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November 20, 2008 |
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| Bear's Activities |
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 209 |
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| Exercises |
| (March 20, 2008) |
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| Exercise |
Set |
Reps |
Weight |
Rest |
Comments |
Barbell Row,
Bent-over |
Exercise Set 1 |
15 |
135 |
1.5 min |
Alternate these with reverse dumbell flys |
| Reverse Dumbell Flys |
Exercise Set 1 |
15 |
20 |
1.5 min |
Lying face down on a bench, i grip two ten pound dumbells with an under hand grip and extend arms until they are straight out to the sides. |
Dumbbell Row,
Two-Arm |
Exercise Set 1 |
15 |
200 |
1.5 min |
alternate these with the lat pulldowns until i have completed three sets of each |
Lat Pulldown, Wide
Grip |
Exercise Set 1 |
15 |
180 |
1.5 min |
|
| Abdominal Leg Raise |
Exercise Set 1 |
20 |
0 |
1.5 min |
I perform these by lying on the floor and as my legs come up, I have a partner push them back down either to the front or sides. This engages more of the abs I think. I alternate sets with the crunches until i have compleeted 3 sets of each |
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| Diet & Nutrition |
| (March 20, 2008) |
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| Time |
Food Item |
Serving Size |
Calories |
Protein |
Carbs |
Fat |
| 09:10 |
Coffee, brewed from grounds, prepared with tap water |
2 |
1 |
0.12 |
0 |
0.02 |
| 09:10 |
3 scrambled eggs with frozen spinach, portabello mushrooms, italian seasoning and 1 tbsp olive oil. |
2 |
344 |
17.53 |
11.6 |
27 |
| Totals |
|
345 |
17.65 |
11.6 |
27.02 |
| Percentages |
|
100% |
19.60% |
12.88% |
67.52% |
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 |
 |
Protein Intake |
 |
Carbs Intake |
 |
Fat Intake |
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| Activities |
| (March 20, 2008) |
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| Activity |
Duration |
Peak Heart Rate |
Calories Burned |
Distance |
| Elliptical Trainer |
30 min min |
158 |
400 |
2.5 miles |
| Stationary Bike |
30 min min |
160 |
500 |
9 miles |
| RMR (sendentary): |
2950.59 |
| Total Calories Burned: |
3850.59 calories |
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| Weight |
| (March 20, 2008) |
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| Body Group |
| Weight (
lbs ) |
| Body Fat % |
| Lean Body Mass |
| Body Fat Mass |
| Neck (inches) |
| Chest |
| Waist |
| Left Upper Arm |
| Left Fore Arm |
| Left Thigh |
| Left Quadriceps |
| Left calves |
| Right Upper Arm |
| Right Fore Arm |
| Right Thigh |
| Right Quadriceps |
| Right calves |
|
| March 20 |
| 251 |
| 23 |
| 194.81 |
| 58.19 |
| 16 |
| 45.25 |
| 39.5 |
| 16 |
| 12 |
| 25 |
| 21 |
| 16 |
| 16 |
| 12.25 |
| 25 |
| 21 |
| 16 |
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| Body Weight |
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