Pofi

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

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

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

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

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

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

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

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

31th of October Before training Breakfast: Kidney beans with tomato sauce Training (about 1,5h) core ab isolator(F2) 18reps x 80pounds core ab isolator(F2) 6reps x 84pounds core ab isolator(F2) 5reps x 88pounds lower back(F3) 13reps x 110pounds lower back(F3) 6reps x 120pounds lower back(F3) 5reps x 130pounds hip extension(A1) 17reps x 226pounds 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) 17reps x 74pounds bicep curl(H1) 15reps x 92pounds bicep curl(H1) 5reps x 96pounds bicep curl(H1) 5reps x 100pounds triceps extension(H2) 13reps x 64pounds triceps extension(H2) 6reps x 68pounds triceps extension(H2) 6reps x 72pounds After training Lunch: Smoothie with chinese cabbage, ginger, sultanas, tomatoes and carrots Dinner: Semolina, olive oil , tomatoes Total of day 3114.9 calories, 123.52g protein, 544.37g carbohydrates, 43.35g fat

27th of October Before training Breakfast: Tomatoes, carrots, kohlrabi, bell pepper Snack: Bananas Lunch: Salad with lettuce, sprouted seeds, kidney beans, corn and salad dressing Snack: Dried dates, almonds, sultanas Training (about 1,5h) core ab isolator(F2) 13reps x 80pounds core ab isolator(F2) 6reps x 84pounds core ab isolator(F2) 5reps x 88pounds lower back(F3) 12reps x 110pounds lower back(F3) 5reps x 120pounds lower back(F3) 4reps x 130pounds hip extension(A1) 15reps x 226pounds 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) 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) 15reps x 74pounds bicep curl(H1) 15reps x 92pounds bicep curl(H1) 5reps x 96pounds bicep curl(H1) 5reps x 100pounds triceps extension(H2) 15reps x 64pounds triceps extension(H2) 5reps x 68pounds triceps extension(H2) 4reps x 72pounds After training Dinner: Smoothie with lettuce, carrots and tomatoes Total of day 3234.3 calories, 83.68g protein, 527.02g carbohydrates, 85.63g fat

24th of October Before training Breakfast: Dried dates Training (about 1,5h) core ab isolator(F2) 15reps x 80pounds core ab isolator(F2) 6reps x 84pounds core ab isolator(F2) 5reps x 88pounds lower back(F3) 14reps x 110pounds lower back(F3) 5reps x 120pounds lower back(F3) 4reps x 130pounds hip extension(A1) 15reps x 226pounds 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) 14reps x 194pounds seated row(C7) 15reps x 140pounds hip adduction(A4) 14reps x 186pounds hip abduction(A3) 13reps x 116pounds leg press(B6) 13reps x 338pounds overhead press(E3) 14reps x 106pounds arm cross(D5) 15reps x 102pounds core torso rotation(F1) 15reps x 74pounds bicep curl(H1) 14reps x 92pounds bicep curl(H1) 5reps 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 Lunch: Hazelnuts, sultanas Dinner: Kidney beans Total of day 3140 calories, 68.72g protein, 531.35g carbohydrates, 76.25g fat

19th of October Before training Breakfast: Tomatoes, kohlrabi, carrots, cucumbers Snack: Bananas Lunch: Salad with tomatoes, cabbage, sprouted seeds and chili dressing Snack: Almonds, sultanas Training (about 1,5h) core ab isolator(F2) 14reps x 80pounds core ab isolator(F2) 5reps x 84pounds core ab isolator(F2) 5reps x 88pounds lower back(F3) 12reps x 110pounds lower back(F3) 5reps x 120pounds lower back(F3) 5reps x 130pounds hip extension(A1) 15reps x 226pounds rear delt pec fly(C5) 17reps 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 194pounds seated row(C7) 15reps x 140pounds hip adduction(A4) 13reps x 186pounds hip abduction(A3) 18reps x 110pounds leg press(B6) 19reps x 322pounds overhead press(E3) 14reps x 106pounds arm cross(D5) 15reps x 102pounds core torso rotation(F1) 13reps x 74pounds bicep curl(H1) 15reps 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 3278.4 calories, 61.07g protein, 596.5g carbohydrates, 62.44g fat

15th of October Before training Breakfast: Tomatoes, kohlrabi, cucumbers Snack: Bananas Lunch: Salad with tomatoes, corn, cabbage and chili dressing Snack: Hazelnuts, sultanas Training (about 1,5h) core ab isolator(F2) 14reps x 80pounds core ab isolator(F2) 5reps x 84pounds core ab isolator(F2) 4reps x 88pounds lower back(F3) 13reps x 110pounds lower back(F3) 5reps x 120pounds lower back(F3) 4reps x 130pounds hip extension(A1) 15reps x 226pounds rear delt pec fly(C5) 14reps 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 194pounds seated row(C7) 15reps x 140pounds hip adduction(A4) 12reps x 186pounds hip abduction(A3) 15reps x 110pounds leg press(B6) 15reps x 322pounds overhead press(E3) 12reps x 106pounds arm cross(D5) 14reps x 102pounds core torso rotation(F1) 13reps x 74pounds bicep curl(H1) 14reps x 92pounds bicep curl(H1) 5reps x 96pounds bicep curl(H1) 4reps x 100pounds triceps extension(H2) 17reps x 58pounds triceps extension(H2) 6reps x 62pounds triceps extension(H2) 5reps x 66pounds After training Dinner: Dried dates Total of day 3330.6 calories, 51.11g protein, 604.06g carbohydrates, 70.4g fat

9th of October Before training Breakfast: Tomatoes, carrots, cucumbers Snack: Bananas Lunch: Salad with tomatoes, corn, cabbage, sprouted seeds, mushrooms, onions and chili dressing Snack: Almonds, sultanas Training (about 1,5h) core ab isolator(F2) 15reps x 80pounds core ab isolator(F2) 5reps x 84pounds core ab isolator(F2) 3reps x 88pounds lower back(F3) 13reps x 110pounds lower back(F3) 5reps x 120pounds lower back(F3) 4reps x 130pounds hip extension(A1) 15reps x 226pounds rear delt pec fly(C5) 13reps 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 194pounds seated row(C7) 15reps x 140pounds hip adduction(A4) 15reps x 186pounds hip abduction(A3) 15reps x 110pounds leg press(B6) 15reps x 322pounds overhead press(E3) 13reps x 106pounds arm cross(D5) 14reps x 102pounds core torso rotation(F1) 13reps x 74pounds bicep curl(H1) 14reps x 92pounds bicep curl(H1) 5reps x 96pounds bicep curl(H1) 4reps x 100pounds triceps extension(H2) 14reps x 58pounds triceps extension(H2) 5reps x 62pounds triceps extension(H2) 5reps x 66pounds After training Dinner: Kidney beans, tomato sauce Total of day 2352.6 calories, 85.9g protein, 371.89g carbohydrates, 52.85g fat

2nd of October Before training Breakfast: Tomatoes, kohlrabi Snack: Bananas Lunch: Salad with lettuce, cabbage, kidney beans, sprouted seeds, olives and salad dressing Snack: Hazelnuts, sultanas Training (about 1,5h) core ab isolator(F2) 15reps x 80pounds core ab isolator(F2) 5reps x 84pounds core ab isolator(F2) 4reps x 88pounds lower back(F3) 12reps x 110pounds lower back(F3) 5reps x 120pounds lower back(F3) 4reps x 130pounds hip extension(A1) 15reps x 226pounds rear delt pec fly(C5) 13reps 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 194pounds seated row(C7) 15reps x 140pounds hip adduction(A4) 12reps x 186pounds hip abduction(A3) 14reps x 110pounds leg press(B6) 15reps x 322pounds overhead press(E3) 18reps x 100pounds arm cross(D5) 14reps x 102pounds core torso rotation(F1) 17reps x 70pounds bicep curl(H1) 14reps x 92pounds bicep curl(H1) 5reps x 96pounds bicep curl(H1) 4reps x 100pounds triceps extension(H2) 14reps x 58pounds triceps extension(H2) 6reps x 62pounds triceps extension(H2) 5reps x 66pounds After training Dinner: dried dates Total of day 3301 calories, 60.6g protein, 561.04g carbohydrates, 82.83g fat

29th of September Before training Breakfast: Tomatoes, kohlrabi, carrots, cucumbers Snack: Bananas Lunch: Salad with lettuce, cabbage, corn, kidney beans, sprouted seeds and salad dressing Snack: Hazelnuts, sultanas, dried dates Training (about 1,5h) core ab isolator(F2) 14reps x 80pounds core ab isolator(F2) 5reps x 84pounds core ab isolator(F2) 5reps x 88pounds lower back(F3) 13reps x 110pounds lower back(F3) 5reps x 120pounds lower back(F3) 4reps x 130pounds hip extension(A1) 19reps 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) 13reps x 194pounds seated row(C7) 15reps x 140pounds hip adduction(A4) 14reps x 186pounds hip abduction(A3) 15reps x 110pounds leg press(B6) 15reps x 322pounds overhead press(E3) 15reps x 100pounds arm cross(D5) 14reps x 102pounds core torso rotation(F1) 15reps x 70pounds bicep curl(H1) 18reps x 88pounds bicep curl(H1) 5reps x 92pounds bicep curl(H1) 4reps x 96pounds triceps extension(H2) 15reps x 58pounds triceps extension(H2) 5reps x 62pounds triceps extension(H2) 5reps x 66pounds After training Dinner: dried dates Total of day 3339.4 calories, 63.71g protein, 609.7g carbohydrates, 63.92g fat

26th of September Before training Breakfast: Hazelnuts, sultanas Training (about 1,5h) core ab isolator(F2) 13reps x 80pounds core ab isolator(F2) 6reps x 84pounds core ab isolator(F2) 4reps x 88pounds lower back(F3) 18reps x 100pounds lower back(F3) 6reps x 110pounds lower back(F3) 5reps 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) 14reps x 194pounds seated row(C7) 15reps x 140pounds hip adduction(A4) 13reps x 186pounds hip abduction(A3) 15reps x 110pounds leg press(B6) 14reps x 322pounds overhead press(E3) 15reps x 100pounds arm cross(D5) 12reps 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) 17reps x 56pounds triceps extension(H2) 6reps x 60pounds triceps extension(H2) 6reps x 64pounds After training Lunch: dried dates Dinner: Kidney beans with tomato sauce Total of day 2965.9 calories, 70.6g protein, 546.87g carbohydrates, 47.65g fat

21st of September Before training Breakfast: Tomatoes, carrots, kohlrabi, bell pepper Snack: Bananas Lunch: Salad with tomatoes, sprouted seeds, kidney beans, cabbage and salad dressing Snack: Hazelnuts, sultanas Training (about 1,5h) core ab isolator(F2) 12reps x 80pounds core ab isolator(F2) 4reps x 84pounds core ab isolator(F2) 3reps x 88pounds lower back(F3) 15reps x 100pounds lower back(F3) 5reps x 110pounds lower back(F3) 5reps 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) 5reps x 120 pounds torso arm(C3) 13reps x 194pounds seated row(C7) 15reps x 140pounds hip adduction(A4) 18reps x 178pounds hip abduction(A3) 15reps x 110pounds leg press(B6) 15reps x 322pounds overhead press(E3) 15reps x 100pounds arm cross(D5) 15reps x 102pounds core torso rotation(F1) 15reps x 70pounds bicep curl(H1) 14reps x 88pounds bicep curl(H1) 6reps x 92pounds bicep curl(H1) 4reps x 96pounds triceps extension(H2) 15reps x 56pounds triceps extension(H2) 6reps x 60pounds triceps extension(H2) 5reps x 64pounds After training Dinner: Smoothie with broccoli, lettuce and sultanas Total of day 2744.1 calories, 62.67g protein, 462.58g carbohydrates, 60.56g fat

19th of September Before training Breakfast: Hazel nuts, sultanas, bananas Training (about 1,5h) core ab isolator(F2) 12reps x 80pounds core ab isolator(F2) 5reps x 84pounds core ab isolator(F2) 4reps x 88pounds lower back(F3) 13reps x 100pounds lower back(F3) 6reps x 110pounds lower back(F3) 5reps x 120pounds hip extension(A1) 14reps 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) 18reps x 184pounds seated row(C7) 14reps x 140pounds hip adduction(A4) 15reps x 178pounds hip abduction(A3) 15reps x 110pounds leg press(B6) 15reps x 322pounds overhead press(E3) 15reps x 100pounds arm cross(D5) 14reps x 102pounds core torso rotation(F1) 12reps 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) 6reps x 60pounds triceps extension(H2) 5reps x 64pounds After training Lunch: Kidney beans, carrots, tomatoes Dinner: dried dates, Smoothie with lettuce, tomatoes, sultanas Total of day 2849.3 calories, 67.67g protein, 557.49g carbohydrates, 29.08g fat

14th of September Before training Breakfast: Tomatoes, carrots, kohlrabi, bell pepper Snack: Bananas Lunch: Salad with lettuce, corn, kidney beans, sprouted seeds and salad dressing Snack: Almonds, sultanas Training (about 1,5h) core ab isolator(F2) 12reps x 80pounds core ab isolator(F2) 4reps x 84pounds core ab isolator(F2) 4reps x 88pounds lower back(F3) 13reps x 100pounds lower back(F3) 6reps x 110pounds lower back(F3) 5reps 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) 15reps x 178pounds hip abduction(A3) 15reps x 110pounds leg press(B6) 15reps x 322pounds overhead press(E3) 17reps x 96pounds arm cross(D5) 13reps x 102pounds core torso rotation(F1) 15reps x 70pounds bicep curl(H1) 14reps x 88pounds bicep curl(H1) 4reps x 92pounds bicep curl(H1) 3reps x 96pounds triceps extension(H2) 13reps x 56pounds triceps extension(H2) 5reps x 60pounds triceps extension(H2) 4reps x 64pounds After training Dinner: Kidney beans, tomato sauce, sultanas, hazel nuts Total of day 3356.2 calories, 109.2g protein, 518.58g carbohydrates, 86.71g fat

12th of September Before training Breakfast: Smoothie with lettuce, carrots, tomatoes and sultanas Training (about 1,5h) core ab isolator(F2) 12reps x 80pounds core ab isolator(F2) 4reps x 84pounds core ab isolator(F2) 4reps x 88pounds lower back(F3) 13reps x 100pounds lower back(F3) 6reps x 110pounds lower back(F3) 5reps 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) 15reps x 140pounds hip adduction(A4) 14reps 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) 14reps 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 Lunch: Hazel nuts, sultanas Dinner: Kidney beans, tomatoes, dried dates Total of day 2853.8 calories, 72.67g protein, 465.17g carbohydrates, 70.35g fat

10th of September Before training Breakfast: Kidney beans Training (about 1,5h) core ab isolator(F2) 13reps x 80pounds core ab isolator(F2) 5reps x 84pounds core ab isolator(F2) 3reps x 88pounds lower back(F3) 15reps x 100pounds hip extension(A1) 15reps x 216pounds rear delt pec fly(C5) 15reps x 100 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) 14reps x 96pounds arm cross(D5) 13reps x 102pounds core torso rotation(F1) 15reps x 70pounds bicep curl(H1) 13reps x 88pounds triceps extension(H2) 15reps x 56pounds After training Snack: dried dates, tomatoes, carrots Lunch: Salad with lettuce, olives, tomatoes, corn, kidney beans and salad dressing Snack: Bell pepper, bananas Dinner: Almonds, sultanas, smoothie with lettuce and tomatoes Total of day 3494.9 calories, 110.61g protein, 563.84g carbohydrates, 84.33g fat

5th of September Before training Breakfast: Smoothie with lettuce, tomatoes, carrots, sultanas Training (about 1,5h) core ab isolator(F2) 14reps 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) 5reps x 110pounds lower back(F3) 5reps 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) 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) 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) 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 Lunch: Dried dates, kidney beans and tomatoes Dinner: Hazelnuts, sultanas, tomatoes, almonds Total of day 2956.3 calories, 78.1g protein, 449g carbohydrates, 86.56g 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

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