Germaine's Training/Nutrtion Log

**germaine07** · 02-13-2013, 07:10 AM

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.

**dohste** · 02-15-2013, 07:16 AM

In to follow!

Nice work on the detailed and persistent log! Curious what you track your macros with - MyFitnessPal?

**germaine07** · 02-15-2013, 07:23 AM

Originally Posted by dohste

In to follow!

Nice work on the detailed and persistent log! Curious what you track your macros with - MyFitnessPal?

Yeah. I use to use FitDay but changed over to MyFitnessPal a couple month back and it's much better.

**germaine07** · 02-15-2013, 07:26 AM

14/02

Calories 3,835Kcal
Protein 209g
Fat 104g
Carbs 484g

**germaine07** · 02-15-2013, 07:29 AM

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 86.9kg

**germaine07** · 02-16-2013, 10:31 AM

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 86.4kg

**germaine07** · 02-17-2013, 01:57 PM

17/02

Calories 3,505Kcal
Protein 211g
Fat 95g
Carbs 410g

**germaine07** · 02-18-2013, 09:20 AM

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 520g

**germaine07** · 02-20-2013, 07:15 AM

19/02

Calories 3,820Kcal
Protein 204g
Fat 83g
Carbs 525g

**germaine07** · 02-20-2013, 07:18 AM

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 86.7Kg

**germaine07** · 02-22-2013, 08:57 AM

21/02

Calories 4,200Kcal
Protein 208g
Fat 95g
Carbs 585g

**germaine07** · 02-22-2013, 09:01 AM

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 86.9kg

**germaine07** · 02-23-2013, 06:55 AM

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!

**germaine07** · 02-25-2013, 07:15 AM

24/02

Calories 3,430Kcal
Protein 178g
Fat 134g
Carbs 355g

**germaine07** · 02-25-2013, 07:18 AM

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.

**germaine07** · 02-27-2013, 09:02 AM

26/02

Calories 4,000Kcal
Protein 208g
Fat 97g
Carbs 541g

**germaine07** · 02-27-2013, 09:04 AM

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 86.8Kg

**germaine07** · 03-01-2013, 08:24 AM

28/02

Calories 4,270Kcal
Protein 211g
Fat 108g
Carbs 570g

**germaine07** · 03-01-2013, 08:28 AM

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.

**cldillmann1** · 03-01-2013, 08:32 AM

keep it up!!!

**germaine07** · 03-02-2013, 05:58 AM

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.

**germaine07** · 03-03-2013, 03:55 PM

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.

**germaine07** · 03-04-2013, 09:36 AM

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 338

**germaine07** · 03-05-2013, 11:30 AM

05/03

Calories 3,250Kcal
Protein 219g
Fat 91g
Carbs 347g

**germaine07** · 03-06-2013, 06:21 AM

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 86.4Kg

**germaine07** · 03-07-2013, 08:31 AM

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 86.5Kg

**germaine07** · 03-08-2013, 10:08 AM

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 already

**germaine07** · 03-09-2013, 06:26 AM

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.

**germaine07** · 03-10-2013, 04:45 PM

10/03

Calories 3,100Kcal
Protein 213g
Fat 80g
Carbs 330g

**germaine07** · 03-14-2013, 08:01 AM

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 340g

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