Pofi's log

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

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Pofi
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Location: Germany

Re: Pofi's log

#46 Postby Pofi » Sun Jun 14, 2009 4:06 am

Thanks for dropping by...

Wow, you are so consistent. Nice work.

Yes...I'll try to stick to the current plan and record the results on my training card. Adding another set or exercise if I notice that some muscles hinder my progress and need special attention.

Do you only eat twice a day?

:D

No...I mostly eat about 5-6 times a day but here I just noted the meals around the training (including the total of the day) as I consider them the most important meals in combination with the training itself. But if the other meals are of interest I can include them as well.

Pofi
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Location: Germany

Re: Pofi's log

#47 Postby Pofi » Tue Jun 16, 2009 1:22 am

15th of June

Before training
Breakfast: Tomatoes, kiwi fruits, mango, plums
Brunch: kohlrabi, carrots, 2 bananas
Lunch: Salad with lettuce, tomatoes, cabbage, sprouted seeds and some oil/balsamico dressing
Snack: 4 bananas


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) 10reps x 84pounds
core ab isolator(F2) 3reps x 90pounds
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) 14reps x 100pounds
hip adduction(A4) 17reps x 170pounds
overhead press(E3) 17reps x 64pounds
arm cross(D5) 14reps x 90pounds
core torso rotation(F1) 17reps x 54pounds
bicep curl(H1) 15reps x 72pounds
bicep curl(H1) 8reps x 62pounds
bicep curl(H1) 8reps x 52pounds
triceps extension(H2) 15reps x 50pounds
triceps extension(H2) 8reps x 40pounds
triceps extension(H2) 8reps x 30pounds


After training
Directly: dried dates
Dinner: zucchinies, tomato sauce, hazelnuts


Total of day 3212 calories, 53.1g protein, 631.11g carbohydrates, 41.33g fat

Pofi
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Location: Germany

Re: Pofi's log

#48 Postby Pofi » Thu Jun 18, 2009 12:33 pm

17th of June

Before training
Breakfast: Kidney beans, tomatoes, kiwi fruits
Brunch: bell pepper, carrots, 1 banana
Lunch: Salad with lettuce, tomatoes, sprouted seeds, corn, olives, mushrooms and some fench dressing
Snack: 4 bananas, some dried dates


Training (about 1,5h)
hip extension(A1) 14reps x 220pounds
lower back(F3) 15reps x 100pounds
lower back(F3) 6reps x 110pounds
core ab isolator(F2) 12reps x 80pounds
core ab isolator(F2) 3reps x 88pounds
seated row(C7) 15reps x 164pounds
rear delt pec fly(C5) 13reps x 100 pounds
rear delt pec fly(C5) 5reps x 110 pounds
torso arm(C3) 15reps x 176pounds
leg press(B6) 15reps x 280pounds
hip abduction(A3) 14reps x 100pounds
hip adduction(A4) 13reps x 178pounds
overhead press(E3) 15reps x 68pounds
arm cross(D5) 14reps x 90pounds
core torso rotation(F1) 14reps x 58pounds
bicep curl(H1) 17reps x 72pounds
bicep curl(H1) 8reps x 62pounds
bicep curl(H1) 10reps x 52pounds
triceps extension(H2) 18reps x 50pounds
triceps extension(H2) 7reps x 40pounds
triceps extension(H2) 8reps x 30pounds


After training
Directly: some dried dates
Dinner: some almonds


Total of day 3233,9 calories, 79.35g protein, 619.58g carbohydrates, 39.45g fat

Pofi
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Posts: 112
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Location: Germany

Re: Pofi's log

#49 Postby Pofi » Sat Jun 20, 2009 5:00 am

19th of June

Before training
Breakfast: carrot, tomatoes, kiwi fruits, some hazel nuts, 3 bananas
Brunch: kohlrabi, 3 bananas
Lunch: Salad with lettuce, tomatoes, onions, sprouted seeds, kidney beans and some fench dressing
Snack: 3 bananas, some dried dates


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) 12reps x 80pounds
core ab isolator(F2) 4reps x 88pounds
seated row(C7) 15reps x 164pounds
rear delt pec fly(C5) 12reps x 100 pounds
rear delt pec fly(C5) 5reps x 110 pounds
torso arm(C3) 15reps x 176pounds
leg press(B6) 15reps x 280pounds
hip abduction(A3) 15reps x 100pounds
hip adduction(A4) 14reps x 178pounds
overhead press(E3) 15reps x 68pounds
arm cross(D5) 15reps x 90pounds
core torso rotation(F1) 15reps x 58pounds
bicep curl(H1) 13reps x 76pounds
bicep curl(H1) 8reps x 66pounds
bicep curl(H1) 8reps x 56pounds
triceps extension(H2) 12reps x 52pounds
triceps extension(H2) 7reps x 42pounds
triceps extension(H2) 8reps x 32pounds


After training
Directly: some dried dates
Dinner: some almonds, kiwi fruit


Total of day 3404.9 calories, 57.32g protein, 600.28g carbohydrates, 76.08g fat

Pofi
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Posts: 112
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Location: Germany

Re: Pofi's log

#50 Postby Pofi » Tue Jun 23, 2009 12:55 pm

22nd of June

Before training
Breakfast: Mushrooms, tomatoes, kiwi fruits, plums, hazel nuts
Brunch: carrots, 3 bananas
Lunch: Salad with lettuce, tomatoes, sprouted seeds, kidney beans, corn, cabbage and some fench dressing
Snack: 3 bananas


Training (about 1,5h)
hip extension(A1) 18reps x 220pounds
lower back(F3) 12reps x 100pounds
lower back(F3) 5reps x 110pounds
core ab isolator(F2) 12reps x 80pounds
core ab isolator(F2) 3reps x 88pounds
seated row(C7) 14reps x 164pounds
rear delt pec fly(C5) 12reps x 100 pounds
rear delt pec fly(C5) 8reps x 90 pounds
rear delt pec fly(C5) 8reps x 80 pounds
torso arm(C3) 15reps x 176pounds
leg press(B6) 20reps x 280pounds
hip abduction(A3) 14reps x 100pounds
hip adduction(A4) 15reps x 178pounds
overhead press(E3) 15reps x 68pounds
arm cross(D5) 15reps x 90pounds
core torso rotation(F1) 18reps x 58pounds
bicep curl(H1) 15reps x 76pounds
bicep curl(H1) 8reps x 66pounds
bicep curl(H1) 8reps x 56pounds
triceps extension(H2) 13reps x 52pounds
triceps extension(H2) 10reps x 42pounds
triceps extension(H2) 10reps x 32pounds


After training
Directly: tomatoes, banana
Dinner: Smoothie with lettuce, tomatoes, sultanas


Total of day 3094.2 calories, 70.29g protein, 508.31g carbohydrates, 75.95g fat

Pofi
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Re: Pofi's log

#51 Postby Pofi » Thu Jun 25, 2009 2:43 pm

24th of June

Still fighting a slight infection or something. Nothing serious but still affected appetite and strength so much I had to cut short some of the exercises. Appetite already coming back.

Before training
Breakfast: Kidney beans
Brunch: Tomatoes, kiwi fruits, cucumbers, carrots
Lunch: Salad with lettuce, tomatoes, sprouted seeds, cabbage and some fench dressing
Snack: 3 bananas, hazel nuts


Training (about 1,5h)
hip extension(A1) 12reps x 230pounds
lower back(F3) 12reps x 100pounds
lower back(F3) 8reps x 90pounds
lower back(F3) 10reps x 80pounds
core ab isolator(F2) 7reps x 80pounds
core ab isolator(F2) 5reps x 76pounds
seated row(C7) 8reps x 164pounds
rear delt pec fly(C5) 10reps x 100 pounds
rear delt pec fly(C5) 6reps x 90 pounds
torso arm(C3) 12reps x 176pounds
leg press(B6) 13reps x 294pounds
hip abduction(A3) 13reps x 100pounds
hip adduction(A4) 9reps x 178pounds
overhead press(E3) 13reps x 68pounds
arm cross(D5) 12reps x 90pounds
core torso rotation(F1) 13reps x 62pounds
bicep curl(H1) 12reps x 76pounds
triceps extension(H2) 12reps x 52pounds


After training
Dinner: Olives


Total of day 2208.3 calories, 67.8g protein, 300.53g carbohydrates, 75.81g fat

Pofi
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Posts: 112
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Location: Germany

Re: Pofi's log

#52 Postby Pofi » Sat Jun 27, 2009 11:47 am

26th of June

Still fighting a slight infection or something. Getting better all the time but appetite is still a bitch. Oh well...

Public transport was partly down on my way to the training but as the weather was brilliant I decided to hike to the gym. About 7km up and down the hills of the Teutoburger Forest. That were 2 hours of fun. :D


Before training
Breakfast: Tomatoes, kiwi fruits, kohlrabi
Brunch: Carrots
Lunch: Salad with cucumbers, tomatoes, sprouted seeds and cabbage
Snack: 3 bananas, almonds, dates


Training (about 1,5h)
hip extension(A1) 13reps x 230pounds
lower back(F3) 13reps x 100pounds
lower back(F3) 8reps x 90pounds
lower back(F3) 10reps x 80pounds
core ab isolator(F2) 12reps x 76pounds
core ab isolator(F2) 8reps x 66pounds
core ab isolator(F2) 10reps x 56pounds
seated row(C7) 13reps x 156pounds
rear delt pec fly(C5) 13reps x 90 pounds
rear delt pec fly(C5) 9reps x 80 pounds
rear delt pec fly(C5) 10reps x 70 pounds
torso arm(C3) 13reps x 176pounds
leg press(B6) 15reps x 294pounds
hip abduction(A3) 12reps x 100pounds
hip adduction(A4) 12reps x 170pounds
overhead press(E3) 15reps x 68pounds
arm cross(D5) 13reps x 90pounds
core torso rotation(F1) 13reps x 62pounds
bicep curl(H1) 14reps x 76pounds
bicep curl(H1) 7reps x 66pounds
bicep curl(H1) 8reps x 56pounds
triceps extension(H2) 13reps x 52pounds
triceps extension(H2) 8reps x 42pounds
triceps extension(H2) 10reps x 32pounds


After training
Dinner: Almonds, organic vegetable cocktail


Total of day 1657 calories, 45.6g protein, 240.96g carbohydrates, 50.78g fat

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xphilx
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Re: Pofi's log

#53 Postby xphilx » Sat Jun 27, 2009 12:10 pm

so you still want to increase your strength? did you even the links i posted in here? i mean, i don't want to sound too offensive but if you'll go on like this i don't see any chance for you to reach your goals.
my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate

Pofi
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Re: Pofi's log

#54 Postby Pofi » Sun Jun 28, 2009 4:40 am

xphilx wrote:so you still want to increase your strength? did you even the links i posted in here? i mean, i don't want to sound too offensive but if you'll go on like this i don't see any chance for you to reach your goals.

Yes, I've read your links and even bookmarked them for future reference. But I see no way at the moment how I can add those exercises to my training plan as my work and other activities use up a lot of the available time.

And so far I've been at this training for only about 3-4 months and I still see progress. Yes...there have been some setbacks but mostly because I was using the wrong form and so used other muscles instead of the intended ones. This lead to an increase in weight for some exercises which was not justified or backed by the intended muscles. So...with the correction of the form the weight of some exercises naturally dropped a bit.

Another thing is that limitations in exercises do not only come from the intended muscles but also from other parts of the body that are not as developed. I had that with BWEs like push-ups as well. That's the reason I added other exercises to compensate for that.

Here is the progress from my training so far (pounds x reps) (gain) muscles:

Code: Select all

80x15->230x13   (+187%) gluteus maximus, erector spinae, biceps femoris, semitendinosus muscle
60x15->100x12   (+66%)  gluteus medius, gluteus minimus
70x18->170x12   (+142%) adductores
134x25->294x15  (+119%) biceps femoris, semitendinosus muscle, quadriceps femoris, gluteus maximus
100x15->176x13  (+76%)  teres major, biceps brachii
80x15->90x13    (+12%)  Deltoids, rhomboids, trapezius, teres major
80x15->156x13   (+95%)  teres major, biceps brachii, rhomboids, trapezius (middle part)
50x20->90x13    (+80%)  Pectoralis major
44x12->68x15    (+54%)  Front deltoids, triceps, Pectoralis major, musculus trapezius (upper part)
34x20->62x13    (+82%)  Musculus obliquus externus abdominis, Musculus obliquus internus abdominis, Musculus transversus abdominis
44x20->76x12    (+72%)  rectus abdominis
60x15->100x13   (+66%)  Erector spinae, quadratus lumborum
50x23->76x14    (+52%)  biceps brachii
50x12->52x13    (+4%)   triceps

Pofi
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Re: Pofi's log

#55 Postby Pofi » Tue Jun 30, 2009 2:08 pm

29th of june

Before training
Breakfast: Avocado, tomatoes, kiwi fruits
Brunch: Tomatoes, bell pepper, carrots
Lunch: Salad with rocket, corn, kidney beans, cabbage, olives and french dressing
Snack: 6 bananas


Training (about 1,5h)
hip extension(A1) 12reps x 230pounds
lower back(F3) 13reps x 100pounds
lower back(F3) 6reps x 90pounds
lower back(F3) 6reps x 80pounds
core ab isolator(F2) 12reps x 76pounds
core ab isolator(F2) 8reps x 66pounds
core ab isolator(F2) 10reps x 56pounds
seated row(C7) 14reps x 156pounds
rear delt pec fly(C5) 14reps x 90 pounds
rear delt pec fly(C5) 9reps x 80 pounds
rear delt pec fly(C5) 7reps x 70 pounds
torso arm(C3) 15reps x 176pounds
leg press(B6) 13reps x 294pounds
hip abduction(A3) 13reps x 100pounds
hip adduction(A4) 13reps x 170pounds
overhead press(E3) 15reps x 68pounds
arm cross(D5) 15reps x 90pounds
core torso rotation(F1) 15reps x 62pounds
bicep curl(H1) 14reps x 76pounds
bicep curl(H1) 7reps x 66pounds
bicep curl(H1) 8reps x 56pounds
triceps extension(H2) 14reps x 52pounds
triceps extension(H2) 10reps x 42pounds
triceps extension(H2) 10reps x 32pounds


After training
Directly: sultanas
Dinner: kidney beans, organic vegetable cocktail


Total of day 3109.5 calories, 95.22g protein, 491.08g carbohydrates, 73.85g fat

Pofi
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Posts: 112
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Location: Germany

Re: Pofi's log

#56 Postby Pofi » Thu Jul 02, 2009 2:00 pm

1st of July

Before training
Breakfast: Tomatoes, kiwi fruits, carrots, peaches, 3 bananas
Lunch: Salad with corn, kidney beans, tomatoes, onions, sprouted seeds and french dressing
Snack: 2 bananas, almonds, dried dates


Training (about 1,5h)
hip extension(A1) 13reps x 230pounds
lower back(F3) 13reps x 100pounds
lower back(F3) 10reps x 90pounds
lower back(F3) 8reps x 80pounds
core ab isolator(F2) 13reps x 76pounds
core ab isolator(F2) 8reps x 66pounds
core ab isolator(F2) 8reps x 56pounds
seated row(C7) 15reps x 156pounds
rear delt pec fly(C5) 15reps x 90 pounds
rear delt pec fly(C5) 7reps x 80 pounds
rear delt pec fly(C5) 8reps x 70 pounds
torso arm(C3) 15reps x 176pounds
leg press(B6) 15reps x 294pounds
hip abduction(A3) 15reps x 100pounds
hip adduction(A4) 15reps x 170pounds
overhead press(E3) 20reps x 68pounds
arm cross(D5) 17reps x 90pounds
core torso rotation(F1) 15reps x 62pounds
bicep curl(H1) 17reps x 76pounds
bicep curl(H1) 9reps x 66pounds
bicep curl(H1) 8reps x 56pounds
triceps extension(H2) 14reps x 52pounds
triceps extension(H2) 7reps x 42pounds
triceps extension(H2) 7reps x 32pounds


After training
Directly: dried dates
Dinner: kidney beans and tomato sauce


Total of day 4071.6 calories, 102.66g protein, 710.94g carbohydrates, 81.21g fat

Pofi
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Posts: 112
Joined: Sun Mar 29, 2009 12:22 pm
Location: Germany

Re: Pofi's log

#57 Postby Pofi » Sat Jul 04, 2009 1:01 pm

3rd of July

Before training
Breakfast: Tomatoes, kiwi fruits, kohlrabi, bananas
Lunch: Salad with lettuce, kidney beans, corn, tomatoes and french dressing
Snack: cucumbers, almonds, dried dates


Training (about 1,5h)
hip extension(A1) 12reps x 230pounds
lower back(F3) 13reps x 100pounds
lower back(F3) 8reps x 90pounds
lower back(F3) 8reps x 80pounds
core ab isolator(F2) 12reps x 76pounds
core ab isolator(F2) 8reps x 66pounds
core ab isolator(F2) 8reps x 56pounds
seated row(C7) 14reps x 156pounds
rear delt pec fly(C5) 15reps x 90 pounds
rear delt pec fly(C5) 7reps x 80 pounds
rear delt pec fly(C5) 7reps x 70 pounds
torso arm(C3) 14reps x 176pounds
leg press(B6) 14reps x 294pounds
hip abduction(A3) 14reps x 100pounds
hip adduction(A4) 15reps x 170pounds
overhead press(E3) 17reps x 72pounds
arm cross(D5) 12reps x 94pounds
core torso rotation(F1) 15reps x 62pounds
bicep curl(H1) 14reps x 80pounds
bicep curl(H1) 7reps x 70pounds
bicep curl(H1) 7reps x 60pounds
triceps extension(H2) 15reps x 52pounds
triceps extension(H2) 7reps x 42pounds
triceps extension(H2) 8reps x 32pounds


After training
Directly: dried dates
Dinner: almonds and dried dates


Total of day 3650.4 calories, 77.68g protein, 541.65g carbohydrates, 122.96g fat

Pofi
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Posts: 112
Joined: Sun Mar 29, 2009 12:22 pm
Location: Germany

Re: Pofi's log

#58 Postby Pofi » Tue Jul 07, 2009 12:49 pm

6th of July

Before training
Breakfast: Kidney beans, tomato sauce, tomatoes, kiwi fruits, carrots
Brunch: Cucumbers, sultanas, 3 bananas
Lunch: Salad with kidney beans, corn, tomatoes and french dressing
Snack: 3 bananas


Training (about 1,5h)
hip extension(A1) 14reps x 230pounds
lower back(F3) 13reps x 100pounds
lower back(F3) 8reps x 90pounds
lower back(F3) 10reps x 80pounds
core ab isolator(F2) 13reps x 76pounds
core ab isolator(F2) 7reps x 66pounds
core ab isolator(F2) 9reps x 56pounds
seated row(C7) 15reps x 156pounds
rear delt pec fly(C5) 16reps x 90 pounds
rear delt pec fly(C5) 8reps x 80 pounds
rear delt pec fly(C5) 9reps x 70 pounds
torso arm(C3) 18reps x 176pounds
leg press(B6) 15reps x 294pounds
hip abduction(A3) 15reps x 100pounds
hip adduction(A4) 14reps x 170pounds
overhead press(E3) 18reps x 76pounds
arm cross(D5) 13reps x 94pounds
core torso rotation(F1) 17reps x 62pounds
bicep curl(H1) 18reps x 80pounds
bicep curl(H1) 8reps x 70pounds
bicep curl(H1) 7reps x 60pounds
triceps extension(H2) 13reps x 52pounds
triceps extension(H2) 6reps x 42pounds
triceps extension(H2) 8reps x 32pounds


After training
Directly: dried dates
Dinner: dried dates


Total of day 4406.9 calories, 111.64g protein, 904.31g carbohydrates, 25.08g fat

Pofi
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Posts: 112
Joined: Sun Mar 29, 2009 12:22 pm
Location: Germany

Re: Pofi's log

#59 Postby Pofi » Sun Jul 12, 2009 5:50 am

8th of July

Before training
Breakfast: Tomatoes, kiwi fruits, kohlrabi, 1 banana
Brunch: 3 bananas, peaches, hazelnuts
Lunch: Salad with corn, tomatoes, cabbage, sprouted seeds and french dressing
Snack: hazelnuts, sultanas


Training (about 1,5h)
core ab isolator(F2) 12reps x 76pounds
core ab isolator(F2) 7reps x 66pounds
core ab isolator(F2) 8reps x 56pounds
lower back(F3) 15reps x 100pounds
lower back(F3) 9reps x 90pounds
lower back(F3) 8reps x 80pounds
hip extension(A1) 12reps x 230pounds
rear delt pec fly(C5) 17reps x 90 pounds
rear delt pec fly(C5) 7reps x 80 pounds
rear delt pec fly(C5) 8reps x 70 pounds
torso arm(C3) 14reps x 184pounds
seated row(C7) 12reps x 156pounds
hip adduction(A4) 12reps x 170pounds
hip abduction(A3) 15reps x 100pounds
leg press(B6) 18reps x 294pounds
overhead press(E3) 18reps x 80pounds
arm cross(D5) 14reps x 94pounds
core torso rotation(F1) 14reps x 66pounds
bicep curl(H1) 15reps x 84pounds
bicep curl(H1) 7reps x 74pounds
bicep curl(H1) 8reps x 64pounds
triceps extension(H2) 14reps x 52pounds
triceps extension(H2) 7reps x 42pounds
triceps extension(H2) 8reps x 32pounds


After training
Directly: Almonds, sultanas
Dinner: Almonds, sultanas, kidney beans, tomato sauce


Total of day 5951.8 calories, 144.51g protein, 615.58g carbohydrates, 315.24g fat

Pofi
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Posts: 112
Joined: Sun Mar 29, 2009 12:22 pm
Location: Germany

Re: Pofi's log

#60 Postby Pofi » Thu Jul 16, 2009 1:32 pm

13th of July

Before training
Breakfast: Tomatoes, kiwi fruits, kohlrabi, 2 bananas
Brunch: 2 bananas, kohlrabi, carrots
Lunch: Salad with corn, tomatoes, cucumbers, kidney beans, sprouted seeds and french dressing
Snack: almonds, sultanas, hazelnuts


Training (about 1,5h)
core ab isolator(F2) 13reps x 76pounds
core ab isolator(F2) 7reps x 66pounds
core ab isolator(F2) 9reps x 56pounds
lower back(F3) 15reps x 100pounds
lower back(F3) 9reps x 90pounds
lower back(F3) 10reps x 80pounds
hip extension(A1) 13reps x 230pounds
rear delt pec fly(C5) 19reps x 90 pounds
rear delt pec fly(C5) 10reps x 80 pounds
rear delt pec fly(C5) 9reps x 70 pounds
torso arm(C3) 14reps x 184pounds
seated row(C7) 12reps x 156pounds
hip adduction(A4) 14reps x 170pounds
hip abduction(A3) 15reps x 100pounds
leg press(B6) 12reps x 308pounds
overhead press(E3) 19reps x 84pounds
arm cross(D5) 14reps x 94pounds
core torso rotation(F1) 14reps x 66pounds
bicep curl(H1) 14reps x 84pounds
bicep curl(H1) 7reps x 74pounds
bicep curl(H1) 7reps x 64pounds
triceps extension(H2) 12reps x 52pounds
triceps extension(H2) 7reps x 42pounds
triceps extension(H2) 9reps x 32pounds


After training
Directly: hazelnuts, sultanas
Dinner: kidney beans, tomato sauce


Total of day 3107.6 calories, 96.71g protein, 479.76g carbohydrates, 81.01g fat


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