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March 13, 2010 |
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| cowboyup_kickass's Activities |
|
 1003 |
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| Exercises |
| (September 01, 2008) |
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| Exercise |
Set |
Reps |
Weight |
Rest |
Comments |
Barbell Curl,
Standing, E-Z Bar |
Exercise Set 1 |
15 |
50 |
0 min |
|
|
Exercise Set 2 |
12 |
50 |
0 min |
|
|
Exercise Set 3 |
10 |
50 |
0 min |
|
Dumbbell Curl,
Standing |
Warm Up Set 3 |
10 |
35 |
0 min |
|
|
Exercise Set 1 |
15 |
30 |
0 min |
|
|
Exercise Set 2 |
12 |
30 |
0 min |
|
Bench Press,
Barbell, Flat |
Warm Up Set 3 |
10 |
115 |
0 min |
|
|
Exercise Set 1 |
15 |
115 |
0 min |
|
|
Exercise Set 2 |
12 |
115 |
0 min |
|
| Flys, Machine |
Exercise Set 1 |
15 |
90 |
0 min |
|
|
Exercise Set 2 |
12 |
90 |
0 min |
|
|
Exercise Set 3 |
10 |
90 |
0 min |
|
close grip bench
press |
Warm Up Set 3 |
10 |
105 |
0 min |
|
|
Exercise Set 1 |
15 |
95 |
0 min |
|
|
Exercise Set 2 |
12 |
105 |
0 min |
|
Wrist Curl, Barbell,
Behind the Back |
Warm Up Set 3 |
10 |
65 |
0 min |
|
|
Exercise Set 1 |
15 |
65 |
0 min |
|
|
Exercise Set 2 |
12 |
65 |
0 min |
|
Wrist Curl, Barbell,
Palms Up |
Warm Up Set 3 |
10 |
65 |
0 min |
|
|
Exercise Set 1 |
15 |
65 |
0 min |
|
|
Exercise Set 2 |
12 |
65 |
0 min |
|
| barbell finger curls |
Exercise Set 1 |
15 |
35 |
0 min |
|
|
Exercise Set 2 |
12 |
40 |
0 min |
|
|
Exercise Set 3 |
10 |
45 |
0 min |
|
| grip squezzer |
Exercise Set 1 |
15 |
0 |
0 min |
|
|
Exercise Set 2 |
12 |
0 |
0 min |
|
|
Exercise Set 3 |
10 |
0 |
0 min |
|
Dumbbell Hammer
Curl, Standing |
Exercise Set 1 |
15 |
30 |
0 min |
|
|
Exercise Set 2 |
12 |
30 |
0 min |
|
|
Exercise Set 3 |
10 |
35 |
0 min |
|
| drag curls |
Exercise Set 1 |
15 |
45 |
0 min |
|
|
Exercise Set 2 |
12 |
55 |
0 min |
|
|
Exercise Set 3 |
10 |
55 |
0 min |
|
reverse arm curls
(ez bar) |
Exercise Set 1 |
15 |
20 |
0 min |
|
|
Exercise Set 2 |
12 |
30 |
0 min |
|
|
Exercise Set 3 |
10 |
30 |
0 min |
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| Diet & Nutrition |
| (May 21, 2008) |
|
|
|
| Time |
Food Item |
Serving Size |
Calories |
Protein |
Carbs |
Fat |
| 06:45 |
V8 juice |
1 |
70 |
0 |
0 |
0 |
| 06:50 |
Oatmeal |
0.5 |
140 |
0 |
26 |
2.5 |
| 08:30 |
Apples, raw, with skin |
100 |
52 |
0.26 |
13.81 |
0.17 |
| 08:45 |
Non fat yogurt spartan |
1 |
80 |
7 |
13 |
0 |
| 11:40 |
String cheese (swiss) lo fat |
1 |
0 |
0 |
0 |
0 |
| 11:45 |
American cheese (slice) |
1 |
0 |
0 |
0 |
0 |
| 11:45 |
Whole wheat bread (light five grain) |
2 |
80 |
4 |
18 |
1 |
| 11:45 |
Turkey |
2 |
45 |
0 |
0 |
0.5 |
| 11:50 |
Cauliflower, raw |
0.5 |
25 |
1.98 |
5.3 |
0.1 |
| 11:50 |
Broccoli, raw |
0.5 |
34 |
2.82 |
6.64 |
0.37 |
| 11:55 |
100 cal. chips ahoy |
1 |
100 |
1 |
18 |
3 |
| 12:15 |
Ultimate nutrition protein mix |
2 |
100 |
30 |
0 |
1 |
| 12:15 |
Milk, nonfat, fluid, with added vitamin a (fat free or skim) |
4 |
34 |
3.37 |
4.96 |
0.08 |
| 13:40 |
Grapes, red or green (european type, such as thompson seedless), raw |
1 |
69 |
0.72 |
18.1 |
0.16 |
| 14:15 |
Protein bar lg. |
100 |
190 |
20 |
17 |
6 |
| 15:35 |
Turkey |
2 |
45 |
0 |
0 |
0.5 |
| 15:35 |
Whole wheat bread (light five grain) |
2 |
80 |
4 |
18 |
1 |
| 15:45 |
Cauliflower, raw |
0.5 |
25 |
1.98 |
5.3 |
0.1 |
| 15:45 |
Broccoli, raw |
0.5 |
34 |
2.82 |
6.64 |
0.37 |
| 17:00 |
Beans, snap, green, raw |
0.5 |
31 |
1.82 |
7.13 |
0.12 |
| 17:00 |
Peppers, hot chili, green, raw |
0.5 |
40 |
2 |
9.46 |
0.2 |
| 17:00 |
Michelina's lean gormet ( shrimp and pasta) |
100 |
260 |
11 |
39 |
6 |
| 19:45 |
Apples, raw, with skin |
1 |
52 |
0.26 |
13.81 |
0.17 |
| 20:00 |
100% whey protein |
2 |
110 |
0 |
0 |
0 |
| 21:45 |
K bar (honey nut) |
100 |
90 |
2 |
16 |
2 |
| 21:45 |
Milk, nonfat, fluid, with added vitamin a (fat free or skim) |
8 |
34 |
3.37 |
4.96 |
0.08 |
| 22:00 |
100 calore cup cakes |
100 |
100 |
2 |
20 |
3 |
| Totals |
|
1920 |
102.4 |
281.11 |
28.42 |
| Percentages |
|
100% |
22.88% |
62.82% |
14.29% |
|
|
| |
 |
 |
Protein Intake |
 |
Carbs Intake |
 |
Fat Intake |
|
| |
|
| Activities |
| (September 01, 2008) |
|
|
|
| Activity |
Duration |
Peak Heart Rate |
Calories Burned |
Distance |
| Running, 5 mph (12 min mile) |
30 min |
150 |
377.14 |
2.3 |
| Weight lifting, light or moderate effort |
50 min |
100 |
235.28 |
- |
| RMR (sendentary): |
2963.58 |
| Total Calories Burned: |
3576.00 calories |
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| Weight |
| (September 01, 2008) |
|
|
|
| Body Group |
| Weight (
lbs ) |
| Body Fat % |
| Lean Body Mass |
| Body Fat Mass |
| Neck (inches) |
| Shoulders |
| Chest |
| Waist |
| Hips |
| Left Upper Arm |
| Left Fore Arm |
| Left Thigh |
| Left Quadriceps |
| Left calves |
| Right Upper Arm |
| Right Fore Arm |
| Right Thigh |
| Right Quadriceps |
| Right calves |
|
| September 1 |
| 207.6 |
| 26.45 |
| 152.69 |
| 54.9102 |
| 16.75 |
| 0 |
| 43.5 |
| 41 |
| 36.75 |
| 12.5 |
| 11.25 |
| 0 |
| 23.25 |
| 15.5 |
| 12.5 |
| 11.5 |
| 0 |
| 23.25 |
| 15.5 |
|
| May 21 |
| 241.6 |
| 37.83 |
| 150.203 |
| 91.3973 |
| 18.25 |
| 56 |
| 47 |
| 45.75 |
| 39 |
| 13 |
| 12 |
| 21 |
| 23.5 |
| 16.5 |
| 13.25 |
| 12 |
| 21 |
| 23.5 |
| 16.5 |
|
| May 20 |
| 243 |
| 38.5 |
| 149.445 |
| 93.555 |
| 18.25 |
| 56 |
| 47 |
| 46 |
| 39 |
| 13 |
| 12 |
| 21 |
| 23.5 |
| 16.5 |
| 13.25 |
| 12 |
| 21 |
| 23.12 |
| 16.75 |
|
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| Current Diet: None |
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Starting |
Current |
Change |
Goal |
To Go |
| Weight (lb) |
- |
- |
|
- |
- |
| Body fat % |
- |
- |
- |
- |
- |
| Lean Body Mass |
- |
- |
- |
- |
- |
| Body Fat Mass |
- |
- |
- |
- |
- |
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