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Patrik's training diary


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Well, I'm aware of the fact that eating is the weakest part of my program. I started the nutritional program I'm currently using about 4 months ago and I've put on about 7kg of mass...It's almost as much as I've put on on my previous years of training, so on my scale that would be quite good I suppose, but I don't have any previous experience on proper mass building so I don't know whether that's good on any general scale. I don't know how fast I should be able to build mass... I weigh 78,5kg with my training gear on and I eat about ~4200 cal per day...I'm not entirely sure whether that's enough...

 

Also recently I've been working on setting up my own business and as I'm at the very beginning unfortunately I'm not making much money yet, so I'm having a hard time affording all the food and supplements that are required for building mass....

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Top Tip: Buy in bulk. Get friendly with a store that sells whole foods, they can add a large sack of rice, beans or whatever to their usual order from the supplier at cut price, give them a little extra for their trouble of course. You will have enough food for a LONG time and it will be costing you pennies over the course of the year.

 

You seem to be doing great though, the random advice is just so i can feel like I am adding something to this place.

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Thanks for the advice, man!

 

Ok, today I trained my biceps and triceps

 

 

10 minutes warm up

 

15 minutes of stretching

 

seated bar curl x 5

 

-bar x 25 normal reps

-35kg x 11 half reps

-32,5kg x 10 half reps

-30kg x 10 half reps

-27,5kg x 10 half reps

 

 

Cable pulldown x 5

 

-20kg x 15 reps

-40kg x 10 reps

-35kg x 10 reps

-30kg x 10 reps

-25kg x 10 reps

 

 

Seated dumbbell curl x 4

 

-15kg x 6reps

-13.5kg x 8 reps

-10kg x 8 reps

 

 

Dumbell extension x 4

 

-35kg x 10 reps

-30kg x 10 reps

-27.5kg x 10 reps

-25 x 10 reps

 

 

Food:

 

I had some rye bread with pickles and tomatoes, some porridge and a peanut burger for breakfast. For lunch I had some brown rice with bean and vegetable sauce and some cabbage. Soy vanilla dessert for dessert. I had 2 peanut burgers with whole wheat bread, tomatoes and spinach for dinner. Fruits, some pasta and meal replacement powder for snacks. + the usual supplements.

 

protein: 162g / carbs: 560g / fat: 148g / total calories: ~4200

 

 

I'm traveling to Denmark for the Copenhagen Fashion Week, so I won't be posting this week...Will have to do some extra workouts next week...

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Ok, I'm back from my travels! It's funny how I immediately get the feeling that I'm losing everything I've worked so hard for when I break my training routine even for just a few days, even tho it's probably not true. The trip was good nevertheless and perhaps even the break from training; I did many records today in my workout! Also I was the second runner up in the most important fashion design competition in northern europe!

 

Ok, so I trained my shoulders today.

 

10 minutes jogging for warmup

 

10 minutes of stretching

 

 

Seated dumbbell press x 5

 

-bar x 15 reps

-25 x 11 reps

-23.5kg x 10 reps

-20kg x 10 reps

-20kg x 10 reps

 

I managed to do 11 reps with 25kg! I've haven't been able to get the 25kg dumbbells even up, let alone 11 reps!

 

Rear delt cable flyes x 5

 

-15kg x 10 reps

-40kg x 10 reps

-35kg x 11 reps

-30kg x 10 reps

-25kg x 10 reps

 

 

Cleans x 4

 

-20kg x 10 reps

-20kg x 8 reps

-20kg x 6 reps

-17.5kg x 10 reps

 

 

Incline bench rear delt raise x 4

 

9kg x 10 reps

8kg x 10 reps

7kg x 10 reps

6kg x 10 reps

 

(with no breaks)

 

 

Lateral raise x 4

 

9kg x 10 reps

8kg x 10 reps

7kg x 10 reps

6kg x 10 reps

 

 

A very good workout all in all. I managed to get a good pain in my shoulders.

 

 

Food:

 

I had some porridge and rye bread for breakfast. For lunch I had some whole wheat baguette with soy sausages and sauerkraut. For dinner I had 2 large plates of french fries (very unusual for me....) with some soy sausages. Soy yoghurt, muesli and fruits for snacks. Blueberry pie for dessert.

 

Supplements:

 

-Rice protein

-Glutamine

-Creatine

-BCAA's

 

protein: 170g / carbs: 596g / fat: 177g / total calories: ~4500

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Thanks Karen! Yeah, I do fashion design.

 

Today I trained my mid section.

 

 

10 minutes warm up

 

15 minutes of stretching

 

Crunches x 4

 

-Body weight x 30 reps

-Body weight x 30 reps

-Body weight x 30 reps

-Body weight x until fail (100 reps)

 

Back extension x 5

 

-body weight x 10 reps

-10kg x 10 reps

-5kg x 10 reps

-2.5kg x 10 reps

-body weight x 10 reps

 

 

Abdominal flexion x 4

 

-65kg x 10 reps

-65kg x 10 reps

-60kg x 8 reps

-55kg x 9 reps

 

 

Back extension (machine) x 4

 

-95kg x 10 reps

-90kg x 10 reps

-85kg x 10 reps

-80kg x 10 reps

 

Rotary torso x 4

 

-65kg x 10 reps per side

-60kg x 10 reps per side

-55kg x 12 reps per side

-50kg x 15 reps per side

 

Some new personal records there!

 

 

Food:

 

I had some rye bread, soy sausages and porridge for breakfast. For lunch I had some baked potatoes with bean, soy and tomato sauce and some Soy vanilla dessert. For dinner I had some stir fry with tofu, whole wheat noodles, beans, peas and some coconut milk. Man, that coconut milk stuff is amazing! ~700 calories in one can!! And tastes wonderful! Why haven't I been using it before? Anyway...some fruits, soy yoghurt and muesli for snacks.+ the usual supplements.

 

protein: 155g / carbs: 474g / fat: 189g / total calories: ~4200

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Hmm, it seems I'm starting to be pretty close to my goal of 80kg...I weighed yesterday 78,5kg with my gym clothes on...8kg back I recall thinking that I'd be quite muscular with an extra 10kg on, but now that I'm near it, I don't feel very muscular at all! I suppose I'll have to set a new goal for myself....Perhaps I'll aim for 85kg for the next summer...then I can burn some of the fat away and I'll be around 80kg or something...

 

Anyway..this is my workout from yesterday. I trained my chest and upper back.

 

 

10 minutes warm up

 

15 minutes stretching

 

 

Dumbbell press x 5

 

-10kg x 20 reps

-35kg x 10 reps

-30kg x 10 reps

-27.5kg x 10 reps

-27.5kg x 10 reps

 

Yet again, another personal record, by far!!

 

 

Bent over row x 5

 

-bar x 20 reps

-30kg x 11 reps

-30kg x 10 reps

-30kg x 10 reps

-30kg x 10 reps

 

 

Dumbbell flyes x 4

 

-20kg x 10 reps

-17.5kg x 10 reps

-15kg x 10 reps

-13.5kg x 10 reps

 

 

Shrugs x 4

 

-30kg x 11 reps

-30kg x 10 reps

-30kg x 10 reps

-30kg x 10 reps

 

 

Cable flyes x 4

 

-85kg x 10 reps

-80kg x 10 reps

-75kg x 10 reps

-70kg x 10 reps

 

+10 push-ups

 

 

Seated row x 4

 

-65kg x 10 reps

-60kg x 10 reps

-55kg x 10 reps

-50kg x 10 reps

 

 

Food:

 

For breakfast I had some rye bread with sprouts and tofu cream cheese, soy sausages and some porridge. For lunch some of that stir fry from yesterday. For dinner I had some fried potatoes, vegan hot chorizo sausage with whole wheat baguette. Blueberry pie for dessert. Fruits and some soy yoghurt and muesli for snacks + the usual supplements.

 

protein: 162g / carbs: 396g (not enough!) / fat: 208g / total calories: ~4300g

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ok, this is my workout from yesterday.

 

I miscalculated my schedule, so I ended up with a very short work out...

 

10 minutes warm up

 

5 minutes stretching

 

 

squats x 6

 

-bar x 20 reps

-bar x 20 reps

-75kg x 10 reps

-70kg x 10 reps

-65kg x 10 reps

-60kg x 10 reps

 

 

Seated calf raise x 5

 

-20kg x 20 reps

-65kg x 10 reps

-62.5kg x 10 reps

-60kg x 10 reps

-57.5 x 10 reps

 

 

food:

 

Breakfast: rye bread with tofu cream cheese, flax seeds, peanut butter and some sprouts, one vegan hot chorizo sausage and a bowl of porridge. Lunch: Some pea soup and rye bread with peanut butter. Dinner: some stir fry with sweet potatoes, beans, tempeh and coconut milk. Snacks: muesli with coconut milk, fruits and blueberry pie. Supplements: creatine, BCAA's, glutamine, rice protein.

 

protein: 146g / carbs: 338g / fat: 197g / total calories: 3800

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This is my workout from yesterday. I trained my biceps and triceps.

 

10 minutes warm up

 

15 minutes of stretching

 

seated bar curl x 5

 

-bar x 20 normal reps

-10kg x 15 reps

-32.5kg x 11 half reps

-30kg x 10 half reps

-27,5kg x 10 half reps

-25kg x 10 half reps

 

 

Cable pulldown x 5

 

-15kg x 20 reps

-40kg x 10 reps

-35kg x 10 reps

-30kg x 10 reps

-25kg x 10 reps

 

 

Seated dumbbell curl x 4

 

-15kg x 10 reps

-13.5kg x 9 reps

-10kg x 10 reps

-10kg x 8 reps

 

 

Dumbell extension x 4

 

-35kg x 10 reps

-30kg x 10 reps

-27.5kg x 10 reps

-27.5kg x 10 reps

 

food:

 

breakfast: rye bread with peanut butter, tofu cream cheese, avocado and sprouts, some porridge and vegan chorizo sausage. For lunch and dinner I had some stir fry with tofu, variety of beans and peas, veggies, sweet potato and coconut milk. For snacks I had some fruits, blueberry pie and meal replacement powder. The usual supplements of Creatine, glutamine, BCAA's and rice protein.

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THANKS guys!! This means a lot to me, really! I've been a bit short on cash lately having started my own business and so on, so all the help I can get is extremely welcome!

 

Today I did my shoulders.

 

10 minutes jogging for warmup

 

10 minutes of stretching

 

 

Seated dumbbell press x 5

 

-bar x 40 reps

-25 x 10 reps

-23.5kg x 10 reps

-20kg x 11 reps

-20kg x 10 reps

 

 

Rear delt cable flyes x 5

 

-15kg x 10 reps

-40kg x 10 reps

-35kg x 11 reps

-30kg x 10 reps

-25kg x 10 reps

 

 

Cleans x 4

 

-25kg x 10 reps

-23.5kg x 8 reps

-20kg x 6 reps

-20kg x 10 reps

 

 

Incline bench rear delt raise x 4

 

-9kg x 11 reps

-8kg x 10 reps

-7kg x 10 reps

-6kg x 10 reps

-5kg x 6 reps

 

(with no breaks)

 

 

Lateral raise x 4

 

9kg x 10 reps

8kg x 10 reps

7kg x 10 reps

6kg x 10 reps

 

a GOOD workout! Shoulders is becoming my favorite workout! Feels as if I'm just starting to get the hang of it...

 

 

Food:

 

Breakfast: Rye bread with sunflower seed butter, tofu cream cheese, avocado and sprouts, and some porridge.

 

Lunch: whole wheat baguette with fried soy mince, beans and avocado + some french fries.

 

Dinner: whole wheat pasta and sauce with tomato paste, egg plant, beans and tofu.

 

Snacks: Soy yoghurt with muesli and some fruits.

 

Supplements: creatine, glutamine, BCAA's, rice protein.

 

 

I just realized today that I really need to step up with my eating...I've put on some weight lately and I'm training with considerable heavier weights than before, so I ought to eat more too...I'm setting at least a new goal for daily calories at 200g.

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Today I trained my mid section.

 

10 minutes warm up

 

15 minutes of stretching

 

Crunches x 4

 

-Body weight x 30 reps

-Body weight x 30 reps

-Body weight x 30 reps

-Body weight x until fail (105 reps)

 

Back extension x 5

 

-body weight x 10 reps

-10kg x 10 reps

-5kg x 11 reps

-2.5kg x 10 reps

-body weight x 10 reps

 

 

Abdominal flexion x 4

 

-70kg x 10 reps

-65kg x 10 reps

-60kg x 10 reps

-55kg x 10 reps

 

 

Back extension (machine) x 4

 

-95kg x 10 reps

-90kg x 11 reps

-85kg x 10 reps

-80kg x 10 reps

 

 

Food:

 

Breakfast: 4 slices of rye bread with tofu, peanut butter and sprouts. A bowl of porridge.

 

Lunch: A large bowl of salad with an assortment of beans, peas and nuts, spinach, broccoli and tofu

 

Dinner: Seitan kebab with pita bread and some of that bean salad from earlier.

 

Snacks: Raw Meal Replacement powder, fruits and blueberry pie

 

Supplements: Rice protein, creatine, BCAA's, Glutamine.

 

Today I weighed over 80kg with my training clothes on!! Yay..Let's put on another 5kg and see what happens...

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Hi guys, this is my work0ut from yesterday. I trained my chest and upper back.

 

10 minutes warm up

 

15 minutes stretching

 

 

Dumbbell press x 5

 

-10kg x 20 reps

-35kg x 9 reps

-30kg x 10 reps

-27.5kg x 10 reps

-27.5kg x 10 reps

 

 

Bent over row x 5

 

-bar x 15 reps

-35kg x 11 reps

-32,5kg x 10 reps

-30kg x 11 reps

-27,5kg x 10 reps

 

 

Dumbbell flyes x 4

 

-20kg x 10 reps

-17.5kg x 10 reps

-15kg x 10 reps

-13.5kg x 10 reps

 

 

Shrugs x 4

 

-30kg x 11 reps

-30kg x 10 reps

-30kg x 10 reps

-30kg x 10 reps

 

 

Food:

 

Breakfast: 2 slices of rye bread with peanut butter and sprouts. A large bowl of porridge and 4 soy sausages.

 

Lunch: Salad with chick peas and beans, tofu, spinach, mixed nuts etc.

 

Dinner: 2 Soy burgers with rye bread, fried pineapple, peanut butter and avocado and some baked potatoes

 

Snacks: Soy yoghurt with muesli, Raw Meal replacement.

 

Supplements: creatine, BCAA's, Gllutamine, rice protein

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This is what I did today: legs.

 

10 minutes warm up

 

15 minutes stretching

 

 

Barbell squat x 6

 

-bar x 10 reps

-20kg x 10 reps

-75kg x 10 reps

-70kg x 10 reps

-65kg x 10 reps

-60kg x 10 reps

 

 

Seated calf raise x 5

 

-30kg x 20 reps

-65kg x 10 reps

-62.5kg x 10 reps

-60kg x 10 reps

-57.5kg x 10 reps

 

 

Barbell lunges x 4

 

-65kg x 10 reps

-60kg x 10 reps

-55kg x 10 reps

-50kg x 10 reps

 

 

Calf Raise x 4 (machine)

 

-90kg x 11 reps

-85kg x 10 reps

-80kg x 10 reps

-75kg x 10 reps

-70kg x 10 reps

 

(with no breaks)

 

 

Seated hamstring curl x 4

 

-87kg x 10 reps

-79kg x 10 reps

-71kg x 10 reps

-63kg x 10 reps

 

 

Food:

 

 

Breakfast: 3 slices of rye bread with peanut butter, avocado and sprouts. A large bowl of porridge and 4 soy sausages.

 

Lunch: Salad with chick peas and beans, tofu, spinach, broccoli and mixed nuts.

 

Dinner: 2 Soy burgers with rye bread, fried pineapple, peanut butter and avocado and some more of that salad from earlier.

 

Snacks: Muesli with coconut milk.

 

Supplements: creatine, glutamine, BCAA's, rice protein.

 

 

Somehow I've haven't had the usual energy in the last 2 days....at the gym I feel like I don't have the energy for the workout and just want to go home....could it be because I've been eating less fruits in the last 2 days...?

 

Supplements: creatine, BCAA's, Gllutamine, rice protein

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Hey Patrik, Great work!! Impressive! As far as your lack of energy, I do know that Robert Cheeke swears by fruit and eats quite a lot of it throughout the course of a day - says it helps gives him lots of energy. Anyway, I don't know, hope you find your energy again soon!

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Yeah, Karen...I think that might have been it. Today I ate a bunch of fruits before going to the gym like I usually do and the workout was fine.

 

10 minutes warm up

 

15 minutes of stretching

 

seated bar curl x 6

 

-bar x 20 normal reps

-10kg x 20 reps

-35kg x 11 half reps

-30kg x 10 half reps

-27,5kg x 10 half reps

-25kg x 10 half reps

 

 

Cable pulldown x 5

 

-15kg x 20 reps

-40kg x 10 reps

-35kg x 10 reps

-30kg x 10 reps

-25kg x 12 reps

 

 

Seated dumbbell curl x 4

 

-15kg x 8 reps

-13.5kg x 8 reps

-10kg x 10 reps

-10kg x 9 reps

 

 

Dumbell extension x 4

 

-35kg x 10 reps

-30kg x 10 reps

-27.5kg x 10 reps

-27.5kg x 10 reps

 

 

Cable Curl x 4

 

-75kg x 10 reps

-70kg x 10 reps

-65kg x 15 reps

-60kg x 15 reps

 

 

Food:

 

Breakfast: whole wheat bread with peanut butter, avocado and tofu and a large bowl of porridge

 

lunch: stir fry with sweet potato, beans, broccoli, tempeh, eggplant and coconut milk

 

dinner: a vegan pizza and some of that stir fry from earlier

 

Snacks: fruits.

 

Supplements: creatine, glutamine, BCAA's, rice protein.

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This is my workout from yesterday.

 

10 minutes jogging for warmup

 

10 minutes of stretching

 

 

Seated dumbbell press x 5

 

-bar x 20 reps

-bar x 20 reps

-25 x 10 reps

-23.5kg x 10 reps

-20kg x 11 reps

-20kg x 10 reps

 

 

Rear delt cable flyes x 5

 

-15kg x 15 reps

-40kg x 10 reps

-35kg x 11 reps

-30kg x 10 reps

-25kg x 10 reps

 

 

Cleans x 4

 

-20kg x 10 reps

-20kg x 8 reps

-17.5kg x 10 reps

-215kg x 9 reps

 

(this time I did it with the olympic bar..)

 

 

Incline bench rear delt raise x 4

 

-9kg x 10 reps

-8kg x 10 reps

-7kg x 10 reps

-6kg x 10 reps

 

(with no breaks)

 

 

Lateral raise x 4

 

9kg x 10 reps

8kg x 10 reps

7kg x 10 reps

6kg x 10 reps

 

+ 10 shoulder push-ups

 

 

Food:

 

breakfast: 3 pieces of rye bread with peanut butter, avocado, flax seeds and spinach, some porridge and 4 soy sausages.

 

Lunch: some falafels with baked sweet potato

 

dinner: some stir fry with tempeh, broccoli, variety of beans and coconut milk

 

snacks: soy yoghurt with muesli and some fruits

 

supplements: BCAA's, Creatine, glutamine and rice protein

 

protein: 156g / carbs: 435g / fat: 215g / total calories: ~4200

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Today I trained my mid section.

 

 

10 minutes warm up

 

15 minutes of stretching

 

Crunches x 4

 

-Body weight x 30 reps

-Body weight x 30 reps

-Body weight x 30 reps

-Body weight x until fail (115 reps)

 

Back extension x 5

 

-body weight x 10 reps

-10kg x 9 reps

-5kg x 10 reps

-2.5kg x 10 reps

-body weight x 10 reps

 

 

Side rotations x 4

 

-body weight x 15 reps

-body weight x 12 reps

-body weight x 10 reps

-body weight x 10 reps

 

 

Back extension (machine) x 4

 

-95kg x 10 reps

-90kg x 10 reps

-85kg x 10 reps

-80kg x 10 reps

 

 

Rotary torso x 4

 

-65kg x 10 reps per side

-60kg x 10 reps per side

-55kg x 12 reps per side

-50kg x 15 reps per side

 

Static hold x 2 minutes

 

 

Food:

 

Breakfast: 3 pieces of rye bread with peanut butter, avocado, flax seeds and spinach, some porridge and 4 soy sausages.

 

Lunch: some of that stir fry from yesteday

 

Dinner: some vegan meatballs with tomato and spinach sauce and spaghetti

 

snacks: Soy yoghurt with muesli, Raw Meal replacement powder, fruits, blueberry pie.

 

Supplements: BCAA's, glutamine, creatine, rice protein

 

 

protein: 215g / carbs: 421g / fat: 191g / total calories:~4200

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This is my workout from yesterday.

 

Dumbbell press x 5

 

-10kg x 20 reps

-35kg x 10 reps

-30kg x 10 reps

-27.5kg x 10 reps

-27.5kg x 10 reps

 

 

Machine row x 4

 

-45kg x 10 reps

-42,5kg x 9 reps

-40kg x 8 reps

-32,5kg x 8 reps

 

 

Dumbbell flyes x 4

 

-20kg x 10 reps

-17.5kg x 10 reps

-15kg x 10 reps

-13.5kg x 10 reps

 

 

Shrugs x 4

 

-30kg x 11 reps

-30kg x 10 reps

-30kg x 10 reps

-30kg x 10 reps

 

 

Food:

 

Breakfast: rye bread with tofu cream cheese, avocado, flax seeds and spinach, porridge and 4 soy sausages.

 

Lunch: whole wheat spaghetti with vegan meatballs, tomato paste, cherry tomatoes and spinach

 

Dinner: veggie soup with potatoes, broccoli, beans, peas, mushrooms and carrots

 

Snacks: Soy yoghurt with muesli, fruits, orange juice and blueberry pie

 

Supplements: BCAA's, Creatine, glutamine and rice protein

 

 

protein: 195g / carbs:555g / fat: 152g / total calories: ~4300

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  • 2 weeks later...

I'm back! I've been quite busy and haven't updated my journal in a few weeks now. Nevertheless, I've continued with my work outs just as in the previous weeks! I got my amazing new years challenge price package last week!! THANK YOU SO MUCH GUYS!!! This means a lot to me, really!!

 

I already update my own personal training journal daily, so I'll be updating this one, when I have something in mind or have some good ideas/achievements.

 

I've made some progress in the last 2 weeks in terms of gaining more strength, but I haven't been putting on any weight much at all...I know that I should revise my eating program...I should probably be eating around 5000 calories per day to keep gaining weight. Even tho I know this, I'm having a hard time stepping up with my eating. I suppose I'm a bit exhausted with this eating business...

 

Also, another thing in my mind is that even tho I'm not competing or anything, I'd like to be lean and cut in the summer...I've been gaining quite a bit of fat around my mid section, so I'd like to get rid of that for the summer. Fat burning is still new to me, so I think I need to research that a bit. What I've understood is that I should start with that 2 months before "show time"....?

 

So anyway, I'll go with the mass building program for this month (hope to gain at least 2-3kg more), and then start up with the fat burning.

 

So that's pretty much all at this moment...

 

Once again, thanks a lot for the price package if you guys are reading this!!! I will take part in the NYNY Essay competition too!

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Hey Patrik! Welcome back! So glad to hear you're making such progress and doing so well!

 

And also happy to hear your prize package arrived safe and sound. We were a little worried about the ones going overseas. But, glad you got it! Yay!

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