ExRx.net

Exercise Prescription on the Net
It is currently Wed Aug 27, 2014 11:57 am

All times are UTC - 6 hours [ DST ]




Post new topic Reply to topic  [ 278 posts ]  Go to page Previous  1, 2, 3, 4, 5, 6, 7 ... 19  Next
Author Message
 Post subject:
PostPosted: Wed Aug 06, 2008 8:04 am 
Offline
Associate Member
Associate Member

Joined: Mon May 19, 2008 11:41 am
Posts: 374
Location: Philippines
Log:

- walked home
3x5x50 bench press
3x5x55 bent over row
3x7x75 bb squat
3x7x57.5 rdl
3x15 crunch
3x15 lying leg raise


Last edited by uvhst3p on Fri Aug 15, 2008 8:24 am, edited 1 time in total.

Top
 Profile  
 
 Post subject:
PostPosted: Wed Aug 06, 2008 8:36 pm 
Offline
Associate Member
Associate Member

Joined: Mon May 19, 2008 11:41 am
Posts: 374
Location: Philippines
Log:

- work
- walked home


Last edited by uvhst3p on Fri Aug 15, 2008 8:24 am, edited 1 time in total.

Top
 Profile  
 
 Post subject:
PostPosted: Thu Aug 07, 2008 7:08 pm 
Offline
Associate Member
Associate Member

Joined: Mon May 19, 2008 11:41 am
Posts: 374
Location: Philippines
Log:

i figured that from now on, i'd also post what i eat throughout the day so i'll keep editing the current post

breakfast: 2 slices of whole wheat bread with peanut butter, 1 glass water, 1 multivitamin + iron + stress reliever tablet, 1 calcium + vitamin d tablet, 1 bite of banana - just 1 bite since after the first bite, i noticed that the banana was more on the rotten side especially the taste. apparently i was too sleepy still to notice that from the beginning :green:

brunch (morning snack): none

lunch: 1 small glass of coke, 1 bowl of mixed rice from a chinese restaurant - fried rice + beef + some sort of vegetable

merienda (afternoon snack): none...actually there is. i just got home from work. i was supposed to exercise immediately after walking home but i felt very very hungry so i ate 3/4 banana, the 1/4 was not edible, and 5 blocks of dark chocolate. i'm going to rest for a short time before exercising

workout:
- walked home
3x15 crunch
3x15 lying leg raise
3x5x40 standing press
3x5x60 wide grip front lat pulldown
- no leg exercises today. i'm taking it easy on them for the next week or two. after all, they have progressed much faster than my other exercises and i still don't have additional plates to add

dinner (but looks like breakfast :lol:): 1 glass pop cola, 4 bacon strips, 1 sunny side up egg, 3/4 cup rice, 1 block dark chocolate


Last edited by uvhst3p on Fri Aug 15, 2008 8:25 am, edited 3 times in total.

Top
 Profile  
 
 Post subject:
PostPosted: Fri Aug 08, 2008 7:41 pm 
Offline
Associate Member
Associate Member

Joined: Mon May 19, 2008 11:41 am
Posts: 374
Location: Philippines
Log:

breakfast: 2 slices of whole wheat bread with peanut butter, 1 glass water, 1 multivitamin + iron + stress reliever tablet, 1 calcium + vitamin d tablet

a.m. snack: 1 premium chocolate cream-o cookie

lunch: 1/2 cup of rice, 1 glass water, ample amount of shanghai rolls < ground meat plus a very small amount of vegetables rolled in like paper thin burrito cover

went to the movies after work: i had a regular bag of salted buttered popcorn and about a glass of rootbeer

walked home

dinner: 1 cup rice, 4 pcs chicken nuggets, 1 glass pop cola, 1 banana, 1 block dark chocolate

also, i tried to do the exercises given by peter. actually, i only did the basic planche because i had no place to hang from for the other static hold. i just tried and i didn't do the 1 minute thing and i can tell you that it is hard


Last edited by uvhst3p on Fri Aug 15, 2008 8:25 am, edited 1 time in total.

Top
 Profile  
 
 Post subject:
PostPosted: Sat Aug 09, 2008 11:00 pm 
Offline
Associate Member
Associate Member

Joined: Mon May 19, 2008 11:41 am
Posts: 374
Location: Philippines
Log:

breakfast: 1 banana, 2 blocks dark chocolate, water

a.m. snack: none

lunch: 1 glass pop cola, 1 quarter pounder w/ cheese, 1 large fries, 1 block dark chocolate, 1 multivitamin + iron + stress reliever tablet, 1 calcium + vitamin d tablet

p.m. snack: 1 banana, 6 blocks dark chocolate < no more dark chocolate. that was the last of 'em

workout:
3x15 crunch
3x15 lying leg raise
3x6x50 bench press
3x6x55 bent over row
3x7x75 bb squat
3x7x57.5 rdl
frog planche (sets in seconds): 7, 3, 8, 3, 3, 5, 8, 5, 8, 7, 8
- man, the frog planche is hard on the wrists
- i'm just wondering, since i have no real place to hang to do the static tuck front lever, do you think i can do the exercise hanging from my barbell bar placed in between the barbell stand? of course, i will raise the stand up a couple of notches so that i can really hang without my back touching the bench since i can't remove the bench from the barbell stand

dinner: 1 serving of rice, 1 glass of coke, 1 fried chicken thigh, 3 slices of pizza, 1 banana


Top
 Profile  
 
 Post subject:
PostPosted: Sun Aug 10, 2008 7:14 pm 
Offline
Associate Member
Associate Member

Joined: Mon May 19, 2008 11:41 am
Posts: 374
Location: Philippines
Log:

breakfast: 2 slices of pizza (leftover from last night), 1 banana, water, 1 multivitamin + iron + stress reliever tablet, 1 calcium + vitamin d tablet

a.m. snack: coffee without sugar, milk, nor cream. just pure brewed coffee

lunch: 1 big bowl of carbohydrates! we went to the chinese restaurant again. this time i ordered a bowl of mixed fried rice, ham, eggs, vegetables, and various stuff. plus a half glass of coke

p.m. snack: none

dinner: 2 slices of pizza < take home from our IT department meeting, 1 glass of coke, 1 banana, 1 glass water, 4 creamy hershey's kisses with almonds

workout:
- walked home
frog planche - 6, 5, 7, 5, 4, 2, 9, 9, 7, 5, 4
front tuck lever - 22, 5, 3, 6, 5, 10, 3, 7
- this is what i can tell you about the static holds when starting out, the frog planche focuses more on balance and the front tuck lever focuses more on muscle endurance
- obviously, my balance in the frog planche needs to be greatly improved. the same goes with the front tuck lever because i was swinging back and forth while hanging in place
- i hung under the barbell bar between the barbell stands above the workout bench but since i couldn't remove the bench, my back barely cleared it which i think is great so that i would have strict form
- also, it was my first time doing the front tuck lever. my time for the first hold was so long because i was still fresh but after that, i felt really tired and by the end of the exercise, i was so exhausted that i just wanted to reach the 1 minute goal not keeping in mind how long or how short i hung for the rest of the sets


Last edited by uvhst3p on Fri Aug 15, 2008 8:26 am, edited 1 time in total.

Top
 Profile  
 
 Post subject:
PostPosted: Mon Aug 11, 2008 6:45 pm 
Offline
Associate Member
Associate Member

Joined: Mon May 19, 2008 11:41 am
Posts: 374
Location: Philippines
Log:

breakfast: 2 bananas, 1 multivitamin + iron + stress reliever tablet, 1 calcium + vitamin d tablet, water

a.m. snack: a pack of chocolate cookies with chocolate filling fortified with vitamin A as said by the department of health, water

lunch: 1/2 cup rice, 1 serving pork tonkatsu, water

p.m. snack: green tea

i was really hungry so i ate during the time between my p.m. snack and dinner: 3 bananas, 5 creamy hershey's kisses with almonds

workout:
- walked home
3x15 crunch
3x15 lying leg raise
3x6x40 standing press
3x6x60 wide grip front lat pulldown
- on static holds today since my lats are really sore. i really had a hard time doing the lat pulldown exercise because of that

dinner: 1 glass coke, 1 glass water, 1 large fries, 1 cup rice, 1 fried chicken breast, 1 rambutan < wiki it if you don't know what it is


Last edited by uvhst3p on Fri Aug 15, 2008 8:26 am, edited 1 time in total.

Top
 Profile  
 
 Post subject:
PostPosted: Tue Aug 12, 2008 7:03 pm 
Offline
Associate Member
Associate Member

Joined: Mon May 19, 2008 11:41 am
Posts: 374
Location: Philippines
Log:

breakfast: 1 barbecue chicken burger, 1 glass water, 1 multivitamin + iron + stress reliever tablet, 1 calcium + vitamin d tablet

a.m. snack: none

lunch: 1 glass water, 1/2 cup rice, 1 serving of beef (i don't know what kind of cooking was done), 3 chocolate cookies with vanilla filling

p.m. snack: about 1/2 kilo of rambutan, water

workout:
no workout today. my lats have recovered a bit from the soreness yesterday but today, my rear delts are killing me

dinner: 3/4 cup rice, 1 sunny side up egg, 4 pieces bacon, 6 blocks dairy milk fruit & nut, 1 glass coke < i still have some coke left, about 1/2 glass left in the bottle. i'll finish drinking it later instead of throwing it away


Top
 Profile  
 
 Post subject:
PostPosted: Wed Aug 13, 2008 7:04 pm 
Offline
Associate Member
Associate Member

Joined: Mon May 19, 2008 11:41 am
Posts: 374
Location: Philippines
Log:

slept: sometime before 10 p.m.
woke up: 6:20 a.m. ...so sleepy

breakfast: 2/3 apple (the 1/3 was for my girlfriend), water....and i forgot to take my vitamins

a.m. snack: none ...so hungry

lunch: 1/2 cup rice, 1 glass water, ample amount of roast beef slices with i don't know what kind of sauce

p.m. snack: green tea

workout:
- walked home
- i chose to skip the workout today since my rear delts are still a bit sore. no exercises or static holds today

my girl's still in the office and hasn't come home yet and i'm very hungry now so i ate what's available and that's 12 blocks of dairy milk fruit & nut. OW! the fats!

dinner: 1 glass coke (like i posted the last time, i just want to finish drinking the bottle of coke instead of throwing it away), 1 cup rice, some sort of fried chicken, 1 large fries, 1/2 apple


Last edited by uvhst3p on Fri Aug 15, 2008 8:26 am, edited 1 time in total.

Top
 Profile  
 
 Post subject:
PostPosted: Thu Aug 14, 2008 7:06 pm 
Offline
Associate Member
Associate Member

Joined: Mon May 19, 2008 11:41 am
Posts: 374
Location: Philippines
Log:

slept: 10 p.m.
woke up: 6:20 a.m. ...still so sleepy

breakfast: 1 burger, 1 big banana, 1 glass water, 1 multivitamin + iron + stress reliever tablet, 1 calcium + vitamin d tablet

a.m. snack: none ...so busy at work

lunch: i had no time for lunch. i went to the bank during my lunch break and i spent nearly my entire 1 hour lunch break there because of the long lines. i just grabbed 6 mini donuts along the way back to the office. drank some water also

p.m. snack: green tea

again, i was really hungry when i arrived home. i ate a big bag of cheese flavored nacho/tortilla chips, 6 blocks dairy milk fruit & nut, a can of four seasons fruit juice with l-carnatine and b-vitamins

workout:
- walked home
3x7x50 bench press
3x7x55 bent over row
3x7x75 bb squat
3x7x57.5 rdl
3x15 crunch
3x15 lying leg raise
frog planche - 3, 6, 5, 5, 8, 7, 5, 6, 6, 6, 4
front tuck lever - 14, 25, 17, 6
- i was really tired during my workout so after that, i had a hard time doing the frog planche. the front tuck lever somehow got easier. i don't know if that's still going to hold tomorrow but probably not
- my rear delts and my back muscles are going to kill me tomorrow. man, those gymnastics exercises are tough on the back muscles

dinner: about 1 cup rice, 5 chicken nuggets, 3 rambutan, 1 glass r.c.


Top
 Profile  
 
 Post subject:
PostPosted: Fri Aug 15, 2008 6:05 pm 
Offline
Associate Member
Associate Member

Joined: Mon May 19, 2008 11:41 am
Posts: 374
Location: Philippines
Log:

slept: 11 p.m.
woke up: 6:30 a.m.

breakfast: a cup of oatmeal with milk, 1 multivitamins + iron + stress reliever tablet, 1 calcium + vitamin d tablet

a.m. snack: none

lunch: 1 cup rice, 2 pieces fried chicken, 1 glass orange soda

- will go to the movies later to watch wall-e :smile:

p.m. snack: in the movies, 3 waffle rolls and a glass of mountain dew. no OJ in the concession stand and i hate the taste of iced tea so i opted for the mountain dew. waffle rolls are basically waffles rolled with something in the middle. i ate rolls with cheesedogs inside, ham and cheese and pepperoni inside, chocolate inside

dinner: i still feel full. i saw a balut vendor and decided to buy one. man, it's been a long time since i last ate one and i gotta tell you that i am now un-desensitized about the duck embryo thing. as i was opening the balut egg, i felt very icky. i only ate the yellow part of the egg and gave the rest to my dog. i also ate 5 rambutan fruit.

workout:
no workout today. i feel so tired

i felt hungry later so i had a midnight snack: nacho cheese flavored tortilla chips. yeah i know this is junk food but hey, it's been a long time since i really ate 'em disregarding the one i had recently


Top
 Profile  
 
 Post subject:
PostPosted: Sun Aug 17, 2008 1:00 am 
Offline
Associate Member
Associate Member

Joined: Mon May 19, 2008 11:41 am
Posts: 374
Location: Philippines
Log:

i can't remember what time i slept
woke up: 7:20 a.m.

breakfast: a mug of low fat milk and oatmeal, 1 multivitamins + iron + stress reliever tablet, 1 calcium + vitamin d tablet

a.m. snack: 6 blocks dairy milk fruit & nut. yes, i know this is chocolate but i am just consuming the chocolates that my mom sent me instead of throwing them away.

lunch: 2 pieces barbecue chicken, 1 cup rice, 9 blocks dairy milk fruit & nut, half a bag of potato chips, water

p.m. snack: a bag of whole grain chips, water

workout:
5 minutes of jump rope at moderate speed
- i spent about 8-9 minutes for the jump rope. go figure my rest time :)
- i can jump rope 30 minutes about 3 months ago but i stopped when i started lifting weights and now i have to start again from the beginning since that 5 minutes was so tiring
3x7x40 standing press
3x7x60 wide grip front lat pulldown
3x15 crunch
3x15 lying leg raise
- i tried doing the front tuck lever after the abs exercises but i was tired so i waited about 1 or 2 hours
front tuck lever - 32, 18, 2, 3, 3, 3
frog planche - 2, 11, 10, 3, 7, 8, 11, 6, 1, 2

dinner: 1 cup rice, 2 pieces fried chicken - 1 hot and 1 not, 1 large fries, 1 brownie


Top
 Profile  
 
 Post subject:
PostPosted: Sun Aug 17, 2008 10:25 pm 
Offline
Associate Member
Associate Member

Joined: Mon May 19, 2008 11:41 am
Posts: 374
Location: Philippines
Log:

i don't remember what time i slept or woke up

breakfast: 2 slices of bread with peanut butter, water, 1 multivitamins + iron + stress reliever tablet, 1 calcium + vitamin d tablet

a.m. snack: none

lunch: 1 1/2 cup rice, 2 pieces barbecue chicken, 8 blocks dairy milk fruit & nut

p.m. snack: 1 regular sized french fries, 2 burgers

dinner: more than 1 cup of rice, 1 sunny side up egg, 4 pieces bacon, 1 kit kat ice cream drumstick

workout:
- no exercise today. no reasons whatsoever. i just didn't want to do the exercises


Top
 Profile  
 
 Post subject:
PostPosted: Mon Aug 18, 2008 6:53 pm 
Offline
Associate Member
Associate Member

Joined: Mon May 19, 2008 11:41 am
Posts: 374
Location: Philippines
Log:

slept: around 11:30 p.m. to 12:00 a.m.
woke up: 6:20 a.m.

breakfast: 1 burger, 1 multivitamins + iron + stress reliever tablet, 1 calcium + vitamin d tablet, water

a.m. snack: none

lunch: 1/2 cup rice, 1 pork barbecue, 1 glass water, 3 small chocolates, 1 mint candy

p.m. snack: 6 pieces chocolate cookies, water

workout:
i did my workout and ate my dinner pretty late, around 10 in the evening, so i changed it a bit
3 CIRCUITS OF:
15 body squat
15 side to side lunge (15 each side)
5x55 bench press
5x60 bent over row
then the finisher:
3x15 crunch
3x15 lying leg raise

dinner: red meat and rice and root beer


Top
 Profile  
 
 Post subject:
PostPosted: Tue Aug 19, 2008 10:17 pm 
Offline
Associate Member
Associate Member

Joined: Mon May 19, 2008 11:41 am
Posts: 374
Location: Philippines
Log:

slept: around 11:30 p.m. to 12 a.m.
woke up: 6:10 a.m.

breakfast: 1 bowl of milk + kellog's frosties (these are my favorite brand), 1 multivitamin + iron + stress reliever tablet, 1 calcium + vitamin d tablet

a.m. snack: none

lunch: 1/2 cup rice, 4 shrimp tempura, 1 glass water, 4 chocolate candies

p.m. snack: green tea

workout:
none, came home really late

dinner: half fish, "margarine"-d rice, glass of pop cola, 3 small turon (banana wrapped in lumpia wrapper and fried with a bit of sugar coating)


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 278 posts ]  Go to page Previous  1, 2, 3, 4, 5, 6, 7 ... 19  Next


All times are UTC - 6 hours [ DST ]


Who is online

Users browsing this forum: No registered users and 1 guest


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Powered by phpBB® Forum Software © phpBB Group