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Strength Workout

[ started at july 30 ]

Workout A                  | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6               squats ...................   51 kg    -- kg  bench press ..............   31 kg    31 kg      barbell row ..............   27 kg    27 kgWorkout B                  | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6              squats ...................   -- kgmilitary press ...........   22 kgdeadlift .................   47 kg

Current info [2013/july]

 

BF

67 Kg | lbs

165 cm | inches

 

Body/Diet goals

 

27% BF

25% BF

23% BF

20% BF

18% BF

 

 

Fitness goals

 

squats: 40 Kg / 50 Kg ~ achieved on July, 30th '13 /

bench press: 26 Kg / 36 Kg / 41 Kg ~ achieved on July, 30th '13 /

military press: 27 Kg / 32 Kg / 37 Kg

deadlift: 37 Kg / 52 Kg / 67 Kg ~ achieved on August, 2nd '13 /

 

press-ups: +25 / +50 / +75

do 1 chin-up without assistance

do 1 pull-up without assistance

 

to do a:

5K race ~ achieved on December, 31st '12

10K race

12-15K race

half marathon

duathlon

marathon

Human: Ranger

5 STR | 3 DEX | 5 STA | 4 CON | 2 WIS | 3 CHA

 

 

 

Current challenge: keep it simple

battle log | epic quest

Last challenges: ΜΟΛΩΠΛΑΒΕ | prepare to a half-marathon

 

MEMENTO MORI

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Day 0 - It's something like "the things as they used to be on my past life", and I hope that since this moment I could improove myself.

Food log

10 a.m.

1 banana

1 nectarine

1 salad (cabbage, tomatoe, tuna, boiled egg, raw almonds, "spanish" cheese)

2 ice-creams (I KNOW :unsure: )

3 p.m.

1 plum

2 loquats

1 french omelet + stir-fried veggies (mushrooms, garlic, asparagus, pumpkin seeds)

1 endive with raw almonds (+ 1 tbsp olive oil)

6 p.m.

cherries

1 banana

8.30 p.m.

white fish

broccoli

nuts

melon

Workout

morning

3x5 front squats (10 Kg) - OK

3x5 military press (12.5 Kg) - OK

1x5 deadlift (22.5 Kg) - OK

afternoon

pilates (1 hour)

Human: Ranger

5 STR | 3 DEX | 5 STA | 4 CON | 2 WIS | 3 CHA

 

 

 

Current challenge: keep it simple

battle log | epic quest

Last challenges: ΜΟΛΩΠΛΑΒΕ | prepare to a half-marathon

 

MEMENTO MORI

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Food

8:30 a.m.

1 banana

1 nectarine

salad (1/2 cucumber, 1 tomato, 1 boiled egg, 1 green pepper, 6 almonds, 1 tbsp olive oil + spices)

1:30 p.m.

cherries

2 plums

6 almonds

3:00 p.m.

1 cuttlefish

salad (1/2 cucumber, 1 endive, 1/2 onion, 1 red pepper, 1 tbsp pumpkin seeds, 1 tbsp olive oil + lemon, spices)

9:00 p.m.

1 white fish
veggies (broccoli + mushrooms)
8 almonds
melon
cherries

night

1glassof wine

some spanish omelette

nuts

(I'm trying to do my weekend as paleo as possible)

 

Why I'm starving right now? :(

 

Workout

morning

30' running (don't know the distance)

afternoon

53' spinning 21 Km (the machine says 600 Kcal burned, I track it because it shows me an idea of the strength I put on the bike).

 

I've had a niggling pain on my ankle because of the bike, so I'm going to spray the area. Tomorrow is my rest day, I'll look on the evolution, just in case. But I've had a lot of fun this afternoon!

Human: Ranger

5 STR | 3 DEX | 5 STA | 4 CON | 2 WIS | 3 CHA

 

 

 

Current challenge: keep it simple

battle log | epic quest

Last challenges: ΜΟΛΩΠΛΑΒΕ | prepare to a half-marathon

 

MEMENTO MORI

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Food (sometimes I do IF).

2:10 p.m.

2 nectarines

10 almonds

3:15 p.m.

3 loquats

salad (1/2 tomato, 1/2 cucumber, 1/2 onion, 1/4 green pepper, 1 aubergine in vinegar, 1 tbsp olive oil, 1 tbsp pumpkin seeds)

megrin + swordfish

 

REST DAY.

Human: Ranger

5 STR | 3 DEX | 5 STA | 4 CON | 2 WIS | 3 CHA

 

 

 

Current challenge: keep it simple

battle log | epic quest

Last challenges: ΜΟΛΩΠΛΑΒΕ | prepare to a half-marathon

 

MEMENTO MORI

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Food

3:00 p.m.

1 nectarine

1 peach

1 loquat

escalivada (grilled vegetables)

sardines in olive oil (low in salt)

10:00 p.m.

1 peach

courgette pureé

1 boiled egg

gazpacho (without bread) + tuna + 1 tbsp pumpkin seeds

6 almonds

 

I'm not sure if I've eaten too much. What do you think?

 

Workout

morning

spinning (~17 Km, 50'?, 540 Kcal)

evening

TRX (60')

 

Human: Ranger

5 STR | 3 DEX | 5 STA | 4 CON | 2 WIS | 3 CHA

 

 

 

Current challenge: keep it simple

battle log | epic quest

Last challenges: ΜΟΛΩΠΛΑΒΕ | prepare to a half-marathon

 

MEMENTO MORI

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Food

11:20 a.m.

1 peach

6 almonds

summer salad (cucumber, tomato, onion in vinegar, some potato, olives and a little of egg/tuna)

12:40 p.m.

salad (1/2 cucumber, 1/2 tomato, 1/2 onion, 1 tbsp pumpkin seeds, olive oil)

6 meatballs (turkey)

1 artichoke (boiled)

watermelon

9:00 p.m.

1 banana

2 apricots

2 chicken's breast

1 cup spinach

4 walnuts

 

Workout

morning

running 30'/5K

front squats 19.5 Kg 3x3-3-2

bench press 26 Kg 3x5

deadlift 32 Kg 1x5

evening

indoor walking (1 hour)

Human: Ranger

5 STR | 3 DEX | 5 STA | 4 CON | 2 WIS | 3 CHA

 

 

 

Current challenge: keep it simple

battle log | epic quest

Last challenges: ΜΟΛΩΠΛΑΒΕ | prepare to a half-marathon

 

MEMENTO MORI

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:)

 

Thanks!

 

Today:

 

Food

2:30 p.m.

escalivada (it's like a salad)

2 boiled eggs

2 loquats

3 apricots

6:30 p.m.

salad (tuna + tomato + cucumber + lettuce + olives)

4 walnuts

watermelon

10:00 p.m.

salad (spinach + lettuce + tomato)

12 almonds

1 tuna can

salmon

1 banana

1 cup of cherries

 

Sport

evening

TRX (1 hour)

Human: Ranger

5 STR | 3 DEX | 5 STA | 4 CON | 2 WIS | 3 CHA

 

 

 

Current challenge: keep it simple

battle log | epic quest

Last challenges: ΜΟΛΩΠΛΑΒΕ | prepare to a half-marathon

 

MEMENTO MORI

Link to post

Food

7:30 am

boiled spinach (150 g)

1 hard-boiled egg

sardines (1 can x 65 g)

1 banana (150 g)

11:30 am

1 banana

3 apricots

watermelon

2:30 pm

1 cup cherries

swordfish

salad (cabbage, lettuce, onion, cucumber, tomato, pumpkin seeds, olive oil)

7:00 pm

5 apricots

salad (lettuce, cabbage, onion, cucumber, tomato, 4 walnuts, 2 tuna cans)

10:00 pm

4 loquats

salad (lettuce, onion, egg, sardines, olive oil, 5 walnuts)

 

And I could continue eating, it's incredible. Here's the reason (I think):

 

Workout

morning

45' indoor walking

50' spinning

evening

60' TRX

Human: Ranger

5 STR | 3 DEX | 5 STA | 4 CON | 2 WIS | 3 CHA

 

 

 

Current challenge: keep it simple

battle log | epic quest

Last challenges: ΜΟΛΩΠΛΑΒΕ | prepare to a half-marathon

 

MEMENTO MORI

Link to post

Food

7:30 am

black coffee w/honey

5 walnuts

1 tomato

1 tuna canned in olive oil

1 hard-boiled egg

4 apricots

11:30 am

4 apricots

3:30 pm

1 banana

4 apricots

3 loquats

salad (lettuce, tomato, green pepper, cucumber, 1 tbsp pumpkin seeds, 1 tbsp olive oil)

swordfish

6:30 pm

4 apricots

5 walntus

0:30 am

1 chocolate palmier

chips with mayonnaisse

nuts

 

Workout

morning

running: 5K (32') + running technique + 5x100 m sprints

 

I'm absolutely exhausted.

Human: Ranger

5 STR | 3 DEX | 5 STA | 4 CON | 2 WIS | 3 CHA

 

 

 

Current challenge: keep it simple

battle log | epic quest

Last challenges: ΜΟΛΩΠΛΑΒΕ | prepare to a half-marathon

 

MEMENTO MORI

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What a disaster! I don't know how much cupcake I have eaten this noon, and besides nuts weren't raw. But I've weighed this morning: 57.6 kg (126 lb), so I'm happy.

 

Food

9:30 AM
    1 tsp comb honey
    1 raw endive
    4 walnuts
    2 tuna cans
    3 loquats
    1 banana
3:00 PM
    1 peach
    green salad
    tuna & shellfish
    nuts (almonds)
    orange cupcake

9:00 PM

     1 apricot

     1 peach

     green salad + 2 walnuts

 

Human: Ranger

5 STR | 3 DEX | 5 STA | 4 CON | 2 WIS | 3 CHA

 

 

 

Current challenge: keep it simple

battle log | epic quest

Last challenges: ΜΟΛΩΠΛΑΒΕ | prepare to a half-marathon

 

MEMENTO MORI

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I'm completely overwhelmed, so I'll be fast.

 

2013/06/11

 

Food

 

7:30 AM

2 bananas, 15 cherries, 20 almonds.

1 bowl of gazpacho + 1 tuna canned in olive oil

black coffee + honey

 

9:50 AM

10 almonds, 4 walnuts, 3 slices of iberian/serrano ham

 

2:00 PM

salad, owen veggies, swordfish

1 peach, 1 banana

 

8:00 PM

20 almonds

5 apricots, 1 cup of cherries

 

10:30 PM

1 bowl of gazpacho + 1 tbsp pumpkin seeds

1 salad (cucumber, tomato, lettuce, onion)

1 chicken breast + veggies + 1 hard-boiled egg

1 peach

 

Workout

 

Running (40' + technical exercises + 30 m series)

Human: Ranger

5 STR | 3 DEX | 5 STA | 4 CON | 2 WIS | 3 CHA

 

 

 

Current challenge: keep it simple

battle log | epic quest

Last challenges: ΜΟΛΩΠΛΑΒΕ | prepare to a half-marathon

 

MEMENTO MORI

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2013/06/12

 

Food

 

8:30 AM

"salad" (1 tomato + 1 hard-boiled egg + 1 tuna can + 1/2 cucumber + 1 tsp olive oil)

 

12 PM

"salad" (1 tomato + 1 endive + 1 sardines can)

 

3 PM

salad (1 tomato + lettuce + olives + cucumber + onion + 1 sardines can + aubergine in vinegar)

1 peach

2 apricots

 

5 PM

black coffee with honey (1 tsp)

1 cup of cherries

1 banana

 

9:30 PM

salad (as the salad for lunch but without the sardines can) + salmon

1 apple

2 figs

 

Workout

running 20' + 6 sets x 80 m

 

 
bench press (16 kg) 2x10
squats (31 kg) 2x10

military press behind the neck (7 kg) 2x10

elevations (for calfs) (41 kg) 2x15
leg extension (25 kg) 2x10
 
indoor walking 45'

Human: Ranger

5 STR | 3 DEX | 5 STA | 4 CON | 2 WIS | 3 CHA

 

 

 

Current challenge: keep it simple

battle log | epic quest

Last challenges: ΜΟΛΩΠΛΑΒΕ | prepare to a half-marathon

 

MEMENTO MORI

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I don't know how to track my meals without getting BORED! Anyway, today (again...):

 

 

 

Breakfast 
1 egg, whole, cooked, hard-boiled
1 tomato
1/3 cucumber, with peel, raw
1 carrot, raw
1 tbsp olive oil EV
1 peach
 
Morning snack
1 banana
1 cup of cherries
25 almonds
 
Lunch
1 cuttlefish
1 apple
1 cup of green beans (boiled)
2 tomatoes + cod fish salted
 
Afternoon snack (pre-workout)
nuts (I don't know how many, but too much)
1 sardines can
1 banana
2 figs
1/2 cup of cherries
1 peach
 
Workout
1 hour of TRX
1 hour of power training (like an aerobic class lifting weights)

 

Dinner (post-workout)
1 peach
mushrooms stir-fried + chicken + red pepper + onion
1/2 l gazpacho
2 figs

Human: Ranger

5 STR | 3 DEX | 5 STA | 4 CON | 2 WIS | 3 CHA

 

 

 

Current challenge: keep it simple

battle log | epic quest

Last challenges: ΜΟΛΩΠΛΑΒΕ | prepare to a half-marathon

 

MEMENTO MORI

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Food

6/17 (breakfast): juice of ½ of a lemon, 2 apricots, coffee with milk, coffee with oatmilk (left), homemade muesli (oats, amaranth, quinoa) with milk and 1½ walnuts.

6/17 (post-running snack): 1 banana, 2 slices of bread with fresh cheese, 1 tbsp of olive oil.

6/17 (lunch): 1 peach, 2 apricots, salad (lettuce, tomato, cucumber, onion, 1 hard-boiled egg, sardines canned in olive oil, 1 tbsp of pumpkin seeds), mushrooms with asparagus stir-fried.

6/17 (afternoon snack): 1 banana, 2 slices of bread with fresh cheese, 1 tbsp of olive oil.

6/17 (dinner): salad (endive, 4 walnuts, 2 hard-boiled eggs, spanish cheese, 1 tbsp of olive oil), spinach with iberian ham, 3 figs, 1 glass of milk, 1 anise biscuit.

 

Workout
Running 30' + technical + progressive series + abs
 
Meditation
20'

Human: Ranger

5 STR | 3 DEX | 5 STA | 4 CON | 2 WIS | 3 CHA

 

 

 

Current challenge: keep it simple

battle log | epic quest

Last challenges: ΜΟΛΩΠΛΑΒΕ | prepare to a half-marathon

 

MEMENTO MORI

Link to post

Breakfast

Homemade muesli (oats, amaranth, quinua, walnuts) with milk. 1 peach. Coffee with milk.

 

Workout 1

spinning (1 class)

indoor walking (1 class)

 

Post-workout snack

2 slices of bread with tomato and fresh cheese (+ 1 tbsp of olive oil). 1 banana.

 

Lunch

3 figs. White fish. Salad (1 tomato, lettuce, 1 tbsp of pumpkin seeds, onion, cucumber, green pepper, 1 hard-boiled egg). Tea with milk.

Human: Ranger

5 STR | 3 DEX | 5 STA | 4 CON | 2 WIS | 3 CHA

 

 

 

Current challenge: keep it simple

battle log | epic quest

Last challenges: ΜΟΛΩΠΛΑΒΕ | prepare to a half-marathon

 

MEMENTO MORI

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Day #1 [30/july]

 

breakfast (6:00 a.m.) ~ 380 Kcal

coffee (120 ml) + milk 1,5% fat (100 ml)

cherries (100 g)

2 hard-boiled eggs

15 almonds

 

[strength workout (8:45 a.m.)]

squats - 51 kg - 5x5

bench press - 31 kg - 3x3

barbell row - 27 kg - 5x5

 

[bodycombat (9:30 a.m.)]

 

post-workout (12:15 p.m.) ~ 250 Kcal

black damned coffee (no sugar, no adds)

2 plums

1 sardines can + 1/2 tomatoe (100 g)

turkey breast (slices) (50 g)

I'm still hungry.

 

lunch (3:00 p.m.) ~ 560 Kcal

stir-fried veggies {mushrooms (50 g) + tomatoe (160 g) + onion (40 g) + carrot (50 g) + green pepper (40 g) + 1 egg}

pineapple (250 g)

endive + 1 tbsp pumpkin seeds + olive oil

black coffee (120 g) + milk 1,5% fat (100 g)

 

afternoon snack (6:00 p.m.) ~ 365 Kcal

1 cucumber (160 g) + 1 tuna can (60 g)

1 apple (130 g)

turkey breast (slices) (50 g)

15 almonds

 

[bodypump (7:00 p.m.)]

legs (1st) 20 kg

legs (2nd) 7,5 kg

bench 10 kg

back 12,5 kg

biceps 7,5 kg

triceps 4 kg (dumbells)

shoulder 3 kg (dumbells)

 

dinner (8:30 p.m.) ~ 260 Kcal

mix vegetables (corn, beans, pepper, onion) (200 g)

cauliflower (200 g)

turkey breast (slices) (50 g)

1 peach (100 g)

I'm fucking hungry.

 

So I eat a non-fat yogurt + another peach.

Human: Ranger

5 STR | 3 DEX | 5 STA | 4 CON | 2 WIS | 3 CHA

 

 

 

Current challenge: keep it simple

battle log | epic quest

Last challenges: ΜΟΛΩΠΛΑΒΕ | prepare to a half-marathon

 

MEMENTO MORI

Link to post

breakfast (7:00 a.m.) ~ 360 Kcal

coffee (120 ml) + milk 1,5% fat (100 ml)

1 peach (100 g)

1 plum

1 endive + 1 tuna can in salt (60 g)

15 almonds

turkey breast (slices) (50 g)

 

[spinning (9:30 a.m.)]

 

morning snack (1:00 p.m.) ~ 245 Kcal

2 pears

spanish soft cheese (50 g)

coffee latte

Human: Ranger

5 STR | 3 DEX | 5 STA | 4 CON | 2 WIS | 3 CHA

 

 

 

Current challenge: keep it simple

battle log | epic quest

Last challenges: ΜΟΛΩΠΛΑΒΕ | prepare to a half-marathon

 

MEMENTO MORI

Link to post

Day #4 ~ August/1

 

breakfast

30 g. quinua

1 tsp cinnamon

1 tsp almond milk

1 tsp honey

100 g cherries

coffee + 1 tsp almond milk

 

[running ~ 30']

 

snack

250 g pinneapple

coffee + 1 tsp almond milk

 

lunch

100 g pork

salad + mushrooms + green pepper

 

snack

4 pears

1 tsp cocoa 100% + hot water + 30 g oats

100 g cherries

30 g almonds

 

[TRX + Bodypump]

Human: Ranger

5 STR | 3 DEX | 5 STA | 4 CON | 2 WIS | 3 CHA

 

 

 

Current challenge: keep it simple

battle log | epic quest

Last challenges: ΜΟΛΩΠΛΑΒΕ | prepare to a half-marathon

 

MEMENTO MORI

Link to post

Day #5
August, 2nd '13
 
breakfast ~ 6:30 a.m.

150 g cherries1 medium-sized tomatoe2 slices Iberian cured ham2 eggs1 tbsp olive oil20 almonds1 tsp almond milk + black coffee

[ workout ~ 9:50 a.m. ]

military press           22 kg  |  3x3deadlifts                47 kg  |  2x5

[ spinning ~ 10:30 a.m. ]

 

lunch ~ 3:00 p.m. ]

salad (lettuce, cucumber, tomatoe, choucroute, pumpkin seeds, tuna canned in salted water + olive oil)

watermelon

1 egg omelet (not in the image)

Human: Ranger

5 STR | 3 DEX | 5 STA | 4 CON | 2 WIS | 3 CHA

 

 

 

Current challenge: keep it simple

battle log | epic quest

Last challenges: ΜΟΛΩΠΛΑΒΕ | prepare to a half-marathon

 

MEMENTO MORI

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