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)