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October 07, 2008 |
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| hangten's Activities |
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 124 |
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| Exercises |
| (June 25, 2008) |
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|
| Exercise |
Set |
Reps |
Weight |
Rest |
Comments |
Abs, machine, pull
down |
Exercise Set 1 |
15 |
10 |
0.5 min |
|
|
Exercise Set 2 |
15 |
10 |
0.5 min |
|
|
Exercise Set 3 |
15 |
10 |
0.5 min |
|
Vertical Leg Lift,
Knees Bent (Dip
Bars) |
Exercise Set 1 |
15 |
0 |
0 min |
alternated with side bends |
|
Exercise Set 2 |
10 |
0 |
0 min |
|
|
Exercise Set 3 |
8 |
0 |
0 min |
|
| Side Bends, Dumbell |
Exercise Set 1 |
30 |
0 |
0 min |
15 per side - alternated with ab leg raises |
|
Exercise Set 2 |
30 |
0 |
0 min |
|
|
Exercise Set 3 |
30 |
0 |
0 min |
|
Dumbbell
Concentration Curl |
Exercise Set 1 |
15 |
10 |
0 min |
alternated with flys and press |
|
Exercise Set 2 |
15 |
15 |
0 min |
|
|
Exercise Set 3 |
10 |
20 |
0 min |
|
| Dumbbell Flys, Flat |
Exercise Set 1 |
15 |
10 |
0 min |
alternated with curls and press |
|
Exercise Set 2 |
15 |
15 |
0 min |
|
|
Exercise Set 3 |
10 |
20 |
0 min |
|
| Dumbbell Press, Flat |
Exercise Set 1 |
15 |
10 |
0 min |
alternated with curls and flys |
|
Exercise Set 2 |
10 |
15 |
0 min |
|
| Leg Raises, Hanging |
Exercise Set 1 |
15 |
0 |
0 min |
alternated with side bends |
Side bends, no
weight |
Exercise Set 1 |
15 |
0 |
0 min |
15 each side - alternated with ab, leg raises |
|
Exercise Set 2 |
15 |
0 |
0 min |
|
|
Exercise Set 3 |
15 |
0 |
0 min |
|
| Hyperextension |
Exercise Set 1 |
15 |
0 |
0 min |
|
Back/Triceps,
Bentover row ending
in kickback |
Exercise Set 1 |
15 |
10 |
0 min |
15 per side - alternated sides as rest |
|
Exercise Set 2 |
15 |
15 |
0 min |
|
|
Exercise Set 3 |
10 |
15 |
0 min |
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| Diet & Nutrition |
| (June 25, 2008) |
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|
|
| Time |
Food Item |
Serving Size |
Calories |
Protein |
Carbs |
Fat |
| 09:00 |
Coffee, sugar, cream |
8 |
100 |
0 |
60 |
3.5 |
| 10:00 |
Coffee, sugar, cream |
8 |
100 |
0 |
60 |
3.5 |
| 10:00 |
Nuts, almonds |
0.25 |
578 |
21.26 |
19.74 |
50.64 |
| 10:00 |
Nectarines, raw |
1 |
44 |
1.06 |
10.55 |
0.32 |
| 14:30 |
Green giant immunity boost |
1.5 |
75 |
1.5 |
9 |
4 |
| 20:00 |
Garden salad |
4 |
0 |
0 |
0 |
0 |
| 22:15 |
Bananas, raw |
1 |
89 |
1.09 |
22.84 |
0.33 |
| 23:20 |
Chk sandwich |
1 |
100 |
7 |
0 |
4 |
| Totals |
|
1086 |
31.91 |
182.13 |
66.29 |
| Percentages |
|
100% |
8.79% |
50.15% |
41.07% |
|
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| |
 |
 |
Protein Intake |
 |
Carbs Intake |
 |
Fat Intake |
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|
| Activities |
| (June 25, 2008) |
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|
|
| Activity |
Duration |
Peak Heart Rate |
Calories Burned |
Distance |
| Running, 10.9 mph (5.5 min mile) |
6 min |
- |
129.139 |
- |
| RMR (sendentary): |
1575.66 |
| Total Calories Burned: |
1704.80 calories |
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| Weight |
| (June 23, 2008) |
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| This is set viewable by friends only. |
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| Body Weight |
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