Phase #1, Week #4, Day #7

This is day 28 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
09:30 6 scrambled eggs, 50g of soft white cheese (35% fat), 250g of yogurt
14:00 50g of raw almonds
16:30 200g of beef steak (round cut), 250g of peas, fresh salad with olive oil
21:00 250g of fresh white cheese (5.5% fat)

Phase #1, Week #4, Day #6

This is day 27 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
08:30 6 scrambled eggs, 50g of soft white cheese (35% fat), 250g of yogurt
11:15 2 apples
16:00 200g of turkey breast, tagliatelle pasta with vegetables
19:00 75g of peanuts
22:00 250g of fresh white cheese (5.5% fat)

Phase #1, Week #4, Day #5

This is day 26 out of 84 in my German Volume Training experiment. Today's exercise log:

Set		I	II	III	IV	V	VI	VII	VIII	IX	X
Exercise	kg	rep	rep	rep	rep	rep	rep	rep	rep	rep	rep
Parallel bar dips	0.0	10	10	10	10	10	10	10	10	9	7
Incline hammer curls	12.0	10	10	10	10	10	10	10	10	10	10
Bent over dumbbell lateral raise	6.5	12	12	10
Seated dumbbell lateral raise	6.5	12	12	12

I'll increase weight for hammer curls next week. Don't forget to check page with links to exercises!

Today's food log:
06:30 1 scoop of whey, muesli mix 125g, yogurt 350g
08:30 training
11:00 rice semolina + 2 scoops of whey
13:00 120g of chicken breast, 250g of mashed potatoes, fresh salad with olive oil, 250mg of vitamin C
15:30 330g of fruit yogurt
16:30 120g of chicken breast, 250g of mashed potatoes, fresh salad with olive oil
18:00 35g of dark chocolate
21:00 50g of raw almonds
22:00 250g of fresh white cheese (5.5% fat)

Phase #1, Week #4, Day #4

This is day 25 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
08:30 3 scrambled eggs, 50g of soft white cheese (35% fat), 250g of yogurt
11:15 330g of fruit yogurt
12:00 100g of chicken breast, 350g of rice with vegetables, fresh salad with olive oil, 250mg of vitamin C
15:00 35g of dark chocolate
16:00 200g of burger, fresh salad with olive oil
18:00 100g of peanuts
21:00 2 apples

Phase #1, Week #4, Day #3

This is day 24 out of 84 in my German Volume Training experiment. Today's exercise log:

Set		I	II	III	IV	V	VI	VII	VIII	IX	X
Exercise	kg	rep	rep	rep	rep	rep	rep	rep	rep	rep	rep
Back squat	32.0	10	10	10	10	10	10	10	10	10	10
Lying leg curls feet outward	20.0	10	10	10	10	10	10	10	10	10	10
Leg pull in	15.0	12	12	12
Seated calf raise	25.0	15	15	15

I'll definitely increase weight for squat next week. Since hamstrings are activated in squat as well as in leg curls, squat weight increase will probably put enough stress on my hamstrings, therefore leg curls weights will stay the same. Don't forget to check page with links to exercises!

Today's food log:
06:30 1 scoop of whey, muesli mix 125g, yogurt 350g
08:30 training
11:00 rice semolina + 2 scoops of whey
12:30 150g of chicken breast, 200g of rice with vegetables, fresh salad with olive oil, 250mg of vitamin C
15:30 330g of fruit yogurt
16:30 1 chicken leg with thigh, 200g of rice with vegetables, fresh salad with olive oil
22:30 250g of fresh white cheese (5.5% fat)

Phase #1, Week #4, Day #2

This is day 23 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
09:00 5 boiled eggs, 50g of soft white cheese (35% fat), fresh salad
12:30 400g of lasagna with meat and mushrooms, 250g of yogurt, 250mg of vitamin C
16:30 330g of fruit yogurt
17:00 300g of lasagna with meat and mushrooms, 250g of yogurt
18:00 35g of dark chocolate
21:00 1 chicken leg with thigh (around 200g of meat), fresh salad

Phase #1, Week #4, Day #1

This is day 22 out of 84 in my German Volume Training experiment. Today's exercise log:

Set		I	II	III	IV	V	VI	VII	VIII	IX	X
Exercise	kg	rep	rep	rep	rep	rep	rep	rep	rep	rep	rep
Dumbbell bench press	19.0	10	10	10	10	10	10	10	10	10	10
Lat pulldown narrow grip	55.0	10	10	10	10	10	10	10	10	10	10
Incline dumbbell flyes	9.0	13	13	13
One arm dumbbell row	16.5	12	12	12

Finally I did full 10 x 10 on both exercises so for next week (which is final week of phase #1) I'll increase weights in both exercises. Don't forget to check page with links to exercises!

Today's food log:
06:30 1 scoop of whey, muesli mix 125g, yogurt 350g
08:30 training
11:00 rice semolina + 2 scoops of whey
12:30 chicken breast (around 150g), 250g of mashed potatoes, fresh salad with olive oil, 250mg of vitamin C
15:45 330g of fruit yogurt
17:00 chicken breast (around 100g), 250g of mashed potatoes, fresh salad with olive oil
20:30 75g of peanuts
21:30 250g of fresh white cheese (5.5% fat)

Phase #1, Week #3, Day #7

This is day 21 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
10:00 2 bagels, 250g of yogurt
15:00 chicken soup, 150g of chicken breast, mashed potatoes, spinach, fresh salad
17:30 grapes
21:00 250g of fresh white cheese (5.5% fat)

Phase #1, Week #3, Day #6

This is day 20 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
11:00 5 scrambled eggs with mushrooms, 50g of soft white cheese (35% fat), fresh salad with olive oil
14:00 1 apple
15:30 250g of lasagna with meat and mushrooms, 250g of yogurt
17:30 100g of grapes
20:30 250g of lasagna with meat and mushrooms, 250g of yogurt

Phase #1, Week #3, Day #5

This is day 19 out of 84 in my German Volume Training experiment. Today's exercise log:

Set		I	II	III	IV	V	VI	VII	VIII	IX	X
Exercise	kg	rep	rep	rep	rep	rep	rep	rep	rep	rep	rep
Parallel bar dips	0.0	10	10	10	10	10	10	9	9	8	6
Incline hammer curls	11.5	10	10	10	10	10	10	10	10	10	10
Bent over dumbbell lateral raise	6.5	12	12	10
Seated dumbbell lateral raise	6.5	12	10	10

I'll increase weights for hammer curls by a small percentage and hopefully do full 10 x 10 of dips next week. Today I fell short of 10 x 10 in dips probably because increased weights in hammer curls in comparison to last week's training. I had to go easy on shoulders today because my arms were swollen after dips and hammer curls and I couldn't lift sh*t afterwards. Don't forget to check page with links to exercises!

Today's food log:
06:30 1 scoop of whey, muesli mix 125g, yogurt 350g
09:00 training
11:30 rice semolina + 2 scoops of whey
13:30 150g of beef steak (round cut), 250g of white beans, fresh salad with olive oil, 250mg of vitamin C
16:30 50g of dark chocolate
17:00 150g of beef steak (round cut), 250g of white beans, fresh salad with olive oil
21:00 1 apple

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:

Set		I	II	III	IV	V	VI	VII	VIII	IX	X
Exercise	kg	rep	rep	rep	rep	rep	rep	rep	rep	rep	rep
Back squat	32.0	10	10	10	10	10
Lying leg curls feet outward	20.0	10	10	10	10	10
Leg pull in	15.0	12	12	12
Seated calf raise	25.0	12	12	12

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

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

Phase #1, Week #3, Day #1

This is day 15 out of 84 in my German Volume Training experiment. Today's exercise log:

Set		I	II	III	IV	V	VI	VII	VIII	IX	X
Exercise	kg	rep	rep	rep	rep	rep	rep	rep	rep	rep	rep
Dumbbell bench press	19.0	10	10	10	10	10	10	10	10	10	8
Lat pulldown narrow grip	55.0	10	10	10	10	10	10	10	10	10	7
Incline dumbbell flyes	9.0	12	12	12
One arm dumbbell row	16.5	12	12	12

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)

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)

Phase #1, Week #2, Day #5

This is day 12 out of 84 in my German Volume Training experiment. Today's exercise log:

Set		I	II	III	IV	V	VI	VII	VIII	IX	X
Exercise	kg	rep	rep	rep	rep	rep	rep	rep	rep	rep	rep
Parallel bar dips	0.0	10	10	10	10	9	9	9	8	7	8
Incline hammer curls	9.0	10	10	10	10	10	10	10	10	10	10
Bent over dumbbell lateral raise	6.5	12	12	10
Seated dumbbell lateral raise	9.0	10	10	8

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)

Phase #1, Week #2, Day #4

This is day 11 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
10:00 4 scrambled eggs with mushrooms, 50g of fresh white cheese (5.5% fat), 250g of yogurt
13:30 330g of fruit yogurt
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 35g of dark chocolate
17:30 1 chicken leg with thigh (around 200g of meat), 250g of rice with vegetables, fresh salad with olive oil
21:00 75g of peanuts

Phase #1, Week #2, Day #3

This is day 10 out of 84 in my German Volume Training experiment. Today's exercise log:

Set		I	II	III	IV	V	VI	VII	VIII	IX	X
Exercise	kg	rep	rep	rep	rep	rep	rep	rep	rep	rep	rep
Back squat	30.0	10	10	10	10	10	10	10	10	10	10
Lying leg curls feet outward	20.0	10	10	10	10	10	10	10	10	10	10
Leg pull in	10.0	15	15	12
Seated calf raise	25.0	12	15	13

No limping today which means I must increase weights for the next leg day :) Don't forget to check page with links to exercises!

Today's food log:
06:00 muesli mix 125g, yogurt 350g
08:00 training
10:00 rice semolina + 2 scoops of whey
12:15 350g of moussaka, fresh salad with olive oil, 250mg of vitamin C
15:45 35g of dark chocolate
17:00 250g of moussaka, fresh salad with olive oil
21:00 1 can of tuna (120g of fish, 50g of oil), fresh salad

Phase #1, Week #2, Day #2

This is day 9 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
08:00 6 scrambled eggs, 1 slice of bread, 250g of yogurt
12:15 330g of fruit yogurt
12:45 250g of moussaka, fresh salad with olive oil, 250mg of vitamin C
16:00 35g of dark chocolate
17:30 200g of moussaka, fresh salad with olive oil
21:00 1 can of sardines (80g of fish, 35g of oil), 1 slice of bread, fresh salad with olive oil
22:30 250g of fresh white cheese (5.5% fat)

Phase #1, Week #2, Day #1

This is day 8 out of 84 in my German Volume Training experiment. Today's exercise log:

Set		I	II	III	IV	V	VI	VII	VIII	IX	X
Exercise	kg	rep	rep	rep	rep	rep	rep	rep	rep	rep	rep
Dumbbell bench press	19.0	10	10	10	10	10	10	10	10	10	7
Lat pulldown narrow grip	50.0	10	10	10	10	10	10	10	10	10	10
Incline dumbbell flyes	9.0	12	12	12
One arm dumbbell row	16.5	12	12	12

It was a good training today. Next week I'll keep same weight for bench press but I'll raise weight for lat machine pulldown. Don't forget to check page with links to exercises!

Today's food log:
06:00 muesli mix 125g, yogurt 350g
08:00 training
10:00 rice semolina + 2 scoops of whey
12:00 250g of moussaka, fresh salad with olive oil, 250mg of vitamin C
14:30 330g of fruit yogurt
15:30 150g of moussaka, 150g of string beans, fresh salad with olive oil
17:30 35g of dark chocolate
20:30 250g of fresh white cheese (5.5% fat)

Phase #1, Week #1, Day #7

This is day 7 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
10:00 home made bread with cheese, 250g of yogurt  [*]
15:30 chicken soup, 1 chicken leg with thigh, mashed potatoes, fresh salad [*]
20:00 grapes
22:00 250g of yogurt

Meals marked with [*] were outside of home (and my control).

Phase #1, Week #1, Day #6

This is day 6 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
09:00 1 banana, 6 scrambled eggs, 50g of fresh white cheese (5.5% fat), 250g of yogurt
13:30 330g of fruit yogurt
15:30 chicken soup, 150g of burger meat, mashed potatoes, zucchini salad, sweet rice [*]
20:30 4 pancakes with jam, 250g of yogurt [*]

Meals marked with [*] were outside of home (and my control).

Phase #1, Week #1, Day #5

This is day 5 out of 84 in my German Volume Training experiment. Today's exercise log:

Set		I	II	III	IV	V	VI	VII	VIII	IX	X
Exercise	kg	rep	rep	rep	rep	rep	rep	rep	rep	rep	rep
Parallel bar dips	0.0	10	10	10	10	9	8	7	6	5	5
Incline hammer curls	9.0	10	10	10	10	9	9	8	7	6	5
Bent over dumbbell lateral raise	5.0	12	12	12
Seated dumbbell lateral raise	6.5	12	12	12

I still feel soreness from first training of the week so I'll keep those weights for the next week's arm day. Don't forget to check page with links to exercises!

Today's food log:
09:00 pancakes (made of oat flakes, eggs and milk) filled with cottage cheese, dried meat and sesame seeds
10:00 training
11:30 rice semolina + 2 scoops of whey
13:45 200g of chicken breast, fresh salad with olive oil, 250mg of vitamin C
16:30 330g of fruit yogurt
17:30 100g of pork chops, 400g of beans, fresh salad with olive oil
19:00 35g of dark chocolate
22:00 1 can of tuna (120g of fish, 50g of oil), fresh salad

Phase #1, Week #1, Day #4

This is day 4 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
09:30 5 scrambled eggs, 50g of fresh white cheese (5.5% fat), 250g of yogurt
12:30 330g of fruit yogurt
13:30 100g of pork chops, 400g of beans, fresh salad with olive oil, 250mg of vitamin C
16:30 35g of dark chocolate
17:00 100g of pork chops, 400g of beans, fresh salad with olive oil
21:30 500g of zucchini broth
23:00 250g of fresh white cheese (5.5% fat)

Phase #1, Week #1, Day #3

This is day 3 out of 84 in my German Volume Training experiment. Today's exercise log:

Set		I	II	III	IV	V	VI	VII	VIII	IX	X
Exercise	kg	rep	rep	rep	rep	rep	rep	rep	rep	rep	rep
Back squat	30.0	10	10	10	10	10	10	10	10	10	10
Lying leg curls feet outward	20.0	10	10	10	10	10	10	10	10	10	10
Leg pull in	10.0	12	12	12
Seated calf raise	25.0	12	12	12

Although I did 10 sets of 10 reps of each of two main exercises, I'll keep those weights for the next leg day. After set 4 my legs stiffened, after set 8 I started limping and after the training I could barely climb upstairs, so it's best to do one more session using these weights. Don't forget to check page with links to exercises!

Today's food log:
08:00 muesli mix 125g, yogurt 350g
09:00 training
11:00 rice semolina + 2 scoops of whey
13:00 150g of burger meat, 200g of carrot/onion stew, fresh salad with olive oil, 250mg of vitamin C
16:30 35g of dark chocolate
17:00 150g of burger meat, 200g of carrot/onion stew, fresh salad with olive oil
20:00 1 can of tuna (120g of fish, 50g of oil), fresh salad
22:00 250g of fresh white cheese (5.5% fat)

Phase #1, Week #1, Day #2

This is day 2 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
09:00 4 scrambled eggs, 50g of soft white cheese (35% fat), muesli mix 60g, yogurt 150g
13:00 330g of fruit yogurt
14:00 150g of burger meat, 200g of carrot/onion stew, fresh salad with olive oil, 250mg of vitamin C
17:30 100g of burger meat, 200g of carrot/onion stew, fresh salad with olive oil
18:30 35g of dark chocolate
20:00 1 can of sardines (80g of fish, 35g of oil), fresh salad
22:00 250g of fresh white cheese (5.5% fat)

Phase #1, Week #1, Day #1

Today's exercise log:

Set		I	II	III	IV	V	VI	VII	VIII	IX	X
Exercise	kg	rep	rep	rep	rep	rep	rep	rep	rep	rep	rep
Dumbbell bench press	16.5	10	10	10	10	10	10	10	10	10	10
Lat pulldown narrow grip	45.0	10	10	10	10	10	10	10	10	10	10
Incline dumbbell flyes	9.0	12	12	10
One arm dumbbell row	16.5	12	12	12

In both main exercises I did full 10 sets x 10 reps, so next week I'll increase weights. Links to exercise videos are here.

Today's food log:

07:00 muesli mix 125g, yogurt 350g

08:00 training

09:45 rice semolina + 2 scoops of whey

12:30 150g of beef steak (round cut), 250g of rice with vegetables, fresh salad with olive oil, 250mg of vitamin C

15:00 35g of dark chocolate

16:30 70g of beef steak (round cut), 1 chicken leg with thigh (around 200g of meat), 250g of rice with vegetables, fresh salad with olive oil

20:00 200g of baked herring, fresh salad