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MY FITNESS LOG!

2

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  • Registered Users Posts: 106 ✭✭Colm Moran


    Today

    Bench,
    Warm up
    70x5
    80x5
    90x4 (5 with spot)
    80x7
    80x5
    80x5

    Incline bench
    60x8
    60x8
    60x6

    Decline db flys into presses
    15kgx10flys+8presseS
    15kgx8flys+6presses
    12.5kgx12flys+8presss

    Ez bar curs
    15kg each side x 10 for 3sets, 10kg each side x 12 for 2 sets.
    Superseted with
    Dips
    10xbw for 2 sets, 12kg db tricep overhead extensions x 8 for 3 sets.

    Core
    50 crunches
    20 side crunches each side
    20 crunches
    20 reverse crunches on an angled bench.
    20 cable pulls each side. Pulling the trunk in a rotational motion. 40lbs


  • Registered Users Posts: 106 ✭✭Colm Moran


    Just some other news.

    In the proces of building a homemade squat rack for the garage. Bought 140 kg barbell set during the week with my bro. I've taken pics of the racks as we go so I'll put them up on another thread.

    I also signed with maximuscle today. Many thanks to them. I still won't believe it until there stuff arrives at my house.


  • Registered Users Posts: 106 ✭✭Colm Moran


    I had a rough sleep last nights. It's been bad now for a while. I have a cough that's a bit nasty in the morning. Mondays run in combination with hangin out around sick ppl and a lack of sleep have left my system vulnerable... I'm gonna try a pint of green tea with lemon and honey, then get through the 5 kiwis in front of me. Prob a half carton of oj on top of that. O and manuka honey with my porridge...


  • Registered Users Posts: 106 ✭✭Colm Moran


    Military press
    warm up
    47.5x3
    55x3
    62.5x4
    55x5
    55x5
    55x5

    dumbbell shrugs
    35x10
    40x10
    40x10
    40x10

    dumbell curls
    15kgx10
    15kgx10
    12.5kgx10
    suppersetted with
    tricep rope pulldowns
    3x10

    db lateral raises
    14kgx10
    14kgx10
    12kgx10

    hammer curls
    18kgx10
    18kgx10
    18kgx8



    A dream doesn't become reality through magic; it takes sweat, determination and hard work.

    Colm Moran
    Maximuscle Sponsored Athlete


  • Registered Users Posts: 106 ✭✭Colm Moran


    I was feeling very under the weather on Saturday. I have come down with a cough. A combination of a lack of sleep and intense training weakend my immune system. i ended up catchin it off a friend as a result. However... still hit the gym!

    Squat
    Warm up
    95kgx5
    105kgx5
    120kgx5

    Front Squat
    80kgx5
    80kgx5
    75kgx5
    75kgx5

    Lunges wit 28kg dbs
    3x10
    superseted with
    calf raises
    3x10 (270lbs)



    A dream doesn't become reality through magic; it takes sweat, determination and hard work

    Colm Moran
    Maximuscle Sponsored Athlete


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  • Registered Users Posts: 106 ✭✭Colm Moran


    I ended up missing a training session last web but made it the last one which was on at 8am on Saturday. Bit of an odd time for a training session. Match now this evening in Clare.



    A dream doesn't become reality through magic; it takes sweat, determination and hard work.


    Colm Moran
    Maximuscle Sponsored Athlete


  • Registered Users Posts: 106 ✭✭Colm Moran


    Right so i have been busy with exams and training and DIY...

    Check out the link to the Homemade Squat Rack and Bench me and my bro made: http://www.boards.ie/vbulletin/showthread.php?t=2056601521

    Finished Product:
    579768_433862779963530_100000194347485_87974245_594907574_n.jpg

    I have me logs up for next week...

    Got a call up to the Irish Schools Rugby League team, so trying to balance that with football will be interesting...





    A dream doesn't become reality through magic; it takes sweat, determination and hard work.
    Colin Powell


    Colm Moran
    Maximuscle Sponsored Athlete


  • Registered Users Posts: 184 ✭✭KathleenMcCabe


    nice one! fair play :)


  • Closed Accounts Posts: 488 ✭✭Paudee


    Colm Moran wrote: »
    I also signed with maximuscle today. Many thanks to them. I still won't believe it until there stuff arrives at my house.

    -.-


  • Registered Users Posts: 106 ✭✭Colm Moran


    Had training today with the Irish colleges rugby league team. Heading to England in 2 weeks for a tournament.

    Had a football match on sat but we lost.. Bummer...

    Nearly recovered for the cough I had.

    Lifting away in the gym in te garage but I haven't had time to put up numbers. I'm try to study for exams in top of I'll the training.. I'll have stuff up for next week. Can't wait for the maximuscle stuff to arrive!





    A dream doesn't become reality through magic, it take sweat, determination and hard work.
    Colin Powell


    Colm Moran
    Maximuscle Sponsored Athlete


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  • Registered Users Posts: 106 ✭✭Colm Moran


    Tuesday 17th April

    Going old school

    3 dayb split,
    Chest/Back
    Shouldsers/Arms
    Legs

    Day 1 Chest and Back

    Db press 20kg, 32.5kg, 35kg, 37.5 x 9, 37.5 x8
    SS
    Db row 26kg, 42kg, 42kg, 37.5kg, 38.5kg, all x10

    Incline 28kg, 3x10
    SS
    Traps- Reverse flys (body parrallel to grouldn and elbows at 90 degs to body) 10kg, 3x10

    Decline Flys into presses 12.5kg, 15kg, 15kg, 15kg, all x10 flys, x 10 presses.
    SS
    Pull ups narrow mid pronation grip (brachoradialis) 15, 10 ,10

    Db curls 15kg, 15kg, 14kg-7.5kg drop set






    A dream doesn't become reality through magic, it take sweat, determination and hard work.
    Colin Powell


    Colm Moran
    Maximuscle Sponsored Athlete


  • Registered Users Posts: 106 ✭✭Colm Moran


    Day 2
    Shoulders and Arms

    DB Shoulder Press, 20kg, 28kg, 28kg, 28kg (all x10)
    SS
    Pull ups, wide grip 15, 10, 10

    DB Curls on 45' bench 14kg, 14kg, 14kgx9, (all others x 10)
    SS
    Tricep extensions, 10kgx10, 10kgx14, 12kgx10

    DB Lateral Raises 12kgx10, 12kgx10, 10kgx8 + 7.5 kgx6 (drop set)
    SS
    Dips 15 for 1 set, Front Raises 10kgx10 for 1 set, Reverse flys (rear delts) 10kgx10 for 1 set..

    reverse grip BB curls 25kg 3x14
    SS
    Tricep rope pulldown 3x10


    10 mins on the crosstrainer (30s on 30s off). Resistance 15 (off), 50 (on).


    Core
    20 crunches (legs strainght to hit lower fibers)
    20 side crunches each side
    20 crunches (legs strainght to hit lower fibers)
    10 decline crunches
    10 decline crunches







    A dream doesn't become reality through magic, it take sweat, determination and hard work.
    Colin Powell


    Colm Moran
    Maximuscle Sponsored Athlete


  • Registered Users Posts: 106 ✭✭Colm Moran


    Gym today for an hour

    Stretched every lower body muscle 2x30s hold.

    core
    20 crunches hips flexed
    20 crunches hips extended
    20 side crunches each side
    10 rotations on each side (using cable, 50lbs)
    10 rotations on each side (using cable, 50lbs)

    crosstrainer
    10 mins, 30 sec on 30 sec off..


  • Closed Accounts Posts: 488 ✭✭Paudee


    Maximuscle Sponsored Athlete

    Not sure if serious?


  • Registered Users Posts: 106 ✭✭Colm Moran


    Squat warm up..
    90kgx10
    105kgx5
    120kgx7
    110kgx8
    105kgx8

    Deadlift
    125kgx8
    125kgx7
    115kgx7

    Calf Raises (bar across back)
    60kgx10 single leg
    60kgx10 single leg
    60kgx20 double leg

    front Squat
    60kgx10
    60kgx10
    60kgx12




    A dream doesn't become reality through magic, it take sweat, determination and hard work.
    Colin Powell


    Colm Moran
    Maximuscle Sponsored Athlete


  • Registered Users Posts: 106 ✭✭Colm Moran


    Db press;
    26kg w up
    40kg x9,
    40kg x7
    37.5kg x7
    SS
    Db row
    26kg w up
    40kg x10
    40kg x10
    40kg x10

    Incline Db press
    30kg x10
    30kg x10
    30kg x10
    SS
    Wide grip pull ups
    14
    12
    10

    Decline fly into presses
    15kg x10, x10
    15kg x10, x10
    15kg x10, x12
    SS
    Machine rows elbows high
    53lbs x12
    53lbs x12
    53lbs x12

    bicep db curls
    16kg x10
    16kg x10




    A dream doesn't become reality through magic, it take sweat, determination and hard work.
    Colin Powell

    Colm Moran
    Maximuscle Sponsored Athlete


  • Registered Users Posts: 106 ✭✭Colm Moran


    BB press
    20kg w up
    50kg x8
    50kg x8
    50kg x8

    Shrugs
    26kg w up
    32kgx10
    37.5kg x10
    40kg x10
    40kg x10
    SS
    Pullovers
    32kg x10
    37.5kg x10
    37.5kg x8

    DB curls on 45' bench
    15kg x10
    15kg x10
    15kg x10
    10kg x10
    SS
    DB press
    15kg x12
    15kg x12
    15kg x12
    10kg x10

    Front raises
    10kg x10
    10kg x10
    10kg x10
    SS
    rope pull downs
    3x10

    posterior flys
    12kg x10
    12kg x10
    12kg x10
    SS
    hammer curls
    17.5kg x10
    17.5kg x10
    16kg x10




    A dream doesn't become reality through magic, it take sweat, determination and hard work.
    Colin Powell


    Colm Moran
    Maximuscle Sponsored Athlete


  • Registered Users Posts: 106 ✭✭Colm Moran


    Paudee wrote: »
    Not sure if serious?

    Im just trying to find the time at the moment to record and put up my diet and supplementation etc... bare with me, its coming soon.


  • Registered Users Posts: 106 ✭✭Colm Moran


    Went for a 5pm run last night.

    Did a set of bench today
    65x8
    75x5
    85x5
    85x4
    85x4


    Then went training.

    Rest of the day was for stidying, exam tomorrow.


  • Registered Users Posts: 106 ✭✭Colm Moran


    523267_449833181699823_100000194347485_88018366_1577349914_n.jpg

    happy days :)....

    Finding the creatmax extreem and the no+pump up very good..


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  • Registered Users Posts: 106 ✭✭Colm Moran


    6001.png

    Successful trip to England with the Irish Rugby League Student Team.
    I'm second from the right, back row.

    http://www.rli.ie/article/students-enjoy-successful-tour.html


  • Registered Users Posts: 106 ✭✭Colm Moran


    Morning: Creatamax Extreme and Sports Vitamins with breakfast.

    Pre workout: Pump up + NO2

    Workout: Chest and Back

    DB bench press 40kg, 3x8
    SS
    DB Row, 42.5kg, 10,10, 8

    Incline DB press 32.5kg, 8,8,6
    SS
    Wide grip pull ups 12,10,8 (full drop)

    Decline DB fly into press 17.5kg 10/10, 10/10, 8/8
    SS
    wide grip machine pull 130lbs 10, 110lbs, 10,10

    Core
    20 crunches
    20 side crunches
    20 crunches
    20 decline crunches
    10 dips crunches
    12 side dip crunches

    Post workout: Creatamax Extreme







    A dream doesn't become reality through magic, it take sweat, determination and hard work.
    Colin Powell


    Colm Moran
    Maximuscle Sponsored Athlete


  • Registered Users Posts: 106 ✭✭Colm Moran


    morning: cyclone

    Pre gym: pump up + NO2

    shoulder press
    Warm up
    50kg 3x10

    shoulder shrug with barbell
    50kg, 10 double arm
    50kg, 10,10,10 single arm

    DB raises
    20kg x10
    15kg, 10,10
    SS
    rear delt raises
    10kg 10,10,10

    hammer curls
    22.5kg 10,10, 8
    SS
    concentration culrs
    12.5kg 10,10,10

    forearm extension
    2.5kg 3x15

    post gym; Creatamax extreme







    A dream doesn't become reality through magic, it take sweat, determination and hard work.
    Colin Powell


    Colm Moran
    Maximuscle Sponsored Athlete


  • Registered Users Posts: 106 ✭✭Colm Moran


    Felt like ****ing **** today. I had two matches in the last two days, got a bit of a cough after a night out in Sheffield with the Irish lads. I've also started placement, 35hrs a week, so the increased work hours has lead to a lack of sleep.

    Pre: pump up + NO2

    Squat (agian... ****)
    warm up
    120kg 3
    90kg 8,8,8,8,8

    Front squat
    60kg 10,10,10,10,10

    Post: Creatamax Extreme

    Finished up to head off to work








    A dream doesn't become reality through magic, it take sweat, determination and hard work.
    Colin Powell


    Colm Moran
    Maximuscle Sponsored Athlete


  • Registered Users Posts: 106 ✭✭Colm Moran


    Morning: Cyclone, Sports Multivitamin

    chest and back

    Pre: pump up + NO2

    DB press 40kg 8,8,7
    SS
    DB row 42.5kg 12,12,12

    Incline DB press 32.5kg 10,8,7
    SS
    Wide grip pull ups 12,10,8

    Decline flys into press 17.5kg 10,10,8
    SS
    Flat bench BB row 60kg 8, 50kg 10,10

    DB curls 15kg 10
    DB hammer curls 18kg 10

    Core:
    30 crunches
    20 side crunches
    20 crunches
    10 side crunches
    10 decline crunches
    20 pulley rotations 30 lbs
    10 dips crunches

    Cross-trainer: 10 mins 30s on 30s off

    post: Creatamax Extreeme







    A dream doesn't become reality through magic, it take sweat, determination and hard work.
    Colin Powell


    Colm Moran
    Maximuscle Sponsored Athlete


  • Registered Users Posts: 106 ✭✭Colm Moran


    1AOgLbTyUdIFLOpHWX0qjZ0URWdxFU1035.jpeg



    A dream doesn't become reality through magic, it take sweat, determination and hard work.
    Colin Powell

    Colm Moran
    Maximuscle Sponsored Athlete


  • Registered Users Posts: 6,561 ✭✭✭JJayoo


    Free supps and abs...

    Hate you


  • Registered Users Posts: 106 ✭✭Colm Moran


    1SgycEfTQRSR8Wk6pYhdsJ1hvvt524e.jpeg

    Most recent photo...


    I recon im bulkin at the moment as im eating close to 6000 cals a day!!! yup i did the math, i have everything written down.. started a couple of days ago... weights and weight is shooting up. im findin the Creatamax Extreme and the Pump Up + NO2 very good.







    A dream doesn't become reality through magic, it take sweat, determination and hard work.
    Colin Powell


    Colm Moran
    Maximuscle Sponsored Athlete


  • Registered Users Posts: 106 ✭✭Colm Moran


    1d2nH4dpf2W0BF7isOMcURANFDsnP1064e.jpeg

    This is what breakfast looks like.

    120g of Flavins Porridge
    Lots of Manuka Honey :)
    75-100g of chicken in stir-fry mix (yum)
    1 orange
    Maximuscle Sports Multivitamin











    A dream doesn't become reality through magic, it take sweat, determination and hard work.
    Colin Powell


    Colm Moran
    Maximuscle Sponsored Athlete


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  • Registered Users Posts: 106 ✭✭Colm Moran


    May 5th

    Meal 1: Porridge (120g), manuka honey, Kiwi, Maximuscle Multi Vitamin.

    Meal 2: Shephards Pie (250g), green tea and lemon drink

    Meal 3: Shepherds Pie (400g)

    Pre: Maximuscle Pump UP+NO2
    GYM
    Post: Maximuscle Creatamax Extreme

    Meal 4: Brown Rice (100g), Chicken Stir-fry (350G; 150g chicken, 200g mix)

    Meal 5: Brown Rice (100g), Chicken Stir-fry (350G; 150g chicken, 200g mix)

    Meal 6: Brown Rice (75g), Sweet potato/potato mix (100g), Chicken Stir-fry (350G; 150g chicken, 200g mix)


    May 6

    Meal 1: Porridge (120g), manuka honey, Chicken Stir-fry mix (250g), Maximuscle Multi Vitamin.

    Meal 2: Basmatti Rice, Stir-fry mix

    Pre: Maximuscle Pump UP+NO2
    GYM
    Post: Maximuscle Creatamax Extreme

    Meal 3: Basmatti Rice, Stir-fry mix

    Meal 4: Basmatti Rice, Stir-fry mix

    Meal 5: Basmatti Rice, Steak (150g), Garlic, Large onion

    Meal 6: Basmatti Rice (50g), Sweet Potato/Potato mix (100g), Chicken (150g)

    Meal 7: Strawberrys (100g), Orange x2, Chicken (150g)


    May 7

    Meal 1: Porridge (120g), manuka honey, Chicken (100g), Orange, Maximuscle Multi Vitamin.

    Pre: Maximuscle Pump UP+NO2
    GYM
    Post: Maximuscle Creatamax Extreme

    Meal 2: Basmatti Rice (160g), Chicken (150g)

    Meal 3: Veg Soup (1 cup), Orange, Chicken (50g)

    Meal 4: Brown Rice (100g), sweet potato/potato mix (50g), Chicken (100g)

    Meal 5: Brown Rice (120g), Chicken (100g)

    Meal 6: Brown Rice (120g), Chicken (100g)

    Meal 7: Veg Soup (1 Cup), Chicken (50g), Hot lemon drink


    May 8

    Meal 1: Porridge (120g), manuka honey, Chicken (100g), Maximuscle Multi Vitamin.

    Meal 2: Basmatti Rice (125g), Chicken (100g) Stir-fry


    Meal 3: Basmatti Rice (125g), Chicken (100g) Stir-fry

    Meal 4: Basmatti Rice (125g), Chicken (100g) Stir-fry

    Meal 5: Basmatti Rice (125g), Chicken (100g) Stir-fry

    Meal 6: Basmatti Rice (125g), Chicken (100g) Stir-fry

    Meal 7: Basmatti Rice (125g), Chicken (100g) Stir-fry


    May 9

    Meal 1: Porridge (120g), manuka honey, Chicken (75g), Maximuscle Multi Vitamin.


    Meal 2: Basmatti Rice (125g), Chicken (100g) Stir-fry


    Meal 3: Basmatti Rice (125g), Chicken (100g) Stir-fry

    Meal 4: Basmatti Rice (125g), Chicken (100g) Stir-fry

    Meal 5: Sepherds Pie (500g; 300g potato, 200g mince)
    Meal 6: Sepherds Pie (200; 150g potato, 50g mince)
    Meal 7: Sepherds Pie (500g; 300g potato, 200g mince)

    May 10
    Meal 1: Porridge (120g), manuka honey, Mince (75g), Maximuscle Multi Vitamin.
    Meal 2: Sepherds Pie (200; 150g potato, 50g mince)
    Meal 3: Sepherds Pie
    Meal 4: Sepherds Pie, Basmatti Rice
    Meal 5: Basmatti Rice, Chicken Stir-fry
    Meal 6: Basmatti Rice, Chicken Stir-fry

    May 11
    Meal 1: Porridge (120g), manuka honey, Chicken (75g), Maximuscle Multi Vitamin.
    Meal 2: Basmatti Rice, Chicken Stir-fry


    Meal 3: Basmatti Rice, Chicken Stir-fry
    Meal 4: ½ Chicken Bacon sandwich, brown bread, lettuce, onion
    Meal 5: ½ Chicken Bacon sandwich, brown bread, lettuce, onion
    Meal 6: Lamb (2 ribs), Sweet Potato/Potato, Broccoli
    Meal 7: Lamb (2 ribs), Sweet Potato/Potato, Broccoli
    Meal 8: Lamb (2 ribs), Sweet Potato/Potato, Broccoli

    May 12
    Meal 1: Porridge (120g), honey, Mince (100), Orange, Maximuscle Multi Vitamin.
    Meal 2: Sepherds Pie (450g; 300g potato, 150g mince)
    Meal 3: Sepherds Pie (400g; 250g potato, 150g mince)
    Meal 4: Basmatti Rice, Chicken Curry
    Meal 5: Basmatti Rice, Chicken Curry
    Meal 6: Nutragrain Bar, Natural Vally Bar
    Meal 7: Basmatti Rice, Chicken Curry
    Meal 8: Chicken (50g), Broccoli

    May 13
    Meal 1: Porridge (120g), honey, Chicken (75g), Maximuscle Multi Vitamin.
    Meal 2: Roast Chicken, Veg, Sweet Potato/Potato, Gravy
    Run: 5km
    Post: Maxifuel Viper Active
    Meal 3: Roast Chicken, Veg, Sweet Potato/Potato, Gravy
    Meal 4: Roast Chicken, Veg, Sweet Potato/Potato, Gravy
    Meal 5: Porridge (120g)


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