Pofi
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23rd of December Before training Breakfast: Tomatoes, carrots, bell pepper Snack: Bananas Lunch: Salad with tomatoes, sprouted seeds, cabbage, kidney beans Snack: Almonds, sultanas Training (about 1,5h) core ab isolator(F2) 13reps x 84pounds core ab isolator(F2) 5reps x 88pounds core ab isolator(F2) 4reps x 92pounds lower back(F3) 13reps x 110pounds lower back(F3) 6reps x 120pounds lower back(F3) 5reps x 130pounds hip extension(A1) 14reps x 232pounds rear delt pec fly(C5) 14reps x 110 pounds rear delt pec fly(C5) 5reps x 120 pounds rear delt pec fly(C5) 4reps x 130 pounds torso arm(C3) 15reps x 194pounds seated row(C7) 14reps x 148pounds hip adduction(A4) 13reps x 186pounds hip abduction(A3) 12reps x 116pounds leg press(B6) 13reps x 338pounds overhead press(E3) 15reps x 106pounds arm cross(D5) 13reps x 102pounds core torso rotation(F1) 15reps x 82pounds biceps curl(H1) 15reps x 92pounds bicep curl(H1) 5reps x 96pounds bicep curl(H1) 4reps x 100pounds triceps extension(H2) 15reps x 64pounds triceps extension(H2) 6reps x 68pounds triceps extension(H2) 5reps x 72pounds After training Dinner: Dried figs Total of day 2786.9 calories, 63.95g protein, 547.66g carbohydrates, 27.69g fat
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20th of December Before training Breakfast: Tomatoes, carrots, bananas, almonds, sultanas Training (about 1,5h) core ab isolator(F2) 13reps x 84pounds core ab isolator(F2) 6reps x 88pounds core ab isolator(F2) 4reps x 92pounds lower back(F3) 13reps x 110pounds lower back(F3) 5reps x 120pounds lower back(F3) 4reps x 130pounds hip extension(A1) 14reps x 232pounds rear delt pec fly(C5) 13reps x 110 pounds rear delt pec fly(C5) 5reps x 120 pounds rear delt pec fly(C5) 4reps x 130 pounds torso arm(C3) 14reps x 194pounds seated row(C7) 14reps x 148pounds hip adduction(A4) 13reps x 186pounds hip abduction(A3) 13reps x 116pounds leg press(B6) 13reps x 338pounds overhead press(E3) 14reps x 106pounds arm cross(D5) 12reps x 102pounds core torso rotation(F1) 15reps x 82pounds biceps curl(H1) 15reps x 92pounds bicep curl(H1) 5reps x 96pounds bicep curl(H1) 4reps x 100pounds triceps extension(H2) 13reps x 64pounds triceps extension(H2) 6reps x 68pounds triceps extension(H2) 5reps x 72pounds After training Lunch: Kidney beans Dinner: Smoothie with lettuce, tomatoes, sultanas and cabbage, almonds Total of day 3015.4 calories, 90.22g protein, 447.15g carbohydrates, 86.73g fat
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16th of December First training after my holiday. Not as bad as I have thought. Before training Breakfast: Kidney beans, tomatoes Snack: Kohlrabi, carrots, almonds, sultanas Lunch: Salad with tomatoes, lettuce, onions, sprouted seeds, cabbage Snack: Bananas Training (about 1,5h) core ab isolator(F2) 13reps x 84pounds core ab isolator(F2) 5reps x 88pounds core ab isolator(F2) 3reps x 92pounds lower back(F3) 12reps x 110pounds lower back(F3) 4reps x 120pounds lower back(F3) 4reps x 130pounds hip extension(A1) 12reps x 232pounds rear delt pec fly(C5) 13reps x 110 pounds rear delt pec fly(C5) 4reps x 120 pounds rear delt pec fly(C5) 3reps x 130 pounds torso arm(C3) 13reps x 194pounds seated row(C7) 12reps x 148pounds hip adduction(A4) 13reps x 186pounds hip abduction(A3) 13reps x 116pounds leg press(B6) 12reps x 338pounds overhead press(E3) 13reps x 106pounds arm cross(D5) 12reps x 102pounds core torso rotation(F1) 12reps x 82pounds biceps curl(H1) 12reps x 92pounds bicep curl(H1) 5reps x 96pounds bicep curl(H1) 4reps x 100pounds triceps extension(H2) 12reps x 64pounds triceps extension(H2) 5reps x 68pounds triceps extension(H2) 5reps x 72pounds After training Dinner: Dried dates Total of day 2992.0 calories, 79.91g protein, 564.08g carbohydrates, 38.02g fat
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17th of November Last training before my holiday. Before training Breakfast: Carrots, tomatoes, dried dates Training (about 1,5h) core ab isolator(F2) 13reps x 84pounds core ab isolator(F2) 5reps x 88pounds core ab isolator(F2) 4reps x 92pounds lower back(F3) 12reps x 110pounds lower back(F3) 5reps x 120pounds lower back(F3) 5reps x 130pounds hip extension(A1) 15reps x 232pounds rear delt pec fly(C5) 13reps x 110 pounds rear delt pec fly(C5) 5reps x 120 pounds rear delt pec fly(C5) 5reps x 130 pounds torso arm(C3) 15reps x 194pounds seated row(C7) 15reps x 148pounds hip adduction(A4) 15reps x 186pounds hip abduction(A3) 15reps x 116pounds leg press(B6) 15reps x 338pounds overhead press(E3) 15reps x 106pounds arm cross(D5) 12reps x 102pounds core torso rotation(F1) 15reps x 82pounds bicep curl(H1) 14reps x 92pounds bicep curl(H1) 5reps x 96pounds bicep curl(H1) 5reps x 100pounds triceps extension(H2) 13reps x 64pounds triceps extension(H2) 5reps x 68pounds triceps extension(H2) 5reps x 72pounds After training Lunch: Smoothie with cabbage, pak choi, tomatoes Dinner: Kidney beans, carrots, kohlrabi, hazel nuts, smoothie with lettuce, tomatoes, sultanas, bananas Total of day 3035.0 calories, 79.36g protein, 598.15g carbohydrates, 25.38g fat
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14th of November Before training Breakfast: Carrots, tomatoes, dried dates, hazelnuts Training (about 1,5h) core ab isolator(F2) 13reps x 84pounds core ab isolator(F2) 5reps x 88pounds core ab isolator(F2) 5reps x 92pounds lower back(F3) 15reps x 110pounds lower back(F3) 6reps x 120pounds lower back(F3) 5reps x 130pounds hip extension(A1) 15reps x 232pounds rear delt pec fly(C5) 12reps x 110 pounds rear delt pec fly(C5) 5reps x 120 pounds rear delt pec fly(C5) 5reps x 130 pounds torso arm(C3) 15reps x 194pounds seated row(C7) 13reps x 148pounds hip adduction(A4) 15reps x 186pounds hip abduction(A3) 13reps x 116pounds leg press(B6) 15reps x 338pounds overhead press(E3) 15reps x 106pounds arm cross(D5) 15reps x 102pounds core torso rotation(F1) 15reps x 82pounds bicep curl(H1) 15reps x 92pounds bicep curl(H1) 5reps x 96pounds bicep curl(H1) 5reps x 100pounds triceps extension(H2) 14reps x 64pounds triceps extension(H2) 6reps x 68pounds triceps extension(H2) 5reps x 72pounds After training Lunch: Lettuce, sweet potatoes, kidney beans, hummus Dinner: Bananas, sultanas Total of day 3183.6 calories, 77.22g protein, 571.54g carbohydrates, 56.36g fat
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10th of November Before training Breakfast: Tomatoes, carrots, kohlrabi Snack: Bananas Lunch: Salad with lettuce, corn, tomatoes, onions and cabbage Snack: Almonds, sultanas, dried dates Training (about 1,5h) core ab isolator(F2) 13reps x 84pounds core ab isolator(F2) 4reps x 88pounds core ab isolator(F2) 4reps x 92pounds lower back(F3) 13reps x 110pounds lower back(F3) 4reps x 120pounds lower back(F3) 4reps x 130pounds hip extension(A1) 14reps x 232pounds rear delt pec fly(C5) 13reps x 110 pounds rear delt pec fly(C5) 5reps x 120 pounds rear delt pec fly(C5) 4reps x 130 pounds torso arm(C3) 15reps x 194pounds seated row(C7) 13reps x 148pounds hip adduction(A4) 15reps x 186pounds hip abduction(A3) 13reps x 116pounds leg press(B6) 15reps x 338pounds overhead press(E3) 15reps x 106pounds arm cross(D5) 15reps x 102pounds core torso rotation(F1) 14reps x 82pounds bicep curl(H1) 15reps x 92pounds bicep curl(H1) 6reps x 96pounds bicep curl(H1) 5reps x 100pounds triceps extension(H2) 15reps x 64pounds triceps extension(H2) 6reps x 68pounds triceps extension(H2) 5reps x 72pounds After training Dinner: Kidney beans, lettuce, ginger, tomato sauce Total of day 3116.8 calories, 107.7g protein, 583.42g carbohydrates, 29.81g fat
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6th of November Before training Breakfast: Plums Training (about 1,5h) core ab isolator(F2) 13reps x 84pounds core ab isolator(F2) 5reps x 88pounds core ab isolator(F2) 5reps x 92pounds lower back(F3) 13reps x 110pounds lower back(F3) 5reps x 120pounds lower back(F3) 4reps x 130pounds hip extension(A1) 15reps x 232pounds rear delt pec fly(C5) 13reps x 110 pounds rear delt pec fly(C5) 6reps x 120 pounds rear delt pec fly(C5) 4reps x 130 pounds torso arm(C3) 15reps x 194pounds seated row(C7) 20reps x 140pounds hip adduction(A4) 15reps x 186pounds hip abduction(A3) 14reps x 116pounds leg press(B6) 15reps x 338pounds overhead press(E3) 15reps x 106pounds arm cross(D5) 12reps x 102pounds core torso rotation(F1) 14reps x 82pounds bicep curl(H1) 15reps x 92pounds bicep curl(H1) 5reps x 96pounds bicep curl(H1) 5reps x 100pounds triceps extension(H2) 12reps x 64pounds triceps extension(H2) 5reps x 68pounds triceps extension(H2) 5reps x 72pounds After training Lunch: Bananas, smoothie with lettuce, tomatoes, carrots and sultanas Dinner: Dried dates, kidney beans Total of day 3145.1 calories, 68.37g protein, 671.44g carbohydrates, 9.56g fat
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3rd of November Before training Breakfast: Salad with lettuce, tomatoes, kohlrabi and carrots Snack: Bananas Lunch: Salad with lettuce, corn, sprouted seeds, cabbage and tomatoes Snack: Almonds, sultanas, dried dates Training (about 1,5h) core ab isolator(F2) 12reps x 84pounds core ab isolator(F2) 5reps x 88pounds core ab isolator(F2) 4reps x 92pounds lower back(F3) 13reps x 110pounds lower back(F3) 5reps x 120pounds lower back(F3) 4reps x 130pounds hip extension(A1) 14reps x 232pounds rear delt pec fly(C5) 13reps x 110 pounds rear delt pec fly(C5) 5reps x 120 pounds rear delt pec fly(C5) 4reps x 130 pounds torso arm(C3) 15reps x 194pounds seated row(C7) 15reps x 140pounds hip adduction(A4) 15reps x 186pounds hip abduction(A3) 15reps x 116pounds leg press(B6) 15reps x 338pounds overhead press(E3) 15reps x 106pounds arm cross(D5) 15reps x 102pounds core torso rotation(F1) 13reps x 82pounds bicep curl(H1) 15reps x 92pounds bicep curl(H1) 5reps x 96pounds bicep curl(H1) 5reps x 100pounds triceps extension(H2) 14reps x 64pounds triceps extension(H2) 6reps x 68pounds triceps extension(H2) 6reps x 72pounds After training Dinner: Kidney beans Total of day 2744.6 calories, 80.92g protein, 524.71g carbohydrates, 28.16g fat
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31th of October Before training Breakfast: Kidney beans with tomato sauce Training (about 1,5h) core ab isolator(F2) 18reps x 80pounds core ab isolator(F2) 6reps x 84pounds core ab isolator(F2) 5reps x 88pounds lower back(F3) 13reps x 110pounds lower back(F3) 6reps x 120pounds lower back(F3) 5reps x 130pounds hip extension(A1) 17reps x 226pounds rear delt pec fly(C5) 13reps x 110 pounds rear delt pec fly(C5) 5reps x 120 pounds rear delt pec fly(C5) 4reps x 130 pounds torso arm(C3) 15reps x 194pounds seated row(C7) 15reps x 140pounds hip adduction(A4) 15reps x 186pounds hip abduction(A3) 15reps x 116pounds leg press(B6) 15reps x 338pounds overhead press(E3) 15reps x 106pounds arm cross(D5) 15reps x 102pounds core torso rotation(F1) 17reps x 74pounds bicep curl(H1) 15reps x 92pounds bicep curl(H1) 5reps x 96pounds bicep curl(H1) 5reps x 100pounds triceps extension(H2) 13reps x 64pounds triceps extension(H2) 6reps x 68pounds triceps extension(H2) 6reps x 72pounds After training Lunch: Smoothie with chinese cabbage, ginger, sultanas, tomatoes and carrots Dinner: Semolina, olive oil , tomatoes Total of day 3114.9 calories, 123.52g protein, 544.37g carbohydrates, 43.35g fat
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27th of October Before training Breakfast: Tomatoes, carrots, kohlrabi, bell pepper Snack: Bananas Lunch: Salad with lettuce, sprouted seeds, kidney beans, corn and salad dressing Snack: Dried dates, almonds, sultanas Training (about 1,5h) core ab isolator(F2) 13reps x 80pounds core ab isolator(F2) 6reps x 84pounds core ab isolator(F2) 5reps x 88pounds lower back(F3) 12reps x 110pounds lower back(F3) 5reps x 120pounds lower back(F3) 4reps x 130pounds hip extension(A1) 15reps x 226pounds rear delt pec fly(C5) 12reps x 110 pounds rear delt pec fly(C5) 5reps x 120 pounds rear delt pec fly(C5) 5reps x 130 pounds torso arm(C3) 15reps x 194pounds seated row(C7) 15reps x 140pounds hip adduction(A4) 15reps x 186pounds hip abduction(A3) 15reps x 116pounds leg press(B6) 15reps x 338pounds overhead press(E3) 15reps x 106pounds arm cross(D5) 15reps x 102pounds core torso rotation(F1) 15reps x 74pounds bicep curl(H1) 15reps x 92pounds bicep curl(H1) 5reps x 96pounds bicep curl(H1) 5reps x 100pounds triceps extension(H2) 15reps x 64pounds triceps extension(H2) 5reps x 68pounds triceps extension(H2) 4reps x 72pounds After training Dinner: Smoothie with lettuce, carrots and tomatoes Total of day 3234.3 calories, 83.68g protein, 527.02g carbohydrates, 85.63g fat
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24th of October Before training Breakfast: Dried dates Training (about 1,5h) core ab isolator(F2) 15reps x 80pounds core ab isolator(F2) 6reps x 84pounds core ab isolator(F2) 5reps x 88pounds lower back(F3) 14reps x 110pounds lower back(F3) 5reps x 120pounds lower back(F3) 4reps x 130pounds hip extension(A1) 15reps x 226pounds rear delt pec fly(C5) 13reps x 110 pounds rear delt pec fly(C5) 5reps x 120 pounds rear delt pec fly(C5) 5reps x 130 pounds torso arm(C3) 14reps x 194pounds seated row(C7) 15reps x 140pounds hip adduction(A4) 14reps x 186pounds hip abduction(A3) 13reps x 116pounds leg press(B6) 13reps x 338pounds overhead press(E3) 14reps x 106pounds arm cross(D5) 15reps x 102pounds core torso rotation(F1) 15reps x 74pounds bicep curl(H1) 14reps x 92pounds bicep curl(H1) 5reps x 96pounds bicep curl(H1) 5reps x 100pounds triceps extension(H2) 15reps x 64pounds triceps extension(H2) 6reps x 68pounds triceps extension(H2) 5reps x 72pounds After training Lunch: Hazelnuts, sultanas Dinner: Kidney beans Total of day 3140 calories, 68.72g protein, 531.35g carbohydrates, 76.25g fat
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19th of October Before training Breakfast: Tomatoes, kohlrabi, carrots, cucumbers Snack: Bananas Lunch: Salad with tomatoes, cabbage, sprouted seeds and chili dressing Snack: Almonds, sultanas Training (about 1,5h) core ab isolator(F2) 14reps x 80pounds core ab isolator(F2) 5reps x 84pounds core ab isolator(F2) 5reps x 88pounds lower back(F3) 12reps x 110pounds lower back(F3) 5reps x 120pounds lower back(F3) 5reps x 130pounds hip extension(A1) 15reps x 226pounds rear delt pec fly(C5) 17reps x 100 pounds rear delt pec fly(C5) 5reps x 110 pounds rear delt pec fly(C5) 4reps x 120 pounds torso arm(C3) 15reps x 194pounds seated row(C7) 15reps x 140pounds hip adduction(A4) 13reps x 186pounds hip abduction(A3) 18reps x 110pounds leg press(B6) 19reps x 322pounds overhead press(E3) 14reps x 106pounds arm cross(D5) 15reps x 102pounds core torso rotation(F1) 13reps x 74pounds bicep curl(H1) 15reps x 92pounds bicep curl(H1) 5reps x 96pounds bicep curl(H1) 4reps x 100pounds triceps extension(H2) 12reps x 64pounds triceps extension(H2) 5reps x 68pounds triceps extension(H2) 5reps x 72pounds After training Dinner: Dried dates Total of day 3278.4 calories, 61.07g protein, 596.5g carbohydrates, 62.44g fat
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15th of October Before training Breakfast: Tomatoes, kohlrabi, cucumbers Snack: Bananas Lunch: Salad with tomatoes, corn, cabbage and chili dressing Snack: Hazelnuts, sultanas Training (about 1,5h) core ab isolator(F2) 14reps x 80pounds core ab isolator(F2) 5reps x 84pounds core ab isolator(F2) 4reps x 88pounds lower back(F3) 13reps x 110pounds lower back(F3) 5reps x 120pounds lower back(F3) 4reps x 130pounds hip extension(A1) 15reps x 226pounds rear delt pec fly(C5) 14reps x 100 pounds rear delt pec fly(C5) 4reps x 110 pounds rear delt pec fly(C5) 4reps x 120 pounds torso arm(C3) 15reps x 194pounds seated row(C7) 15reps x 140pounds hip adduction(A4) 12reps x 186pounds hip abduction(A3) 15reps x 110pounds leg press(B6) 15reps x 322pounds overhead press(E3) 12reps x 106pounds arm cross(D5) 14reps x 102pounds core torso rotation(F1) 13reps x 74pounds bicep curl(H1) 14reps x 92pounds bicep curl(H1) 5reps x 96pounds bicep curl(H1) 4reps x 100pounds triceps extension(H2) 17reps x 58pounds triceps extension(H2) 6reps x 62pounds triceps extension(H2) 5reps x 66pounds After training Dinner: Dried dates Total of day 3330.6 calories, 51.11g protein, 604.06g carbohydrates, 70.4g fat
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9th of October Before training Breakfast: Tomatoes, carrots, cucumbers Snack: Bananas Lunch: Salad with tomatoes, corn, cabbage, sprouted seeds, mushrooms, onions and chili dressing Snack: Almonds, sultanas Training (about 1,5h) core ab isolator(F2) 15reps x 80pounds core ab isolator(F2) 5reps x 84pounds core ab isolator(F2) 3reps x 88pounds lower back(F3) 13reps x 110pounds lower back(F3) 5reps x 120pounds lower back(F3) 4reps x 130pounds hip extension(A1) 15reps x 226pounds rear delt pec fly(C5) 13reps x 100 pounds rear delt pec fly(C5) 5reps x 110 pounds rear delt pec fly(C5) 5reps x 120 pounds torso arm(C3) 15reps x 194pounds seated row(C7) 15reps x 140pounds hip adduction(A4) 15reps x 186pounds hip abduction(A3) 15reps x 110pounds leg press(B6) 15reps x 322pounds overhead press(E3) 13reps x 106pounds arm cross(D5) 14reps x 102pounds core torso rotation(F1) 13reps x 74pounds bicep curl(H1) 14reps x 92pounds bicep curl(H1) 5reps x 96pounds bicep curl(H1) 4reps x 100pounds triceps extension(H2) 14reps x 58pounds triceps extension(H2) 5reps x 62pounds triceps extension(H2) 5reps x 66pounds After training Dinner: Kidney beans, tomato sauce Total of day 2352.6 calories, 85.9g protein, 371.89g carbohydrates, 52.85g fat
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2nd of October Before training Breakfast: Tomatoes, kohlrabi Snack: Bananas Lunch: Salad with lettuce, cabbage, kidney beans, sprouted seeds, olives and salad dressing Snack: Hazelnuts, sultanas Training (about 1,5h) core ab isolator(F2) 15reps x 80pounds core ab isolator(F2) 5reps x 84pounds core ab isolator(F2) 4reps x 88pounds lower back(F3) 12reps x 110pounds lower back(F3) 5reps x 120pounds lower back(F3) 4reps x 130pounds hip extension(A1) 15reps x 226pounds rear delt pec fly(C5) 13reps x 100 pounds rear delt pec fly(C5) 6reps x 110 pounds rear delt pec fly(C5) 4reps x 120 pounds torso arm(C3) 15reps x 194pounds seated row(C7) 15reps x 140pounds hip adduction(A4) 12reps x 186pounds hip abduction(A3) 14reps x 110pounds leg press(B6) 15reps x 322pounds overhead press(E3) 18reps x 100pounds arm cross(D5) 14reps x 102pounds core torso rotation(F1) 17reps x 70pounds bicep curl(H1) 14reps x 92pounds bicep curl(H1) 5reps x 96pounds bicep curl(H1) 4reps x 100pounds triceps extension(H2) 14reps x 58pounds triceps extension(H2) 6reps x 62pounds triceps extension(H2) 5reps x 66pounds After training Dinner: dried dates Total of day 3301 calories, 60.6g protein, 561.04g carbohydrates, 82.83g fat