Euro-Pharmacies' products LOG (the best or nothing)

[Phill]

day 2: back

ex1: lifting own weight with prone grip 3 x failure
ex2: lat pulldown machine 3 x 10-12 / 1x 4+4+4 10'' rest between sets
ex3: triangle pulldown 3 x 10-12 / 1x 4+4+4 10'' rest between sets
ex4: supine grip row 4 x 10-12 / 1 x 15
ex5: 4 x 10-12 rowing machine
ex6: 4 x 10-12 triangle row machine
ex7: reverse butterfly 4 x 10-12
ex8: trapeze shrugs with dumbbells 4 x 15

[Phill]

day 3: legs day
ex1: free squat (no machine) 2 x 15 / 4 x 10-12
ex2: leg press 45 4 x 10-12 / 1 x 4+4+4 with heavy weight
ex3: deadlift 1 x 12 / 1 x 10 / 1 x 8 with weight increment
ex4: Bulgarian 3 x 10 per leg
ex5: legs extension 3 x failure
ex6: hamstring machine lying down 4 x 10-12
ex7: seated hamstring machine 4 x 10-12
ex8: adductors machine 4 x 15

[Phill]

day4: shoulders

ex1: seated dumbbell pushes 2 x 15 / 4 x 10-12
ex2: shoulders in the smith machine 3 x 10-12 /1 x 4+4+4 with weight increase
ex3: dumbbell lateral raises 4 x 10-12
ex4: upright row 3 x failure
ex5: front deltoid rope cables /4 x 10-12
ex6: rear delts with reverse fly 4 x 15

[Phill]

day 5: biceps and triceps

ex1: french press 2 x 15 / 4 x 10-12
ex2 curl barbell W 4 x 10-12 with heavy weight
ex3: triceps rope cables behind the head 4 x 10-12
ex4: scott bench biceps 4 x 10-12
ex5: triceps cable rope 4 x 10-12 rope
ex6: alternating dumbbell curls 4 x failure

[Phill]

IMG_20240516_152917842~2.jpg

[Phill]

I don't write anything, it's useless

IMG_20240523_194338475.jpg

[Phill]

IMG_20240527_063345733_BURST000_COVER_AI.jpg

good morning people

[Phill]

do and do it again until you can and then, when you can't take it anymore... continue and try again. This is the key to success

[Phill]

[Phill]

Here is the new breakdown of macronutrients, calories and food weight for 5 equal meals during the day.


### Daily totals:

- **Rice:** 600 g
- **Extra virgin olive oil:** 15 g
- **Whole eggs:** 4 whole eggs
- **Egg whites:** 6 egg whites
- **Chicken breast:** 500 g

### Calculation of macronutrients and calories:

**Rice (600 g total):**
- Calories: 2100 kcal (350 kcal per 100 g)
- Protein: 48 g (8 g per 100 g)
- Carbohydrates: 480 g (80 g per 100 g)
- Fat: 6 g (1 g per 100 g)

**Extra virgin olive oil (15 g total):**
- Calories: 135 kcal (9 kcal per g)
- Protein: 0 g
- Carbohydrates: 0 g
- Fat: 15 g (1 g per g)

**Whole eggs (4 eggs total, approximately 200 g):**
- Calories: 280 kcal (70 kcal per medium egg)
- Protein: 24 g (6 g per medium egg)
- Carbohydrates: 2 g (0.5 g per medium egg)
- Fat: 20 g (5 g per medium egg)

**Egg whites (6 total egg whites, approximately 200 g):**
- Calories: 102 kcal (17 kcal per egg white)
- Protein: 24 g (4 g per egg white)
- Carbohydrates: 2 g (0.3 g per egg white)
- Fat: 0 g

**Chicken breast (500 g total):**
- Calories: 825 kcal (165 kcal per 100 g)
- Protein: 155 g (31 g per 100 g)
- Carbohydrates: 0 g
- Fat: 18 g (3.6 g per 100 g)

### Daily total macronutrients and calories:

- **Calories:** 3442 kcal
- **Proteins:** 251 g
- **Carbohydrates:** 484 g
- **Fat:** 59 g

### Subdivision into 5 equal meals:

### Meal (1/5):

- **Rice:** 120 g
- Calories: 420 kcal
- Protein: 9.6 g
- Carbohydrates: 96 g
- Fat: 1.2 g
- **Extra virgin olive oil:** 3 g
- Calories: 27 kcal
- Protein: 0 g
- Carbohydrates: 0 g
- Fat: 3 g
- **Whole eggs:** 0.8 eggs
- Calories: 56 kcal
- Protein: 4.8 g
- Carbohydrates: 0.4 g
- Fat: 4 g
- **Egg whites:** 1.2 egg whites
- Calories: 20.4 kcal
- Protein: 4.8 g
- Carbohydrates: 0.4 g
- Fat: 0 g
- **Chicken breast:** 100 g
- Calories: 165 kcal
- Protein: 31 g
- Carbohydrates: 0 g
- Fat: 3.6 g

**Totals per meal:**
- **Calories:** 688.4 kcal
- **Proteins:** 50.2 g
- **Carbohydrates:** 96.8 g
- **Fat:** 11.8 g