Maťo's Training Log

Training Training Logs
322

28.06 2024

Trap Deadlift
5 x 77 kg, 5 x 87 kg, 5 x 97 kg

10 x 5 with 77 kg supersetted with
Band face pulls 5 x 15
Triceps pushdowns 5 x 15

Hanging leg raises 1 x 10, 2 x 15

Was afraid about my left hamstring, but no pain occurred previous day.

Calories intake: 2400 kcal
Protein: 172 g, carbs: 262 g: fat: 71,3 g

Breakfast:
Pancakes with peanut butter

Lunch:
Rice 100 g + roasted beef 150 g + veggies

Shake:
30 g protein+ 1 banana

Dinner
130 g rice + 200 g pork tenderloin+ veggies

29.06.2024

Running:
Distance: 8,50 km
Time: 52 minutes

Just running with slower pace.

Total calories: 2300 kcal
Protein 144 g / carbs 161 g / fats 123 g

2 Likes
323

How tall/heavy are you? Just at a glimpse I think you may need to eat more

324

I am 1,80 m tall and weight about 66 kg, but with small frame. My shoulder width is only 32 cm from the left to the right clavicle.

It is only second week, that I started to weigh myself every morning.

Also I have excel sheet, where I add my measurements.

I also incorporated breakfast every day, so I can shovel more food without feeling bloated, when I ate only 2 times per day.

2 Likes
325

30.06.2026 week 2 day 1

Squat
5 x 50 kg, 5 x 55 kg, 5 x 62,5 kg

10 x 5 with 50 kg supersetted with
Band face pulls 5 x 10
Triceps pushdowns 5 x 10

Hanging leg raises 2 x 20

Calories intake: 2500 kcal
Protein: 140 g, carbs: 200 g, fats: 117 g

Breakfast:
5 egga + shreded mozarella + olive oil + veggies

Lunch:
120 g rice + 200 g chicken thighs

Dinner:
100 g oats + banana + 30 g protein

Snack:
50 g toast + 50 g peanut butter

01.07.2024 week 2 day 2

Benchpress
5 x 45 kg, 5 x 50 kg, 5 x 57,5 kg

10 x 5 with 45 kg supersetted with
BW pullups 10 x 5

Triceps pushdowns 2 x 20
Hyperextensions 1 x 50

I tried full grip on bench, but it was weird on my wrists, so I will stay with false grip.

Calories intake: 2500 kcal
Protein: 155 g, carbs : 225 g, fats 107 g

Breakfast
5 eggs + shreded mozarella+ olive oil + veggies

Lunch:
120 g oats + banana + cocount oil + 30 g protein

Dinner:
130 g rice+ 200 g chicken breasts

1 banana + 50 g penaut butter

2 Likes
326

02.07.2024

Walking 8 km total.

Calories intake: 2600 kcal
Protein: 157 g, carbs : 236 g, fat: 117 g

03.07.2024 week 2 day 3

Trap bar deadlift
5 x 82 kg, 5 x 92 kg, 5 x 102 kg

10 x 5 with 82 kg supersetted with
Band face pulls 5 x 10
Triceps pushdowns 5 x 10

Hanging leg raises 1 x 25, 1 x 20

The problem with tight hamstring didn’t appear, so everything went good. The rest between sets was only during my walk to the station with band / triceps cable station and walk back to the trap bar. I didn’t feel tired and reps were fast as usual.

Calories intake: 2500 kcal
Protein: 148 g, carbs : 255 g, fats: 80 g

Breakfast:
Pancakes made from a eggs, banana, oats, protein powder, cinamon + peanut butter

Lunch:
200 g chicken breasts + 100 g rice + veggies

Dinner
200 g Chicken breasts + 120 g rice + veggies + olive oil

Snack:
Banana + 50 g peanut butter

2 Likes
327

04.07.2024 week 2 day 4

Overhead press
5 x 25 kg, 5 x 27,5 kg, 5 x 32,5 kg

10 x 5 with 25 kg supersetted with
BW chinups 5 x 7, 2 x 6, 3 x 5

Dips 1 x 20, 1 x 15
Hyperextensions 1 x 50

I tried to do 7 reps on each set of chin ups, but I was able to get those reps only on 5 sets. Also I swaped triceps pushdowns for dips…

Calories intake: 2500 kcal
Protein: 209 g, carbs: 230 g, fats: 79,4 g

Breakfast
6 eggs + olive oil + veggies

Lunch:
330 g baked potatoes + 350 g chicken breasts + veggies

Dinner:
450 g baked potatoes + 220 g chicken breasts+ veggies

Snack:
Protein + banana

2 Likes
328

05.07.2024

Morning run:
Distance 8 km
Time: 46 minutes

Afternoon:
Swimming in pool
Distance: 1100 m
Time: 36 minutes

Calories intake: 1700 kcal

I am out of home right now, short vacation that would be for 3 days in rows. On breakfast I eat leftovers from previous day, lunch was prepared and packed at home.

Breakfast:
200g chicken breasts+300 g baked potatoes+ veggies

Lunch:
Pancakes from 4 eggs + protein pwoder + 2 bananas + 100 g oats

Dinner:
Nothing - We went to see some sightseens in surrounding, but it took some time to come back at apartment and after shower I felt to the bed unconscious.

1 Like
329

06.07.2024

Swimming
Distance: 2500 meters
Time: 1 hour and 29 minutes

After 28th length, I did rest for 5 minutes, due the urgent need to visit bathroom. It is funny thing because I am not aware of drinking water from the pool and didn’t drink the water before get to the pool.

2 Likes
330

07.07.2024

Swimming the pool
Time: 1 hour
Distance:
According the watch 2900 metres
Reality : only 1500 metres :confused:

08.07.2024 week 3 day 1
Squats
5 x 52,5 kg, 5 x 60 kg, 5 x 67,5 kg

10 x 5 with 52,5 kg supersetted with
band pullaparts 5 x 10
triceps pushdowns 5 x 10

Hanging leg raises 2 x 20

Calories intake 2490 kcal
Protein: 142 g, carbs: 208 g l, fat : 114 g

Breakfast
5 eggs with 50 g shreded mozarella+ 2 pieces of bread

Lunch
125 g oats + banana + 50 g peanut butter+ protein

Dinner:
170 g pork loin + 300 g baked potatoes

09.07.2024

Rest, felt sleepy from previous day and lack of sleep from sunday to monday, due to moving from short vacation trip

10.07.2024 week 3 day 2
Benchpress
5 x 47,5 kg, 5 x 55 kg, 5 x 60 kg

10 x 5 with 47,5 kg supersetted with
BW pullups 10 x 5

Triceps pushdowns 2 x 20
Hanging leg raises 2 x 20

Calories intake: 2450 kcal
Protein: 135 g, carbs : 227 g, fats: 107 g

Breakfast
250 g mozarella cheese with olive oil + veggies + 2 pieces of bread

Lunch:
135 g oats + banana + protein ppwder + cocount oil

Dinner
200 g chicken thighs + 300 g baked potatoes + veggies

This week have a lot do at work, so I need to prepare food, that will take less time to eat.

Although I was tired on monday, I decided to go to the gym and was able to get every reps without performance los.Next day I woke up tired and was in that mood for whole day. Outside temperatures are higher these days, maybe that is another reason…

Today session without issue, but I am feeling a slighty discomfort at my left elbow.

2 Likes
331

12.07.2024 week 3 day 3
Trap bar deadlift
5 x 87 kg, 5 x 97 kg, 5 x 109 kg

10 x 5 with 87 kg supersetted with
Triceps pushdowns 5 x 10
Face pulls 5 x 10

Hanging leg raises 2 x 20
Cable crunches 1 x 50

Calories intake: after lunch I didn’t count calories. Today I have birthday, so we get a small B- party. I prepared Guacamole and my GF surprised me with cake consist of quark, oats and berries.

IMG_20240712_215510
IMG_20240712_2155101920×1080 155 KB

2 Likes
332

Happy Birthday! Your cake looks delicious!

1 Like
333

Happy birthday, agreed - the cake looks amazing.
How’s the weight gain coming along?

1 Like
334

Thank you, I will add recipe later…

1 Like
335

Thank you, weight is slowly increasing. I added 1.2 kg since I started to weight myself every morning.

2 Likes
336

13.07.2024 week 3 day 4

Overhead press
5 x 27,5 kg, 5 x 30 kg, 5 x 32,5 kg supersetted with BW chinups 3 x 5

10 x 5 with 27,5 kg supersetted with
BW chinups 10 x 5

Triceps pushdowns 2 x 20
Hyperextensions 1 x 50

Since my TM is only 35 kg for overhead press, I added +2.5 kg on first and second set. The last set remain same as previous week.

I added 2.5 kg on each lift, next TM are:
Squat 72,5 kg
Benchpress 62,5 kg
Deadlift 117,5 kg
Overhead press 37,5 kg

1 Like
337

15.07.2024 leader 2 week 1 day 1

Squat
5 x 47,5 kg, 5 x 55 kg, 5 x 62,5 kg

10 x 5 with 47,5 kg supersetted with
5 x 10 band face pulls
5 x 10 triceps pushdowns

Hanging leg raises 1 x 30 - 40
Cable crunches 2 x 20

Forgot to count reps on hanging leg raises, but my palms and fingers were tired after one set. Maybe 30, 35 or 40…

Calories intake: 2400 kcal
Protein: 155 g, carbs: 264 g, fat: 75 g

Breakfast
5 eggs + half avocado + 2 pieces of bread

Lunch
125 g oats + cocount oil + banana + protein

Dinner
150 g rice + 200 g chicken thighs

Shake:
Protein + banana

3 Likes
338

16.07.2024 week 1 day 2

Benchpress
5 x 40 kg, 5 x 47,5 kg, 5 x 55 kg supersetted with BW pullups 3 x 5

10 x 5 with 40 kg supersetted with
BW pullups 10 x 5

Triceps pushdowns 2 x 20
Hyperextensions 1 x 50

Found out today, that I used wrong numbers on week 1, during first leader with benchpress. So I did my homework and used correct percentages. Session was easy.

Calories intake: 2400 kcal
Protein 155 g , carbs : 244 g, fat : 75 g

Breakfast
5 eggs + 2 pieces of bread + veggies

Lunch
125 g oats + cocount oil + berries + protein

Dinner
100 g rice + 200 g Chicken thighs + veggies

Shake:
Protein + 100 g berries

2 Likes
339

17.07.2024

Walking as usual => 8 km

Calories intake: 2600 kcal
Protein: 194 g, carbs: 280 g, fat : 71 g

18.07.2024 week 1 day 3
Trap bar deadlift
5 x 82 kg, 5 x 92 kg, 5 x 102 kg

10 x 5 with 82 kg supersetted with
Triceps pushdowns 5 x 10
Band face pulls 5 x 10

Hanging leg raises 2 x 20, 1 x 15
Hyperextensions 1 x 50

Calories intake 2500 kcal
Protein: 185 g, carbs : 230 g, fat : 88 g

Breakfast
5 eggs + v3ggies + 3 pieces of bread

Lunch
125 oats + 100 g berries + protein + cocount oil

Shake:
300 ml milk + protein + berries

Dinner:
500 g baked sweet potatoes + 250 g pork tender loin

2 Likes
340

19.09.2024 week 1 day 4

Overhead press
5 x 25 kg, 5 x 27,5 kg, 5 x 30 kg supersetted with BW chinups 3 x 6

10 x 5 with 25 kg supersetted with
BW chinups up 10 x 6

Triceps pushdowns 1 x 30, 1 x 20
Hanging leg raises 1 x 50

Last weeks felt some kind of pain at my left elbow, it always occurs during pullups and triceps pushdowns. I have to find out what is the source of that.

Caloric intake: 2250 kcal
Protein: 160 g, Carbs: 190 g, Fat: 87,5 g

Breakfast
5 eggs + Avocado + 2 pieces of bread

Lunch
300 g baked potatoes + 200 g pork tenderloin + veggies

Dinner
4 pieces pancakes with jar

20.09.2024

Running
Distance: 10 km
Time: 59 minutes

Well, I should run often and immediately in the morning, not at noon when temperature is higher.

2 Likes
341

22.07.2024 week 2 day 1

Squat
5 x 50 kg, 5 x 55 kg, 5 x 65 kg

10 x 5 with 50 kg supersetted with
Band face pulls 5 x 10
Triceps pushdowns 5 x 10

Hanging leg raises 1 x 30, 1 x 15
Hyperextensions 1 x 50

Smooth and strong reps on squats, even I added more weight than I should on last set ( +2,5 kg)

Calories intake: 2815 kcal OOPS
Protein: 182 g, carbs : 243 g, fats: 119 g

Breakfast:
6 eggs + veggies + pieces of bread

Lunch:
115 g oats + 45 g peanut butter + banana + protein

Dinner:
130 g rice + 240 g chicken thighs

74 g ice cream magnum

Protein shake

2 Likes