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.
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Thread: Germaine's Training/Nutrtion Log
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02-13-2013, 07:10 AM #181
Last edited by germaine07; 02-14-2013 at 03:34 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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02-15-2013, 07:16 AM #182
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02-15-2013, 07:23 AM #183
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02-15-2013, 07:26 AM #184
14/02
Calories 3,835Kcal
Protein 209g
Fat 104g
Carbs 484gSports 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
-
-
02-15-2013, 07:29 AM #185
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 86.9kgLast 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!
Twitter: @MarkGermaine
"It's at the borders of pain and suffering that the men are separated from the boys." - Emil Zatopek
-
02-16-2013, 10:31 AM #186
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 86.4kgLast 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!
Twitter: @MarkGermaine
"It's at the borders of pain and suffering that the men are separated from the boys." - Emil Zatopek
-
02-17-2013, 01:57 PM #187
17/02
Calories 3,505Kcal
Protein 211g
Fat 95g
Carbs 410gSports 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
-
02-18-2013, 09:20 AM #188
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 520gLast 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,
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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02-20-2013, 07:15 AM #189
19/02
Calories 3,820Kcal
Protein 204g
Fat 83g
Carbs 525gSports 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
-
02-20-2013, 07:18 AM #190
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 86.7KgSports 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
-
02-22-2013, 08:57 AM #191
21/02
Calories 4,200Kcal
Protein 208g
Fat 95g
Carbs 585gSports 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
-
02-22-2013, 09:01 AM #192
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 86.9kgLast 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!
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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02-23-2013, 06:55 AM #193
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!
Twitter: @MarkGermaine
"It's at the borders of pain and suffering that the men are separated from the boys." - Emil Zatopek
-
02-25-2013, 07:15 AM #194
24/02
Calories 3,430Kcal
Protein 178g
Fat 134g
Carbs 355gSports 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
-
02-25-2013, 07:18 AM #195
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!
Twitter: @MarkGermaine
"It's at the borders of pain and suffering that the men are separated from the boys." - Emil Zatopek
-
02-27-2013, 09:02 AM #196
26/02
Calories 4,000Kcal
Protein 208g
Fat 97g
Carbs 541gSports 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
-
-
02-27-2013, 09:04 AM #197
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 86.8KgLast 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.
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
-
03-01-2013, 08:24 AM #198
28/02
Calories 4,270Kcal
Protein 211g
Fat 108g
Carbs 570gSports 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
-
03-01-2013, 08:28 AM #199
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.
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
-
03-01-2013, 08:32 AM #200
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03-02-2013, 05:58 AM #201
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!
Twitter: @MarkGermaine
"It's at the borders of pain and suffering that the men are separated from the boys." - Emil Zatopek
-
03-03-2013, 03:55 PM #202
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!
Twitter: @MarkGermaine
"It's at the borders of pain and suffering that the men are separated from the boys." - Emil Zatopek
-
03-04-2013, 09:36 AM #203
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 338Sports 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
-
03-05-2013, 11:30 AM #204
05/03
Calories 3,250Kcal
Protein 219g
Fat 91g
Carbs 347gSports 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
-
-
03-06-2013, 06:21 AM #205
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 86.4KgLast 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,
Then Chew it!
Twitter: @MarkGermaine
"It's at the borders of pain and suffering that the men are separated from the boys." - Emil Zatopek
-
03-07-2013, 08:31 AM #206
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 86.5KgSports 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
-
03-08-2013, 10:08 AM #207
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 alreadyLast 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!
Twitter: @MarkGermaine
"It's at the borders of pain and suffering that the men are separated from the boys." - Emil Zatopek
-
03-09-2013, 06:26 AM #208
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!
Twitter: @MarkGermaine
"It's at the borders of pain and suffering that the men are separated from the boys." - Emil Zatopek
-
-
03-10-2013, 04:45 PM #209
10/03
Calories 3,100Kcal
Protein 213g
Fat 80g
Carbs 330gSports 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
-
03-14-2013, 08:01 AM #210
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 340gSports 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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