Thursday, 18 September 2014

Phase #1, Week #3, Day #4

This is day 18 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
11:00 7 scrambled eggs, 50g of soft white cheese (35% fat), 250g of yogurt
14:00 crispy chicken (around 200g), grilled vegetables, lemonade
17:00 330g of fruit yogurt
21:00 75g of peanuts, 50g of raw almonds
22:30 250g of fresh white cheese (5.5% fat)

Phase #1, Week #3, Day #3

This is day 17 out of 84 in my German Volume Training experiment. Today's exercise log:
SetIIIIIIIVVVIVIIVIIIIXX
Exercisekgreprepreprepreprepreprepreprep
Back squat32.01010101010
Lying leg curls feet outward20.01010101010
Leg pull in15.0121212
Seated calf raise25.0121212
I felt some pain while squatting so to prevent injury I stopped after 5th set. Hopefully next week will be better. Don't forget to check page with links to exercises!

Today's food log:
06:30 muesli mix 125g, yogurt 350g
07:30 training
10:00 rice semolina + 2 scoops of whey
12:30 beef chops, cabbage, fresh salad with olive oil
15:30 330g of fruit yogurt
16:30 beef chops, cabbage, fresh salad with olive oil
18:00 35g of dark chocolate
23:30 250g of fresh white cheese (5.5% fat), fresh salad with olive oil

Wednesday, 17 September 2014

Phase #1, Week #3, Day #2

This is day 16 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
08:00 7 scrambled eggs, 50g of soft white cheese (35% fat), 250g of yogurt
12:30 beef chops, cabbage, fresh salad with olive oil
15:30 330g of fruit yogurt
16:30 beef chops, cabbage, fresh salad with olive oil
18:00 35g of dark chocolate
20:00 75g of peanuts, 50g of raw almonds
22:30 250g of fresh white cheese (5.5% fat), fresh salad with olive oil

Monday, 15 September 2014

Phase #1, Week #3, Day #1

This is day 15 out of 84 in my German Volume Training experiment. Today's exercise log:
SetIIIIIIIVVVIVIIVIIIIXX
Exercisekgreprepreprepreprepreprepreprep
Dumbbell bench press19.01010101010101010108
Lat pulldown narrow grip55.01010101010101010107
Incline dumbbell flyes9.0121212
One arm dumbbell row16.5121212
Again I just fell short of completing full 10 x 10 on DB bench press, but that's probably due to increased weights for lat pulldown. Next week I'll repeat weights for both exercises and hopefully manage to do full 10 x 10. Don't forget to check page with links to exercises!

Today's food log:
06:30 muesli mix 125g, yogurt 350g
07:30 training
10:00 rice semolina + 2 scoops of whey
12:30 chicken breast (around 150g), 250g of zucchini/carrot stew, fresh salad with olive oil, 250mg of vitamin C
15:00 330g of fruit yogurt
16:00 1 chicken leg with thigh (around 200g of meat), 200g of zucchini/carrot stew, fresh salad with olive oil
18:30 1 korn
20:30 chicken soup with noodles
23:00 250g of fresh white cheese (5.5% fat)

Phase #1, Week #2, Day #7

This is day 14 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
12:30 6 scrambled eggs, 50g of soft white cheese (35% fat), 250g of yogurt
16:30 chicken soup with noodles, chicken breast, baked potatoes, fresh salad with olive oil
22:00 50g of raw almonds
23:30 125g of fresh white cheese (5.5% fat)

Saturday, 13 September 2014

Phase #1, Week #2, Day #6

This is day 13 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
12:00 6 scrambled eggs, 50g of soft white cheese (35% fat), 250g of yogurt
15:30 chicken breast with broccoli, fresh salad with olive oil
22:00 50g of peanuts, 50g of raw almonds
23:30 125g of fresh white cheese (5.5% fat)

Friday, 12 September 2014

Phase #1, Week #2, Day #5

This is day 12 out of 84 in my German Volume Training experiment. Today's exercise log:
SetIIIIIIIVVVIVIIVIIIIXX
Exercisekgreprepreprepreprepreprepreprep
Parallel bar dips0.010101010999878
Incline hammer curls9.010101010101010101010
Bent over dumbbell lateral raise6.5121210
Seated dumbbell lateral raise9.010108
I'll definitely increase weights for hammer curls and hopefully do full 10 x 10 of dips next week. Don't forget to check page with links to exercises!

Today's food log:
08:00 muesli mix 125g, yogurt 350g
10:00 training
12:00 rice semolina + 2 scoops of whey
14:30 1 chicken leg with thigh (around 200g of meat), 250g of rice with vegetables, fresh salad with olive oil, 250mg of vitamin C
17:00 330g of fruit yogurt
17:30 250g of rice with vegetables, fresh salad with olive oil
19:30 35g of dark chocolate
23:45 250g of fresh white cheese (5.5% fat)