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  1. #181
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
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    13/02

    Pull Day

    Clean & Press 70x1x3
    70x2x2

    BB Row 110x5x5

    Sumo DL 110x1x3
    140x2x3
    160x1

    BB Shrugs 150x4x4

    Pull-ups BWx3x8

    Face Pulls 28x3x10

    Side Lateral Raises 14x3x8

    Alternating DB Curls 18x1x8(x7)(x6)

    Decline Weighted Crunches BW+25x3x10

    Calories 3,735Kcal
    Protein 209g
    Fat 109g
    Carbs 450g

    weighed in at 86.8Kg.

    Last 20g of PB finished today and won't be buying any more as I keep over-indulging and I want to bring fats back down closer to 100g and increase carbs.
    Last edited by germaine07; 02-14-2013 at 03:34 AM.
    Sports Science & Health Undergraduate

    You don't always get what you wish for,
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  2. #182
    Registered User dohste's Avatar
    Join Date: Jan 2009
    Location: Ireland
    Age: 31
    Stats: 5'10", 164 lbs
    Posts: 415
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    In to follow!

    Nice work on the detailed and persistent log! Curious what you track your macros with - MyFitnessPal?
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  3. #183
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
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    Originally Posted by dohste View Post
    In to follow!

    Nice work on the detailed and persistent log! Curious what you track your macros with - MyFitnessPal?
    Yeah. I use to use FitDay but changed over to MyFitnessPal a couple month back and it's much better.
    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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  4. #184
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
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    14/02

    Calories 3,835Kcal
    Protein 209g
    Fat 104g
    Carbs 484g
    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. #185
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
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    15/02

    Push Day

    Squat 140x1x3
    155x1x2
    Didn't feel as 'strong' as usual while ramping up the warm-up sets and it's been a while since a de-load so I decided after this set that I would take 2 days de-load.

    Bench 67.5x3x8

    OHP 40x3x6

    Box Squat 100x3x3

    Rope Pushdowns 28x3x8

    Farmers Walks x 3

    BB Complexes x 3

    10min on Row Machine burning ~120Kcal

    Calories 3,600Kcal
    Protein 200g
    Fat 91g
    Carbs 465g

    Weighed in at 86.9kg
    Last edited by germaine07; 02-16-2013 at 10:29 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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  6. #186
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
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    16/02

    Pull Day

    Deadlift 100x5
    120x5
    140x5

    BB Row 80x3x6

    BB Shrugs 80x3x8

    Chin-ups 2x6

    Face Pulls 28x2x8

    DB Lateral Raises 10x2x8

    DB Curls 18x2x6

    Weighted Crunches BW+25x3x10

    BB Complexes x 3

    Calories 3,740Kcal
    Protein 228g
    Fat 91g
    Carbs 456g

    Weighed in at 86.4kg
    Last edited by germaine07; 02-17-2013 at 08:15 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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  7. #187
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
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    17/02

    Calories 3,505Kcal
    Protein 211g
    Fat 95g
    Carbs 410g
    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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  8. #188
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
    Posts: 8,378
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    18/02

    Push Day

    Squat 122.5x2x7
    122.5x1x6(x5)

    Bench 80x2x8
    80x2x5
    77.5x1x8

    OHP 50x4x6

    Seated Leg Press 165x3x8

    Incline DB Press 32x3x8

    Standing Calf Raises 160x3x8

    Dips BW+15x3x8

    Decline Crunches BW+15x2x10

    First set on bench felt great. Felt like I could do 10 reps easy. Second felt like I had 1/2 more reps in the tank handy enough. Don't know what happened on set 3 & 4 :/

    Calories 3,860Kcal
    Protein 202g
    Fat 92g
    Carbs 520g
    Last edited by germaine07; 02-19-2013 at 08:31 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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  9. #189
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
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    19/02

    Calories 3,820Kcal
    Protein 204g
    Fat 83g
    Carbs 525g
    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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  10. #190
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
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    20/02

    Pull Day

    Clean & Press 67.5x3x3

    BB Row 120x3x3
    100x2x5

    Sumo DL 140x5x3

    BB Shrugs 140x4x6

    Pull-ups BWx3x8

    Face Pulls 31x3x12

    Lateral Raises 12.5x3x10

    DB Alternating Curls 18x1x8
    18x2x7

    Calories
    Protein
    Fat
    Carbs

    Weighed in at 86.7Kg
    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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  11. #191
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
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    21/02

    Calories 4,200Kcal
    Protein 208g
    Fat 95g
    Carbs 585g
    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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  12. #192
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
    Posts: 8,378
    Rep Power: 8360
    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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    22/02

    Push Day

    Squat 140x1
    155x1
    140x8x3

    Bench 90x8x3

    Squat 100x2x8

    OHP 60x5x3
    60x2x2

    Incline BB Bench 70x2x8

    Overhead Rope Extensions 24x4x8

    Cable Crunches 45.5x2x20

    Calories 3,885Kcal
    Protein 200g
    Fat 108g
    Carbs 491g

    Weighed in at 86.9kg
    Last edited by germaine07; 02-23-2013 at 06:51 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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  13. #193
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
    Posts: 8,378
    Rep Power: 8360
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    23/02

    Pull Day

    Deadlift 140x1
    160x1
    180x3

    BB Row 100x4x8

    BB Upright Row 45x3x10

    Single Arm Pulldown 35x3x10

    Face Pulls 31.5x3x10

    DB Lateral Raises 12.5x3x10

    Incline Alternating DB Curls 18x1x9
    18x2x7

    Machine Calf Raises 165x3x8

    Calories 4,550Kcal
    Protein 213g
    Fat 108g
    Carbs 460g

    Macros and calories look off because about 1,000 of those calories are set aside for alcohol. Also munched half a large dominos mighty meaty when I came home!
    Last edited by germaine07; 02-24-2013 at 05:43 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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  14. #194
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
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    24/02

    Calories 3,430Kcal
    Protein 178g
    Fat 134g
    Carbs 355g
    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

  15. #195
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
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    Rep Power: 8360
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    25/02

    Push Day

    Squat 122.5x1x8(x7)(x6)(x5)

    Box Squat 120x2x3

    Bench 80x4x8

    OHP 50x4x7

    Seated Leg Press 170x3x8

    Incline DB Press 32x3x8

    Dips BWx2x10

    Overhead Rope Extensions 28x3x8

    Standing Calf Raises 170x2x10

    Weighted Crunches BW+25x3x10

    Calories
    Protein
    Fat
    Carbs

    Weighed in at 88Kg.

    I always blow up when I drink alcohol.
    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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  16. #196
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
    Posts: 8,378
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    26/02

    Calories 4,000Kcal
    Protein 208g
    Fat 97g
    Carbs 541g
    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

  17. #197
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
    Posts: 8,378
    Rep Power: 8360
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    27/02

    Pull Day

    Clean & Press 70x3x3

    BB Row 120x3x3
    110x3x5

    Sumo DL 140x3x3
    150x1x3
    160x1x3

    BB Shrugs 140x2x5
    100x2x10

    Chin-ups BWx2x8

    Incline DB Curls 18x3x8

    Calories 4,000Kcal
    Protein 213g
    Fat 91g
    Carbs 537g

    Weighed in at 86.8Kg
    Last edited by germaine07; 02-28-2013 at 04:08 AM.
    Sports Science & Health Undergraduate

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

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  18. #198
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
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    28/02

    Calories 4,270Kcal
    Protein 211g
    Fat 108g
    Carbs 570g
    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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  19. #199
    Registered User germaine07's Avatar
    Join Date: Jul 2010
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    01/03

    Push Day

    Squat 140x5x3
    142.5x3x3

    Box Squat 120x2x3

    Bench 90x5x3
    100x1x3
    95x2x3

    OHP 62.5x2x3
    60x6x3

    Rope Overhead Extension 28x4x8

    Calf Raises 175x3x8

    Weighted Crunch BW+25x2x10

    Calories 3,985Kcal
    Protein 208g
    Fat 99g
    Carbs 531g

    weighed in at 87.6Kg.
    Last edited by germaine07; 03-02-2013 at 05:49 AM.
    Sports Science & Health Undergraduate

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

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  20. #200
    Wino Bodybuilding cldillmann1's Avatar
    Join Date: Jun 2012
    Location: Spring, Texas, United States
    Stats: 5'11", 162 lbs
    Posts: 935
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    keep it up!!!
    Is wine not an essential macro?

    Huge avi Phaggot

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  21. #201
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
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    02/03

    Pull Day

    Deadlift 140x1
    160x1
    180x1 (Bar kept spinning and slipping so just left it.)

    BB Row 100x2x8
    105x2x8

    BB Upright Row 47.5x2x8
    50x2x8

    One Arm Cable Pulldown 38.5x3x10

    Face Pulls 28x3x12

    Single Arm Lateral Raise 10x3x12

    Incline Alternating DB Curls 17.5x3x8

    Weighted Plank x 3

    Calories 3,250Kcal
    Protein 207g
    Fat 89g
    Carbs 361g

    Weighed in at 87.0Kg

    Going to start a 12 week slow cut today. Planning on starting calories ~3,200Kcal and see how I go from there. May switch to 5/3/1 and try keep progressing my lifts throughout the cut. I've ~18weeks until I go to Ibiza so planning on 12 weeks of cutting, followed by 6 weeks of reverse dieting and getting back all my muscle glycogen and strength.
    Last edited by germaine07; 03-03-2013 at 11:02 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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  22. #202
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
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    03/03

    Calories 3,180Kcal
    Protein 217g
    Fat 82g
    Carbs 345g

    Going to be starting 5/3/1 tomorrow. I'll be following something along the lines of the Dave Tate's Periodization Bible accessory work with reduced volume.
    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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  23. #203
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
    Posts: 8,378
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    04/03

    Deadlift Day (Lower)

    Deadlift 130x5
    150x5
    165x5

    Squat 110x3x8

    BB Upright Row 50x3x8

    Single Lying Leg Curl 21.5x2x8

    Seated Calf Raises 202.5x3x10

    Incline DB Curls 17.5x3x8

    Decline Crunches Arms Overhead BW+5x3x10

    Calories 3,255Kcal
    Protein 219g
    Fat 97g
    Carbs 338
    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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  24. #204
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
    Posts: 8,378
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    05/03

    Calories 3,250Kcal
    Protein 219g
    Fat 91g
    Carbs 347g
    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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  25. #205
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
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    06/03

    Bench Day (Upper)

    Bench 70x5
    80x5
    90x5

    BB Row 100x3x8

    OHP 50x3x8

    Incline DB Press 32x2x7

    Face Pulls 28x3x12

    Overhead Rope Extensions 28x2x8

    CGBP 70x2x6

    Decline Crunches Arms Overhead x3x8

    Calories 3,245Kcal
    Protein 219g
    Fat 92g
    Carbs 350g

    Weighed in at 86.4Kg
    Last edited by germaine07; 03-06-2013 at 11:21 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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  26. #206
    Registered User germaine07's Avatar
    Join Date: Jul 2010
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    Age: 23
    Stats: 6'0", 191 lbs
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    07/03

    Squat Day (Lower)

    Squat 110x5
    130x5
    145x5

    Sumo DL 140x3x5

    BB Shrugs 140x3x7

    Seated Leg Press 170x2x8

    Seated Calf Raises 202.5x3x12

    Alternating DB Curls 17.5x3x8

    Calories 3,200Kcal
    Protein216g
    Fat 100g
    Carbs 320g

    Weighed in at 86.5Kg
    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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  27. #207
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
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    08/03

    Calories 3,250Kcal
    Protein 228g
    Fat 95g
    Carbs 330g

    Had a pretty big debate today with my Sports Psychology lecturer. A few students were discussing me flaming a PT online over his information. Then we got into a discussion and I was explaining points I had a problem with. Started with meal frequency. I bossed him but he got passive aggressive and laughed it off and said he respected my "theory". Then from there I went into how 1g simple carb and 1g complex carb would have same effect on body composition, as they both eventually enter the bloodstream as glucose, just one has a faster digestion rate. He was picking strawman arguments and when I agreed with what he said, he said I was going back on what I said. I was bossing it and he wanted to end it. I know he done his thesis on cardiovascular health and I slyly said to another student "Oh and saturated fat isn't linked to increased CVD/CHD". He heard and had something to say. I told him there is no point discussing it any further and I'd love to see any empirical evidence supporting his claim as I would bring in a host of credible and quality research supporting everything I have said. I told him to bring in anything he has as I would genuinely like to read it and get his perspective. I doubt he will, but I have an armoury already
    Last edited by germaine07; 03-08-2013 at 10:14 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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  28. #208
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
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    09/03

    Military Press Day (Upper)

    Military Press 45x5
    50x5
    60x6

    BB Row 110x5x5

    Bench 80x3x8

    CGBP 65x3x8

    Pull-ups BWx4x6

    Face Pulls 28x3x12

    Decline Crunches (Hold 5kg overhead) 3x8

    Calories 3,240Kcal
    Protein 210g
    Fat 92g
    Carbs 342g

    Weighed in at 86.5kg.

    Down about ~0.5kg in 1 week. Probably all water. Liking the 5/3/1. I think I may do 2 cycles before de-loading though. I'm young, 21, and de-loading after 3 weeks feels unnecessary when I know I can still push pretty hard.
    Last edited by germaine07; 03-09-2013 at 03:20 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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  29. #209
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
    Posts: 8,378
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    10/03

    Calories 3,100Kcal
    Protein 213g
    Fat 80g
    Carbs 330g
    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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  30. #210
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
    Posts: 8,378
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    11/03

    Deadlift Day (Lower)

    Deadlift 140x3
    160x3
    180x3

    Squat 115x3x8

    BB Upright Row 50x2x8

    Single Leg Curl 20x2x8

    Seated Calf Raises 202.5x3x10

    Calories 3,200Kcal
    Protein 215g
    Fat 86g
    Carbs 340g
    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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