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
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| 22-04-2012, 15:18 | #47 |
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chest and back
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 |
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| 22-04-2012, 15:27 | #48 |
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Registered User
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Shoulders and Arms
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 |
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| 01-05-2012, 21:46 | #52 |
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 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-e...sful-tour.html |
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| 01-05-2012, 21:53 | #53 |
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Registered User
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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 Last edited by Colm Moran; 01-05-2012 at 22:19. |
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| 04-05-2012, 23:48 | #54 |
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Registered User
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shoulders at home
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 |
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| 04-05-2012, 23:59 | #55 |
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Legs at home
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 |
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| 05-05-2012, 16:39 | #56 |
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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 |
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| 08-05-2012, 22:45 | #59 |
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 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 |
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| 08-05-2012, 22:50 | #60 |
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 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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