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
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Thread: Germaine's Training/Nutrtion Log
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12-08-2012, 11:51 AM #121
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!
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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12-08-2012, 11:59 AM #122
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!
Twitter: @MarkGermaine
"It's at the borders of pain and suffering that the men are separated from the boys." - Emil Zatopek
-
12-09-2012, 11:59 AM #123
09/12
Calories 3,385kcal
Protein 255g
Fat 97g
Carbs 351.5gSports 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
-
12-10-2012, 04:46 AM #124
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 366gLast 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!
Twitter: @MarkGermaine
"It's at the borders of pain and suffering that the men are separated from the boys." - Emil Zatopek
-
-
12-11-2012, 08:51 AM #125
11/12
Calories 3,350kcal
Protein 205.5g
Fat 93.5g
Carbs 407gSports 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
-
12-12-2012, 08:16 AM #126
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 409gSports 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
-
12-14-2012, 11:26 AM #127
13/12
Calories 3,530kcal
Protein 214g
Fat 112.5g
Carbs 400gSports 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
-
12-14-2012, 11:30 AM #128
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 434.5gLast 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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12-16-2012, 07:11 AM #129
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 350gSports 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
-
12-18-2012, 11:17 AM #130
16/12
Calories 3,390kcal
Protein 217.5g
Fat 77g
Carbs 438.5gSports 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
-
12-18-2012, 11:21 AM #131
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 420gSports 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
-
12-18-2012, 11:24 AM #132
18/12
Calories 3,485kcal
Protein 198.5g
Fat 97g
Carbs 437gSports 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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12-18-2012, 05:11 PM #133
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12-19-2012, 08:38 AM #134
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
Just as I snap some **** upLast 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!
Twitter: @MarkGermaine
"It's at the borders of pain and suffering that the men are separated from the boys." - Emil Zatopek
-
12-21-2012, 10:18 AM #135
20/12
Calories 3,085kcal
Protein 186g
Fat 99.5g
Carbs 344.5gSports 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
-
12-21-2012, 10:24 AM #136
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!
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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12-28-2012, 04:02 AM #137
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 193.5gSports 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
-
12-29-2012, 10:42 AM #138
28/12
Calories 2,700kcal
Protein 233g
Fat 93g
Carbs 222gSports 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
-
12-29-2012, 10:47 AM #139
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 234gSports 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
-
01-07-2013, 05:13 AM #140
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!
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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01-07-2013, 05:29 AM #141
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 413gLast 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!
Twitter: @MarkGermaine
"It's at the borders of pain and suffering that the men are separated from the boys." - Emil Zatopek
-
01-08-2013, 04:24 PM #142
08/01
Calories 3,500kcal
Protein 192g
Fat 104g
Carbs 413gSports 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
-
01-09-2013, 11:33 AM #143
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 425gLast 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,
Then Chew it!
Twitter: @MarkGermaine
"It's at the borders of pain and suffering that the men are separated from the boys." - Emil Zatopek
-
01-10-2013, 04:15 PM #144
10/01
Calories 3,650kcal
Protein 223g
Fat 105g
Carbs 420gSports 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
-
-
01-12-2013, 01:26 PM #145
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 440gSports 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
-
01-12-2013, 01:29 PM #146
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 460gSports 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
-
01-13-2013, 01:04 PM #147
13/01
Calories 3,605kcal
Protein 235g
Fat 101g
Carbs 405gSports 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
-
01-14-2013, 11:25 AM #148
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 467gSports 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
-
-
01-17-2013, 09:51 AM #149
15/01
Calories 3,795kcal
Protein 234g
Fat 106g
Carbs 440gSports 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
-
01-17-2013, 09:55 AM #150
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 445gSports 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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