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March 11, 2010 |
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| screamloud's Activities |
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 465 |
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| Exercises |
| (June 09, 2008) |
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| Exercise |
Set |
Reps |
Weight |
Rest |
Comments |
Bench Press,
Barbell, Flat |
Exercise Set 1 |
8 |
150 |
2 min |
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Exercise Set 2 |
8 |
170 |
2 min |
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Exercise Set 3 |
8 |
190 |
0 min |
|
Bench Press,
Barbell, Incline |
Exercise Set 1 |
8 |
135 |
2 min |
Superset with Pull-ups, pull-ups first |
|
Exercise Set 2 |
6 |
135 |
2 min |
Superset with Pull-ups, pull-ups first |
|
Exercise Set 3 |
6 |
135 |
2 min |
Superset with Pull-ups, pull-ups first |
| Flys, Machine |
Exercise Set 1 |
8 |
156 |
0 min |
Superset with dips |
|
Exercise Set 2 |
8 |
156 |
0 min |
Superset with dips |
|
Exercise Set 3 |
8 |
156 |
0 min |
Superset with dips |
| Dips |
Exercise Set 1 |
8 |
0 |
2 min |
Superset with machine flys, flys first |
|
Exercise Set 2 |
8 |
0 |
2 min |
Superset with machine flys, flys first |
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Exercise Set 3 |
8 |
0 |
2 min |
Superset with machine flys, flys first |
Barbell Curl, 21's,
Preacher Bench |
Exercise Set 1 |
7 |
55 |
0 min |
top 1/3 of 21's |
|
Exercise Set 2 |
7 |
55 |
0 min |
bottom 1/3 of 21's |
|
Exercise Set 3 |
7 |
55 |
0 min |
full curls top to bottom |
Barbell Curl,
Preacher Bench |
Exercise Set 1 |
8 |
55 |
0 min |
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| Rows, Seated, Cable |
Exercise Set 1 |
8 |
110 |
0 min |
Quad superset, with cable curls, lat pulldowns, cable-rope tri pulldowns |
|
Exercise Set 2 |
8 |
110 |
0 min |
Quad superset, with cable curls, lat pulldowns, cable-rope tri pulldowns |
|
Exercise Set 3 |
8 |
110 |
0 min |
Quad superset, with cable curls, lat pulldowns, cable-rope tri pulldowns |
Standing Cable Curl,
Machine |
Exercise Set 1 |
8 |
110 |
0 min |
Quad superset, with cable low rows, lat pulldowns, cable-rope tri pulldowns |
|
Exercise Set 2 |
8 |
110 |
0 min |
Quad superset, with cable low rows, lat pulldowns, cable-rope tri pulldowns |
|
Exercise Set 3 |
8 |
110 |
0 min |
Quad superset, with cable low rows, lat pulldowns, cable-rope tri pulldowns |
Lat Pulldown, Wide
Grip |
Exercise Set 1 |
8 |
110 |
0 min |
Quad superset, with cable curls, cable low rows, cable-rope tri pulldowns |
|
Exercise Set 2 |
8 |
110 |
0 min |
Quad superset, with cable curls, cable low rows, cable-rope tri pulldowns |
|
Exercise Set 3 |
8 |
110 |
0 min |
Quad superset, with cable curls, cable low rows, cable-rope tri pulldowns |
Triceps Rope
Pull-down |
Exercise Set 1 |
8 |
60 |
2 min |
Quad superset, with cable curls, lat pulldowns, cable low rows |
|
Exercise Set 2 |
8 |
60 |
2 min |
Quad superset, with cable curls, lat pulldowns, cable low rows |
|
Exercise Set 3 |
8 |
60 |
2 min |
Quad superset, with cable curls, lat pulldowns, cable low rows |
| Upright Row, Barbell |
Exercise Set 1 |
8 |
60 |
2 min |
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Exercise Set 2 |
8 |
60 |
2 min |
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Exercise Set 3 |
8 |
60 |
2 min |
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| Diet & Nutrition |
| (June 10, 2008) |
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| Time |
Food Item |
Serving Size |
Calories |
Protein |
Carbs |
Fat |
| 09:35 |
Nature valley, crunchy granola bar, oats & honey (my entry) |
1 |
180 |
4 |
29 |
6 |
| 10:05 |
Misto, starbucks, non fat |
20 |
90 |
9 |
13 |
0 |
| Totals |
|
270 |
13 |
42 |
6 |
| Percentages |
|
100% |
18.98% |
61.31% |
19.71% |
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 |
 |
Protein Intake |
 |
Carbs Intake |
 |
Fat Intake |
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| Activities |
| (June 09, 2008) |
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|
|
| Activity |
Duration |
Peak Heart Rate |
Calories Burned |
Distance |
| Sitting-light office work, (light use of hand tools assembly etc) |
480 min |
60 |
303 |
- |
| Weight lifting or body building, vigorous effort |
60 min |
- |
476 |
- |
| Running, 8 mph (7.5 min mile) |
8.5 min |
- |
151.89 |
- |
| Running, 9 mph (6.5 min mile) |
1.5 min |
- |
29.8083 |
- |
| Running, 5.2 mph (11.5 min mile) |
3 min |
- |
35.7583 |
- |
| RMR (sendentary): |
2090.05 |
| Total Calories Burned: |
3086.50 calories |
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| Weight |
| (June 10, 2008) |
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| Body Group |
| Weight (
lbs ) |
| Body Fat % |
| Lean Body Mass |
| Body Fat Mass |
|
| June 10 |
| 173 |
| 12.5 |
| 151.375 |
| 21.625 |
|
| June 9 |
| 175 |
| 12.5 |
| 153.125 |
| 21.875 |
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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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