Pofi's log

4th of May

Before training

Salad with cabbage, kidney beans, corn and cucumbers, 3 bananas

Total 613 calories, 16.58g protein, 149.49g carbohydrates, 3.61g fat

Training (about 1h)

Today I slightly modified my training schedule. I exchanged the machines B5 and B1 for the leg press (B6). Furthermore I added the core torso rotation (F1), the arm cross (D5) and the overhead press (E3).

hip extension(A1) 15reps x 182pounds

lower back(F3) 12reps x 100pounds

core ab isolator(F2) 12reps x 74pounds

seated row(C7) 12reps x 156pounds

rear delt pec fly(C5) 12reps x 100 pounds

torso arm(C3) 12reps x 152pounds

leg press(B6) 25reps x 134pounds

hip abduction(A3) 12reps x 92pounds

hip adduction(A4) 13reps x 158pounds

overhead press(E3) 12reps x 44pounds

arm cross(D5) 20reps x 50pounds

core torso rotation(F1) 20reps x 34pounds

Chest press 10reps x 30kg (plus bar)

Negative concentration curl 15reps x 10kg

After training

Kidney beans and dried figs

Total 1341 calories, 56.16g protein, 252.99g carbohydrates, 8.96g fat

Total of day 4126.6g calories, 108.52g protein, 708.22g carbohydrates, 84.47g fat

6th of May

Been to the gym rather late (about 8p.m.) but the workout was what I needed after more than 10 hours at work...

Before training

Salad with cabbage, tomatoes and soy sprouts, kidney beans, 3 bananas

Total 954 calories, 52.13g protein, 169.91g carbohydrates, 5.07g fat

Training (about 1,25h)

hip extension(A1) 15reps x 182pounds

lower back(F3) 12reps x 100pounds

core ab isolator(F2) 13reps x 74pounds

seated row(C7) 14reps x 156pounds

rear delt pec fly(C5) 14reps x 100 pounds

torso arm(C3) 14reps x 152pounds

leg press(B6) 25reps x 146pounds

hip abduction(A3) 15reps x 92pounds

hip adduction(A4) 14reps x 158pounds

overhead press(E3) 15reps x 44pounds

arm cross(D5) 23reps x 54pounds

core torso rotation(F1) 18reps x 38pounds

After training

dried figs

Total 710 calories, 14.65g protein, 145.43g carbohydrates, 5.64g fat

Total of day 3569.4g calories, 110.87g protein, 602.55g carbohydrates, 68.99g fat

8th of May

Before training

Salad with cabbage, tomatoes and lettuce, 2 bananas, almonds

Total 940 calories, 28.64g protein, 78.61g carbohydrates, 55.81g fat

Training (about 1,25h)

hip extension(A1) 18reps x 182pounds

lower back(F3) 12reps x 100pounds

core ab isolator(F2) 14reps x 74pounds

seated row(C7) 12reps x 156pounds

rear delt pec fly(C5) 13reps x 100 pounds

torso arm(C3) 15reps x 152pounds

leg press(B6) 25reps x 160pounds

hip abduction(A3) 12reps x 92pounds

hip adduction(A4) 12reps x 158pounds

overhead press(E3) 12reps x 44pounds

arm cross(D5) 20reps x 60pounds

core torso rotation(F1) 15reps x 42pounds

core ab isolator(F2) 5reps x 86pounds

Negative concentration curl 15reps x 10kg

After training

almonds, organic vegetable cocktail

Total 697 calories, 24.72g protein, 26.20g carbohydrates, 54.1g fat

Total of day 3577.4g calories, 99.35g protein, 495.41g carbohydrates, 124.33g fat

11th of May

Before training

Salad with cabbage, tomatoes, onions, soy sprouts and lettuce, 4 bananas, dates

Total 1060 calories, 16.02g protein, 232.9g carbohydrates, 3.05g fat

Training (about 1,25h)

hip extension(A1) 15reps x 192pounds

lower back(F3) 13reps x 100pounds

core ab isolator(F2) 15reps x 74pounds

seated row(C7) 15reps x 156pounds

rear delt pec fly(C5) 15reps x 100 pounds

torso arm(C3) 13reps x 152pounds

leg press(B6) 25reps x 176pounds

hip abduction(A3) 13reps x 92pounds

hip adduction(A4) 14reps x 158pounds

overhead press(E3) 13reps x 44pounds

arm cross(D5) 18reps x 66pounds

core torso rotation(F1) 21reps x 42pounds

core ab isolator(F2) 5reps x 88pounds

After training

dates, kidney beans, organic vegetable cocktail

Total 1107 calories, 48.84g protein, 213.1g carbohydrates, 3.42g fat

Total of day 3660 calories, 96.6g protein, 657.92g carbohydrates, 59.41g fat

13th of May

Before training

Salad with cabbage, tomatoes, olives, sun-dried tomatos, soy sprouts, lettuce and a bit french dressing, 4 bananas, dates

Total 1469 calories, 26.25g protein, 314.64g carbohydrates, 10.19g fat

Training (about 1,25h)

hip extension(A1) 20reps x 192pounds

lower back(F3) 14reps x 100pounds

core ab isolator(F2) 15reps x 74pounds

seated row(C7) 13reps x 156pounds

rear delt pec fly(C5) 12reps x 100 pounds

torso arm(C3) 19reps x 152pounds

leg press(B6) 20reps x 192pounds

hip abduction(A3) 15reps x 92pounds

hip adduction(A4) 15reps x 158pounds

overhead press(E3) 15reps x 44pounds

arm cross(D5) 17reps x 70pounds

core torso rotation(F1) 15reps x 44pounds

After training

almonds, kidney beans

Total 1684 calories, 77.19g protein, 97.5g carbohydrates, 110.85g fat

Total of day 4498.5 calories, 133.34g protein, 694.45g carbohydrates, 126.72g fat

15th of May

Before training

Salad with rocket, tomatoes, onions, cabbage, kidney beans, corn and a bit french dressing

Total 321 calories, 11.76g protein, 55.2g carbohydrates, 5.34g fat

Training (about 1,25h)

hip extension(A1) 14reps x 200pounds

lower back(F3) 13reps x 100pounds

core ab isolator(F2) 12reps x 74pounds

seated row(C7) 13reps x 156pounds

rear delt pec fly(C5) 13reps x 100 pounds

torso arm(C3) 12reps x 160pounds

leg press(B6) 14reps x 210pounds

hip abduction(A3) 17reps x 92pounds

hip adduction(A4) 17reps x 158pounds

overhead press(E3) 17reps x 44pounds

arm cross(D5) 18reps x 74pounds

core torso rotation(F1) 13reps x 44pounds

After training

5 bananas, almonds, sultanas, lettuce, tomato sauce

Total 1780 calories, 36.76g protein, 288.77g carbohydrates, 56.89g fat

Total of day 3363.2 calories, 95.75g protein, 473.04g carbohydrates, 120.96g fat

18th of May

Before training

Salad with rocket, tomatoes, cabbage, kidney beans, corn and a bit olive oil, 2 bananas and some figs

Total 1275 calories, 30.87g protein, 243.27g carbohydrates, 16.36g fat

Training (about 1,25h)

hip extension(A1) 15reps x 200pounds

lower back(F3) 13reps x 100pounds

core ab isolator(F2) 14reps x 74pounds

core ab isolator(F2) 5reps x 88pounds

seated row(C7) 15reps x 156pounds

rear delt pec fly(C5) 14reps x 100 pounds

torso arm(C3) 14reps x 160pounds

leg press(B6) 21reps x 210pounds

hip abduction(A3) 13reps x 96pounds

hip adduction(A4) 15reps x 162pounds

overhead press(E3) 15reps x 46pounds

arm cross(D5) 12reps x 78pounds

core torso rotation(F1) 15reps x 44pounds

After training

figs, mushrooms, kidney beans, organic vegetable cocktail

Total 1391 calories, 61.72g protein, 258.3g carbohydrates, 8.4g fat

Total of day 3558.9 calories, 124.73g protein, 671.37g carbohydrates, 29.91g fat

20th of May

Before training

Tomatoes and dried figs

Total 395 calories, 9.55g protein, 78.8g carbohydrates, 3.31g fat

Training (about 1,25h)

hip extension(A1) 19reps x 200pounds

lower back(F3) 14reps x 100pounds

core ab isolator(F2) 17reps x 74pounds

core ab isolator(F2) 5reps x 86pounds

seated row(C7) 16reps x 156pounds

rear delt pec fly(C5) 15reps x 100 pounds

torso arm(C3) 15reps x 160pounds

leg press(B6) 20reps x 220pounds

hip abduction(A3) 14reps x 96pounds

hip adduction(A4) 17reps x 162pounds

overhead press(E3) 18reps x 46pounds

arm cross(D5) 14reps x 78pounds

core torso rotation(F1) 15reps x 44pounds

After training

dried figs, kidney beans, salad with lettuce, tomatoes soy sprouts, olives, cucumbers and cabbage

Total 1808 calories, 71.03g protein, 339.15g carbohydrates, 16.71g fat

Total of day 4024.8 calories, 135.43g protein, 566.96g carbohydrates, 129.83g fat

22nd of May

Before training

Salad with lettuce, tomatoes, onions, sprouted seeds, olives, cabbage and some french dressing, five bananas

Total 742 calories, 15.42g protein, 136.32g carbohydrates, 14.08g fat

Training (about 1,25h)

hip extension(A1) 15reps x 210pounds

lower back(F3) 12reps x 100pounds

core ab isolator(F2) 14reps x 78pounds

core ab isolator(F2) 5reps x 90pounds

seated row(C7) 12reps x 164pounds

rear delt pec fly(C5) 15reps x 100 pounds

torso arm(C3) 15reps x 160pounds

leg press(B6) 18reps x 230pounds

hip abduction(A3) 14reps x 96pounds

hip adduction(A4) 14reps x 170pounds

overhead press(E3) 17reps x 48pounds

arm cross(D5) 15reps x 78pounds

core torso rotation(F1) 17reps x 44pounds

After training

dried figs, kidney beans, organic vegetable cocktail

Total 2093 calories, 75.06g protein, 403.47g carbohydrates, 13.92g fat

Total of day 3551.3 calories, 119.93g protein, 667.56g carbohydrates, 33.46g fat

25th of May

Before training

Salad with lettuce, tomatoes, onions, sprouted seeds, cabbage and some french dressing, five bananas, hazelnuts

Total 1109 calories, 21.53g protein, 101.82g carbohydrates, 67.45g fat

Training (about 1,25h)

hip extension(A1) 15reps x 210pounds

lower back(F3) 12reps x 100pounds

lower back(F3) 3reps x 110pounds

core ab isolator(F2) 16reps x 78pounds

core ab isolator(F2) 5reps x 88pounds

seated row(C7) 13reps x 164pounds

rear delt pec fly(C5) 13reps x 100 pounds

rear delt pec fly(C5) 4reps x 110 pounds

torso arm(C3) 17reps x 160pounds

leg press(B6) 15reps x 240pounds

hip abduction(A3) 16reps x 96pounds

hip adduction(A4) 14reps x 170pounds

overhead press(E3) 15reps x 52pounds

arm cross(D5) 15reps x 78pounds

core torso rotation(F1) 12reps x 46pounds

After training

dried figs, organic vegetable cocktail

Total 1553 calories, 16.17g protein, 353.08g carbohydrates, 2.55g fat

Total of day 3905.7 calories, 78.09g protein, 570.73g carbohydrates, 136.14g fat

27th of May

Before training

Salad with lettuce, tomatoes, sprouted seeds, corn, kidney beans, olives and some french dressing, 4 bananas, dried figs

Total 1141 calories, 26.02g protein, 217.92g carbohydrates, 14.92g fat

Training (about 1,25h)

Added the bicep curl (H1) today.

hip extension(A1) 15reps x 210pounds

lower back(F3) 13reps x 100pounds

lower back(F3) 5reps x 110pounds

core ab isolator(F2) 13reps x 80pounds

core ab isolator(F2) 4reps x 94pounds

seated row(C7) 15reps x 164pounds

rear delt pec fly(C5) 14reps x 100 pounds

rear delt pec fly(C5) 5reps x 110 pounds

torso arm(C3) 15reps x 168pounds

leg press(B6) 17reps x 240pounds

hip abduction(A3) 15reps x 100pounds

hip adduction(A4) 15reps x 170pounds

overhead press(E3) 18reps x 52pounds

arm cross(D5) 17reps x 78pounds

core torso rotation(F1) 15reps x 46pounds

bicep curl(H1) 23reps x 50pounds

After training

dried figs, kidney beans

Total 1611 calories, 61.73g protein, 308.25g carbohydrates, 11.11g fat

Total of day 4153.7 calories, 146.41g protein, 604.88g carbohydrates, 119.96g fat

29th of May

Before training

Salad with lettuce, tomatoes, sprouted seeds, cucumbers, cabbage and some french dressing, 3 bananas

Total 424 calories, 9.09g protein, 80.03g carbohydrates, 5.82g fat

Training (about 1,25h)

hip extension(A1) 19reps x 210pounds

lower back(F3) 14reps x 100pounds

lower back(F3) 5reps x 110pounds

core ab isolator(F2) 14reps x 80pounds

core ab isolator(F2) 5reps x 90pounds

seated row(C7) 15reps x 164pounds

rear delt pec fly(C5) 16reps x 100 pounds

rear delt pec fly(C5) 6reps x 110 pounds

torso arm(C3) 15reps x 168pounds

leg press(B6) 12reps x 252pounds

hip abduction(A3) 14reps x 100pounds

hip adduction(A4) 15reps x 170pounds

overhead press(E3) 15reps x 56pounds

arm cross(D5) 15reps x 82pounds

core torso rotation(F1) 18reps x 46pounds

bicep curl(H1) 20reps x 54pounds

After training

dried figs, almonds, organic vegetable cocktail

Total 2686 calories, 72.75g protein, 320.77g carbohydrates, 119.47g fat

Total of day 3804.8 calories, 110.56g protein, 526.63g carbohydrates, 129.96g fat

1st of June

Before training

Kidney beans, 3 bananas

Total 897 calories, 43.98g protein, 168.63g carbohydrates, 3.31g fat

Training (about 1,25h)

hip extension(A1) 14reps x 220pounds

lower back(F3) 15reps x 100pounds

lower back(F3) 5reps x 110pounds

core ab isolator(F2) 14reps x 80pounds

core ab isolator(F2) 5reps x 90pounds

seated row(C7) 15reps x 164pounds

rear delt pec fly(C5) 16reps x 100 pounds

rear delt pec fly(C5) 6reps x 110 pounds

torso arm(C3) 17reps x 168pounds

leg press(B6) 15reps x 252pounds

hip abduction(A3) 13reps x 100pounds

hip adduction(A4) 13reps x 170pounds

overhead press(E3) 15reps x 56pounds

arm cross(D5) 15reps x 82pounds

core torso rotation(F1) 15reps x 50pounds

bicep curl(H1) 20reps x 58pounds

After training

dried figs

Total 1420 calories, 31.31g protein, 290.89g carbohydrates, 11.3g fat

Total of day 3528.1 calories, 116.44g protein, 478.84g carbohydrates, 123.61g fat

3rd of June

Before training

Salad with tomatoes, sprouted seeds, cabbage and some french dressing, 3 bananas, dried figs

Total 1171 calories, 29.55g protein, 223.49g carbohydrates, 12.75g fat

Training (about 1,25h)

hip extension(A1) 15reps x 220pounds

lower back(F3) 15reps x 100pounds

lower back(F3) 5reps x 110pounds

core ab isolator(F2) 15reps x 80pounds

core ab isolator(F2) 5reps x 92pounds

seated row(C7) 14reps x 164pounds

rear delt pec fly(C5) 16reps x 100 pounds

rear delt pec fly(C5) 6reps x 110 pounds

torso arm(C3) 13reps x 176pounds

leg press(B6) 18reps x 252pounds

hip abduction(A3) 15reps x 100pounds

hip adduction(A4) 15reps x 170pounds

overhead press(E3) 18reps x 56pounds

arm cross(D5) 17reps x 82pounds

core torso rotation(F1) 18reps x 50pounds

bicep curl(H1) 20reps x 62pounds

After training

dried figs

Total 710 calories, 14.65g protein, 145.43g carbohydrates, 5.64g fat

Total of day 3069.1 calories, 73.72g protein, 499.65g carbohydrates, 76.6g fat

5th of June

Before training

Smoothie with lettuce, tomatoes, carob powder, carrots, kiwi fruits, bananas and sultanas

Total 620 calories, 13.03g protein, 134.1g carbohydrates, 3.16g fat

Training (about 1,25h)

hip extension(A1) 15reps x 220pounds

lower back(F3) 17reps x 100pounds

lower back(F3) 6reps x 110pounds

core ab isolator(F2) 17reps x 80pounds

core ab isolator(F2) 6reps x 92pounds

seated row(C7) 15reps x 164pounds

rear delt pec fly(C5) 17reps x 100 pounds

rear delt pec fly(C5) 7reps x 110 pounds

torso arm(C3) 14reps x 176pounds

leg press(B6) 15reps x 264pounds

hip abduction(A3) 15reps x 100pounds

hip adduction(A4) 15reps x 170pounds

overhead press(E3) 15reps x 60pounds

arm cross(D5) 15reps x 86pounds

core torso rotation(F1) 15reps x 54pounds

bicep curl(H1) 18reps x 68pounds

bicep curl(H1) 10reps x 58pounds

bicep curl(H1) 10reps x 48pounds

After training

dates, salad with lettuce, tomatos, sprouted seeds, cabbage, olives and some french dressing, kiwi fruits, carrots, bananas

Total 1921 calories, 25.61g protein, 457.9g carbohydrates, 16.2g fat

Total of day 3879 calories, 76.08g protein, 599.42g carbohydrates, 124.25g fat

8th of June

Before training

Salad with lettuce, rocket, tomatoes, sprouted seeds, olives, corn and some french dressing, 4 bananas

Total 714 calories, 17.83g protein, 129.12g carbohydrates, 11.8g fat

Training (about 1,5h)

hip extension(A1) 15reps x 220pounds

lower back(F3) 12reps x 100pounds

lower back(F3) 5reps x 110pounds

core ab isolator(F2) 14reps x 84pounds

core ab isolator(F2) 5reps x 94pounds

seated row(C7) 15reps x 164pounds

rear delt pec fly(C5) 17reps x 100 pounds

rear delt pec fly(C5) 6reps x 110 pounds

torso arm(C3) 14reps x 176pounds

leg press(B6) 20reps x 264pounds

hip abduction(A3) 12reps x 100pounds

hip adduction(A4) 15reps x 170pounds

overhead press(E3) 20reps x 60pounds

arm cross(D5) 15reps x 86pounds

core torso rotation(F1) 15reps x 54pounds

bicep curl(H1) 15reps x 72pounds

bicep curl(H1) 11reps x 62pounds

bicep curl(H1) 11reps x 52pounds

triceps extension(H2) 12reps x 50pounds

triceps extension(H2) 8reps x 40pounds

triceps extension(H2) 8reps x 30pounds

After training

hazelnuts, organic vegetable cocktail

Total 1400 calories, 29.92g protein, 43.58g carbohydrates, 123.2g fat

Total of day 3071.6 calories, 77.97g protein, 358.67g carbohydrates, 140.38g fat

10th of June

Before training

Salad with lettuce, tomatoes, sprouted seeds, cabbage and some french dressing, 6 bananas

Total 519 calories, 12.5g protein, 122.58g carbohydrates, 6.36g fat

Training (about 1,5h)

hip extension(A1) 14reps x 220pounds

lower back(F3) 13reps x 100pounds

lower back(F3) 5reps x 110pounds

core ab isolator(F2) 15reps x 84pounds

core ab isolator(F2) 5reps x 94pounds

seated row(C7) 14reps x 164pounds

rear delt pec fly(C5) 14reps x 100 pounds

rear delt pec fly(C5) 5reps x 110 pounds

torso arm(C3) 13reps x 176pounds

leg press(B6) 12reps x 280pounds

hip abduction(A3) 13reps x 100pounds

hip adduction(A4) 15reps x 170pounds

overhead press(E3) 15reps x 64pounds

arm cross(D5) 17reps x 86pounds

core torso rotation(F1) 15reps x 54pounds

bicep curl(H1) 15reps x 72pounds

bicep curl(H1) 8reps x 62pounds

bicep curl(H1) 8reps x 52pounds

triceps extension(H2) 12reps x 50pounds

triceps extension(H2) 8reps x 40pounds

triceps extension(H2) 8reps x 30pounds

After training

dried dates, almonds, hazelnuts

Total 2072 calories, 24.03g protein, 340.11g carbohydrates, 65.03g fat

Total of day 3861.9 calories, 91.46g protein, 676.72g carbohydrates, 77.89g fat

12th of June

Before training

Salad with lettuce, tomatoes, cabbage and some french dressing, 4 bananas

Total 596 calories, 9.65g protein, 121.01g carbohydrates, 5.77g fat

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) 15reps x 84pounds

core ab isolator(F2) 6reps x 94pounds

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) 13reps x 100pounds

hip adduction(A4) 15reps x 170pounds

overhead press(E3) 15reps x 64pounds

arm cross(D5) 12reps x 90pounds

core torso rotation(F1) 15reps x 54pounds

bicep curl(H1) 15reps x 72pounds

bicep curl(H1) 10reps x 62pounds

bicep curl(H1) 10reps x 52pounds

triceps extension(H2) 12reps x 50pounds

triceps extension(H2) 6reps x 40pounds

triceps extension(H2) 8reps x 30pounds

After training

dried dates, organic vegetable cocktail

Total 1553 calories, 16.17g protein, 353.08g carbohydrates, 2.55g fat

Total of day 3183.9 calories, 79.2g protein, 660.25g carbohydrates, 13.69g fat

Wow, you are so consistent. Nice work.

Do you only eat twice a day?

just dropping by to check out what your up too. looking good.

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?

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.

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

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

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

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