some Brazil nuts
1 soy steak with cauliflower and potatoes and a soy yogurt-mojo-sauce (I love my mom for bringing some mojo sauces from tenerife for me!!!)
salad with tomato, cucumber, seeds and a soy yogurt-oil-vinegar-mustard-dressing
a protein-cacao-shake after workout
4 x Superset 1:
DB Shoulder Press: 7 kg x 15
DB Side Bend: 7 kg x 20 p. side
4 x Superset 2:
DB Floor Press: 7 kg x 20
DB Row: 7 kg x 20 p. side
4 x Superset 3:
DB Straight Leg Deadlift: 7 kg x 20
Hammer Curls: 7 kg x 5
DB Triceps Extension: 7 kg x 15 x 3
Weighted Crunches: 7 kg x 30
Well....I have to explain one really really stupid thing....
I dunno when exactly was the moment I started counting wrong but I guess, nearly my whole trainingslog is wrong for month... I just forget that the pole and the screw-nuts of my dumbbells have their own weight... I just count the weight of the discs....
I always had two more kilos than I wrote here (except the 3 kg at the leg sessions, 'cause this are different dumbells). I always wondered, why it's so hard for me....
I don't want to change every log now. But in future my dates will be correct....