08/06
Military Press
OHP 50x3
55x3
60x4
BB Row 80x3x8
DB Press 35x3x6
Face Pulls 31.5x3x10
Rope Pushdowns 31.5x3x10
Calories 2,780kcal
Protein 245g
Fat 100g
Carbs 195g
Weighed in at 80.30kg
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Thread: Germaine's Training/Nutrtion Log
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06-09-2013, 03:10 PM #301Sports 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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06-09-2013, 03:12 PM #302
09/06
Calories 3,340kcal
Protein 240g
Fat 150g
Carbs 270g
Weighed in at 80.35kg
Had a BBQ last 2 days. Reason for higher calories and in particular fat. Sausage, burgers, pork chops, turkey steaks, chicken legs/wings.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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06-12-2013, 06:11 AM #303
10/06
Deadlift Day
Sumo DL 140x5
160x3
180x1
Leg Press 240x3x8
Calf Raises 200x3x8
DB Curls 18x3x8
Stability Ball Weighted Crunch 15x2x15
Calories 2,580kcal
Protein 235g
Carbs 220g
Fat 70g
Weighed in at 81.30kgSports 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
-
06-12-2013, 06:12 AM #304
11/06
Calories 2,750kcal
Protein 245g
Fat 85g
Carbs 215g
Weighed in at 81.35kgSports 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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06-12-2013, 06:14 AM #305
12/06
Bench Day
DB Bench 35x5
38x3
42x1
DB Row 42x2x8
50x1x4
DB Press 32.5x3x6
OHP 50x3x6
Face Pulls 33.5x3x10
Rope Extensions 31.5x3x8
Stability Ball Weighted Crunch 15x2x15
Calories 2,700kcal
Protein 210g
Fat 85g
Carbs 242g
Weighed in at 80.60kgLast edited by germaine07; 06-13-2013 at 10:09 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
-
06-13-2013, 10:10 AM #306
13/06
Calories 2,600kcal
Protein 231g
Fat 77g
Carbs 210g
Weighed in at 80.80kgSports 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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06-16-2013, 11:48 AM #307
14/06
Squat Day
Squat 120x5
140x3
140x2
Deadlift 140x3x5
Leg Press 165x3x8
Calf Raises 200x3x10
DB Curls 18x3x8
Calories 3,120kcal
Protein 230g
Fat 43g
Carbs 190g
Weighed in at 80.60kgSports 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
-
06-16-2013, 11:49 AM #308
15/06
Calories 3,050kcal
Protein 123g
Fat 95g
Carbs 400g
Weighed in at 81.25kgSports 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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06-16-2013, 11:51 AM #309
16/06
Calories 2,730kcal
Protein 219g
Fat 67g
Carbs 260g
Weighed in at 82.20kgLast edited by germaine07; 06-17-2013 at 03:38 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
-
06-17-2013, 03:42 AM #310
17/06
Deadlift Day
Sumo DL
Squat
BB Shrugs
Calf Raises
Leg Curls
DB Curls
Calories
Protein
Fat
Carbs
Weighed in at 82.75kg
Don't know why but I always retain silly weight after drinking Alcohol. You'll notice the morning after drinking ~500ml Vodka & ~2L Diet Soda (which bloated the **** out of me and gave me stomach cramps, pretty bad) I weighed in 81.25kg. Not too bad. Then as I drink water to re-hydrate and eat, I gain more and more water weight. Today being a lot heavier in comparison to the night after drinking. I'm still drinking as much water as normal. Planning on hitting steamroom 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!
Twitter: @MarkGermaine
"It's at the borders of pain and suffering that the men are separated from the boys." - Emil Zatopek
-
06-21-2013, 08:42 AM #311
18/06
Calories 2,500kcal
Protein 242g
Fat 82g
Carbs 175g
Weighed in at 82.20kgSports 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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06-21-2013, 08:45 AM #312
19/06
Bench Day
Decline DB Press 30x5
35x5
40x5
DB Row 40x3x8
Seated Hammer Strength Shoulder Press 40x3x8
Hammer Strength Chest Press 40x2x6
Tricep Pushdown 35x3x10
Stability Ball Weighted Crunch 20x2x15
Calories 2,560kcal
Protein 225g
Fat 90g
Carbs 190g
Weighed in at 81.80kgSports 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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06-21-2013, 08:47 AM #313
20/06
Calories 3,400kcal
Protein 221g
Fat 115g
Carbs 346g
Weighed in at 82.75kg
Felt like crap. Tired. Was going to refeed tomorrow but my sister made a cake!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
-
06-21-2013, 08:49 AM #314
21/06
Squat Day
Squat 100x5
120x5
140x3
100x5
Deadlift 100x5
130x3x5
BB Shrugs 130x4x6
Leg Press 145x3x8
Standing Calf Raises 120x3x10
Calories 2,500kcal
Protein 218g
Fat 77g
Carbs 210g
Weighed in at 82.20kgLast edited by germaine07; 06-22-2013 at 03:08 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
-
06-24-2013, 03:19 AM #315
22/06
Military Press Day
OHP 40x5
50x5
60x3
55x5
BB Row 90x4x6
Incline DB Press 27.5x10(x9)(x8)
Hammer Strength Pulldown 40x2x8
DB Lateral Raises 10x3x10
Cable Pressdown 38x3x8
Stability Ball Weighted Crunch 20x2x15
Calories 2,710kcal
Protein 190g
Fat 85g
Carbs 285g
Weighed in at 81.80kgSports 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
-
06-24-2013, 03:20 AM #316
23/06
Calories 2,530kcal
Protein 205g
Fat 66g
Carbs 252g
Weighed in at 81.60kgSports 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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09-19-2013, 08:47 AM #317
So after losing interest, I think I may start to post again, although not regularly. Just some quick updates.
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
-
09-19-2013, 09:10 AM #318
Briefly, I'm following a modified 5/3/1. Hopefully you will see how I modified it, but it's not too dissimilar to how Matt Ogus had his set up or Dave Tate's version.
Filling in on the summer..... Looking over the numbers above, I dropped to a further 81.0kg, even lower at times (~80.5kg)depending on water, before increasing calories and jetting off to Ibiza sitting ~81.50kg. 10 days of non-stop partying, drinking, not a lot of food, etc and I returned dehydrated at roughly 81-82kg I think. Now, I was drinking on average a 1L vodka, & 3-4L of cider, and extras.
Anyway, weight ended up spiking to ~85kg after normal eating resumed before setting back down at ~83.0kg. Since then calories have increased and I'm sitting ~84.0kg, maybe a bit more. I'm in 2 minds whether to continue bulking or to complete in the Irish Drug Free Powerlifting Association in March '14 in the Under 23 age class & 82.5kg weight class.
Also, a few days after getting back from Ibiza I got accepted for a course I applied for, An Honours Degree in Sports Science & Health. Actually another reason I started back at this as I may blog some stuff as another kind of study tool. First Semester is quite tame:
SEMESTER 1
Exercise Physiology
Chemical Science
Learning to Learn at 3rd Level (Science)
Physical Education
Practical Skills for SS&H 1
I also have Biology Labs & Vocational Skills in which I will be expected to pursue courses and internships in a field I am interested in. Currently looking at these two for a start:
https://irelandstrengthandconditioning.eventbrite.ie/
"I am looking to offer two internships in athlete profiling and performance testing in team and individual sports.
This may suit students looking to improve their application of FMS screening and knowledge of corrective exercise programming within amateur sports and would be of benefit for those interested in an S&C or physical therapy route." - http://www.functionalmovementtesting.ie/
Also, feel free to ask Q's about my course, as apparently you retain 95% of what you teach (William Galler).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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09-20-2013, 09:18 AM #319
20/09/2013
Squat
120x5
130x5
140x5
Front Squat
70x3x8
Deadlift
140x5x3
BB Curl
37.5x3x8
Calf Raises
200x3x10
DB Curls
18x2x8Sports 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
-
09-21-2013, 08:09 AM #320
21/09
OHP
40x5
45x5
50x5
55x2x5
BB Row
80x8
90x6
90x6
100x6
Incline DB Press
30x3x8
Side Laterals
10x3x10
Weighted sit ups
20x2x10
CGBP
60x3x8
My back has flared up again. I f*cked it up last xmas and the other week I felt it tweek, but it cleared up overnight. Now it is at me again & I think it may be time to see a physio. But at 70euros a session, I don't know how much I could realistically afford.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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09-24-2013, 07:07 AM #321
23/09
Sumo Deadlift
110x3
120x3
130x3
140x3
150x3
Box Squat
100x5x5
Leg Press
145x2x10
Single Calf Raises
85x3x8
BB Curls
40x3x8
Tried focusing on maintaining proper neutral spine. No room for error was allowed. Slowly ramped up weight, seeing how my back was. Felt good.
Went to a physio today and good news. It's just a QL strain. Need to focus on stretching a bit more and rolling on my back more. My back is quite toned and muscular and is causing tightness, which as a result could also lend itself to my back problems.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
-
09-28-2013, 07:56 AM #322
Started back swimming. Going to swim after my saturday workouts to help loosen up and recover and reduce tightness. Sit in the jacuzzi and let the jets massage muscles.
Also, was given a task for my Exercise Physiology module, in which we had to identify 10 myths associated with health/exercise/fitness. I think he said to do a paragraph or a paragraph on each. I wrote 9 A4 pages accompanied by references to support my stanceSports 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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