Day 3 - Pics and Measurements

XAVI

Weight: 76 kg (- 0.5 kg)
Shoulders: 118.5 cm
Chest: 98 cm (+ 2,5 cm)

Waist (navel): 83.5 cm (+ 1 cm)

Hips (glutes): 96 cm

Bíceps: 34.5 (R)

34.5 (L)

Gluteal fold: 58.5 (R) (-0.5 cm)

57.2 (L) (-1 cm)

Thigh: 57.5 (R) (+ 0.5 cm)

58 (L) (+ 1 cm)

Calf: 35 (R) (+0.5 cm)

35 (L)

KAISA

Weight: 60.8 kg (-600 gr)

Shoulders: 98 cm (+ 2 cm)

Chest: 83.5 cm (- 1 cm)
Waist (navel): 75 cm
Hips (glutes): 93 cm (- 0.5 cm)
Bíceps: 27 (R) (+ 0.5 cm)

27 (L) (+ 0.5 cm)
Gluteal fold: 58 (R)

57.5 (L)
Thigh: 54 (R) (- 1 cm)

54 (L) (- 0.5 cm)

Calf: 38 (R) (+ 1 cm)

37.5 (L) (+0.5 cm)

Day 3 - Català

Avui ha estat un dia dur. Només portem dos dies d'entrenament i el cansament i el dolor muscular és intens... Si no fos perquè la il·lusió d'aconseguir el què ens hem proposat serà més gran que el dolor que sentim ara ho deixaríem córrer. Reconec que els entrenaments són més "heavies" del què em pensava... Bé, ja se sap, tot costa esforç i sacrifici sinó no ho valoraríem :)


M'he aixecat amb molt dolor a les espatlles (ahir les sèries d'espatlles van ser infernals) i em pensava que no podria anar a entrenar ja que no podia girar el volant del cotxe per sortir del garatge.


Un cop al gimnàs i després d'escalfar m'he anat sentint millor. L'entrenament d'avui era cames, pectoral, dorsal i abdominals. Dit així sembla poca cosa però s'ha fet llarg (temps aprox. 1 hora 30 min). Fins i tot les últimes 4 sèries de 40 abdominals he hagut de posar la cançó de Rocky al mp3 per motivar-me "Pa pa papappapaapa, pa papa pa pap apap ..."

Bé, ara dutxa i cap a treballar. Gràcies a deu que avui no he de fer cap classe a Fitness Integral. Ahir saltant quasi em moro!

Dieta:

Esmorzar: cereals finlandesos amb fruits secs
Snack: batut de fruites
Dinar: Amanida variada (ou dur, enciam, rúcula, anxoves, olives, abocat, tomata, cogombre...), un filet de panga (peix) i 2 mandarines.
Snack: mató amb compota de pera, llevadura de cervesa i nous
Sopar: amanida, pasta sense gluten amb tonyina i kiwi.

Day 3 - English

Uuuuuuffffffff.

I am suuuuper tired from today's workout.

Thankfully Xavi was there to motivate me. At one point he did tell me that if I didn't put some more weight on the bar I shouldn't be wearing a shirt with a Fitness Integral logo... He was right, I was able to lift more and finished the set with 4 more kilos.

The workout was incredibly brutal. The hardest workout I have probably ever done. I think my arms doubled in size from being so pumpped up. I was able to do some full chinups which made me proud. Still no where near full sets of chin ups. If I want to be like GI Jane, I better improve my pullups and learn how to do 1 arm pushups. :)

We did superset of legs which included squats, lunges, and squatjumps. Auch! Today also included a total of 10x10 for bench press split into different super sets with back.

This program is the first time I have done windmills. I like them. :) Started first day with 6kg to get the technique down and today did sets with 14kg. Cool.

Later I had a hard time demonstrating exercises for a circuit group. Tomorrow I'm not sure I will be able to move. Had to use the elevator today too...

Food:
BF: rye porridge, apple sauce, walnuts, greens supplement
Snack: walnuts, 2 mandarins, 1/2 apple
Lunch: salad with avocado, sardines, cucumber, tomato, olives, 1 egg; panga fish
Snack: oat milk with bambu
Dinner: salad, gluten free pasta with tuna