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November 21, 2008 |
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| jcwmf's Activities |
|
 112 |
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| Exercises |
| (July 31, 2008) |
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| Exercise |
Set |
Reps |
Weight |
Rest |
Comments |
Barbell Row,
Bent-over |
Exercise Set 1 |
8 |
80 |
1 min |
Felt good |
|
Exercise Set 2 |
8 |
80 |
1 min |
Hard on last couple reps |
|
Exercise Set 3 |
6 |
80 |
1 min |
Bit harder |
|
Exercise Set 4 |
11 |
80 |
1 min |
Strong finish WEnt to failure |
Lat Pulldown, Narrow
Grip |
Exercise Set 1 |
10 |
100 |
1 min |
Good |
|
Exercise Set 2 |
8 |
100 |
1 min |
Good |
|
Exercise Set 3 |
8 |
100 |
1 min |
Hard |
|
Exercise Set 4 |
10 |
100 |
1 min |
Finished strong. Lats are destroyed:) |
Barbell Curl,
Standing |
Exercise Set 1 |
8 |
60 |
0 min |
Tough |
|
Exercise Set 2 |
8 |
50 |
0 min |
hard |
|
Exercise Set 3 |
8 |
50 |
0 min |
Barely finihsed |
|
Exercise Set 4 |
8 |
50 |
0 min |
Completely done |
Dumbbell Curl,
Seated Incline |
Exercise Set 1 |
8 |
20 |
1 min |
Hard |
|
Exercise Set 2 |
8 |
17.5 |
1 min |
Harder |
|
Exercise Set 3 |
8 |
17.5 |
1 min |
easier |
|
Exercise Set 4 |
8 |
17.5 |
1 min |
Destroyed myself. |
| Sit-Up |
Exercise Set 1 |
12 |
0 |
0.5 min |
fine |
|
Exercise Set 2 |
12 |
0 |
0.5 min |
fine |
|
Exercise Set 3 |
10 |
0 |
0.5 min |
fine |
|
Exercise Set 4 |
10 |
0 |
0.5 min |
fine |
|
Exercise Set 5 |
30 |
0 |
0.5 min |
Failure set. Could have done a bit more |
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| Diet & Nutrition |
| (July 31, 2008) |
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| Time |
Food Item |
Serving Size |
Calories |
Protein |
Carbs |
Fat |
| 09:30 |
Olive oil |
1 |
120 |
0 |
0 |
14 |
| 09:30 |
Xl egg |
1 |
80 |
7 |
1 |
6 |
| 09:30 |
Xl egg |
1 |
80 |
7 |
1 |
6 |
| 09:30 |
So good chocolate soya milk |
1 |
160 |
7 |
27 |
2.5 |
| 09:30 |
Xl egg |
1 |
80 |
7 |
1 |
6 |
| 09:30 |
Raw banana |
1 |
105 |
1.3 |
27 |
0.4 |
| 09:30 |
Cheese |
1 |
113 |
7 |
0.4 |
9.3 |
| 12:30 |
Butter |
2 |
70 |
0.1 |
0 |
8 |
| 12:30 |
Potatoes |
2 |
262 |
6.8 |
29.7 |
0.2 |
| 12:30 |
Whitefish |
85 |
92 |
19.9 |
0 |
0.8 |
| 14:30 |
Grapes, red or green (european type, such as thompson seedless), raw |
25 |
69 |
0.72 |
18.1 |
0.16 |
| 14:30 |
Trail mix bar |
35 |
150 |
3 |
25 |
4 |
| 14:30 |
Astro strawberry yogurt |
125 |
140 |
4 |
25 |
2 |
| 14:30 |
Optimum zen cereal |
0.75 |
190 |
5 |
41 |
2.5 |
| 14:30 |
Optimum zen cereal |
0.75 |
190 |
5 |
41 |
2.5 |
| 15:00 |
Astro strawberry yogurt |
125 |
140 |
4 |
25 |
2 |
| 17:45 |
Carrots, raw |
100 |
41 |
0.93 |
9.58 |
0.24 |
| 18:40 |
Grapes, red or green (european type, such as thompson seedless), raw |
15 |
69 |
0.72 |
18.1 |
0.16 |
| 18:45 |
Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/4" fat, all grades, raw |
75 |
156 |
21.28 |
0 |
7.16 |
| 18:45 |
Trail mix bar |
35 |
150 |
3 |
25 |
4 |
| 21:00 |
Frozen yogurt |
0.5 |
100 |
0 |
18 |
2 |
| 21:00 |
Choclate sauce |
1 |
45 |
0.5 |
8 |
1.5 |
| 21:00 |
Peanuts |
20 |
83 |
3.3 |
0 |
7 |
| Totals |
|
2685 |
114.55 |
340.88 |
88.42 |
| Percentages |
|
100% |
17.51% |
52.09% |
30.40% |
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 |
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Protein Intake |
 |
Carbs Intake |
 |
Fat Intake |
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| Activities |
| (July 31, 2008) |
|
|
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| Activity |
Duration |
Peak Heart Rate |
Calories Burned |
Distance |
| Weight lifting or body building, vigorous effort |
80 min |
- |
525.867 |
- |
| Bicycling, 12-13.9mph, moderate effort |
25 min |
- |
219.514 |
- |
| RMR (sendentary): |
1957.47 |
| Total Calories Burned: |
2702.85 calories |
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| Weight |
| (July 30, 2008) |
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| 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 |
|
| July 30 |
| 145 |
| 13 |
| 126.15 |
| 18.85 |
| 14.25 |
| 15 |
| 34 |
| 31 |
| 34 |
| 12 |
| 11 |
| 20.5 |
| 19 |
| 13 |
| 12 |
| 11 |
| 20.5 |
| 19 |
| 13 |
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| Body Weight |
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