Germaine's Training/Nutrtion Log

**germaine07** · 06-09-2013, 03:10 PM

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

**germaine07** · 06-09-2013, 03:12 PM

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.

**germaine07** · 06-12-2013, 06:11 AM

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 81.30kg

**germaine07** · 06-12-2013, 06:12 AM

11/06

Calories 2,750kcal
Protein 245g
Fat 85g
Carbs 215g

Weighed in at 81.35kg

**germaine07** · 06-12-2013, 06:14 AM

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 80.60kg

**germaine07** · 06-13-2013, 10:10 AM

13/06

Calories 2,600kcal
Protein 231g
Fat 77g
Carbs 210g

Weighed in at 80.80kg

**germaine07** · 06-16-2013, 11:48 AM

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 80.60kg

**germaine07** · 06-16-2013, 11:49 AM

15/06

Calories 3,050kcal
Protein 123g
Fat 95g
Carbs 400g

Weighed in at 81.25kg

**germaine07** · 06-16-2013, 11:51 AM

16/06

Calories 2,730kcal
Protein 219g
Fat 67g
Carbs 260g

Weighed in at 82.20kg

**germaine07** · 06-17-2013, 03:42 AM

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!

**germaine07** · 06-21-2013, 08:42 AM

18/06

Calories 2,500kcal
Protein 242g
Fat 82g
Carbs 175g

Weighed in at 82.20kg

**germaine07** · 06-21-2013, 08:45 AM

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 81.80kg

**germaine07** · 06-21-2013, 08:47 AM

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!

**germaine07** · 06-21-2013, 08:49 AM

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 82.20kg

**germaine07** · 06-24-2013, 03:19 AM

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 81.80kg

**germaine07** · 06-24-2013, 03:20 AM

23/06

Calories 2,530kcal
Protein 205g
Fat 66g
Carbs 252g

Weighed in at 81.60kg

**germaine07** · 09-19-2013, 08:47 AM

So after losing interest, I think I may start to post again, although not regularly. Just some quick updates.

**germaine07** · 09-19-2013, 09:10 AM

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).

**germaine07** · 09-20-2013, 09:18 AM

20/09/2013

Squat
120x5
130x5
140x5

Front Squat
70x3x8

Deadlift
140x5x3

BB Curl
37.5x3x8

Calf Raises
200x3x10

DB Curls
18x2x8

**germaine07** · 09-21-2013, 08:09 AM

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.

**germaine07** · 09-24-2013, 07:07 AM

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.

**germaine07** · 09-28-2013, 07:56 AM

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 stance

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