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Old 01-22-2010, 03:24 PM   #21
Greg Privitera
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Re: Hans CFCC Workout/Eating Log

That's a big thursday night Hans. That place is pretty fun.

How much was the coconut water?
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Old 01-22-2010, 03:30 PM   #22
Rachel Baratz
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Re: Hans CFCC Workout/Eating Log

yeah - maybe not the "perfect" meal...but awesome on the deliciousness factor. + drinks
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Old 01-22-2010, 06:16 PM   #23
Hans P Smith
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1/22/2010

"Lunch" at 3PM: 3 egg omelet with 1/2 yellow bell pepper, 1 tomato, 1/2 avocado, 1 jalapeno, 2 slices prosciutto

WoD
3 rounds for time
10 sandbag clean+jerks (75 lbs)
10 ab wheel rollouts
24:29
Did last set of ab wheel rollouts with light band assist. My back still a bit sore from deadlift fiasco on Tuesday so didn't go too crazy with the weight today. Also a bit "off my game" from my Thursday night (roommate's birthday, btw, I'm not just in the habit of getting crazy like that... although I have 4 roommates and 3 of them have girlfriends and things get crazy for each of their birthdays)

"Dinner" 8PM
Smoothie: 1 cup milk, 1 cup fatfree plain yoghurt, 1/2 cup frzn blackberries, 2 tbsp almond butter, 26g soy protein, ice = ~3.5 cups of deliciousness

Coconut water was $18 for 12 of the 11oz Zico cartons (including shipping) ... unfortunately another super good deal on the 1L cartons expired before i had a chance to grab them...
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Old 01-22-2010, 09:30 PM   #24
Hans P Smith
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Re: 1/22/2010

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WoD
3 rounds for time
10 sandbag clean+jerks (75 lbs)
10 ab wheel rollouts
24:29
Actually it was 21:29... didn't give myself enough credit.
Notes: jerks were very easy on this... hard part was getting grip on sandbag for cleans and doing the cleans
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Last edited by Hans P Smith; 01-22-2010 at 09:40 PM..
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Old 01-25-2010, 08:12 AM   #25
Hans P Smith
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1/25/2010

Health & Wellness Fair at Drexel Law school today, so I was able to get some free stuff done this morning.

Breakfast: Egg/Tofu casserole, blueberry soy smoothie w/ plain fatfree yoghurt, 2 silver-dollar vegan pancakes, 8oz black coffee

Fitness Assessment:
5ft 10in tall
213 lbs
23.3% bodyfat ("normal" range for my age range, was done with little gizmo you hold out at arms length)
BMI 30.6 (very obese,... har har, BMI is hilarious)
Grip Strength: "Average", right hand stronger than my left

Compare to (based on wrist/waist measurements):
8/30/09
240 lbs
31% body fat
10/3/09
230 lbs
26% body fat

Chair massage:
~15 minute chair massage... told her to focus on mid-upper back and to go nuts. Worked some elbows in there, no tears from my eyes so I guess she could have gone harder.

Hopefully make it to CFCC tonight for the deadlifts/pullups workout.
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Old 01-25-2010, 08:41 AM   #26
Angie Marfisi
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Re: Hans CFCC Workout/Eating Log

wow hans ! great job on the body fat loss....

um, I agree....BMI is pretty hilarious....I work in rec and fitness at Saint Joe's University and its frustrating to see the misconceptions people have when they come to the fitness center...
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Old 01-25-2010, 11:20 AM   #27
Hans P Smith
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body composition graph

made up a graph of body composition... not too many data points, but decent at showing progress anyhow

down from 75lbs to 49lbs of fat, maybe should start doing workouts with 25lb weight vest to simulate my old body
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Old 01-25-2010, 11:24 AM   #28
Rachel Baratz
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Re: body composition graph

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made up a graph of body composition... not too many data points, but decent at showing progress anyhow

down from 75lbs to 49lbs of fat, maybe should start doing workouts with 25lb weight vest to simulate my old body
O.M.G. - has KD seen this graph?!?! This is RIGHT up her alley!
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Old 01-25-2010, 11:42 AM   #29
Hans P Smith
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Re: body composition graph

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O.M.G. - has KD seen this graph?!?! This is RIGHT up her alley!
I hope she sees it, I spent A LOT of time labeling my axes correctly and the units used for each data set.
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Old 01-25-2010, 01:40 PM   #30
Katie "KD" Davenport
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Re: Hans CFCC Workout/Eating Log

Very nice Hans, although I do have to take some points off because pounds and percentages are not the same units, thus, at least in my opinion, you should not use them on the same axis. (People do this all the time but that doesn't make it right!)

If you graph your % change on its own axis and scale to fit I think the results will be even more fun to look at too!!
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