Phase #2, Week #2, Day #7

This is day 49 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
10:00 2 bagels, 350g of yogurt
13:00 muesli mix 125g, yogurt 350g
15:30 fish soup, 200g of herring, 150g of baked potatoes, fresh salad
18:00 ice cream
21:00 250g of fresh white cheese (5.5% fat)

Phase #2, Week #2, Day #6

This is day 48 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, 250g of yogurt
14:30 200g of chicken breast, fresh salad
16:30 100g of peanuts
21:00 250g of fresh white cheese (5.5% fat)

Phase #2, Week #2, Day #5

This is day 47 out of 84 in my German Volume Training experiment. Today's exercise log:

Set		I	II	III	IV	V
Exercise	kg	rep	rep	rep	rep	rep
Parallel bar dips	0.0	10	10	10	10	10
Incline hammer curls	14.0	10	10	10	10	10
Bent over dumbbell lateral raise	6.5	12	12	12
Seated dumbbell lateral raise	6.5	12	12	12

Don't forget to check page with links to exercises!

Today's food log:
06:00 1 scoop of whey, muesli mix 125g, yogurt 350g
07:30 training
09:00 rice semolina + 2 scoops of whey
12:30 200g of chicken breast, fresh salad with olive oil
15:00 35g of dark chocolate
16:30 100g of peanuts
18:30 150g of chicken breast, fresh salad
21:30 1 beer

Phase #2, Week #2, Day #4

This is day 46 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
08:00 sandwich with smoked chicken meat, 1 cup of coffee
10:30 100g of peanuts
12:00 350g of moussaka, fresh salad with olive oil, 250mg of vitamin C
15:30 35g of dark chocolate
17:00 350g of moussaka, fresh salad with olive oil
21:00 1 slice of bread, honey, 250g of yogurt

Phase #2, Week #2, Day #3

This is day 45 out of 84 in my German Volume Training experiment. Today's exercise log:

Set		I	II	III	IV	V
Exercise	kg	rep	rep	rep	rep	rep
Back squat	36.0	10	10	10	10	10
Lying leg curls feet outward	20.0	10	10	10	10	10
Leg pull in	20.0	15	13	12
Seated calf raise	27.0	15	13	10

Don't forget to check page with links to exercises!

Today's food log:
08:00 1 scoop of whey, muesli mix 125g, yogurt 350g
11:00 training
13:00 rice semolina + 2 scoops of whey
14:30 350g of moussaka, fresh salad with olive oil, 250mg of vitamin C
16:30 35g of dark chocolate
18:15 350g of moussaka, fresh salad with olive oil
19:30 100g of almonds
21:00 250g of fresh white cheese (5.5% fat)

Phase #2, Week #2, Day #2

This is day 44 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
09:00 6 scrambled eggs, 100g of fresh white cheese (5.5% fat), 3 pancakes, about 50g of marmalade, 500g of yogurt
12:30 pork chops with mixed vegetables, fresh salad with olive oil, 250mg of vitamin C
15:45 330g of fruit yogurt
16:30 2 paprika (peppers) filled with minced meat and rice, fresh salad with olive oil
21:00 250g of fresh white cheese (5.5% fat)

Phase #2, Week #2, Day #1

This is day 43 out of 84 in my German Volume Training experiment. Today's exercise log:

Set		I	II	III	IV	V
Exercise	kg	rep	rep	rep	rep	rep
Dumbbell bench press	21.5	10	10	10	10	10
Lat pulldown narrow grip	60.0	10	10	10	10	10
Incline dumbbell flyes	9.0	13	13	13
One arm dumbbell row	16.5	13	13	13

Don't forget to check page with links to exercises!

Today's food log:
06:00 1 scoop of whey, muesli mix 125g, yogurt 350g
08:00 training
10:00 rice semolina + 2 scoops of whey
12:30 120g of chicken breast, 150g of pea, fresh salad with olive oil, 250mg of vitamin C
15:00 35g of dark chocolate
17:30 120g of chicken breast, 150g of baked potatoes, fresh salad with olive oil
21:00 400g of chicken soup

Phase #2, Week #1, Day #7

This is day 42 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
10:00 muesli mix 125g, yogurt 350g
15:30 chicken soup, 200g of chicken breast, 150g of baked potatoes, fresh salad
18:00 ice cream
21:00 250g of fresh white cheese (5.5% fat)

Phase #2, Week #1, Day #6

This is day 41 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
10:00 7 pancakes, about 100g of marmalade, 250g of yogurt
14:30 200g of chicken breast, fresh salad
16:30 cheese pie, 1 piece of cake
21:00 250g of fresh white cheese (5.5% fat)

Phase #2, Week #1, Day #5

This is day 40 out of 84 in my German Volume Training experiment. Today's exercise log:

Set		I	II	III	IV	V
Exercise	kg	rep	rep	rep	rep	rep
Parallel bar dips	0.0	10	10	10	10	10
Incline hammer curls	14.0	10	10	10	10	10
Bent over dumbbell lateral raise	6.5	12	12	12
Seated dumbbell lateral raise	6.5	12	12	12

Don't forget to check page with links to exercises!

Today's food log:
06:00 1 scoop of whey, muesli mix 125g, yogurt 350g
08:00 training
10:00 rice semolina + 2 scoops of whey
12:30 200g of chicken breast, fresh salad, 250mg of vitamin C
15:30 35g of dark chocolate
17:30 300g of burger, fresh salad
20:00 4 pancakes, about 50g of marmalade, 250g of yogurt

Phase #2, Week #1, Day #4

This is day 39 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
06:00 muesli mix 125g, yogurt 350g
09:30 7 scrambled eggs, 250g of yogurt
13:30 2 paprika (peppers) filled with minced meat and rice, fresh salad with olive oil
16:45 330g of fruit yogurt
17:30 2 paprika (peppers) filled with minced meat and rice, fresh salad with olive oil
21:00 250g of fresh white cheese (5.5% fat)

Phase #2, Week #1, Day #3

This is day 38 out of 84 in my German Volume Training experiment. Today's exercise log:

Set		I	II	III	IV	V
Exercise	kg	rep	rep	rep	rep	rep
Back squat	36.0	10	10	10	10	10
Lying leg curls feet outward	20.0	10	10	10	10	10
Leg pull in	20.0	15	15	15
Seated calf raise	27.0	12	12	12

Don't forget to check page with links to exercises!

Today's food log:
06:00 1 scoop of whey, muesli mix 125g, yogurt 350g
08:00 training
10:00 rice semolina + 2 scoops of whey
12:00 100g 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
16:00 100g of beef steak (round cut), 250g of rice with vegetables, fresh salad with olive oil
21:00 250g of fresh white cheese (5.5% fat)

Phase #2, Week #1, Day #2

This is day 37 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
09:00 6 scrambled eggs, 50g of fresh white cheese (5.5% fat), 250g of yogurt
12:30 pork chops with mixed vegetables, fresh salad with olive oil, 250mg of vitamin C
15:45 330g of fruit yogurt
16:30 2 paprika (peppers) filled with minced meat and rice, fresh salad with olive oil
21:00 1 slice of bread, 150g of liver

Phase #2, Week #1, Day #1

This is day 36 out of 84 in my German Volume Training experiment. Today's exercise log:

Set		I	II	III	IV	V
Exercise	kg	rep	rep	rep	rep	rep
Dumbbell bench press	21.5	10	10	10	10	10
Lat pulldown narrow grip	60.0	10	10	10	10	10
Incline dumbbell flyes	9.0	15	15	15
One arm dumbbell row	16.5	13	13	13

Don't forget to check page with links to exercises!

Today's food log:

06:00 1 scoop of whey, muesli mix 125g, yogurt 350g
08:30 training
11:00 rice semolina + 2 scoops of whey
13:00 pork chops with mixed vegetables, mashed potatoes, fresh salad with olive oil, 250mg of vitamin C
16:00 330g of fruit yogurt
17:30 pork chops with mixed vegetables, mashed potatoes, fresh salad with olive oil
21:00 400g of chicken soup

Phase #1, Week #5, Day #7

This is day 35 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, fresh salad
18:00 1 apple, 1 orange
21:00 250g of chicken breast, fresh salad

Phase #1, Week #5, Day #6

This is day 34 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
10:00 4 boiled eggs, 50g of fresh white cheese (5.5% fat), 250g of yogurt, 1 piece of fruit cake
15:30 2 sandwiches, fresh salad, 1 piece of fruit cake
20:00 325g of burger, fresh salad
22:00 1 apple

Phase #1, Week #5, Day #5

This is day 33 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	10	9
Incline hammer curls	14.0	10	10	10	10	10	10	10	8	7	7
Bent over dumbbell lateral raise	6.5	15	15	12
Seated dumbbell lateral raise	6.5	12	12	10

For phase #2 I'll keep the same weights (as per the plan). Since phase #2 is done with 5 sets of 10 reps, I'll just take more care of the tempo. Don't forget to check page with links to exercises!

Today's food log:
06:00 1 scoop of whey, muesli mix 125g, yogurt 350g
08:30 training
11:00 rice semolina + 2 scoops of whey
13:00 300g of pasta with cheese and dried meat, 250mg of vitamin C
15:45 330g of fruit yogurt
16:45 200g of chicken breast, fresh salad with olive oil
20:00 250g of fresh white cheese (5.5% fat)

Phase #1, Week #5, Day #4

This is day 32 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
09:30 5 boiled eggs, 50g of fresh white cheese (5.5% fat), 250g of yogurt
13:00 125g of sausages, 200g of beans, fresh salad with olive oil, 250mg of vitamin C
16:30 330g of fruit yogurt
17:30 125g of sausages, 200g of beans, fresh salad with olive oil
19:30 35g of dark chocolate
21:00 250g of fresh white cheese (5.5% fat)

Phase #1, Week #5, Day #3

This is day 31 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	36.0	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	20.0	12	12	10
Seated calf raise	27.0	12	12	12

Don't forget to check page with links to exercises!

Today's food log:
06:00 1 scoop of whey, muesli mix 125g, yogurt 350g
08:00 training
11:00 rice semolina + 2 scoops of whey
12:30 125g of sausages, 300g of beans, fresh salad with olive oil, 250mg of vitamin C
15:30 35g of dark chocolate
17:00 125g of sausages, 300g of beans, fresh salad with olive oil
21:00 200g of fresh white cheese (5.5% fat)

Phase #1, Week #5, Day #2

This is day 30 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
09:30 4 boiled eggs, 50g of fresh white cheese (5.5% fat), 250g of yogurt
13:00 200g of burger meat, 300g of peas, fresh salad with olive oil, 250mg of vitamin C
15:30 330g of fruit yogurt
16:30 200g of burger meat, 300g of peas, fresh salad with olive oil
18:30 35g of dark chocolate
20:30 700g of fish soup

Phase #1, Week #5, Day #1

This is day 29 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	21.5	10	10	10	10	10	10	10	10	10	10
Lat pulldown narrow grip	60.0	10	10	10	10	10	10	10	10	10	10
Incline dumbbell flyes	9.0	15	15	15
One arm dumbbell row	16.5	13	13	13

Since this is the last week of phase #1, I won't increase weights next week. By the plan, for phase #2 I'll keep the same weights and do 5 sets of 10 reps. 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)