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  • 8/13/2019 Gym Telenor

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    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Pulldown (4) 4 32.50Kg 33.00Kg 12 * 1 12 * 1 34.65Kg 36.30Kg

    Shoulder Press (6) 6 12.50Kg 12.50Kg 12 * 1 12 * 1 13.13Kg 13.75Kg

    Low Row (4) 4 12.50Kg 19.00Kg 12 * 1 12 * 1 19.95Kg 20.90Kg

    Chest Press (6) 6 22.50Kg 22.50Kg 12 * 1 12 * 1 23.63Kg 24.75Kg

    Biceps Curl (Free

    weight)FW 12.50Kg 12.50Kg 12 * 1 12 * 1 13.13Kg 13.75Kg

    Triceps Push 12.50Kg 15.00Kg 12 * 1 12 * 1 15.75Kg 16.50Kg

    X-Trainer (cardio

    program)Cardio

    Total

    Calories

    Burned

    327 Kj

    ExerciseStarting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current Time

    / # of Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    Changes

    Comment

    5' 5'

    5' 5'

    Biometrics

    Average

    HR106 BPM Max HR 139 BPM

    Resting HR

    (Post

    Exercise)

    83 BPM Recovery HR Index 5.6

    (Post exercise)Exercise

    time29:09.340

    Weekending 30 June 2013 Week # 26

    Ready Program (Trunk)

    Date Friday, 28 June 2013

    Biometrics

    Weight 90.00Kg

    Resting HR

    (Prior to

    Exercise)

    60 BPM

    (Pre exercise)

    Exercise

    5% 10% Changes

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    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Pectoral Fly 30.00Kg 30.00Kg 12 * 1 12 * 1 31.50Kg 33.00Kg

    Abdominal Crunches 39.00Kg 40.00Kg 12 * 1 12 * 1 42.00Kg 44.00Kg

    Back Extension 61.00Kg 60.00Kg 12 * 1 12 * 1 63.00Kg 66.00Kg

    Row Machine

    Total

    Calories

    Burned

    236 Kj

    Average HR 66 BPM Avg Weight 90.00Kg Resting HR 82 BPM 6

    Total Calories Burned 914 Kj

    Avg

    Calories

    Burned

    during

    periods

    305 KjExercise

    time01:28:03.43

    Starting

    Weight

    Current

    Weight

    ar ng

    Time / # of

    Reps

    Current Time

    / # of Reps

    projection

    raise in

    weight

    projection

    raise in

    weight

    Comment

    5' 5'

    5' 5'

    Biometrics

    Average

    HR93 BPM Max HR 141 BPM

    Resting HR

    (Post

    Exercise)

    78 BPM Recovery HR Index 6.3

    (Post exercise)

    Exercise

    time00:25:47.09

    Biometrics Totals

    Pre Exercise Post Exercise

    Max HR 142 BPM Recovery HR Index

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    GYM TRAINING RECORD

    Steve C Thompson

    Comments

    Good first time session for gap of 6 months. Move to 2 sets on each exercise.

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    GYM TRAINING RECORD

    Steve C Thompson

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    GYM TRAINING RECORD

    Steve C Thompson

    Comment

    Routine Setting Weight Reps

    Upright Bike Cardio

    Horizontal Leg Curl 2,M 20.00Kg 20.00Kg 12 * 1 12 * 1 21.00Kg 22.00Kg 22.50Kg 24 Hard

    Horizontal Leg Press 2,M 20.00Kg 22.50Kg 12 * 1 12 * 1 23.63Kg 24.75Kg 25.00Kg 24 Mild

    Torso Rotation 12.50Kg 17.50Kg 12 * 1 12 * 1 18.38Kg 19.25Kg 20.00Kg 24 Mild

    X-Trainer Cardio

    Total

    Calories

    Burned

    237 Kj

    Weekending 7 July 2013 Week # 27

    Ready Program (Legs)

    Date Monday, 1 July 2013

    BiometricsWeight 90.00Kg

    Resting HR

    (Prior to

    Exercise)

    58 BPM

    (Pre exercise)

    Exercise

    Starting

    Weight

    Current

    Weight

    StartingTime / # of

    Reps

    Current Time

    / # of Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    Changes

    5' 5'

    5' 5'

    Biometrics

    Average

    HR93 BPM Max HR 135 BPM

    Resting HR(Post

    Exercise)

    68 BPM Recovery HR Index 6.7

    (Post exercise)Exercise

    time25:43.140

    Weekending 7 July 2013 Week # 27

    Ready Program (Shoulder/Arms)

    Date Wednesday, 3 July 2013

    Biometrics

    Weight 90.00Kg

    Resting HR

    (Prior to

    Exercise)

    58 BPM(Pre exercise)

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    GYM TRAINING RECORD

    Steve C Thompson

    Comment

    Routine Setting Weight Reps

    Upright Bike Cardio

    Pulldown 4 32.50Kg 33.00Kg 12 * 1 12 * 2 34.65Kg 36.30Kg 35.50Kg Mild 5%

    Shoulder Press 6 12.50Kg 12.50Kg 12 * 1 12 * 2 13.13Kg 13.75Kg 12.50Kg Hard

    Low Row 4 12.50Kg 19.00Kg 12 * 1 12 * 2 19.95Kg 20.90Kg 21.50Kg Mild

    Chest Press 6 22.50Kg 22.50Kg 12 * 1 12 * 2 23.63Kg 24.75Kg 25.00Kg Cool

    Biceps Curl FW 12.50Kg 12.50Kg 12 * 1 12 * 2 13.13Kg 13.75Kg 12.50Kg Hard

    Triceps Push 12.50Kg 15.00Kg 12 * 1 12 * 2 15.75Kg 16.50Kg 17.50Kg Hard

    X-Trainer Cardio

    Total

    Calories

    Burned

    662 Kj

    Comment

    Exercise Starting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current Time

    / # of Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    Changes

    5' 5'

    5' 5'

    Biometrics

    Average

    HR98 BPM Max HR 136 BPM

    Resting HR

    (Post

    Exercise)

    76 BPM Recovery HR Index 6

    (Post exercise)Exercise

    time01:06:53.510

    Weekending 7 July 2013 Week # 27

    Ready Program (Trunk)

    Date Friday, 5 July 2013

    BiometricsWeight 90.00Kg

    Resting HR

    (Prior to

    Exercise)

    55 BPM(Pre exercise)

    Exercise

    5% 10% Changes

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    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Pectoral Fly 30.00Kg 30.00Kg 12 * 1 12 * 2 31.50Kg 33.00Kg 32.50Kg Reasonable

    Abdominal Crunches 39.00Kg 40.00Kg 12 * 1 12 * 2 42.00Kg 44.00Kg 45.00Kg Hard but good

    Back Extension 61.00Kg 60.00Kg 12 * 1 12 * 2 63.00Kg 66.00Kg 65.00KgMild should be able

    move up quickly

    Row Machine

    Total

    Calories

    Burned

    196 Kj

    Average HR 57 BPM Avg Weight 90.00Kg

    Resting HR

    (Post

    Exercise)

    70 BPM 6.6

    Starting

    Weight

    Current

    Weight

    ar ng

    Time / # of

    Reps

    Current Time

    / # of Reps

    projection

    raise in

    weight

    projection

    raise in

    weight

    5' 5'

    5' 5'

    Biometrics

    Average

    HR89 BPM Max HR 137 BPM

    Resting HR

    (Post

    Exercise)

    66 BPM Recovery HR Index 7.1

    (Post exercise)

    Exercise

    time23:04.450

    Biometrics Totals

    Pre Exercise Post Exercise

    Max HR 136 BPM Recovery HR Index

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    GYM TRAINING RECORD

    Steve C Thompson

    Total Calories Burned 1095 Kj

    Avg

    Calories

    Burned

    during

    periods

    365 KjExercise

    time01:55:41.10

    Comments

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    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Horizontal Leg Curl 2,M 20.00Kg 22.50Kg 12 * 1 12 * 2 23.63Kg 24.75Kg 25.00Kg Pain in Right Rib

    Horizontal Leg Press 2 20.00Kg 25.00Kg 12 * 1 12 * 2 26.25Kg 27.50Kg 27.50Kg Good

    Torso Rotation 12.50Kg 20.00Kg 12 * 1 12 * 2 21.00Kg 22.00Kg 22.50Kg Good

    X-Trainer Cardio

    Total

    Calories

    Burned

    252 Kj

    Weekending 14 July 2013 Week # 28

    Ready Program (Legs)

    Date Monday, 8 July 2013

    BiometricsWeight 90.00Kg

    Resting HR

    (Prior to

    Exercise)

    60 BPM(Pre exercise)

    Exercise

    StartingWeight

    CurrentWeight

    Starting

    Time / # of

    Reps

    Current

    Time / # of

    Reps

    5%

    projectionraise in

    weight

    10%

    projectionraise in

    weight

    Changes

    Comment

    5' 5'

    5' 5'

    Biometrics

    Average

    HR98 BPM Max HR 142 BPM

    Resting HR

    (Post

    Exercise)

    68 BPM Recovery HR Index 7.4

    (Post exercise)Exercise

    time25:20.090

    Weekending 14 July 2013 Week # 28

    Ready Program (Shoulder/Arms)

    Date Thursday, 11 July 2013

    Biometrics Resting HR

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    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Pulldown 4 32.50Kg 35.50Kg 12 * 1 12 * 1 37.28Kg 39.05Kg 40.00Kg Reasonable

    Shoulder Press 6 12.50Kg 12.50Kg 12 * 1 12 * 1 13.13Kg 13.75Kg 15.00Kg Too much of an increase

    Low Row 4 12.50Kg 21.50Kg 12 * 1 12 * 1 22.58Kg 23.65Kg 26.00Kg Good

    Chest Press 6 22.50Kg 25.00Kg 12 * 1 12 * 1 26.25Kg 27.50Kg 25.00Kg Keep same

    Biceps Curl FW 12.50Kg 12.50Kg 12 * 1 12 * 1 13.13Kg 13.75Kg 15.00Kg Keep same

    Triceps Push 12.50Kg 17.50Kg 12 * 1 12 * 1 18.38Kg 19.25Kg 20.00Kg Keep same

    X-Trainer Cardio

    Total

    Calories

    Burned

    369 Kj

    Weight 90.00Kg

    (Prior to

    Exercise)

    64 BPM(Pre exercise)

    ExerciseStarting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current

    Time / # of

    Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    ChangesComment

    5' 5'

    5' 5'

    Biometrics

    Average

    HR 101 BPM Max HR 143 BPM

    Resting HR

    (PostExercise)

    79 BPM Recovery HR Index 6.4

    (Post exercise)Exercise

    time35:49.260

    Weekending 14 July 2013 Week # 28

    Ready Program (Trunk)

    Date Friday, 12 July 2013

    BiometricsWeight 90.00Kg

    Resting HR

    (Prior to

    Exercise)

    58 BPM(Pre exercise)

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    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Pectoral Fly 30.00Kg 32.50Kg 12 * 1 12 * 1 34.13Kg 35.75Kg 35.00Kg Reasonable

    Abdominal Crunches 39.00Kg 45.00Kg 12 * 1 12 * 1 47.25Kg 49.50Kg 47.50Kg Reasonable

    Back Extension 61.00Kg 65.00Kg 12 * 1 12 * 1 68.25Kg 71.50Kg 67.50Kg Reasonable

    Row Machine

    Total

    Calories

    Burned

    233 Kj

    Exercise

    Starting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current

    Time / # of

    Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    Changes

    Comment

    5' 5'

    5' 5'

    Biometrics

    Average

    HR99 BPM Max HR 140 BPM

    Resting HR

    (Post

    Exercise)

    65 BPM Recovery HR Index 7.5

    (Post exercise)Exercise

    time23:02.960

    Biometrics Totals

    Pre Exercise Post Exercise

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    GYM TRAINING RECORD

    Steve C Thompson

    Average HR 61 BPM Avg Weight 90.00Kg

    Resting HR

    (Post

    Exercise)

    71 BPM 7.1

    Total Calories Burned 854 Kj

    Avg

    Calories

    Burned

    duringperiods

    285 KjExercise

    time01:21:55.18

    Comments

    Max HR 142 BPM Recovery HR Index

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    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Horizontal Leg Curl 2,M 20.00Kg 25.00Kg 12 * 1 12 * 2 26.25Kg 27.50Kg 25.00Kg

    Horizontal Leg Press 2 20.00Kg 27.50Kg 12 * 1 12 * 2 28.88Kg 30.25Kg 30.00Kg

    Torso Rotation 12.50Kg 22.50Kg 12 * 1 12 * 2 23.63Kg 24.75Kg 25.00Kg

    X-Trainer Cardio

    Total Calories

    Burned228 Kj

    Weekending 21 July 2013 Week # 29

    Ready Program (Legs)

    Date Wednesday, 17 July 2013

    BiometricsWeight 90.00Kg

    Resting HR

    (Prior to

    Exercise)

    52 BPM

    (Pre exercise)

    Exercise

    Starting

    Weight

    Current

    Weight

    StartingTime / # of

    Reps

    Current Time

    / # of Reps

    5% projection

    raise in weight

    10%

    projection

    raise in

    weight

    Changes

    5' 5'

    5' 5'

    Biometrics

    Average HR 99 BPM Max HR 141 BPMResting HR

    (Post Exercise)70 BPM Recovery HR Index

    (Post exercise)Exercise

    time23:33.320

    Weekending 21 July 2013 Week # 29

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    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Pulldown 4 32.50Kg 40.00Kg 12 * 1 12 * 2 42.00Kg 44.00Kg 42.50Kg

    Shoulder Press 6 12.50Kg 15.00Kg 12 * 1 12 * 2 15.75Kg 16.50Kg 17.50Kg

    Low Row 4 12.50Kg 26.00Kg 12 * 1 12 * 2 27.30Kg 28.60Kg 27.00Kg

    Chest Press 6 22.50Kg 25.00Kg 12 * 1 12 * 2 26.25Kg 27.50Kg 25.00Kg

    Biceps Curl FW 12.50Kg 15.00Kg 12 * 1 12 * 2 15.75Kg 16.50Kg 15.00Kg

    Triceps Push 12.50Kg 20.00Kg 12 * 1 12 * 2 21.00Kg 22.00Kg 22.50Kg

    X-Trainer Cardio

    Total Calories

    Burned373 Kj

    Ready Program (Shoulder/Arms)

    Date Friday, 19 July 2013

    Biometrics

    Weight 90.00Kg

    Resting HR

    (Prior to

    Exercise)

    58 BPM(Pre exercise)

    ExerciseStarting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current Time

    / # of Reps

    5% projection

    raise in weight

    10%

    projection

    raise in

    weight

    Changes

    5' 5'

    5' 5'

    Biometrics

    Average HR 96 BPM Max HR 136 BPMResting HR

    (Post Exercise)76 BPM Recovery HR Index

    (Post exercise)Exercise

    time18:10.500

    Weekending 21 July 2013 Week # 29

    Ready Program (Trunk)

    Date Friday, 19 July 2013

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    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Pectoral Fly 30.00Kg 35.00Kg 12 * 1 12 * 2 36.75Kg 38.50Kg 37.50Kg

    Abdominal Crunches 39.00Kg 47.50Kg 12 * 1 12 * 2 49.88Kg 52.25Kg 42.50Kg

    Back Extension 61.00Kg 67.50Kg 12 * 1 12 * 2 70.88Kg 74.25Kg 70.00Kg

    Row Machine

    Total Calories

    Burned373 Kj

    BiometricsWeight 90.00Kg

    Resting HR

    (Prior to

    Exercise)

    58 BPM(Pre exercise)

    Exercise

    Starting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current Time

    / # of Reps

    5% projection

    raise in weight

    10%

    projection

    raise in

    weight

    Changes

    5' 5'

    5' 5'

    Biometrics

    Average HR 96 BPM Max HR 136 BPMResting HR

    (Post Exercise)76 BPM Recovery HR Index

    (Post exercise)

    Exercise

    time28:15.250

    Biometrics Totals

    Pre Exercise Post Exercise

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    GYM TRAINING RECORD

    Steve C Thompson

    Average HR 56 BPM Avg Weight 90.00KgResting HR

    (Post Exercise)74 BPM

    Total Calories Burned 974 Kj

    Avg Calories

    Burned during

    periods

    325 KjExercise

    time

    Comments

    Max HR 138 BPM Recovery HR Index

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    GYM TRAINING RECORD

    Steve C Thompson

    Kept safe

    Good

    Comment

    7.1

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    GYM TRAINING RECORD

    Steve C Thompson

    Tough

    Drop back next week

    Good

    Bad

    Adj Pulley

    Tough

    Comment

    6

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    GYM TRAINING RECORD

    Steve C Thompson

    Tough keep @ same

    next week

    Keep

    Good

    Comment

    6

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    GYM TRAINING RECORD

    Steve C Thompson

    6.366666667

    01:09:59.070

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    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Pulldown 4 32.50Kg 42.50Kg 12 * 1 12 * 2 44.63Kg 46.75Kg 42.50Kg Keeping at Current

    Shoulder Press 6 12.50Kg 17.50Kg 12 * 1 12 * 2 18.38Kg 19.25Kg 17.50Kg Keeping at Current

    Low Row 4 12.50Kg 27.00Kg 12 * 1 12 * 2 28.35Kg 29.70Kg 28.50Kg Keeping at Current

    Chest Press 6 22.50Kg 25.00Kg 12 * 1 12 * 2 26.25Kg 27.50Kg 25.00Kg Keeping at Current

    Biceps Curl FW 12.50Kg 15.00Kg 12 * 1 12 * 2 15.75Kg 16.50Kg 15.00Kg Keeping at Current

    Triceps Push 12.50Kg 22.50Kg 12 * 1 12 * 2 23.63Kg 24.75Kg 15.00KgMoved back, to

    correct exerciseX-Trainer Cardio

    Total

    Calories

    Burned

    297 Kj

    Weekending 28 July 2013 Week # 30

    Ready Program (Shoulder/Arms)

    Date Wednesday, 24 July 2013

    Biometrics

    Weight 90.00Kg

    Resting HR

    (Prior to

    Exercise)

    62 BPM(Pre exercise)

    ExerciseStartingWeight

    CurrentWeight

    Starting

    Time / # of

    Reps

    Current Time/ # of Reps

    5%

    projectionraise in

    weight

    10%

    projectionraise in

    weight

    Changes Comment

    5' 5'

    5' 5'

    Biometrics

    Average

    HR95 BPM Max HR 124 BPM

    Resting HR

    (Post

    Exercise)

    75 BPM Recovery HR Index 4.9

    (Post exercise)Exercise

    time31:13.390

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    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Pectoral Fly 30.00Kg 37.50Kg 12 * 1 12 * 2 39.38Kg 41.25Kg 37.50Kg Keeping at Current

    Abdominal Crunches 39.00Kg 42.50Kg 12 * 1 12 * 2 44.63Kg 46.75Kg 42.50Kg Keeping at Current

    Back Extension 61.00Kg 70.00Kg 12 * 1 12 * 2 73.50Kg 77.00Kg 70.00Kg Keeping at Current

    Row Machine

    Total

    Calories

    Burned

    242 Kj

    Weekending 28 July 2013 Week # 30

    Ready Program (Trunk)

    Date Friday, 26 July 2013

    BiometricsWeight 90.00Kg

    Resting HR

    (Prior to

    Exercise)

    59 BPM(Pre exercise)

    Exercise

    Starting

    Weight

    Current

    Weight

    StartingTime / # of

    Reps

    Current Time

    / # of Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    Changes

    Comment

    5' 5'

    5' 5'

    Biometrics

    Average

    HR

    100 BPM Max HR 136 BPM

    Resting HR

    (Post

    Exercise)

    68 BPM Recovery HR Index 6.8

    (Post exercise)

    Exercise

    time23:35.780

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    GYM TRAINING RECORD

    Steve C Thompson

    Average HR 61 BPMAvg

    Weight90.00Kg

    Resting HR

    (Post

    Exercise)

    71 BPMRecovery

    HR Index

    Total Calories Burned 783 Kj

    AvgCalories

    Burned

    during

    periods

    261 KjExercise

    time01:24:08.18

    Comments Calf press added. Will move Bike and X trainer to 8' for next week.

    Biometrics Totals

    Pre Exercise Post Exercise

    Max HR 132 BPM 6.133333333

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    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Horizontal Leg Curl 2,M 20.00Kg 25.00Kg 12 * 1 12 * 2 26.25Kg 27.50Kg 27.50Kg

    Horizontal Leg Press 2 20.00Kg 30.00Kg 12 * 1 12 * 2 31.50Kg 33.00Kg 32.50Kg

    Calf Press 2 25.00Kg 25.00Kg 12 * 1 12 * 2 26.25Kg 27.50Kg 27.50Kg

    Torso Rotation 12.50Kg 25.00Kg 12 * 1 12 * 2 26.25Kg 27.50Kg 27.50Kg

    X-Trainer Cardio

    Biometrics

    Average

    HR108 BPM Max HR 84 BPM

    Recovery

    HR Index6.4

    Exercise

    time33:21.010

    (Post exercise) Avg Kj

    Burned

    P/H

    701 KjMax Kj

    Burned P/H389 Kj 2.80g

    Weekending 4 August 2013 Week # 31

    Ready Program (Legs)

    Date Monday, 29 July 2013

    BiometricsWeight 90.00Kg

    Resting HR

    (Prior to

    Exercise)

    65 BPM

    (Pre exercise)

    Exercise

    Starting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current Time

    / # of Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    Changes

    Comment

    5' 8' increased by 3'

    5' 8' increased by 3'

    148 BPMResting HR

    (Post Exercise)

    1093 KjTotal Calories

    BurnedTotal Fat Burned

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    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Pulldown 4 32.50Kg 42.50Kg 12 * 1 12 * 2 44.63Kg 46.75Kg 45.00Kg

    Shoulder Press 6 12.50Kg 17.50Kg 12 * 1 12 * 2 18.38Kg 19.25Kg 17.50Kg

    Assist Dips 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg 0.00Kg

    Low Row 4 12.50Kg 28.50Kg 12 * 1 12 * 2 29.93Kg 31.35Kg 33.00Kg

    Chest Press 6 22.50Kg 25.00Kg 12 * 1 12 * 2 26.25Kg 27.50Kg 27.50Kg

    Biceps Curl FW 12.50Kg 15.00Kg 12 * 1 12 * 2 15.75Kg 16.50Kg 17.50Kg

    Triceps Push 12.50Kg 15.00Kg 12 * 1 12 * 2 15.75Kg 16.50Kg 17.50Kg

    X-Trainer Cardio

    Biometrics

    Average

    HR103 BPM Max HR 71 BPM

    Recovery

    HR Index6.8

    Exercise

    time46:43.230

    (Post exercise) Avg Kj

    Burned

    P/H

    642 KjMax Kj

    Burned P/H499 Kj 6.80g

    Weekending 4 August 2013 Week # 31

    Ready Program (Shoulder/Arms)

    Date Thursday, 1 August 2013

    Biometrics

    Weight 90.00Kg

    Resting HR

    (Prior to

    Exercise)

    54 BPM(Pre exercise)

    ExerciseStarting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current Time

    / # of Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    ChangesComment

    5' 8' increased by 3'

    Tried to move it up , but no

    Problem with arms need training

    Good

    Good

    Good

    Good

    5' 8' increased by 3'

    139 BPMResting HR

    (Post Exercise)

    1003 KjTotal Calories

    BurnedTotal Fat Burned

  • 8/13/2019 Gym Telenor

    28/158

    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Pectoral Fly 6,4 30.00Kg 37.50Kg 12 * 1 12 * 2 39.38Kg 41.25Kg 40.00Kg

    Abdominal Crunches 39.00Kg 42.50Kg 12 * 1 12 * 2 44.63Kg 46.75Kg 47.50Kg

    Back Extension 3,3 61.00Kg 70.00Kg 12 * 1 12 * 2 73.50Kg 77.00Kg 77.50Kg

    Row Machine 5

    Biometrics

    Average

    HR108 BPM Max HR 74 BPM

    Recovery

    HR Index6.6

    Exercise

    time29:54.320

    (Post exercise) Avg Kj

    Burned

    P/H

    695 KjMax Kj

    Burned P/H346 Kj 2.30g

    Weekending 4 August 2013 Week # 31

    Ready Program (Trunk)

    Date Friday, 2 August 2013

    BiometricsWeight 90.00Kg

    Resting HR

    (Prior to

    Exercise)

    54 BPM(Pre exercise)

    Exercise

    Starting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current Time

    / # of Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    Changes

    Comment

    5' 8' increased by 3'

    5' 8' increased by 3'

    140 BPMResting HR

    (Post Exercise)

    1013 KjTotal Calories

    BurnedTotal Fat Burned

  • 8/13/2019 Gym Telenor

    29/158

    GYM TRAINING RECORD

    Steve C Thompson

    Average Resting HR

    Avg

    Weight Avg HR Max HR

    Total

    CaloriesBurned

    Avg Calories

    Burned P/H

    Max

    Calories

    Burned

    P H Av

    Total

    CaloriesBurned

    Total Fat Burned

    58 BPM 90.00Kg 106 BPM 142 BPM 2038 Kj 679 Kj 1036 Kj 1234 Kj 11.90g

    Comments

    Biometrics Totals

    Weekending 4 August 2013 Week # 31

    Pre Exercise Post Exercise

    Resting HR

    Recovery HR

    Index Exercise time

    76 BPM 6.60 00:00:00.00

  • 8/13/2019 Gym Telenor

    30/158

    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Horizontal Leg Curl 2,M 20.00Kg 27.50Kg 12 * 1 12 * 2 28.88Kg 30.25Kg 30.00Kg

    Horizontal Leg Press 2 20.00Kg 32.50Kg 12 * 1 12 * 2 34.13Kg 35.75Kg 35.00Kg

    Calf Press 2 25.00Kg 27.50Kg 12 * 1 12 * 2 28.88Kg 30.25Kg 30.00Kg

    Torso Rotation 12.50Kg 27.50Kg 12 * 1 12 * 2 28.88Kg 30.25Kg 30.00Kg

    X-Trainer Cardio

    Biometrics

    Average

    HR103 BPM Max HR 73 BPM

    Recovery

    HR Index6.8

    Exercise

    time34:28.090

    (Post exercise) Avg Kj

    Burned

    P/H

    652 KjMax Kj

    Burned P/H375 Kj 2.50g

    Weekending 11 August 2013 Week # 32

    Ready Program (Legs)

    Date Monday, 5 August 2013

    BiometricsWeight 90.00Kg

    Resting HR

    (Prior to

    Exercise)

    60 BPM

    (Pre exercise)

    Exercise

    Starting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current Time

    / # of Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    Changes

    Comment

    5' 8'

    Good

    Good

    Good

    Good

    5' 8'

    141 BPMResting HR

    (Post Exercise)

    1023 KjTotal Calories

    BurnedTotal Fat Burned

  • 8/13/2019 Gym Telenor

    31/158

    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Pulldown 4 32.50Kg 45.00Kg 12 * 1 12 * 2 47.25Kg 49.50Kg 35.50Kg

    Shoulder Press 6 12.50Kg 17.50Kg 12 * 1 12 * 2 18.38Kg 19.25Kg 17.50Kg

    Assist Dips 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg 0.00Kg

    Low Row 4 12.50Kg 33.00Kg 12 * 1 12 * 2 34.65Kg 36.30Kg 35.50Kg

    Chest Press 6 22.50Kg 27.50Kg 12 * 1 12 * 2 28.88Kg 30.25Kg 32.50Kg

    Biceps Curl FW 12.50Kg 17.50Kg 12 * 1 12 * 2 18.38Kg 19.25Kg 17.50Kg

    Triceps Push 12.50Kg 17.50Kg 12 * 1 12 * 2 18.38Kg 19.25Kg 20.00Kg

    X-Trainer Cardio

    Biometrics

    Average

    HR105 BPM Max HR 79 BPM

    Recovery

    HR Index6.1

    Exercise

    time43:45.920

    (Post exercise) Avg Kj

    Burned

    P/H

    668 KjMax Kj

    Burned P/H487 Kj 5.90g

    Weekending 11 August 2013 Week # 32

    Ready Program (Shoulder/Arms)

    Date Wednesday, 7 August 2013

    Biometrics

    Weight 90.00Kg

    Resting HR

    (Prior to

    Exercise)

    53 BPM(Pre exercise)

    ExerciseStarting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current Time

    / # of Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    ChangesComment

    5' 8'

    5' 8'

    140 BPMResting HR

    (Post Exercise)

    1013 KjTotal Calories

    BurnedTotal Fat Burned

  • 8/13/2019 Gym Telenor

    32/158

    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Pectoral Fly 6.4 30.00Kg 40.00Kg 12 * 1 12 * 2 42.00Kg 44.00Kg 45.00Kg

    Assist Chins 70.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg 70.00Kg 6*2

    Abdominal Crunches 5 39.00Kg 47.50Kg 12 * 1 12 * 2 49.88Kg 52.25Kg 50.00Kg

    Back Extension 3.3 61.00Kg 77.50Kg 12 * 1 12 * 2 81.38Kg 85.25Kg 85.00Kg

    Row Machine 5

    Biometrics

    Average

    HR103 BPM Max HR 71 BPM

    Recovery

    HR Index6.8

    Exercise

    time29:14.040

    (Post exercise) Avg Kj

    Burned

    P/H

    647 KjMax Kj

    Burned P/H315 Kj 2.20g

    Weekending 11 August 2013 Week # 32

    Ready Program (Trunk)

    Date Friday, 9 August 2013

    BiometricsWeight 90.00Kg

    Resting HR

    (Prior to

    Exercise)

    61 BPM(Pre exercise)

    Exercise

    Starting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current Time

    / # of Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    Changes

    Comment

    5' 8'

    5' 8'

    139 BPMResting HR

    (Post Exercise)

    1003 KjTotal Calories

    BurnedTotal Fat Burned

  • 8/13/2019 Gym Telenor

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    GYM TRAINING RECORD

    Steve C Thompson

    Average Resting HR AvgWeight

    Avg HR Max HR Avg CaloriesBurned

    Avg CaloriesBurned P/H

    Max

    CaloriesBurned

    P/H (Avg)

    Total

    Calories

    Burned

    Total Fat Burned

    58 BPM 90.00Kg 104 BPM 140 BPM 1967 Kj 656 Kj 1013 Kj 1177 Kj 10.60g

    Comments

    Biometrics Totals

    Weekending 11 August 2013 Week # 32

    Pre Exercise Post Exercise

    Resting HR Recovery HRIndex

    Exercise time

    74 BPM 6.57 01:47:28.05

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    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Horizontal Leg Curl 2,M 20.00Kg 30.00Kg 12 * 1 12 * 2 31.50Kg 33.00Kg 32.50Kg

    Horizontal Leg Press 2 20.00Kg 35.00Kg 12 * 1 12 * 2 36.75Kg 38.50Kg 40.00Kg

    Calf Press 2 25.00Kg 30.00Kg 12 * 1 12 * 2 31.50Kg 33.00Kg 32.50Kg

    Hip Adduction 8.75Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg 8.75Kg

    Hip Abduction 8.75Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg 8.75Kg

    Torso Rotation 12.50Kg 30.00Kg 12 * 1 12 * 2 31.50Kg 33.00Kg 35.00Kg

    X-Trainer Cardio

    Biometrics

    Average

    HR102 BPM Max HR 74 BPM

    Recovery

    HR Index6.8

    Exercise

    time47:54.760

    (Post exercise) Avg Kj

    Burned

    P/H

    638 KjMax Kj

    Burned P/H509 Kj 5.80g

    Weekending 18 August 2013 Week # 33

    Ready Program (Legs)

    Date Tuesday, 13 August 2013

    BiometricsWeight 90.00Kg

    Resting HR

    (Prior to

    Exercise)

    54 BPM

    (Pre exercise)

    Exercise

    Starting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current Time

    / # of Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    Changes

    Comment

    5' 8'

    Good

    Good

    Good

    5' 8'

    142 BPMResting HR

    (Post Exercise)

    1033 KjTotal Calories

    BurnedTotal Fat Burned

  • 8/13/2019 Gym Telenor

    35/158

    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Pulldown 4 32.50Kg 35.50Kg 12 * 1 12 * 2 37.28Kg 39.05Kg

    Shoulder Press 6 12.50Kg 17.50Kg 12 * 1 12 * 2 18.38Kg 19.25Kg

    Assist Dips 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Low Row 4 12.50Kg 35.50Kg 12 * 1 12 * 2 37.28Kg 39.05Kg

    Chest Press 6 22.50Kg 32.50Kg 12 * 1 12 * 2 34.13Kg 35.75Kg

    Biceps Curl FW 12.50Kg 17.50Kg 12 * 1 12 * 2 18.38Kg 19.25Kg

    Triceps Push 12.50Kg 20.00Kg 12 * 1 12 * 2 21.00Kg 22.00Kg

    X-Trainer Cardio

    Biometrics

    Average

    HR00 BPM Max HR 00 BPM

    Recovery

    HR Index0

    Exercise

    time00:00.000

    (Post exercise) Avg Kj

    Burned

    P/H

    000 KjMax Kj

    Burned P/H000 Kj 0.00g

    Weekending 18 August 2013 Week # 33

    Ready Program (Shoulder/Arms)

    Date Thursday, 15 August 2013

    Biometrics

    Weight 0.00Kg

    Resting HR

    (Prior to

    Exercise)

    00 BPM(Pre exercise)

    ExerciseStarting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current Time

    / # of Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    ChangesComment

    5' 8'

    5' 8'

    00 BPMResting HR

    (Post Exercise)

    000 KjTotal Calories

    BurnedTotal Fat Burned

  • 8/13/2019 Gym Telenor

    36/158

    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Pectoral Fly 6,4 30.00Kg 45.00Kg 12 * 1 12 * 2 47.25Kg 49.50Kg

    Assist Chins 70.00Kg 70.00Kg 12 * 1 12 * 2 66.50Kg 63.00Kg

    Abdominal Crunches 5 39.00Kg 50.00Kg 12 * 1 12 * 2 52.50Kg 55.00Kg

    Back Extension 3,3 61.00Kg 85.00Kg 12 * 1 12 * 2 89.25Kg 93.50Kg

    Row Machine 5

    Biometrics

    Average

    HR00 BPM Max HR 00 BPM

    Recovery

    HR Index0

    Exercise

    time00:00.000

    (Post exercise) Avg Kj

    Burned

    P/H

    000 KjMax Kj

    Burned P/H000 Kj 0.00g

    Weekending 18 August 2013 Week # 33

    Ready Program (Trunk)

    Date Friday, 16 August 2013

    BiometricsWeight 0.00Kg

    Resting HR

    (Prior to

    Exercise)

    00 BPM(Pre exercise)

    Exercise

    Starting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current Time

    / # of Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    Changes

    Comment

    5' 8'

    * weight reduced each week

    5' 8'

    00 BPMResting HR

    (Post Exercise)

    000 KjTotal Calories

    BurnedTotal Fat Burned

  • 8/13/2019 Gym Telenor

    37/158

    GYM TRAINING RECORD

    Steve C Thompson

    Average Resting HR

    Avg

    Weight Avg HR Max HR

    Avg Calories

    Burned

    Avg Calories

    Burned P/H

    Max

    Calories

    Burned

    P H Av

    Total

    CaloriesBurned

    Total Fat Burned

    18 BPM 30.00Kg 34 BPM 47 BPM 638 Kj 213 Kj 344 Kj 509 Kj 5.80g

    Comments

    Biometrics Totals

    Weekending 18 August 2013 Week # 33

    Pre Exercise Post Exercise

    Resting HR

    Recovery HR

    Index Exercise time

    25 BPM 2.27 00:47:54.76

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    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Horizontal Leg Curl 2,M 20.00Kg 32.50Kg 12 * 1 12 * 2 34.13Kg 35.75Kg

    Horizontal Leg Press 2 20.00Kg 40.00Kg 12 * 1 12 * 2 42.00Kg 44.00Kg

    Calf Press 2 25.00Kg 32.50Kg 12 * 1 12 * 2 34.13Kg 35.75Kg

    Hip Adduction 25.00Kg 8.75Kg 12 * 1 12 * 2 9.19Kg 9.63Kg

    Hip Abduction 25.00Kg 8.75Kg 12 * 1 12 * 2 9.19Kg 9.63Kg

    Torso Rotation 12.50Kg 35.00Kg 12 * 1 12 * 2 36.75Kg 38.50Kg

    X-Trainer Cardio

    Biometrics

    Average

    HR00 BPM Max HR 00 BPM

    Recovery

    HR Index0

    Exercise

    time00:00.000

    (Post exercise) Avg Kj

    Burned

    P/H

    000 KjMax Kj

    Burned P/H000 Kj 0.00g

    Weekending 25 August 2013 Week # 34

    Ready Program (Legs)

    Date Monday, 19 August 2013

    BiometricsWeight 0.00Kg

    Resting HR

    (Prior to

    Exercise)

    00 BPM

    (Pre exercise)

    Exercise

    Starting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current Time

    / # of Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    Changes

    Comment

    5' 8'

    5' 8'

    00 BPMResting HR

    (Post Exercise)

    000 KjTotal Calories

    BurnedTotal Fat Burned

  • 8/13/2019 Gym Telenor

    39/158

    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Pulldown 4 32.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Shoulder Press 6 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Assist Dips 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Low Row 4 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Chest Press 6 22.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Biceps Curl FW 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Triceps Push 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    X-Trainer Cardio

    Biometrics

    Average

    HR00 BPM Max HR 00 BPM

    Recovery

    HR Index0

    Exercise

    time00:00.000

    (Post exercise) Avg Kj

    Burned

    P/H

    000 KjMax Kj

    Burned P/H000 Kj 0.00g

    Weekending 25 August 2013 Week # 34

    Ready Program (Shoulder/Arms)

    Date Wednesday, 21 August 2013

    Biometrics

    Weight 0.00Kg

    Resting HR

    (Prior to

    Exercise)

    00 BPM(Pre exercise)

    ExerciseStarting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current Time

    / # of Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    ChangesComment

    5' 8'

    5' 8'

    00 BPMResting HR

    (Post Exercise)

    000 KjTotal Calories

    BurnedTotal Fat Burned

  • 8/13/2019 Gym Telenor

    40/158

    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Pectoral Fly 6,4 30.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Rear Deltoid 30.00Kg 30.00Kg 12 * 1 12 * 1 30.00Kg 30.00Kg

    Assist Chins 15.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Abdominal Crunches 5 39.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Back Extension 3,3 61.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Row Machine 5

    Biometrics

    Average

    HR00 BPM Max HR 00 BPM

    Recovery

    HR Index0

    Exercise

    time00:00.000

    (Post exercise) Avg Kj

    Burned

    P/H

    000 KjMax Kj

    Burned P/H000 Kj 0.00g

    Weekending 25 August 2013 Week # 34

    Ready Program (Trunk)

    Date Friday, 23 August 2013

    BiometricsWeight 0.00Kg

    Resting HR

    (Prior to

    Exercise)

    00 BPM(Pre exercise)

    Exercise

    Starting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current Time

    / # of Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    Changes

    Comment

    5' 8'

    * weight reduced each week

    5' 8'

    00 BPMResting HR

    (Post Exercise)

    000 KjTotal Calories

    BurnedTotal Fat Burned

  • 8/13/2019 Gym Telenor

    41/158

    GYM TRAINING RECORD

    Steve C Thompson

    Average Resting HR

    Avg

    Weight Avg HR Max HR

    Avg Calories

    Burned

    Avg Calories

    Burned P/H

    Max

    Calories

    Burned

    P H Av

    Total

    CaloriesBurned

    Total Fat Burned

    00 BPM 0.00Kg 00 BPM 00 BPM 000 Kj 000 Kj 000 Kj 000 Kj 0.00g

    Comments

    Biometrics Totals

    Weekending 0 January 1900 Week # 34

    Pre Exercise Post Exercise

    Resting HR

    Recovery HR

    Index Exercise time

    00 BPM 0.00 00:00:00.00

  • 8/13/2019 Gym Telenor

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  • 8/13/2019 Gym Telenor

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    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Pulldown 4 32.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Shoulder Press 6 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Assist Dips 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Low Row 4 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Chest Press 6 22.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Biceps Curl FW 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Triceps Push 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    X-Trainer Cardio

    Biometrics

    Average

    HR00 BPM Max HR 00 BPM

    Recovery

    HR Index0

    Exercise

    time00:00.000

    (Post exercise) Avg Kj

    Burned

    P/H

    000 KjMax Kj

    Burned P/H000 Kj 0.00g

    Weekending 1 September 2013 Week # 35

    Ready Program (Shoulder/Arms)

    Date Wednesday, 21 August 2013

    Biometrics

    Weight 0.00Kg

    Resting HR

    (Prior to

    Exercise)

    00 BPM(Pre exercise)

    ExerciseStarting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current Time

    / # of Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    ChangesComment

    5' 8'

    5' 8'

    00 BPMResting HR

    (Post Exercise)

    000 KjTotal Calories

    BurnedTotal Fat Burned

  • 8/13/2019 Gym Telenor

    44/158

    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Pectoral Fly 6,4 30.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Rear Deltoid 30.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Assist Chins 15.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Abdominal Crunches 5 39.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Back Extension 3,3 61.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Row Machine 5

    Biometrics

    Average

    HR00 BPM Max HR 00 BPM

    Recovery

    HR Index0

    Exercise

    time00:00.000

    (Post exercise) Avg Kj

    Burned

    P/H

    000 KjMax Kj

    Burned P/H000 Kj 0.00g

    Weekending 1 September 2013 Week # 35

    Ready Program (Trunk)

    Date Friday, 23 August 2013

    BiometricsWeight 0.00Kg

    Resting HR

    (Prior to

    Exercise)

    00 BPM(Pre exercise)

    Exercise

    Starting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current Time

    / # of Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    Changes

    Comment

    5' 8'

    * weight reduced each week

    5' 8'

    00 BPMResting HR

    (Post Exercise)

    000 KjTotal Calories

    BurnedTotal Fat Burned

  • 8/13/2019 Gym Telenor

    45/158

  • 8/13/2019 Gym Telenor

    46/158

    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Horizontal Leg Curl 2,M 20.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Horizontal Leg Press 2 20.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Calf Press 2 25.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Hip Adduction 25.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Hip Abduction 25.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Torso Rotation 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    X-Trainer Cardio

    Biometrics

    Average

    HR00 BPM Max HR 00 BPM

    Recovery

    HR Index0

    Exercise

    time00:00.000

    (Post exercise) Avg Kj

    Burned

    P/H

    000 KjMax Kj

    Burned P/H000 Kj 0.00g

    Weekending 8 September 2013 Week # 36

    Ready Program (Legs)

    Date Monday, 2 September 2013

    BiometricsWeight 0.00Kg

    Resting HR

    (Prior to

    Exercise)

    00 BPM

    (Pre exercise)

    Exercise

    Starting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current Time

    / # of Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    Changes

    Comment

    5' 8'

    5' 8'

    00 BPMResting HR

    (Post Exercise)

    000 KjTotal Calories

    BurnedTotal Fat Burned

  • 8/13/2019 Gym Telenor

    47/158

    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Pulldown 4 32.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Shoulder Press 6 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Assist Dips 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Low Row 4 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Chest Press 6 22.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Biceps Curl FW 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Triceps Push 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    X-Trainer Cardio

    Biometrics

    Average

    HR00 BPM Max HR 00 BPM

    Recovery

    HR Index0

    Exercise

    time00:00.000

    (Post exercise) Avg Kj

    Burned

    P/H

    000 KjMax Kj

    Burned P/H000 Kj 0.00g

    Weekending 8 September 2013 Week # 36

    Ready Program (Shoulder/Arms)

    Date Wednesday, 4 September 2013

    Biometrics

    Weight 0.00Kg

    Resting HR

    (Prior to

    Exercise)

    00 BPM(Pre exercise)

    ExerciseStarting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current Time

    / # of Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    ChangesComment

    5' 8'

    5' 8'

    00 BPMResting HR

    (Post Exercise)

    000 KjTotal Calories

    BurnedTotal Fat Burned

  • 8/13/2019 Gym Telenor

    48/158

    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Pectoral Fly 6,4 30.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Rear Deltoid 30.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Assist Chins 15.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Abdominal Crunches 5 39.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Back Extension 3,3 61.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Row Machine 5

    Biometrics

    Average

    HR00 BPM Max HR 00 BPM

    Recovery

    HR Index0

    Exercise

    time00:00.000

    (Post exercise) Avg Kj

    Burned

    P/H

    000 KjMax Kj

    Burned P/H000 Kj 0.00g

    Weekending 8 September 2013 Week # 36

    Ready Program (Trunk)

    Date Friday, 6 September 2013

    BiometricsWeight 0.00Kg

    Resting HR

    (Prior to

    Exercise)

    00 BPM(Pre exercise)

    Exercise

    Starting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current Time

    / # of Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    Changes

    Comment

    5' 8'

    * weight reduced each week

    5' 8'

    00 BPMResting HR

    (Post Exercise)

    000 KjTotal Calories

    BurnedTotal Fat Burned

  • 8/13/2019 Gym Telenor

    49/158

    GYM TRAINING RECORD

    Steve C Thompson

    Average Resting HR

    Avg

    Weight Avg HR Max HR

    Avg Calories

    Burned

    Avg Calories

    Burned P/H

    Max

    Calories

    Burned

    P H Av

    Total

    CaloriesBurned

    Total Fat Burned

    00 BPM 0.00Kg 00 BPM 00 BPM 000 Kj 000 Kj 000 Kj 000 Kj 0.00g

    Comments

    Biometrics Totals

    Weekending 8 September 2013 Week # 36

    Pre Exercise Post Exercise

    Resting HR

    Recovery HR

    Index Exercise time

    00 BPM 0.00 00:00:00.00

  • 8/13/2019 Gym Telenor

    50/158

    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Horizontal Leg Curl 2,M 20.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Horizontal Leg Press 2 20.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Calf Press 2 25.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Hip Adduction 25.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Hip Abduction 25.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Torso Rotation 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    X-Trainer Cardio

    Biometrics

    Average

    HR00 BPM Max HR 00 BPM

    Recovery

    HR Index0

    Exercise

    time00:00.000

    (Post exercise) Avg Kj

    Burned

    P/H

    000 KjMax Kj

    Burned P/H000 Kj 0.00g

    Weekending 15 September 2013 Week # 37

    Ready Program (Legs)

    Date Monday, 9 September 2013

    BiometricsWeight 0.00Kg

    Resting HR

    (Prior to

    Exercise)

    00 BPM

    (Pre exercise)

    Exercise

    Starting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current Time

    / # of Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    Changes

    Comment

    5' 8'

    5' 8'

    00 BPMResting HR

    (Post Exercise)

    000 KjTotal Calories

    BurnedTotal Fat Burned

  • 8/13/2019 Gym Telenor

    51/158

    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Pulldown 4 32.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Shoulder Press 6 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Assist Dips 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Low Row 4 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Chest Press 6 22.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Biceps Curl FW 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Triceps Push 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    X-Trainer Cardio

    Biometrics

    Average

    HR00 BPM Max HR 00 BPM

    Recovery

    HR Index0

    Exercise

    time00:00.000

    (Post exercise) Avg Kj

    Burned

    P/H

    000 KjMax Kj

    Burned P/H000 Kj 0.00g

    Weekending 15 September 2013 Week # 37

    Ready Program (Shoulder/Arms)

    Date Wednesday, 11 September 2013

    Biometrics

    Weight 0.00Kg

    Resting HR

    (Prior to

    Exercise)

    00 BPM(Pre exercise)

    ExerciseStarting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current Time

    / # of Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    ChangesComment

    5' 8'

    5' 8'

    00 BPMResting HR

    (Post Exercise)

    000 KjTotal Calories

    BurnedTotal Fat Burned

  • 8/13/2019 Gym Telenor

    52/158

    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Pectoral Fly 6,4 30.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Rear Deltoid 30.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Assist Chins 15.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Abdominal Crunches 5 39.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Back Extension 3,3 61.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Row Machine 5

    Biometrics

    Average

    HR00 BPM Max HR 00 BPM

    Recovery

    HR Index0

    Exercise

    time00:00.000

    (Post exercise) Avg Kj

    Burned

    P/H

    000 KjMax Kj

    Burned P/H000 Kj 0.00g

    Weekending 15 September 2013 Week # 37

    Ready Program (Trunk)

    Date Friday, 13 September 2013

    BiometricsWeight 0.00Kg

    Resting HR

    (Prior to

    Exercise)

    00 BPM(Pre exercise)

    Exercise

    Starting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current Time

    / # of Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    Changes

    Comment

    5' 8'

    * weight reduced each week

    5' 8'

    00 BPMResting HR

    (Post Exercise)

    000 KjTotal Calories

    BurnedTotal Fat Burned

  • 8/13/2019 Gym Telenor

    53/158

    GYM TRAINING RECORD

    Steve C Thompson

    Average Resting HR

    Avg

    Weight Avg HR Max HR

    Avg Calories

    Burned

    Avg Calories

    Burned P/H

    Max

    Calories

    Burned

    P H Av

    Total

    CaloriesBurned

    Total Fat Burned

    00 BPM 0.00Kg 00 BPM 00 BPM 000 Kj 000 Kj 000 Kj 000 Kj 0.00g

    Comments

    Biometrics Totals

    Weekending 15 September 2013 Week # 37

    Pre Exercise Post Exercise

    Resting HR

    Recovery HR

    Index Exercise time

    00 BPM 0.00 00:00:00.00

  • 8/13/2019 Gym Telenor

    54/158

    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Horizontal Leg Curl 2,M 20.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Horizontal Leg Press 2 20.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Calf Press 2 25.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Hip Adduction 25.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Hip Abduction 25.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Torso Rotation 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    X-Trainer Cardio

    Biometrics

    Average

    HR00 BPM Max HR 00 BPM

    Recovery

    HR Index0

    Exercise

    time00:00.000

    (Post exercise) Avg Kj

    Burned

    P/H

    000 KjMax Kj

    Burned P/H000 Kj 0.00g

    Weekending 22 September 2013 Week # 38

    Ready Program (Legs)

    Date Monday, 16 September 2013

    BiometricsWeight 0.00Kg

    Resting HR

    (Prior to

    Exercise)

    00 BPM

    (Pre exercise)

    Exercise

    Starting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current Time

    / # of Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    Changes

    Comment

    5' 8'

    5' 8'

    00 BPMResting HR

    (Post Exercise)

    000 KjTotal Calories

    BurnedTotal Fat Burned

  • 8/13/2019 Gym Telenor

    55/158

    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Pulldown 4 32.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Shoulder Press 6 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Assist Dips 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Low Row 4 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Chest Press 6 22.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Biceps Curl FW 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Triceps Push 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    X-Trainer Cardio

    Biometrics

    Average

    HR00 BPM Max HR 00 BPM

    Recovery

    HR Index0

    Exercise

    time00:00.000

    (Post exercise) Avg Kj

    Burned

    P/H

    000 KjMax Kj

    Burned P/H000 Kj 0.00g

    Weekending 22 September 2013 Week # 38

    Ready Program (Shoulder/Arms)

    Date Wednesday, 18 September 2013

    Biometrics

    Weight 0.00Kg

    Resting HR

    (Prior to

    Exercise)

    00 BPM(Pre exercise)

    ExerciseStarting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current Time

    / # of Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    ChangesComment

    5' 8'

    5' 8'

    00 BPMResting HR

    (Post Exercise)

    000 KjTotal Calories

    BurnedTotal Fat Burned

  • 8/13/2019 Gym Telenor

    56/158

    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Pectoral Fly 6,4 30.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Rear Deltoid 30.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Assist Chins 15.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Abdominal Crunches 5 39.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Back Extension 3,3 61.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Row Machine 5

    Biometrics

    Average

    HR00 BPM Max HR 00 BPM

    Recovery

    HR Index0

    Exercise

    time00:00.000

    (Post exercise) Avg Kj

    Burned

    P/H

    000 KjMax Kj

    Burned P/H000 Kj 0.00g

    Weekending 22 September 2013 Week # 38

    Ready Program (Trunk)

    Date Friday, 20 September 2013

    BiometricsWeight 0.00Kg

    Resting HR

    (Prior to

    Exercise)

    00 BPM(Pre exercise)

    Exercise

    Starting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current Time

    / # of Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    Changes

    Comment

    5' 8'

    * weight reduced each week

    5' 8'

    00 BPMResting HR

    (Post Exercise)

    000 KjTotal Calories

    BurnedTotal Fat Burned

  • 8/13/2019 Gym Telenor

    57/158

  • 8/13/2019 Gym Telenor

    58/158

    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Horizontal Leg Curl 2,M 20.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Horizontal Leg Press 2 20.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Calf Press 2 25.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Hip Adduction 25.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Hip Abduction 25.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Torso Rotation 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    X-Trainer Cardio

    Biometrics

    Average

    HR00 BPM Max HR 00 BPM

    Recovery

    HR Index0

    Exercise

    time00:00.000

    (Post exercise) Avg Kj

    Burned

    P/H

    000 KjMax Kj

    Burned P/H000 Kj 0.00g

    Weekending 29 September 2013 Week # 39

    Ready Program (Legs)

    Date Monday, 23 September 2013

    BiometricsWeight 0.00Kg

    Resting HR

    (Prior to

    Exercise)

    00 BPM

    (Pre exercise)

    Exercise

    Starting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current Time

    / # of Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    Changes

    Comment

    5' 8'

    5' 8'

    00 BPMResting HR

    (Post Exercise)

    000 KjTotal Calories

    BurnedTotal Fat Burned

  • 8/13/2019 Gym Telenor

    59/158

  • 8/13/2019 Gym Telenor

    60/158

    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Pectoral Fly 6,4 30.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Rear Deltoid 30.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Assist Chins 15.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Abdominal Crunches 5 39.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Back Extension 3,3 61.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Row Machine 5

    Biometrics

    Average

    HR00 BPM Max HR 00 BPM

    Recovery

    HR Index0

    Exercise

    time00:00.000

    (Post exercise) Avg Kj

    Burned

    P/H

    000 KjMax Kj

    Burned P/H000 Kj 0.00g

    Weekending 29 September 2013 Week # 39

    Ready Program (Trunk)

    Date Friday, 27 September 2013

    BiometricsWeight 0.00Kg

    Resting HR

    (Prior to

    Exercise)

    00 BPM(Pre exercise)

    Exercise

    Starting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current Time

    / # of Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    Changes

    Comment

    5' 8'

    * weight reduced each week

    5' 8'

    00 BPMResting HR

    (Post Exercise)

    000 KjTotal Calories

    BurnedTotal Fat Burned

  • 8/13/2019 Gym Telenor

    61/158

    GYM TRAINING RECORD

    Steve C Thompson

    Average Resting HR

    Avg

    Weight Avg HR Max HR

    Avg Calories

    Burned

    Avg Calories

    Burned P/H

    Max

    Calories

    Burned

    P H Av

    Total

    CaloriesBurned

    Total Fat Burned

    00 BPM 0.00Kg 00 BPM 00 BPM 000 Kj 000 Kj 000 Kj 000 Kj 0.00g

    Comments

    Biometrics Totals

    Weekending 29 September 2013 Week # 39

    Pre Exercise Post Exercise

    Resting HR

    Recovery HR

    Index Exercise time

    00 BPM 0.00 00:00:00.00

  • 8/13/2019 Gym Telenor

    62/158

    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Horizontal Leg Curl 2,M 20.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Horizontal Leg Press 2 20.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Calf Press 2 25.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Hip Adduction 25.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Hip Abduction 25.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Torso Rotation 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    X-Trainer Cardio

    Biometrics

    Average

    HR00 BPM Max HR 00 BPM

    Recovery

    HR Index0

    Exercise

    time00:00.000

    (Post exercise) Avg Kj

    Burned

    P/H

    000 KjMax Kj

    Burned P/H000 Kj 0.00g

    Weekending 6 October 2013 Week # 40

    Ready Program (Legs)

    Date Monday, 30 September 2013

    BiometricsWeight 0.00Kg

    Resting HR

    (Prior to

    Exercise)

    00 BPM

    (Pre exercise)

    Exercise

    Starting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current Time

    / # of Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    Changes

    Comment

    5' 8'

    5' 8'

    00 BPMResting HR

    (Post Exercise)

    000 KjTotal Calories

    BurnedTotal Fat Burned

  • 8/13/2019 Gym Telenor

    63/158

    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Pulldown 4 32.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Shoulder Press 6 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Assist Dips 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Low Row 4 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Chest Press 6 22.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Biceps Curl FW 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Triceps Push 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    X-Trainer Cardio

    Biometrics

    Average

    HR00 BPM Max HR 00 BPM

    Recovery

    HR Index0

    Exercise

    time00:00.000

    (Post exercise) Avg Kj

    Burned

    P/H

    000 KjMax Kj

    Burned P/H000 Kj 0.00g

    Weekending 6 October 2013 Week # 40

    Ready Program (Shoulder/Arms)

    Date Wednesday, 2 October 2013

    Biometrics

    Weight 0.00Kg

    Resting HR

    (Prior to

    Exercise)

    00 BPM(Pre exercise)

    ExerciseStarting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current Time

    / # of Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    ChangesComment

    5' 8'

    5' 8'

    00 BPMResting HR

    (Post Exercise)

    000 KjTotal Calories

    BurnedTotal Fat Burned

  • 8/13/2019 Gym Telenor

    64/158

    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Pectoral Fly 6,4 30.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Rear Deltoid 30.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Assist Chins 15.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Abdominal Crunches 5 39.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Back Extension 3,3 61.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Row Machine 5

    Biometrics

    Average

    HR00 BPM Max HR 00 BPM

    Recovery

    HR Index0

    Exercise

    time00:00.000

    (Post exercise) Avg Kj

    Burned

    P/H

    000 KjMax Kj

    Burned P/H000 Kj 0.00g

    Weekending 6 October 2013 Week # 40

    Ready Program (Trunk)

    Date Friday, 4 October 2013

    BiometricsWeight 0.00Kg

    Resting HR

    (Prior to

    Exercise)

    00 BPM(Pre exercise)

    Exercise

    Starting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current Time

    / # of Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    Changes

    Comment

    5' 8'

    * weight reduced each week

    5' 8'

    00 BPMResting HR

    (Post Exercise)

    000 KjTotal Calories

    BurnedTotal Fat Burned

  • 8/13/2019 Gym Telenor

    65/158

    GYM TRAINING RECORD

    Steve C Thompson

    Average Resting HR

    Avg

    Weight Avg HR Max HR

    Avg Calories

    Burned

    Avg Calories

    Burned P/H

    Max

    Calories

    Burned

    P H Av

    Total

    CaloriesBurned

    Total Fat Burned

    00 BPM 0.00Kg 00 BPM 00 BPM 000 Kj 000 Kj 000 Kj 000 Kj 0.00g

    Comments

    Biometrics Totals

    Weekending 6 October 2013 Week # 40

    Pre Exercise Post Exercise

    Resting HR

    Recovery HR

    Index Exercise time

    00 BPM 0.00 00:00:00.00

  • 8/13/2019 Gym Telenor

    66/158

    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Horizontal Leg Curl 2,M 20.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Horizontal Leg Press 2 20.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Calf Press 2 25.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Hip Adduction 25.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Hip Abduction 25.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Torso Rotation 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    X-Trainer Cardio

    Biometrics

    Average

    HR00 BPM Max HR 00 BPM

    Recovery

    HR Index0

    Exercise

    time00:00.000

    (Post exercise) Avg Kj

    Burned

    P/H

    000 KjMax Kj

    Burned P/H000 Kj 0.00g

    Weekending 13 October 2013 Week # 41

    Ready Program (Legs)

    Date Monday, 7 October 2013

    BiometricsWeight 0.00Kg

    Resting HR

    (Prior to

    Exercise)

    00 BPM

    (Pre exercise)

    Exercise

    Starting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current Time

    / # of Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    Changes

    Comment

    5' 8'

    5' 8'

    00 BPMResting HR

    (Post Exercise)

    000 KjTotal Calories

    BurnedTotal Fat Burned

  • 8/13/2019 Gym Telenor

    67/158

    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Pulldown 4 32.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Shoulder Press 6 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Assist Dips 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Low Row 4 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Chest Press 6 22.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Biceps Curl FW 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Triceps Push 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    X-Trainer Cardio

    Biometrics

    Average

    HR00 BPM Max HR 00 BPM

    Recovery

    HR Index0

    Exercise

    time00:00.000

    (Post exercise) Avg Kj

    Burned

    P/H

    000 KjMax Kj

    Burned P/H000 Kj 0.00g

    Weekending 13 October 2013 Week # 41

    Ready Program (Shoulder/Arms)

    Date Wednesday, 9 October 2013

    Biometrics

    Weight 0.00Kg

    Resting HR

    (Prior to

    Exercise)

    00 BPM(Pre exercise)

    ExerciseStarting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current Time

    / # of Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    ChangesComment

    5' 8'

    5' 8'

    00 BPMResting HR

    (Post Exercise)

    000 KjTotal Calories

    BurnedTotal Fat Burned

  • 8/13/2019 Gym Telenor

    68/158

    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Pectoral Fly 6,4 30.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Rear Deltoid 30.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Assist Chins 15.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Abdominal Crunches 5 39.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Back Extension 3,3 61.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Row Machine 5

    Biometrics

    Average

    HR00 BPM Max HR 00 BPM

    Recovery

    HR Index0

    Exercise

    time00:00.000

    (Post exercise) Avg Kj

    Burned

    P/H

    000 KjMax Kj

    Burned P/H000 Kj 0.00g

    Weekending 13 October 2013 Week # 41

    Ready Program (Trunk)

    Date Friday, 11 October 2013

    BiometricsWeight 0.00Kg

    Resting HR

    (Prior to

    Exercise)

    00 BPM(Pre exercise)

    Exercise

    Starting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current Time

    / # of Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    Changes

    Comment

    5' 8'

    * weight reduced each week

    5' 8'

    00 BPMResting HR

    (Post Exercise)

    000 KjTotal Calories

    BurnedTotal Fat Burned

  • 8/13/2019 Gym Telenor

    69/158

    GYM TRAINING RECORD

    Steve C Thompson

    Average Resting HR

    Avg

    Weight Avg HR Max HR

    Avg Calories

    Burned

    Avg Calories

    Burned P/H

    Max

    Calories

    Burned

    P H Av

    Total

    CaloriesBurned

    Total Fat Burned

    00 BPM 0.00Kg 00 BPM 00 BPM 000 Kj 000 Kj 000 Kj 000 Kj 0.00g

    Comments

    Biometrics Totals

    Weekending 13 October 2013 Week # 41

    Pre Exercise Post Exercise

    Resting HR

    Recovery HR

    Index Exercise time

    00 BPM 0.00 00:00:00.00

  • 8/13/2019 Gym Telenor

    70/158

    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Horizontal Leg Curl 2,M 20.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Horizontal Leg Press 2 20.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Calf Press 2 25.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Hip Adduction 25.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Hip Abduction 25.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Torso Rotation 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    X-Trainer Cardio

    Biometrics

    Average

    HR00 BPM Max HR 00 BPM

    Recovery

    HR Index0

    Exercise

    time00:00.000

    (Post exercise) Avg Kj

    Burned

    P/H

    000 KjMax Kj

    Burned P/H000 Kj 0.00g

    Weekending 20 October 2013 Week # 42

    Ready Program (Legs)

    Date Monday, 14 October 2013

    BiometricsWeight 0.00Kg

    Resting HR

    (Prior to

    Exercise)

    00 BPM

    (Pre exercise)

    Exercise

    Starting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current Time

    / # of Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    Changes

    Comment

    5' 8'

    5' 8'

    00 BPMResting HR

    (Post Exercise)

    000 KjTotal Calories

    BurnedTotal Fat Burned

  • 8/13/2019 Gym Telenor

    71/158

    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Pulldown 4 32.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Shoulder Press 6 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Assist Dips 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Low Row 4 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Chest Press 6 22.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Biceps Curl FW 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Triceps Push 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    X-Trainer Cardio

    Biometrics

    Average

    HR00 BPM Max HR 00 BPM

    Recovery

    HR Index0

    Exercise

    time00:00.000

    (Post exercise) Avg Kj

    Burned

    P/H

    000 KjMax Kj

    Burned P/H000 Kj 0.00g

    Weekending 20 October 2013 Week # 42

    Ready Program (Shoulder/Arms)

    Date Wednesday, 16 October 2013

    Biometrics

    Weight 0.00Kg

    Resting HR

    (Prior to

    Exercise)

    00 BPM(Pre exercise)

    ExerciseStarting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current Time

    / # of Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    ChangesComment

    5' 8'

    5' 8'

    00 BPMResting HR

    (Post Exercise)

    000 KjTotal Calories

    BurnedTotal Fat Burned

  • 8/13/2019 Gym Telenor

    72/158

    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Pectoral Fly 6,4 30.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Rear Deltoid 30.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Assist Chins 15.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Abdominal Crunches 5 39.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Back Extension 3,3 61.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Row Machine 5

    Biometrics

    Average

    HR00 BPM Max HR 00 BPM

    Recovery

    HR Index0

    Exercise

    time00:00.000

    (Post exercise) Avg Kj

    Burned

    P/H

    000 KjMax Kj

    Burned P/H000 Kj 0.00g

    Weekending 20 October 2013 Week # 42

    Ready Program (Trunk)

    Date Friday, 18 October 2013

    BiometricsWeight 0.00Kg

    Resting HR

    (Prior to

    Exercise)

    00 BPM(Pre exercise)

    Exercise

    Starting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current Time

    / # of Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    Changes

    Comment

    5' 8'

    * weight reduced each week

    5' 8'

    00 BPMResting HR

    (Post Exercise)

    000 KjTotal Calories

    BurnedTotal Fat Burned

  • 8/13/2019 Gym Telenor

    73/158

    GYM TRAINING RECORD

    Steve C Thompson

    Average Resting HR

    Avg

    Weight Avg HR Max HR

    Avg Calories

    Burned

    Avg Calories

    Burned P/H

    Max

    Calories

    Burned

    P H Av

    Total

    CaloriesBurned

    Total Fat Burned

    00 BPM 0.00Kg 00 BPM 00 BPM 000 Kj 000 Kj 000 Kj 000 Kj 0.00g

    Comments

    Biometrics Totals

    Weekending 20 October 2013 Week # 42

    Pre Exercise Post Exercise

    Resting HR

    Recovery HR

    Index Exercise time

    00 BPM 0.00 00:00:00.00

  • 8/13/2019 Gym Telenor

    74/158

    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Horizontal Leg Curl 2,M 20.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Horizontal Leg Press 2 20.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Calf Press 2 25.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Hip Adduction 25.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Hip Abduction 25.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Torso Rotation 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    X-Trainer Cardio

    Biometrics

    Average

    HR00 BPM Max HR 00 BPM

    Recovery

    HR Index0

    Exercise

    time00:00.000

    (Post exercise) Avg Kj

    Burned

    P/H

    000 KjMax Kj

    Burned P/H000 Kj 0.00g

    Weekending 27 October 2013 Week # 43

    Ready Program (Legs)

    Date Monday, 21 October 2013

    BiometricsWeight 0.00Kg

    Resting HR

    (Prior to

    Exercise)

    00 BPM

    (Pre exercise)

    Exercise

    Starting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current Time

    / # of Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    Changes

    Comment

    5' 8'

    5' 8'

    00 BPMResting HR

    (Post Exercise)

    000 KjTotal Calories

    BurnedTotal Fat Burned

  • 8/13/2019 Gym Telenor

    75/158

    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Pulldown 4 32.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Shoulder Press 6 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Assist Dips 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Low Row 4 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Chest Press 6 22.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Biceps Curl FW 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Triceps Push 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    X-Trainer Cardio

    Biometrics

    Average

    HR00 BPM Max HR 00 BPM

    Recovery

    HR Index0

    Exercise

    time00:00.000

    (Post exercise) Avg Kj

    Burned

    P/H

    000 KjMax Kj

    Burned P/H000 Kj 0.00g

    Weekending 27 October 2013 Week # 43

    Ready Program (Shoulder/Arms)

    Date Wednesday, 23 October 2013

    Biometrics

    Weight 0.00Kg

    Resting HR

    (Prior to

    Exercise)

    00 BPM(Pre exercise)

    ExerciseStarting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current Time

    / # of Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    ChangesComment

    5' 8'

    5' 8'

    00 BPMResting HR

    (Post Exercise)

    000 KjTotal Calories

    BurnedTotal Fat Burned

  • 8/13/2019 Gym Telenor

    76/158

    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Pectoral Fly 6,4 30.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Rear Deltoid 30.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Assist Chins 15.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Abdominal Crunches 5 39.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Back Extension 3,3 61.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Row Machine 5

    Biometrics

    Average

    HR00 BPM Max HR 00 BPM

    Recovery

    HR Index0

    Exercise

    time00:00.000

    (Post exercise) Avg Kj

    Burned

    P/H

    000 KjMax Kj

    Burned P/H000 Kj 0.00g

    Weekending 27 October 2013 Week # 43

    Ready Program (Trunk)

    Date Friday, 25 October 2013

    BiometricsWeight 0.00Kg

    Resting HR

    (Prior to

    Exercise)

    00 BPM(Pre exercise)

    Exercise

    Starting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current Time

    / # of Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    Changes

    Comment

    5' 8'

    * weight reduced each week

    5' 8'

    00 BPMResting HR

    (Post Exercise)

    000 KjTotal Calories

    BurnedTotal Fat Burned

  • 8/13/2019 Gym Telenor

    77/158

    GYM TRAINING RECORD

    Steve C Thompson

    Average Resting HR

    Avg

    Weight Avg HR Max HR

    Avg Calories

    Burned

    Avg Calories

    Burned P/H

    Max

    Calories

    Burned

    P H Av

    Total

    CaloriesBurned

    Total Fat Burned

    00 BPM 0.00Kg 00 BPM 00 BPM 000 Kj 000 Kj 000 Kj 000 Kj 0.00g

    Comments

    Biometrics Totals

    Weekending 27 October 2013 Week # 43

    Pre Exercise Post Exercise

    Resting HR

    Recovery HR

    Index Exercise time

    00 BPM 0.00 00:00:00.00

  • 8/13/2019 Gym Telenor

    78/158

    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Horizontal Leg Curl 2,M 20.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Horizontal Leg Press 2 20.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Calf Press 2 25.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Hip Adduction 25.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Hip Abduction 25.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Torso Rotation 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    X-Trainer Cardio

    Biometrics

    Average

    HR00 BPM Max HR 00 BPM

    Recovery

    HR Index0

    Exercise

    time00:00.000

    (Post exercise) Avg Kj

    Burned

    P/H

    000 KjMax Kj

    Burned P/H000 Kj 0.00g

    Weekending 3 November 2013 Week # 44

    Ready Program (Legs)

    Date Monday, 28 October 2013

    BiometricsWeight 0.00Kg

    Resting HR

    (Prior to

    Exercise)

    00 BPM

    (Pre exercise)

    Exercise

    Starting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current Time

    / # of Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    Changes

    Comment

    5' 8'

    5' 8'

    00 BPMResting HR

    (Post Exercise)

    000 KjTotal Calories

    BurnedTotal Fat Burned

  • 8/13/2019 Gym Telenor

    79/158

    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Pulldown 4 32.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Shoulder Press 6 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Assist Dips 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Low Row 4 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Chest Press 6 22.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Biceps Curl FW 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Triceps Push 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    X-Trainer Cardio

    Biometrics

    Average

    HR00 BPM Max HR 00 BPM

    Recovery

    HR Index0

    Exercise

    time00:00.000

    (Post exercise) Avg Kj

    Burned

    P/H

    000 KjMax Kj

    Burned P/H000 Kj 0.00g

    Weekending 3 November 2013 Week # 44

    Ready Program (Shoulder/Arms)

    Date Wednesday, 30 October 2013

    Biometrics

    Weight 0.00Kg

    Resting HR

    (Prior to

    Exercise)

    00 BPM(Pre exercise)

    ExerciseStarting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current Time

    / # of Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    ChangesComment

    5' 8'

    5' 8'

    00 BPMResting HR

    (Post Exercise)

    000 KjTotal Calories

    BurnedTotal Fat Burned

  • 8/13/2019 Gym Telenor

    80/158

    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Pectoral Fly 6,4 30.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Rear Deltoid 30.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Assist Chins 15.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Abdominal Crunches 5 39.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Back Extension 3,3 61.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Row Machine 5

    Biometrics

    Average

    HR00 BPM Max HR 00 BPM

    Recovery

    HR Index0

    Exercise

    time00:00.000

    (Post exercise) Avg Kj

    Burned

    P/H

    000 KjMax Kj

    Burned P/H000 Kj 0.00g

    Weekending 3 November 2013 Week # 44

    Ready Program (Trunk)

    Date Friday, 1 November 2013

    BiometricsWeight 0.00Kg

    Resting HR

    (Prior to

    Exercise)

    00 BPM(Pre exercise)

    Exercise

    Starting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current Time

    / # of Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    Changes

    Comment

    5' 8'

    * weight reduced each week

    5' 8'

    00 BPMResting HR

    (Post Exercise)

    000 KjTotal Calories

    BurnedTotal Fat Burned

  • 8/13/2019 Gym Telenor

    81/158

    GYM TRAINING RECORD

    Steve C Thompson

    Average Resting HR

    Avg

    Weight Avg HR Max HR

    Avg Calories

    Burned

    Avg Calories

    Burned P/H

    Max

    Calories

    Burned

    P H Av

    Total

    CaloriesBurned

    Total Fat Burned

    00 BPM 0.00Kg 00 BPM 00 BPM 000 Kj 000 Kj 000 Kj 000 Kj 0.00g

    Comments

    Biometrics Totals

    Weekending 3 November 2013 Week # 44

    Pre Exercise Post Exercise

    Resting HR

    Recovery HR

    Index Exercise time

    00 BPM 0.00 00:00:00.00

  • 8/13/2019 Gym Telenor

    82/158

    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Horizontal Leg Curl 2,M 20.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Horizontal Leg Press 2 20.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Calf Press 2 25.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Hip Adduction 25.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Hip Abduction 25.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Torso Rotation 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    X-Trainer Cardio

    Biometrics

    Average

    HR00 BPM Max HR 00 BPM

    Recovery

    HR Index0

    Exercise

    time00:00.000

    (Post exercise) Avg Kj

    Burned

    P/H

    000 KjMax Kj

    Burned P/H000 Kj 0.00g

    Weekending 10 November 2013 Week # 45

    Ready Program (Legs)

    Date Monday, 4 November 2013

    BiometricsWeight 0.00Kg

    Resting HR

    (Prior to

    Exercise)

    00 BPM

    (Pre exercise)

    Exercise

    Starting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current Time

    / # of Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    Changes

    Comment

    5' 8'

    5' 8'

    00 BPMResting HR

    (Post Exercise)

    000 KjTotal Calories

    BurnedTotal Fat Burned

  • 8/13/2019 Gym Telenor

    83/158

    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Pulldown 4 32.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Shoulder Press 6 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Assist Dips 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Low Row 4 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Chest Press 6 22.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Biceps Curl FW 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Triceps Push 12.50Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    X-Trainer Cardio

    Biometrics

    Average

    HR00 BPM Max HR 00 BPM

    Recovery

    HR Index0

    Exercise

    time00:00.000

    (Post exercise) Avg Kj

    Burned

    P/H

    000 KjMax Kj

    Burned P/H000 Kj 0.00g

    Weekending 10 November 2013 Week # 45

    Ready Program (Shoulder/Arms)

    Date Wednesday, 6 November 2013

    Biometrics

    Weight 0.00Kg

    Resting HR

    (Prior to

    Exercise)

    00 BPM(Pre exercise)

    ExerciseStarting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current Time

    / # of Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    ChangesComment

    5' 8'

    5' 8'

    00 BPMResting HR

    (Post Exercise)

    000 KjTotal Calories

    BurnedTotal Fat Burned

  • 8/13/2019 Gym Telenor

    84/158

    GYM TRAINING RECORD

    Steve C Thompson

    Routine Setting Weight Reps

    Upright Bike Cardio

    Pectoral Fly 6,4 30.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Rear Deltoid 30.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Assist Chins 15.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Abdominal Crunches 5 39.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Back Extension 3,3 61.00Kg 0.00Kg 12 * 1 12 * 2 0.00Kg 0.00Kg

    Row Machine 5

    Biometrics

    Average

    HR00 BPM Max HR 00 BPM

    Recovery

    HR Index0

    Exercise

    time00:00.000

    (Post exercise) Avg Kj

    Burned

    P/H

    000 KjMax Kj

    Burned P/H000 Kj 0.00g

    Weekending 10 November 2013 Week # 45

    Ready Program (Trunk)

    Date Friday, 8 November 2013

    BiometricsWeight 0.00Kg

    Resting HR

    (Prior to

    Exercise)

    00 BPM(Pre exercise)

    Exercise

    Starting

    Weight

    Current

    Weight

    Starting

    Time / # of

    Reps

    Current Time

    / # of Reps

    5%

    projection

    raise in

    weight

    10%

    projection

    raise in

    weight

    Changes

    Comment

    5' 8'

    * weight reduced each week

    5' 8'

    00 BPMResting HR

    (Post Exercise)

    000 KjTotal Calories

    BurnedTotal Fat Burned

  • 8/13/2019 Gym Telenor

    85/158

    GYM TRAINING RECORD

    Steve C Thompson

    Average Resting HR

    Avg

    Weight Avg HR Max HR

    Avg Calories

    Burned

    Avg Calories

    Burned P/H

    Max

    Calories

    Burned

    P H Av

    Total

    CaloriesBurned

    Total Fat Burned

    00 BPM 0.00Kg 00 BPM 00 BPM 000 Kj 000 Kj 000 Kj 000 Kj 0.00g

    Comments

    Biometrics Totals

    Weekending 10 November 2013 We