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22-04-2012, 15:11   #46
Colm Moran
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Legs at home

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


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22-04-2012, 15:18   #47
Colm Moran
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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

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22-04-2012, 15:27   #48
Colm Moran
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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


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22-04-2012, 15:29   #49
Colm Moran
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Quote:
Originally Posted by Paudee View Post
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.
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24-04-2012, 01:02   #50
Colm Moran
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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.
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01-05-2012, 21:39   #51
Colm Moran
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Posts: 105


happy days ....

Finding the creatmax extreem and the no+pump up very good..
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01-05-2012, 21:46   #52
Colm Moran
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Posts: 105


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
Colm Moran
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Posts: 105
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


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Last edited by Colm Moran; 01-05-2012 at 22:19.
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04-05-2012, 23:48   #54
Colm Moran
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Posts: 105
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


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04-05-2012, 23:59   #55
Colm Moran
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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


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05-05-2012, 16:39   #56
Colm Moran
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Posts: 105
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


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05-05-2012, 17:09   #57
Colm Moran
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Posts: 105




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

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05-05-2012, 18:54   #58
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Free supps and abs...

Hate you
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08-05-2012, 22:45   #59
Colm Moran
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Posts: 105


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


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08-05-2012, 22:50   #60
Colm Moran
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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


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