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)