Germaine's Training/Nutrtion Log

**germaine07** · 09-06-2012, 05:55 PM

Name - Mark
Age - 21
Weight - 83kg/184lb (Already up from 81.5kg in last 3-4week)
Goal - Slow Bulk. Hoping average 1kg per month.

Basically, just starting back in the gym after about a month off due to vacation, summer antics and only recovering from wisdom teeth extraction. Feel like I lost some strength due to not eating enough and drinking all my calories but that's what summer is for. I am gonna increase calories 200Kcal a week until I hit 3,000-3,200Kcal and see where I need to go from there. Starting at 2,600Kcal. Now I'm motivated to pack on some quality muscle and improve my lifts.
I'm just starting a 4day Push/Pull in which Jason was a big help, although depending on my college routine, I could end up reverting back to 3x full body.
Lifts will be in kilograms & only working sets will be recorded. WeightxSetsxReps

**germaine07** · 09-06-2012, 05:57 PM

Push Day

Squat 115x5x5

Bench 82.5x2x5
80x3x5

OHP 50x2x5
47.5x3x5

Leg Press 250x4x8

Calf Raise (on Leg Press) 195x3x10

Skullcrushers 40x2x8

Calories 2,850kcal
Protein 186g
Fat 108g
Carbs 260g

**germaine07** · 09-07-2012, 09:24 AM

Calories - 2,830kcal
Protein - 227g
Fat - 102.5g
Carbs - 222g

**germaine07** · 09-08-2012, 06:13 AM

Pull Day

Clean & Press 55x5x5

SLDL 110x5x5

BB Row 82.5x5x5

BB Shrugs 110x4x6

Wide Grip Pull-ups BWx3x6

Alternating DB Curls 16x2x8

My friends band are launching their CD tonight so I will be attending and drinking until the early hours of the morning. I expect macros to look something like:

Calories - 2,906kcal
Protein - 201.5g
Fat - 38.5g
Carbs - 173g (80g from Cider)

Weighed in at 83.5kg in gym.

**germaine07** · 09-09-2012, 03:03 PM

The hangover binge today. I always over-eat the day following a night of drinking. And to top it off my sunday 60min game of football was cancelled.

Calories 3,600kcal
Protein 209.5g
Fat 153.5g
Carbs 331.5g

**germaine07** · 09-10-2012, 07:28 AM

Push Day

Squat 120x5x5

Bench 80x5x5

OHP 50x5x5

Calf Raises (Leg Press Machine) 195x3x9

Dips BW+10x1x8
BW+15x1x8

Calories 2,660kcal
Protein 226g
Fat 102.5g
Carbs181.5g

**germaine07** · 09-11-2012, 07:05 AM

Pull Day

Deadlift 150x1x5

BB Row 82.5x5x5

BB Upright Row 45x3x10

DB Rear Delt Flys 10x3x10

Chin-ups BWx1x(8x6x4)

Cable Crunches 35x3x12

Calories 2,860kcal
Protein 221.5g
Fat 95g
Carbs 252g

Today was my first day back at college and I got my timetable. Considering changing from Mon,Tue,Thur,Sat to Mon,Wed,Fri,Sat, as I think it may fit my schedule slightly better. Thoughts?

**tjwoody** · 09-11-2012, 08:38 AM

im going back to school myself and gonna be lifting on a sun, mon, thurs, fri schedule.

**germaine07** · 09-11-2012, 09:02 AM

Originally Posted by tjwoody

im going back to school myself and gonna be lifting on a sun, mon, thurs, fri schedule.

Yeah I was waiting for my timetable to see if I needed to revert back to 3day week, but it's not too bad. I may stick to my current days because if I train friday, i''l have to go before college and I work until 12am so I need all the sleep I can get lol.

**germaine07** · 09-12-2012, 07:30 AM

Calories 2,810kcal
Protein 214g
Fat 91g
Carbs 258.5g

Actually, I'll be doing 2hours of Pilates on tuesdays and 2hours of studio aerobics on thursday so I think I will switch. I don't do anything other exercise on wednesdays or fridays. Mondays I am going to train on a 2hour break, and then I have 2hours of swimming, so I'll train 1st.

**germaine07** · 09-13-2012, 09:56 AM

Push Day

Squat 122.5x5x3

Front Squat 60x3x5

Bench 80x5x5

OHP 50x1x5
47.5x4x5

Dips BW+15x2x6

Very unhappy with today's workout. Disappointed in my squats and just felt weak overall. There could be a couple of reasons for this. First of all this was my 1st time training not fasted in a long time and I've seen people report that they feel weaker when they don't train fasted, although I had consumed about 90g carbs 2-3hours prior. Secondly I had a 60-75min studio aerobics class this morning which was actually quite tiring. This too could have had an impact. Calories have been in the 2800-2900 range this week and I've gained strength on 2400-2600 coming up to my holiday. I'll be upping to 3,000kcal anyway out of frustration.

Calories 2,972kcal
Protein 233g
Fat 88g
Carbs 301g

**germaine07** · 09-14-2012, 03:16 PM

Calories 3,110kcal
Protein199g
Fat 105g
Carbs 312g

**Nexxus** · 09-15-2012, 02:42 AM

sup

im in!

**germaine07** · 09-15-2012, 02:10 PM

Originally Posted by Nexxus

sup

im in!

Cool. Welcome!

Pull Day

Clean & Press 60x5x5

BB Row 82.5x6x5

Wide Grip Pull-ups BWx3x5

BB Shrugs 120x3x8

Incline DB Curls 16x2x8

Kneeling Cable Crunch 38.5x3x12

Calories 2,890kcal
Protein 204g
Fat 90g
Carbs285g

**germaine07** · 09-16-2012, 05:11 PM

Got to play my 5-a-side football this week

Calories 3,100kcal
Protein 184.5g
Fat 118g
Carbs 292g

**germaine07** · 09-17-2012, 10:44 AM

Push Day

Squat 222.5x5x5

Bench 82.5x1x5
80x4x5

OHP 50x5x5

Calf Raises 145x3x12

Dips BW 2x12

Kneeling Cable Crunches 42x2x12

Also done swimming today. God I am unfit. Done something like only 20 lengths before moving onto my life guarding rescues and finished off with a game of water polo. About 90mins

Calories 3,070kcal
Protein 197.5g
Fat 97.5g
Carbs 324g

**germaine07** · 09-18-2012, 11:12 AM

Pull Day

Deadlift 160x1x4

BB Row 85x5x5

BB Upright Row 42.5x3x10

Chin ups BWx3x8

Rear Flyes 12x3x10

Weighted Crunch 85x3x12

Had my graduation today and will be heading out tonight so again a lot of alcohol will be consumed. That's also why I'm training today and not tomorrow.

Calories 3,200kcal
Protein 232g
Fat 52g
Carbs 300g

**Nexxus** · 09-18-2012, 11:15 AM

Damn strong deadlifts! And wow congrats on graduating bro, enjoy ur night!

**germaine07** · 09-19-2012, 04:46 PM

Originally Posted by Nexxus

Damn strong deadlifts! And wow congrats on graduating bro, enjoy ur night!

Thanks. I'm going to attempt a 200kg deadlift in the coming weeks for a PR. Chalk is a great accessory. And I had a good, crazy night

Thanks!

Okay so yesterday's calories would have more likely been about 5,000kcal as opposed to the 3200-3500 I was hoping for. Drank a bit more than anticipated and went back to a house party and cooked up some pizzas and had pringles and toast

Most bloated I've been in a while. Also only got like 1-2hours sleep. Today's calories are more of a guesstimate, basically 1meal was a guesstimate.

Calories 3,000kcal
Protein 180g
Fat 110g
Carbs 300g

May lower to 2,500kcal tomorrow and increase by 100kcal until back to 3,000+ to try compensate slightly for yesterday. I'll let my appetite decide.

**germaine07** · 09-20-2012, 10:09 AM

Push Day

Squat 125x5x5

Bench 80x5x5

OHP 50x3x5
47.5x2x5

Leg Press 250x4x8

Skull Crushers 40x2x10

Weighted Reverse Crunches 20x3x12

Calories 2,528kcal
Protein 255g
Fat 62g
Carbs 213g

**germaine07** · 09-21-2012, 11:36 AM

Calories 2,780kcal
Protein 224g
Fat 87g
Carbs 239g

**germaine07** · 09-22-2012, 06:20 AM

Pull Day

Clean & Press 62.5x5x4

BB Row 90x5x5
100x1x3

SLDL 120x5x5

BB Shrug 120x3x8

Wide-Grip Pull-ups BWx3x6

Incline DB Curls 16x2x8

Cable Crunches 45x3x12

Calories 2,945kcal
Protein 202g
Fat 95g
Carbs 297g

**germaine07** · 09-23-2012, 04:46 PM

Played 5-a-side football tonight for 60mins. Felt a lot fitter and more energetic than last week.

Calories 3,045kcal
Protein 209g
Fat 97g
Carbs 303g

**germaine07** · 09-24-2012, 07:54 AM

Push Day

Squat 127.5x5x5

Bench 82.5x5x5

OHP 50x3x5
52.5x1x5
55x1x5

Standing Calf Raise 135x4x10 (On Hammer Strength)

Dips BW+10x2x10

Kneeling Cable Crunch 45x3x12

Calories 3,170kcal
Protein 235g
Fat 102g
Carbs 300g

**germaine07** · 09-25-2012, 09:00 AM

Calories 3,075kcal
Protein 224g
Fat 94g
Carbs 309g

Done Pilates today too. The warm-up and stretching is harder than the core work IMO lol.

**Nexxus** · 09-25-2012, 11:19 AM

Originally Posted by germaine07

Calories
Done Pilates today too. The warm-up and stretching is harder than the core work IMO lol.

LOL, yeah I agree with that

**germaine07** · 09-26-2012, 06:03 AM

Originally Posted by Nexxus

LOL, yeah I agree with that

Yeah, I got pretty tight Hip Flexors from squatting and as much as I stretch my Hamstrings, they don't improve much. I find flexibility fades fairly quickly if you are not consistent. Hopefully the Pilates will help me!

Pull Day

Clean & Press 62.5x5x4

BB Row 90x5x5
100x1x4

SLDL 115x5x3 (Need chalk next time. Grip went)

BB Shrugs 115x5x6

Pull-ups BWx3x6

DB Incline Curls 16x2x8
16x1x6

Kneeling Cable Crunch 48x3x12

Calories 3,170kcal
Protein 198g
Fat 95.5g
Carbs 354g

**Nexxus** · 09-26-2012, 11:12 AM

Originally Posted by germaine07

Yeah, I got pretty tight Hip Flexors from squatting and as much as I stretch my Hamstrings, they don't improve much. I find flexibility fades fairly quickly if you are not consistent. Hopefully the Pilates will help me!

Yeah definitely know what you mean there, I got tight hip flexors too and can def see how pilates could help out. Need to start takin pilates classes lol

**germaine07** · 09-27-2012, 08:35 AM

Originally Posted by Nexxus

Yeah definitely know what you mean there, I got tight hip flexors too and can def see how pilates could help out. Need to start takin pilates classes lol

I'm doing it as part of my course. Also going to do a spin workshop and fitball workshop. Hopefully more.

Today done a bit of fitness studio aerobics, not much.

Calories 3,185kcal
Protein 222g
Fat 100g
Carbs 329g

**germaine07** · 09-28-2012, 09:44 AM

Push Day

Squat 130x5x5
140x1x3

Bench 85x1x5
80x4x5

OHP 52.5x5x5

Calf Raises 140x3x10 (Hammer Strength)

BB Skullcrushers 40x2x8
40x1x6

Kneeling Cable Crunch 45.5x3x12

Forgot about Leg Press today.....

Calories 3,140kcal
Protein 216g
Fat 95g
Carbs 326g

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