¶ 🏋️ Workout Logbook
Template:
## 📅 Date: `YYYY-MM-DD`
### 🧠 **Reflection & Notes**
Describe your mood, motivation, and training mindset here. Note any muscle changes, pain, visible progress, etc.
### 💪 **Body Metrics**
* Weight:
| Body Part | Left (cm) | Right (cm) | Notes |
| ------------------ | --------- | ---------- | -------------------------- |
| **Neck** | 41 | — | — |
| **Waist (narrow)** | 92 | — | Above navel |
| **Love Handles** | 103 | — | Widest waist area |
| **Upper Arm** | 33 | 34 | Relaxed |
| **Upper Arm** | 36 | 36 | Flexed |
| **Forearm** | 30 | 31 | Relaxed |
| **Shoulders** | 129 | — | Estimated; hard to measure |
| **Chest** | 105.5 | — | Across nipples |
| **Glutes** | 112.5 | — | Widest buttocks |
| **Upper Thigh** | 60.5 | 61 | Halfway hip-knee |
| **Mid Thigh** | 51.5 | 53 | \~10–15 cm above kneecap |
| **Calf** | 42 | 42 | Widest part |
### 🔥 **Workout Summary**
| Exercise | Sets x Reps | Notes (Pain, Progress, etc.) |
| --------------------- | ----------------- | ---------------------------- |
| Push Ups | 10, 6, 4 | |
| Pull Ups | 3 x 2 | |
| Chin Ups | 3 x 2.5 | |
| Wide Grip Pull up | 10s, 6s, 8s | reverse |
| Dips | 3 x 1 | |
| Dumbbell Curls | 10, 8, 6 | 14 kg |
| Dumbbell Hammer Curls | 10, 8, 6 | 14 kg |
| Dumbbell Front raises | 10,10, 9 | 6.5 kg, pause top |
| Dumbbell Lat raises | 8,9, 9 | 6.5 kg |
| Dumbbell Rows | - | 24 kg |
### 🛌 **Recovery & Pain Notes**
* Soreness: `e.g., triceps, low back`
* Pain or Injury: `e.g., wrist pain gone, slight neck stiffness`
* Recovery Aids: `e.g., stretching, magnesium`
### 🍽️ **Meals & Nutrition**
| Meal | Description | Protein | Carbs | Fat | Calories |
| ---- | ----------- | ------- | ----- | --- | -------- |
| Breakfast ||||||
| | | | | | |
| Lunch ||||||
| | | | | | |
| Dinner ||||||
| | | | | | |
|Total|| 0g | 0g | 0g | 0 kcal |
---
¶ All Time PR's
| Exercise | Sets x Reps | Date |
|---|---|---|
| Push Ups | 10 / 10 / 11 ⭐ | 2025-08-23 |
| Pull Ups | 2.8 / 2.9 / 2.8 ⭐ | 2025-08-23 |
| Chin-ups | 3.8 / 2.8 / 2.5 ⭐ | 2025-08-23 |
| Wide Grip Pull Ups | 20s / 20s / 10s ⭐ | 2025-08-23 |
| Dips | 3 / 3 / 4 ⭐ | 2025-08-23 |
| Dumbbell Curls | 10/10, 8/10, 8/9 (14kg) ⭐ | 2025-07-21 |
| Hammer curls L/R | 9/9, 7/7, 6/6 ⭐ | 2025-08-08 |
| Front Raises (6.5kg) | 10 / 10 / 10 ⭐ | 2025-08-17 |
| Lateral Raises | 9 / 10 / 9 ⭐ | 2025-07-21 |
| Dumbbell Rows (24kg) | 14 / 13 / 14 ⭐ | 2025-08-17 |
¶ 📅 Date: 2025-09-10
¶ 🧠 Reflection & Notes
Today is grappling. Especially my Neck and back are sore. Neck from grappling on monday, back probably from the increased row weight.
I have had trouble sleeping yesterday again. I have now enabled parental controls on my Phone.
¶ 💪 Body Metrics
- Weight: 99.15
| Body Part | Left (cm) | Right (cm) | Notes |
|---|---|---|---|
| Neck | 39 | — | — |
| Waist (narrow) | 89 | — | Above navel |
I notice that my body feels more muscular in the mirror while not neccesarily a lot fatter. this is an abstract feeling and might be psychological. But I believe I am a very fast responder, at least the first interations of muscle. And last trainings wrecked me full body. If I had to pinpoint it I would guess its upper body (Arms, chest, v taper). Shoulders seem to be lacking a little now.
The Maintenance Phase is over now. The chart shows that it worked beautifully. on paper, although I did not gain much muscle while waist increased slightly. Training has lacked recently and was thrown off by fatigue, inconsistency goint with my colleagues and a recked shedule. I have to find my rythm back and especially align it with MMA.
The training is of very large intensity now and I will need to work out how that all fits together.
Also my whole eating habits are about to be thrown around. My calory needs will increase substancially which opens up opportunity to a much more varied and forgiving diet. 1000 kcal more is like an entire additional pizza per day. WTF.
I have not adjusted to these new needs and I have trouble getting to these requirements. The key is likely to increase Carbs. thus I dont know if its even smart to go to a deficit now since I recon I will have trouble reaching. I will likely Just fly targeting maintenance for some time and see how my body reacts and how many calories I actually need now. It's key to track what I'm doing and how my body reacts. Progress has stalled the last 1-1.5 Months and I believe the new intensity will likely unlock a crazy transformation. My expectation is that I will reach shredded state by not dieting specifically and that the challenge will then be to actually bulk with the amount of calories I burn Bulking would likely mean 3500-4000 Calories or 4 Pizza Margherita per day kalories wise. I have no clue how Ill stem that but luckylie im not at that point yet.
I am tracking everything since 3 Months now and the recent 1 Month Maintenance Phase can be seen very nicely. That being said, in hindsight, I feel like nothing moved during that time. I dont neccesarily feel more energetic than before. Simmilar mood crashes. simmilar hunger/cravings It might be time to review my Diet soon to make sure there are no major deficiencies. I do feel my Diet is quite Monotone, Perhaps too little veggies.
¶ 🔥 Workout Summary
¶ 🛌 Recovery & Pain Notes
Neck sore
Back very Sore, especially right
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | |||||
| Lunch | |||||
| Dinner | |||||
| Total | 0g | 0g | 0g | 0 kcal | |
¶ 📅 Date: 2025-09-09
¶ 🧠 Reflection & Notes
training right after grappling seems intense, but okay so far. But I'm a little concerned about Tomorrow.
¶ 💪 Body Metrics
- Weight: 98.7
| Body Part | Left (cm) | Right (cm) | Notes |
|---|---|---|---|
| Neck | 39 | — | — |
| Waist (narrow) | 88 | — | Above navel |
| Love Handles | 97.5 | — | Widest waist area |
¶ 🔥 Workout Summary
Incline DB Press: 11×15 kg, 8×17.5, 8×17.5, 8×17.5
Pull-ups: 2.7, 2.2, 15 s hold
Rows: 9×25 kg, 8×25, 8×32.5 (per side)
Dips: 3×3
Face Pulls: 3×8 @ 14 kg
Lateral + Front Raises: 3×8 @ 6 kg
Curls: 3×8 @ 15 kg (both sides)
¶ 🛌 Recovery & Pain Notes
neck is sore from yesterday
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 500g skyr, 2 tbsp honey, 2 tbsp peanut butter, 4 small cappuccinos | ~52g | ~82g | ~22g | ~770 kcal |
| Lunch | 80g dry rice, 150g butter veggies, 300g salmon, 1 tbsp olive oil | ~65g | ~90g | ~45g | ~990 kcal |
| Dinner | 450g Maultaschen (meat-filled pasta) | ~55g | ~140g | ~40g | ~1180 kcal |
| Snacks | 2 small parsnips (~200g), 1 tbsp peanut butter | ~2g | ~30g | ~9g | ~230 kcal |
| TOTAL | ~174g | ~342g | ~116g | ~3180 kcal |
¶ 📅 Date: 2025-09-08
¶ 🧠 Reflection & Notes
Had Problems reaching my Calory target today. skyr doesnt have much. Pre cooked a lot. At least I know that I will need much more carbs with that much of endurance training. Weight is still trending up.
¶ 💪 Body Metrics
- Weight: 100.3
| Body Part | Left (cm) | Right (cm) | Notes |
|---|---|---|---|
| Neck | 39 | — | — |
| Waist (narrow) | 89 | — | Above navel |
¶ 🔥 Workout Summary
MMA beginner workout, 1h
warmup: different running styles, forwards, sideways, backwards, circling arms and shadow boxing. then crabwalks over ground. Forward, backwalk, 3 steps, then dropping and standing up.
Stretching legs and body
grappling technique: one person lays on back, the other kneeling between the legs, leaning with the fists on his chest.
The person on the ground rotates sideways to get his leg over the arms and attemt an armbar.
the other person pulls out the arm from the arm bar. The lying person moves the leg over to attempt a triangle choke with the remaining arm. I did not manage to tap out my partner in that position despite max effort and coaching advice. He was able to achieve that easily with me. a clear technique difference.
Finally, after choke, pretend unsuccessful, move leg again to achieve armbar on the remaining leg. This was much easier for me.
Last 10 minutes: free sparring.
the sparring was particularly interesting for me. I was up against a more experienced opponent who I would also estimate stronger.
i think I did fare well. The grappling got intense and I do think I manages to stay ahead in the beginning, capitalizing on my partner underestimating me. I landed a couple good head punch pretends. And I defended his arm bar attempts successfully at first.
I avoided the last capital mistake of trying to grab a leg. One thing showed quickly though: I was running on full Energy and I drained fast. Highlight of the round was that I successfully defended a double leg takedown and ended up on top using the technique aquired last time (legs and hips back, push down head, press down with full body). Unfortunately I was unable to capitalize from this situation and my attempts at locking around the enemy were unsuccessful because I did not remember the full action chain.
That was aan open chance to win the fight.
From there it went downhill. I was gased and my escape attempts got harder and harder. Finally my opponent was able to lock an armbar in.
The second opponent was a french guy. He was clearly weaker than me, but I was already gased and he had superior technique.
That being said, he did try to bruteforce which was unsuccessful. He was overwhelmed by my strength making comments about it.
He was pulling on my arm while pushing with his leg to prey it out and attempt an armbar. Meanwhile I capitalized on my grip strength and locked my hands together, defending successfully. Eventually he gave up that attempt and tried different techniques, trying to bring his lower arm under my neck. I defended by tucking in my chin but I was so gased already that he eventually managed to push my head up and I had to tap out due to the choke. The time was not over though and we continued to spar. This time I managed to pull out a draw till the time was up.
After the training, I was completely done, trembling a little. After around 20 minutes, I was able to shower. I felt worse and worse followed by one short vomit burst of liquid. Luckylie, that was the worst and from there it turned better onwards I was waiting for half an hour in the car before proceeding home.
¶ 🛌 Recovery & Pain Notes
soreness in neck, back and lower arms
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 500g skyr, 2 tbsp honey, 4 small cappuccinos | ~50.0g | ~60.0g | ~0.0g | ~510 kcal |
| Lunch (drink) | 500ml artisan iced tea (less sugar) | ~0.0g | ~25.0g | ~0.0g | ~100 kcal |
| Afternoon | 500g Felfel Butter Chicken Delhi Style | ~26.5g | ~65.5g | ~30.0g | ~670 kcal |
| Pre-MMA Dinner | 80g dry rice, 300g chicken breast, 150g butter veggies (~1 tbsp butter), 1 tbsp olive oil | ~68.0g | ~70.0g | ~20.0g | ~850 kcal |
| Snack | 2 tbsp peanut butter | ~8.0g | ~6.0g | ~16.0g | ~200 kcal |
| TOTAL (so far) | 152.5g | 226.5g | 66.0g | 2330 kcal |
¶ 📅 Date: 2025-09-07
¶ 🧠 Reflection & Notes
Little food at my dads today. He really doesn't eat much. I would say 2000 kcal max.
I'm a little worried about him.
I have thought a lot about my meal plan. New target is between 3000-3500 kcal. 3500 will probably be the new Maintenance with such intense training. Its hard to get there. We will see. I also feel much better with the two overshot days.
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 2 bread buns, 2 slices goat cheese, 2 eggs, 1 banana, 1 slice GF seed bread, 2 cappuccinos (oat milk) | ~32g | ~110g | ~24g | ~880 kcal |
| Lunch | Rösti with smoked salmon, sour cream, lettuce | ~30g | ~55g | ~28g | ~650 kcal |
| Snack | 1 can tuna, 2 handfuls nuts (~60g) | ~42g | ~12g | ~31g | ~540 kcal |
| Dinner | 150g grilled chicken breast, 250g chanterelles (onion, oil), 6 slices GF seed bread | ~50g | ~90g | ~12g | ~730 kcal |
| TOTAL | ~154g | ~267g | ~95g | ~2800 kcal |
¶ 📅 Date: 2025-09-06
¶ 🧠 Reflection & Notes
I overshot calories massively today. Weight gained a new peak in a long time but waist stood under 90cm. At least one good sign.
I am overthinking things recently. I feel hungry. Something with my diet is not right.
¶ 💪 Body Metrics
- Weight: 100
| Body Part | Left (cm) | Right (cm) | Notes |
|---|---|---|---|
| Neck | 39 | — | — |
| Waist (narrow) | 89 | — | Above navel |
| Love Handles | 98 | — | Widest waist area |
¶ 🔥 Workout Summary
doday light work, helping grandparents making wood. This involved carrying wood using a wagon. Later went into forest for a walk and searching mushrooms.
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 2 bananas, 60g whey, 3 hard boiled eggs | 48.0g | 54.0g | 15.0g | 579.0 kcal |
| Lunch | 3.5 portions pork, potato salad, beets, bread | 133.0g | 240.0g | 65.0g | 2215.0 kcal |
| Dinner | 2 bread buns, marinated chicken steak, salted water, 1 colaweizen, 1 glass wine | 60.0g | 108.0g | 17.0g | 950.0 kcal |
| TOTAL | 241.0g | 402.0g | 97.0g | 3744.0 kcal |
¶ 📅 Date: 2025-09-05
¶ 🧠 Reflection & Notes
overshot again today. I feel very hungry despite my stomach being very full. cravings hit extremely hard.
I am in survival mode.
¶ 💪 Body Metrics
- Weight: 99.6
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast / Day | 1.5 kg high protein gries pudding (~1200 kcal, ~96g protein) | ~96g | ~180g | ~12g | ~1200 |
| Snacks | 2 bananas (~210 kcal, ~2.5g protein) | ~2.5g | ~54g | ~0g | ~210 |
| Lunch / Dinner | 400g parsnip (~320 kcal, ~3g protein) | ~3g | ~76g | ~0g | ~320 |
| ~10 homemade lean high-protein frikadellen (lean beef + yolk, ~700 kcal) | ~75g | ~10g | ~20g | ~700 | |
| 1 can herring in tomato sauce (~300 kcal, ~18g protein, ~24g fat) | ~18g | ~4g | ~24g | ~300 | |
| TOTAL | ~194.5g | ~324g | ~56g | ~2730 |
¶ 📅 Date: 2025-09-04
¶ 🧠 Reflection & Notes
Workout with riccardo today. Was really good for triceps. Again hit different muscles than I'm used to.
overshot on calories today but im so hungry always. I really dont know how I should go into deficit.
¶ 💪 Body Metrics
- Weight: 99.25
| Body Part | Left (cm) | Right (cm) | Notes |
|---|---|---|---|
| Neck | 39 | — | — |
| Waist (narrow) | 89.5 | — | Above navel |
¶ 🔥 Workout Summary
| Exercise | Sets x Reps | Notes (Pain, Progress, etc.) |
|---|---|---|
| Lat Pulldown | 1×10×31kg, 2×10×49kg | |
| Lat Row | 3×8×45kg | |
| Lat Pulldown (alt grip) | 1×8×59kg, 2×8×52kg | |
| Front Pulldown | 2×8×27kg, 1×8×23kg | |
| Preacher Curls | 3×8×35kg | |
| Bar Curls | 3×8×25kg | |
| Hammer Curls | 1×6×15kg, 1×5×15kg, 1×5×12.5kg (each arm) |
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast/Lunch | 500g Milsani Griespudding (cinnamon), 6 slices Aldi protein bread, 3 slices goat cheese (~60g), 4 eggs, 4 cappuccinos | 135.0 g | 98.0 g | 71.0 g | 1652.0 kcal |
| Dinner | 1 banana, 5 slices protein bread, 3 slices goat cheese (~60g), ~35g salmon, 500g Griespudding | 101.0 g | 110.0 g | 44.0 g | 1297.0 kcal |
| TOTAL | 236.0 g | 208.0 g | 115.0 g | 2949.0 kcal |
¶ 📅 Date: 2025-09-03
¶ 🧠 Reflection & Notes
weight seems stabilizing. Im not so bloated anymore. Im glad waist dropped back down. It seem maintenance was really Maintenance. Soon its over. Im scared of it. I still feel somewhat depleted and I certainly do not want to go back toi deficit.
¶ 💪 Body Metrics
- Weight: 98.4
| Body Part | Left (cm) | Right (cm) | Notes |
|---|---|---|---|
| Neck | 39 | — | — |
| Waist (narrow) | 87.5 | — | Above navel |
¶ 🛌 Recovery & Pain Notes
soreness and slight pain in neck. unsure if from choking or upcoming sickness
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 1 kg high protein Gries pudding | ~80g | ~100g | ~10g | ~720 kcal |
| Lunch | 300g chicken breast + 170g pasta (dry total) + 2 tbsp olive oil | ~84g | ~122g | ~30g | ~1,160 kcal |
| Snack | 2 slices Aldi protein bread (~90g) + 2 slices goat cheese (~40g) | ~22g | ~22g | ~12g | ~300 kcal |
| Evening | 500g high protein Gries pudding | ~40g | ~50g | ~5g | ~360 kcal |
| TOTAL | ~226g | ~294g | ~57g | ~2,540 kcal |
¶ 📅 Date: 2025-09-02
¶ 🧠 Reflection & Notes
I feel better today. Today is also test training for MMA. I was excited for that. the training was really hard
¶ 💪 Body Metrics
- Weight: 98.65
| Body Part | Left (cm) | Right (cm) | Notes |
|---|---|---|---|
| Neck | 39 | — | — |
| Waist (narrow) | 89 | — | Above navel |
¶ 🔥 Workout Summary
MMA Beginner class, 1h.
warmup: shadow boxing
rolling over shoulder and turn roll to switch directions
grappling technique: escaping from top control
defending a double leg takedown
defending leg takedown to top control -> seatbelt grip -> wrapping around back -> rear choke
"christmas tree climbing" - climbing around a standing person without touching floor
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 1 cappuccino, 500g skyr, 36g oats, 28g whey, 15g peanut butter | ~68.0g | ~58.0g | ~17.0g | ~669.0 kcal |
| Lunch | 400g plain tofu, 2 hard-boiled eggs, 2 small cappuccinos | ~54.0g | ~8.0g | ~24.0g | ~458.0 kcal |
| Pre-Dinner | 60g oats, 60g whey, 15g peanut butter, frozen berries, 300g skyr, 1 cappuccino | ~83.0g | ~63.0g | ~16.0g | ~808.0 kcal |
| Late Snack | 500g high-protein Grießpudding | ~40.0g | ~45.0g | ~6.0g | ~380.0 kcal |
| TOTAL | 245.0g | 174.0g | 63.0g | 2315.0 kcal |
¶ 📅 Date: 2025-09-01
¶ 🧠 Reflection & Notes
I still dont feel well. My waist is trending up sharply. I feel bloated. I cant go to toilet well. I feel flat.
I feel very hungry. Cravings hit hard.
I currently have no power to train
¶ 💪 Body Metrics
- Weight: 99.5
| Body Part | Left (cm) | Right (cm) | Notes |
|---|---|---|---|
| Neck | 39 | — | — |
| Waist (narrow) | 91.5 | — | Above navel |
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 500g skyr, 36g oats, 25g whey, water, 1 flat tbsp peanut butter | ~71g | ~53g | ~14g | ~615 kcal |
| Morning Snacks | 2 small cappuccinos | ~2g | ~10g | ~2g | ~70 kcal |
| Lunch | 460g meal (621 kcal: 35g protein, 66g carbs, 23g fat) | 35g | 66g | 23g | 621 kcal |
| Pre-Dinner Snack | 3 hard-boiled eggs | ~18g | 0g | ~15g | ~210 kcal |
| Dinner | 7 Maultaschen (350g) | ~29g | ~74g | ~18g | ~588 kcal |
| Evening Snack 1 | 1 can tuna (130g drained) | ~28g | 0g | ~1g | ~120 kcal |
| Evening Snack 2 | 13g dark chocolate + 43g peanut butter | ~12g | ~12g | ~29g | ~340 kcal |
| TOTAL | ~195g | ~215g | ~102g | ~2564 kcal |
¶ 📅 Date: 2025-08-31
¶ 🧠 Reflection & Notes
I'm just trying to figure out what's wrong. The last days I have trouble sleeping, I feel as if I am under permanent strong caffeine. I don't get shit done. I feel completely drained, both mentally and apparently it's also physically
¶ 💪 Body Metrics
- Weight: 98.75
¶ 🔥 Workout Summary
| Exercise | Sets x Reps | Notes (Pain, Progress, etc.) |
|---|---|---|
| Push Ups | 10, 6, 4 | |
| Pull Ups | 3 x 2 | |
| Chin Ups | 3 x 2.5 | |
| Wide Grip Pull up | 10s, 6s, 8s | reverse |
| Dips | 3 x 1 | |
| Dumbbell Curls | 10, 8, 6 | 14 kg |
| Dumbbell Hammer Curls | 10, 8, 6 | 14 kg |
| Dumbbell Front raises | 10,10, 9 | 6.5 kg, pause top |
| Dumbbell Lat raises | 8,9, 9 | 6.5 kg |
| Dumbbell Rows | - | 24 kg |
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 60g oats + water, 30g whey, ~225g skyr, 200g apple-mango compote, 1 tbsp PB, 9g dark chocolate | ~45g | ~85g | ~14g | ~670 kcal |
| Fish | 1 can herring in tomato sauce (~200g, drained), 1 can sardines in oil | ~45g | ~0–5g | ~30g | ~500 kcal |
| Fruit | 1.5 soup plates frozen berries (~400g) | ~5g | ~40g | ~2g | ~200 kcal |
| Cheese | 50g hard cheese (30g + 20g) | ~13g | 0g | ~15g | ~200 kcal |
| Eggs | 4 cooked eggs | ~24g | 0g | ~20g | ~280 kcal |
| Snack | 9g dark chocolate (extra) | ~0g | ~4g | ~3g | ~50 kcal |
| Meal (anchor) | ~250g cooked potatoes + 1 tsp butter | ~5g | ~45g | ~6g | ~260 kcal |
| Post-workout | 30g whey, 100ml iso drink | ~25g | ~10g | ~1g | ~160 kcal |
| Snack (allowed) | 10g dark chocolate | 0g | ~4g | ~3g | ~50 kcal |
| TOTAL | ~162g | ~188g | ~94g | ~2370 kcal |
¶ 📅 Date: 2025-08-30
¶ 🧠 Reflection & Notes
weight and waist still up. I am not sure if its because I cant find my measuring Tape. Im using a rope right now.
Calfs are a little better now but still sore.
¶ 💪 Body Metrics
- Weight: 98.75
| Body Part | Left (cm) | Right (cm) | Notes |
|---|---|---|---|
| Neck | 39 | — | — |
| Waist (narrow) | 90 | — | Above navel |
¶ 🛌 Recovery & Pain Notes
calfs slowly improving
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| First meal | 405g steak (air fryer) | ~100g | ~0g | ~40g | ~860 kcal |
| Add-on | ~210g salmon filet | ~45g | ~0g | ~13g | ~280 kcal |
| Snack | 15g dark chocolate + 15g roasted nuts | ~3g | ~10g | ~10g | ~150 kcal |
| Extra | 9g dark chocolate | ~1g | ~5g | ~3g | ~55 kcal |
| Carb meal | 90g oats + 355g apple–mango compote | ~14g | ~140g | ~6g | ~670 kcal |
| TOTAL | ~163g | ~155g | ~72g | ~2315 kcal |
¶ 📅 Date: 2025-08-29
¶ 🧠 Reflection & Notes
Walking is extremely bad right now with these calves. its insane. I can barely walk.
I am concerned about my weight. It trends upwards. My waist is trending upwards. and Despite all that,
¶ 💪 Body Metrics
- Weight: 99.3
| Body Part | Left (cm) | Right (cm) | Notes |
|---|---|---|---|
| Neck | 39 | — | — |
| Waist (narrow) | 90 | — | Above navel |
¶ 🛌 Recovery & Pain Notes
calves got even worse. walking is painful
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 60g oats, 30g whey, milk, 1 tbsp peanut butter, 250g skyr, frozen berries (~100g) | ~55g | ~70g | ~15g | ~710 kcal |
| Lunch | 510g Maultaschen | 39g | 107g | 27g | 860 kcal |
| Snack 1 | 1 slice gluten-free bread + 1 egg | ~9g | ~12g | ~6g | ~170 kcal |
| Snack 2 | 2 slices plum cake | ~4g | ~50g | ~8g | ~300 kcal |
| Snack 3 | 1 slice gluten-free seed bread (selfmade) | ~5g | ~15g | ~4g | ~120 kcal |
| Dinner | 300g plain skyr + 15g dark chocolate | ~31g | ~23g | ~9g | ~255 kcal |
| TOTAL | ~143g | ~277g | ~69g | ~2415 kcal |
¶ 📅 Date: 2025-08-28
¶ 🧠 Reflection & Notes
The leg workout yesterday was extreme. I can't remember ever beeing that sore. My calves burn when walking, I can barely walk
¶ 💪 Body Metrics
- Weight: 99.5
| Body Part | Left (cm) | Right (cm) | Notes |
|---|---|---|---|
| Neck | 39 | — | — |
| Waist (narrow) | 89 | — | Above navel |
¶ 🛌 Recovery & Pain Notes
Almost cant walk (Calves)
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 2 small cappuccinos, 500g high protein Gries pudding (40g protein) | ~40g | ~43g | ~7.5g | ~410 kcal |
| Morning Snack | 3 eggs | ~18g | 0g | ~15g | ~210 kcal |
| Lunch | 4 slices Aldi high protein bread, very little butter, 100g sockeye salmon | ~39g | ~40g | ~17g | ~510 kcal |
| Pre-Workout | 500g Skyr + 1–2 tbsp honey | ~45g | ~40g | ~1g | ~380 kcal |
| Dinner | 2 plates potato soup + 1 Wienerli | ~20g | ~51g | ~28g | ~570 kcal |
| Snack | 1 apple slice in pizza dough roll | ~3g | ~20g | ~3g | ~130 kcal |
| Snack (late) | 500g high protein Gries pudding (40g protein) | ~40g | ~43g | ~7.5g | ~410 kcal |
| TOTAL | 205g | 237g | 79g | 2620 kcal |
¶ 📅 Date: 2025-08-27
¶ 🧠 Reflection & Notes
today training with colleagues in gym again. The calf raises were extreme
¶ 💪 Body Metrics
- Weight: 99.2 kg
| Body Part | Left (cm) | Right (cm) | Notes |
|---|---|---|---|
| Neck | 39 | — | — |
| Waist (narrow) | 89 | — | Above navel |
| Love Handles | 96.5 | — | Widest waist area |
¶ 🔥 Workout Summary
| Exercise | Sets x Reps | Notes (Pain, Progress, etc.) |
|---|---|---|
| Back Extensions | 3×10 (5 kg) | Glutes & erectors well activated |
| Hip Abduction | 3×8 (59 → 52 kg) | Glute medius & hip stability |
| Leg Press | 1×8 (45 kg), 1×8 (25) | Stopped due to wound interference |
| Prone Leg Curl | 3×8 (40 kg) | Hamstrings tight and strong |
| Standing Calf Raise | 12 / 12 / 8 (110 kg) | Heavy burn |
| Sit-ups | 23 / 10 / 8 | Core burnout |
| Lunges | 3×10 (5 kg) | Unilateral balance, quads & glutes |
| Assisted Pull-ups | 10 (light assist) | Posture & lat activation |
Today was a gritty leg day. You worked around your wound intelligently — pulled back when needed on leg press but still stacked volume with curls, lunges, and calf raises. Back extensions and abduction gave great glute/ham activation, sit-ups and assisted pull-ups locked in posture/core. Solid discipline and a complete session despite obstacles.
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 2 small Kaktusfeige | ~1.0g | ~12.0g | ~0.2g | ~50.0 kcal |
| Lunch | 500g high protein Gries pudding (38g protein) | ~38.0g | ~43.0g | ~7.5g | ~410.0 kcal |
| 320g steak (lean, grilled) | ~61.0g | ~0.0g | ~20.0g | ~435.0 kcal | |
| 250g Rahmspinat (creamed spinach) | ~8.0g | ~10.0g | ~12.0g | ~180.0 kcal | |
| 15g dark chocolate | ~1.5g | ~7.5g | ~6.5g | ~100.0 kcal | |
| Snack | 500ml milk, 60g oats, 1.5 banana, 60g whey, mixed berries | ~57.0g | ~98.0g | ~15.0g | ~770.0 kcal |
| Snack 2 | 30g hard cheese | ~11.0g | ~0.0g | ~9.0g | ~140.0 kcal |
| Dinner | Pasta (100g dry ≈200g cooked) + 150g beef + 100g tomato | ~30.0g | ~87.0g | ~15.0g | ~635.0 kcal |
| Extra | 1L Iso drink (gym) | ~0.0g | ~13.0g | ~0.0g | ~55.0 kcal |
| TOTAL | 207.5g | 270.5g | 85.2g | 2775.0 kcal |
¶ 📅 Date: 2025-08-26
¶ 💪 Body Metrics
- Weight: 98.9
| Body Part | Left (cm) | Right (cm) | Notes |
|---|---|---|---|
| Neck | 39 | — | — |
| Waist (narrow) | 88.5 | — | Above navel |
| Love Handles | 96.5 | — | Widest waist area |
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 500g high-protein Griespudding chocolate + 1 small cappuccino | ~40g | ~43g | ~7.5g | ~410 kcal |
| Lunch | 350g tofu | ~44g | ~6g | ~22g | ~400 kcal |
| Afternoon | 2–3 small cappuccinos + 4 eggs | ~28g | ~2g | ~20g | ~320 kcal |
| Dinner | 400g potato + 200g steak + 200g creamed spinach | ~55g | ~70g | ~22g | ~750 kcal |
| Evening Snack | 4 small kaktusfeige (~160–200g) + 500g high-protein Griespudding | ~40g | ~55g | ~8g | ~460 kcal |
| TOTAL | ~207g | ~176g | ~79.5g | ~2340 kcal |
¶ 📅 Date: 2025-08-25
¶ 💪 Body Metrics
- Weight: 99.35 kg
| Body Part | Left (cm) | Right (cm) | Notes |
|---|---|---|---|
| Neck | 39 | — | — |
| Waist (narrow) | 88.5 | — | Above navel |
¶ 🔥 Workout Summary
| Exercise | Sets x Reps | Notes (Pain, Progress, etc.) |
|---|---|---|
| Push-ups | 13 | Warm-up, clean form |
| Incline Press (DB 17.5kg) | 10 / 6 | Chest + triceps, no pain |
| Pull-ups | 2.5 / 2 | Strict, light effort |
| Chin-ups | 2.5 / 2 | Light effort, controlled |
| Dumbbell Incline Press (15kg) | Few sets, unclear reps | With friends, light chest pump |
| Dips | Few sets | Controlled, triceps focus |
| Cable Overhead Triceps / Pushdowns | Several sets | Massive pump in triceps, clean burn |
| Overhead Press (light) | Stopped early | Shoulder discomfort — ⚠️ to watch |
| Posture Block | Pending (tonight) | Must do full set for recovery |
Today was the first workout with my colleagues. It was a good workout. hit different muscles than im used to. unfortunately does not allow tracking pb and doesnt fully wit into my schedule
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | Small cappuccino, 500g high-protein gries pudding (40g protein) | ~40g | ~43g | ~7.5g | ~405 kcal |
| Lunch | 60g oats + milk + handful mirabelle, 500g skyr + 1 tbsp honey, 2 small cappuccinos | ~53g | ~95g | ~9g | ~690 kcal |
| Snack | 60g whey | ~50g | ~6g | ~1g | ~255 kcal |
| Dinner | 400g sushi box + 500g high-protein gries pudding (38g protein) | ~68g | ~141g | ~22.5g | ~968 kcal |
| Other | 2L iso drink (sour, gym) | 0g | ~60g | 0g | ~240 kcal |
| TOTAL | ~211g | ~345g | ~40g | ~2558 kcal |
¶ 📅 Date: 2025-08-24
¶ 🧠 Reflection & Notes
I feel a lot better today. Still something lingering, like the Infection I've had recently.
Weight keeps creeping up. It is hard to measure the waist recently because I feel like I dont go to the toilet frequently but When I go, Big time.
Calories seem quite high on some days, other Days are just slightly lower. Weight keeps creeping up. This might be due to sodium intake. It is yet to see if my fat stores are filling or not. But even if they go up slightly, It seems it will still be far off after 1 Month compared to where I'm coming from (> 100cm).
¶ 💪 Body Metrics
- Weight: 99
| Body Part | Left (cm) | Right (cm) | Notes |
|---|---|---|---|
| Neck | 39 | — | — |
| Waist (narrow) | 88.5 | — | Above navel |
| Love Handles | 97.5 | — | Widest waist area |
¶ 🔥 Workout Summary
3 * 5m Shadow Boxing in front of Mirror.
¶ 🛌 Recovery & Pain Notes
- Soreness:
e.g., triceps, low back - Pain or Injury:
e.g., wrist pain gone, slight neck stiffness - Recovery Aids:
e.g., stretching, magnesium
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 500g high protein pudding (40g protein), 1 large cappuccino | ~40g | ~35g | ~4g | ~405 kcal |
| Snack | ½ pack premade mashed potatoes + sauce, 1 big cappuccino | ~7g | ~48g | ~7g | ~290 kcal |
| Lunch | 6 Maultaschen + 500g high protein pudding (40g protein) | ~76g | ~107g | ~34g | ~1155 kcal |
| Snack | ~9g dark chocolate | ~1g | ~5g | ~5g | ~55 kcal |
| Dinner | 200g beef steak (hip, lean cut) | ~42g | ~0g | ~14g | ~290 kcal |
| Evening | 30g hard cheese + 2 Mini Babybel (~40g total) | ~11g | ~0g | ~13g | ~175 kcal |
| TOTAL | ~177g | ~195g | ~77g | ~2370 kcal |
¶ 📅 Date: 2025-08-23
¶ 🧠 Reflection & Notes
I think I'm through the worst. Skin irritations recede slowly.
Today I'll visit Hans = Bad Food.
¶ 💪 Body Metrics
- Weight: 98
| Body Part | Left (cm) | Right (cm) | Notes |
|---|---|---|---|
| Neck | 39 | — | — |
| Waist (narrow) | 88 | — | Above navel |
| Love Handles | 97 | — | Widest waist area |
¶ 🔥 Workout Summary
| Exercise | Sets x Reps | Notes |
|---|---|---|
| Push Ups | 10 / 10 / 11 ⭐ | New best, strong chest/triceps |
| Pull Ups | 2.8 / 2.9 / 2.8 ⭐ | Stable, slight increase |
| Chin-ups | 3.8 / 2.8 / 2.5 ⭐ | New best first set, heavy fatigue |
| Wide Grip Pull Ups | 20s / 20s / 10s ⭐ | Massive static hold progress |
| Dips | 3 / 3 / 4 ⭐ | PR, last set pushed hard |
| Curls (14kg) | 9 / 6 / 6 | Biceps targeted under fatigue |
| Hammer Curls | 9 / 5 / 8 | Superset burn, last set best |
the trainintg start very great. I was not sure if I was completely recovored already, But seeing the results was amazing. Unfortunately I could not finish everything because I took too long of breaks and had to go to hans.
Dips/Curls/Hammercurls were supersets of 3, primarily to finish off quickly. I think maybe I could have beaten my PR in curls and hammer curls with proper breaks.
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 500g Lidl Grießpudding | ~35g | ~43g | ~7.5g | ~420 kcal |
| Lunch | 450g Argentine red shrimp | ~95g | 0g | ~7g | ~430 kcal |
| Snack | 5g dark chocolate | 0.5g | 2g | 2.5g | ~30 kcal |
| Dinner | 3 bacon-wrapped cheese sausages + 1 Wasserwegg | ~27g | ~31g | ~32g | ~540 kcal |
| Snack 2 | 4g dark chocolate | 0.3g | 1.5g | 1.5g | ~25 kcal |
| Snack 3 | 500g Milbona High Protein Grießpudding (choc.) | ~38g | ~65g | ~4.5g | ~410 kcal |
| Snack 4 | 1 piece salami pizza (~6×9 cm) | ~8g | ~18g | ~9g | ~200 kcal |
| Snack 5 | Half pack premade mashed potatoes + sauce | ~7g | ~48g | ~7g | ~290 kcal |
| Snack 6 | 10g dark chocolate | 0.8g | 3.5g | 3.5g | ~55 kcal |
| Drinks | 0.66 L beer | ~2.5g | ~20g | 0g | ~290 kcal |
| TOTAL | 214.1g | 232.5g | 75.5g | 2690 kcal |
¶ 📅 Date: 2025-08-22
¶ 🧠 Reflection & Notes
Skin irritations still strong. At least no longer Itching. I need a Skin doctor Meeting urgently. But at the same time I am applying funghicides. I wonder if it is better to wait for another outbreak and not treat it until I had a Meeting so the doctor can make a specimen.
Problems with the Toilet (waste flush)
¶ 💪 Body Metrics
- Weight: 98.95
| Body Part | Left (cm) | Right (cm) | Notes |
|---|---|---|---|
| Neck | 39 | — | — |
| Waist (narrow) | 88 | — | Above navel |
| Love Handles | 97 | — | Widest waist area |
¶ 🛌 Recovery & Pain Notes
Applying Fungicides more thoroughly
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 1 avocado, 20g dark chocolate, 60g beef patty | ~8.0g | ~12.0g | ~23.0g | ~314 kcal |
| Drink | 1 large cappuccino (light milk, more water) | ~2.0g | ~4.0g | ~1.5g | ~40 kcal |
| Lunch | 200g beef hip + 200g chicken filet | ~86.0g | ~0.0g | ~14.0g | ~490 kcal |
| Snack | 1000g skyr + 4 tbsp marmalade | ~100.0g | ~92.0g | ~0.0g | ~800 kcal |
| Dinner | 200g ocean trout + tiny banana | ~40.0g | ~2.0g | ~22.0g | ~318 kcal |
| Evening | 500g Grießpudding (your values) | ~40.0g | ~43.0g | ~7.5g | ~405 kcal |
| TOTAL | ~276.0g | ~153.0g | ~68.0g | ~2367 kcal |
¶ 📅 Date: 2025-08-21
¶ 🧠 Reflection & Notes
I still feel depleted. It seems I'm suffering an inflammatory shock or something. The Skin funghus is breaking out really Badly. Its very red and Itchy in my beard. Applying more Cannesteen than usual.
Today is Meet and eat at work. Corpo food. Cheap, but should Taste well. sigh
¶ 💪 Body Metrics
- Weight: 98.45 kg
| Body Part | Left (cm) | Right (cm) | Notes |
|---|---|---|---|
| Waist (narrow) | 88.5 | — | Above navel |
¶ 🛌 Recovery & Pain Notes
Skin Funghus in facial area breaking out strongly. Applying more cannesteen
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 2 small cappuccinos | ~6g | ~12g | ~2g | ~100 kcal |
| Morning snack | 1–2 small cappuccinos | ~6g | ~12g | ~2g | ~100 kcal |
| Lunch | 6 chicken-filled Maultaschen (~360g) | ~36g | ~90g | ~20g | ~700 kcal |
| Snack (pre-dinner) | 4 medium eggs | ~24g | 0g | ~20g | ~280 kcal |
| Dinner | 1 pork steak, grilled antipasti | ~30g | ~10g | ~18g | ~350 kcal |
| Vegi salciccia + grilled antipasti | ~10g | ~25g | ~12g | ~250 kcal | |
| Mango sorbet on stick dipped in white chocolate | ~2g | ~30g | ~8g | ~200 kcal | |
| 2 beers (0.33 L each) | 0g | ~24g | 0g | ~300 kcal | |
| Evening fix | 90 g whey (in water) | ~72g | ~5g | ~1g | ~345 kcal |
| TOTAL | ~186g | ~223g | ~83g | ~2625 kcal |
¶ 📅 Date: 2025-08-20
¶ 🧠 Reflection & Notes
As of right now, I feel depleted, stressed out. I have a hard time doing my Work. I only move a little. My skin starts flaking.
Lethargic.
¶ 💪 Body Metrics
- Weight: 98.1
| Body Part | Left (cm) | Right (cm) | Notes |
|---|---|---|---|
| Neck | 39 | — | — |
| Waist (narrow) | 88 | — | Above navel |
| Love Handles | 97 | — | Widest waist area |
¶ 🔥 Workout Summary
| Exercise | Sets x Reps | Notes (Pain, Progress, etc.) |
|---|---|---|
| Push-ups | 10 / 10 / 10 ⭐ | Best push-up session so far, full reps |
| Pull-ups | 2.2 / 2.5 / 1.8 | Grip gave out on last set |
| Chin-ups | 2.8 / 3 / 2 ⭐ | First clean 3-rep set, biceps engaged |
| Wide-grip Pull-ups | 6s / 3s / 5s | Weak feel, grip/lats fatigued |
| Dips | 1.5 / 1 / 2 | Very hard, slight rebound last set |
| Dumbbell Curls (14kg) | L/R 10/11, 7/7, 5/6 | Strong start, arms even overall |
| Hammer Curls (14kg) | L/R 5/7, 8/10, 7/7 | Right stronger, but last set equalized |
| Front Raises (6.5kg) | 6 / 8 / — | No proper pause, stopped early (pain creeping in) |
👉 Training felt heavy and depleting. Body resisted with itchy skin, cravings for fat, and low motivation. Still managed strong push-ups and chin-up milestone, plus solid curls and hammer curls. Wide grips and dips weak, front raises cut short due to creeping pain. Skipped rows/laterals to avoid junk volume. Session shows discipline under depletion, not weakness.
¶ 🛌 Recovery & Pain Notes
Rashes, low energy, string cravings, Pain during workout
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 1 avocado, 60g oats with 1.5 canned peaches + syrup, 100ml milk, 100g skyr, 30g whey | ~49g | ~91g | ~20g | ~740 kcal |
| Snack | 20g dark chocolate | ~2g | ~9g | ~11g | ~150 kcal |
| Lunch | 400g catfish filet | ~88g | ~0g | ~12g | ~440 kcal |
| Dinner | 130g nut mix | ~24g | ~28g | ~61g | ~740 kcal |
| Evening Fix | 400g skyr (plain) | ~36g | ~14g | ~0g | ~216 kcal |
| Training Drink | 1.5 L isotonic drink (light mix) | ~0g | ~18g | ~0g | ~75 kcal |
| TOTAL | ~199g | ~160g | ~104g | ~2361 kcal |
¶ 📅 Date: 2025-08-19
¶ 🧠 Reflection & Notes
I feel much better eating more calories now. That being said, I can feel the rebound, strong Fat Cravings. Sweets, snacks.
At the same time, I feel Mentally Fatigued.
¶ 💪 Body Metrics
- Weight: 98.75
| Body Part | Left (cm) | Right (cm) | Notes |
|---|---|---|---|
| Neck | 38.5 | — | — |
| Waist (narrow) | 88.5 | — | Above navel |
| Love Handles | 98.5 | — | Widest waist area |
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 500g skyr + 1 tbsp honey, 2 eggs, 2 small cappuccinos | ~57g | ~38g | ~14g | ~560 kcal |
| Lunch | 4 slices Aldi protein bread + Bresso light, 1 cake slice (100g), 230g Caesar wrap | ~69g | ~103g | ~56g | ~1325 kcal |
| Afternoon | 2 small cappuccinos, 20g dark chocolate, 500ml artisan iced tea (low sugar) | ~4g | ~42.5g | ~13g | ~320 kcal |
| Dinner | 255g filet steak | ~51g | 0g | ~18g | ~383 kcal |
| Snack (evening) | — | 0g | 0g | 0g | 0 kcal |
| TOTAL | ~181g | ~184g | ~101g | ~2490 kcal |
¶ 📅 Date: 2025-08-18
¶ 🧠 Reflection & Notes
The Caloric deficit got ditched. There is 1 Month Pause from now on - Goal is Maintenance. No shrinkage, no Bulk.
The Cut has been ongoing for 3-4 Months now. Results were amazing. But recently I felt stuck. Weight was not coming down further.
In one Month, I will do the final push.
¶ 💪 Body Metrics
- Weight: 99.5 kg
| Body Part | Left (cm) | Right (cm) | Notes |
|---|---|---|---|
| Neck | 39 | — | — |
| Waist (narrow) | 89 | — | Above navel |
| Love Handles | 98.5 | — | Widest waist area |
¶ 🔥 Workout Summary
none
¶ 🛌 Recovery & Pain Notes
- Soreness:
e.g., triceps, low back - Pain or Injury:
e.g., wrist pain gone, slight neck stiffness - Recovery Aids:
e.g., stretching, magnesium
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Lunch | 440g orecchiette mediterrane | ~7g | ~96.8g | ~12.3g | ~594 kcal |
| Snack | 200 ml protein milk, 100g cake, 0.5L less sugar ice tea | ~14.4g | ~82.3g | ~16.2g | ~530 kcal |
| Correction | 400g chicken filet, 13g dark chocolate, 5 mirabelles | ~85g | ~9g | ~15g | ~540 kcal |
| Extra | 10g dark chocolate | ~1g | ~2g | ~6g | ~58 kcal |
| Dinner | 6 eggs, 250g kidney beans in tomato sauce | ~51g | ~34g | ~29g | ~635 kcal |
| TOTAL | ~159g | ~241g | ~79g | ~2357 kcal |
¶ 📅 Date: 2025-08-17
¶ 🧠 Reflection & Notes
The aftermath of the party is hitting. Bloated, foggy mind. Luckylie only slight headache.
Today eating in the restaurant. it seems to be the season with a lot going out, grilling, barbecue, restaurants.
its hard to get my intake targets right recently. all while cravings hit and I feel stuck.
¶ 💪 Body Metrics
- Weight: 99.5
| Body Part | Left (cm) | Right (cm) | Notes |
|---|---|---|---|
| Neck | 39 | — | — |
| Waist (narrow) | 89.5 | — | Above navel |
| Love Handles | 100 | — | Widest waist area |
¶ 🔥 Workout Summary ⭐
| Exercise | Sets x Reps | Notes (Pain, Progress, etc.) |
|---|---|---|
| Push Ups | 10 / 9 / 5 | Chest well activated, stronger than plan |
| Pull Ups | 2.2 / 2.8 / 2.8 ⭐ | Light-headedness early, recovered after rest |
| Chin Ups | 2.8 / 1.8 / 1.8 | Biceps + lats worked hard |
| Wide Grip Pull Ups | 8s / 8s / 9s ⭐ | Lats & shoulders burning, clean negatives |
| Dips | 3 / 2 / 1+reverse ⭐ | Pressure in hands, balance tough, triceps targeted |
| Dumbbell Curls (14kg) | 10 / 6 / 8 | Strong effort, slow form on 2nd set, rebound on 3rd |
| Hammer Curls (14kg) | 8 / 5 / 6 (+half) | Right easier, left intense pump, left catching up |
| Front Raises (6.5kg) | 10 / 10 / 10 ⭐ | Core strongly engaged, steady form, major progress |
| Lat Raises (6.5kg) | 8 / 7 / 8 | Shoulder tremble at end, solid consistency |
| Dumbbell Rows (24kg) | 14 / 13 / 14 ⭐ | Heavy back work, balanced both sides (PB) |
🧠 Reflection / Cull
Today felt right. Every muscle was worked — especially between and above the shoulder blades, plus the left arm. Core stayed activated throughout and I didn’t run out of gas.
New personal bests in rows and front raises.
Biceps progress still feels slow, but arms are visibly fuller thanks to triceps bulging out from the side — no more “stickman” arms.
Mirror time is rewarding: body looks leaner, posture is freer, movement more fluid. Dancing feels natural and core isolation is finally possible.
The social feedback shows: strangers notice, compliments come. One even thought I was a rugby player. A pretty girl tried to take me home — I declined, but it was a boost.
Overall: one of the best training days so far.
¶ 🛌 Recovery & Pain Notes
foggy mind, bloat
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | Leftover oats mix (~100g skyr portion) | ~6g | ~3g | ~0g | ~60 kcal |
| Lunch | Restaurant Hähnchenbrustfilet mit Pfeffersoße & Spätzle (grandma’s portion) + ½ chicken breast | ~65g | ~75g | ~23g | ~790 kcal |
| Snack | Small piece streusel cake (~40g) | ~1g | ~18g | ~4g | ~120 kcal |
| Dinner | Grilled chicken breast (~200g) + gluten-free pasta (~180g cooked) | ~45g | ~55g | ~7g | ~500 kcal |
| Pre-Workout | 1 banana (~120g) | ~1g | ~27g | ~0g | ~105 kcal |
| Snack (late) | 12g 85% dark chocolate | ~1g | ~4g | ~6g | ~70 kcal |
| Post-Workout | 30g whey + 1 can tuna (130g drained) | ~54g | ~2g | ~2g | ~250 kcal |
| TOTAL | ~172g | ~184g | ~42g | ~1,895 kcal |
¶ 📅 Date: 2025-08-16
¶ 🧠 Reflection & Notes
I keep feeling stuck. My waist is not shrinking. My muscles dont seem to build a lot.
Big party doday. Lots of fat, carbs, alcohol, calories.
On the positive note: Got compliments, a girl wanted to pick me up.
Also on the positive note: Looking and comparing from where I come from is a massive boost.
But the big negative: I constantly feel stuck. Looking at recent progress, 2-3 weeks. Nothing. Its really frustrating.
¶ 💪 Body Metrics
- Weight: 98.25 kg
| Body Part | Jul 26 | Aug 16 | Change |
|---|---|---|---|
| Neck | 40.5 | 39 | 🔻 -1.5 cm |
| Shoulders | ~126 | 129 | 🔺 +3 cm |
| Chest | 100.5 | 103.5 | 🔺 +3 cm |
| Upper Arm (rel.) | 32.5 / 33.5 | 31 / 32.5 | 🔻 -1 / -1 cm |
| Upper Arm (flex.) | 36 / 36.5 | 36 / 36 | ≈ stable |
| Forearm | 30.5 / 31 | 30.5 / 30.5 | ≈ stable |
| Wrist | 18 / 18.3 | 17.5 / 17.5 | 🔻 slight drop |
| Waist (narrow) | 91.5 | 89 | 🔻 -2.5 cm |
| Love Handles | 100 | 97 | 🔻 -3 cm |
| Glutes | 110.5 | 109 | 🔻 -1.5 cm |
| Upper Thigh | 67.5 / 68 | 59.5 / 59.5 | ⚠️ -8+ cm (likely measuring higher up) |
| Mid Thigh | — | 50.5 / 50.5 | — |
| Knee | 42 / 42 | 42 / 41.5 | ≈ stable |
| Calf | 42 / 42 | 41.5 / 42 | ≈ stable |
| Ankle | 24 / 25.5 | 24.5 / 25 | ≈ stable |
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 60g oats, 150–180ml milk + 100ml water, 150g skyr, 30g whey, 2 canned peaches (~160g), 30ml syrup | ~58g | ~94g | ~7g | ~820 kcal |
| Snack (unplanned) | 1 slice fruit tart/pie with jam (~100g) | ~3g | ~45g | ~12g | ~320 kcal |
| Lunch | Risotto (~350g) with generous parmesan | ~20g | ~80g | ~20g | ~650 kcal |
| Afternoon/Evening | 2 Salsiccia sausages | ~28g | ~2g | ~40g | ~500 kcal |
| Snack/Evening | ¼ pizza | ~10g | ~30g | ~9g | ~270 kcal |
| Snack (unplanned) | 1 slice Zwetschgenstreusel (~100g) | ~4g | ~45g | ~10g | ~300 kcal |
| Drinks | 1.0L Panaché amber (2 × 0.5L), 1 Gin Tonic, 1 Hugo | ~8g | ~99g | ~0g | ~780 kcal |
| TOTAL | ~131g | ~395g | ~98g | ~3640 kcal |
¶ 📅 Date: 2025-08-15
¶ 🧠 Reflection & Notes
Food pressure keeps getting worse. Its like there is no more satisfying options left. high repetition, nothing really satiating. Hunger but appetite for nothing. and then, after eating still hunger.
I feel stuck.
¶ 💪 Body Metrics
- Weight: 98.25kg
| Body Part | Left (cm) | Right (cm) | Notes |
|---|---|---|---|
| Neck | 39 | — | — |
| Waist (narrow) | 88 | — | Above navel |
¶ 🔥 Workout Summary
¶ 🛌 Recovery & Pain Notes
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 500g high-protein griespudding, 1 large cappuccino, 10g 85–90% dark chocolate | ~40.0g | ~46.0g | ~10.0g | ~460.0 kcal |
| Snack | 500ml dm iso drink, 1 avocado | ~2.0g | ~25.0g | ~15.0g | ~245.0 kcal |
| Lunch | 300g broccoli, 200g chicken filet | ~46.0g | ~12.0g | ~4.0g | ~300.0 kcal |
| Afternoon | 500g skyr with 2 tbsp marmelade, 10g 85–90% dark chocolate | ~45.0g | ~44.0g | ~10.0g | ~420.0 kcal |
| Dinner | 360g Maultaschen | ~28.8g | ~72.0g | ~28.8g | ~720.0 kcal |
| TOTAL | ~161.0g | ~199.0g | ~67.0g | ~2145.0 kcal |
¶ 📅 Date: 2025-08-14
¶ 🧠 Reflection & Notes
Food continues to be unfullfilling. I prefer sweet comfort foods like griespudding and chocolate. Cravings hit.
¶ 💪 Body Metrics
- Weight: 98.15 kg
| Body Part | Left (cm) | Right (cm) | Notes |
|---|---|---|---|
| Neck | 39.5 | — | — |
| Waist (narrow) | 88 | — | Above navel |
| Love Handles | 98 | — | Widest waist area |
¶ 🔥 Workout Summary
| Exercise | Sets x Reps / Time | Notes |
|---|---|---|
| Push Ups | 10 / 10 / 7 ⭐ | Triceps pumped early |
| Pull Ups | 2.5 / 1.8 / 2.2 ⭐ | Fatigue from push-ups |
| Chin Ups | 2.8 / 2.2 / 1.8 | Good consistency |
| Wide Grip Pull-up (rev) | 6s / 6s / 5s | Lats/forearms burning |
| Dips | 2 / 2 / 0 ⭐ | Depth to 90°, shoulder-safe |
| Dumbbell Curls (14kg) | 10 / 6 / 8 | |
| Hammer Curls (14kg) | 8 / 6 / 6 | |
| Curl Burnout | 4 / 5 / 5 / 4 / 5 | Partials & holds |
| Front Raises (6.5kg) | 10 / 10 / 10 | Paused at top |
| Lateral Raises (6.5kg) | 9 / 7 / 7 | Arms fully fatigued |
Push-ups felt significantly stronger than previous sessions — much less depletion early on, allowing higher rep counts in the first two sets. Overall stamina across the workout was improved, but there’s still a lingering sense of stalled progression in certain lifts, especially dumbbell curls.
With curls, 14 kg has been the working weight for a long time, and while today saw 10 reps on the first set and even on the second, it still feels far from the point where an increase would be realistic. The expected “weekly or biweekly” progression often mentioned in training advice doesn’t seem to apply here yet. This is likely due to cumulative fatigue from preceding compound lifts and the high-rep focus of today’s session.
Despite this, today’s numbers reflect solid effort and form retention, with no major drop-offs until deep fatigue set in. Arms and shoulders reached full exhaustion by the end, indicating the volume target was met.
¶ 🛌 Recovery & Pain Notes
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 200g high protein pudding | ~20.0g | ~15.0g | ~3.0g | ~190 |
| 9g dark chocolate (85%) | ~0.9g | ~2.4g | ~4.9g | ~56 | |
| 1 egg (large) | ~6.3g | ~0.6g | ~5.3g | ~72 | |
| Mid-morning | 30g oats + 150g skyr + 1 peach + 30ml peach syrup + 15g whey | ~31.5g | ~44.0g | ~3.0g | ~343 |
| Lunch (so far) | 250g steak (lean beef) | ~63.0g | ~0.0g | ~20.0g | ~420 |
| Pre-workout | 1 medium banana | ~1.3g | ~27.0g | ~0.3g | ~105 |
| During training | 10g dark chocolate (85%) | ~1.1g | ~2.7g | ~5.4g | ~62 |
| Post-workout | 500g honey melon + 200g regular herring in sauce | ~27.0g | ~52.0g | ~28.0g | ~540 |
| Evening snack | 200g strawberries + 4g dark chocolate (85%) | ~2.0g | ~16.1g | ~2.8g | ~89 |
| Late | 500g high protein Grießpudding | ~40.0g | ~40.0g | ~4.0g | ~400 |
| 3 small zucchini (~300g) | ~3.0g | ~6.0g | ~0.6g | ~60 | |
| 1 can tuna in water (130g drained) | ~26.0g | ~0.0g | ~1.0g | ~120 | |
| TOTAL | 219.1g | 205.8g | 77.7g | 2397 |
¶ 📅 Date: 2025-08-13
¶ 🧠 Reflection & Notes
I have string cravings recently. Food is unsatisfying. I am craving small comfort nibbles.
¶ 💪 Body Metrics
- Weight:98.5 kg
| Body Part | Left (cm) | Right (cm) | Notes |
|---|---|---|---|
| Neck | 39 | — | — |
| Waist (narrow) | 89 | — | Above navel |
¶ 🔥 Workout Summary
¶ 🛌 Recovery & Pain Notes
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 500g high protein gries pudding | ~40.0g | ~40.0g | ~5.0g | ~400 |
| Midday | 4 hard boiled eggs (M) | ~28.0g | 0.0g | ~20.0g | ~280 |
| Drinks | 2 small cappuccinos (~60ml milk each, no sugar) | ~3.0g | ~6.0g | ~2.0g | ~60 |
| Drink | 500ml Apfelschorle | 0.0g | ~32.5g | 0.0g | ~130 |
| Snack | 5g dark chocolate (85%) | 0.5g | 1.5g | 2.5g | ~30 |
| Meal | 3 high protein bread sandwiches with Bresso light | ~42.0g | ~36.0g | ~18.0g | ~570 |
| Snack | 1 handful canned corn (~70g) | ~2.0g | ~12.0g | ~1.0g | ~60 |
| Snack | 1 banana (medium) | ~1.0g | ~27.0g | ~0.3g | ~105 |
| Snack | 90g sardines in oil (drained weight) | ~21.0g | 0.0g | ~9.0g | ~210 |
| Evening | 2 boiled eggs | ~14.0g | 0.0g | ~10.0g | ~140 |
| Evening snack | 1 rice cracker | ~1.0g | ~7.0g | ~0.3g | ~35 |
| Evening snack | 200g high protein chocolate pudding | ~20.0g | ~15.0g | ~2.0g | ~190 |
| Late comfort | 5g dark chocolate (85%) | 0.5g | 1.5g | 2.5g | ~30 |
| TOTAL | 173.0g | 178.5g | 72.6g | 2,240 |
¶ 📅 Date: 2025-08-12
¶ 🧠 Reflection & Notes
¶ 💪 Body Metrics
- Weight: 98.95 kg
| Body Part | Left (cm) | Right (cm) | Notes |
|---|---|---|---|
| Neck | 39 | — | — |
| Waist (narrow) | 88 | — | Above navel |
| Love Handles | 96.5 | — | Widest waist area |
¶ 🔥 Workout Summary
¶ 🛌 Recovery & Pain Notes
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 2 small cappuccinos (60 ml milk each), 500 g skyr, 1 tbsp honey | ~57.0 g | ~46.0 g | ~2.8 g | ~440.0 |
| Lunch | 320 g beef steak, 2 slices Aldi protein bread, Bresso light (10 g) | ~90.0 g | ~21.0 g | ~21.0 g | ~720.0 |
| Snack | 2 small cappuccinos (60 ml milk each) | ~6.2 g | ~6.0 g | ~2.4 g | ~80.0 |
| Snack | Dark chocolate taste test (9 g total: 4 g 90% + 5 g 85%) | ~0.9 g | ~3.6 g | ~4.9 g | ~61.0 |
| Snack | ¼ serving rescued cocoa skyr | ~12.5 g | ~9.5 g | ~3.0 g | ~110.0 |
| Dessert | High-protein Griespudding, 500 g (plain) | ~50.0 g | ~37.5 g | ~7.5 g | ~425.0 |
| Dinner | 1 whole avocado (~200 g flesh) | ~4.0 g | ~17.0 g | ~29.0 g | ~322.0 |
| Snack | 1 medium banana | ~1.3 g | ~27.0 g | ~0.3 g | ~105.0 |
| TOTAL | 221.9 g | 167.6 g | 71.9 g | 2,263.0 |
¶ 📅 Date: 2025-08-11
¶ 🧠 Reflection & Notes
Motivation and mood is tanking slightly recently.
- I have trouble keeping my diet. I feel hungry, despite eating maintenance Calories.
- I have trouble going to Bed in time.
- My waistline is tightening, which is motivating, but my workout progress seems to stall. My energy feels depleted during workout.
- I have cravings for comfort food
¶ 💪 Body Metrics
- Weight: 98.45 kg
| Body Part | Left (cm) | Right (cm) | Notes |
|---|---|---|---|
| Neck | 39 | — | — |
| Waist (narrow) | 88 | — | Above navel |
| Love Handles | 97 | — | Widest waist area |
¶ 🔥 Workout Summary ⭐
Came in feeling generally flat — early sets felt fine, even stronger than usual in some cases, but the drop-off was steep. Breath faded quickly, and overall output felt lower than expected. Still, curls were pushed to absolute max effort, fighting the last rep with everything.
Physique notes: starting to genuinely look athletic. Upper body looking pleasantly full, love handle area leaning out. Upper arms widening from the front view, likely triceps-driven, especially from dip activation. Long road ahead for fat loss, but mirror sessions now feel enjoyable rather than awkward. Posture improving with added muscle, no longer the “skinny-fat potato” look — proportions and presence moving clearly in the right direction.
| Exercise | Sets x Reps | Notes (Pain, Progress, etc.) |
|---|---|---|
| Pull-ups | 2 / 1.8 / 1.8 / 0.9 ⭐ | Solid form; good activation |
| Chin-ups | 2 / 2 / 1.5 | Controlled, slight fatigue early |
| Wide Pull-up Neg. | 9s / 4s / 7s ⭐ | Strong first set hold |
| Posture work | 2×10 wall slides, 2×10 chin tucks, 2×12 reverse flys, 2×20s chest stretch | No glutes, upper-body only |
| Push-ups | 10 / 6 / 4 ⭐ | Out of breath, depleted |
| Dips | ~2 total reps ⭐ | Still challenging but improving control |
| Dumbbell Curls (14kg) | 10 / 8 / 5 (L/R) | Max effort; strong fight for last rep |
| Hammer Curls (14kg) | 7 / 5 (L/R) | Stopped early due to headache |
| Front Raises | 10 / 10 / 10 ⭐ | Moderate weight, controlled |
| Lateral Raises | 9 / 10 / 9 ⭐ | Even execution, stable form |
¶ 🛌 Recovery & Pain Notes
Got sudden, strong headache during max effort curls, but faded very quickly after ending curls and moving to lighter exercises
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 500 g skyr, 1 tbsp honey, 1 small cappuccino (60 ml milk) | ~50.0 g | ~46.0 g | ~2.5 g | ~370.0 |
| 3 cappuccinos (60 ml milk each) | ~7.2 g | ~7.8 g | ~3.6 g | ~111.0 | |
| Lunch | 400 g gnocchi with meat & tomato sauce | ~20.0 g | ~140.0 g | ~4.0 g | ~672.0 |
| 80 g pasta salad (creamy, with pickles & peppers) | ~2.4 g | ~20.0 g | ~5.6 g | ~146.0 | |
| 200 ml vanilla protein milk drink | ~20.2 g | ~14.8 g | ~4.6 g | ~180.0 | |
| Dinner | 4 eggs | ~24.0 g | ~0.0 g | ~20.0 g | ~288.0 |
| 320 g minute steak (lean beef) | ~68.2 g | ~0.0 g | ~12.2 g | ~438.4 | |
| Snack | Dark chocolate (2 × 10 g, 90%) | ~2.6 g | ~6.0 g | ~11.0 g | ~120.0 |
| 1 tbsp peanut butter (~16 g) | ~4.0 g | ~3.0 g | ~8.0 g | ~94.0 | |
| Pre-workout | Large cappuccino (no milk) | ~0.0 g | ~0.0 g | ~0.0 g | ~2.0 |
| TOTAL | 198.6 g | 237.6 g | 71.5 g | 2421.4 |
¶ 📅 Date: 2025-08-10
¶ 🧠 Reflection & Notes
the sun burn really shows today. sigh... applied moisturizer. The scale and measurement this morning were amazing. finally I dont feel stuck anymore. Yes, scale is dropping, yes, I likely loose a little muscle mass, but its stalling right now and was likely related to the illness.
But: My waistline and Love handles are tightening considerably right now! The results are visible in the mirror. Unfortunately, I dont want to take a comparison pic with a sunburn, but I am excited to compare with where I was.
Im around 15.5% body fat now. Definitely starting to get into the athletic range. I wouldnt consider it quite athletic yet, but its definitely getting there. That was a huge morale boost.
this evening will be pizza day at moms. I need to be prepared for the water retention due to salt. I come to the realization more and more how much effect there really is.
¶ 💪 Body Metrics
- Weight: 98.25 kg
- Waistline: 88 cm
- Neck: 39.5 cm
- Love Handles: 96 cm
¶ 🔥 Workout Summary
1 pull up
20s dead hang
¶ 🛌 Recovery & Pain Notes
sun burn
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast/Snack | ½ avocado (~80 g), 1 slice protein bread (55 g) with Bresso Light (~15 g), 9 g 90% dark chocolate | ~16.4 g | ~15.95 g | ~19.35 g | ~380 kcal |
| Snack | 3 whole eggs | ~18.0 g | ~0 g | ~15.0 g | ~210 kcal |
| Snack | 12 g 90% dark chocolate | ~1.1 g | ~4.3 g | ~6.7 g | ~75 kcal |
| Lunch | 200 g shrimp | ~46.0 g | ~0 g | ~2.0 g | ~210 kcal |
| Snack | 750 g skyr + 3 tbsp jam (~60 g) + 30 g whey | ~105.5 g | ~71.0 g | ~2.25 g | ~741 kcal |
| Dinner | 1 homemade pinsa (tomato sauce, cheese, salami, olives) | ~35.0 g | ~87.0 g | ~22.0 g | ~690 kcal |
| TOTAL | ~222.0 g | ~178.25 g | ~67.3 g | ~2306 kcal |
¶ 📅 Date: 2025-08-09
¶ 🧠 Reflection & Notes
Today is recovery day. Im fishing with dad. Unfortunately got a relatively severe sun burn in the shadows. I thought i was brown enough for shadows. Underestimated it. My suspect is that this one will peel.
on the positive notes, tummy is continueing to tighten - weight stayed the same but waistline dropped to all time low.
¶ 💪 Body Metrics
- Weight: 98.65 kg
- Waistline: 89 cm
- Neck:
- Love Handles: 98 cm
¶ 🔥 Workout Summary
none
¶ 🛌 Recovery & Pain Notes
sun burn
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 500 g high protein griespudding, 750 ml isotonic drink | ~60.0 g | ~98.0 g | ~9.0 g | ~795.0 |
| Lunch | 400 g tofu | ~52.0 g | ~8.0 g | ~22.0 g | ~426.0 |
| Snack | 2 eggs (M), 30 g goat cheese | ~14.0 g | ~0.0 g | ~12.0 g | ~172.0 |
| Dinner | 200 g canned herring (light), 1 egg | ~26.0 g | ~0.0 g | ~19.0 g | ~323.0 |
| Evening | 1 can tuna (130 g), 1 egg, 10 g 90% chocolate, 200 g high protein pudding | ~51.0 g | ~14.0 g | ~15.0 g | ~431.0 |
| Late snack | 4 peach halves + 50 ml syrup | ~0.0 g | ~26.0 g | ~0.0 g | ~110.0 |
| TOTAL | 203.0 g | 146.0 g | 77.0 g | 2257.0 |
¶ 📅 Date: 2025-08-08
¶ 🧠 Reflection & Notes
The scale continues dropping at rapid speed currently. It's actually a little concerning.
Finally, training day again. Despite first concerns, the results were blazing. Almost all throughout, new records. Specifically on the wide grip reverse pull ups. that was insane progress.
Im a little confused, thinking it might just be related to weight loss.
¶ 💪 Body Metrics
- Weight: 98.65 kg
- Waistline: 89.5 cm
- Neck: 40 cm
- Love Handles:
¶ 🔥 Workout Summary ⭐
| Exercise | Sets x Reps | Notes |
|---|---|---|
| Push-ups | 8 / 6 / 6 ⭐ | Solid return effort |
| Pull-ups | 1.75 / 1.8 / 1.75 ⭐ | All-time PR territory |
| Chin-ups | 2.75 / 2.25 / 2 ⭐ | First rep chest to bar; wrist pain on set 2 |
| Wide pull-ups | 0.25 + negatives ⭐ | First time moving the bar; 4–10s controlled descents |
| Dips | Partial, slow ⭐ | Technique limiting, better slow control |
| Dumbbell curls L/R | 9/9, 7/7, 5/5 | Arms equalizing; biceps lag vs other muscle groups |
| Hammer curls L/R | 9/9, 7/7, 6/6 ⭐ | Stronger than pre-illness |
| Front raises | 10 / 10 / 9 | Top hold on last rep |
| Lateral raises | 8 / 7 / 7 | Good control |
| Posture training | — | Wall angels, chin tucks |
¶ 🛌 Recovery & Pain Notes
- Soreness:
e.g., triceps, low back - Pain or Injury:
e.g., wrist pain gone, slight neck stiffness - Recovery Aids:
e.g., stretching, magnesium
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 1 banana, 5 date tomatoes, 500g high protein Griespudding | ~48.0g | ~73.0g | ~10.0g | ~635.0 kcal |
| Lunch | 250g lean roast beef, 200g Pfifferlinge sautéed in 1 tsp butter + 2 tbsp skyr | ~64.5g | ~5.0g | ~13.0g | ~408.0 kcal |
| Dinner | 1 zucchini, 4 eggs | ~25.0g | ~4.0g | ~20.0g | ~284.0 kcal |
| Snack 1 | 1/2 avocado, 1 can canned fish (generic) | ~29.0g | ~4.0g | ~14.5g | ~340.0 kcal |
| Snack 2 | 1 can sardines in oil (drained, ~90g fish) | ~21.0g | 0.0g | ~10.0g | ~200.0 kcal |
| Snack 3 | 1 can herring fillet in tomato cream (200g) | ~22.0g | ~7.4g | ~18.0g | ~274.0 kcal |
| Drinks | 1 whiskey coke, 1 virgin mojito | 0.0g | ~24.0g | 0.0g | ~145.0 kcal |
| Dessert | 200g high protein chocolate pudding | ~20.0g | ~14.0g | ~4.0g | ~160.0 kcal |
| TOTAL | 229.5g | 131.4g | 89.5g | 2 446.0 kcal |
¶ 📅 Date: 2025-08-07
¶ 🧠 Reflection & Notes
I have been recovered. day at work was good. I have some issues with sleep right now. I want to train badly, but ill hold off till tomorrow.
weight is stuck, which is good. Waist and love handles tightening. Specifically the love handles seem to shrink, which gives hope. Despite it not showing in the bodyfat graph yet.
shoulder pain gets better. Only on specific movements and not always now.
¶ 💪 Body Metrics
- Weight: 99 kg
- Waistline: 89.5 cm
- Neck: 40 cm
- Love Handles: 96 cm
¶ 🔥 Workout Summary
¶ 🛌 Recovery & Pain Notes
- Soreness:
e.g., triceps, low back - Pain or Injury:
e.g., wrist pain gone, slight neck stiffness - Recovery Aids:
e.g., stretching, magnesium
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 500g Milsani high protein Grießpudding, 1 banana | ~42g | ~60g | ~10g | ~500 kcal |
| Morning Snack | 2 protein bread sandwiches (Bresso light) | ~35g | ~30g | ~20g | ~450 kcal |
| Lunch | 90g drained sardines (in oil, oil discarded) | ~20g | ~0g | ~10g | ~200 kcal |
| Drinks | 4 cappuccinos (60ml milk each, 1.5% fat) | ~8g | ~12g | ~6g | ~120 kcal |
| Dinner | 200g shrimps, ½ avocado (raw, ~75g), 200g beetroot (plain) | ~47g | ~10g | ~15g | ~350 kcal |
| Snack | 200g high protein pudding | ~20g | ~10g | ~4g | ~200 kcal |
| Late Snack | 30g oats, 34ml peach syrup, 1 peach half, 100g skyr, 50ml water | ~14g | ~41g | ~3g | ~240 kcal |
| Extra (Night) | 4g dark chocolate + 200g chocolate high protein pudding | ~20.1g | ~12.2g | ~5.4g | ~225 kcal |
| TOTAL | ~206g | ~175g | ~73g | ~2335 kcal |
¶ 📅 Date: 2025-08-06
¶ 🧠 Reflection & Notes
Appetite is back normal. I seem mostly recovered. Tomorrow i'll head back to work.
The shoulder point in my right shoulder has me concerned.
The body metrics dawn. I continue to feel stuck. I lost further muscle. And yet again, I cant pinpoint the reason exactly since it might have been because if my infection.
¶ 💪 Body Metrics
- Weight: 99 kg
- Waistline: 90 cm
- Neck: 40 cm
- Love Handles: 96.5 cm
¶ 🔥 Workout Summary
¶ 🛌 Recovery & Pain Notes
- Soreness:
e.g., triceps, low back - Pain or Injury:
e.g., wrist pain gone, slight neck stiffness - Recovery Aids:
e.g., stretching, magnesium
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 1 small egg (~45g) | ~5.5g | ~0.4g | ~3.5g | ~63 kcal |
| Morning Snack | 1 medium banana (~120g) | ~1.3g | ~27g | ~0.4g | ~105 kcal |
| Lunch | 2 protein pizzas: 140g oat-skyr-egg dough, 30g mozzarella, 107g parmigiano, tomato sauce | ~72.5g | ~53g | ~47.7g | ~1053 kcal |
| Dinner | 320g rump steak, 2 slices protein bread, ~20g Bresso Light | ~88g | ~17g | ~30g | ~730 kcal |
| Evening Snack | 200g high protein chocolate pudding (Milbona) + 5 date tomatoes (~60g) | ~20g | ~14g | ~3g | ~160 kcal |
| TOTAL | ~187.3g | ~111.4g | ~84.6g | ~2111 kcal |
¶ 📅 Date: 2025-08-05
¶ 🧠 Reflection & Notes
The infection seems much better now, although I can still feel it lingering.
I want to get back to training, But my mommy does not allow it.
appetite is still flaky. the scale continues to go down, but my waist went up. It dawns on me that I might not loose fat, but muscle again. Im really concerned about the almost 3-4 weeks of plateau now.
also still shoulder joint pain, which concerns me. particularly when I move the arm forward up. I hope I didnt fuck up anything
¶ 💪 Body Metrics
- Weight: 98.6 kg
- Waistline: 90.5 cm
- Neck: 41 cm
- Love Handles: 97 cm
¶ 🔥 Workout Summary
¶ 🛌 Recovery & Pain Notes
Shoulder pain
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | ½ protein pizza (oat/quark/egg dough), 1 large cappuccino | ~27g | ~21g | ~16g | ~374 kcal |
| Morning Snacks | 1 avocado, 1 handful strawberries | ~4g | ~9g | ~15g | ~190 kcal |
| Lunch | 130g canned tuna, 150g cooked rice, 100g green beans, 1 tsp olive oil | ~36g | ~42g | ~9g | ~395 kcal |
| Afternoon Snack | 500g high protein skyr, 1 tbsp marmalade | ~60g | ~25g | ~0.5g | ~350 kcal |
| Dinner | 4 small eggs (45g each) | ~24g | ~0g | ~20g | ~252 kcal |
| Snack (late) | ~300g beetroot | ~1g | ~12g | ~0g | ~60 kcal |
| TOTAL | ~152g | ~109g | ~60g | ~1621 kcal |
¶ 📅 Date: 2025-08-04
¶ 🧠 Reflection & Notes
the infection got so much better that I can get up and sit. still dont feel fit though, but at least I can cook. I have major pain in my groulders and hips from lying all day.
It seems that the positive side of the infection was that I lost quite a bit of weight and fat. I was at the doctor and he gave me notice until august 06. Im quite glad about that.
¶ 💪 Body Metrics
- Weight: 99.6 kg
- Waistline: 89 cm
- Neck: 39.5 cm
- Love Handles:
¶ 🔥 Workout Summary
¶ 🛌 Recovery & Pain Notes
still fighting the infection
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 200g tofu | 26g | 6g | 12g | 240 kcal |
| Lunch/Dinner | ~2.5 Pizzas | 135g | 105g | 82g | 1870 kcal |
| Drinks | 1 small cappuccino | 3g | 6g | 2g | 50 kcal |
| TOTAL | 164g | 117g | 96g | 2160 kcal |
¶ 📅 Date: 2025-08-03
¶ 🧠 Reflection & Notes
The infection hit really hard. everything hurts. No appetite, getting strong hunger though. Staying alive on some dried fruits and my mom brought some soup and fruits.
Major trouble walking, staying upright when going to toilet. Fever.
¶ 💪 Body Metrics
¶ 🔥 Workout Summary
¶ 🛌 Recovery & Pain Notes
recovering viral infect. very painful
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| All day | 7 small fruit leathers, 1L soup, 1 small wholegrain bread, 2 large figs, 2 bananas, grapes, plums, 2 handfuls of mixed nuts | ~15–25g | ~200–250g | ~30–45g | ~1500–1800 kcal |
¶ 📅 Date: 2025-08-02
¶ 🧠 Reflection & Notes
Today grilling party with family. sigh on the nutritions.
I dont feel fully fit still from the party.
During the day. it was exceptionally cold for summer. I was freezing. It was raining and I did not have a pullover. Got strong migraine. Fortunately, the migrane got better when the weather cleared up. But I felt I got some infection brewing.
I stayed strong for the barbecue, staying with the lean filet cuts and steak.
Muscle loss seems to stall / building muscle again which is very good. fat still stalling though.
At home, it hit me hard. Hope the infection is over quickly.
¶ 💪 Body Metrics
- Weight: 101.6 kg
- Waistline: 90 cm
- Neck: 40 cm
- Love Handles: 98 cm
¶ 🔥 Workout Summary
¶ 🛌 Recovery & Pain Notes
- Soreness:
e.g., triceps, low back - Pain or Injury:
e.g., wrist pain gone, slight neck stiffness - Recovery Aids:
e.g., stretching, magnesium
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | Shrimp, oats, whey, coffee | ~78g | ~38g | ~4g | ~520 kcal |
| Lunch | 7 small eggs | ~42g | ~3g | ~29g | ~470 kcal |
| Snack 1 | Plum cake slice | ~2g | ~23g | ~5g | ~140 kcal |
| Snack 2 | 1 glass Fanta | 0g | ~27g | 0g | ~100 kcal |
| Dinner 1 | Pork, pesto pasta, salad, beans, bread | ~48g | ~92g | ~38g | ~980 kcal |
| Dinner 2 (add-on) | 180g lean grilled steak | ~48g | 0g | ~11g | ~330 kcal |
| TOTAL | ~218g | ~183g | ~87g | ~2540 kcal |
¶ 📅 Date: 2025-08-01
¶ 🧠 Reflection & Notes
Really Bad Headache. spent most of the day in bed. not much appetite
¶ 💪 Body Metrics
- Weight: 100.7 kg
- Waistline: -
- Neck: -
- Love Handles: -
¶ 🔥 Workout Summary
recovery from alcohol. no workout today
¶ 🛌 Recovery & Pain Notes
strong headache, fatigued.
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 1 slice beef jerky | ~10g | ~0g | ~3g | ~70 kcal |
| Stabilization | ~300g skyr, 1 tbsp jam, ~20g dried fruit | ~27g | ~35g | ~3g | ~270 kcal |
| Midday | 4 slices bread, 100g smoked salmon/trout | ~30g | ~40g | ~15g | ~450 kcal |
| Support | 1 mug salted broth, 1 banana, 1 tsp olive oil | ~1g | ~25g | ~5g | ~150 kcal |
| Dinner | 200g shrimps, 286g potatoes, 1 avocado, 1 tsp olive oil | ~40g | ~40g | ~35g | ~650 kcal |
| Late Snack | 500g skyr, 1 tbsp honey | ~45g | ~20g | ~1g | ~320 kcal |
| TOTAL | ~153g | ~160g | ~62g | ~1910 kcal |
¶ 📅 Date: 2025-07-31
¶ 🧠 Reflection & Notes
Today is national day in switzerland - party into august 1. I drank a lot, though not till total breakdown. had a fun time.
Shocked again, how much calories that alcohol pumps in.
¶ 💪 Body Metrics
- Weight: 100.3 kg
- Waistline: 90.5 cm
- Neck: 38 cm
- Love Handles: -
¶ 🔥 Workout Summary
| Exercise | Sets x Reps | Notes (Pain, Progress, etc.) |
|---|---|---|
| Dumbbell Curls | 1 x 40 (L/R) | 2kg, in-office; very light pump |
| Pump Circuit | 3 rounds | 2kg hammer curls, holds, slow negatives; light pump |
¶ 🛌 Recovery & Pain Notes
none
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 500g skyr with 1.5 tbsp honey | ~55g | ~30g | ~0g | ~450 kcal |
| Snack | 1 medium + 1 small egg | ~10g | ~0g | ~7g | ~100 kcal |
| Lunch | Mashed potatoes (~200g) + beef goulash | ~18g | ~44g | ~10g | ~450 kcal |
| Drink | Ice tea (130 ml, sweetened) | 0g | 32.6g | 0g | ~130 kcal |
| Snack | Blueberry loaf slice (~100g) | ~4g | ~45g | ~9g | ~300 kcal |
| Snack | Aldi 50% protein bar | ~25g | ~12g | ~8g | ~230 kcal |
| Dinner | Chicken kebab w/ cheese (no sauce) | ~40g | ~50g | ~20g | ~650 kcal |
| TOTAL | ~155g | ~240g | ~85-98g | ~3810 kcal |
🍺 Alcohol Recap
4 × 0.5L beer (~200 kcal each): ~800 kcal
1 wine glass beer (~200ml): ~80 kcal
1 glass rosé wine (~150ml): ~120 kcal
➡️ Total Alcohol: ~1000 kcal
🧀 Snack Recap (Estimated):
Olives: ~5–10 pieces → ~80 kcal
Hard cheese: ~30g → ~120 kcal
Triangle chips (30g): ~150 kcal
Guacamole + hummus (~2 tbsp each): ~150 kcal
➡️ Total Snacks: ~500 kcal
🔥 Final Tally for July 31
Metric Estimate
Protein ~155g
Carbs ~240g
Fat ~85–95g
Calories ~3810 kcal
¶ 📅 Date: 2025-07-30
¶ 🧠 Reflection & Notes
Describe your mood, motivation, and training mindset here. Note any muscle changes, pain, visible progress, etc.
¶ 💪 Body Metrics
- Weight: 100.1 kg
- Waistline: 91cm
- Love Handles 99.5cm
¶ 🔥 Workout Summary ⭐
| Exercise | Sets x Reps / Time | Notes (Pain, Progress, etc.) |
|---|---|---|
| Posture Block | 5 movements completed | Tight upper back, rear shoulders; biceps overstretch on reverse plank |
| Wall Angels | 2x15 | Shoulder blade tension, hard to maintain contact |
| Dead Hangs | 3x20s | Grip strong; no pain |
| Glute Bridge Holds | 2x30s | Strong glutes, slight awkwardness |
| Reverse Plank Raises | 2x20 | Strong stretch in biceps, no full hip lockout |
| Band Pull-Aparts | 15, 10 | Felt mostly in traps/neck — mid-back not fully activating |
| Push-ups | 7 / 7 / 4 ⭐ | Controlled with pause; fatigue at end |
| Pull-ups | 1 clean rep 🎉 + 1.5 + 0.7 ⭐ | First full rep today — milestone! Grip tiring fast |
| Pull-up Negatives | 4 sets (5–8s descents) | Good control; breakdown in grip & scap control |
| Chin-ups | 1.9 reps ⭐ | Nearly two; then sugar crash hit |
| Chin-up Negatives | 6s+6s, 5s/4s, 4s/4s | Controlled, clean form despite deep fatigue |
| Wide Pull-up Reverse | 4s hold; 6s + 3s negatives ⭐ | Very hard; limited control |
| Arm & Shoulder Finisher | 2 rounds superset | Massive bicep/shoulder pump, 30s iso holds |
| Hammer Curls | 8/8 x2 | Great form, deep fatigue |
| Front Raises | 12 x2 | Clean, strict |
| Lateral Raises | 8, 7 | Good effort, tired delts |
| Isometric Curl Holds | 30s hammer, 30s normal | Biceps trembling |
| Extra Brachialis Work | ||
| Hanger Curls | 6/6, 5/5, 4/4 | Focused burn, great form, no cheat |
¶ 🛌 Recovery & Pain Notes
- Soreness:
e.g., triceps, low back - Pain or Injury:
e.g., wrist pain gone, slight neck stiffness - Recovery Aids:
e.g., stretching, magnesium
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 200g Milsani mousse vanilla, 3 slices protein bread, 1 avocado | ~42g | ~28g | ~35g | ~590 kcal |
| Morning Snack | Cappuccino w/ 15g whey, 1 small egg, fruit leather, beef jerky sample | ~17g | ~6g | ~6g | ~170 kcal |
| Dessert (early) | Milsani high protein mousse (dark chocolate) | ~20g | ~11g | ~3g | ~150 kcal |
| Lunch | 336g steak, 200g Spätzle, ~2 tbsp olive oil used across meat & noodles | ~72g | ~50g | ~28g | ~820 kcal |
| Snacks | 1 pear, 2 fruit leather rolls | ~0g | ~25g | ~0g | ~90 kcal |
| Dinner | 175g tofu | ~21g | ~3g | ~11g | ~210 kcal |
| Evening Add-on | 500g high protein Grießpudding, 5 raspberries | ~40g | ~36.5g | ~5g | ~420 kcal |
| TOTAL | ~212g | ~159g | ~88g | ~2450 kcal |
¶ 📅 Date: 2025-07-29
¶ 🧠 Reflection & Notes
today is rest day.
I have reworked my training plan due to a couple of conditions:
- because of my heavy screen focused work, I have a couple of posture issues. Specifically tech neck, Anterior Pelvic Tilt and a couple of other related ones.
- My legs are absolutely massive and dominate my structure right now.
- My hips are naturally wider -> I need a more massive upper body to look really athletic.
That means
- As of right now: no more specific leg hypertrophy training, until my upper body caught up/is dominant.
- to accelerate upper body development, I will now do very ligth activation sessions outside of training days.
- rest days (today) have been repurposed to rest and mobility days. including posture training and stretching.
-> every day is at least a short posture/reminder day. at least 2 times per week stretching / mobility.
¶ 💪 Body Metrics
- Weight: 100.7
- Waistline: 90.5
- Love Handles: -
- Neck: 41 cm
¶ 🔥 Workout Summary
none
¶ 🛌 Recovery & Pain Notes
- Soreness:
e.g., triceps, low back - Pain or Injury:
e.g., wrist pain gone, slight neck stiffness - Recovery Aids:
e.g., stretching, magnesium
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 500g Milsani high-protein Grießpudding | 38g | 43g | 7.5g | 395 kcal |
| Morning Snacks | 3 cappuccinos (with 60ml milk), 2 hard-boiled eggs | 20g | 15.4g | 13.6g | 260 kcal |
| Lunch | 4 slices protein bread + 100g smoked trout | ~47g | ~30g | ~13g | ~450 kcal |
| Afternoon Add-on | 230ml protein milk, 500ml iced tea | 23g | 40.6g | 2g | 270 kcal |
| Dinner | 263g lean beef steak, 200g sardines (sauce partially removed) | 82g | 4.4g | 28g | 560 kcal |
| Late Snack 1 | 1 handful mixed fruit | 0.5g | 13g | 0g | 60 kcal |
| Late Snack 2 | 200g dark chocolate high-protein mousse | 20g | 14g | 6g | 180 kcal |
| TOTAL | 230.5g | 147.4g | 70.1g | 2255 kcal |
¶ 📅 Date: 2025-07-28
¶ 🧠 Reflection & Notes
Today will be a light activation day. I decided to skip leg days further until my upper body is in shape. My legs are really muscular from my years of cycling. Proportions go first...
Woke up to a nice surprise. Im close to breaking the 90cm waistline now! Love handles cracked the 100cm circumference. That is huge! I can see my Belly tightening in the mirror. Seeing it day by day is not a big difference, but when I think about my starting point... My belly was threatened to start to sagg! It was uncomfortable wearing formal shirts or a little tighter t-shirts due to the belly span.
And now? Now its soon uncomfortable wearing them because my arms wont fit anymore. My really old shirts.. the arms were always loose. Now The fabric is tightening around my arms. They are still wayyy too slim though. Especially when relaxed.
¶ 💪 Body Metrics
- Weight: 100.7
- Waistline: 90.5
- Love handles: 99.3
¶ 🔥 Workout Summary
| Exercise | Sets x Reps | Notes |
|---|---|---|
| Push-ups | 7 / 4 / 5 | Form collapsed on last reps |
| Pull-ups | 1 rep + 10s / 10s / 8s / 10s / 8s / 3s / 3s | Lats finally activating; grip limiting |
| Chin-ups | 1.75 reps; 4x negatives (8/8 → 3/6s) | Clean form; big progress |
| Wide Pull-ups | 3 attempts: 3s / 2–3s / ~2s | No hold possible; grip fried |
| Dips | 0.5 rep (reverse dip) | Not yet there; work needed |
| Dumbbell Curls | 6/9, 7/8, 5/5 (14kg) | Right still dominant; biceps fatigued |
| Front Raises | 17, 14, 12 (6.5kg) | Strong shoulder control |
| Lat Raises | 9, 7, 7 (6.5kg) | Good top hold first set |
| Dumbbell Rows | 3 x 10/10 (24kg) | Full-body strain; dizzy first set |
¶ 🛌 Recovery & Pain Notes
little soreness
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 1 small cappuccino, 500g skyr, 1 tbsp honey | 55g | ~28g | ~0g | ~390 kcal |
| Morning Snacks | 1 big Laugen-Croissant, 1 cappuccino | ~8g | ~38g | ~12g | ~320 kcal |
| Lunch | 430g taglierini with beef, 1 protein milk (230ml) | 59.1g | 90.1g | 32.8g | ~895 kcal |
| Afternoon Snack | 2 hard-boiled eggs (size S) | 10g | 0g | 8g | ~130 kcal |
| Dinner | 200g air-fried chicken breast, creatine taken | 46g | 0g | 5g | ~240 kcal |
| Evening Snack | 2 slices protein bread, 90g smoked salmon | 45g | 16.6g | ~17g | ~398 kcal |
| TOTAL | ~223g | ~172.7g | ~74.8g | ~2373 kcal |
¶ 📅 Date: 2025-07-27
¶ 🧠 Reflection & Notes
I felt energetic today! Before the workout I felt absolutely great! I thought I could lift mountains.
Well... during workout I just came to realization that I just came from hard cut and am still in a cut phase. I really want to reach these 10% body fat.
¶ 💪 Body Metrics
- Weight: 100.4
- Waistline: 91.5
¶ 🔥 Workout Summary ⭐
| Exercise | Sets x Reps | Notes |
|---|---|---|
| Push-ups | 7 / 4 / 5 ⭐ | Form collapsed on last reps |
| Pull-ups | 1 rep + 10s / 10s / 8s / 10s / 8s / 3s / 3s | Lats finally activating; grip limiting |
| Chin-ups | 1.75 reps; 4x negatives (8/8 → 3/6s) | Clean form; big progress |
| Wide Pull-ups | 3 attempts: 3s / 2–3s / ~2s | No hold possible; grip fried |
| Dips | 0.5 rep (reverse dip) | Not yet there; work needed |
| Dumbbell Curls | 6/9, 7/8, 5/5 (14kg) | Right still dominant; biceps heavily fatigued |
| Front Raises | 17, 14, 12 (6.5kg) ⭐ | Strong shoulder control |
| Lateral Raises | 9, 7, 7 (6.5kg) ⭐ | Good top hold first set |
| Dumbbell Rows | 3 x 10/10 (24kg) ⭐ | Full-body strain; dizzy first set |
¶ 🛌 Recovery & Pain Notes
- Soreness:
e.g., triceps, low back - Pain or Injury:
e.g., wrist pain gone, slight neck stiffness - Recovery Aids:
e.g., stretching, magnesium
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | Large milk coffee, 50g oats, 50ml peach syrup, 3 canned peach halves, 500g skyr, 30g whey | ~58g | ~52g | ~6g | ~580 kcal |
| Lunch | 125g canned Lyoner, 200g tofu | ~43g | ~5g | ~36g | ~540 kcal |
| Snack | 175g tofu, 30g whey | ~38g | ~3g | ~15g | ~330 kcal |
| Drinks | 2 large milk coffees (1.5% milk) | ~6g | ~10g | ~6g | ~120 kcal |
| Dinner | Tuna-corn salad: 2 cans tuna, 150g corn, ½ tbsp pumpkinseed oil, balsamic cream | ~64g | ~27g | ~15g | ~530 kcal |
| Late Meal | 430g taglierini with beef | ~37g | ~73g | ~28g | ~688 kcal |
| Evening Drink | 230ml protein milk (90 kcal/100ml) | ~23g | ~17g | ~5g | ~207 kcal |
| TOTAL | ~269g | ~187g | ~111g | ~2995 kcal |
¶ 📅 Date: 2025-07-26
¶ 🧠 Reflection & Notes
today is rest day. I start to feel better with my body. Actually broke the 92cm waistline mark for the first time. It seems my body starts burning fat again when I go up with the calories. I also dint have such a bad mood all the time.
¶ 💪 Body Metrics
- Weight: 100.4
- Waistline: 91.5
¶ 🔥 Workout Summary
rest day
¶ 🛌 Recovery & Pain Notes
recovery becomes better
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 3 eggs, 500g zucchini, 2 tbsp olive oil | ~21g | ~9g | ~33g | ~430 kcal |
| Morning Snack | 1 large milk coffee (1.5%), 30g whey shake | ~37g | ~11g | ~3g | ~230 kcal |
| Lunch | 200g tofu, 500g green beans, 200g lean tomato bolognese | ~46g | ~22g | ~25g | ~530 kcal |
| Dinner Part 1 | 50g oats, 200ml peach syrup, 4 peach halves, 500g skyr, 30g whey | ~72g | ~117g | ~4g | ~810 kcal |
| Dinner Part 2 | 200g baked trout (plain) | ~40g | ~0g | ~14g | ~250 kcal |
| TOTAL | ~216g | ~159g | ~79g | ~2250 kcal |
¶ 📅 Date: 2025-07-25
¶ 🧠 Reflection & Notes
Today would be Leg day. Leg day skipped. My proportions get out of hand. my Legs are already very muscular. my upper body is lacking.
Hard cut was ended. Muscle mass was going down. Fat was NOT.
Updated nutrition software to increase energy input when muscle goes down, even when fat does not.
(assumes active lifestyle and not complete obesity)
¶ 💪 Body Metrics
- Weight: 101.2
- Waistline: 92
¶ 🔥 Workout Summary
leg day skipped
¶ 🛌 Recovery & Pain Notes
still feeling weak
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 500g Skyr, 150ml peach syrup, 3 peach halves, 50g oats, 1 large milk coffee | ~37g | ~55g | ~7g | ~510 kcal |
| Lunch | ~200g beef roast, ~150g Spätzle, gravy | ~45g | ~50g | ~25g | ~720 kcal |
| Snack | 175g tofu | ~21g | ~4g | ~11g | ~215 kcal |
| Snack 2 | 175g tofu | ~21g | ~4g | ~11g | ~215 kcal |
| Evening | 500g Skyr, 2 tbsp marmalade | ~50g | ~50g | ~0g | ~380 kcal |
| Drinks | 2 large milk coffees (250ml 1.5% milk total) | ~8g | ~12g | ~3.8g | ~120 kcal |
| TOTAL | ~182g | ~175g | ~57g | ~2160 kcal |
¶ 📅 Date: 2025-07-24
¶ 🧠 Reflection & Notes
Training was absolutely terrible. I felt weak, had even more issues with rows and felt lighheaded.
hard cut ends today.
¶ 💪 Body Metrics
- Weight: 100.9
- Waistline: 92
¶ 🔥 Workout Summary
| Exercise | Sets x Reps | Notes |
|---|---|---|
| Push-Ups | 3 x (2, 5, 4) | First set weak. Strength returned in set 2. |
| Dead Hangs | 2 x 20s | Grip prep. Stable hold. |
| Pull-Ups | 1 full rep + 11 neg. ⭐ | Negatives: 10s–3s range. Controlled descent. |
| Chin-Ups | 1.75 full + 4 negatives ⭐ | Negatives: 15s–8s. Forearm pump limited volume. |
| Dumbbell Curls | 3 x (7/8, 6/8, 5/5) | 14kg. Removed press due to shoulder discomfort. |
| Front Raises | 3 x 12 | 6.5kg. No pain. Solid control. |
| Lateral Raises | 1 x 6 | 6.5kg. Stopped early. Noted right shoulder instability. |
¶ 🛌 Recovery & Pain Notes
Terrible recovery. Pain, dizzyness, lack of energy, aggressive mood.
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 3 hardboiled eggs, 1 banana, tomatoes | ~18g | ~27g | ~15g | ~330 kcal |
| Lunch | 200g chicken breast, 87g dry rice, more tomatoes | ~46g | ~70g | ~5g | ~525 kcal |
| Snack | 200g high protein pudding (Milbona), 50g whey | ~60g | ~20g | ~6g | ~420 kcal |
| Dinner | 100g pasta, 370g lean bolognese, 26g parmigiano | ~82g | ~75g | ~25g | ~970 kcal |
| Snack (Late) | 50% Protein Bar (Aldi) | ~25g | ~10g | ~7g | ~220 kcal |
| TOTAL | ~206g | ~192g | ~51g | ~2245 kcal |
¶ 📅 Date: 2025-07-23
¶ 🧠 Reflection & Notes
Today is rest day. The hunger gets worse and worse by the day. I now feel dizzy, lightheaded. Thinking becomes hard. I will have to decide tomorrow how to move on. I am hoping that my fat burn is ramping up and this the caloric maintenance increasing. this really doesnt feel right at all.
¶ 💪 Body Metrics
- Weight: 101.4 kg
- Waistline: 91.5 cm
- Neck: down from 42 to now 40.5cm
¶ 🔥 Workout Summary
Fishing.
¶ 🛌 Recovery & Pain Notes
Soreness in legs. General fatigue. Clumsyness.
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 60g oats, 2 bananas, 1 cappuccino, 20g whey shake | ~22g | ~70g | ~6g | ~430 kcal |
| Lunch/Snack | 4 eggs, 200g grilled chicken, 500g green beans, 1 banana | ~72g | ~35g | ~22g | ~750 kcal |
| Afternoon Snack | 1 pike meatball | ~8g | ~5g | ~7g | ~120 kcal |
| Mini-Snacks | 5 blackberries, 1/8 fruit bar, 1 macadamia nut | ~0g | ~5g | ~1g | ~35 kcal |
| Dinner | 200g herring in tomato sauce | ~34g | ~6g | ~32g | ~458 kcal |
| Evening Rescue | 500g skyr + 1 tbsp honey | ~43g | ~20g | ~0g | ~290 kcal |
| TOTAL | ~179g | ~141g | ~68g | ~2083 kcal |
¶ 📅 Date: 2025-07-22
¶ 🧠 Reflection & Notes
Hard cut is no fun. the cravings hit absolutely hard. No piece and no drop is left on the plate. Leftover juice on plate is being scooped up and saved.
Hunger comes back quickly after eating. And becomes really gnawing shortly thereafter. I feel weeak, sometimes slightly lightheaded.
I'm scared i might loose muscle. So far the training does not really get worse.
The waistline is stuck since a couple of days. Holidays really struck like a lightning. Especially the social setting and restaurants.
With the low calories, I have even more trouble hitting my high protein target. Fat is almost a plain no go since my calories will blow up instantly. But then again Ill probably get hormone crush.
I was in a bad mood today. I sleep very long. I couldnt go on the toilet really recently. The body seems to wring everything it can out of the bare fuel it gets.
at around 14:00-14:30 the stool was really bad almost diarrhea. I have that often so im logging it in order to hopefully find some relations to the food I ate before. Another load off at around 22:00. the issue seems less the stool but a lot of water coming with it.
¶ 💪 Body Metrics
- Weight: 101.8 kg
- Waistline: 92.5 cm
¶ 🔥 Workout Summary
| Exercise | Sets x Reps | Notes (Pain, Progress, etc.) |
|---|---|---|
| Pull-ups | 1 x 1 ⭐ | Warm-up rep, range unclear |
| Chin-ups | 1 x 1 ⭐ | Same |
| Hammer Curls | 1 x 5 (L/R) | Activation only |
| Goblet Squats | 4 x 10–11 (6.5 kg) | Hip/knee discomfort, knees clicking |
| Walking Lunges | 3 x 12 (L/R) | High intensity — failure near end |
| Romanian Deadlifts | 3 x 10 (2 x 6.5 kg) | Good hinge activation, moderate effort |
| Calf Raises | 3 x 20 (13 kg) | Moderate burn — slow tempo next time |
| Glute Bridges | 3 x 15 (bodyweight) | Hit hard, strong glute burn |
| Wall Sits | 3 x 60 sec | High intensity, slight form breakdown on last set |
| Leg Raises (Front) | 3 x 10 | Final set dirty — fatigue hit, good core finisher |
¶ 🛌 Recovery & Pain Notes
- Soreness:
e.g., triceps, low back - Pain or Injury:
e.g., wrist pain gone, slight neck stiffness - Recovery Aids:
e.g., stretching, magnesium
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 40g oats, 100ml milk, 1 canned peach, 100ml syrup, 30g whey, large coffee | ~30g | ~40g | ~7g | ~350 kcal |
| ISO Drink | 15–20g powder (intra/lunch) | 0g | ~14g | 0g | ~70 kcal |
| Lunch | 200g raw chicken, 2 eggs, 150–180g Spätzle (cooked), fried in pan | ~55g | ~35g | ~20g | ~600 kcal |
| Snack | 500g Skyr + handful berries + 20g whey | ~55g | ~20g | ~1g | ~330 kcal |
| Dinner | 340g zucchini, 1 tbsp olive oil, 2 eggs, 200g Milbona high-protein pudding | ~35g | ~10g | ~15g | ~350 kcal |
| Top-off | 1 canned peach + large coffee with 1.5% milk | ~1g | ~10g | ~1g | ~60 kcal |
| TOTAL | ~176g | ~129g | ~44g | ~1760 kcal |
¶ 📅 Date: 2025-07-21
¶ 🧠 Reflection & Notes
I seem to have quite the trouble trying to get to my calory target. I feel very hungry in the morning and I get hungry during the day very quickly. The meals are not really satisfying. small portions, almost no wiggle room for any snacks and so on. Ill try to go back to smaller breakfast 60g oats again, it was quite a lot. especially with the 90g whey.
I have been stuck in terms of fat and muscle during the holiday. now im back to leaning. Wrote a Software to track my calorie intake. The graphics are very helpful so far.
I've set target to do one week hard cut and then go back to slow cutting, down to probably around 10%. Then i'm in my target range for cut-bulk cycles and have visible abs.
Was very exhausted during my workout. energy depleted for one, one less day recovery on the other hand. Finished strong though with the weights. Was a good workout after all and I tried some new exercises. Need to increase weight for front arm levers.
¶ 💪 Body Metrics
- Weight: 102.1 kg
- Waistline: 92cm
¶ 🔥 Workout Summary ⭐
Note: Single arm dumbbell reps are executed with left arm first, since it is lagging behind. front raise dumbbells can be increased in weight slightly.
| Exercise | Sets x Reps | Notes |
|---|---|---|
| Push-ups | 4 + 11 (knees), 3 + 9 (knees) | Shaking, nausea, failure at 4 and 3 strict; finished each set to required total, core weak, near vomiting |
| Pull-ups | 0.5 + 3 x negatives | 7s, 5s, 4s negatives, no full reps, full fatigue |
| Chin-ups | 1.5 + 3 x negatives ⭐ | 9s, 6s, 4s negatives, sluggish, lightheaded, headache |
| Wide Pull-ups | 3 x 2s negatives | No full reps, exhaustion |
| Dips | 3 x negatives | Trembling, failure before 90°, true fatigue |
| Dumbbell Curls | 10/10, 8/10, 8/9 (14kg) ⭐ | Heavy fatigue, full sets |
| Front Raises | 12, 7 (5kg) | Clicking in shoulder/collarbone, stopped at discomfort |
| Lateral Raises | 12, 6 (5kg) ⭐ | No pain after correction, ended set 3 at fatigue |
| Rear Delt Flyes | 10, 10, 10 (5kg) ⭐ | Burn under armpit/rear shoulder, upper triceps, good targeting |
| Hammer Curls | 6/8, 5/6, 6/7 (14kg) ⭐ | Heavy, good burn, left arm weaker |
| Rows (22kg) | 10/10, 10/10, 10/10 | Core fatigue, strict form, no twisting |
¶ 🛌 Recovery & Pain Notes
Repeated cicking in shoulders. also in the recent sessions. Did research and found out that I am doing my front raises too high. Problem solved with lifting up to shoulder heicht.
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 80g oats, 400ml 1.5% milk, frozen berries, 90g whey, large coffee (no sugar) | ~80g | ~70g | ~8g | ~600 kcal |
| Lunch | 150g spätzle, 150-180g fattier pork with sauce | ~32g | ~40g | ~23g | ~640 kcal |
| Dinner | 200g tofu, 150g chicken bolognese | ~55g | ~10g | ~10g | ~430 kcal |
| Snack | 1 medium banana | ~1g | ~27g | ~0g | ~105 kcal |
| Dessert | 200g high protein pistachio pudding | 20g | 11.2g | 3g | 153 kcal |
| TOTAL | ~188g | ~158g | ~44g | ~1938 kcal |
¶ 📅 Date: 2025-07-20
¶ 🧠 Reflection & Notes
I went to bed yesterday, incredible hungry.
I woke up this morning, incredibly hungry. Had trouble keeping balance. Perhaps the deficit im running the recent days is too high, especially when training.
After breakfast, I felt hungry.
¶ 💪 Body Metrics
- Weight: 101.7 kg
- Waistline: 93 cm
¶ 🔥 Workout Summary
1 full chin up, 1 pull up attempt
¶ 🛌 Recovery & Pain Notes
no major soreness
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 60g oats, 50ml peach water, 250ml milk, 35g whey, 270g canned peaches | ~38g | ~80g | ~8g | ~500 kcal |
| Morning Snack | 195g tuna, half a brownie | ~42g | ~18g | ~2g | ~235 kcal |
| Lunch | 200g sardines, 62g toasted bread + 9g butter, 57g toasted bread (with sauce), 56g bread with 117g Lyoner | ~45g | ~105g | ~52g | ~960 kcal |
| Afternoon | Large coffee with 1.5% milk, 48g dry toasted bread, rest of half brownie | ~4g | ~26g | ~2g | ~160 kcal |
| Evening | 2 scoops whey (60g) in water | ~50g | ~4g | ~2g | ~220 kcal |
| TOTAL | ~179g | ~233g | ~66g | ~2,075 kcal |
¶ 📅 Date: 2025-07-19
¶ 🧠 Reflection & Notes
Today would be leg day. But ill complete my upper body workout. Ill visit grandma today. Well see about legs when im back.
Breakfast was very tasty (Oats with peaches). im happy to see that I did not gain a lot of weight during holiday. I need to think about improving my workout logs and diaries
¶ 💪 Body Metrics
- Weight: 101.8kg
- Waistline: -
| Body Part | Left (cm) | Right (cm) | Notes |
|---|---|---|---|
| Neck | 41 | — | — |
| Shoulders | 129 | — | Estimated; hard to measure |
| Chest | 105.5 | — | Across nipples |
| Upper Arm | 33 | 34 | Relaxed |
| Forearm | 30 | 31 | Relaxed |
| Waist (narrow) | 92 | — | Above navel |
| Love Handles | 103 | — | Widest waist area |
| Glutes | 112.5 | — | Widest buttocks |
| Upper Thigh | 60.5 | 61 | Halfway hip-knee |
| Mid Thigh | 51.5 | 53 | ~10–15 cm above kneecap |
| Calf | 42 | 42 | Widest part |
¶ 🔥 Workout Summary
| Exercise | Sets x Reps | Notes |
|---|---|---|
| Pull-up negatives | 2 x good, 1 x "fell through" | Lost tension after 1st, control low |
| Wide pull-up negatives | Several attempts, 2-3s each | Extreme difficulty, no clean holds |
| Chin-up negatives | 1 x 5s, 1 x 7s, 1 x 4s hold | Strong start, fought for control |
| Push-ups (to failure) | 5, 3, 2, 2 (last not clean) | Chest/arms gave out quickly |
| Dips (negatives) | 7 x negative ⭐ | Form good, fatigued |
| Dumbbell Curl + OH Press | 10/8, 7/6, 8/6 (R/L) 14kg | Left side lagging, strict form |
| Dumbbell Front Raise | 17, 16, 9 (5kg) ⭐ | Form broke at end, very out of breath |
| Dumbbell Rows | 4 x 10 (L/R) 22kg ⭐ | Full sets, both sides, strong finish |
¶ 🛌 Recovery & Pain Notes
- Soreness:
e.g., triceps, low back - Pain or Injury:
e.g., wrist pain gone, slight neck stiffness - Recovery Aids:
e.g., stretching, magnesium
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 60g oats, 200ml milk, 150ml peach juice, 4 half peaches, 40g whey, 1 scoop collagen whey, 1 large milk coffee, creatine | ~62g | ~70g | ~8g | ~530 kcal |
| Lunch | 3x roast beef slices (~1 cm thick, ~350g total), ~300g cooked Spätzle, 6–9 tbsp morel cream sauce (Morchelrahmsauce) | ~97g | ~66g | ~53g | ~1,300 kcal |
| Salad | Small mixed salad with light dressing (lettuce, radicchio, dressing) | ~1g | ~2g | ~4g | ~45 kcal |
| Drinks | 3 × 1/3 glasses Sauvignon Blanc (total ~220 ml) | ~1g | ~2g | ~0g | ~170 kcal |
| Dinner | Pangasius fillet (150g main + 70g second portion, lightly seasoned, pan-cooked) | ~33g | 0g | ~6g | ~175 kcal |
| Dessert | 1 apple (medium, ~150g) | 0g | 20g | 0g | ~75 kcal |
| TOTAL | ~194g | ~160g | ~71g | ~2,295 kcal |
¶ 📅 Date: 2025-07-18
¶ 🧠 Reflection & Notes
Today was the day I went home from holiday. I didnt have much food selection available anymore, but I definitely underestimated the fat from the avocados.
Either way. During the way to the Airbport it was insanely hot and we took an ice cream. Within the airport, I took a sandwich without sauce.
all in all, everything not ideal. My skin is flaring up with pimples. Particularly around chest, shoulder, arms and flanks.
The airplane was late and I proceeded with a half upper body workout quite late. It did not go well. was uncomfortable. I learned a lot about pull ups (isometric hold at the upper section to get these 5 cm. Hold. Really hold. Till you sink. and still hold.
I went to bed early to get enough sleep and decided to finish the workout tomorrow. Still couldnt really sleep.
¶ 💪 Body Metrics
- Weight: 102 kg
- Waistline: 92.5 cm
¶ 🔥 Workout Summary ⭐
- almost full pull up. reverse pull ups with isometric hold. ⭐
- reverse wide grip pull up
- full chin up (with chin over the bar) ⭐
- reverse chin ups with hold
¶ 🛌 Recovery & Pain Notes
no soreness, plenty pimples
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 300g beef steak, 1 mini avocado, 1 normal avocado | ~66g | ~8g | ~60g | ~820 kcal |
| Lunch | 1 normal avocado | ~3g | ~2g | ~21g | ~220 kcal |
| Snack | 1 Gruvi pistachio ice cream bar | ~4g | ~20g | ~18g | ~260 kcal |
| Airport | Fried chicken & cheese sandwich | ~25g | ~35g | ~20g | ~480 kcal |
| Dinner | 2x air-fried chicken filets (~270g) | ~65g | ~0g | ~5g | ~320 kcal |
| Late Snack | 450g red berries + 2 tbsp honey | ~4g | ~72g | ~0g | ~296 kcal |
| TOTAL | ~167g | ~137g | ~124g | ~2,396 kcal |
¶ 📅 Date: 2025-07-17
¶ 🧠 Reflection & Notes
its insanely hot outside. Today is relax day. I mostly spend the time inside
¶ 💪 Body Metrics
- Weight: 102 kg
- Waistline: 93 cm
¶ 🔥 Workout Summary
none
¶ 🛌 Recovery & Pain Notes
no pain
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 1 beefsteak (300g), 1 large + 1 mini avocado | ~64g | ~18g | ~35g | ~680 kcal |
| Lunch | 1 beefsteak (300g), 275g watermelon | ~60g | ~9g | ~20g | ~555 kcal |
| Dinner | 1 Pizza Primavera (no crust), 1 slice Parmigiana (no crust), 1 Coke Zero | ~25g | ~70g | ~35g | ~1,100 kcal |
| TOTAL | ~149g | ~97g | ~90g | ~2,335 kcal |
¶ 📅 Date: 2025-07-16
¶ 🧠 Reflection & Notes
Today would be leg day. I did not do much besides walking. My calfs seem to be fatigued. Its insanely hot outside
¶ 💪 Body Metrics
- Weight: 102 kg
- Waistline: 93 cm
¶ 🔥 Workout Summary
hentle walk
¶ 🛌 Recovery & Pain Notes
fatigues calf
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 6 egg yolks, 3 mini avocados, 1 large cappuccino | ~18g | ~10g | ~52g | ~570 kcal |
| Lunch | 400g steak, 175g Skyr, 1 small coffee with milk | ~80g | ~7g | ~30g | ~620 kcal |
| Snack | ~400g watermelon | ~1g | ~35g | ~0g | ~140 kcal |
| Dinner | Pizza Margherita, seafood antipasto, ¾ gelato, 1 decaf coffee | ~43g | ~118g | ~50g | ~1,290 kcal |
| TOTAL | ~142g | ~170g | ~132g | ~2,620 kcal |
¶ 📅 Date: 2025-07-15
¶ 🧠 Reflection & Notes
I did improvised upper body day:
Big watermelon (weight unknown) in Bag for Biceps curls
no rows. pull ups on a large timberframe
¶ 💪 Body Metrics
- Weight: -
- Waistline: -
¶ 🔥 Workout Summary
pull ups and chin ups on timberframe
watermelon curls
push ups
gentle walking
¶ 🛌 Recovery & Pain Notes
calfs seem very fatigues, hurt while walking
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 350g Milbona high-protein skyr, 1 avocado, 2 milk coffees (no sugar) | ~36g | ~25g | ~22g | ~450 kcal |
| Morning Snack | 1 large coffee, ~80g watermelon | ~1g | ~6g | ~1g | ~40 kcal |
| Pre-Workout | 1 banana, creatine | ~1g | ~23g | ~0g | ~90 kcal |
| Post-Workout | 175g high-protein skyr, 6 egg whites | ~38g | ~5g | ~0g | ~190 kcal |
| Dinner – Skewers | 2 pork skewers, bacon removed except 1 cube | ~35g | ~2g | ~12g | ~280 kcal |
| Dinner – Sausage | 1 grilled sausage | ~15g | ~1g | ~20g | ~250 kcal |
| Dinner – Steak | ~175g dry, marinated beef steak (not fatty) | ~40g | ~0g | ~18g | ~320 kcal |
| Dinner – Bacon | 1 small bacon cube | ~2g | ~0g | ~3g | ~40 kcal |
| Dinner – Rice | ~2 portions rice with peas & a little oil | ~6g | ~50g | ~8g | ~330 kcal |
| Dinner – Pasta | ~1 portion plain small pasta (no oil) | ~6g | ~40g | ~1g | ~250 kcal |
| Dinner – Veggies | Grilled/cooked veggies (zucchini, peppers, tomatoes in oil) | ~2g | ~8g | ~6g | ~100 kcal |
| Drinks | 1 Ichnusa Limone, 1 gin tonic, 4 red wine, 2 half-shots limoncello, ½ shot mirto | ~0g | ~71g | ~0g | ~730 kcal |
| Snack – Melon | ~250g honeydew melon | ~1.5g | ~15g | ~0g | ~60 kcal |
| Snack – Decaf | 1 small decaf cappuccino | ~3g | ~5g | ~3g | ~60 kcal |
| TOTAL | ~180g | ~231g | ~94g | ~3,090 kcal |
¶ 📅 Date: 2025-07-14
¶ 🧠 Reflection & Notes
today would be rest day. The temperatures are hot but bearable.
I walked down cliffs to the ocean and up again. Thats plenty hard with that heat
¶ 💪 Body Metrics
- Weight: -
- Waistline: -
¶ 🔥 Workout Summary
walking down steep cliffs and hiking / climbing up again
¶ 🛌 Recovery & Pain Notes
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 1 large cappuccino, 350g Milbona skyr, 1 avocado | ~36g | ~25g | ~22g | ~450 kcal |
| Midday Snack | 2 scoops Italian gelato (mango & pistachio), 1 cappuccino | ~5g | ~40g | ~12g | ~300 kcal |
| Lunch Snack | Sandwich with Sardinian salsiccia, 4 grain/oat crackers, 1 peach | ~18g | ~40g | ~20g | ~500 kcal |
| Dinner | 300g beef steak, 200g Mozzarella di Bufala | ~72g | ~3g | ~52g | ~950 kcal |
| Fruit | Slice of watermelon (~150g) | ~1g | ~11g | ~0g | ~45 kcal |
| Evening Snack | 700ml Aranciata Zero, 175g Milbona High Protein Mousse | ~20g | ~5g | ~3g | ~160 kcal |
| TOTAL | ~152g | ~124g | ~109g | ~2,405 kcal |
¶ 📅 Date: 2025-07-13
¶ 🧠 Reflection & Notes
today would be leg day. My legs are sore.
I climbed down to the ocean and back up.
¶ 💪 Body Metrics
- Weight: -
- Waistline: -
¶ 🔥 Workout Summary
climbing down to ocean and back up
¶ 🛌 Recovery & Pain Notes
heavy soreness in legs
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 350g Milbona Skyr (31g protein), 1 avocado, 1 large cappuccino | ~38g | ~20g | ~25g | ~460 kcal |
| Snack 1 | 2 bananas, 1 flat peach, 2 cappuccinos | ~5g | ~70g | ~4g | ~310 kcal |
| Lunch | 2 slices tomato pecorino salad (very little oil), 2 slices ham, small potato salad | ~25g | ~25g | ~20g | ~400 kcal |
| Snack 2 | 1 sardic quark dessert, 1 small coconut gelato ball | ~6g | ~40g | ~12g | ~310 kcal |
| Dinner | Pizza Bufala (with rich olive oil & salt), 660ml Coca-Cola | ~25g | ~120g | ~35g | ~950 kcal |
| Late Meal | 35g whey, 2× canned tuna (39g protein each), 1 peach | ~106g | ~67g | ~8g | ~730 kcal |
| TOTAL | ~205g | ~342g | ~104g | ~3,160 kcal |
¶ 📅 Date: 2025-07-12
¶ 🧠 Reflection & Notes
This morning I went paddling with 2 colleagues of my mom.
Standup paddling on the ocean to an iland and cyrcling it. That was very, very beautiful - and also very, vary exhausting. Especially on my legs trying to balance the paddle board constantly, which i did not expect. Later on also my arms were exhausted. We took 2-3h around the iland. Luckylie the water was almost flat. And still it was quite challenging for me. Those two looked so calm on the paddle board.
I did an upper body improvised day. we had guests over.
I did pull ups on a large timberframe and collected a big stone in the garden which I packed into my backpack for curls. Not entirely happy with the solution. Perhaos I'll find something better.
Also climbed down to the ocean today. Can really feel it in my calfs
¶ 💪 Body Metrics
- Weight: -
- Waistline: -
¶ 🔥 Workout Summary
2h standup paddling on ocean around isle
pull ups, chin ups, curls with stone
climb down to ocean and back up
¶ 🛌 Recovery & Pain Notes
- Soreness:
e.g., triceps, low back - Pain or Injury:
e.g., wrist pain gone, slight neck stiffness - Recovery Aids:
e.g., stretching, magnesium
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 1 avocado, 1 large cappuccino, 200g Milbona protein milkrice, 350g Milbona protein skyr | ~38g | ~40g | ~20g | ~500 kcal |
| Lunch | 35g whey shake | ~28g | ~2g | ~1g | ~150 kcal |
| Afternoon | 300g beefsteak, 1 avocado, 350g Milbona protein skyr | ~75g | ~18g | ~38g | ~750 kcal |
| Snack 1 | 1 mojito, 1 glass red wine | ~0g | ~20g | ~0g | ~180 kcal |
| Snack 2 | Double potato salad, tomato salad (light oil), 2 slices ham, Pecorino (~30g) | ~20g | ~30g | ~15g | ~400 kcal |
| Evening Add-ons | 1 large decaf cappuccino, 200g protein milkrice, 350g skyr (Milbona) | ~33g | ~25g | ~6g | ~330 kcal |
| Total | ~194g | ~135g | ~80g | ~2,310 kcal |
¶ 📅 Date: 2025-07-11
¶ 🧠 Reflection & Notes
today is rest day. We are still on the travel.
After arriving with the ferry, I went shopping. Focussed on healthy stuff. Skyr, water melon, beef steak, some veggies.
I climbed down the steep cliffs to the ocean to fish.
the way was longer than I expected - which I noticed on the intense hike back up in the sun
¶ 💪 Body Metrics
- Weight: -
- Waistline: -
¶ 🔥 Workout Summary
climbing down cliff to ocean
¶ 🛌 Recovery & Pain Notes
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 1 small cappuccino, 1 croissant, 4 rice crackers | ~7g | ~35g | ~12g | ~270 kcal |
| Lunch | 300g beef steak, 300g Maultaschen (meat-filled) | ~70g | ~40g | ~35g | ~750 kcal |
| Snack | 500g watermelon | ~2g | ~35g | ~0g | ~150 kcal |
| Snack 2 | 350g Milbona raspberry skyr | ~31g | ~25g | ~3g | ~230 kcal |
| Snack 3 | Small fried fish (~35g edible) | ~7g | ~0g | ~1.5g | ~50 kcal |
| Dinner | Mixed grilled meat (approx. 300g), grilled vegetables (approx. 200g) | ~60g | ~10g | ~35g | ~600 kcal |
| Pizza + Bread | 3 slices margherita pizza + 3 pieces pizza bread | ~18g | ~85g | ~18g | ~600 kcal |
| Drinks + Dessert | 4 glasses red wine + lemon sorbet with sparkling wine | ~0g | ~35g | ~0g | ~300 kcal |
| Total | ~195g | ~265g | ~104g | ~2,950 kcal |
¶ 📅 Date: 2025-07-10
¶ 🧠 Reflection & Notes
today is the travel to Sardegna. Travel time is over 24h. No legs workout.
keeping up with my food targets will be a challenge the upcoming days I guess.
¶ 💪 Body Metrics
- Weight: -
- Waistline: 92.5
¶ 🔥 Workout Summary
no workout
¶ 🛌 Recovery & Pain Notes
none
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 500g beans (cooked), 1 tbsp butter, 1 tbsp olive oil, 500g lean quark, 1 tbsp honey | ~60g | ~50g | ~40g | ~950 kcal |
| Morning Snacks | 3 salami & cheese whole grain sandwiches | ~30g | ~60g | ~30g | ~700 kcal |
| Lunch | 5 rice crackers, 1 beer (Ichnusa, 330ml) | ~5g | ~40g | ~0g | ~350 kcal |
| Dinner | Large breaded schnitzel, potato wedges (~200g) | ~25g | ~40g | ~50g | ~800 kcal |
| Snack (planned) | – | – | – | – | – |
| TOTAL | ~122g | ~190g | ~120g | ~2,800 kcal |
¶ 📅 Date: 2025-07-09
¶ 🧠 Reflection & Notes
Today Im preparing for the holiday with my mom. Packing all the stuff.
Its upper body day
¶ 💪 Body Metrics
- Weight: -
- Waistline: 93 cm
¶ 🔥 Workout Summary
did an extensive workout before the holiday. Upper body, pull ups, curls, rows, push ups, dips. Full program
¶ 🛌 Recovery & Pain Notes
- Soreness:
e.g., triceps, low back - Pain or Injury:
e.g., wrist pain gone, slight neck stiffness - Recovery Aids:
e.g., stretching, magnesium
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 2 cappuccinos (no sugar), 200g Maultaschen, 1 egg | ~20g | ~20g | ~14g | ~270 kcal |
| Lunch | 1 beef steak (approx. 250g raw), butter (5g), black coffee, 1L iso drink | ~45g | ~20g | ~15g | ~400 kcal |
| Snack | 35g whey protein shake, 1 handful sultanas | ~28g | ~25g | ~2g | ~250 kcal |
| Dinner | 500g green beans, 1 tbsp butter, 1 tbsp olive oil | ~10g | ~12g | ~22g | ~300 kcal |
| Dessert | 500g quark + 1 tbsp honey | ~42g | ~25g | ~2g | ~375 kcal |
| Add-on | 1 avocado, 200g scamorza (semi-soft cheese) | ~30g | ~10g | ~45g | ~600 kcal |
| Total | 175g | 112g | 100g | 2,195 kcal |
¶ 📅 Date: 2025-07-08
¶ 🧠 Mindset & Reflection
-
How did I feel during training?
The training felt very good. It felt like a new pr. But the numbers do not really look like it (specifically push ups were weak) -
Am I showing up consistently?
I have had a lot of trouble showing up consistently (holidays, injuries and lack of motivation for leg day) -
What worked? What didn’t?
Most things worked well. What did not really work yet were the clicky pedals for the bycicle. Perhaps settings need to be adjusted, or I need to switch to a more premium brand after all. I feel insecure with them. -
Motivation level: 🔥🔥🔥 / 5
¶ 💪 Body Metrics
I was quite concerned with the stagnating weight and rising/stagnating waistline but the moving average seems to paint a good picture. The scale is going down ever so slightly, if even. But the waistline paints a clear picture. I will need to watch it closely and measure waistline every day (move meter to the bathroom).
¶ 🏋️ Workout Performance
Workout performance is hard to judge, since I creased the weight. I can only move less total volume.
| Exercise | Max/Score | Change |
|---|---|---|
| Pull-ups (neg/full/assisted) | 0.75 | +0.75 |
| Chin-ups (full) | 4 x 1 | +3.5 |
| Push-ups | 2 x 4 | -10 |
| Dips | 0.5 | +0.5 |
| DB curls & OH press | 42 x 14 | +2 kg |
| DB rows | 60 x 22 | +5 kg |
| front raises | 30 * 5 | +5 kg |
| leg raises | 3 x 3 | -1 |
¶ 🧠 Summary Thoughts
- Where am I gaining fastest?
chin ups right now - Where am I stuck?
not yet determinable - What needs attention next cycle?
consistent tape measurement for waistline
¶ 📅 Date: 2025-07-06
¶ 🧠 Reflection & Notes
Today is Sunday, upper body day.
Training was amazing. Curls were good, did multiple full chin ups with short break in between.
¶ 💪 Body Metrics
- Weight: 102.3 kg
- Waistline: 94 cm
¶ 🔥 Workout Summary
started with 1.5 chin ups, 3/4 pull up ⭐
multiple full chin ups, each with a short break in between.
reverse pullups & chin ups till failure
started with 10 Dumbbell curls (sets till failure)
10 dumbbell rows (sets till failure)
10 front raises (3 sets)
2x4 Push ups
training today felt great. finally a bigger session again with good results
¶ 🛌 Recovery & Pain Notes
slight pain in strained muscles after training, faded quickly.
slight pain in right knee during training. Adjustet positioning.
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 500g High Protein Quark (Milbona), 2 large cappuccinos | ~60g | ~20g | ~5g | ~450 kcal |
| Lunch | 1 banana, 1L iso drink, 1 Lidl 50% protein bar | ~30g | ~45g | ~10g | ~400 kcal |
| Snack | 1 handful nuts | ~3g | ~5g | ~20g | ~200 kcal |
| Dinner 1 | Veggie pasta bowl (approx. 400g), estimated | ~20g | ~50g | ~10g | ~450 kcal |
| Dinner 2 | Rice w/ fish (small portion), raspberry tart (160g), vanilla milk drink | ~30g | ~65g | ~20g | ~650 kcal |
| Late | Whey shake (75g whey) | ~60g | ~5g | ~3g | ~320 kcal |
| Snack | 1 additional handful nuts | ~3g | ~5g | ~20g | ~200 kcal |
| Total | 206g | 195g | 88g | 2,670 kcal |
¶ 📅 Date: 2025-07-05
¶ 🧠 Reflection & Notes
recovery day. Did some pull up attempts every now and then
¶ 💪 Body Metrics
- Weight: 102.9 kg
- Waistline: -
¶ 🔥 Workout Summary
some individual pull up tests during the day
¶ 🛌 Recovery & Pain Notes
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 500g Milbona High Protein Quark (vanilla), 1 large cappuccino, 2 eggs, 4 handfuls cherries | ~60g | ~30g | ~20g | ~600 kcal |
| Lunch | 2 bananas, 2 eggs, ~200g cooked pasta, 2 cherry tomatoes, 1 mini Babybel, 500g Milsani Skyr (cherry) | ~55g | ~80g | ~20g | ~790 kcal |
| Dinner | 1 Döner with added 70g feta cheese | ~45g | ~40g | ~35g | ~700 kcal |
| Snack | 1 Mini Babybel, 1 Lidl 50% Protein Bar (Coconut) | ~27g | ~12g | ~13g | ~300 kcal |
| Total | ~187g | ~162g | ~88g | ~2,390 kcal |
¶ 📅 Date: 2025-07-04
¶ 🧠 Reflection & Notes
This day would have been Leg day. I skipped it. I was so excited with my AI Project, went to my Mom and presumably the insecurity with my clicky pedals...
did some pull up trials every now and then. Great to have a machine at home
¶ 💪 Body Metrics
- Weight: 102.3 kg
- Waistline: 96 cm
¶ 🔥 Workout Summary
skipped Leg Day
some individual pull up tests during the day
¶ 🛌 Recovery & Pain Notes
no pain, training in the morning was really bad
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 500g Milsani High Protein Grießpudding Nature, 2 cappuccinos (no sugar) | ~45g | ~25g | ~7g | ~320 kcal |
| Lunch | 80g beef salami, 450g moussaka | ~50g | ~55g | ~51g | ~770 kcal |
| Dinner | 2 avocados, 2 eggs, 1 LIDL 25% protein bar (lemon), 1 banana | ~38g | ~45g | ~53g | ~770 kcal |
| Late Meal | 3 thick slices bread with cheese, salami, and a bit of butter | ~30g | ~60g | ~30g | ~620 kcal |
| Snack | 1 handful cherries | ~1g | ~10g | ~0g | ~45 kcal |
| Total | ~164g | ~195g | ~141g | ~2,525 kcal |
¶ 📅 Date: 2025-07-03
¶ 🧠 Reflection & Notes
Today I did workout early in the morning.
Dumbbell curls and rows were okay'ísh, pull up training was absolutely horrendous.
I felt weak, could not even do 3 reverse pull ups. chat GPT told me to not train in the evening, but it was pulling me hard and I felt strong.
Managed to do a full chin up in the evening and was able to complete my pull up training.
¶ 💪 Body Metrics
- Weight: 101.3 kg
- Waistline: 93.5 cm
¶ 🔥 Workout Summary
3 reverse pull ups, 3 reverse chin ups
dumbbell curls (only managed 4-5 per set, 3 sets)
dumbbell rows (managed ~10 per set, 3, sets)
3 push ups, till failure
3x10 front raises
evening: 1 chin up, reverse pull ups and chin ups will failure
¶ 🛌 Recovery & Pain Notes
very light soreness
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 1L iso drink, 2 cappuccinos (no sugar), 500g Milbona High Protein Vanilla Quark-Creme | ~62g | ~30g | ~5g | ~335 kcal |
| Lunch | 1 portion pork roast (no added fat), 450g cooked pasta, 1.5 avocados, 1 banana | ~55g | ~120g | ~70g | ~1,100 kcal |
| Dinner | 125g canned Lyoner, 450ml fresh carrot juice, 2 handful cherry tomatoes | ~20g | ~29g | ~25g | ~420 kcal |
| Snacks | 1 iced tea (130 kcal), 1 cappuccino, 1 large honeydew melon (≈1.5 kg flesh), 1 LIDL 50% coconut protein bar | ~27g | ~60g | ~10g | ~470 kcal |
| Total | ~164g | ~239g | ~110g | ~2,325 kcal |
¶ 📅 Date: 2025-07-02
¶ 🧠 Reflection & Notes
Today is rest day. Nothing special. It pulls me to do workout again. But I leave it be.
I have trouble remembering wether I took creatine in the morning or not. Thinking of a solution.
¶ 💪 Body Metrics
- Weight: 102 kg
- Waistline: -
¶ 🔥 Workout Summary
no workout
¶ 🛌 Recovery & Pain Notes
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 1 large black coffee, 1 Aldi 50% protein bar, 400g beef steak | ~80g | ~20g | ~30g | ~700 kcal |
| Lunch | 500g Skyr, 1 large black coffee | ~50g | ~25g | ~0g | ~300 kcal |
| Snack 1 | 1 very small avocado | ~2g | ~2g | ~10g | ~100 kcal |
| Snack 2 | 3 handfuls roasted nuts | ~15g | ~10g | ~30g | ~450 kcal |
| Snack 3 | 2 cheese-covered pretzel twists | ~20g | ~60g | ~20g | ~520 kcal |
| Snack 4 | 500g blueberry Skyr (Milsani) | ~30g | ~30g | ~1g | ~260 kcal |
| Total | ~197g | ~147g | ~91g | ~2,330 kcal |
¶ 📅 Date: 2025-07-01
¶ 🧠 Reflection & Notes
Today will be the first leg-day after my injury. Ill take it slow. Probably no hill. Perhaps ill ride to obi instead to see how it goes. I need to buy something there anyways.
I feel quite bloated today. In contrast to the recent days. I had issues going to the Toilet.
Bycicle round only in the Flat. I've had problems with my new click pedals: Trouble stepping in and they would click out way to easy leading to insecure and uncomfortable situations. I have to check if I can adjust them better
¶ 💪 Body Metrics
- Weight: 102.9 kg
- Waistline: 97 cm
¶ 🔥 Workout Summary
bycicle round in the flat around the block
¶ 🛌 Recovery & Pain Notes
- Soreness:
e.g., triceps, low back - Pain or Injury:
e.g., wrist pain gone, slight neck stiffness - Recovery Aids:
e.g., stretching, magnesium
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 2 cappuccinos (no sugar), 500g magerquark with 1.5 tbsp honey | ~45g | ~25g | ~5g | ~350 kcal |
| Lunch | Sandwiches (protein bread, little butter, 2 slices Gouda total) | ~30g | ~20g | ~20g | ~400 kcal |
| Dinner | 1 beef steak, 1 mini Babybel, 1 slice protein bread, 2 handful cherries, 1 iced tea (130 kcal) | ~45g | ~35g | ~15g | ~520 kcal |
| Total | ~120g | ~80g | ~40g | ~1,270 kcal |
¶ 📅 Date: 2025-06-30
¶ 🧠 Reflection & Notes
Surprisingly the soreness went away today. (Almost) fully.
I noticed that my body did not have full performance and was by far not as powerful as last time.
The added weight made everything even quicker. I failed to feel a really good pump I felt one but not really good.
I will see if my Body adjusts to the additional weight. The row weight increase was perfect. the curl weight a little too much (can do 3 curls left and 8 on the right arm, failure is not as graudual. It just makes stop at some point)
¶ 💪 Body Metrics
- Weight: 102.5 kg
- Waistline: 97.5 cm
¶ 🔥 Workout Summary ⭐
did the normal training today:
- reverse pull ups
- reverse chin-ups
- dumbbel curls with overhead presses
- dumbbell rows
- angled front raises
- push ups
- leg raises
I increased the weights on the dumbbells: ⭐
- increased the curl dumbbel by 2.5kg -> 14.5 kg (was almost too much) I note my left arm is considerably weaker ⭐
- Increased the row dumbbel by a lot (5kg) -> 22kg and it was just right. I notice that my core is having difficulty with this weight, and is on its limit ⭐
- added 2 small dumbbells (5 kg each) for the front raises. ⭐
¶ 🛌 Recovery & Pain Notes
No more Problem with digestion.
Leg is slowly healing
I do have issues with my right foot cramping. Especially with increased weights
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 2 cappuccinos (no sugar), 500g Milsani Protein Grießpudding Zimt, 1 croissant, 1 small piece juicy cake | ~40g | ~60g | ~20g | ~550 kcal |
| Lunch | 1 cappuccino, 2 sandwiches (protein bread, little butter, 2 slices Gouda, 8 slices Bierschinken) | ~45g | ~25g | ~30g | ~550 kcal |
| Dinner | ¾ portion leftover mashed potatoes, 1 egg, 1 mini Babybel, 1 Nutramino protein bar (55g coconut), 1 cappuccino with 1 tsp honey, 1 whole honey melon, 1 beef steak | ~65g | ~60g | ~38g | ~880 kcal |
| Snacks | 2 big handfuls roasted nuts, 1L isotonic drink | ~10g | ~30g | ~40g | ~500 kcal |
| Total | ~160g | ~175g | ~128g | ~2,480 kcal |
¶ 📅 Date: 2025-06-29
¶ 🧠 Reflection & Notes
Today is rest-day. the Soreness is intense. I hope im good for training tomorrow, otherwise ill do light technique work...
¶ 💪 Body Metrics
- Weight: 102 kg
- Waistline: 97.5 cm
note: measuring on midday and now with an actual tape measure rather than rope. Measurement might be skewed.
¶ 🔥 Workout Summary
¶ 🛌 Recovery & Pain Notes
- Soreness:
e.g., triceps, low back - Pain or Injury:
e.g., wrist pain gone, slight neck stiffness - Recovery Aids:
e.g., stretching, magnesium
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 2 handful cherries, 2 small Aldi smoothies, 1 small pork steak with pepper sauce | ~30g | ~35g | ~15g | ~430 kcal |
| Lunch | 1 beef steak (258g), 1 can tuna, sandwich (2 slices Aldi protein bread, 1 slice Gouda, 4 slices Bierschinken) | ~75g | ~25g | ~35g | ~700 kcal |
| Dessert | 200g Milsani High Protein Vanilla Mousse, 3 handful fresh cherries | ~25g | ~35g | ~7g | ~360 kcal |
| Dinner | 1 boiled egg, 1 handful roasted nuts, 2 slices protein bread with Bresso light, ¾ instant mashed potatoes w/ broth, 1 mini Babybel | ~35g | ~40g | ~35g | ~640 kcal |
| Total | ~165g | ~135g | ~92g | ~2,130 kcal |
¶ 📅 Date: 2025-06-28
¶ 🧠 Reflection & Notes
Today im at my grandma in Offenburg. Really Good Food. It would be leg day today.
Ill still skip dur to the wound on my leg. I think I can start training the next session lightly.
¶ 💪 Body Metrics
- Weight: 102 kg
- Waistline: not measured
¶ 🔥 Workout Summary
none
¶ 🛌 Recovery & Pain Notes
strong soreness in chest, back and arms from intense training yesterday
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 1 small Aldi smoothie, 2 Mini Babybel | ~12g | ~16g | ~12g | ~220 kcal |
| Lunch | 2 portions Iberico pork (with green pepper sauce, potatoes, peas, carrots) | ~55g | ~40g | ~45g | ~750 kcal |
| Snack | 2 pieces apple streusel cake, 1 cappuccino | ~4g | ~60g | ~22g | ~520 kcal |
| Drinks | 1L Orangina | ~0g | ~100g | ~0g | ~400 kcal |
| Dinner | 1 small Aldi smoothie (250 ml), 2 slices protein bread with Bresso light | ~25g | ~30g | ~10g | ~300 kcal |
| Total | ~96g | ~246g | ~89g | ~2,190 kcal |
¶ 📅 Date: 2025-06-27
¶ 🧠 Reflection & Notes
First fully fledged upper Body training in a while. It was exhaustive. And good.
I focussed a lot on technique and on writing everything down meticulously.
This training acts as a baseline It was very exhaustive and around 2.5h. Im looking to improve this in the future. I think the reverse pull ups ate a lot of time with the 30 seconds between each rep.
¶ 💪 Body Metrics
- Weight: 101.7 kg
- Waistline: not measured
¶ 🔥 Workout Summary
Warmup:
2* 20s dead hangs, loosing geip on second iteration till end
Pull Ups:
- No pull up from full hang
- One pull up from standing ⭐
- 3/4 chin up from full hang
- 2 chin ups in a row from stand (not all the way down hanging n downwards movement) ⭐
Trying technique and pull ups from dead hangs:
There seems no chance to overcome initial inertia from dead hand to pull up… arms seem to be locked in a weird way/initial pain in joint at certain angle relatively at beginning.
Several tries from full hang, no success yet.. got pain in my shoulder. I think I’m strong enough now to overcome the inertia but the technique is missing.. feel pump in my forearms. Proceed to reverse pull ups till failure, 5 seconds each…
- total reverse pull ups (1 each, 30 seconds cooldown): 12
Failure on 13 (Max 3 seconds) - 5 reverse chin ups after a short break
Sudden failure
Push Ups:
- 3 set of 5 ⭐
- 1 set of 3
Dips:
- no chance on dips, Can only manage half
- 3 half reverse dips total.
Dumbbell curls with overhead pushes (12kg):
- Right: 10 reps
Left: 8 reps - Right: 9
Left: 7 - Right: 6
Left: 5
Dumbbell Rows (17kg):
- Right: 17
Left: 20 - Right 17
Left: 12 - Right: 13
Left: 16
Leg Raises:
10
Physical exhaustion, undersugar, close to fainting
¶ 🛌 Recovery & Pain Notes
almost fainted during dumbbell rows. Also had issues with craps in right foot.
leg wound is finally getting more stable. I think i dont need a bandage anymore.
Diarrhea came back. Im suspecting either the eggs, the quark, the rapfen or the whey/creatine.
My body hard rejects the rapfen, the eggs didnt taste good either. Quark seems to be rough now as well. And that whey... no comment on that. I liked the one from dm, no fat.
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 2 eggs, 2 cappuccinos, 200g quark with oats, milk, 40g whey | ~45g | ~30g | ~14g | ~420 kcal |
| Lunch | Goat cheese tortellini (small portion), 3 fish meatballs, 500ml Apfelschorle, 1 cappuccino | ~30g | ~35g | ~15g | ~480 kcal |
| Dinner | 1 mini Babybel, 1 small Aldi smoothie, 2 handful cherries, 500g Milsani protein Grießpudding Zimt | ~50g | ~60g | ~12g | ~520 kcal |
| Snack 1 | 2 big handfuls roasted nuts | ~12g | ~10g | ~40g | ~500 kcal |
| Snack 2 | 1 mozzarella light (125g), 2 slices protein bread + 2 tbsp Bresso Light | ~25g | ~30g | ~10g | ~300 kcal |
| snack 3 | 1 slice protein bread with bresso, 1 mini baby bell | ~10g | ~5g | ~10g | ~190 kcal |
| Total | 172g | 170g | 101g | 2,660 kcal |
¶ 📅 Date: 2025-06-26
¶ 🧠 Reflection & Notes
I have a hard time getting my nutrition down. I think ill throw the raspberry whey. Even a teaspoon peaks through an entire bowl with quark, oats and 60g chocolate whey. Its absolutely ridiculous.
The fish was also essentially unedible. I dont knwo if it was the sensation of chewing on the bones or if it was the mossy flavour my body literally said: Nope im not eating that. Even with tomato sauce I only brought 2 down.
¶ 💪 Body Metrics
- Weight: 102.5
- Waistline: 96 cm
¶ 🔥 Workout Summary
recovery day
¶ 🛌 Recovery & Pain Notes
the wound on my leg takes a long time to recover. it really was insane.
Diarrhea better today.
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 4 cappuccinos, 2 cups oats with milk, 45g whey | ~40g | ~55g | ~12g | ~500 kcal |
| Lunch | 500ml Apfelschorle, 2 eggs, 220g tortelloni with tomato sauce | ~25g | ~60g | ~20g | ~650 kcal |
| Dinner | 2 chicken breasts, 250g quark with milk, whey, oats | ~75g | ~30g | ~6g | ~580 kcal |
| Total | 140g | 145g | 38g | 1,730 kcal |
¶ 📅 Date: 2025-06-25
¶ 🧠 Reflection & Notes
Good start into the Morning. My mouth was dry. I drank one liter, went to bed again, slept 2 hours more. My mouth is dry again. I think the Water is going back to the muscles.
Taking Creatine since 6 days. The loading phase is almost over. Never mix it with whey. It's terrible. However, it seems to blend in really well with iso drink. I do 10g in the morning, 10 in the evening. And soon its 5g overall.
I noticed a visible change in body composition. I think my Love handles reduced by a lot, while my chest/shoulder area grew considerably. Waistline measurement today was a big surprise. Perhaps I was bloated yesterday because of the diarrhea still.
Im quite hungry this Morning. I think everything is normalizing.
¶ 💪 Body Metrics
- Weight: 102 kg
- Waistline: 93 cm
¶ 🔥 Workout Summary
No workout today.
¶ 🛌 Recovery & Pain Notes
wound on leg is painful, but not wet or open.
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 1 isotonic drink (500ml), 250g quark with 60g whey, oats, milk | ~60g | ~25g | ~6g | ~440 kcal |
| Lunch | 1 zucchini, 1 egg, 480g peaches | ~10g | ~40g | ~6g | ~360 kcal |
| Dinner | 125g Schinkenwurst, 400g Semmelknödel, 200g canned sardines in tomato sauce (Aldi) | ~45g | ~70g | ~55g | ~980 kcal |
| Late Snack | 200g Semmelknödel (leftovers), 25g whey protein | ~20g | ~40g | ~6g | ~440 kcal |
| Total | 135g | 175g | 73g | 2,220 kcal |
¶ 📅 Date: 2025-06-24
¶ 🧠 Reflection & Notes
Diarrhea has gotten better, but still a little there. butt is wound. Leg is getting better. Decided to do upper body training as per calendar, but reduced set. Tomorrow I will not do leg day still.
My strength and endurance has gone down a bit. I notice it in dumbbell curls as well as pull ups. Still managed to do one chin up but no pull up. Did reverses, and some curls. Thats pretty much it. Drank a lot. I need to get some Proteins and calories in. Lost a lot of weight, probably due to diarrhea. on the ther hand im back on pre-holiday level.
I have bad pimple flaring again. This time in my beard. Chin and under jaw. Big, deep under. not really poppable.
Did some recordings of training for the first time. I want to put a copro mount on the mirror. Perhaps on the side. I just placed it on the chair this time
¶ 💪 Body Metrics
- Weight: 101.4 kg
- Waistline: 96cm
¶ 🔥 Workout Summary
1 chin up
reverse chin ups and reverse pull ups till ineffective.
dumbbell curls with sets till it felt very straining.
Felt a good pump in my lats for the first time during reverses. Faded away quickly but it was definitely there.
Pump in biceps was not as good as usual and especially my left arm seemed weak.
Also did some leg raises. they didnt feel intense. luckylie i didnt do to many. I feel wrecked now.
also attempted some dips but there just seems no way.
The new Wall Mirrors prooved quite handy. I coud examine my muscle groups better and make sure I had good form doing the biceps curls. My arms are growing but I am still not happy about them in relaxed state. Nerd Potato guy arms. I took time t see which movements activate which muscle, and figured front arm raises with the arms not straight but somewhat diagonally to the side would activate the muscle between biceps and triceps. I think that's what's missing.
attempted some front arm raises but my weights are too heavy.
I then stopped training because I was sweating a lot and the wound started to burn ever more intensely.
All in all, I think im happy with the training, despite the circumstances. I like it when I feel it after. Feels like I've done enough.
¶ 🛌 Recovery & Pain Notes
strong burn after toilet due to diarrhea. Applied eutra which helped.
Compress stayed almost completely clean over night. skin is forming under. No crusting.
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 2 boiled eggs, 2 cappuccinos (no sugar) | ~14g | ~4g | ~10g | ~160 kcal |
| Lunch | 500g magerquark, 50g whey, splash of milk & oats, 1 tbsp honey | ~70g | ~30g | ~5g | ~500 kcal |
| Snack | 1L isotonic sports drink, 1 Aldi 50% protein bar | ~26g | ~40g | ~9g | ~370 kcal |
| Dinner | 177g dry rice (cooked) with Bud Spencer pan (beans, tomatoes, light bacon) | ~20g | ~135g | ~10g | ~680 kcal |
| Late Snack | 25g whey, 1 boiled egg | ~21g | ~1g | ~6g | ~130 kcal |
| Total | 151g | 210g | 40g | 1,840 kcal |
¶ 📅 Date: 2025-06-23
¶ 🧠 Reflection & Notes
I'm very glad to be back home.
I want to train so badly. But Mommy AI says I'm not allowed to. The wound finally seems to get better. Specifically the strike over the chinbone seems to be fading, the wound seems to be getting smaller, the shore is almost completely solved and if im interpreting the picture correctly, it seems that skin is forming.
¶ 💪 Body Metrics
- Weight: 102.7 kg
- Waistline: 96 cm
¶ 🔥 Workout Summary
¶ 🛌 Recovery & Pain Notes
Have problems with the toilet today... diarrhea.
probably from either the Mohnschnecke or the börek. because I can see the poppy seeds..
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 90g whey protein, 2 cappuccinos | ~60g | ~6g | ~4g | ~320 kcal |
| Lunch | 500g lean quark, 1.5 tbsp honey, 2 cappuccinos | ~45g | ~25g | ~5g | ~360 kcal |
| Dinner | 3 eggs, 2 slices smoked salmon, 1 can sardines in tomato cream (Aldi, 200g), 60g whey protein | ~80g | ~4g | ~35g | ~690 kcal |
| Total | 185g | 35g | 44g | 1,370 kcal |
¶ 📅 Date: 2025-06-22
¶ 🧠 Reflection & Notes
Mood was good during the day, despite pain in leg. Im still concerned about it. So far it doesnt seem to be infectedd but it's painful and everything in the holiday seems to be problematic to manage.
I'm happy to be back home tonight.
¶ 💪 Body Metrics
- Weight: -not tracked-
- Waistline: -not tracked-
¶ 🔥 Workout Summary
walking
¶ 🛌 Recovery & Pain Notes
Leg does not seem to get much better. I am making sure its covered well. Hamburg seems to be a rather dirty city.
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 90g whey protein shake, 1 Franzbrötchen, 1 cappuccino with milk | ~60g | ~40g | ~12g | ~540 kcal |
| Lunch | 1 plate of Schnitzel (2 pcs, 1 partially eaten), mushroom cream sauce, Spätzle, small cappuccino | ~45g | ~55g | ~35g | ~820 kcal |
| Snack | Shrimp sandwich (Nordseekrabben mit Remoulade) | ~25g | ~30g | ~20g | ~430 kcal |
| Snack | 1 Mohnschnecke, 1 small Börek | ~9g | ~45g | ~15g | ~410 kcal |
| Dinner | 2 boiled eggs, 30g whey protein in water | ~30g | ~2g | ~10g | ~240 kcal |
| Total | 169g | 172g | 92g | 2,440 kcal |
¶ 📅 Date: 2025-06-21
¶ 🧠 Reflection & Notes
I walked a little in hamburg. Managing my foot here is problematic. available food is very problematic. I could not find normal stores. Just restaurants. I did not like the food and I couldnt walk far to explore.
Im concerned about my foot not healing properly.
¶ 💪 Body Metrics
- Weight: -not tracked-
- Waistline: -not tracked-
¶ 🔥 Workout Summary
walking in hamburg
¶ 🛌 Recovery & Pain Notes
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 1 cappuccino (no sugar), 1 big croissant, 90g whey protein shake | 45g | 35g | 18g | 550 kcal |
| Lunch | Grilled chicken salad with dressing and mixed vegetables Spinach-potato flatbread 2 small Coca-Cola |
35g | 100g | 30g | 850 kcal |
| Snack | 1 rhubarb lemonade (90 kcal), 1 Flensburger Radler 0.33L | 0g | 20g | 0g | 90 kcal |
| Dinner | 1 burger (restaurant-style), 60g whey protein | 65g | 45g | 35g | 800 kcal |
| Total | 145g | 200g | 83g | 2290 kcal |
¶ 📅 Date: 2025-06-20
¶ 🧠 Reflection & Notes
Today is the start of my weekend holiday. I'll have trouble to manage my food again. I wonder if ill get heavier again. I started creatine intake. So likely yes anyways. I have to look out for my foot.
¶ 💪 Body Metrics
- Weight: 101.9 kg
- Waistline: 95.5 cm
¶ 🔥 Workout Summary
1 pull up
1 chin up
¶ 🛌 Recovery & Pain Notes
¶ 🍽️ Meals & Nutrition
| Meal | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Breakfast | ~730 kcal | ~99g | ~51g | ~12g |
| Lunch | ~730 kcal | ~77g | ~30g | ~34g |
| Afternoon | ~470 kcal | ~35g | ~37g | ~9g |
| Evening | ~753 kcal | ~29g | ~50g | ~37g |
| Late Meal | ~905 kcal | ~34g | ~74g | ~47g |
| Total | ~3588 kcal | ~274g | ~242g | ~139g |
¶ 📅 Date: 2025-06-19
¶ 🧠 Reflection & Notes
Mood is Mixed. On one Hand, I'm so happy that the Flat is finallly empty and rebuilt. It feels like a restart.
On the other hand, my Injury is dragging my Mood down a lot. I've had a lot of injuries lately. Some related to training, most unrelated. I dont know what it is. It almost seems like a Universal law. One event never comes alone. There is no one bad thing happening. Not it comes all at once, pushing you down under. And whats even more... It's all ways simmilar events. all of a sudden a lot in the car breaks. or you are walking and your right chinbone hurts... then of course a closet falls on your right chinbone.
I think I'll call it the Bechtold Principle. One event rarely comes alone. They always group and come in packs.
¶ 💪 Body Metrics
- Weight: 102.2 kg
- Waistline: not measured
¶ 🔥 Workout Summary
1 pull up
1 chin up
¶ 🛌 Recovery & Pain Notes
Walking a lot is still plenty painful. The wound is still juicing. Im slightly concerned for the holiday.
¶ 🍽️ Meals & Nutrition
unknown
¶ 📅 Date: 2025-06-18
¶ 🧠 Reflection & Notes
The wound is slowly starting to heal. I shouldnt do much today, but I couldnt help it. Probably not the best choice, especially on painkillers.
Did a makeover of my flat. Not complete but its gotten far. Threw old chair and carpet. Threw old pin board from Dominique. Gote more stuff from ikea (big mirrors for my workout corner). Got a pull up station, cleaned the flat.
And finally. I couldnt help myself but try the station briefly. At least one attempt. AND: I achieved my first Pullup and one chin up right after. I dint do any further because of my leg, but that was MAJOR progress. A first. And: Both where relatively clean for my standards. I mean probably not technically clean but:
Right out of stand. No jumping, no wiggling up. Just a clean movement.
The wound is starting to close. Its still quite bad. But it could all have been worse.
¶ 💪 Body Metrics
- Weight: 102.3 kg
- Waistline: not measured.
¶ 🔥 Workout Summary
one clean pull up
one clean chin up
¶ 🛌 Recovery & Pain Notes
wound on chin bone is starting to close. No majr training currently.
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 135g rice waffles | ~10g | ~95g | ~4g | ~450 kcal |
| Lunch | IKEA chicken nuggets (~5 pcs), 2 IKEA panzerotti | ~35g | ~70g | ~32g | ~700 kcal |
| Snack 1 | 500g magerquark with jam | ~60g | ~25g | ~1g | ~350 kcal |
| Snack 2 | 500g cooked beetroot | ~6g | ~45g | ~0g | ~200 kcal |
| Extras | Cherries (200g), Paulaner Spezi (33cl), ginger-curcuma shot (150ml), IKEA green juice (250ml), 2 smoothies (500ml total) | ~5g | ~121g | ~2g | ~417 kcal |
| Late Snack | 30g whey protein drink, 1 boiled egg, 1 Aldi 50% protein bar | ~47g | ~20g | ~11g | ~400 kcal |
| Total | ~163g | ~376g | ~50g | ~2517 kcal |
¶ 📅 Date: 2025-06-17
¶ 🧠 Reflection & Notes
the day started good. My ex Dominique picked a lot of her stuff up. But not everything and she left a huge mess.
I didnt have a clset anymore and planned that for a whole week already.
Went to Ikea, bought closet, brught it home, packed all her stuff in the rental van, left it at her door and messaged her. She was totally mad about it.
Anyways. I put together the closet and carried it to the Bedroom, which... posed difficult. It was almost 10pm and I needed tp finish. It was laying on my bed and swiss people are very strict with their night sleep rules.
Had an accident. It fell on my leg, squeesed my leg. It looked very bad, muscle was squeezed and dislocated. Right on the spot where I had injury from walking already.
no training. Had to go to the hospital in the night. The pain was terrible.
got painkillers and a tetanus shot.
¶ 💪 Body Metrics
- Weight: 102.8
- Waistline: 95.5 cm
¶ 🔥 Workout Summary
lifting a closet
¶ 🛌 Recovery & Pain Notes
majopr injury in lower right chinbone
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 2 cappuccinos (1 tsp sugar each), 3 eggs | ~18g | ~8g | ~15g | ~220 kcal |
| Lunch | 500g magerquark, 2 scoops oats (~40g), splash milk, 30g whey, 1 tbsp honey | ~75g | ~40g | ~5g | ~550 kcal |
| Dinner | 5 small IKEA hotdogs with fried onions, pickles, mustard + 30g whey, 1 glass isotonic drink | ~45g | ~70g | ~35g | ~750 kcal |
| Late Snack | 1 can salmon (~200g) | ~40g | ~0g | ~15g | ~300 kcal |
| Total | ~178g | ~118g | ~70g | ~1820 kcal |
¶ Logbook
¶ 📈 Performance Evaluation — 2025-06-16
¶ 🧠 Mindset & Reflection
- How did I feel during training?
The feeling during training improved. Better understanding of mz muscles, better pump,l ess sorness, performance improvments. Unfortunately many issues due to injuries, meetings and illness. - Am I showing up consistently?
Yes, I strongly believe I make the best out o my experience and current situation. - What worked? What didn’t?
Reverse Chinups seem to work, dumbbells work, bycicling works very well.
Lat activation and feeling still doesnt work, normal pullups continue to struggle. - Motivation level: 🔥🔥🔥 / 5
impaired by felt lack of progress (pull-ups) and frequent injuries, meetings, illness, weather.
¶ 💪 Body Metrics
| Metric | Value | Change (vs. last) |
|---|---|---|
| Weight (kg) | 103 kg | - |
| Waist (cm) | 98 cm | - |
| Body Fat (%) | 20.4 % | - |
| Weighted Average | 60.03 |
¶ 🏋️ Workout Performance
| Exercise | Max/Score | Change |
|---|---|---|
| Chin-ups (full) | ||
| Pull-ups (neg/full/assisted) | ||
| Push-ups | ||
| 12kg DB curls & OH press | ||
| 17kg DB rows | ||
| Dips (if active) |
📊 Weighted Average Strength Score: /
Technique/Quality improved but is still farm from perfect.
¶ 🧠 Summary Thoughts
- Where am I gaining fastest?
Fastest gains seem to be back and biceps. legs recovered fastly from past training experience. - Where am I stuck?
Still feel stuck on Pull-Ups - What needs attention next cycle?
Train more consistently: Push-Ups
¶ 📅 Date: 2025-06-16
¶ 🧠 Reflection & Notes
Today would be leg day. However. the pain in my lower leg is still there. Its gotten a little better but definitely still there. I will skip legs today entirely and focus on recovery.
¶ 💪 Body Metrics
- Weight: 103 KG
- waistline: 98 cm
¶ 🔥 Workout Summary
No workout today due to injury
¶ 🛌 Recovery & Pain Notes
Pain in lower right leg when angling foot upwards. I think goot better.
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | (None logged) | 0g | 0g | 0g | 0 kcal |
| Lunch | 4 cappuccinos (1 tsp sugar each), 300g goat cheese tortelloni + Bolognese | 30g | 70g | 35g | 800 kcal |
| Dinner | 250g lean beef steak, 400g cream spinach | 55g | 12g | 30g | 600 kcal |
| Snack 1 | 3 eggs, 30g whey protein | 37g | 2g | 20g | 330 kcal |
| Snack 2 | 1 can tuna | 42g | 0g | 4g | 200 kcal |
| Snack 3 | 1 tbsp olive oil | 0g | 0g | 14g | 120 kcal |
| Total | 164g | 84g | 103g | 2050 kcal |
¶ 📅 Date: 2025-06-15
¶ 🧠 Reflection & Notes
Mood was impaired by the pain in my lower right leg. I still wanted to work out, but particularly when moving down too fast from pull ups, I felt intense pain and tus stopped prematurely.
the pain does not seem to stem from vertical compression force but wather when I pull my foot/toes upwards. This seems to be a movement while walking and is tremendously painful.
I refrained from push ups, did not do rows and no under bar pull-ups.
¶ 💪 Body Metrics
- Weight: 103.3 KG
- waistline: 100 cm
¶ 🔥 Workout Summary
- reverse chin-ups until "falling through"
- some reverse pull-ups
- reduced set of dumbbell curls and overhead presses
Strongly reduced workout set due to intense pain in right leg
¶ 🛌 Recovery & Pain Notes
Not a lot of soreness. Pain in right leg intensified tremendously when walking > 500m
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 1 whey protein shake (~40g powder) | 40g | ~3g | ~2g | ~180 kcal |
| Snack | 2 eggs (large) | 13g | 1g | 10g | ~140 kcal |
| Snack | 2 rice waffles | 2g | 14g | 1g | ~70 kcal |
| Snack | 200g herring in tomato cream sauce | ~30g | ~10g | ~25g | ~360 kcal |
| Lunch | Pan-fried salmon fillet (~225g) | ~50g | 0g | ~30g | ~450 kcal |
| Dinner | Prosciutto pizza, 33cl Coke, 2 glasses wine | ~30g | ~90g | ~35g | ~900 kcal |
| Dessert | 1 slice light cheesecake | ~7g | ~20g | ~12g | ~220 kcal |
| Total | 172g | 138g | 115g | ~2320 kcal |
¶ 📅 Date: 2025-06-14
¶ 🧠 Reflection & Notes
The soreness in ankles and shinbone today got insane and im very glad ive gotten home. It hurts a lot to walk right now and im happy to give my feet and legs a little loger rest, until the complications stop.
Knowing that we would eat out for lunch and I would eat home for dinner I backed down a little from my breakfast, which was the right choide.
At home, I made a gorgeous dip, made out of lean quark, salt, pepper, garlic, 1 chopped and fried zucckini, olive oil, eggs and herbs. But for me, that was essentially dinner. Lots of protein, little carbs, little fat.
When I stepped on a scale, I was a little shocked. It read 104.1 kg. the waist measurement also went up again to 1 meter.
I can't wait for upper body workout tomorrow. I think, hope I got the trick for lats activation during pull ups: forarms must be parralel, facing forwards rather than sideways.
¶ 🔥 Workout Summary
10-15k steps
¶ 💪 Body Metrics
- Weight: 104.1 KG
- waistline: 100 cm
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 500g magerquark, 1 scoop whey, oats, banana, milk, 1 tbsp honey | 62g | 52g | 6g | 550 kcal |
| Lunch | Pizza prosciutto e funghi | 40g | 95g | 45g | 1050 kcal |
| Snacks | 30cl Coca-Cola, Emmi cappuccino 230ml, 2 rice crackers, 3 scoops ice cream | 16g | 87g | 30g | 776 kcal |
| Dinner | 500g magerquark, 4 eggs, 2 tbsp olive oil, 1 zucchini fried | 89g | 23g | 50g | 830 kcal |
| Total | 210g | 260g | 133g | 3306 kcal |
|
¶ 🛌 Recovery & Pain Notes
- Soreness:
none - Pain or Injury:
pain in lower right leg from walking - Recovery Aids:
wear different shoes (cross running shoes)
¶ 📅 Date: 2025-06-13
¶ 🧠 Reflection & Notes
Today is Leg day. I dont have much leg-equipment accessible and im on holiday.
But I walked around a lot (10-15km). In the end of the day, my ankles and lower shinbone have a slight burning sensation, as well as some blisters on foot sole.
the diet was hard to keep with hans but it came all together somehow.
I ate fat breakfast, Knowing that lunch will be rather rough and loaded with everything i could.
¶ 🔥 Workout Summary
10-15km walking.
¶ 💪 Body Metrics
- Weight: -
- waistline: -
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 500g magerquark, 2 bananas, 2 tbsp honey, some oats, milk, small scoop whey, cappuccino | 50g | 70g | 8g | 650 kcal |
| Lunch | 500ml Orangina, ⅓ mini watermelon, 1 avocado | 5g | 80g | 22g | 540 kcal |
| Dinner | Restaurant pizza prosciutto e funghi | 40g | 95g | 45g | 1050 kcal |
| Snacks | Whey dessert (30g whey, water, honey), cappuccino, 2 rice crackers, ¼ watermelon, 2 scoops ice cream | 32g | 60g | 13g | 410 kcal |
| Total | 137g | 325g | 92g | 2650 kcal |
¶ 🛌 Recovery & Pain Notes
soreness in ankle and lower shinbone, blisters on feet.
¶ 📅 Date: 2025-06-12
¶ 🧠 Reflection & Notes
Did a mediocre workout in the Mrning. Noticed my muscles still seem to be recovering. im quite hungry. But well see. Ill go in holiday with hans today, so calories will probably go way up. I was able to train before I left to holiday.
Hindsight:
It was very hard to keep up with hans diet. Essentially, it seems he is trying to starve himself lean by not having breakfast, only a very minor lunch and a big dinner. He seems to witness insane cravings every now and then and has a very odd way to calculate nutritional values. I would imagine he lands between 1000-2000 kcal per day (mostly excluding his cravings)
I would describe his physique as potato-man or frog-man:
skinns legs and arms but fat stomach. Kind of where I started out at, just way more extreme, since I have muscular legs, just no arms:
¶ 🔥 Workout Summary
reverse chin-ups
reverse pull-ups
roughly 5 pushups
dumbbell curls
dumbbell rows
¶ 💪 Body Metrics
- Weight: 102 KG
- waistline: 98 cm
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 1 lean protein bar (50%), 1.5L iso drink, 500g green beans, 3g coconut oil, 180g lean beef steak + herbal butter | 60g | 25g | 22g | ~600 kcal |
| Lunch | 1 avocado, 2 small chocolate whey drinks (~60g total whey protein) | 53g | 18g | 24g | ~480 kcal |
| Dinner | Cordon bleu with fries, green salad, black tea with sugar | 47g | 68g | 90g | ~1545 kcal |
| Total | 160g | 111g | 136g | ~2625 kcal |
¶ 🛌 Recovery & Pain Notes
- Soreness:
none logged - Pain or Injury:
none logged - Recovery Aids:
none logged
¶ 📅 Date: 2025-06-11
¶ 🧠 Reflection & Notes
Today is rest day. I slept half a day more than usual. Drank roughly 3L water in the morning with isotonic powder which was very good. Had intense headache and could barely eat 2 Spoons of my quark.
Sleeping was the best descision I could have taken. Headache pretty much gone, redness much, much better.
I decided to do leg day today, since I wont be able to do leg day the next 3 days anyways. Tomorrow morning very early will be upper body
Leg workout was very strange today:
I decided to take a just slightly longer warmup round in order to prime my legs and joints better. I already felt slightly fatigues during the 3 minute warmup. And when the climb started it hit me like a wall. Not even 10% and I thought abut giving up.
I fought my way through. I felt my legs stiffen and fatigue. I had to shift down immediately. strangely enough, I seem to have had more power, I didnt go that much out of breath. And once the leg fatigue was overcome, I had an easier time than usual on the last section.
My breath was much better. I didnt feel like faining after. Walking after was much better than usual.
¶ 🔥 Workout Summary
hillclimb cycle
¶ 💪 Body Metrics
- Weight: 102.7 KG
- waistline: 98 cm
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 500g lean quark, 1 tbsp honey, 1 tbsp protein powder (approx. 10g) | 45g | 15g | 1g | 310 kcal |
| Lunch | 8g gummy bears, 1 tbsp olive oil, 40g whey protein, cappuccino (no sugar), 500g green beans | 45g | 15g | 16g | 430 kcal |
| Dinner | Lean steak (~180g), herb butter (5g), 500g asparagus, 10g gummy bears | 38g | 10g | 9g | 340 kcal |
| 🍔 **Burger | 55g | 56g | 31g | 670 kcal | |
| Iso Drink | 200 kcal | ||||
| Snacks | Coffee w/ 1 tbsp sugar, 2 small plain coffee cookies (no glaze) | 1g | 18g | 3g | 120 kcal |
| Total | 184g | 114g | 60g | 2,070 kcal | |
¶ 🛌 Recovery & Pain Notes
sun poisoning effects much better after sleeing the whole morning through and drinking a lot of isotonic water
¶ 📅 Date: 2025-06-10
¶ 🧠 Reflection & Notes
Tday would be leg day but I came home with an insane sunburn, so I focused on recovers. I had insane headache and drank water all day
¶ 🔥 Workout Summary
no workout
¶ 💪 Body Metrics
- Weight: 103.1 KG
- waistline: 100 cm
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 500g magerquark with banana and mango-apple | 35g | 35g | 3g | 300 kcal |
| Lunch | 1 pulet sandwich (220g) + 1 triangle sandwich (165g) | 39.6g | 80g | 22g | 1040 kcal |
| Dinner | 300g tortelloni + lean bolognese sauce | 40g | 90g | 26g | 850 kcal |
| Snack / Craving | ~½ bag of chips | 4g | 50g | 60g | 1100 kcal |
| Total | 118.6g | 255g | 111g | 3290 kcal |
¶ 🛌 Recovery & Pain Notes
Strong sunburn on whole body
Dizzyness
strong headache
dry mouth
insane thirst
¶ 📅 Date: 2025-06-09
¶ 🧠 Reflection & Notes
Today I had "Insane" training progress. I managed to do two full chin ups with a rest in between. Other than that, practiced reverse chin ups and reverse pull ups which also went quite well.
Despite the good performance, I was not happy with the training again. Performance is one thing but I want to feel it, I want to know that I did not cheaped out. I want to feel sore. I want to know that my body is building, that its progressing.
I feel fully recovered from my infection.
Despite the progress, I became very unhappy later determining my age (30) becoming depressed about where I stand in life. More on that in my personal diary.
When I came home, I wanted to do dumbbell curls, but it didnt go well. Perhaps I had a bad movement and pain developed in my right clavicle (schlüsselbein)
I tried one set left, knowing that I would cancle out now, and the left set was also not good.
I ended up totally depressed. I was done for. Seeked comfort. And In the end, I was told that the courage was good, the tides will turn... on another day.
Chat GPT:
The fire will return.
Maybe not today. Maybe not with the roar you want.
But it always comes back to those who keep showing up.
Let’s not ask "Did I do enough?"
Let’s ask:
"Did I show up despite the silence?"
You did. That’s power. That’s courage.
And tomorrow? We’ll strike again.
Even cold steel bends eventually.
Not with me. The more I thought about everything, one thought prevailed:
Did I do enough?
It didnt feel like it. And then: A Wall of adrenaline built up, as I got closer and closer to the descition to try one more time.
And I tried. And it was good. I got an insane endorphine injection. I was laughing. I was Dancing. I was training hard. I was victorious. It hits differently, when your muscles flex. When they fill up, swell and you feel them. Almost like an erection. It honestly feels simmilar when blood is flowing into the muscles. Feel them pressing against each other, the skin spanning. I trained a lot. And it was good that way.
¶ 🔥 Workout Summary
2 full chin ups
reverse chin ups (i think relatively good form)
reverse pull ups (better than used to, no fall through)
1 minute plank
3 push ups
under bar pull ups/rows, till fatigued
Long pause
rest pause training with bicep curls, over head presses till near failure
barbell rows
Some push ups and some isometric holds with light weight.
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | |||||
| 500g Magerquark + 20g whey + 1 scoop oats (~30g) + little milk + banana + compote | 55g | 55g | 5g | 500 kcal | |
| Post-Workout | |||||
| 2x 50% protein bars (~20g protein each) | 40g | 30g | 12g | 360 kcal | |
| Lunch | |||||
| 2 cappuccinos w/ 1 tsp sugar each | 2g | 10g | 2g | 80 kcal | |
| 2 wraps with salad, feta, gruyère, tofu, veggie balls, yoghurt sauce | 35g | 40g | 20g | 500 kcal | |
| Watermelon slice + radish + 3 strawberries | 1g | 10g | 0g | 40 kcal | |
| 2 cappuccinos without sugar | 2g | 4g | 2g | 50 kcal | |
| Dinner | |||||
| 300g Tortelloni + self-made lean tomato bolognese | 40g | 90g | 26g | 800 kcal | |
| Total | 175g | 239g | 67g | 2,330 kcal |
¶ 🛌 Recovery & Pain Notes
no soreness, not much pump, no pain, recovered from infection
¶ 📅 Date: 2025-06-08
¶ 🧠 Reflection & Notes
Im starting to recover. No coughing today, nose fine, throat mostly fine.
Today is resting day. I'm excited for the Pull-up station I ordered for Home. Already made space prominently in the Livingroom. This will allow me to practice more often, during rain and cold.
Rest-Day is also Picture day. I was concerned with my Progress. Especially because of my Pullup lack and the weak last week. Also couldnt judge the gain on my arms first person lately. However, the Pictures are CLEAR evidence of gains, even compared to my post on 25. of May (~13 days ago)
I think (but Im very unsure of that) that my abs might begin showing. But a big layer of fat is hiding them.
¶ 🔥 Workout Summary
1.5h gentle walk on fresh air, hill up and hill back down. Stopped when the weather seemed to start raining.
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | |||||
| Coffee with milk, no sugar + ~20g whey protein | 21g | 2g | 2g | 110 kcal | |
| 2 protein wraps with homemade bolognese (chicken & beef, ~250g total) | 35g | 20g | 15g | 400 kcal | |
| Honey melon (~1kg) | 10g | 90g | 1g | 360 kcal | |
| Lunch | |||||
| 320g protein wraps with leftover bolognese (~40g protein) | 40g | 30g | 18g | 450 kcal | |
| Coffee with milk, no sugar | 2g | 2g | 2g | 30 kcal | |
| A couple of cherry tomatoes | 1g | 3g | 0g | 15 kcal | |
| 1 sour peach | 1g | 15g | 0g | 60 kcal | |
| 500g cooked beetroot | 7g | 40g | 1g | 200 kcal | |
| Dinner | |||||
| 1 banana (~120g) | 1g | 27g | 0g | 110 kcal | |
| 2 handful cherry tomatoes (~200g) | 3g | 8g | 0g | 40 kcal | |
| 400g spinach (cooked, @54kcal/100g) | 14g | 8g | 4g | 215 kcal | |
| 150g canned tuna in water | 33g | 0g | 2g | 160 kcal | |
| Total | 168g | 245g | 45g | 2,270 kcal |
¶ 🛌 Recovery & Pain Notes
- Soreness:
none logged - Pain or Injury:
none logged - Recovery Aids:
none logged
¶ 📅 Date: 2025-06-07
¶ 🧠 Reflection & Notes
Today no workout, especially not cardio. Today would be leg day.
the infection is working its way down the lungs. Great...
Ordered a pull up station from decathlon in foresight for winter or rainy days. or when I simply didnt have the time to drive to one. It will allow me to work much more on my pull-ups. Can't wait for it.
¶ 🔥 Workout Summary
Late evening Dance session, ~2-3h
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | |||||
| Lunch | |||||
| Dinner | |||||
| Total | 0g | 0g | 0g | 0 kcal | |
¶ 🛌 Recovery & Pain Notes
- runny nose
- light burning sensation when drinking water
- light coughing in the morning
- slightly heaby breath
¶ 📅 Date: 2025-06-06
¶ 🧠 Reflection & Notes
until now, no further training. No special food. Im so glad to be back home and have my normal shedule.
Got an infection, nose and throat were burning.
Today, Nose is better, throat still burning slightly when gulping water but after that week, I could not wait further before doing some training again.
I decided to do a light training. No cardio. Unfortunately it was raining lightly.
Did some dead hangs, not many inverse pull ups and some lying underbar pullups.
Notable progress there.
As for the pull ups, I noticed that I do have trouble activating and feeling my back on reverse pull ups. I did some dry repetitions just in the air with my arms to get the muscle movement, And I think I "sort of" get it there, but no chance in reverse pullups. It just does not click yet.
Grip is still complicated for me. I tend to slip with the hand, leading to clamped skin at the finger starts. Thus I tried as suggested to grip with the fingers instead of full hand. Worked, barely but that hits different. Good training for the forearms though.
¶ 🔥 Workout Summary
short warmup, circling and wallstretching arms
2x 20 seconds dead hangs with activated back/shoulders.
2-3 reverse pull ups, but decided to not overdo it with health condition.
moved to under bar lying pullups, 10 then 8, then 2 times 5 reps
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | |||||
| (none listed) | 0g | 0g | 0g | 0 kcal | |
| Lunch | |||||
| 2 zucchini (medium, ~400g) | 6g | 12g | 1g | 80 kcal | |
| 1 can of tuna (~120g, in water) | 26g | 0g | 2g | 120 kcal | |
| Rest of corned beef (~75g) | 15g | 0g | 13g | 180 kcal | |
| 1 can of herring (in oil, ~100g) | 25g | 0g | 20g | 300 kcal | |
| 4 eggs | 24g | 2g | 20g | 280 kcal | |
| Dinner | |||||
| 1 can kidney beans (~240g drained) + balsamic + high-protein feta (~50g) | 24g | 30g | 10g | 330 kcal | |
| 1 can peas (~240g drained) + balsamic + high-protein feta (~50g) | 20g | 25g | 10g | 300 kcal | |
| Total | 140g | 69g | 76g | 1,590 kcal |
¶ 🛌 Recovery & Pain Notes
- running nose
- burning sensation in throat when drinking water
¶ 📅 Date: 2025-06-03
¶ 🧠 Reflection & Notes
as of right now, there is a big skan event, the "One Summit". Unfortunately, I do not have any private time at all. Every evening is a dinner, the whole day skan event + joey and connor are there.
¶ 🔥 Workout Summary
I made sure to attend at least the upper body workout. Negotiated with the security guards successfully to train after 10pm, because normally the park is closed. No noticable progress on pull ups, felt more like negative progress. Some progress with chin ups.
I think my technique is incorrect. I dont feel shoulders/back after workout.
dird dumbbell curls into the night
¶ 🍽️ Meals & Nutrition
Food is really bad during the week. Morning criossants, a cuple of cappuchinos in between, midday high carb, fatty food.
pushed in ~150g whey protein powder with water to obtain at least some proteins, it was really gross.
¶ 📅 Date: 2025-06-01
¶ 🧠 Reflection & Notes
My Legs are extremely sour. slept a lot, cleaned the flat. hangover is okayish.
Not much headache.
¶ 🔥 Workout Summary
none
¶ 🍽️ Meals & Nutrition
Little food intake
| Meal / Item | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|
| Quark with oats and honey | 20g | 30g | 5g | 250 kcal |
| 30g whey protein | 24g | 2g | 1g | 120 kcal |
| Salmon steak (1 slice ~120g) | 24g | 0g | 10g | 200 kcal |
| Green beans (500g, cooked) | 10g | 25g | 1g | 175 kcal |
| 4 eggs | 24g | 2g | 20g | 280 kcal |
| Total | 102g | 59g | 37g | 1025 kcal |
¶ 🛌 Recovery & Pain Notes
- Soreness:
none logged - Pain or Injury:
none logged - Recovery Aids:
none logged
¶ May 2025
¶ 📅 Date: 2025-05-31
¶ 🧠 Reflection & Notes
Today is Upper Body Day. Visitors from the USA (Joey and Connor came) So it was hard keeping my protein targets. Ate a lot of carbs.
Did pull up training in the evening, cancelled a little early since the place overcrouded. did dead hangs in the beginning and some reverse pull ups and reverse chinups. No training at home (push-ups, curls) due to lack of time.
in the evening, we did a big disco party, dancing all night, jumping around, squats while dancing. Actually a good workout, if it wasnt for the alcohol.
I thought I could perhaps do that more often and just not drink alcohol. Its good cardio and the intimacy of dancing with a girl is also quite nice.
¶ 🍽️ Meals & Nutrition
- quark with honey and haferflocken
- pinsa romana with a lot of feta cheese and salt
- 4 whiskey coke, 1 mojito and 1 coffee cocktail
¶ 🛌 Recovery & Pain Notes
Alcohol :S
¶ 📅 Date: 2025-05-30
¶ 🧠 Reflection & Notes
Today is relax day, not many notes
¶ 📅 Date: 2025-05-29
¶ 🧠 Reflection & Notes
It seems my Homones are changing. It seems im developing more Testosterone. I got quite angry today, when I did not reach my goals in a specific game whih is a Feeling I dont heally know.
My determination is sky rocketing. My mind is steeling.
Its a beautiful day today. Today will be leg training. I also do some pushups. They feel easier than Im used to. Perhaps the Determination, But I dont know.
My goal is also to clean up a little.
¶ 🔥 Workout Summary
doing 5 push ups at a time, they feel way easier than im used to.
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | |||||
| quark with haferflocken, milk, plums, and 2 tbsp honey | 20g | 45g | 7g | 370 kcal | |
| 2 eggs | 12g | 1g | 10g | 140 kcal | |
| Lunch | |||||
| 1 beef steak (200g) | 46g | 0g | 20g | 350 kcal | |
| 1 canned herring (in oil, 100g) | 25g | 0g | 20g | 300 kcal | |
| 2 eggs | 12g | 1g | 10g | 140 kcal | |
| self-made fish burgers (est. 150g fish + binder/oil) | 30g | 10g | 12g | 300 kcal | |
| Dinner | (no input yet) | 0g | 0g | 0g | 0 kcal |
| Total | 165g | 57g | 79g | 1600 kcal |
¶ 🛌 Recovery & Pain Notes
- Soreness:
none logged - Pain or Injury:
none logged - Recovery Aids:
none logged
¶ 📅 Date: 2025-05-28
¶ 🧠 Reflection & Notes
Had a lot of motivation. Body didnt feel perfect yet. Perhaps I should have waited one more day before continuing.the soreness was light though so I trained.
¶ 🔥 Workout Summary
did 2* 20 seconds dead hang for warmup (along circling my arms and shoulders)
the grip on the dead handgs still hurt. Im not sure if I should grab full hand or more or less with fingers only.
After that I did pullups with 235 kg resistance band. To my amazement, this worked well. But it hit my core really hard.
Transitioned to reverse pullups and reverse chinups without band. Progress was majow. I was able to hold at 75% top, middle and was able to let myself down in a controlled manner and put some small steps/pauses into it. That was MAJOR. Even was able to pull myself upslightly in the center position but I developed a searing pain around my lowest left rib while holding. I had to stop these excercises.
Instead, I was able to lie unter a bar and pull myself up, like rowing.
I proceeded at home with dumbbel curls and the pull up for triceps. I also had to end this training prematurely due to pain in my left elbow 
All in all I am VERY pleased with the strength I gained. Finally some notable improvement with the pull ups for me. But im totally unplease about the training itself. two major bummers. The abdominal pain is likely related to a long plank I took yesterday. The elbow might have been a bad movement with the dumbbell.
I will let my body relax for today and proceed as planned. Tomorrow are legs. Then Pause again on friday and I hope I can do a hard training on saturday morning or evening till failure.
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | |||||
| 1 bar of chocolate o.O | |||||
| 3 eggs | |||||
lunch:
2 protein sandwiches which lean fresh cheese
evening 2 packs lentil crackers with high protein
unfortunately I dont know the full meal anymore, but it was not that much. Went to bed a little hungry.
¶ 🛌 Recovery & Pain Notes
- Soreness:
no soreness - Pain or Injury:
very strong pain in left abdomen, upper musce. especially when tretching or tensing core
¶ 📅 Date: 2025-05-27
¶ 🧠 Reflection & Notes
today will be core and stretch, mostly relax day.
The last upper training pumped hard. By muscles around chest, biceps, triceps are actually more sore than yesterday. I doubt a little that they will be fine by tomorrow, we will see.
They are slightly painful, and I cant fully build pressure because they are still weak.
¶ 🔥 Workout Summary
1 Plank ~1 Minute
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | |||||
| 500g Magerquark with Banana and 1 tbsp marmelade | 44g | 30g | 1g | 340 kcal | |
| 3 Eggs | 18g | 1g | 15g | 210 kcal | |
| 1 Apfelschorle | 2g | 31g | 0g | 130 kcal | |
| Lunch | |||||
| 2 sandwiches protein bread with Bresso light | 36g | 28g | 18g | 450 kcal | |
| 1 cheese-laugen sandwich | 16g | 35g | 12g | 370 kcal | |
| Dinner | |||||
| 1 lean beef steak (200g) | 46g | 0g | 8g | 280 kcal | |
| 2 Eggs | 12g | 1g | 10g | 140 kcal | |
| 1 pack lentil crackers | 29g | 55g | 1.7g | 390 kcal | |
| 500g cooked green beans | 10g | 20g | 1g | 160 kcal | |
| 2 peaches | 2g | 22g | 0g | 90 kcal | |
| Total | 215g | 223g | 66.7g | 2560 kcal |
Farting did NOT reappear with queark without oats and milk
Noticed short burst of strong sweating after apple juice intake.
¶ 🛌 Recovery & Pain Notes
- Soreness:
biceps, triceps, shoulder, under arm, chest - Pain or Injury:
light pain when flexing muscles or stretchy movements with arms - Recovery Aids:
I hope The soreness is gone tomorrow so I can give my pull ups another try. I really want to beat them.
¶ 📅 Date: 2025-05-26
¶ 🧠 Reflection & Notes
Late noght training yesterday was really good. I can feel my muscles well. They are still weak/sore, but not painful. I know the training hit right.
This is more concerning for my Pull up training. I feel like its not hitting right. Especially after having a comparison now, with Legs and arms. I'll have to investigate reasons and what I can do to improve this. I think it would be much, much easier for me once I can hot full pull-ups.
Today will be leg training. Its raining again so I hope in the evening the rain Stops
¶ 🔥 Workout Summary
Leg day was a tremendous success day!
I beat my last set by miles. Cot up the hill, probably 100 meters further to my finish line / checkpoint, without shifting down. Definitely hypertrophy. Definitely Strength, Growth.
Feeling in legs after workout intense. can barely walk. Soon I stand before the decision to to farther, higher, to shift gears up or to speed up. I think for now I keep gear and distance but improve speed. Those are Issues I like to have.
workout was close to failure, barely possible to walk after without sagging.
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast and lunch | |||||
| 500g Magerquark with 1 banana, oats and milk, 1 tbsp. Honey, 30g whey prot. | 100.5g | 111.1g | 11.1g | 882 kcal | |
| 3 Cappuchino Topfoam with one Teaspoon sugar | 6.1g | 21.6g | 2.9g | 132.6 kcal | |
| Red smoothie 250ml | 1.5g | 26.8g | 0.3g | 126 kcal | |
| Dinner | |||||
| 4 Small peaches | 2g | 30g | 0.5g | 120 kcal | |
| canned salmon with tomato sauce | 30g | 12.6g | 28g | 422 kcal | |
| canned herring with tomato sauce | 26g | 11.2g | 33g | 458 kcal | |
| 5 lentil crackers | 10g | 15g | 1g | 125 kcal | |
| 1 egg | 6g | 0.4g | 5g | 72 kcal | |
| 340g Schupfnudeln | 15.3 g | 108.8 g | 5.1 g | 564 kcal | |
| TOTAL | 197g | 337g | 87g | 2 901 kcal | |
Note: Extreme farting during second half of day, Likely due to addition of oats/milk. Lastet during the whole day, without having to poop. Much reduced on the next day.
¶ 🛌 Recovery & Pain Notes
- Soreness:
Biceps, chest/shoulder area, Back, Triceps, under shoulder - Pain or Injury:
none - Recovery Aids:
none
I can feel yesterdays workout with the dumbbells well still
¶ 📅 Date: 2025-05-25
¶ 🧠 Reflection & Notes
Woke up in the morningwith a good length of sleep. I feel very energized today. The extra day of rest seemingly helped a lot. My Muscles want to pump. but its raining outside. Its morning still so I hope the rain will go away. Otherwise Ill have to do an adapted indoor training or train in rain. Well see.
¶ 🔥 Workout Summary
Started with warming up, followed by 2x10 seconds dead hand. I dont know why but dead hangs are tremendously painful in hands, where the skin touches the bar. I dont have the same issue when doing pull ups or inverted pull ups.
Attempted assisted pull ups with resistance band. Could barely do 1 with 35kg band.
Also did negatives without resistance band until I just "fell through" both normal ones (wide grip) as well as reverse grip for biceps.
Did 3 sets of 5 inverted rows, until failure
Did 4-5 Push ups, which were incredibly hard but no pain in wrists this time. Better form than last time (elbows back)
Did one minute of plank (counted to 60 in my head) I think it was close to failure, my stomach was giving up at the end.
I am split about this workout. On one hand I felt my muscles really well after and I feel that I've hit them well which I was missing recently. On the other hand, I am lacking strength progress:
- I cannot do longer deadhangs (pain in hands is too much/ get bladders)
- I still cannot do proper reverse pull ups. I drop till 90° arm angle where I can hold for 5-10seconds and then drop through till my feet tough the ground.
I was very frustrated about the Progress today.
Continuation in late evening at home.
- Dumbbell curling for biceps, left-right swap, Rest-Pause training till total failure with 12KG dumbell.
Could perhaps be more weight for faster failure (started with 10 reps and took roughly 10 sets to failure) - Dumbbell rows with 17kg dumbbell 3x10, relatively close to failure
- Front dumbbell raises with 2kg dumbbells, 3x till failure (arms go down despite effort)
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | |||||
| 5 lentil crackers | 10g | 17g | - | 125 kcal | |
| 500g magerquark with 15g whey protein, 1 banana and a scoop of berries | 65–70g | 30–35g | 1–2g | 420–460 kcal | |
| Lunch | |||||
| 2 Eggs | 12 g | 1 g | 10 g | 143 kcal | |
| 260g beef patty, 2 buns, 1 slice cheese, tomato, ketchup, 2 peaches | 80–87g | 101–104g | 28–34g | 1135–1220 | |
| 1 white smoothie, 250 ml | 2.3g | 29g | 8g | 205kcal | |
| Dinner | |||||
| Rice w lentil balls | ~250g cooked, white with yogurt and tomato sauce | 23g | 100g | 15g | 650 kcal |
| Coffee w/ milk & sugar | 3 cups (1 tsp sugar + milk) | 3g | 12g | 3g | ~90 kcal |
| Protein bar | 1 bar (50% protein, ~50g) | 23g | 11g | 3.5g | ~149 kcal |
| Full corn taralli | 5 pieces | 2g | 15g | 6g | ~120 kcal |
| Salted sunflower seeds | Half a handful (~15g) | 4g | 2g | 7g | ~100 kcal |
| Honey melon | 1 small slice (~80g) | 1g | 8g | 0g | ~30 kcal |
| Total | 225 – 237 g | 326 – 334 g | 82 – 89 g | ≈ 3 170 – 3 290 kcal | |
¶ 🛌 Recovery & Pain Notes
- Soreness:
Felt my muscles well after training but the soreness has largely gone away. - Pain or Injury:
no wrist pain, just ever so slightly when I turn them. slight pain in shoulder joints when turning arms back. - Recovery Aids:
-
¶ Current Physique
- I start seeing noticeable changes around my neck, biceps, and particularly back
- my legs start swelling quite quickly from my former bycicle training
- actually something is happening when I flex my biceps
- belly seems to have gotten smaller in comparison to beginning
¶ 📅 Date: 2025-05-24
¶ 🧠 Reflection & Notes
Today is my official rest day, and I’m looking forward to seeing how far I’ve come with pull-ups tomorrow.
I’ve noticed myself flexing my muscles multiple times throughout the day. It feels amazing to feel muscles in my back that I didn’t even know I had before. My biceps are visibly bulging compared to a month ago, and my forearms also look bigger, probably from all the dead hangs.
It’s really motivating. At the same time, though, the progress feels too slow—I really want to push it further.
I’m also thinking about whether getting a scale would be useful. I’ll probably buy one eventually. I feel like I’m eating a lot, but I’m still very hungry.
¶ 🔥 Workout Summary
Rest day
¶ 🍽️ Meals & Nutrition
| Meal | Description | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 30g whey, 500g quark, 2 tsp honey, 2 tsp pumpkin seed oil | 65–70g | 12–15g | 10g | 550–580 |
| Snack | 5 lentil crackers | 10g | ~15g | 1g | 125 |
| Lunch | 100g rice (dry), 2 chicken legs, tomato sauce, 2 tbsp aspic meat, 40g goat cheese | 58–66g | ~90–95g | 35–44g | ~925–1025 |
| Dinner | 260g beef patty, 2 buns, 1 slice cheese, tomato, ketchup, 2 peaches | 80–87g | 101–104g | 28–34g | 1135–1220 |
| Late Snack | 2 handfuls of cherry tomatoes | 1g | 8g | 0g | 40 |
| Total | 214–234g | 226–237g | 74–89g | 2775–2990 |
¶ 🛌 Recovery & Pain Notes
- Soreness: none notable
- Pain or Injury: none
- Recovery Aids: considering buying a scale
¶ 📅 Date: 2025-05-23
¶ 🧠 Reflection & Notes
Paused training to avoid further derailing my plan. Bought new equipment: resistance bands, dumbbells, and whey protein.
Whey protein (vanilla) feels oily and unpleasant—hard to drink.
¶ 🔥 Workout Summary
Rest/Active Recovery Day (no workout)
¶ 🍽️ Meals & Nutrition
Not tracked in detail today.
¶ 🛌 Recovery & Pain Notes
- Soreness: ever so slightly on specific movements
- Pain or Injury: none
- Recovery Aids: shopping for training support tools
¶ 📅 Date: 2025-05-22
¶ 🧠 Reflection & Notes
Wrist pain is gone. Biceps not sore. Slight stiffness in the neck. Legs were extremely stiff post cardio. Felt dizzy, but better than before.
¶ 🔥 Workout Summary
| Exercise | Sets x Reps | Notes |
|---|---|---|
| Bike Cardio | 1 session | Improved hill climb, dizziness and leg stiffness present |
¶ 🍽️ Meals & Nutrition
Not tracked in detail today.
¶ 🛌 Recovery & Pain Notes
- Soreness: legs (very stiff)
- Pain or Injury: wrist pain gone, slight neck stiffness
- Recovery Aids: none noted
¶ 📅 Date: 2025-05-21
¶ 🧠 Reflection & Notes
Cold and windy. Tried pull-ups but couldn’t manage one. Did reverse pull-ups until failure. Pushed to the limit. Wrist pain after push-ups. Slight concern about neck pain.
¶ 🔥 Workout Summary
| Exercise | Sets x Reps | Notes |
|---|---|---|
| Reverse Pull-ups | Until failure | Couldn’t do full pull-up, pushed to limit |
| Push-ups | 1 x 13 | To failure, wrist pain afterwards |
¶ 🍽️ Meals & Nutrition
Not tracked in detail today.
¶ 🛌 Recovery & Pain Notes
- Soreness: not enough in biceps, forearms tense but not swollen
- Pain or Injury: wrist pain after push-ups, slight neck pain
- Recovery Aids: none noted
¶ April 2025
¶ 📅 Date: 2025-04-07 My starting Physique:
- Belly starting to form
- Toothpick.arms
- strong legs
when flexing, nothing happened
Potato Man
