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November 21, 2008 |
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| suprtck007's Activities |
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 27 |
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| Exercises |
| (October 17, 2008) |
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| Exercise |
Set |
Reps |
Weight |
Rest |
Comments |
| Flys, Machine |
Exercise Set 1 |
10 |
52 |
1 min |
|
|
Exercise Set 2 |
10 |
52 |
1 min |
|
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Exercise Set 3 |
10 |
52 |
1 min |
|
Triceps Extension,
Machine, Seated |
Exercise Set 1 |
10 |
56 |
1 min |
|
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Exercise Set 2 |
10 |
56 |
1 min |
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Exercise Set 3 |
10 |
56 |
1 min |
|
Abdominal Seated
Machine |
Exercise Set 1 |
10 |
56 |
1 min |
|
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Exercise Set 2 |
10 |
56 |
1 min |
|
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Exercise Set 3 |
10 |
56 |
1 min |
|
Dumbbell Curl,
Standing |
Exercise Set 1 |
10 |
8 |
1 min |
|
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Exercise Set 2 |
10 |
10 |
1 min |
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Exercise Set 3 |
10 |
15 |
1 min |
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| Diet & Nutrition |
| (October 17, 2008) |
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| Time |
Food Item |
Serving Size |
Calories |
Protein |
Carbs |
Fat |
| 06:50 |
Cereals ready-to-eat, general mills, honey nut cheerios |
1.5 |
165.06 |
4.498 |
32.479 |
2.251 |
| 12:00 |
Chicken breast, oven-roasted, fat-free, sliced |
1 |
33.18 |
7.052 |
0.911 |
0.164 |
| 12:00 |
Bread, cracked-wheat |
1 |
78 |
2.61 |
14.85 |
1.17 |
| 15:00 |
Cookies, graham crackers, plain or honey (includes cinnamon) |
2 |
118.44 |
1.932 |
21.504 |
2.828 |
| 18:00 |
Sweet potato, cooked, baked in skin, with salt |
1 |
102.6 |
2.291 |
23.609 |
0.171 |
| 19:00 |
Beef, short loin, t-bone steak, separable lean and fat, trimmed to 0" fat, usda choice, cooked, broiled |
4 |
877.2 |
81.77 |
0 |
58.684 |
| Totals |
|
1374.48 |
100.153 |
93.353 |
65.268 |
| Percentages |
|
100% |
29.43% |
27.43% |
43.15% |
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| |
 |
 |
Protein Intake |
 |
Carbs Intake |
 |
Fat Intake |
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|
| Activities |
| (October 17, 2008) |
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|
|
| Activity |
Duration |
Peak Heart Rate |
Calories Burned |
Distance |
| Walking, 3.5 mph, uphill |
30 min |
- |
273.36 |
1.67 |
| Rowing, stationary, light effort |
5 min |
- |
53.265 |
- |
| Weight lifting, light or moderate effort |
20 min |
- |
91.12 |
- |
| RMR (sendentary): |
1978.88 |
| Total Calories Burned: |
2396.62 calories |
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| Weight |
| (October 12, 2008) |
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| Body Group |
| Weight (
lbs ) |
| Body Fat % |
| Lean Body Mass |
| Body Fat Mass |
| Neck (inches) |
| Shoulder |
| 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 |
|
| October 12 |
| 201 |
| 28 |
| 144.72 |
| 56.28 |
| 15 |
| 46 |
| 40 |
| 39 |
| 39 |
| 14 |
| 11 |
| 26 |
| 21 |
| 15 |
| 14 |
| 12 |
| 26 |
| 21 |
| 15 |
|
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| Body Weight |
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