Podfile.lock から sed で抜き出してコピペ
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$ cat Podfile.lock | sed -e "s/^ - \(.*\) (\(.*\))/pod \"\1\", \"\2\"/"
PODS:
pod "AFNetworking", "1.3.2"
pod "JLRoutes", "1.3"
pod "OCMock", "2.2.1"
pod "Reachability", "3.1.1"
pod "RHAddressBook", "1.0.2"
pod "SVWebViewController", "0.1"