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 Post subject: Re: Pofi's log
PostPosted: Fri Sep 18, 2009 2:50 pm 
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Rabbit

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

Before training
Breakfast: Smoothie with lettuce, tomatoes, carrots, 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) 15reps x 100pounds
lower back(F3) 5reps x 110pounds
lower back(F3) 5reps 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) 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) 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) 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
Lunch: Dried dates, kidney beans and tomatoes
Dinner: Hazelnuts, sultanas, tomatoes, almonds


Total of day 2956.3 calories, 78.1g protein, 449g carbohydrates, 86.56g fat


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 Post subject: Re: Pofi's log
PostPosted: Fri Sep 18, 2009 3:10 pm 
Offline
Rabbit

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

Before training
Breakfast: Kidney beans


Training (about 1,5h)
core ab isolator(F2) 13reps x 80pounds
core ab isolator(F2) 5reps x 84pounds
core ab isolator(F2) 3reps x 88pounds
lower back(F3) 15reps x 100pounds
hip extension(A1) 15reps x 216pounds
rear delt pec fly(C5) 15reps x 100 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) 14reps x 96pounds
arm cross(D5) 13reps x 102pounds
core torso rotation(F1) 15reps x 70pounds
bicep curl(H1) 13reps x 88pounds
triceps extension(H2) 15reps x 56pounds


After training
Snack: dried dates, tomatoes, carrots
Lunch: Salad with lettuce, olives, tomatoes, corn, kidney beans and salad dressing
Snack: Bell pepper, bananas
Dinner: Almonds, sultanas, smoothie with lettuce and tomatoes


Total of day 3494.9 calories, 110.61g protein, 563.84g carbohydrates, 84.33g fat


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 Post subject: Re: Pofi's log
PostPosted: Fri Sep 18, 2009 3:21 pm 
Offline
Rabbit

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

Before training
Breakfast: Smoothie with lettuce, carrots, tomatoes and sultanas


Training (about 1,5h)
core ab isolator(F2) 12reps x 80pounds
core ab isolator(F2) 4reps x 84pounds
core ab isolator(F2) 4reps x 88pounds
lower back(F3) 13reps x 100pounds
lower back(F3) 6reps x 110pounds
lower back(F3) 5reps 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) 15reps x 140pounds
hip adduction(A4) 14reps 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) 14reps 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
Lunch: Hazel nuts, sultanas
Dinner: Kidney beans, tomatoes, dried dates


Total of day 2853.8 calories, 72.67g protein, 465.17g carbohydrates, 70.35g fat


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 Post subject: Re: Pofi's log
PostPosted: Fri Sep 18, 2009 3:28 pm 
Offline
Rabbit

Joined: Sun Mar 29, 2009 12:22 pm
Posts: 112
Location: Germany
14th of September

Before training
Breakfast: Tomatoes, carrots, kohlrabi, bell pepper
Snack: Bananas
Lunch: Salad with lettuce, corn, kidney beans, sprouted seeds and salad dressing
Snack: Almonds, sultanas


Training (about 1,5h)
core ab isolator(F2) 12reps x 80pounds
core ab isolator(F2) 4reps x 84pounds
core ab isolator(F2) 4reps x 88pounds
lower back(F3) 13reps x 100pounds
lower back(F3) 6reps x 110pounds
lower back(F3) 5reps 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) 15reps x 178pounds
hip abduction(A3) 15reps x 110pounds
leg press(B6) 15reps x 322pounds
overhead press(E3) 17reps x 96pounds
arm cross(D5) 13reps x 102pounds
core torso rotation(F1) 15reps x 70pounds
bicep curl(H1) 14reps x 88pounds
bicep curl(H1) 4reps x 92pounds
bicep curl(H1) 3reps x 96pounds
triceps extension(H2) 13reps x 56pounds
triceps extension(H2) 5reps x 60pounds
triceps extension(H2) 4reps x 64pounds


After training
Dinner: Kidney beans, tomato sauce, sultanas, hazel nuts


Total of day 3356.2 calories, 109.2g protein, 518.58g carbohydrates, 86.71g fat


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 Post subject: Re: Pofi's log
PostPosted: Sun Sep 20, 2009 3:34 am 
Offline
Rabbit

Joined: Sun Mar 29, 2009 12:22 pm
Posts: 112
Location: Germany
19th of September

Before training
Breakfast: Hazel nuts, sultanas, bananas


Training (about 1,5h)
core ab isolator(F2) 12reps x 80pounds
core ab isolator(F2) 5reps x 84pounds
core ab isolator(F2) 4reps x 88pounds
lower back(F3) 13reps x 100pounds
lower back(F3) 6reps x 110pounds
lower back(F3) 5reps x 120pounds
hip extension(A1) 14reps 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) 18reps x 184pounds
seated row(C7) 14reps x 140pounds
hip adduction(A4) 15reps x 178pounds
hip abduction(A3) 15reps x 110pounds
leg press(B6) 15reps x 322pounds
overhead press(E3) 15reps x 100pounds
arm cross(D5) 14reps x 102pounds
core torso rotation(F1) 12reps 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) 6reps x 60pounds
triceps extension(H2) 5reps x 64pounds


After training
Lunch: Kidney beans, carrots, tomatoes
Dinner: dried dates, Smoothie with lettuce, tomatoes, sultanas


Total of day 2849.3 calories, 67.67g protein, 557.49g carbohydrates, 29.08g fat


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 Post subject: Re: Pofi's log
PostPosted: Sat Oct 03, 2009 7:05 am 
Offline
Rabbit

Joined: Sun Mar 29, 2009 12:22 pm
Posts: 112
Location: Germany
21st of September

Before training
Breakfast: Tomatoes, carrots, kohlrabi, bell pepper
Snack: Bananas
Lunch: Salad with tomatoes, sprouted seeds, kidney beans, cabbage and salad dressing
Snack: Hazelnuts, sultanas


Training (about 1,5h)
core ab isolator(F2) 12reps x 80pounds
core ab isolator(F2) 4reps x 84pounds
core ab isolator(F2) 3reps x 88pounds
lower back(F3) 15reps x 100pounds
lower back(F3) 5reps x 110pounds
lower back(F3) 5reps 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) 5reps x 120 pounds
torso arm(C3) 13reps x 194pounds
seated row(C7) 15reps x 140pounds
hip adduction(A4) 18reps x 178pounds
hip abduction(A3) 15reps x 110pounds
leg press(B6) 15reps x 322pounds
overhead press(E3) 15reps x 100pounds
arm cross(D5) 15reps x 102pounds
core torso rotation(F1) 15reps x 70pounds
bicep curl(H1) 14reps x 88pounds
bicep curl(H1) 6reps x 92pounds
bicep curl(H1) 4reps x 96pounds
triceps extension(H2) 15reps x 56pounds
triceps extension(H2) 6reps x 60pounds
triceps extension(H2) 5reps x 64pounds


After training
Dinner: Smoothie with broccoli, lettuce and sultanas


Total of day 2744.1 calories, 62.67g protein, 462.58g carbohydrates, 60.56g fat


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 Post subject: Re: Pofi's log
PostPosted: Sat Oct 03, 2009 7:16 am 
Offline
Rabbit

Joined: Sun Mar 29, 2009 12:22 pm
Posts: 112
Location: Germany
26th of September

Before training
Breakfast: Hazelnuts, sultanas


Training (about 1,5h)
core ab isolator(F2) 13reps x 80pounds
core ab isolator(F2) 6reps x 84pounds
core ab isolator(F2) 4reps x 88pounds
lower back(F3) 18reps x 100pounds
lower back(F3) 6reps x 110pounds
lower back(F3) 5reps 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) 14reps x 194pounds
seated row(C7) 15reps x 140pounds
hip adduction(A4) 13reps x 186pounds
hip abduction(A3) 15reps x 110pounds
leg press(B6) 14reps x 322pounds
overhead press(E3) 15reps x 100pounds
arm cross(D5) 12reps 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) 17reps x 56pounds
triceps extension(H2) 6reps x 60pounds
triceps extension(H2) 6reps x 64pounds


After training
Lunch: dried dates
Dinner: Kidney beans with tomato sauce


Total of day 2965.9 calories, 70.6g protein, 546.87g carbohydrates, 47.65g fat


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 Post subject: Re: Pofi's log
PostPosted: Sat Oct 03, 2009 7:28 am 
Offline
Rabbit

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

Before training
Breakfast: Tomatoes, kohlrabi, carrots, cucumbers
Snack: Bananas
Lunch: Salad with lettuce, cabbage, corn, kidney beans, sprouted seeds and salad dressing
Snack: Hazelnuts, sultanas, dried dates


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) 13reps x 110pounds
lower back(F3) 5reps x 120pounds
lower back(F3) 4reps x 130pounds
hip extension(A1) 19reps 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) 13reps x 194pounds
seated row(C7) 15reps x 140pounds
hip adduction(A4) 14reps x 186pounds
hip abduction(A3) 15reps x 110pounds
leg press(B6) 15reps x 322pounds
overhead press(E3) 15reps x 100pounds
arm cross(D5) 14reps x 102pounds
core torso rotation(F1) 15reps x 70pounds
bicep curl(H1) 18reps x 88pounds
bicep curl(H1) 5reps x 92pounds
bicep curl(H1) 4reps x 96pounds
triceps extension(H2) 15reps x 58pounds
triceps extension(H2) 5reps x 62pounds
triceps extension(H2) 5reps x 66pounds


After training
Dinner: dried dates


Total of day 3339.4 calories, 63.71g protein, 609.7g carbohydrates, 63.92g fat


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 Post subject: Re: Pofi's log
PostPosted: Sat Oct 03, 2009 7:33 am 
Offline
Rabbit

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


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 Post subject: Re: Pofi's log
PostPosted: Sat Oct 17, 2009 7:29 am 
Offline
Rabbit

Joined: Sun Mar 29, 2009 12:22 pm
Posts: 112
Location: Germany
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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 Post subject: Re: Pofi's log
PostPosted: Sat Oct 17, 2009 7:33 am 
Offline
Rabbit

Joined: Sun Mar 29, 2009 12:22 pm
Posts: 112
Location: Germany
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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 Post subject: Re: Pofi's log
PostPosted: Sun Oct 25, 2009 3:29 am 
Offline
Rabbit

Joined: Sun Mar 29, 2009 12:22 pm
Posts: 112
Location: Germany
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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 Post subject: Re: Pofi's log
PostPosted: Sun Oct 25, 2009 3:37 am 
Offline
Rabbit

Joined: Sun Mar 29, 2009 12:22 pm
Posts: 112
Location: Germany
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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 Post subject: Re: Pofi's log
PostPosted: Sun Nov 01, 2009 5:05 am 
Offline
Rabbit

Joined: Sun Mar 29, 2009 12:22 pm
Posts: 112
Location: Germany
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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 Post subject: Re: Pofi's log
PostPosted: Sun Nov 01, 2009 5:13 am 
Offline
Rabbit

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