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 Post subject: Re: Pofi's log
PostPosted: Fri May 15, 2009 3:44 pm 
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Rabbit

Joined: Sun Mar 29, 2009 12:22 pm
Posts: 112
Location: Germany
15th of May

Before training
Salad with rocket, tomatoes, onions, cabbage, kidney beans, corn and a bit french dressing
Total 321 calories, 11.76g protein, 55.2g carbohydrates, 5.34g fat


Training (about 1,25h)

hip extension(A1) 14reps x 200pounds
lower back(F3) 13reps x 100pounds
core ab isolator(F2) 12reps x 74pounds
seated row(C7) 13reps x 156pounds
rear delt pec fly(C5) 13reps x 100 pounds
torso arm(C3) 12reps x 160pounds
leg press(B6) 14reps x 210pounds
hip abduction(A3) 17reps x 92pounds
hip adduction(A4) 17reps x 158pounds
overhead press(E3) 17reps x 44pounds
arm cross(D5) 18reps x 74pounds
core torso rotation(F1) 13reps x 44pounds


After training
5 bananas, almonds, sultanas, lettuce, tomato sauce
Total 1780 calories, 36.76g protein, 288.77g carbohydrates, 56.89g fat


Total of day 3363.2 calories, 95.75g protein, 473.04g carbohydrates, 120.96g fat


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 Post subject: Re: Pofi's log
PostPosted: Tue May 19, 2009 12:51 am 
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Rabbit

Joined: Sun Mar 29, 2009 12:22 pm
Posts: 112
Location: Germany
18th of May

Before training
Salad with rocket, tomatoes, cabbage, kidney beans, corn and a bit olive oil, 2 bananas and some figs
Total 1275 calories, 30.87g protein, 243.27g carbohydrates, 16.36g fat

Training (about 1,25h)

hip extension(A1) 15reps x 200pounds
lower back(F3) 13reps x 100pounds
core ab isolator(F2) 14reps x 74pounds
core ab isolator(F2) 5reps x 88pounds
seated row(C7) 15reps x 156pounds
rear delt pec fly(C5) 14reps x 100 pounds
torso arm(C3) 14reps x 160pounds
leg press(B6) 21reps x 210pounds
hip abduction(A3) 13reps x 96pounds
hip adduction(A4) 15reps x 162pounds
overhead press(E3) 15reps x 46pounds
arm cross(D5) 12reps x 78pounds
core torso rotation(F1) 15reps x 44pounds


After training
figs, mushrooms, kidney beans, organic vegetable cocktail
Total 1391 calories, 61.72g protein, 258.3g carbohydrates, 8.4g fat


Total of day 3558.9 calories, 124.73g protein, 671.37g carbohydrates, 29.91g fat


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 Post subject: Re: Pofi's log
PostPosted: Thu May 21, 2009 6:27 am 
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Rabbit

Joined: Sun Mar 29, 2009 12:22 pm
Posts: 112
Location: Germany
20th of May

Before training
Tomatoes and dried figs
Total 395 calories, 9.55g protein, 78.8g carbohydrates, 3.31g fat

Training (about 1,25h)
hip extension(A1) 19reps x 200pounds
lower back(F3) 14reps x 100pounds
core ab isolator(F2) 17reps x 74pounds
core ab isolator(F2) 5reps x 86pounds
seated row(C7) 16reps x 156pounds
rear delt pec fly(C5) 15reps x 100 pounds
torso arm(C3) 15reps x 160pounds
leg press(B6) 20reps x 220pounds
hip abduction(A3) 14reps x 96pounds
hip adduction(A4) 17reps x 162pounds
overhead press(E3) 18reps x 46pounds
arm cross(D5) 14reps x 78pounds
core torso rotation(F1) 15reps x 44pounds


After training
dried figs, kidney beans, salad with lettuce, tomatoes soy sprouts, olives, cucumbers and cabbage
Total 1808 calories, 71.03g protein, 339.15g carbohydrates, 16.71g fat


Total of day 4024.8 calories, 135.43g protein, 566.96g carbohydrates, 129.83g fat


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 Post subject: Re: Pofi's log
PostPosted: Sat May 23, 2009 5:31 am 
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Rabbit

Joined: Sun Mar 29, 2009 12:22 pm
Posts: 112
Location: Germany
22nd of May

Before training
Salad with lettuce, tomatoes, onions, sprouted seeds, olives, cabbage and some french dressing, five bananas
Total 742 calories, 15.42g protein, 136.32g carbohydrates, 14.08g fat

Training (about 1,25h)
hip extension(A1) 15reps x 210pounds
lower back(F3) 12reps x 100pounds
core ab isolator(F2) 14reps x 78pounds
core ab isolator(F2) 5reps x 90pounds
seated row(C7) 12reps x 164pounds
rear delt pec fly(C5) 15reps x 100 pounds
torso arm(C3) 15reps x 160pounds
leg press(B6) 18reps x 230pounds
hip abduction(A3) 14reps x 96pounds
hip adduction(A4) 14reps x 170pounds
overhead press(E3) 17reps x 48pounds
arm cross(D5) 15reps x 78pounds
core torso rotation(F1) 17reps x 44pounds


After training
dried figs, kidney beans, organic vegetable cocktail
Total 2093 calories, 75.06g protein, 403.47g carbohydrates, 13.92g fat


Total of day 3551.3 calories, 119.93g protein, 667.56g carbohydrates, 33.46g fat


Last edited by Pofi on Tue May 26, 2009 12:57 am, edited 1 time in total.

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 Post subject: Re: Pofi's log
PostPosted: Tue May 26, 2009 12:56 am 
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Rabbit

Joined: Sun Mar 29, 2009 12:22 pm
Posts: 112
Location: Germany
25th of May

Before training
Salad with lettuce, tomatoes, onions, sprouted seeds, cabbage and some french dressing, five bananas, hazelnuts
Total 1109 calories, 21.53g protein, 101.82g carbohydrates, 67.45g fat


Training (about 1,25h)
hip extension(A1) 15reps x 210pounds
lower back(F3) 12reps x 100pounds
lower back(F3) 3reps x 110pounds
core ab isolator(F2) 16reps x 78pounds
core ab isolator(F2) 5reps x 88pounds
seated row(C7) 13reps x 164pounds
rear delt pec fly(C5) 13reps x 100 pounds
rear delt pec fly(C5) 4reps x 110 pounds
torso arm(C3) 17reps x 160pounds
leg press(B6) 15reps x 240pounds
hip abduction(A3) 16reps x 96pounds
hip adduction(A4) 14reps x 170pounds
overhead press(E3) 15reps x 52pounds
arm cross(D5) 15reps x 78pounds
core torso rotation(F1) 12reps x 46pounds


After training
dried figs, organic vegetable cocktail
Total 1553 calories, 16.17g protein, 353.08g carbohydrates, 2.55g fat


Total of day 3905.7 calories, 78.09g protein, 570.73g carbohydrates, 136.14g fat


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 Post subject: Re: Pofi's log
PostPosted: Thu May 28, 2009 1:21 am 
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Rabbit

Joined: Sun Mar 29, 2009 12:22 pm
Posts: 112
Location: Germany
27th of May

Before training
Salad with lettuce, tomatoes, sprouted seeds, corn, kidney beans, olives and some french dressing, 4 bananas, dried figs
Total 1141 calories, 26.02g protein, 217.92g carbohydrates, 14.92g fat


Training (about 1,25h)

Added the bicep curl (H1) today.

hip extension(A1) 15reps x 210pounds
lower back(F3) 13reps x 100pounds
lower back(F3) 5reps x 110pounds
core ab isolator(F2) 13reps x 80pounds
core ab isolator(F2) 4reps x 94pounds
seated row(C7) 15reps x 164pounds
rear delt pec fly(C5) 14reps x 100 pounds
rear delt pec fly(C5) 5reps x 110 pounds
torso arm(C3) 15reps x 168pounds
leg press(B6) 17reps x 240pounds
hip abduction(A3) 15reps x 100pounds
hip adduction(A4) 15reps x 170pounds
overhead press(E3) 18reps x 52pounds
arm cross(D5) 17reps x 78pounds
core torso rotation(F1) 15reps x 46pounds
bicep curl(H1) 23reps x 50pounds

After training
dried figs, kidney beans
Total 1611 calories, 61.73g protein, 308.25g carbohydrates, 11.11g fat


Total of day 4153.7 calories, 146.41g protein, 604.88g carbohydrates, 119.96g fat


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 Post subject: Re: Pofi's log
PostPosted: Sat May 30, 2009 2:07 pm 
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Rabbit

Joined: Sun Mar 29, 2009 12:22 pm
Posts: 112
Location: Germany
29th of May

Before training
Salad with lettuce, tomatoes, sprouted seeds, cucumbers, cabbage and some french dressing, 3 bananas
Total 424 calories, 9.09g protein, 80.03g carbohydrates, 5.82g fat


Training (about 1,25h)
hip extension(A1) 19reps x 210pounds
lower back(F3) 14reps x 100pounds
lower back(F3) 5reps x 110pounds
core ab isolator(F2) 14reps x 80pounds
core ab isolator(F2) 5reps x 90pounds
seated row(C7) 15reps x 164pounds
rear delt pec fly(C5) 16reps x 100 pounds
rear delt pec fly(C5) 6reps x 110 pounds
torso arm(C3) 15reps x 168pounds
leg press(B6) 12reps x 252pounds
hip abduction(A3) 14reps x 100pounds
hip adduction(A4) 15reps x 170pounds
overhead press(E3) 15reps x 56pounds
arm cross(D5) 15reps x 82pounds
core torso rotation(F1) 18reps x 46pounds
bicep curl(H1) 20reps x 54pounds


After training
dried figs, almonds, organic vegetable cocktail
Total 2686 calories, 72.75g protein, 320.77g carbohydrates, 119.47g fat


Total of day 3804.8 calories, 110.56g protein, 526.63g carbohydrates, 129.96g fat


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 Post subject: Re: Pofi's log
PostPosted: Mon Jun 01, 2009 2:56 pm 
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Rabbit

Joined: Sun Mar 29, 2009 12:22 pm
Posts: 112
Location: Germany
1st of June

Before training
Kidney beans, 3 bananas
Total 897 calories, 43.98g protein, 168.63g carbohydrates, 3.31g fat


Training (about 1,25h)
hip extension(A1) 14reps x 220pounds
lower back(F3) 15reps x 100pounds
lower back(F3) 5reps x 110pounds
core ab isolator(F2) 14reps x 80pounds
core ab isolator(F2) 5reps x 90pounds
seated row(C7) 15reps x 164pounds
rear delt pec fly(C5) 16reps x 100 pounds
rear delt pec fly(C5) 6reps x 110 pounds
torso arm(C3) 17reps x 168pounds
leg press(B6) 15reps x 252pounds
hip abduction(A3) 13reps x 100pounds
hip adduction(A4) 13reps x 170pounds
overhead press(E3) 15reps x 56pounds
arm cross(D5) 15reps x 82pounds
core torso rotation(F1) 15reps x 50pounds
bicep curl(H1) 20reps x 58pounds


After training
dried figs
Total 1420 calories, 31.31g protein, 290.89g carbohydrates, 11.3g fat


Total of day 3528.1 calories, 116.44g protein, 478.84g carbohydrates, 123.61g fat


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 Post subject: Re: Pofi's log
PostPosted: Wed Jun 03, 2009 1:05 pm 
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Rabbit

Joined: Sun Mar 29, 2009 12:22 pm
Posts: 112
Location: Germany
3rd of June

Before training
Salad with tomatoes, sprouted seeds, cabbage and some french dressing, 3 bananas, dried figs
Total 1171 calories, 29.55g protein, 223.49g carbohydrates, 12.75g fat


Training (about 1,25h)
hip extension(A1) 15reps x 220pounds
lower back(F3) 15reps x 100pounds
lower back(F3) 5reps x 110pounds
core ab isolator(F2) 15reps x 80pounds
core ab isolator(F2) 5reps x 92pounds
seated row(C7) 14reps x 164pounds
rear delt pec fly(C5) 16reps x 100 pounds
rear delt pec fly(C5) 6reps x 110 pounds
torso arm(C3) 13reps x 176pounds
leg press(B6) 18reps x 252pounds
hip abduction(A3) 15reps x 100pounds
hip adduction(A4) 15reps x 170pounds
overhead press(E3) 18reps x 56pounds
arm cross(D5) 17reps x 82pounds
core torso rotation(F1) 18reps x 50pounds
bicep curl(H1) 20reps x 62pounds


After training
dried figs
Total 710 calories, 14.65g protein, 145.43g carbohydrates, 5.64g fat


Total of day 3069.1 calories, 73.72g protein, 499.65g carbohydrates, 76.6g fat


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 Post subject: Re: Pofi's log
PostPosted: Sat Jun 06, 2009 4:29 am 
Offline
Rabbit

Joined: Sun Mar 29, 2009 12:22 pm
Posts: 112
Location: Germany
5th of June

Before training
Smoothie with lettuce, tomatoes, carob powder, carrots, kiwi fruits, bananas and sultanas
Total 620 calories, 13.03g protein, 134.1g carbohydrates, 3.16g fat


Training (about 1,25h)
hip extension(A1) 15reps x 220pounds
lower back(F3) 17reps x 100pounds
lower back(F3) 6reps x 110pounds
core ab isolator(F2) 17reps x 80pounds
core ab isolator(F2) 6reps x 92pounds
seated row(C7) 15reps x 164pounds
rear delt pec fly(C5) 17reps x 100 pounds
rear delt pec fly(C5) 7reps x 110 pounds
torso arm(C3) 14reps x 176pounds
leg press(B6) 15reps x 264pounds
hip abduction(A3) 15reps x 100pounds
hip adduction(A4) 15reps x 170pounds
overhead press(E3) 15reps x 60pounds
arm cross(D5) 15reps x 86pounds
core torso rotation(F1) 15reps x 54pounds
bicep curl(H1) 18reps x 68pounds
bicep curl(H1) 10reps x 58pounds
bicep curl(H1) 10reps x 48pounds


After training
dates, salad with lettuce, tomatos, sprouted seeds, cabbage, olives and some french dressing, kiwi fruits, carrots, bananas
Total 1921 calories, 25.61g protein, 457.9g carbohydrates, 16.2g fat


Total of day 3879 calories, 76.08g protein, 599.42g carbohydrates, 124.25g fat


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 Post subject: Re: Pofi's log
PostPosted: Tue Jun 09, 2009 3:14 am 
Offline
Rabbit

Joined: Sun Mar 29, 2009 12:22 pm
Posts: 112
Location: Germany
8th of June

Before training
Salad with lettuce, rocket, tomatoes, sprouted seeds, olives, corn and some french dressing, 4 bananas
Total 714 calories, 17.83g protein, 129.12g carbohydrates, 11.8g fat


Training (about 1,5h)
hip extension(A1) 15reps x 220pounds
lower back(F3) 12reps x 100pounds
lower back(F3) 5reps x 110pounds
core ab isolator(F2) 14reps x 84pounds
core ab isolator(F2) 5reps x 94pounds
seated row(C7) 15reps x 164pounds
rear delt pec fly(C5) 17reps x 100 pounds
rear delt pec fly(C5) 6reps x 110 pounds
torso arm(C3) 14reps x 176pounds
leg press(B6) 20reps x 264pounds
hip abduction(A3) 12reps x 100pounds
hip adduction(A4) 15reps x 170pounds
overhead press(E3) 20reps x 60pounds
arm cross(D5) 15reps x 86pounds
core torso rotation(F1) 15reps x 54pounds
bicep curl(H1) 15reps x 72pounds
bicep curl(H1) 11reps x 62pounds
bicep curl(H1) 11reps x 52pounds
triceps extension(H2) 12reps x 50pounds
triceps extension(H2) 8reps x 40pounds
triceps extension(H2) 8reps x 30pounds


After training
hazelnuts, organic vegetable cocktail
Total 1400 calories, 29.92g protein, 43.58g carbohydrates, 123.2g fat


Total of day 3071.6 calories, 77.97g protein, 358.67g carbohydrates, 140.38g fat


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 Post subject: Re: Pofi's log
PostPosted: Thu Jun 11, 2009 3:54 am 
Offline
Rabbit

Joined: Sun Mar 29, 2009 12:22 pm
Posts: 112
Location: Germany
10th of June

Before training
Salad with lettuce, tomatoes, sprouted seeds, cabbage and some french dressing, 6 bananas
Total 519 calories, 12.5g protein, 122.58g carbohydrates, 6.36g fat


Training (about 1,5h)
hip extension(A1) 14reps x 220pounds
lower back(F3) 13reps x 100pounds
lower back(F3) 5reps x 110pounds
core ab isolator(F2) 15reps x 84pounds
core ab isolator(F2) 5reps x 94pounds
seated row(C7) 14reps x 164pounds
rear delt pec fly(C5) 14reps x 100 pounds
rear delt pec fly(C5) 5reps x 110 pounds
torso arm(C3) 13reps x 176pounds
leg press(B6) 12reps x 280pounds
hip abduction(A3) 13reps x 100pounds
hip adduction(A4) 15reps x 170pounds
overhead press(E3) 15reps x 64pounds
arm cross(D5) 17reps x 86pounds
core torso rotation(F1) 15reps x 54pounds
bicep curl(H1) 15reps x 72pounds
bicep curl(H1) 8reps x 62pounds
bicep curl(H1) 8reps x 52pounds
triceps extension(H2) 12reps x 50pounds
triceps extension(H2) 8reps x 40pounds
triceps extension(H2) 8reps x 30pounds


After training
dried dates, almonds, hazelnuts
Total 2072 calories, 24.03g protein, 340.11g carbohydrates, 65.03g fat


Total of day 3861.9 calories, 91.46g protein, 676.72g carbohydrates, 77.89g fat


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 Post subject: Re: Pofi's log
PostPosted: Sat Jun 13, 2009 4:43 am 
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Rabbit

Joined: Sun Mar 29, 2009 12:22 pm
Posts: 112
Location: Germany
12th of June

Before training
Salad with lettuce, tomatoes, cabbage and some french dressing, 4 bananas
Total 596 calories, 9.65g protein, 121.01g carbohydrates, 5.77g fat


Training (about 1,5h)
hip extension(A1) 15reps x 220pounds
lower back(F3) 14reps x 100pounds
lower back(F3) 6reps x 110pounds
core ab isolator(F2) 15reps x 84pounds
core ab isolator(F2) 6reps x 94pounds
seated row(C7) 14reps x 164pounds
rear delt pec fly(C5) 12reps x 100 pounds
rear delt pec fly(C5) 5reps x 110 pounds
torso arm(C3) 14reps x 176pounds
leg press(B6) 15reps x 280pounds
hip abduction(A3) 13reps x 100pounds
hip adduction(A4) 15reps x 170pounds
overhead press(E3) 15reps x 64pounds
arm cross(D5) 12reps x 90pounds
core torso rotation(F1) 15reps x 54pounds
bicep curl(H1) 15reps x 72pounds
bicep curl(H1) 10reps x 62pounds
bicep curl(H1) 10reps x 52pounds
triceps extension(H2) 12reps x 50pounds
triceps extension(H2) 6reps x 40pounds
triceps extension(H2) 8reps x 30pounds


After training
dried dates, organic vegetable cocktail
Total 1553 calories, 16.17g protein, 353.08g carbohydrates, 2.55g fat


Total of day 3183.9 calories, 79.2g protein, 660.25g carbohydrates, 13.69g fat


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 Post subject: Re: Pofi's log
PostPosted: Sat Jun 13, 2009 12:11 pm 
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Elephant
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Joined: Fri Aug 15, 2008 10:06 pm
Posts: 1972
Wow, you are so consistent. Nice work.

Do you only eat twice a day?

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 Post subject: Re: Pofi's log
PostPosted: Sat Jun 13, 2009 1:56 pm 
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Stegosaurus
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Joined: Sun Dec 14, 2008 11:58 pm
Posts: 3255
Location: Plains, PA
just dropping by to check out what your up too. looking good.

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