Pofi's log

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

Re: Pofi's log

#61 Postby Pofi » Sat Jul 18, 2009 4:46 am

15th of July

Before training
Breakfast: Tomatoes, kohlrabi, carrots, peaches
Brunch: 7 bananas
Lunch: Salad with corn, tomatoes, kidney beans, sprouted seeds, cabbage and french dressing
Snack: almonds, dried dates


Training (about 1,5h)
core ab isolator(F2) 12reps x 76pounds
core ab isolator(F2) 8reps x 66pounds
core ab isolator(F2) 10reps x 56pounds
lower back(F3) 13reps x 100pounds
lower back(F3) 7reps x 90pounds
lower back(F3) 8reps x 80pounds
hip extension(A1) 12reps x 230pounds
rear delt pec fly(C5) 12reps x 100 pounds
rear delt pec fly(C5) 7reps x 90 pounds
rear delt pec fly(C5) 7reps x 80 pounds
torso arm(C3) 14reps x 184pounds
seated row(C7) 12reps x 156pounds
hip adduction(A4) 15reps x 170pounds
hip abduction(A3) 15reps x 100pounds
leg press(B6) 15reps x 308pounds
overhead press(E3) 14reps x 88pounds
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) 14reps x 52pounds
triceps extension(H2) 7reps x 42pounds
triceps extension(H2) 9reps x 32pounds


After training
Directly: almonds
Dinner: tomatoes


Total of day 3271.7 calories, 80.94g protein, 426.71g carbohydrates, 133.45g fat

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

Re: Pofi's log

#62 Postby Pofi » Sat Jul 18, 2009 4:53 am

17th of July

Before training
Breakfast: Tomatoes, kohlrabi, 6 bananas
Brunch: sultanas, hazelnuts
Lunch: Salad with tomatoes, onions, sprouted seeds, cabbage and french dressing
Snack: dried dates


Training (about 1,5h)
core ab isolator(F2) 13reps x 76pounds
core ab isolator(F2) 5reps x 80pounds
core ab isolator(F2) 5reps x 84pounds
lower back(F3) 15reps x 100pounds
lower back(F3) 5reps x 11pounds
lower back(F3) 5reps x 120pounds
hip extension(A1) 12reps x 230pounds
rear delt pec fly(C5) 12reps x 100 pounds
rear delt pec fly(C5) 6reps x 110 pounds
rear delt pec fly(C5) 4reps x 120 pounds
torso arm(C3) 14reps x 184pounds
seated row(C7) 10reps x 156pounds
hip adduction(A4) 15reps x 170pounds
hip abduction(A3) 17reps x 100pounds
leg press(B6) 13reps x 308pounds
overhead press(E3) 15reps x 88pounds
arm cross(D5) 14reps x 94pounds
core torso rotation(F1) 17reps x 66pounds
bicep curl(H1) 14reps x 84pounds
bicep curl(H1) 5reps x 88pounds
bicep curl(H1) 4reps x 92pounds
triceps extension(H2) 14reps x 52pounds
triceps extension(H2) 6reps x 56pounds
triceps extension(H2) 4reps x 60pounds


After training
Directly: dried dates
Dinner: hazelnuts, sultanas


Total of day 3981.5 calories, 53.47g protein, 709.05g carbohydrates, 91.4g fat

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

Re: Pofi's log

#63 Postby Pofi » Sat Jul 25, 2009 7:51 am

20th of July

Before training
Breakfast: Tomatoes, carrots, cucumbers
Brunch: peaches, bananas
Lunch: Salad with lettuce, corn, sprouted seeds, kidney beans and french dressing
Snack: sultanas, almonds


Training (about 1,5h)
core ab isolator(F2) 12reps x 76pounds
core ab isolator(F2) 5reps x 80pounds
core ab isolator(F2) 4reps x 84pounds
lower back(F3) 15reps x 100pounds
lower back(F3) 6reps x 11pounds
lower back(F3) 4reps x 120pounds
hip extension(A1) 13reps x 230pounds
rear delt pec fly(C5) 12reps 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 184pounds
seated row(C7) 12reps x 148pounds
hip adduction(A4) 13reps x 170pounds
hip abduction(A3) 14reps x 106pounds
leg press(B6) 13reps x 308pounds
overhead press(E3) 17reps x 88pounds
arm cross(D5) 14reps x 94pounds
core torso rotation(F1) 13reps x 70pounds
bicep curl(H1) 13reps x 84pounds
bicep curl(H1) 4reps x 88pounds
bicep curl(H1) 4reps x 92pounds
triceps extension(H2) 12reps x 52pounds
triceps extension(H2) 5reps x 56pounds
triceps extension(H2) 4reps x 60pounds


After training
Dinner: hazelnuts, sultanas


Total of day 3331.7 calories, 77.94g protein, 450.57g carbohydrates, 127.69g fat

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

Re: Pofi's log

#64 Postby Pofi » Sat Jul 25, 2009 8:00 am

22th of July

Before training
Breakfast: Mushrooms, tomato sauce, tomatoes, kiwi fruits
Brunch: Tomatoes, kohlrabi, carrots, 2 bananas
Lunch: Salad with lettuce, corn, sprouted seeds and french dressing
Snack: sultanas, hazelnuts, 3 bananas, tomatoes


Training (about 1,5h)
core ab isolator(F2) 13reps x 76pounds
core ab isolator(F2) 5reps x 80pounds
core ab isolator(F2) 4reps x 84pounds
lower back(F3) 14reps x 100pounds
lower back(F3) 4reps x 11pounds
lower back(F3) 4reps x 120pounds
hip extension(A1) 9reps x 230pounds
rear delt pec fly(C5) 12reps x 100 pounds
rear delt pec fly(C5) 5reps x 110 pounds
rear delt pec fly(C5) 4reps x 120 pounds
torso arm(C3) 14reps x 184pounds
seated row(C7) 8reps x 148pounds
hip adduction(A4) 12reps x 170pounds
hip abduction(A3) 12reps x 106pounds
leg press(B6) 13reps x 308pounds
overhead press(E3) 13reps x 92pounds
arm cross(D5) 14reps x 94pounds
core torso rotation(F1) 13reps x 70pounds
bicep curl(H1) 15reps x 84pounds
bicep curl(H1) 5reps x 88pounds
bicep curl(H1) 4reps x 92pounds
triceps extension(H2) 13reps x 52pounds
triceps extension(H2) 5reps x 56pounds
triceps extension(H2) 4reps x 60pounds


After training
Dinner: hazelnuts, sultanas


Total of day 3562.7 calories, 78.59g protein, 525.85g carbohydrates, 117.41g fat

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

Re: Pofi's log

#65 Postby Pofi » Sat Aug 01, 2009 6:57 am

24th of July

Before training
Breakfast: Tomatoes, kohlrabi, 2 bananas
Brunch: 3 bananas, hazelnuts, sultanas
Lunch: Salad with lettuce, tomatoes, corn, cabbage and french dressing
Snack: dried dates


Training (about 1,5h)
core ab isolator(F2) 12reps x 76pounds
core ab isolator(F2) 5reps x 80pounds
core ab isolator(F2) 4reps x 84pounds
lower back(F3) 15reps x 100pounds
lower back(F3) 7reps x 11pounds
lower back(F3) 4reps x 120pounds
hip extension(A1) 15reps x 216pounds
rear delt pec fly(C5) 13reps 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 184pounds
seated row(C7) 14reps x 140pounds
hip adduction(A4) 15reps x 170pounds
hip abduction(A3) 14reps x 106pounds
leg press(B6) 14reps x 308pounds
overhead press(E3) 15reps x 92pounds
arm cross(D5) 17reps x 94pounds
core torso rotation(F1) 14reps x 70pounds
bicep curl(H1) 17reps x 84pounds
bicep curl(H1) 5reps x 88pounds
bicep curl(H1) 4reps x 92pounds
triceps extension(H2) 15reps x 52pounds
triceps extension(H2) 6reps x 56pounds
triceps extension(H2) 4reps x 60pounds


After training
Dinner: kidney beans, tomato sauce


Total of day 3275.2 calories, 81.24g protein, 673.34g carbohydrates, 20.35g fat

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

Re: Pofi's log

#66 Postby Pofi » Sat Aug 01, 2009 7:17 am

27th of July

Before training
Breakfast: Tomatoes, kohlrabi, carrots, cucumbers
Lunch: Salad with rocket, sprouted seeds, corn, cabbage, mushrooms and french dressing
Snack: bananas, hazelnuts, almonds, sultanas


Training (about 1,5h)
core ab isolator(F2) 14reps x 76pounds
core ab isolator(F2) 6reps x 80pounds
core ab isolator(F2) 5reps x 84pounds
lower back(F3) 14reps x 100pounds
lower back(F3) 5reps x 11pounds
lower back(F3) 5reps x 120pounds
hip extension(A1) 14reps x 216pounds
rear delt pec fly(C5) 12reps x 100 pounds
torso arm(C3) 15reps x 184pounds
seated row(C7) 13reps x 140pounds
hip adduction(A4) 15reps x 170pounds
hip abduction(A3) 14reps x 106pounds
leg press(B6) 14reps x 308pounds
overhead press(E3) 14reps x 92pounds
arm cross(D5) 13reps x 98pounds
core torso rotation(F1) 15reps x 70pounds
bicep curl(H1) 12reps x 88pounds
bicep curl(H1) 5reps x 94pounds
bicep curl(H1) 4reps x 96pounds
triceps extension(H2) 15reps x 52pounds
triceps extension(H2) 6reps x 56pounds
triceps extension(H2) 4reps x 60pounds


After training
Dinner: hazelnuts, tomatoes


Total of day 3256.3 calories, 65.63g protein, 329.58g carbohydrates, 182.4g fat

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

Re: Pofi's log

#67 Postby Pofi » Sat Aug 01, 2009 7:29 am

29th of July

Before training
Breakfast: Tomatoes, carrots, cucumbers, peaches
Lunch: Salad with tomatoes, onions, sprouted seeds, corn, cabbage and french dressing
Snack: bananas, almonds, sultanas, dried dates


Training (about 1,5h)
core ab isolator(F2) 15reps x 76pounds
core ab isolator(F2) 6reps x 80pounds
core ab isolator(F2) 5reps x 84pounds
lower back(F3) 15reps x 100pounds
lower back(F3) 6reps x 110pounds
lower back(F3) 4reps x 120pounds
hip extension(A1) 13reps x 216pounds
rear delt pec fly(C5) 12reps x 100 pounds
rear delt pec fly(C5) 6reps x 110 pounds
rear delt pec fly(C5) 4reps x 120 pounds
torso arm(C3) 14reps x 184pounds
seated row(C7) 14reps x 140pounds
hip adduction(A4) 15reps x 170pounds
hip abduction(A3) 12reps x 106pounds
leg press(B6) 14reps x 308pounds
overhead press(E3) 13reps x 92pounds
arm cross(D5) 14reps x 98pounds
core torso rotation(F1) 13reps x 70pounds
bicep curl(H1) 13reps x 88pounds
bicep curl(H1) 5reps x 94pounds
bicep curl(H1) 4reps x 96pounds
triceps extension(H2) 12reps x 52pounds
triceps extension(H2) 5reps x 56pounds
triceps extension(H2) 4reps x 60pounds


After training
Dinner: kidney beans, tomato sauce


Total of day 3346.5 calories, 91.62g protein, 599.32g carbohydrates, 56.48g fat

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

Re: Pofi's log

#68 Postby Pofi » Wed Aug 12, 2009 11:22 am

8th of August

Before training
Breakfast: Hazelnuts, sultanas


Training (about 1,5h)
core ab isolator(F2) 15reps x 76pounds
core ab isolator(F2) 6reps x 80pounds
core ab isolator(F2) 4reps x 84pounds
lower back(F3) 15reps x 100pounds
lower back(F3) 5reps x 110pounds
lower back(F3) 4reps x 120pounds
hip extension(A1) 14reps x 216pounds
rear delt pec fly(C5) 15reps 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 184pounds
seated row(C7) 12reps x 140pounds
hip adduction(A4) 13reps x 178pounds
hip abduction(A3) 14reps x 106pounds
leg press(B6) 15reps x 308pounds
overhead press(E3) 15reps x 92pounds
arm cross(D5) 15reps x 98pounds
core torso rotation(F1) 15reps x 70pounds
bicep curl(H1) 14reps x 88pounds
bicep curl(H1) 4reps x 94pounds
bicep curl(H1) 4reps x 96pounds
triceps extension(H2) 15reps x 52pounds
triceps extension(H2) 6reps x 56pounds
triceps extension(H2) 4reps x 60pounds


After training
Lunch: Smoothie with chinese cabbage, bananas, sultanas
Snack: Hazelnuts
Dinner: kidney beans, tomato sauce, hazelnuts


Total of day 3337.5 calories, 86.73g protein, 410.49g carbohydrates, 143.55g fat
Last edited by Pofi on Wed Aug 12, 2009 11:29 am, edited 1 time in total.

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

Re: Pofi's log

#69 Postby Pofi » Wed Aug 12, 2009 11:28 am

11th of August

Before training
Breakfast: Tomatoes, carrots, bell pepper, plumes
Snack: Bananas
Lunch: Salad with tomatoes, corn, mushrooms, sprouted seeds, kidney beans and french dressing
Snack: Bananas, sultanas, almonds, hazelnuts


Training (about 1,5h)
core ab isolator(F2) 15reps x 76pounds
core ab isolator(F2) 5reps x 80pounds
core ab isolator(F2) 4reps x 84pounds
lower back(F3) 15reps x 100pounds
lower back(F3) 4reps x 110pounds
lower back(F3) 4reps x 120pounds
hip extension(A1) 15reps x 216pounds
rear delt pec fly(C5) 14reps 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 184pounds
seated row(C7) 14reps x 140pounds
hip adduction(A4) 13reps x 178pounds
hip abduction(A3) 15reps x 106pounds
leg press(B6) 17reps x 308pounds
overhead press(E3) 17reps x 92pounds
arm cross(D5) 17reps x 98pounds
core torso rotation(F1) 15reps x 70pounds
bicep curl(H1) 15reps x 88pounds
bicep curl(H1) 4reps x 94pounds
bicep curl(H1) 4reps x 96pounds
triceps extension(H2) 15reps x 52pounds
triceps extension(H2) 5reps x 56pounds
triceps extension(H2) 5reps x 60pounds


After training
Dinner: kidney beans, tomato sauce, hazelnuts


Total of day 3038.8 calories, 100.5g protein, 432.62g carbohydrates, 95.39g fat

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

Re: Pofi's log

#70 Postby Pofi » Sat Aug 22, 2009 10:33 am

15th of August

Before training
Breakfast: Tomatoes, sultanas, hazelnuts


Training (about 1,5h)
core ab isolator(F2) 17reps x 76pounds
core ab isolator(F2) 5reps x 80pounds
core ab isolator(F2) 4reps x 84pounds
lower back(F3) 14reps x 100pounds
lower back(F3) 4reps x 110pounds
lower back(F3) 3reps x 120pounds
hip extension(A1) 15reps x 216pounds
rear delt pec fly(C5) 14reps x 100 pounds
rear delt pec fly(C5) 5reps x 110 pounds
rear delt pec fly(C5) 4reps x 120 pounds
torso arm(C3) 13reps x 184pounds
seated row(C7) 15reps x 140pounds
hip adduction(A4) 15reps x 178pounds
hip abduction(A3) 15reps x 106pounds
leg press(B6) 13reps x 322pounds
overhead press(E3) 12reps x 96pounds
arm cross(D5) 13reps x 102pounds
core torso rotation(F1) 15reps x 70pounds
bicep curl(H1) 14reps x 88pounds
bicep curl(H1) 5reps x 92pounds
bicep curl(H1) 4reps x 96pounds
triceps extension(H2) 18reps x 52pounds
triceps extension(H2) 6reps x 56pounds
triceps extension(H2) 5reps x 60pounds


After training
Lunch: Kidney beans, tomato sauce, hazelnuts
Dinner: Hazelnuts, sultanas


Total of day 3490.2 calories, 93.45g protein, 345.83g carbohydrates, 188.23g fat

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

Re: Pofi's log

#71 Postby Pofi » Sat Aug 22, 2009 10:40 am

18th of August

Before training
Breakfast: Tomatoes, carrots, kohlrabi, bananas
Snack: Bananas, sultanas, hazelnuts
Lunch: Salad with tomatoes, onions, cabbage, sprouted seeds and french dressing
Snack: dried dates


Training (about 1,5h)
core ab isolator(F2) 13reps x 80pounds
core ab isolator(F2) 4reps x 84pounds
core ab isolator(F2) 4reps x 88pounds
lower back(F3) 15reps x 100pounds
lower back(F3) 5reps x 110pounds
lower back(F3) 4reps x 120pounds
hip extension(A1) 15reps x 216pounds
rear delt pec fly(C5) 15reps 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 184pounds
seated row(C7) 15reps x 140pounds
hip adduction(A4) 14reps x 178pounds
hip abduction(A3) 17reps x 106pounds
leg press(B6) 14reps x 322pounds
overhead press(E3) 14reps x 96pounds
arm cross(D5) 14reps x 102pounds
core torso rotation(F1) 15reps x 70pounds
bicep curl(H1) 15reps x 88pounds
bicep curl(H1) 5reps x 92pounds
bicep curl(H1) 4reps x 96pounds
triceps extension(H2) 14reps x 56pounds
triceps extension(H2) 6reps x 60pounds
triceps extension(H2) 5reps x 64pounds


After training
Snack: dried dates
Dinner: Almonds, sultanas


Total of day 3286.3 calories, 57.2g protein, 576.39g carbohydrates, 75.15g fat

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

Re: Pofi's log

#72 Postby Pofi » Wed Aug 26, 2009 11:30 am

22nd of August

Before training
Breakfast: Tomatoes, hazelnuts, sultanas


Training (about 1,5h)
core ab isolator(F2) 13reps x 80pounds
core ab isolator(F2) 5reps x 84pounds
core ab isolator(F2) 4reps x 88pounds
lower back(F3) 15reps x 100pounds
lower back(F3) 6reps x 110pounds
lower back(F3) 4reps x 120pounds
hip extension(A1) 15reps x 216pounds
rear delt pec fly(C5) 15reps 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 184pounds
seated row(C7) 15reps x 140pounds
hip adduction(A4) 15reps x 178pounds
hip abduction(A3) 14reps x 110pounds
leg press(B6) 15reps x 322pounds
overhead press(E3) 14reps x 96pounds
arm cross(D5) 15reps x 102pounds
core torso rotation(F1) 15reps x 70pounds
bicep curl(H1) 14reps x 88pounds
bicep curl(H1) 5reps x 92pounds
bicep curl(H1) 4reps x 96pounds
triceps extension(H2) 14reps x 56pounds
triceps extension(H2) 5reps x 60pounds
triceps extension(H2) 4reps x 64pounds


After training
Lunch: Kidney beans, carrots
Dinner: Hazelnuts, bananas, sultanas


Total of day 2812.4 calories, 76.24g protein, 327.97g carbohydrates, 129.25g fat

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

Re: Pofi's log

#73 Postby Pofi » Wed Aug 26, 2009 11:38 am

25th of August

Before training
Breakfast: Tomatoes, kidney beans
Snack: Figs, carrots, peaches, bananas
Lunch: Salad with lettuce, corn, kidney beans, cabbage, sprouted seeds and french dressing
Snack: Bananas, almonds, sultanas


Training (about 1,5h)
core ab isolator(F2) 13reps x 80pounds
core ab isolator(F2) 5reps x 84pounds
core ab isolator(F2) 4reps x 88pounds
lower back(F3) 15reps x 100pounds
lower back(F3) 6reps x 110pounds
lower back(F3) 3reps x 120pounds
hip extension(A1) 15reps x 216pounds
rear delt pec fly(C5) 14reps 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 184pounds
seated row(C7) 15reps x 140pounds
hip adduction(A4) 15reps x 178pounds
hip abduction(A3) 15reps x 110pounds
leg press(B6) 14reps x 322pounds
overhead press(E3) 15reps x 96pounds
arm cross(D5) 15reps x 102pounds
core torso rotation(F1) 15reps x 70pounds
bicep curl(H1) 15reps x 88pounds
bicep curl(H1) 4reps x 92pounds
bicep curl(H1) 4reps x 96pounds
triceps extension(H2) 13reps x 56pounds
triceps extension(H2) 5reps x 60pounds
triceps extension(H2) 5reps x 64pounds


After training
Dinner: Dried dates, tomatoes


Total of day 2925.5 calories, 93.91g protein, 516.29g carbohydrates, 47.64g fat

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

Re: Pofi's log

#74 Postby Pofi » Sat Sep 05, 2009 10:25 am

29th of August

Before training
Breakfast: Hazelnuts, almonds, sultanas
Snack: Tomatoes, hazelnuts


Training (about 1,5h)
core ab isolator(F2) 13reps x 80pounds
core ab isolator(F2) 4reps x 84pounds
core ab isolator(F2) 4reps x 88pounds
lower back(F3) 14reps x 100pounds
lower back(F3) 5reps x 110pounds
lower back(F3) 4reps x 120pounds
hip extension(A1) 15reps x 216pounds
rear delt pec fly(C5) 12reps x 100 pounds
rear delt pec fly(C5) 5reps x 110 pounds
rear delt pec fly(C5) 4reps x 120 pounds
torso arm(C3) 14reps x 184pounds
seated row(C7) 15reps x 140pounds
hip adduction(A4) 15reps x 178pounds
hip abduction(A3) 13reps x 110pounds
leg press(B6) 12reps x 322pounds
overhead press(E3) 15reps x 96pounds
arm cross(D5) 12reps x 102pounds
core torso rotation(F1) 12reps x 70pounds
bicep curl(H1) 13reps x 88pounds
triceps extension(H2) 12reps x 56pounds


After training
Lunch: Kidney beans, tomato sauce
Dinner: Hazelnuts, sultanas


Total of day 2819.3 calories, 84.39g protein, 315.64g carbohydrates, 131.02g fat

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

Re: Pofi's log

#75 Postby Pofi » Sat Sep 05, 2009 10:31 am

1st of September

Before training
Breakfast: Tomatoes, kohlrabi, prunes
Snack: Bananas
Lunch: Salad with tomatoes, kidney beans, corn and salad dressing
Snack: Bananas, hazelnuts, tomatoes, sultanas


Training (about 1,5h)
core ab isolator(F2) 13reps x 80pounds
core ab isolator(F2) 5reps x 84pounds
core ab isolator(F2) 4reps x 88pounds
lower back(F3) 14reps x 100pounds
lower back(F3) 5reps x 110pounds
lower back(F3) 4reps x 120pounds
hip extension(A1) 15reps x 216pounds
rear delt pec fly(C5) 15reps 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 184pounds
seated row(C7) 15reps x 140pounds
hip adduction(A4) 15reps x 178pounds
hip abduction(A3) 14reps x 110pounds
leg press(B6) 15reps x 322pounds
overhead press(E3) 13reps x 96pounds
arm cross(D5) 13reps x 102pounds
core torso rotation(F1) 15reps x 70pounds
bicep curl(H1) 15reps x 88pounds
bicep curl(H1) 4reps x 92pounds
bicep curl(H1) 4reps x 96pounds
triceps extension(H2) 14reps x 56pounds
triceps extension(H2) 6reps x 60pounds
triceps extension(H2) 5reps x 64pounds


After training
Dinner: Bananas, kidney beans, tomato sauce


Total of day 3572.4 calories, 119.8g protein, 626.32g carbohydrates, 57.24g fat


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