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Exercise Prescription on the Net
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PostPosted: Wed Aug 20, 2008 6:52 pm 
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Joined: Mon May 19, 2008 11:41 am
Posts: 374
Location: Philippines
Log:

slept: around midnight
woke up: 6:20 a.m. ...feeling groggy

breakfast: 2 turon (see previous post for description), 1 glass water, 1 multivitamin + iron + stress reliever tablet, 1 calcium + vitamin d tablet. i still feel groggy now at the office

...off to work

a.m. snack: 6 chocolate cookies with vanilla filling, 1 glass water

lunch: 1/2 cup rice, 1 serving pork teryaki, 1 serving lechon kawali (i can't describe what food this is but it's meat), 1 glass water, 1 mint candy

p.m. snack: green tea

...home

workout:
3x5x45 standing press
3x5x65 wide grip front lat pulldown
3x7x57.5 rdl
3x7x75 bb squat
3x15 crunch
3x15 lying leg raise
frog planche - 15, 4, 6, 8, 1, 11, 5, 12
front tuck lever - 40, 20
- man, the wide grip front lat pulldown is getting hard. any advice?
- my balance for the frog planche still sucks
- my forearms and hands are sore after hanging for the front tuck lever that long

dinner: 3 1/2 bacon strips, 1 cup rice, 1 sunny side up egg, grapes


Last edited by uvhst3p on Fri Aug 22, 2008 8:09 pm, edited 2 times in total.

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 Post subject:
PostPosted: Thu Aug 21, 2008 7:19 pm 
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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.

breakfast: half a bowl of milk and cereal, 1 multivitamins + iron + stress reliever tablet, 1 calcium + vitamin d tablet

...off to work

a.m. snack: i don't know what i ate. it's like a small piece of baked something

lunch: 1/2 cup rice, 1 serving of pork chop, 1 glass water

p.m. snack: green tea

...home

workout:
none. as i expected, my forearms and lats were sore

dinner: 4 slices of pizza, cola, grapes


Last edited by uvhst3p on Fri Aug 22, 2008 8:10 pm, edited 2 times in total.

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 Post subject:
PostPosted: Fri Aug 22, 2008 8:08 pm 
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Associate Member
Associate Member

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

slept: i forgot
woke up: 6:30 a.m.

breakfast: half a bowl of milk and cereal, 1 multivitamins + iron + stress reliever tablet, 1 calcium + vitamin d tablet

...off to work

a.m. snack: a chocolate cookie, with chocolate fillings, and chocolate coating given to me by my office mate

lunch: 1/2 cup rice, some sort of pork. (i don't know what kind of cooking the canteen does)

...home

p.m. snack: none

workout:
none

dinner: i forgot. it's been a couple of days since i visited here


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 Post subject:
PostPosted: Mon Aug 25, 2008 7:25 pm 
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Joined: Mon May 19, 2008 11:41 am
Posts: 374
Location: Philippines
August 24, 2008 Log:

it's been a couple of days since i last visited the forum so i can't remember my sleeping time and the food i ate.

anyway, i know i will be busy at work doing overtimes and the like so i modified my workout a bit:

3x15 crunch
3x15 lying leg raise
3x6x55 bench press
3x6x60 bent over row
3x6x45 standing press
3x6x65 wide grip front lat pulldown
front tuck lever - 30, 19, 11
frog planche - 4, 14, 4, 4, 8, 4, 3, 5, 6, 4, 1, 1, 1, 1
- i had a hard time concentrating on the frog planche. i had too much fun with it


Last edited by uvhst3p on Fri Aug 29, 2008 10:40 am, edited 1 time in total.

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 Post subject:
PostPosted: Mon Aug 25, 2008 7:26 pm 
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Associate Member
Associate Member

Joined: Mon May 19, 2008 11:41 am
Posts: 374
Location: Philippines
August 25, 2008 Log:

it's been a couple of days since i last visited the forum so i can't remember my sleeping time and the food i ate.

anyway, i know i will be busy at work doing overtimes and the like so i modified my workout a bit:

3x7x75 bb squat
3x7x57.5 rdl


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 Post subject:
PostPosted: Mon Aug 25, 2008 7:28 pm 
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Associate Member
Associate Member

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

slept: passed 10 p.m.
woke up: 6:25 a.m. - ish

breakfast: 5 cookies and water. they're the only ones i have left. no more milk and cereal

...off to work

lunch: 6 california maki, water with "electrolytes"

p.m. snack: 2 servings of spaghetti, 1 burger, 2 glasses water

dinner: 2 pieces fried chicken, 2 cups rice, 1 glass sprite

* i had no choice for the p.m. snack and dinner since that's what the boss ordered for our food.

...i'm finally home at around 12:15 a.m. ..see i knew i was going to be busy this week so i modified my routine a bit

workout: no workout today

midnight: 1 multivitamins + iron + stress reliever tablet, 1 calcium + vitamin d tablet, 1 glass water


Last edited by uvhst3p on Tue Aug 26, 2008 8:41 pm, edited 1 time in total.

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 Post subject:
PostPosted: Tue Aug 26, 2008 8:41 pm 
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Associate Member
Associate Member

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

slept: 12:30 a.m.
woke up: 6:30 a.m. ...so groggy

breakfast: 1/2 apple, 1 multivitamins + iron + stress reliever tablet, 1 calcium + vitamin d tablet, 1 glass water. i was in a hurry because i can't be late for work. i didn't bother bringing the other half because my stomach aches when i eat in a moving vehicle and if i don't eat the other half, by the time i arrive at the office, it won't be edible

...off to work

had 1 i don't know what kind of bread with some sort of filling maybe meat maybe vegetables sandwich that the canteen served, 1 glass water

a.m. snack: none. i think that baked or fried bread messed up my stomach

lunch: 5 or 6 shrimp tempura, 1/2 cup rice, 1 glass water ....ugh! my head is so heavy. i want to sleep

p.m. snack: none. still busy at work

...home

workout:
3x15 crunch
3x15 lying leg raise
3x7x55 bench press
3x7x60 bent over row
- i am really having difficulty bench pressing 55 pounds
- i can now feel how heavy 60 pounds is for the bent over row


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 Post subject:
PostPosted: Wed Aug 27, 2008 5:21 pm 
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Associate Member
Associate Member

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

slept: i can't remember..midnight maybe?
woke up: 6:25 a.m.

breakfast: half a hot dog sandwich, 1 banana, 1 multivitamin + iron + stress reliever tablet, 1 calcium + vitamin d tablet

...off to work

a.m. snack: i'm hungry but i'm too busy at work. the schedule is grueling these days

lunch: 1/2 cup rice, 1 serving some kind of meat steak, 1 serving some kind of barbecued steak, 1 serving chopped vegetables that came with the meat steak

p.m. snack: none. still busy

by the way, i won't be posting the candies or gum i chew throughout the day anymore because y'all might think that that is part of my diet.

...home

workout:
none

dinner: 1 cup rice, 2 pieces barbecue chicken, 5 pieces rambutan


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 Post subject:
PostPosted: Fri Aug 29, 2008 10:38 am 
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Associate Member
Associate Member

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

slept: 11 p.m.
woke up: 6:40 a.m. ...head so heavy...so sleepy

breakfast: 2 banana, 1 multivitamins + iron + stress reliever tablet, 1 calcium + vitamin d tablet, 1 glass water

...off to work

a.m. snack: 1 ham and egg sandwich, 1 glass water

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

p.m. snack: 1 slice pizza, 1 glass water

dinner: 4 slices pizza, 1 banana

...home


Last edited by uvhst3p on Fri Aug 29, 2008 10:19 pm, edited 1 time in total.

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 Post subject:
PostPosted: Fri Aug 29, 2008 10:18 pm 
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Associate Member
Associate Member

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

slept: 1:00 a.m.
woke up: 7:20 a.m.

breakfast: 3 slices of leftover pizza, 1 banana, 2 glasses water, 1 multivitamins + iron + stress reliever tablet, 1 calcium + vitamin d tablet

...off to work

a.m. snack: none

lunch: went to a chinese restaurant and ordered some yang chow: fried rice with egg and meat and veggetables

...home

p.m. snack: none

workout:
3x7x45 standing press
3x7x65 wide grip front lat pulldown
3x7x75 bb squat
1x5x75 deadlift
3x15 crunch
3x15 lying leg raise
- i am having difficulty with the wide grip front lat pulldown. i am cheating with my form a bit because every time the bar returns to the starting position, my butt is being lifted about an inch or two from the bench. so this means that i am using a bit of my body weight to pull the bar down

...off to my cousin's 18th birthday

dinner: 1 glass iced tea, 1 glass water, 1 serving spaghetti bolognese, 1 serving yang chow, 1 serving pork spare ribs, 1 serving chicken leg, 1 serving chocolate dessert

...home at 12:30 a.m.


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 Post subject:
PostPosted: Sat Aug 30, 2008 9:11 pm 
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Associate Member
Associate Member

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

slept: 1:00 a.m.
woke up: 10:00 a.m.

seeing as i woke up late, my eating schedule got changed

breakfast/a.m. snack: 4 pancakes, 1 hot chocolate drink, 1 banana, 1 multivitamins + iron + stress reliever tablet, 1 calcium + vitamin d tablet

lunch/p.m. snack: 1 serving pork spare ribs, 1 serving beef something, 1 serving chicken leg, 1/2 cup rice, 2 banana

dinner: 1/2 serving spaghetti, 1 serving chicken leg, 1 cup rice, 3/4 apple

workout:
none


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 Post subject:
PostPosted: Sun Aug 31, 2008 7:01 pm 
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Associate Member
Associate Member

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

slept: past 10:00 p.m.
woke up: 4:20 a.m.

...accompanied my girlfriend to her office since it's kind of not safe at that time of the day. she had to be in the office because they had a general assembly thing to do

...got home around 6:40 a.m.

breakfast: 3 brownies, 1 bite banana (the rest was rotten), 1 glass water

...off to work

...i just remembered that i forgot to take my vitamins

a.m. snack: none. busy at work

lunch: 1/2 cup rice, 1 serving breaded pork chop, 1 glass water

p.m. snack: none. still busy at work

...home

dinner: 2 servings of spaghetti, 2 brownies, 2 glasses water, 1 multivitamin + iron + stress reliever tablet, 1 calcium + vitamin d tablet


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 Post subject:
PostPosted: Tue Sep 02, 2008 7:27 am 
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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 and woke up

breakfast: we have no more food for breakfast here at home so i'll just buy some on the way to work

...off to work

bought 1 long doughnut. 1 glass water

a.m. snack: none

lunch: 1 cup rice, 1 fried chicken, 1/2 glass coke, 1 glass water

p.m. snack: none. still busy at work

...home

workout:
3x5x60 bench press
3x5x65 bent over row
3x7x75 bb squat
3x7x57.5 rdl
2x15 reverse crunch
3x15 crunch
- i only did 2 sets of the reverse crunch because my lower ribs hurt while doing the exercise. now i remember the reason why i don't do that exercise anymore

dinner: 2 barbecue chicken, 1 cup rice, 1 glass water, 1 multivitamin + iron + stress reliever tablet, 1 calcium + vitamin d tablet


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 Post subject:
PostPosted: Tue Sep 02, 2008 11:55 pm 
Offline
Associate Member
Associate Member

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

slept: i can't remember
woke up: 6:20 a.m.

breakfast: 1 apple, 1 glass water

...off to work

a.m. snack: none

lunch: 1 serving lechon kawali, 5 baked tahongs (they're like clams but they're green and oblong and shape, 1 glass water

...home

p.m. snack: black forest


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 Post subject:
PostPosted: Wed Sep 03, 2008 11:09 pm 
Offline
Associate Member
Associate Member

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

slept: maybe midnight? i can't remember
woke up: around 6:15 a.m.

...off to work

a.m. snack: none

lunch: 1/2 cup rice, shrimp tempura, and at last, the canteen served some salad. the salad mainly contained lettuce, tomatoes, and "pipino". i don't know the english word for pipino. i didn't put any dressing on the salad. 2 glasses water

p.m. snack: none

...home

workout: none. so hungry....

...walked out for a couple of hours

dinner: 1 apple, 1 multivitamin + iron + stress reliever tablet, 1 calcium + vitamin d tablet, 2 glasses water. i have no more food left. when i got home, my dinner had cockroaches crawling all over it. i don't know how they got through the cover. man i'm so hungry. i think i'll just sleep so i won't feel the hunger much at the moment


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