Pofi's log

24th of June

Still fighting a slight infection or something. Nothing serious but still affected appetite and strength so much I had to cut short some of the exercises. Appetite already coming back.

Before training

Breakfast: Kidney beans

Brunch: Tomatoes, kiwi fruits, cucumbers, carrots

Lunch: Salad with lettuce, tomatoes, sprouted seeds, cabbage and some fench dressing

Snack: 3 bananas, hazel nuts

Training (about 1,5h)

hip extension(A1) 12reps x 230pounds

lower back(F3) 12reps x 100pounds

lower back(F3) 8reps x 90pounds

lower back(F3) 10reps x 80pounds

core ab isolator(F2) 7reps x 80pounds

core ab isolator(F2) 5reps x 76pounds

seated row(C7) 8reps x 164pounds

rear delt pec fly(C5) 10reps x 100 pounds

rear delt pec fly(C5) 6reps x 90 pounds

torso arm(C3) 12reps x 176pounds

leg press(B6) 13reps x 294pounds

hip abduction(A3) 13reps x 100pounds

hip adduction(A4) 9reps x 178pounds

overhead press(E3) 13reps x 68pounds

arm cross(D5) 12reps x 90pounds

core torso rotation(F1) 13reps x 62pounds

bicep curl(H1) 12reps x 76pounds

triceps extension(H2) 12reps x 52pounds

After training

Dinner: Olives

Total of day 2208.3 calories, 67.8g protein, 300.53g carbohydrates, 75.81g fat

26th of June

Still fighting a slight infection or something. Getting better all the time but appetite is still a bitch. Oh well...

Public transport was partly down on my way to the training but as the weather was brilliant I decided to hike to the gym. About 7km up and down the hills of the Teutoburger Forest. That were 2 hours of fun.

Before training

Breakfast: Tomatoes, kiwi fruits, kohlrabi

Brunch: Carrots

Lunch: Salad with cucumbers, tomatoes, sprouted seeds and cabbage

Snack: 3 bananas, almonds, dates

Training (about 1,5h)

hip extension(A1) 13reps x 230pounds

lower back(F3) 13reps x 100pounds

lower back(F3) 8reps x 90pounds

lower back(F3) 10reps x 80pounds

core ab isolator(F2) 12reps x 76pounds

core ab isolator(F2) 8reps x 66pounds

core ab isolator(F2) 10reps x 56pounds

seated row(C7) 13reps x 156pounds

rear delt pec fly(C5) 13reps x 90 pounds

rear delt pec fly(C5) 9reps x 80 pounds

rear delt pec fly(C5) 10reps x 70 pounds

torso arm(C3) 13reps x 176pounds

leg press(B6) 15reps x 294pounds

hip abduction(A3) 12reps x 100pounds

hip adduction(A4) 12reps x 170pounds

overhead press(E3) 15reps x 68pounds

arm cross(D5) 13reps x 90pounds

core torso rotation(F1) 13reps x 62pounds

bicep curl(H1) 14reps x 76pounds

bicep curl(H1) 7reps x 66pounds

bicep curl(H1) 8reps x 56pounds

triceps extension(H2) 13reps x 52pounds

triceps extension(H2) 8reps x 42pounds

triceps extension(H2) 10reps x 32pounds

After training

Dinner: Almonds, organic vegetable cocktail

Total of day 1657 calories, 45.6g protein, 240.96g carbohydrates, 50.78g fat

so you still want to increase your strength? did you even the links i posted in here? i mean, i don't want to sound too offensive but if you'll go on like this i don't see any chance for you to reach your goals.

so you still want to increase your strength? did you even the links i posted in here? i mean, i don't want to sound too offensive but if you'll go on like this i don't see any chance for you to reach your goals.

Yes, I've read your links and even bookmarked them for future reference. But I see no way at the moment how I can add those exercises to my training plan as my work and other activities use up a lot of the available time.

And so far I've been at this training for only about 3-4 months and I still see progress. Yes...there have been some setbacks but mostly because I was using the wrong form and so used other muscles instead of the intended ones. This lead to an increase in weight for some exercises which was not justified or backed by the intended muscles. So...with the correction of the form the weight of some exercises naturally dropped a bit.

Another thing is that limitations in exercises do not only come from the intended muscles but also from other parts of the body that are not as developed. I had that with BWEs like push-ups as well. That's the reason I added other exercises to compensate for that.

Here is the progress from my training so far (pounds x reps) (gain) muscles:

80x15->230x13   (+187%) gluteus maximus, erector spinae, biceps femoris, semitendinosus muscle
60x15->100x12   (+66%)  gluteus medius, gluteus minimus
70x18->170x12   (+142%) adductores
134x25->294x15  (+119%) biceps femoris, semitendinosus muscle, quadriceps femoris, gluteus maximus
100x15->176x13  (+76%)  teres major, biceps brachii
80x15->90x13    (+12%)  Deltoids, rhomboids, trapezius, teres major
80x15->156x13   (+95%)  teres major, biceps brachii, rhomboids, trapezius (middle part)
50x20->90x13    (+80%)  Pectoralis major
44x12->68x15    (+54%)  Front deltoids, triceps, Pectoralis major, musculus trapezius (upper part)
34x20->62x13    (+82%)  Musculus obliquus externus abdominis, Musculus obliquus internus abdominis, Musculus transversus abdominis
44x20->76x12    (+72%)  rectus abdominis
60x15->100x13   (+66%)  Erector spinae, quadratus lumborum
50x23->76x14    (+52%)  biceps brachii
50x12->52x13    (+4%)   triceps

29th of june

Before training

Breakfast: Avocado, tomatoes, kiwi fruits

Brunch: Tomatoes, bell pepper, carrots

Lunch: Salad with rocket, corn, kidney beans, cabbage, olives and french dressing

Snack: 6 bananas

Training (about 1,5h)

hip extension(A1) 12reps x 230pounds

lower back(F3) 13reps x 100pounds

lower back(F3) 6reps x 90pounds

lower back(F3) 6reps x 80pounds

core ab isolator(F2) 12reps x 76pounds

core ab isolator(F2) 8reps x 66pounds

core ab isolator(F2) 10reps x 56pounds

seated row(C7) 14reps x 156pounds

rear delt pec fly(C5) 14reps x 90 pounds

rear delt pec fly(C5) 9reps x 80 pounds

rear delt pec fly(C5) 7reps x 70 pounds

torso arm(C3) 15reps x 176pounds

leg press(B6) 13reps x 294pounds

hip abduction(A3) 13reps x 100pounds

hip adduction(A4) 13reps x 170pounds

overhead press(E3) 15reps x 68pounds

arm cross(D5) 15reps x 90pounds

core torso rotation(F1) 15reps x 62pounds

bicep curl(H1) 14reps x 76pounds

bicep curl(H1) 7reps x 66pounds

bicep curl(H1) 8reps x 56pounds

triceps extension(H2) 14reps x 52pounds

triceps extension(H2) 10reps x 42pounds

triceps extension(H2) 10reps x 32pounds

After training

Directly: sultanas

Dinner: kidney beans, organic vegetable cocktail

Total of day 3109.5 calories, 95.22g protein, 491.08g carbohydrates, 73.85g fat

1st of July

Before training

Breakfast: Tomatoes, kiwi fruits, carrots, peaches, 3 bananas

Lunch: Salad with corn, kidney beans, tomatoes, onions, sprouted seeds and french dressing

Snack: 2 bananas, almonds, dried dates

Training (about 1,5h)

hip extension(A1) 13reps x 230pounds

lower back(F3) 13reps x 100pounds

lower back(F3) 10reps x 90pounds

lower back(F3) 8reps x 80pounds

core ab isolator(F2) 13reps x 76pounds

core ab isolator(F2) 8reps x 66pounds

core ab isolator(F2) 8reps x 56pounds

seated row(C7) 15reps x 156pounds

rear delt pec fly(C5) 15reps x 90 pounds

rear delt pec fly(C5) 7reps x 80 pounds

rear delt pec fly(C5) 8reps x 70 pounds

torso arm(C3) 15reps x 176pounds

leg press(B6) 15reps x 294pounds

hip abduction(A3) 15reps x 100pounds

hip adduction(A4) 15reps x 170pounds

overhead press(E3) 20reps x 68pounds

arm cross(D5) 17reps x 90pounds

core torso rotation(F1) 15reps x 62pounds

bicep curl(H1) 17reps x 76pounds

bicep curl(H1) 9reps x 66pounds

bicep curl(H1) 8reps x 56pounds

triceps extension(H2) 14reps x 52pounds

triceps extension(H2) 7reps x 42pounds

triceps extension(H2) 7reps x 32pounds

After training

Directly: dried dates

Dinner: kidney beans and tomato sauce

Total of day 4071.6 calories, 102.66g protein, 710.94g carbohydrates, 81.21g fat

3rd of July

Before training

Breakfast: Tomatoes, kiwi fruits, kohlrabi, bananas

Lunch: Salad with lettuce, kidney beans, corn, tomatoes and french dressing

Snack: cucumbers, almonds, dried dates

Training (about 1,5h)

hip extension(A1) 12reps x 230pounds

lower back(F3) 13reps x 100pounds

lower back(F3) 8reps x 90pounds

lower back(F3) 8reps x 80pounds

core ab isolator(F2) 12reps x 76pounds

core ab isolator(F2) 8reps x 66pounds

core ab isolator(F2) 8reps x 56pounds

seated row(C7) 14reps x 156pounds

rear delt pec fly(C5) 15reps x 90 pounds

rear delt pec fly(C5) 7reps x 80 pounds

rear delt pec fly(C5) 7reps x 70 pounds

torso arm(C3) 14reps x 176pounds

leg press(B6) 14reps x 294pounds

hip abduction(A3) 14reps x 100pounds

hip adduction(A4) 15reps x 170pounds

overhead press(E3) 17reps x 72pounds

arm cross(D5) 12reps x 94pounds

core torso rotation(F1) 15reps x 62pounds

bicep curl(H1) 14reps x 80pounds

bicep curl(H1) 7reps x 70pounds

bicep curl(H1) 7reps x 60pounds

triceps extension(H2) 15reps x 52pounds

triceps extension(H2) 7reps x 42pounds

triceps extension(H2) 8reps x 32pounds

After training

Directly: dried dates

Dinner: almonds and dried dates

Total of day 3650.4 calories, 77.68g protein, 541.65g carbohydrates, 122.96g fat

6th of July

Before training

Breakfast: Kidney beans, tomato sauce, tomatoes, kiwi fruits, carrots

Brunch: Cucumbers, sultanas, 3 bananas

Lunch: Salad with kidney beans, corn, tomatoes and french dressing

Snack: 3 bananas

Training (about 1,5h)

hip extension(A1) 14reps x 230pounds

lower back(F3) 13reps x 100pounds

lower back(F3) 8reps x 90pounds

lower back(F3) 10reps x 80pounds

core ab isolator(F2) 13reps x 76pounds

core ab isolator(F2) 7reps x 66pounds

core ab isolator(F2) 9reps x 56pounds

seated row(C7) 15reps x 156pounds

rear delt pec fly(C5) 16reps x 90 pounds

rear delt pec fly(C5) 8reps x 80 pounds

rear delt pec fly(C5) 9reps x 70 pounds

torso arm(C3) 18reps x 176pounds

leg press(B6) 15reps x 294pounds

hip abduction(A3) 15reps x 100pounds

hip adduction(A4) 14reps x 170pounds

overhead press(E3) 18reps x 76pounds

arm cross(D5) 13reps x 94pounds

core torso rotation(F1) 17reps x 62pounds

bicep curl(H1) 18reps x 80pounds

bicep curl(H1) 8reps x 70pounds

bicep curl(H1) 7reps x 60pounds

triceps extension(H2) 13reps x 52pounds

triceps extension(H2) 6reps x 42pounds

triceps extension(H2) 8reps x 32pounds

After training

Directly: dried dates

Dinner: dried dates

Total of day 4406.9 calories, 111.64g protein, 904.31g carbohydrates, 25.08g fat

8th of July

Before training

Breakfast: Tomatoes, kiwi fruits, kohlrabi, 1 banana

Brunch: 3 bananas, peaches, hazelnuts

Lunch: Salad with corn, tomatoes, cabbage, sprouted seeds and french dressing

Snack: hazelnuts, sultanas

Training (about 1,5h)

core ab isolator(F2) 12reps x 76pounds

core ab isolator(F2) 7reps x 66pounds

core ab isolator(F2) 8reps x 56pounds

lower back(F3) 15reps x 100pounds

lower back(F3) 9reps x 90pounds

lower back(F3) 8reps x 80pounds

hip extension(A1) 12reps x 230pounds

rear delt pec fly(C5) 17reps x 90 pounds

rear delt pec fly(C5) 7reps x 80 pounds

rear delt pec fly(C5) 8reps x 70 pounds

torso arm(C3) 14reps x 184pounds

seated row(C7) 12reps x 156pounds

hip adduction(A4) 12reps x 170pounds

hip abduction(A3) 15reps x 100pounds

leg press(B6) 18reps x 294pounds

overhead press(E3) 18reps x 80pounds

arm cross(D5) 14reps x 94pounds

core torso rotation(F1) 14reps x 66pounds

bicep curl(H1) 15reps x 84pounds

bicep curl(H1) 7reps x 74pounds

bicep curl(H1) 8reps x 64pounds

triceps extension(H2) 14reps x 52pounds

triceps extension(H2) 7reps x 42pounds

triceps extension(H2) 8reps x 32pounds

After training

Directly: Almonds, sultanas

Dinner: Almonds, sultanas, kidney beans, tomato sauce

Total of day 5951.8 calories, 144.51g protein, 615.58g carbohydrates, 315.24g fat

13th of July

Before training

Breakfast: Tomatoes, kiwi fruits, kohlrabi, 2 bananas

Brunch: 2 bananas, kohlrabi, carrots

Lunch: Salad with corn, tomatoes, cucumbers, kidney beans, sprouted seeds and french dressing

Snack: almonds, sultanas, hazelnuts

Training (about 1,5h)

core ab isolator(F2) 13reps x 76pounds

core ab isolator(F2) 7reps x 66pounds

core ab isolator(F2) 9reps x 56pounds

lower back(F3) 15reps x 100pounds

lower back(F3) 9reps x 90pounds

lower back(F3) 10reps x 80pounds

hip extension(A1) 13reps x 230pounds

rear delt pec fly(C5) 19reps x 90 pounds

rear delt pec fly(C5) 10reps x 80 pounds

rear delt pec fly(C5) 9reps x 70 pounds

torso arm(C3) 14reps x 184pounds

seated row(C7) 12reps x 156pounds

hip adduction(A4) 14reps x 170pounds

hip abduction(A3) 15reps x 100pounds

leg press(B6) 12reps x 308pounds

overhead press(E3) 19reps x 84pounds

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) 12reps x 52pounds

triceps extension(H2) 7reps x 42pounds

triceps extension(H2) 9reps x 32pounds

After training

Directly: hazelnuts, sultanas

Dinner: kidney beans, tomato sauce

Total of day 3107.6 calories, 96.71g protein, 479.76g carbohydrates, 81.01g fat

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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