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

#91 Postby Pofi » Fri Nov 06, 2009 5:02 am

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

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

Re: Pofi's log

#92 Postby Pofi » Fri Nov 13, 2009 2:34 pm

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

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

Re: Pofi's log

#93 Postby Pofi » Fri Nov 13, 2009 2:41 pm

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

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

Re: Pofi's log

#94 Postby Pofi » Tue Nov 17, 2009 12:33 pm

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

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

Re: Pofi's log

#95 Postby Pofi » Tue Nov 17, 2009 1:13 pm

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

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

Re: Pofi's log

#96 Postby Pofi » Sat Dec 19, 2009 1:35 pm

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

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

Re: Pofi's log

#97 Postby Pofi » Mon Dec 21, 2009 12:34 pm

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

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

Re: Pofi's log

#98 Postby Pofi » Thu Dec 24, 2009 6:53 am

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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