science & Health Undergraduate

    You don't always get what you wish for,
    You get what you work for.

    Bite off more than you can chew,
    Then Chew it!

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  5. #125
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
    Posts: 8,394
    Rep Power: 8365
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    11/12

    Calories 3,350kcal
    Protein 205.5g
    Fat 93.5g
    Carbs 407g
    Sports Science & Health Undergraduate

    You don't always get what you wish for,
    You get what you work for.

    Bite off more than you can chew,
    Then Chew it!

    Twitter: @MarkGermaine

    "It's at the borders of pain and suffering that the men are separated from the boys." - Emil Zatopek
    Reply With Quote

  6. #126
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
    Posts: 8,394
    Rep Power: 8365
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    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
    Sports Science & Health Undergraduate

    You don't always get what you wish for,
    You get what you work for.

    Bite off more than you can chew,
    Then Chew it!

    Twitter: @MarkGermaine

    "It's at the borders of pain and suffering that the men are separated from the boys." - Emil Zatopek
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  7. #127
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
    Posts: 8,394
    Rep Power: 8365
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    13/12

    Calories 3,530kcal
    Protein 214g
    Fat 112.5g
    Carbs 400g
    Sports Science & Health Undergraduate

    You don't always get what you wish for,
    You get what you work for.

    Bite off more than you can chew,
    Then Chew it!

    Twitter: @MarkGermaine

    "It's at the borders of pain and suffering that the men are separated from the boys." - Emil Zatopek
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  8. #128
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
    Posts: 8,394
    Rep Power: 8365
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    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
    Last edited by germaine07; 12-16-2012 at 07:06 AM.
    Sports Science & Health Undergraduate

    You don't always get what you wish for,
    You get what you work for.

    Bite off more than you can chew,
    Then Chew it!

    Twitter: @MarkGermaine

    "It's at the borders of pain and suffering that the men are separated from the boys." - Emil Zatopek
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  9. #129
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
    Posts: 8,394
    Rep Power: 8365
    germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000)
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    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
    Sports Science & Health Undergraduate

    You don't always get what you wish for,
    You get what you work for.

    Bite off more than you can chew,
    Then Chew it!

    Twitter: @MarkGermaine

    "It's at the borders of pain and suffering that the men are separated from the boys." - Emil Zatopek
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  10. #130
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
    Posts: 8,394
    Rep Power: 8365
    germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000)
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    16/12

    Calories 3,390kcal
    Protein 217.5g
    Fat 77g
    Carbs 438.5g
    Sports Science & Health Undergraduate

    You don't always get what you wish for,
    You get what you work for.

    Bite off more than you can chew,
    Then Chew it!

    Twitter: @MarkGermaine

    "It's at the borders of pain and suffering that the men are separated from the boys." - Emil Zatopek
    Reply With Quote

  11. #131
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
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    Rep Power: 8365
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    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
    Sports Science & Health Undergraduate

    You don't always get what you wish for,
    You get what you work for.

    Bite off more than you can chew,
    Then Chew it!

    Twitter: @MarkGermaine

    "It's at the borders of pain and suffering that the men are separated from the boys." - Emil Zatopek
    Reply With Quote

  12. #132
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
    Posts: 8,394
    Rep Power: 8365
    germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000)
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    18/12

    Calories 3,485kcal
    Protein 198.5g
    Fat 97g
    Carbs 437g
    Sports Science & Health Undergraduate

    You don't always get what you wish for,
    You get what you work for.

    Bite off more than you can chew,
    Then Chew it!

    Twitter: @MarkGermaine

    "It's at the borders of pain and suffering that the men are separated from the boys." - Emil Zatopek
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  13. #133
    rainy day in pizzaville snrygo's Avatar
    Join Date: Jun 2010
    Location: Canada
    Stats: 5'7", 159 lbs
    Posts: 14,925
    Rep Power: 14686
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    in
    "It's better to die on your feet than to live on your knees"
    -Rise Against
    http://tinyurl.com/snrygolog

    ^MY QUEST TO A BETTER BODY AND MIND

    BTK-no excuses

    FKK4lyfe

    Physiques of Pasta
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  14. #134
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
    Posts: 8,394
    Rep Power: 8365
    germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000)
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    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

    Originally Posted by snrygo View Post
    in
    Just as I snap some **** up
    Last edited by germaine07; 12-20-2012 at 06:48 AM.
    Sports Science & Health Undergraduate

    You don't always get what you wish for,
    You get what you work for.

    Bite off more than you can chew,
    Then Chew it!

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  15. #135
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
    Posts: 8,394
    Rep Power: 8365
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    20/12

    Calories 3,085kcal
    Protein 186g
    Fat 99.5g
    Carbs 344.5g
    Sports Science & Health Undergraduate

    You don't always get what you wish for,
    You get what you work for.

    Bite off more than you can chew,
    Then Chew it!

    Twitter: @MarkGermaine

    "It's at the borders of pain and suffering that the men are separated from the boys." - Emil Zatopek
    Reply With Quote

  16. #136
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
    Posts: 8,394
    Rep Power: 8365
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    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.
    Sports Science & Health Undergraduate

    You don't always get what you wish for,
    You get what you work for.

    Bite off more than you can chew,
    Then Chew it!

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    "It's at the borders of pain and suffering that the men are separated from the boys." - Emil Zatopek
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  17. #137
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
    Posts: 8,394
    Rep Power: 8365
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    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
    Sports Science & Health Undergraduate

    You don't always get what you wish for,
    You get what you work for.

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  18. #138
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
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    28/12

    Calories 2,700kcal
    Protein 233g
    Fat 93g
    Carbs 222g
    Sports Science & Health Undergraduate

    You don't always get what you wish for,
    You get what you work for.

    Bite off more than you can chew,
    Then Chew it!

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  19. #139
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
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    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
    Sports Science & Health Undergraduate

    You don't always get what you wish for,
    You get what you work for.

    Bite off more than you can chew,
    Then Chew it!

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  20. #140
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
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    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.
    Sports Science & Health Undergraduate

    You don't always get what you wish for,
    You get what you work for.

    Bite off more than you can chew,
    Then Chew it!

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    "It's at the borders of pain and suffering that the men are separated from the boys." - Emil Zatopek
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  21. #141
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
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    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
    Last edited by germaine07; 01-08-2013 at 04:23 PM.
    Sports Science & Health Undergraduate

    You don't always get what you wish for,
    You get what you work for.

    Bite off more than you can chew,
    Then Chew it!

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    "It's at the borders of pain and suffering that the men are separated from the boys." - Emil Zatopek
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  22. #142
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
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    08/01

    Calories 3,500kcal
    Protein 192g
    Fat 104g
    Carbs 413g
    Sports Science & Health Undergraduate

    You don't always get what you wish for,
    You get what you work for.

    Bite off more than you can chew,
    Then Chew it!

    Twitter: @MarkGermaine

    "It's at the borders of pain and suffering that the men are separated from the boys." - Emil Zatopek
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  23. #143
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
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    Rep Power: 8365
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    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
    Last edited by germaine07; 01-10-2013 at 08:33 AM.
    Sports Science & Health Undergraduate

    You don't always get what you wish for,
    You get what you work for.

    Bite off more than you can chew,
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    "It's at the borders of pain and suffering that the men are separated from the boys." - Emil Zatopek
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  24. #144
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
    Posts: 8,394
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    10/01

    Calories 3,650kcal
    Protein 223g
    Fat 105g
    Carbs 420g
    Sports Science & Health Undergraduate

    You don't always get what you wish for,
    You get what you work for.

    Bite off more than you can chew,
    Then Chew it!

    Twitter: @MarkGermaine

    "It's at the borders of pain and suffering that the men are separated from the boys." - Emil Zatopek
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  25. #145
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
    Posts: 8,394
    Rep Power: 8365
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    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
    Sports Science & Health Undergraduate

    You don't always get what you wish for,
    You get what you work for.

    Bite off more than you can chew,
    Then Chew it!

    Twitter: @MarkGermaine

    "It's at the borders of pain and suffering that the men are separated from the boys." - Emil Zatopek
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  26. #146
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
    Posts: 8,394
    Rep Power: 8365
    germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000)
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    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
    Sports Science & Health Undergraduate

    You don't always get what you wish for,
    You get what you work for.

    Bite off more than you can chew,
    Then Chew it!

    Twitter: @MarkGermaine

    "It's at the borders of pain and suffering that the men are separated from the boys." - Emil Zatopek
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  27. #147
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
    Posts: 8,394
    Rep Power: 8365
    germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000)
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    13/01

    Calories 3,605kcal
    Protein 235g
    Fat 101g
    Carbs 405g
    Sports Science & Health Undergraduate

    You don't always get what you wish for,
    You get what you work for.

    Bite off more than you can chew,
    Then Chew it!

    Twitter: @MarkGermaine

    "It's at the borders of pain and suffering that the men are separated from the boys." - Emil Zatopek
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  28. #148
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
    Posts: 8,394
    Rep Power: 8365
    germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000)
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    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
    Sports Science & Health Undergraduate

    You don't always get what you wish for,
    You get what you work for.

    Bite off more than you can chew,
    Then Chew it!

    Twitter: @MarkGermaine

    "It's at the borders of pain and suffering that the men are separated from the boys." - Emil Zatopek
    Reply With Quote

  29. #149
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
    Posts: 8,394
    Rep Power: 8365
    germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000)
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    15/01

    Calories 3,795kcal
    Protein 234g
    Fat 106g
    Carbs 440g
    Sports Science & Health Undergraduate

    You don't always get what you wish for,
    You get what you work for.

    Bite off more than you can chew,
    Then Chew it!

    Twitter: @MarkGermaine

    "It's at the borders of pain and suffering that the men are separated from the boys." - Emil Zatopek
    Reply With Quote

  30. #150
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
    Posts: 8,394
    Rep Power: 8365
    germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000)
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    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
    Sports Science & Health Undergraduate

    You don't always get what you wish for,
    You get what you work for.

    Bite off more than you can chew,
    Then Chew it!

    Twitter: @MarkGermaine

    "It's at the borders of pain and suffering that the men are separated from the boys." - Emil Zatopek
    Reply With Quote

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