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MY FITNESS LOG!

2»

Comments

  • 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, Registered Users 2 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


  • Advertisement
  • 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)


  • 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; Chest and Back
    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; Shoulders and Arms
    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; Legs
    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)

    Sprints
    During: Maxifuel Viper Active

    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

    Pre: Maximuscle Pump UP+NO2
    GYM; Chest and Back
    Post: Maximuscle Creatamax Extreme

    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)

    Pre: Maximuscle Pump UP+NO2
    GYM; Shoulders and Arms
    Post: Maximuscle Creatamax Extreme

    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

    Hydrotherapy Class

    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

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

    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)

    Pre: Maximuscle Pump UP+NO2
    GYM; Chest and Back
    Post: Maximuscle Creatamax Extreme

    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)

    Meal 6: Brown bread, orange

    Pre: Maximuscle Pump UP+NO2
    GYM: Shoulders and Arms
    Post: Maximuscle Creatamax Extreme

    Meal 7: Chicken (100g), Porridge (100g)


    Summery: Eating over 5000 cals a day and I'm defiantly seeing the difference. Weight and strength are going up every time I go to the gym. The supplements are helping a lot, Maximuscle Pump UP+NO2 helps a lot with intensity and drive in the gym and Maximuscle Creatamax Extreme is helping with strength gains. Orange flavor is great.
    I stepped on the new bioelectrical impedance reader in the gym. My body fat came out at 4.3%!!?? bit lower than I thought. I was 79KG at the start of this diet, 2 weeks later and I'm now 82K. At the weekends I enjoy a sleep in so I generally miss a meal.
    I have dieted like this before and I gained over 10lbs one summer and saw huge strength gains... I could do with setting up a chicken farm out the back!


    Colm Moran
    Maximuscle Sponsored Athlete


  • Registered Users, Registered Users 2 Posts: 1,127 ✭✭✭colman1212


    Colm Moran wrote: »
    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.

    So you're not sponsored by maximuscle then?!


  • Registered Users Posts: 106 ✭✭Colm Moran


    colman1212 wrote: »
    So you're not sponsored by maximuscle then?!

    Yup... Pretty sweet, they have some great stuff.


  • Registered Users Posts: 106 ✭✭Colm Moran


    *Note
    If there is no space between exercises it means they are superseted.
    DB= Dumbbell
    BB= Barbell
    EZ= EZ bar
    w/= with
    DS= drop set

    BB Shoulder press 50kg 10,10,8
    Wight used, reps in each set, sets are separated by a ","

    DB Shrug 35Kg 12, 40k 10, 45kg 8
    First set used 35kg and did 12 reps
    Second set 40kg and did 10 reps
    Third set 45kg and did 8 reps




    May 6


    BB Shoulder press 50kg 10,10,8
    DB Shrug 35Kg 12, 40kg 10, 45kg 8

    DB Curls 10,10,10
    DB Extensions 10kg 10,10,10

    Lateral Raise 12.5kg 10,10
    Posterior Fly 12.5kg 10,10
    Dips (w/chain) 10,12
    Plank raises 8,8

    Hammer Curls 20kg 10,10,10
    Rope Pull Downs 50lbs 10,10,10

    Wrist Extensions (straight elbow) 5kg 15,15,15

    Wrist Extensions (bent elbow)2.5kg 15,15


    5km run


    May 7

    Squat
    Warm up with bar and 60kg
    120kg 5,4,3
    100kg 10 (FORM!!)
    100kg 10
    60kg 10,10

    Deadlift
    80kg 3x10 (good form)

    Extensions (machine) 73lbs 10,10,10
    Hamstring Curls(machine) 115lbs 10, 130lbs 8, 115lbs 10

    Calf Raises 230lbs 3x12


    Speed Agility Quickness (40mins)


    May 8

    DB Press 42.5kg 6,6,6 (big spot) DS 25kg
    DB Row 45kg 10,10,10 DS 25kg

    Incline 35kg 8,8,7 DS 25kg
    Pull ups (wide grip) 10,8,6 DS smith machine

    Decline DB flys followed by presses 20kg 8/8, 17.5kg 10/10, 10/10
    Machine Row 83lbs 10,10,10

    DB Curls 14kg 8,8,8

    Core
    30 crunches
    20 side crunches
    20 twists on dip bar



    May 9

    Match


    BB Shoulder press 50kg 10,10,11
    DB Shrug 45kg 10,12,14

    DB Curls 17.5kg 10,8 15kg 8 DS 12kg 3, 8kg 4
    DB Extensions 12kg 12,12,12 DS 8kg 4

    Lateral Raise 15kg 10, 12kg 10,8
    Posterior Fly 12.5kg 12,12
    Dips +chain 16,16
    Plank raises 8,5 (feeling of impingement)

    Hammer Curls 20kg 10,10
    Rope Pull Downs 63lbs 10,10

    Wrist Extensions (straight elbow) 6kg 10,8, 4kg 8
    BB prone curls 10,8,6

    Wrist Extensions (bent elbow) 3kg 8


    May 10

    Stretch 2x30sec Hams, Quads, Calves, Ilipsoas, Groin

    Squat
    Warm up with bar and 60kg
    80kg 10,10,10 (SLOW_FORM)

    Front Squat
    70kg 10,10, 65kg 10, 60kg 10 (SLOW-FORM)

    Deadlift 80kg 10,10,10 (SLOW-FORM)

    Extensions (machine) 80lbs 10,10,10
    Hamstring Curls(machine) 115lbs 10,10,10
    Calf Raises 250lbs 10,10,10


    May 11


    DB Press 42.5kg 6,6,6 (spot) DS 25kg
    DB Row 45kg 10,10,10 DS 25kg

    Incline 35kg 8,7,7 DS 25kg
    Pull ups (wide grip) 12,10,10 DS smith machine

    Decline DB flys followed by presses 20kg 10/10, 8/8 17.5kg 10/10
    Machine Row 83lbs 12, 93lbs 10,10 DS 33lbs 10

    BB pronated curls 12,12,12

    DB curls 15kg 10


    May 12

    Hydrotherapy Class (Aqua Jogging)


    May 13

    5km run

    HOME
    Shoulder press 55kg 6,8,7
    EZ Shrug+ 50kg 14, 70kg 12,12

    EZ Curls+ 30kg 10,10,9
    Kick backs 15kg 10,10DS 2.5kg 12,10 DS 2.5kg 12

    Lateral Raise 15kg 10,10,10
    Posterior Fly 10kg 10,10,10
    Ant Raises 20kg (plate) 10,10,10
    Upright EZ row+ 30kg 10,10,15

    EZ Hammer Curls+ 35kg 10,10,8
    EZ press+ 35kg 12,15,15

    BB pronated curls 10,10,8
    Wrist Extensions (straight elbow) 2.5kg 10,10,5


    May 14

    Squat
    Warm up with bar and 60kg
    80kg 10
    100kg 10,10,10 (SLOW-FORM)

    Deadlift
    90kg 3x10
    110kg 10,10,10 (FORM) remember breathing and core stability

    Extensions (machine) 88lbs 10,10,10
    Hamstring Curls(machine) 115lbs 10,10,10
    Calf Raises 250lbs 10,10,10


    May 15

    DB Press 42.5kg 7,6,6 (small spot) DS 25kg
    DB Row 47kg 10,10,10 DS 25kg

    Incline 35kg 10,10,8
    Pull ups (wide grip) 14,12,10 DS smith machine

    Decline DB flys followed by presses 20kg 10/10, 10/10, 10/10
    Machine Row 93lbs 10,10,10


    May 16

    Match


    HOME
    Shoulder press 55kg 8,8,8
    EZ Shrug+ 70kg 12, 80kg 12,12

    EZ Curls+ 30kg 12,12,12
    EZ Tricep Extensions+ 30kg 12,12,14

    Lateral Raise 15kg 10,12,10
    Posterior Fly 10kg 12,10,10
    Ant Raises 20kg (plate) 10,10,10
    Upright EZ row+ 30kg 10,12,15

    EZ Hammer Curls+ 35kg 10,8,10
    EZ press+ 35kg 12,15,20

    BB pronated curls 10,10,10
    Wrist Extensions (straight elbow) 2.5kg 12,10,8


    May 17


    7.5km run


    May 18

    Squat
    Warm up with bar and 60kg
    80kg 10
    100kg 10, 110kg 7, 100kg 10 ATG

    Deadlift
    110kg 10,10,10 (FORM) remember breathing and core stability

    Front Squat
    60kg 10, 70kg 7, 60kg 10

    Extensions (machine) 93lbs 10,10,10
    Hamstring Curls(machine) 145lbs 10,10,10
    Calf raises (bent) 50kg 10,10,10





    Colm Moran
    Maximuscle Sponsored Athlete


  • Registered Users Posts: 106 ✭✭Colm Moran


    Had a rugby league match on thursday and i went over on my ankle during the last play of the game. Im two weeks away from a 4 nations tournament with the Irish students. ICE THE **** OUTA DA BITCH!!!

    Supps are workin wonders i must say.

    Viper Active is great for recovery after matches.

    I find that i need the Pump +NO2 for the days i come home from work wrecked. I forgot to take it one day and i suffered as a result. It gives you a great focus and drive. The 900mg of Arginine in each cap is great, 2-5 mg of arginine will help boost growth hormone.

    Createmax extreme has everything in it i want after the gym and it tastes great. It goes down so easy.

    The multi vits aren't as extreme as some i have taken in the past, which is a good thing. The caps are a lot easier to swallow than big mad tablets.

    The weight gainer bars are heavy enough but its to be expected with all the cals and nutrients your getting. They are great for during the day when everyone else is eating chocolate and crisps. Its a little more sociable eating a bar then downing a shake if your worried about that kinda thing.


    Colm Moran
    Maximuscle Sponsored Athlete


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  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    A distinct lack of chocolate in this log


  • Closed Accounts Posts: 22,819 ✭✭✭✭g'em


    Colm its great to have a top athlete around here but (a) we don't allow food logs and (b) your unsubtle advertisement of Maximuscle is breaking the rules in rather a huge way.Reel it in or stick to a blog.


  • Registered Users Posts: 106 ✭✭Colm Moran


    Sorry lads i have been busy setting up a facebook page.
    http://www.facebook.com/MBrosFitness

    Front squat (ATG)
    warm up with bar
    60kg x12
    70kg x10
    80kg x8
    90kg x5
    90kg x5
    80kg x8
    70kg x10
    60kg x12

    Machine Leg Curls
    5 sets of 10 starting at 145lbs and dropping down after every set.
    Strict 30 second break

    Machine Leg Extension
    5 sets of 10 starting at 80lbs and dropping down after every set.
    Strict 30 second break

    Still nursing my ankle so I havent given legs a good over yet but today felt good. I was happy with it. Did the front squats because I've had problems with my hips because of back squats ( there is a lot less hip flexion in front squats). I also propped my heals on 2.5kg plates to help my form (this is handy if you have tight calves).
    Shoes: Converse


  • Registered Users Posts: 106 ✭✭Colm Moran


    g'em wrote: »
    Colm its great to have a top athlete around here but (a) we don't allow food logs and (b) your unsubtle advertisement of Maximuscle is breaking the rules in rather a huge way.Reel it in or stick to a blog.

    Hey man no prob.


  • Registered Users Posts: 106 ✭✭Colm Moran


    I finished college on the 27th of April and started placement on the 30th. I ate at regular intervals; 0830, 1100, 1330, 1630, 1900 and 2200 hours. A sample of a weekly diet and intake is in the notes section. I was doing a 3 day split; chest/back, shoulders/arms and legs. I lifted 5-6 times a week and did cardio and had football training twice a week with 1 match a week. Some days involved lifting at the gym followed by training. I saw big improvements in strength and endurance. I ended up injuring my ankle in a rugby league match on the last week of my placement, which finished on the 8th of this month.

    I have been off since the 8th, for the last week I have still been training as hard as before (just not legs as much) but my diet and sleep pattern are gone all over the place. Playing Fifa tournaments with the lads until 2 in the morning is not beneficial for the gym. I didn’t get to sleep Friday night till about 4 in the morning, got out of bed at 1 in the afternoon had breakfast and went to the gym. And guess what, I couldn’t shovel sh**. Everything felt heavy as hell, so I only did a partial session.

    Lesson learned. Reset my body clock by forcing myself out of bed this morning at 9 to eat breakfast. I have scheduled out my meals for 0900, 1100, 1330, 1530, 1800, 2000, 2200. So I’m getting 7 meals in now rather than the 4/5 I was getting last week before. Measuring portions again so I know exactly how much I’m getting and regulating my sleep pattern is next.


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  • Registered Users, Registered Users 2 Posts: 1,785 ✭✭✭ferike1


    Eating every two hours just sounds like effort!


  • Registered Users Posts: 106 ✭✭Colm Moran


    ferike1 wrote: »
    Eating every two hours just sounds like effort!

    it is man


  • Registered Users, Registered Users 2 Posts: 39,721 ✭✭✭✭Mellor


    So why don't you eat every 3 or 4 hours and eat 1.5 or 2 times as much food.


  • Registered Users Posts: 106 ✭✭Colm Moran


    Mellor wrote: »
    So why don't you eat every 3 or 4 hours and eat 1.5 or 2 times as much food.

    By eating 6 smaller meals a day rather than the usual 3 you
    - increase the speed of your metabolism, especially if there is lean protein in each meal. A faster metabolism has a number of benefits
    - manage your blood sugar levels better which will prevent cravings and fatigue crashes during the day.
    - allow you to increase your intake of protein as you can only absorb about 30g per sitting.
    For bulking: it allows you to increse your calorie and protein intake.
    For fat loss: if you can manage your smaller meals into healthier options it will save you from snacking on unhealthy foods and help you overcome cravings.


  • Registered Users, Registered Users 2 Posts: 1,785 ✭✭✭ferike1


    Colm Moran wrote: »
    By eating 6 smaller meals a day rather than the usual 3 you
    - increase the speed of your metabolism, especially if there is lean protein in each meal. A faster metabolism has a number of benefits
    - manage your blood sugar levels better which will prevent cravings and fatigue crashes during the day.
    - allow you to increase your intake of protein as you can only absorb about 30g per sitting.
    For bulking: it allows you to increse your calorie and protein intake.
    For fat loss: if you can manage your smaller meals into healthier options it will save you from snacking on unhealthy foods and help you overcome cravings.

    Not necessarily true :D

    Leangains says hi

    http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html


  • Registered Users Posts: 106 ✭✭Colm Moran


    Shoulder Press
    45kg 10, 50kg 10, 8
    DB Shrugs 50kg 10, 45kg 10, 8

    EZ bar curls 15kg(each side) 10, 12.5kg 10, 10kg 10
    DB overhead tricep extensions 32.5kg 10, 10,8

    Lateral raisis 14kg 10, 12kg 10,10
    Posterior DB Flys 14kg 10, 12kg 10,10
    Dips 1 chain 10,10,12

    Hammer curls 18kg 10,10,10
    Tricep rope pulldowns 10,10,10
    (cant remember the weight, I was in zombie mode)

    DB Wrist extension 5kg 10, 10, 8
    Pronated (palms down) BB curls 10,10,10

    Core
    20 crunches
    20 side crunches
    20 crunches


  • Registered Users Posts: 106 ✭✭Colm Moran


    Today: Chest/back

    Cup of coffee

    Warm up 22.5kg
    Db press 42.5kg 8,8,6
    Db row 50kg 10,10,8

    Incline db press 35kg 8, 32.5kg 8,8
    Pull ups wide grip 12,10,8

    Cable crossovers 60lbs 10,10,10 ds 10
    Machine row (horizontal grip) 100lbs 10, 86lbs 10,10 ds 10

    Db curls (on incline bench) 10kg 10,10, 8 ds 8 slow and controlled with exaggerated negative and contraction - strict 30sec breaks

    Db Wrist extensions 5kg 10,10, 2.5kg 12 - strict 30sec breaks


  • Registered Users Posts: 106 ✭✭Colm Moran


    Chest/back

    Cup of coffee

    Warm up 22.5kg
    Db press 42.5kg 8,8,6
    Db row 50kg 10,10,8

    Incline db press 35kg 8, 32.5kg 8,8
    Pull ups wide grip 12,10,8

    Cable crossovers 60lbs 10,10,10 ds 10
    Machine row (horizontal grip) 100lbs 10, 86lbs 10,10 ds 10

    Db curls (on incline bench) 10kg 10,10, 8 ds 8 slow and controlled with exaggerated negative and contraction - strict 30sec breaks

    Db Wrist extensions 5kg 10,10, 2.5kg 12 - strict 30sec break


  • Registered Users Posts: 106 ✭✭Colm Moran


    Legs

    all i did was 10 sets of front squats
    (warm up with the bar)
    60kg 12
    60kg 12
    70kg 10
    80kg 8
    90kg 5
    90kg 5
    80kg 8
    70kg 10
    60kg 12
    60kg 12


  • Registered Users Posts: 106 ✭✭Colm Moran


    Chest and Back

    No cup of coffee today

    Warm up 22.5kg
    Db press 42.5kg 8,7,6 (with a spot)
    Db row 50kg 10,10, 47.5kg 8

    Incline db press 32.5kg 10,8,7
    Pull ups wide grip 12,10,8 (needed some rest between last few reps)

    Cable crossovers 60lbs 10,10,10 drop set 10
    Machine row (horizontal grip) 93lbs 12,12,12

    BB curls with pronated grip. 20kg 10,10,10

    Core
    20 crunches
    20 side crunches
    20 crunches
    16 supermans

    Ankle rehab

    wobble board 3x30secs
    1 leg stance with eyes closed 2x30sec
    Plyometrics: (1 leg springs off ball of feet)
    -Forward and back
    -left and right
    Sidesteps

    My numbers were definatly down today. THis is because 1- i didnt drink any coffee before, 2- my sleep is disturbed, 3- as a result of a poor sleep pattern im missing meals

    Plan; sort out sleep and meals and weights will follow. Also do more cardio as ankle is getting better.


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  • Registered Users Posts: 106 ✭✭Colm Moran


    Cardio today;

    Cross-trainer:
    -10 mins of 30sec on 30sec off. Resistance at 50 when on and 15 when off.
    -5 mins recovery on resistance 15
    -10 mins of 30sec on 30sec off. Resistance at 50 when on and 15 when off.
    10 mins recovery at resistance 15
    -10 mins of 30sec on 30sec off. Resistance at 50 when on and 15 when off.

    Stretching
    Ankle rehab exercises

    Cross-trainer: 10 mins of 30sec on 30sec off. Resistance at 50 when on and 15 when off


  • Registered Users Posts: 106 ✭✭Colm Moran


    ferike1 wrote: »

    I have heard about this. It will benefit people who struggle to with their calorie intake, we all know that reducing calories will reduce fat. However trust me when i say, if your are doing any kind of fasting your potential for muscle and strength gains will be reduced and any kind of sports performance will be considerably hindered.

    If your goal is simply to lose fat then this has a potential.


  • Registered Users, Registered Users 2 Posts: 39,721 ✭✭✭✭Mellor


    Colm Moran wrote: »
    - increase the speed of your metabolism, especially if there is lean protein in each meal. A faster metabolism has a number of benefits
    - allow you to increase your intake of protein as you can only absorb about 30g per sitting.

    Increasing meal frequency doesn't increase metabolism. It might be distributed slightly differently (might not also), but the load over the whole day is the same.
    The idea that you can only abosrb 30g of protein in one sitting is a myth.
    A decent steak would have double or triple that. If the excess above 30g was going to waste, then most people would be in a constant deficit.


  • Registered Users, Registered Users 2 Posts: 1,785 ✭✭✭ferike1


    Colm Moran wrote: »
    I have heard about this. It will benefit people who struggle to with their calorie intake, we all know that reducing calories will reduce fat. However trust me when i say, if your are doing any kind of fasting your potential for muscle and strength gains will be reduced and any kind of sports performance will be considerably hindered.

    If your goal is simply to lose fat then this has a potential.

    I am going to have to disagree with you on this one. I have made great gains (and judging by the facebook page, so have many others). All my lifts went up while my weight went down. I train fasted everyday.

    I am not trying to force anything down your throat or saying that my way is better, just highlighting that there isnt just one way of doing things, and some ways are also less effort. :D


  • Registered Users Posts: 106 ✭✭Colm Moran


    Mellor wrote: »
    Increasing meal frequency doesn't increase metabolism. It might be distributed slightly differently (might not also), but the load over the whole day is the same.
    The idea that you can only abosrb 30g of protein in one sitting is a myth.
    A decent steak would have double or triple that. If the excess above 30g was going to waste, then most people would be in a constant deficit.

    You are on the money lads, I was wrong. I had a look into what you said and i came across these articles. Cheers for sharing the knowledge. Maybe ill start eating my 5 chicken breasts all in one go!

    Soeters MR, et al. Intermittent fasting does not affect whole-body glucose, lipid, or protein metabolism. Am J Clin Nutr. 2009 Nov;90(5):1244-51.

    Stote KS, et al. A controlled trial of reduced meal frequency without caloric restriction in healthy, normal-weight, middle-aged adults. Am J Clin Nutr. 2007 Apr;85(4):981-8.


  • Registered Users Posts: 106 ✭✭Colm Moran


    ferike1 wrote: »
    I am going to have to disagree with you on this one. I have made great gains (and judging by the facebook page, so have many others). All my lifts went up while my weight went down. I train fasted everyday.

    I am not trying to force anything down your throat or saying that my way is better, just highlighting that there isnt just one way of doing things, and some ways are also less effort. :D

    You are on the money lads, I was wrong. I had a look into what you said and i came across these articles. Cheers for sharing the knowledge. Maybe ill start eating my 5 chicken breasts all in one go!

    Soeters MR, et al. Intermittent fasting does not affect whole-body glucose, lipid, or protein metabolism. Am J Clin Nutr. 2009 Nov;90(5):1244-51.

    Stote KS, et al. A controlled trial of reduced meal frequency without caloric restriction in healthy, normal-weight, middle-aged adults. Am J Clin Nutr. 2007


  • Registered Users Posts: 106 ✭✭Colm Moran


    Shoulders and arms

    Warm up with bar
    Shoulder Press
    50kg 10, 10, 9
    DB Shrugs 45kg 10, 10, 10

    DB curls 14kg 10, 10, 8 drop set 10kg 4
    DB overhead tricep extensions 35kg 10, 10, 32.5kg 12

    Lateral raisis 10kg 14, 12kg 10,10 drop set 8kg 4, 4kg 4
    Posterior DB Flys 10kg 12, 12kg 10,10 drop set 8kg 4, 4kg 8
    Dips 2 chains 10,10, 10 drop set 1 chain 4, no chain 4

    Hammer curls 20kg 10,10,10
    Tricep rope pulldowns 10,10,10

    DB Wrist extension 5kg 10, 10, 8
    Pronated (palms down) BB curls 10,10,10

    Core
    20 crunches
    20 decline crunches
    20 trunk rotations with cable


  • Registered Users Posts: 106 ✭✭Colm Moran


    30th
    Front squat
    60kg 12
    70kg 10
    80kg 8
    90kg 5 x4
    80kg 6
    70kg 8
    60kg 10
    60kg 12

    Fiotball Training

    29th
    Chest and back

    22kg warm up.
    Db press42.5kg 7 35kg 10 35kg 10 (weight was down, didn't feel strong, off. Creatine for approx 3 weeks, not measuring macro, high amount of intense long duration cardio)
    Db row 35kg 12, 12,12

    Incline db press 30kg 3x10
    Wide grip pull ups 12,10,8 not as easy, needed rest

    Db flys 15kg 3x12
    Machine row 83lbs 3x12


  • Registered Users Posts: 106 ✭✭Colm Moran


    I took a few days off to finish up the website and to rest up as i was feeling a bit run down. hppt://mbrosfitness.tk
    Im counting all my food again so thats tightened thinks up. Im also taking creatine again.

    Im changing up my program to strictly hypertrophy. Everything is done slowly and in a very controlled manner. The TUT (time under tension) is a lot higher than my previous program. I will takes approx 3 seconds to lower the weight and another 3 secs to raise it.

    4th chest and triceps

    Push incline
    Wup
    10kg 12, 12
    15kg 12, 10

    Db press
    32.5kg 10
    27.5kg 10
    20kg 10

    Incline flys 10kg 14
    12kg 14 16

    Tricep ext

    Push press 110kg 3xq10

    Tricep extension ezbar 3x10


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  • Registered Users Posts: 106 ✭✭Colm Moran


    Back and Biceps

    Lat pulldown 3x8-12

    Tbar row 3x8-12

    Barbell Row 3x8-12

    Machine Row 3x8-12

    Dumbbell Curls 3x8-12

    Hammer Curls 3x8-12

    Reverse rip curls 3x8-12

    Concentration Curls 3x8-12


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