Вы находитесь на странице: 1из 135

Day

Date

Time

Weight
(lbs)

11-11-2010

178.0

11-19-2010

176.0

11-29-2010

178.0

11-30-2010

177.0

12-02-2010

179.5

12-06-2010

180.5

12-07-2010

178.5

12-09-2010

178.5

12-10-2010

180.0

12-12-2010

179.0

12-13-2010

180.5

12-14-2010

178.5

12-15-2010

179.0

12-19-2010

178.5

12-22-2010

181.0

12-23-2010

180.5

12-25-2010

181.5

12-27-2010

178.0

01-06-2011

182.0

01-08-2011

182.0

01-18-2011

182.0

01-19-2011

183.0

02-03-2011

184.0

02-07-2011

185.0

02-09-2011

184.5

02-18-2011

192.0

02-18-2011

187.5

02-20-2011

185.5

02-22-2011

188.0

02-25-2011

189.0

02-26-2011

186.0

02-27-2011

186.5

02-27-2011

184.0

02-28-2011

186.5

03-01-2011

187.5

03-02-2011

185.0

03-03-2011

186.5

03-04-2011

186.0

03-04-2011

185.0

03-05-2011

188.0

03-05-2011

185.0

03-07-2011

186.5

03-09-2011

186.5

03-12-2011

189.5

03-13-2011

186.5

03-16-2011

190.5

03-17-2011

189.0

03-18-2011

190.0

03-18-2011

189.5

03-18-2011

02:00 PM

03-18-2011

05:00 PM

03-18-2011

05:30 PM

03-19-2011

08:50 AM

190.0

03-19-2011

01:30 PM

03-19-2011

07:00 PM

03-19-2011

07:30 PM

03-19-2011

09:45 PM

03-20-2011

12:42 AM

03-20-2011

09:00 AM

03-20-2011

09:00 AM

03-20-2011

12:37 PM

03-20-2011

08:00 PM

186.5

03-20-2011

07:00 PM

185.5

03-20-2011

09:00 PM

03-20-2011

09:15 PM

03-21-2011

07:15 AM

188.0

03-21-2011

08:00 AM

03-21-2011

08:00 AM

188.0

03-21-2011

12:00 PM

03-21-2011

03:00 PM

03-21-2011

05:00 PM

03-21-2011

05:30 PM

03-21-2011

08:00 PM

03-22-2011

10:20 AM

192.0

03-22-2011

10:30 AM

192.0

03-22-2011

12:20 AM

03-22-2011

01:00 AM

03-22-2011

12:00 PM

03-23-2011

10:30 AM

190.0

03-23-2011

12:00 PM

03-23-2011

12:05 PM

190.0

03-23-2011

01:15 PM

189.5

03-23-2011

02:30 PM

03-24-2011
03-24-2011

10:00 AM
11:00 AM

190.5

03-25-2011

09:30 AM

191.0

03-25-2011

02:50 PM

03-25-2011

03:00 PM

03-25-2011

07:21 PM

03-26-2011

09:50 AM

188.5

03-26-2011

11:30 AM

189.5

03-26-2011

11:35 AM

03-26-2011

06:30 PM

03-26-2011

09:30 PM

03-27-2011

10:00 AM

03-27-2011

12:30 PM

03-27-2011

05:45 PM

189.5

03-27-2011

09:15 PM

03-28-2011

10:45 AM

189.5

03-28-2011

10:45 AM

188.5

03-28-2011

01:00 PM

03-28-2011

02:30 PM

03-28-2011

11:00 PM

03-29-2011

01:00 AM

03-29-2011

11:00 AM

190.0

03-29-2011

11:45 AM

190.0

03-29-2011

12:30 PM

189.5

03-29-2011

05:45 PM

03-29-2011

09:15 PM

03-29-2011

11:00 PM

03-30-2011

01:00 AM

03-30-2011

01:15 AM

03-30-2011

01:15 AM

03-30-2011

08:15 AM

191.0

03-30-2011

02:00 PM

03-30-2011

04:00 PM

03-30-2011

04:00 PM

03-30-2011

10:45 PM

191.5

03-31-2011

11:15 AM

03-31-2011

12:40 PM

191.0

03-31-2011

08:15 PM

04-01-2011

01:15 AM

04-01-2011

03:50 AM

04-01-2011

12:45 PM

191.5

04-01-2011

09:10 PM

190.0

04-02-2011

08:00 AM

188.0

04-02-2011

08:45 AM

186.0

04-03-2011

04:30 PM

189.0

04-04-2011

09:30 AM

04-04-2011

01:45 PM

04-04-2011

07:00 PM

188.5

04-04-2011

11:00 PM

04-04-2011

11:30 PM

04-05-2011

07:30 AM

187.5

04-05-2011

07:45 AM

187.0

04-05-2011

02:00 PM

04-05-2011

06:00 PM

04-05-2011

07:00 PM

04-05-2011

11:00 PM

04-06-2011

12:23 AM

04-06-2011

06:00 AM

04-06-2011

10:35 AM

188.5

04-07-2011

07:25 AM

04-07-2011

11:20 AM

04-07-2011

12:20 PM

189.0

04-07-2011

09:45 PM

190.5

04-08-2011

11:20 AM

188.5

04-09-2011

08:30 AM

04-09-2011

08:35 AM

187.5

04-09-2011

02:26 PM

04-09-2011

06:30 PM

04-10-2011

09:00 AM

04-10-2011

03:35 PM

188.5

04-10-2011

08:00 PM

186.0

04-10-2011

10:00 PM

04-11-2011

12:10 AM

04-11-2011

12:15 AM

04-11-2011

12:25 AM

04-11-2011

04:30 AM

04-11-2011

11:30 AM

189.5

04-11-2011

11:45 AM

189.0

04-11-2011

05:00 PM

04-11-2011

08:00 PM

04-11-2011

09:00 PM

04-11-2011

11:15 PM

188.5

04-12-2011

08:50 AM

189.5

04-12-2011

09:30 AM

04-12-2011

12:30 PM

04-12-2011

04:30 PM

04-12-2011

11:30 PM

04-13-2011

09:05 AM

190.5

04-13-2011

10:05 AM

04-13-2011

10:10 AM

189.5

04-13-2011

02:05 PM

04-14-2011

07:30 AM

187.0

04-14-2011

08:45 AM

186.0

04-14-2011

02:00 PM

04-14-2011

02:00 PM

04-15-2011

01:00 AM

190.5

04-15-2011

09:00 AM

189.0

04-15-2011

01:30 PM

04-15-2011

01:45 PM

04-15-2011

05:15 PM

04-15-2011

06:30 PM

04-15-2011

07:10 PM

190.5

04-15-2011

08:25 PM

188.0

04-15-2011

10:00 PM

04-15-2011

10:50 PM

04-16-2011

08:00 AM

191.5

04-16-2011

08:10 AM

190.0

04-16-2011

07:00 PM

04-16-2011

09:15 PM

189.5

04-16-2011

09:15 PM

04-17-2011

12:05 AM

Su

04-17-2011

10:50 AM

191.0

Su

04-17-2011

12:15 PM

187.0

Su

04-17-2011

02:00 PM

Su

04-17-2011

07:00 PM

04-18-2011

08:30 AM

04-18-2011

10:00 AM

04-18-2011

12:45 PM

04-18-2011

07:00 PM

04-19-2011

12:15 AM

04-19-2011

12:35 AM

189.5

04-19-2011

10:00 AM

189.5

04-19-2011

10:00 AM

04-19-2011

01:30 PM

04-19-2011

09:00 PM

187.0

04-19-2011

10:15 PM

04-20-2011

08:45 AM

189.0

04-20-2011

09:00 AM

04-20-2011

02:00 PM

04-20-2011

06:00 PM

04-20-2011

08:40 PM

187.5

04-20-2011

10:00 PM

04-21-2011

12:45 AM

04-21-2011

08:35 AM

190.5

04-21-2011

08:35 AM

190.0

04-21-2011

02:30 PM

04-21-2011

11:00 PM

04-22-2011

10:00 AM

189.0

04-22-2011

11:00 AM

04-22-2011

04:00 PM

04-22-2011

09:20 PM

188.0

04-22-2011

10:30 PM

Sa

04-23-2011

12:45 AM

190.5

Sa

04-23-2011

08:15 AM

190.0

Sa

04-23-2011

08:30 AM

Sa

04-23-2011

01:50 PM

Sa

04-23-2011

03:00 PM

Sa

04-23-2011

09:00 PM

Su

04-24-2011

09:00 AM

Su

04-24-2011

04:00 PM

04-25-2011

10:00 AM

04-25-2011

12:00 PM

188.5

04-25-2011

12:45 PM

04-25-2011

07:00 PM

04-25-2011

10:00 PM

04-27-2011

07:30 AM

193.0

04-27-2011

08:40 AM

189.5

04-27-2011

09:30 AM

04-27-2011

10:00 AM

189.0

04-27-2011

04:20 PM

04-27-2011

08:45 PM

187.5

04-27-2011

10:45 PM

04-27-2011

11:15 PM

04-28-2011

08:40 AM

188.0

04-28-2011

10:20 AM

185.0

04-28-2011

01:15 PM

04-28-2011

09:30 PM

04-28-2011

11:15 PM

186.0

04-29-2011

12:45 AM

04-29-2011

08:00 AM

187.0

04-29-2011

08:45 AM

04-29-2011

02:30 PM

04-29-2011

06:45 PM

184.0

04-29-2011

09:30 PM

187.0

Sa

04-30-2011

07:45 AM

187.0

Sa

04-30-2011

08:00 AM

Sa

04-30-2011

01:45 PM

Sa

04-30-2011

02:00 PM

Sa

04-30-2011

04:45 PM

185.0

Sa

04-30-2011

04:45 PM

182.5

Su

05-01-2011

11:30 AM

185.0

Su

05-01-2011

01:45 PM

185.0

Su

05-01-2011

03:15 PM

182.5

Su

05-01-2011

04:00 PM

Su

05-01-2011

06:15 PM

05-02-2011

01:00 AM

05-02-2011

08:00 AM

05-02-2011

09:30 AM

05-02-2011

05:00 PM

05-02-2011

11:00 PM

183.0

05-02-2011

11:45 PM

183.0

05-03-2011

09:30 AM

183.0

05-03-2011

11:15 AM

181.0

05-03-2011

12:15 PM

05-03-2011

12:45 PM

184.0

05-03-2011

10:30 PM

182.5

05-03-2011

11:30 PM

05-04-2011

08:30 AM

184.0

05-04-2011

09:00 AM

05-04-2011

10:15 AM

184.0

05-04-2011

03:15 PM

05-04-2011

06:00 PM

183.5

05-04-2011

07:15 PM

181.5

05-04-2011

11:15 PM

05-05-2011

01:15 AM

184.0

05-05-2011

07:45 AM

184.5

05-05-2011

11:00 AM

184.0

05-05-2011

11:00 AM

183.0

05-05-2011

11:15 AM

05-05-2011

12:00 PM

183.0

05-05-2011

12:45 PM

05-05-2011

07:00 PM

05-05-2011

11:00 PM

184.5

05-06-2011

10:45 AM

184.0

05-06-2011

12:15 PM

05-06-2011

12:30 PM

184.5

05-06-2011

01:45 PM

184.5

05-06-2011

07:00 PM

182.0

05-06-2011

08:15 PM

181.0

05-06-2011

08:15 PM

05-06-2011

11:00 PM

Sa

05-07-2011

05:45 AM

184.5

Sa

05-07-2011

09:30 AM

Sa

05-07-2011

03:30 PM

Sa

05-07-2011

11:45 PM

184.0

Su

05-08-2011

12:00 AM

Su
Su

05-08-2011
05-08-2011

12:15 AM
03:00 AM

186.0

Su

05-08-2011

01:00 PM

182.5

Su

05-08-2011

02:45 PM

179.5

Su

05-08-2011

02:45 PM

181.0

Su

05-08-2011

04:00 PM

Su

05-08-2011

11:00 PM

05-09-2011

10:45 AM

183.5

05-09-2011

12:00 PM

183.5

M
M

05-09-2011
05-09-2011

12:00 PM
10:00 PM

182.5

M
T

05-09-2011
05-10-2011

10:45 PM
09:45 AM

183.5

05-10-2011

11:15 AM

180.5

05-10-2011

11:15 AM

T
T

05-10-2011
05-10-2011

11:30 AM
12:15 PM

181.5

05-10-2011

12:45 PM

05-10-2011

07:30 PM

T
T
T
W

05-10-2011
05-10-2011
05-10-2011
05-11-2011

09:30 PM
11:00 PM
11:30 PM
10:00 AM

182.0

183.5

05-11-2011

10:15 AM

05-11-2011

10:30 AM

183.5

W
R
R

05-11-2011
05-12-2011
05-12-2011

04:30 PM
01:00 AM
10:30 AM

183.0
183.5

05-12-2011

12:00 PM

180.0

05-12-2011

12:15 PM

R
R
R

05-12-2011
05-12-2011
05-12-2011

12:15 PM
12:15 PM
02:00 PM

181.0

R
R
R

05-12-2011
05-12-2011
05-12-2011

05:45 PM
10:45 PM
11:30 PM

182.0

05-13-2011

01:00 AM

05-13-2011

11:15 AM

184.0

05-13-2011

12:00 PM

05-13-2011

12:30 PM

184.0

05-13-2011

05:00 PM

05-13-2011

10:45 PM

183.0

Sa

05-14-2011

08:15 AM

184.0

Sa

05-14-2011

09:45 AM

181.5

Sa

05-14-2011

10:30 AM

Sa

05-14-2011

01:30 PM

Sa

05-14-2011

11:00 PM

181.0

Sa

05-14-2011

11:30 PM

Su

05-15-2011

12:15 AM

Su

05-15-2011

11:00 AM

183.5

Su

05-15-2011

11:45 AM

182.0

Su

05-15-2011

12:30 PM

Su

05-15-2011

01:00 PM

183.5

Su

05-15-2011

02:15 PM

182.5

Su

05-15-2011

08:00 PM

05-16-2011

01:45 AM

182.5

05-16-2011

02:15 AM

05-16-2011

02:30 AM

183.0

05-16-2011

11:45 AM

182.5

05-16-2011

01:00 PM

05-16-2011

10:00 PM

182.0

05-16-2011

10:45 PM

182.5

05-17-2011

03:00 AM

05-17-2011

11:45 AM

181.5

05-17-2011

01:00 PM

181.0

05-17-2011

02:15 PM

181.0

05-17-2011

08:15 PM

05-17-2011

10:30 PM

182.0

05-18-2011

12:00 PM

181.0

05-18-2011

01:15 PM

180.5

05-18-2011

01:45 PM

181.0

05-18-2011

10:45 PM

179.5

05-18-2011

11:30 PM

181.5

05-19-2011

11:30 AM

180.0

05-19-2011

01:00 PM

182.0

05-19-2011

11:00 PM

180.0

05-19-2011

11:45 PM

181.5

05-20-2011

08:30 AM

181.5

05-20-2011

11:15 AM

182.0

05-20-2011

11:30 AM

182.5

05-20-2011

09:00 PM

179.0

05-20-2011

11:45 PM

179.0

Sa

05-21-2011

09:45 AM

180.5

Sa

05-21-2011

10:15 AM

Sa

05-21-2011

01:30 PM

Sa

05-21-2011

08:00 PM

181.5

Sa

05-21-2011

08:15 PM

180.5

Su

05-22-2011

11:45 AM

180.5

Su

05-22-2011

12:30 PM

Su

05-22-2011

12:30 PM

179.0

Su

05-22-2011

08:30 PM

177.5

Su

05-22-2011

08:45 PM

179.0

05-23-2011

10:30 AM

180.5

05-23-2011

10:30 PM

179.5

05-24-2011

12:00 AM

181.5

05-24-2011

09:45 AM

179.5

05-24-2011

08:15 PM

05-24-2011

11:30 PM

180.5

05-25-2011

12:45 AM

05-25-2011

01:30 AM

05-25-2011

02:00 AM

05-25-2011

10:00 AM

181.5

05-25-2011

11:00 AM

180.0

05-25-2011

11:15 PM

178.5

05-26-2011

12:30 AM

179.0

05-26-2011

12:45 AM

05-26-2011

02:45 AM

181.0

05-26-2011

03:00 AM

05-26-2011

10:45 AM

180.0

05-26-2011

11:45 AM

05-26-2011

12:30 PM

182.0

05-26-2011

05:30 PM

05-26-2011

06:00 PM

179.0

05-26-2011

07:00 PM

177.5

05-26-2011

07:00 PM

05-26-2011

11:30 PM

179.0

05-27-2011

12:15 AM

180.5

05-27-2011

10:30 AM

180.5

05-27-2011

11:15 AM

05-27-2011

12:00 PM

181.0

05-27-2011

10:15 PM

179.0

05-27-2011

10:45 PM

Sa

05-28-2011

01:00 AM

183.0

Sa

05-28-2011

07:45 AM

182.0

Sa

05-28-2011

08:00 AM

181.0

Sa

05-28-2011

08:30 AM

Sa

05-28-2011

03:15 PM

Sa

05-28-2011

08:30 PM

180.5

Sa

05-28-2011

09:30 PM

178.0

Sa

05-28-2011

09:45 PM

180.0

Sa

05-28-2011

11:45 PM

Su

05-29-2011

12:00 AM

Su

05-29-2011

10:15 AM

180.0

Su

05-29-2011

10:15 AM

180.0

Su

05-29-2011

10:30 AM

Su

05-29-2011

01:00 PM

181.0

Su

05-29-2011

02:15 PM

176.5

Su

05-29-2011

02:30 PM

178.0

Su

05-29-2011

05:00 PM

179.0

05-30-2011

12:15 AM

181.5

05-30-2011

12:30 AM

182.0

05-30-2011

12:15 PM

181.0

05-30-2011

01:30 PM

182.5

05-30-2011

03:30 PM

177.0

05-30-2011

03:45 PM

179.5

05-30-2011

04:30 PM

178.5

05-30-2011

04:45 PM

179.5

05-31-2011

02:15 AM

178.5

05-31-2011

06:30 AM

179.5

05-31-2011

07:15 AM

180.5

05-31-2011

12:30 PM

05-31-2011

08:15 PM

05-31-2011

11:15 PM

179.0

06-01-2011

10:45 AM

179.5

06-01-2011

01:00 PM

06-01-2011

04:00 PM

06-02-2011

12:45 AM

180.0

06-02-2011

01:15 AM

181.0

06-02-2011

11:30 AM

179.0

06-02-2011

12:30 PM

178.5

06-02-2011

01:45 PM

175.0

06-02-2011

02:00 PM

176.5

06-02-2011

02:45 PM

06-02-2011

08:00 PM

06-02-2011

09:30 PM

05-03-2011

12:30 AM

180.5

05-03-2011

10:45 AM

180.5

05-03-2011

11:15 AM

179.5

05-03-2011

11:45 AM

181.0

Sa

06-04-2011

12:00 AM

178.5

Sa

06-04-2011

12:30 AM

Sa

06-04-2011

10:30 AM

179.5

Sa

06-04-2011

11:00 AM

Sa

06-04-2011

03:15 PM

Sa

06-04-2011

06:30 PM

Sa

06-04-2011

08:00 PM

179.5

Sa

06-04-2011

11:00 PM

Su

06-05-2011

07:15 AM

180.0

Su

06-05-2011

07:45 AM

180.5

Su

06-05-2011

06:30 PM

Su

06-05-2011

09:30 PM

06-06-2011

08:00 AM

06-06-2011

11:00 AM

180.0

06-06-2011

03:00 PM

06-06-2011

10:30 PM

179.5

06-06-2011

11:15 PM

181.5

06-07-2011

06:30 AM

181.5

06-07-2011

06:30 AM

180.5

06-07-2011

07:45 AM

178.0

06-07-2011

08:00 AM

06-07-2011

09:30 AM

06-07-2011

12:30 PM

06-07-2011

04:30 PM

06-07-2011

10:30 PM

179.5

06-08-2011

01:15 AM

06-08-2011

08:15 AM

179.5

06-08-2011

08:45 AM

06-08-2011

09:15 AM

179.5

06-08-2011

02:15 PM

06-08-2011

05:30 PM

W
W
W

06-08-2011
06-08-2011
06-08-2011

09:30 PM
11:00 PM
11:00 PM

178.5

178.0

06-08-2011

11:15 PM

06-09-2011

12:00 AM

06-09-2011

09:00 AM

179.5

06-09-2011

10:00 AM

06-09-2011

10:30 AM

Su

06-12-2011

11:00 AM

182.5

Su

06-12-2011

12:00 PM

182.5

Su

06-12-2011

01:30 PM

180.0

Su

06-12-2011

02:45 PM

178.0

Su

06-12-2011

03:00 PM

179.5

Su

06-12-2011

04:00 PM

Su

06-12-2011

09:45 PM

06-13-2011

12:00 AM

06-13-2011

08:30 AM

181.5

06-13-2011

08:45 AM

181.0

06-13-2011

09:30 AM

06-13-2011

11:15 AM

181.5

06-13-2011

01:15 PM

179.0

06-13-2011

01:30 PM

179.5

06-13-2011

05:15 PM

06-14-2011

12:15 AM

181.5

06-14-2011

12:30 AM

06-14-2011

06:45 AM

181.0

06-14-2011

08:00 AM

181.0

06-14-2011

10:00 PM

180.0

06-14-2011

10:15 PM

181.5

06-15-2011

12:00 AM

181.5

06-15-2011

08:30 AM

179.5

06-15-2011

09:15 AM

179.0

06-15-2011

10:15 AM

178.0

06-15-2011

11:30 AM

179.5

06-15-2011

04:30 PM

06-15-2011

10:30 PM

179.0

06-15-2011

11:30 PM

179.0

06-16-2011

07:30 AM

179.5

06-16-2011

11:00 AM

178.5

06-16-2011

11:30 AM

06-16-2011

12:30 PM

178.5

06-16-2011

03:45 PM

06-16-2011

10:00 PM

177.5

06-16-2011

11:15 PM

175.0

06-16-2011

11:15 PM

176.5

06-17-2011

12:30 AM

06-17-2011

09:00 AM

178.0

06-17-2011

10:15 AM

176.5

06-17-2011

10:15 AM

06-17-2011

11:15 AM

178.0

06-17-2011

02:45 PM

06-17-2011

10:15 PM

180.0

06-17-2011

10:45 PM

181.0

Sa

06-18-2011

11:00 AM

178.0

Sa

06-18-2011

12:30 PM

177.5

Sa

06-18-2011

12:30 PM

Sa

06-18-2011

12:30 PM

177.0

Sa

06-18-2011

03:15 PM

179.0

Sa

06-18-2011

07:15 PM

Sa

06-18-2011

10:45 PM

179.0

Sa

06-18-2011

11:00 PM

180.0

Su

06-19-2011

12:00 PM

180.0

Su

06-19-2011

01:00 PM

180.5

Su

06-19-2011

02:45 PM

180.5

Su

06-19-2011

04:30 PM

179.0

Su

06-19-2011

06:00 PM

176.5

Su

06-19-2011

07:00 PM

178.5

Su

06-19-2011

09:00 PM

179.5

Su

06-19-2011

10:45 PM

06-20-2011

12:15 AM

180.5

06-20-2011

08:00 AM

180.0

06-20-2011

09:15 AM

176.0

06-20-2011

09:30 AM

178.0

06-20-2011

11:00 AM

06-20-2011

04:00 PM

06-20-2011

05:45 PM

06-20-2011

09:00 PM

181.5

06-20-2011

10:00 PM

179.0

06-20-2011

10:30 PM

181.0

06-20-2011

11:15 PM

06-21-2011

07:15 AM

180.0

06-21-2011

08:00 AM

06-21-2011

08:00 AM

180.0

06-21-2011

12:15 PM

06-21-2011

10:30 PM

180.5

06-21-2011

11:00 PM

180.5

06-22-2011

07:30 AM

180.0

06-22-2011

09:15 AM

178.0

06-22-2011

09:15 AM

178.5

06-22-2011

10:15 AM

06-22-2011

11:15 AM

06-22-2011

01:00 PM

06-22-2011

09:15 PM

06-23-2011

01:15 AM

182.0

06-23-2011

09:45 AM

178.5

06-23-2011

11:00 AM

176.5

06-23-2011

11:15 AM

177.0

06-23-2011

05:15 PM

06-23-2011

11:15 PM

06-24-2011

01:15 AM

179.0

06-24-2011

08:45 AM

176.0

06-24-2011

10:00 AM

176.5

06-24-2011

10:00 AM

06-24-2011

10:00 AM

177.0

06-24-2011

12:00 PM

06-24-2011

01:00 PM

06-24-2011

05:00 PM

06-24-2011

09:15 PM

179.5

06-24-2011

11:30 PM

Sa

06-25-2011

02:30 AM

Sa

06-25-2011

12:15 PM

178.0

Sa

06-25-2011

02:00 PM

175.5

Sa

06-25-2011

02:00 PM

175.5

Sa

06-25-2011

11:15 PM

178.0

Sa

06-25-2011

11:30 PM

Su

06-26-2011

11:00 AM

177.5

Su

06-26-2011

01:00 PM

179.5

Su

06-26-2011

02:00 PM

Su

06-26-2011

05:00 PM

176.0

Su

06-26-2011

06:15 PM

175.5

Su

06-26-2011

06:15 PM

177.0

Su

06-26-2011

11:15 PM

Su

06-26-2011

11:15 PM

06-27-2011

01:00 AM

179.5

06-27-2011

10:30 AM

179.0

06-27-2011

11:00 AM

06-27-2011

11:15 AM

178.5

06-27-2011

02:45 PM

06-27-2011

06:15 PM

179.5

06-27-2011

07:15 PM

06-27-2011

07:15 PM

179.0

06-27-2011

09:00 PM

176.0

06-27-2011

09:00 PM

177.5

06-27-2011

10:00 PM

06-28-2011

12:00 AM

06-28-2011

12:15 AM

180.0

06-28-2011

05:45 AM

178.5

06-28-2011

07:45 AM

179.5

06-28-2011

12:15 PM

06-28-2011

06:30 PM

06-28-2011

10:30 PM

177.5

06-28-2011

10:45 PM

179.0

06-28-2011

11:00 PM

178.5

06-29-2011

01:00 AM

179.0

06-29-2011

09:30 AM

178.0

06-29-2011

10:15 AM

177.0

06-29-2011

10:45 AM

178.5

06-29-2011

04:00 PM

06-29-2011

05:30 PM

177.0

06-29-2011

07:30 PM

175.5

06-29-2011

07:30 PM

177.0

06-29-2011

09:30 PM

06-29-2011

10:00 PM

179.5

06-30-2011

10:00 AM

178.0

06-30-2011

10:30 AM

176.5

06-30-2011

12:00 PM

177.5

06-30-2011

02:15 PM

177.5

06-30-2011

03:30 PM

06-30-2011

07:00 PM

07-01-2011

12:15 AM

175.0

07-01-2011

12:30 AM

07-01-2011

01:00 AM

178.0

07-01-2011

08:30 AM

177.5

07-01-2011

09:45 AM

175.5

07-01-2011

10:00 AM

177.5

07-01-2011

11:00 AM

178.5

07-01-2011

03:30 PM

07-01-2011

05:00 PM

07-01-2011

08:45 PM

177.5

07-01-2011

09:00 PM

07-01-2011

10:00 PM

Sa

07-02-2011

02:30 AM

182.5

Sa

07-02-2011

11:15 AM

179.5

Sa

07-02-2011

11:45 AM

179.0

Sa

07-02-2011

01:30 PM

180.0

Sa

07-02-2011

02:45 PM

177.5

Sa

07-02-2011

03:00 PM

178.5

Sa

07-02-2011

04:15 PM

178.0

Sa

07-02-2011

04:30 PM

178.0

Sa

07-02-2011

06:15 PM

179.5

Su

07-03-2011

12:00 AM

Su

07-03-2011

12:15 AM

180.5

Su

07-03-2011

10:15 AM

178.5

Su

07-03-2011

12:15 PM

Su

07-03-2011

01:15 PM

178.0

Su

07-03-2011

01:45 PM

178.0

Su

07-03-2011

03:30 PM

178.5

Su

07-03-2011

07:00 PM

Su

07-03-2011

09:00 PM

180.0

Su

07-03-2011

11:00 PM

Su

07-03-2011

11:30 PM

179.5

07-04-2011

03:15 AM

180.5

07-04-2011

10:15 AM

178.5

07-04-2011

11:30 AM

180.0

07-04-2011

04:30 PM

178.5

07-04-2011

07:00 PM

07-04-2011

07:15 PM

177.5

07-04-2011

08:30 PM

180.0

07-04-2011

09:45 PM

07-04-2011

10:30 PM

180.5

07-05-2011

01:00 AM

07-05-2011

08:15 AM

180.0

07-05-2011

08:45 AM

178.0

07-05-2011

09:15 AM

179.0

07-05-2011

10:30 AM

176.5

07-05-2011

10:45 AM

177.5

07-05-2011

01:30 PM

07-05-2011

03:30 PM

07-05-2011

10:00 PM

07-06-2011

12:45 AM

179.0

07-06-2011

01:00 AM

179.5

07-06-2011

08:45 AM

179.5

07-06-2011

10:15 AM

181.5

07-06-2011

10:30 AM

180.5

07-06-2011

04:00 PM

07-06-2011

08:45 PM

07-06-2011

11:30 PM

07-07-2011

12:30 AM

178.5

07-07-2011

01:15 AM

180.5

07-07-2011

02:00 AM

181.0

07-07-2011

09:00 AM

179.5

07-07-2011

09:15 AM

179.0

07-07-2011

09:30 AM

07-07-2011

10:30 AM

178.0

07-07-2011

10:30 AM

179.0

07-07-2011

11:15 AM

179.5

07-07-2011

12:30 PM

07-07-2011

02:30 PM

07-07-2011

04:45 PM

07-07-2011

11:30 PM

07-08-2011

12:15 AM

181.5

07-08-2011

09:30 AM

179.5

07-08-2011

10:00 AM

177.5

07-08-2011

10:45 AM

179.0

07-08-2011

12:15 PM

176.0

07-08-2011

12:15 PM

177.0

07-08-2011

01:15 PM

Sa

07-09-2011

02:15 AM

179.5

Sa

07-09-2011

02:45 AM

Sa

07-09-2011

12:15 PM

180.5

Sa

07-09-2011

02:00 PM

Sa

07-09-2011

02:15 PM

Sa

07-09-2011

03:15 PM

176.5

Sa

07-09-2011

03:30 PM

177.0

Sa

07-09-2011

04:15 PM

178.0

Sa

07-09-2011

07:15 PM

179.0

Sa

07-09-2011

08:00 PM

179.0

Sa

07-09-2011

11:30 PM

177.5

Sa

07-09-2011

11:45 PM

179.0

Su

07-10-2011

06:15 AM

178.5

Su

07-10-2011

07:00 AM

Su

07-10-2011

08:00 AM

178.0

Su

07-10-2011

08:45 AM

179.0

Su

07-10-2011

02:15 PM

Su

07-10-2011

06:00 PM

Su

07-10-2011

09:30 PM

07-11-2011

12:30 AM

178.0

07-11-2011

01:15 AM

180.0

07-11-2011

10:30 AM

182.5

07-11-2011

11:00 AM

179.5

07-11-2011

11:30 AM

180.0

07-11-2011

01:00 PM

M
M
M

07-11-2011
07-11-2011
07-11-2011

03:15 PM
03:15 PM
10:00 PM

07-11-2011

10:00 PM

179.0

07-11-2011

11:15 PM

176.5

07-11-2011

11:30 PM

178.5

07-12-2011

12:45 AM

181.0

07-12-2011

10:30 AM

178.5

07-12-2011

11:00 AM

178.5

07-12-2011

11:15 AM

177.5

07-12-2011

12:00 PM

179.0

07-12-2011

01:00 PM

177.0

07-12-2011

03:00 PM

175.5

07-12-2011

03:00 PM

176.5

07-12-2011

07:00 PM

07-12-2011

10:15 PM

07-13-2011

01:00 AM

07-13-2011

01:30 AM

182.5

07-13-2011

06:30 AM

181.0

07-13-2011

06:45 AM

180.0

07-13-2011

07:30 AM

181.0

07-13-2011

08:30 AM

180.0

07-13-2011

09:30 AM

180.5

07-13-2011

12:30 PM

07-13-2011

01:30 PM

07-13-2011

06:30 PM

07-13-2011

07:00 PM

07-13-2011

10:45 PM

07-13-2011

11:30 PM

178.0

07-13-2011

11:45 PM

179.0

07-14-2011

01:00 AM

179.5

07-14-2011

07:00 AM

178.5

07-14-2011

08:00 AM

07-14-2011

08:30 AM

179.0

07-14-2011

10:15 AM

176.5

07-14-2011

10:15 AM

07-14-2011

11:00 AM

179.0

07-14-2011

11:45 AM

177.0

07-14-2011

11:45 AM

178.0

07-14-2011

01:00 PM

178.5

07-14-2011

01:45 PM

180.0

07-14-2011

03:15 PM

07-14-2011

05:15 PM

07-14-2011

07:00 PM

07-14-2011

10:30 PM

178.5

07-14-2011

11:00 PM

179.5

07-15-2011

12:15 AM

180.0

07-15-2011

11:30 AM

176.5

07-15-2011

12:30 PM

178.0

07-15-2011

01:00 PM

178.0

07-15-2011

02:00 PM

175.5

07-15-2011

02:15 PM

177.5

07-15-2011

03:00 PM

07-15-2011

06:30 PM

07-15-2011

09:30 PM

176.5

07-15-2011

09:45 PM

177.0

07-15-2011

11:00 PM

177.5

Sa

07-16-2011

12:45 PM

175.5

Sa

07-16-2011

02:30 PM

177.0

Sa

07-16-2011

04:15 PM

Sa

07-16-2011

04:15 PM

Sa

07-16-2011

05:00 PM

178.0

Sa

07-16-2011

08:30 PM

Sa

07-16-2011

09:00 PM

Sa

07-16-2011

10:30 PM

177.5

Sa

07-16-2011

11:45 PM

173.5

Sa

07-16-2011

11:45 PM

176.0

Su

07-17-2011

12:30 AM

177.0

Su

07-17-2011

09:15 AM

176.5

Su

07-17-2011

10:15 AM

178.0

Su

07-17-2011

10:30 AM

176.5

Su

07-17-2011

01:30 PM

174.5

Su

07-17-2011

01:45 PM

176.0

Su
Su
Su

07-17-2011
07-17-2011
07-17-2011

02:15 PM
07:15 PM
07:30 PM

175.5
177.0

Su

07-17-2011

10:00 PM

Su

07-17-2011

11:30 PM

177.0

07-18-2011

08:00 AM

177.5

07-18-2011

08:45 AM

177.0

07-18-2011

09:00 AM

177.5

07-18-2011

11:00 AM

176.6

07-18-2011

11:00 AM

177.0

07-18-2011

12:15 PM

177.5

07-18-2011

02:30 PM

07-18-2011

03:00 PM

07-18-2011

06:00 PM

07-18-2011

07:15 PM

07-18-2011

09:00 PM

178.0

07-18-2011

10:00 PM

179.0

07-18-2011

10:30 PM

07-18-2011

10:45 PM

180.0

07-19-2011

12:00 AM

179.0

07-19-2011

12:00 AM

180.0

07-19-2011

12:15 AM

180.5

07-19-2011

02:00 AM

179.0

07-19-2011

09:45 AM

177.5

07-19-2011

10:15 AM

177.5

07-19-2011

10:30 AM

178.5

07-19-2011

12:45 PM

179.5

07-19-2011

02:00 PM

180.5

07-19-2011

04:00 PM

07-19-2011

09:30 PM

07-19-2011

10:30 PM

177.0

07-19-2011

11:00 PM

177.0

07-19-2011

11:00 PM

179.5

07-20-2011

12:45 AM

179.5

07-20-2011

06:30 AM

177.5

07-20-2011

07:00 AM

178.0

07-20-2011

09:00 AM

175.0

07-20-2011

09:15 AM

177.0

07-20-2011

12:30 PM

07-20-2011

04:30 PM

07-20-2011

05:30 PM

07-20-2011

11:30 PM

179.0

07-21-2011

12:00 AM

180.5

07-21-2011

12:30 AM

182.5

07-21-2011

01:30 AM

181.5

07-21-2011

09:15 AM

178.0

07-21-2011

09:45 AM

180.5

07-21-2011

10:00 AM

178.5

07-21-2011

01:30 PM

07-21-2011

04:30 PM

07-21-2011

07:45 PM

R
F

07-21-2011
07-22-2011

11:00 PM
12:30 AM

181.5
179.5

07-22-2011

12:45 AM

181.5

F
F
F
F
F

07-22-2011
07-22-2011
07-22-2011
07-22-2011
07-22-2011

02:15 AM
07:00 AM
07:00 AM
09:00 PM
09:15 PM

183.0
180.0
180.5
179.5
181.0

07-22-2011

11:00 PM

07-22-2011

11:00 PM

Sa

07-23-2011

12:30 AM

180.5

Sa

07-23-2011

01:00 AM

182.5

Sa
Sa

07-23-2011
07-23-2011

10:45 AM
12:15 PM

179.0
179.5

Sa

07-23-2011

12:30 PM

178.5

Sa

07-23-2011

02:30 PM

175.5

Sa

07-23-2011

03:00 PM

177.5

Sa

07-23-2011

04:30 PM

Sa
Sa
Su
Su
Su

07-23-2011
07-23-2011
07-24-2011
07-24-2011
07-24-2011

08:00 PM
11:30 PM
12:30 AM
11:30 AM
12:00 PM

180.5
183.0
180.0

Su

07-24-2011

01:00 PM

180.0

Su

07-24-2011

03:15 PM

177.5

Su

07-24-2011

04:00 PM

180.0

Su

07-24-2011

10:30 PM

Su
M

07-24-2011
07-25-2011

11:30 PM
12:30 AM

178.0

07-25-2011

01:15 AM

179.0

M
M

07-25-2011
07-25-2011

07:30 AM
08:30 AM

177.5
179.0

07-25-2011

10:45 AM

176.0

07-25-2011

11:15 AM

178.0

M
M

07-25-2011
07-25-2011

04:15 PM
10:15 PM

176.5

07-26-2011

12:15 AM

180.0

T
T

07-26-2011
07-26-2011

11:00 AM
11:30 AM

178.0
178.0

07-26-2011

12:00 PM

178.5

T
T
T

07-26-2011
07-26-2011
07-26-2011

01:15 PM
01:45 PM
02:15 PM

176.5
176.0

07-26-2011

02:30 PM

177.5

07-26-2011

04:00 PM

07-26-2011

06:30 PM

T
T

07-26-2011
07-26-2011

08:00 PM
10:30 PM

177.5

07-26-2011

11:15 PM

180.0

W
W
W

07-27-2011
07-27-2011
07-27-2011

12:30 PM
08:45 AM
09:00 AM

180.0
178.5

07-27-2011

09:00 AM

178.0

07-27-2011

09:45 AM

180.0

07-27-2011

10:30 AM

177.5

07-27-2011

11:45 AM

07-27-2011

02:45 PM

W
W
R
R
R
R

07-27-2011
07-27-2011
07-28-2011
07-28-2011
07-28-2011
07-28-2011

08:15 PM
11:45 PM
12:00 AM
12:15 AM
07:15 AM
07:45 AM

177.0
176.5
177.5
176.5

07-28-2011

08:45 AM

177.5

07-28-2011

11:00 AM

174.5

07-28-2011

11:00 AM

175.5

07-28-2011

11:30 AM

176.0

07-28-2011

08:00 PM

07-28-2011

10:30 PM

178.0

07-28-2011

11:00 PM

178.5

07-28-2011

11:30 PM

F
F

07-29-2011
07-29-2011

01:00 AM
09:00 AM

177.0

07-29-2011

11:00 AM

07-29-2011

12:00 PM

178.0

07-29-2011

12:30 PM

07-29-2011

03:00 PM

07-29-2011

07:30 PM

07-29-2011

09:30 PM

07-29-2011

11:30 PM

Sa

07-30-2011

02:45 AM

181.5

Sa

07-30-2011

03:00 AM

Sa

07-30-2011

11:45 AM

179.0

Sa

07-30-2011

01:15 PM

Sa

07-30-2011

01:15 PM

181.5

Sa

07-30-2011

03:15 PM

180.0

Sa

07-30-2011

05:30 PM

Sa

07-30-2011

07:30 PM

Sa
Su

07-30-2011
07-31-2011

11:30 PM
01:30 AM

179.0

Su

07-31-2011

03:00 AM

181.0

Su
Su

07-31-2011
07-31-2011

12:30 PM
12:45 PM

178.0
178.0

Su

07-31-2011

12:45 PM

178.0

Su

07-31-2011

02:00 PM

180.0

Su

07-31-2011

03:45 PM

178.0

Su

07-31-2011

03:45 PM

178.5

Su
Su

07-31-2011
07-31-2011

07:00 PM
11:00 PM

179.5

08-01-2011

12:00 AM

181.0

08-01-2011

01:00 AM

08-01-2011

02:45 AM

180.0

M
M

08-01-2011
08-01-2011

04:00 AM
10:30 AM

179.5
177.5

08-01-2011

11:30 AM

180.0

08-01-2011

03:00 PM

M
M
T

08-01-2011
08-01-2011
08-02-2011

08:00 PM
11:45 PM
12:00 AM

177.0
177.5

08-02-2011

02:00 AM

178.5

T
T
T

08-02-2011
08-02-2011
08-02-2011

02:30 AM
09:30 AM
10:30 AM

179.5
177.0
178.5

08-02-2011

11:30 AM

178.5

08-02-2011

04:00 PM

08-02-2011

07:30 PM

08-02-2011

09:00 PM

08-02-2011

10:00 PM

08-03-2011

03:00 AM

08-03-2011

12:00 PM

08-03-2011

03:30 PM

08-03-2011

06:15 PM

W
W
W

08-03-2011
08-03-2011
08-03-2011

08:15 PM
08:30 PM
09:00 PM

178.5
177.5
177.5

08-03-2011

11:00 PM

179.5

08-04-2011

01:00 AM

178.5

08-04-2011

02:00 AM

08-04-2011

11:45 AM

179.0

08-04-2011

08:00 PM

R
R

08-04-2011
08-04-2011

09:30 PM
10:45 PM

179.0

08-05-2011

12:30 AM

181.0

F
F

08-05-2011
08-05-2011

07:30 AM
08:30 AM

179.5
180.0

08-05-2011

08:30 AM

08-05-2011

08:30 AM

178.5

08-05-2011

11:00 AM

08-05-2011

03:00 PM

08-05-2011

06:00 PM

08-05-2011

10:00 PM

179.5

Sa

08-06-2011

12:00 PM

Sa

08-06-2011

10:00 PM

Su

08-07-2011

12:00 PM

177.5

Su

08-07-2011

01:00 PM

177.5

Su
Su
M
M

08-07-2011
08-07-2011
08-08-2011
08-08-2011

07:30 PM
10:00 PM
09:00 AM
10:30 AM

176.5
177.5

Su
T
W
R
R
Sa
Su
Su

08-21-2011
08-23-2011
08-24-2011
08-25-2011
08-25-2011
08-27-2011
08-28-2011
08-28-2011

06:45 PM
08:15 AM
09:45 AM
07:30 AM
08:15 PM
12:15 PM
12:30 PM
08:45 PM

175.0
175.0
177.0
177.5
176.5
177.5
178.0

08-30-2011

03:45 PM

174.5

W
R
R

08-31-2011
09-01-2011
09-01-2011

11:15 AM
11:30 AM
09:15 PM

172.5
172.5

Sa
Su

09-03-2011
09-04-2011

10:45 PM
02:45 PM

171.0
172.5

Su
M
T
W
R
F
Sa
Su
M
T
W
R
F
Sa
Su
M
T
W
R
F
Sa
Su
M
T
W

12-25-2011
12-26-2011
12-27-2011
12-28-2011
12-29-2011
12-30-2011
12-31-2011
01-01-2012
01-02-2012
01-03-2012
01-04-2012
01-05-2012
01-06-2012
01-07-2012
01-08-2012
01-09-2012
01-10-2012
01-11-2012
01-12-2012
01-13-2012
01-14-2012
01-15-2012
01-16-2012
01-17-2012
01-18-2012

12:00 PM
11:30 AM
11:15 AM
10:45 AM
10:30 AM
11:00 AM
10:45 AM
11:00 AM
09:45 AM
04:45 AM
09:45 AM
10:45 AM
12:00 PM
07:00 AM
08:45 AM
10:30 AM
10:45 AM
09:45 AM
10:30 AM
11:30 AM
11:30 AM
08:00 AM
06:00 AM
10:30 AM
08:00 AM

174.5
176.0
175.0
175.0
176.0
173.0
175.0
174.0
174.0
174.0
174.0
175.5
173.5
173.0
175.0
174.5
174.0
175.5
175.0
175.0
176.0
177.0
175.5
176.5
178.0

R
R

01-19-2012
01-19-2012

07:00 AM
08:30 AM

179.0
176.5

01-19-2012

09:30 AM

177.5

01-19-2012

09:45 AM

176.5

01-19-2012

03:30 PM

01-19-2012

10:00 PM

01-20-2012

08:00 AM

178.5

01-20-2012

09:45 AM

178.5

01-20-2012

02:45 PM

01-20-2012

03:00 PM

01-20-2012

03:00 PM

Sa
Sa
Sa

01-21-2012
01-21-2012
01-21-2012

11:00 AM
12:30 PM
12:30 PM

175.0

175.5

Sa

01-21-2012

07:00 PM

Su
M
T
W
R
R

01-22-2012
01-23-2012
01-24-2012
01-25-2012
01-26-2012
01-26-2012

07:00 AM
09:30 AM
09:30 AM
11:00 AM
10:00 AM
01:00 PM

176.5
176.0
177.0
178.5
178.5
176.0

01-26-2012

01:15 PM

01-26-2012

08:00 PM

R
F

01-26-2012
01-27-2012

11:00 PM
08:45 AM

179.0

01-27-2012

09:45 AM

01-27-2012

03:00 PM

Sa

01-28-2012

10:45 AM

178.5

Sa

01-28-2012

05:45 PM

175.5

Su

01-29-2012

07:45 AM

178.5

Su

01-29-2012

11:00 AM

01-30-2012

08:30 AM

178.0

01-30-2012

09:45 AM

181.0

T
T
W
R
F

01-31-2012
01-31-2012
02-01-2012
02-02-2012
02-03-2012

08:45 AM
11:00 PM
09:45 AM
10:30 AM
07:45 AM

179.0
177.5
181.0
179.5
180.5

Sa
Sa

02-04-2012
02-04-2012

10:15 AM
05:00 PM

181.0
176.0

Sa

02-04-2012

06:30 PM

175.0

Su
Su

02-05-2012
02-05-2012

10:45 AM
05:00 PM

179.5
178.5

Su

02-05-2012

06:30 PM

176.0

02-06-2012

08:45 AM

179.5

02-06-2012

09:45 AM

181.0

02-07-2012

09:30 AM

178.5

02-07-2012

10:30 AM

180.0

02-08-2012

09:15 AM

178.5

02-08-2012

11:00 AM

176.5

02-08-2012

01:30 PM

02-08-2012

10:00 PM

W
R

02-08-2012
02-09-2012

11:30 PM
09:15 AM

178.0

02-09-2012

12:00 PM

178.5

F
Sa
Sa

02-10-2012
02-11-2012
02-11-2012

06:45 AM
10:00 AM
12:00 PM

177.0
178.5

Sa

02-11-2012

01:30 PM

176.0

Sa

02-11-2012

03:00 PM

Su

02-12-2012

07:15 AM

179.0

Su

02-12-2012

08:00 AM

Su
Su

02-12-2012
02-12-2012

02:45 PM
04:30 PM

180.0

Su

02-12-2012

05:45 PM

179.5

Su

02-12-2012

06:30 PM

Su

02-12-2012

10:00 PM

M
M
M

02-13-2012
02-13-2012
02-13-2012

09:00 AM
01:00 PM
05:30 PM

180.0

02-13-2012

09:00 PM

T
T
T
T
T

02-14-2012
02-14-2012
02-14-2012
02-14-2012
02-14-2012

07:00 AM
01:45 PM
07:15 PM
10:45 PM
10:45 PM

178.5

179.5

02-15-2012

12:15 AM

W
W
W

02-15-2012
02-15-2012
02-15-2012

09:30 AM
10:00 PM
11:30 PM

179.5

R
R
R

02-16-2012
02-16-2012
02-16-2012

12:15 AM
09:30 AM
01:45 PM

179.0

02-16-2012

09:15 PM

02-16-2012

11:30 PM

F
F
F

02-17-2012
02-17-2012
02-17-2012

12:15 PM
05:00 PM
09:00 PM

178.0

177.0

02-17-2012

10:00 PM

Sa
Sa

02-18-2012
02-18-2012

10:00 AM
12:15 PM

177.0

Sa

02-18-2012

01:45 PM

173.5

Sa

02-18-2012

02:30 PM

175.5

Sa

02-18-2012

03:30 PM

Sa

02-18-2012

08:00 PM

176.0

Su
Su

02-19-2012
02-19-2012

11:00 AM
12:15 PM

175.0
176.0

Su

02-19-2012

01:45 PM

172.5

Su

02-19-2012

02:45 PM

174.0

Su

02-19-2012

09:00 PM

176.0

02-20-2012

12:30 PM

176.0

02-20-2012

09:00 PM

177.5

M
T

02-20-2012
02-21-2012

01:30 PM
07:45 AM

176.0

02-21-2012

09:45 AM

173.0

02-21-2012

10:45 AM

02-21-2012

03:30 PM

02-21-2012

07:15 PM

02-21-2012

11:45 PM

W
W

02-22-2012
02-22-2012

10:00 AM
03:30 PM

177.5

02-22-2012

10:00 PM

R
R

02-23-2012
02-23-2012

12:30 PM
12:30 PM

176.0

02-23-2012

02:00 PM

177.0

02-23-2012

11:00 PM

177.5

F
F
F
Sa
Sa

02-24-2012
02-24-2012
02-24-2012
02-25-2012
02-25-2012

08:45 AM
11:00 AM
04:30 PM
12:15 PM
12:15 PM

176.0

176.0

Sa

02-25-2012

03:30 PM

173.5

Sa

02-25-2012

04:30 PM

Sa

02-25-2012

05:30 PM

175.5

Sa

02-25-2012

11:45 PM

175.5

Su
Su

02-26-2012
02-26-2012

01:15 PM
03:15 PM

174.0
174.5

Su

02-26-2012

05:00 PM

171.0

Su

02-26-2012

05:00 PM

M
M
M

02-27-2012
02-27-2012
02-27-2012

01:00 PM
04:00 PM
10:45 PM

173.0

173.5

02-27-2012

11:45 PM

T
T
T

02-28-2012
02-28-2012
02-28-2012

11:45 AM
01:00 PM
04:00 PM

175.0

T
W
W

02-28-2012
02-29-2012
02-29-2012

11:45 PM
01:45 PM
02:45 PM

174.0

02-29-2012

03:45 PM

R
R

03-01-2012
03-01-2012

01:30 AM
06:45 AM

176.0

03-01-2012

08:15 AM

174.0

03-01-2012

08:30 AM

03-01-2012

09:30 AM

175.0

03-01-2012

10:30 AM

03-01-2012

01:45 PM

R
F
F

03-01-2012
03-02-2012
03-02-2012

10:00 PM
07:15 AM
12:30 PM

176.0
174.5

03-02-2012

07:00 PM

Sa

03-03-2012

07:15 AM

174.5

Sa

03-03-2012

08:30 AM

Sa

03-03-2012

12:30 PM

Sa

03-03-2012

05:00 PM

Su
Su
Su

03-04-2012
03-04-2012
03-04-2012

01:00 AM
07:15 AM
08:30 AM

175.0

Su

03-04-2012

02:45 PM

172.5

Su

03-04-2012

03:00 PM

174.5

Su

03-04-2012

04:00 PM

Su
M
M
M
T

03-04-2012
03-05-2012
03-05-2012
03-05-2012
03-06-2012

11:00 PM
11:00 AM
12:30 PM
03:30 PM
07:00 AM

176.0

174.5

03-06-2012

08:30 AM

172.5

03-06-2012

09:15 AM

03-06-2012

01:50 PM

03-06-2012

07:00 PM

T
W
W
W

03-06-2012
03-07-2012
03-07-2012
03-07-2012

11:00 PM
09:00 AM
01:00 PM
05:00 PM

175.5
175.5

03-07-2012

08:00 PM

R
R

03-08-2012
03-08-2012

12:15 AM
11:45 AM

178.5
176.5

03-08-2012

01:45 PM

173.5

03-08-2012

02:45 PM

03-08-2012

04:45 PM

F
F

03-09-2012
03-09-2012

08:15 AM
08:45 AM

177.5
176.0

03-09-2012

05:30 PM

F
F

03-09-2012
03-09-2012

07:00 PM
11:15 PM

177.5

Sa

03-10-2012

12:15 AM

179.5

Sa

03-10-2012

11:15 AM

176.5

Sa

03-10-2012

01:15 PM

174.0

Sa

03-10-2012

01:30 PM

Sa

03-10-2012

07:00 PM

Sa

03-10-2012

09:30 PM

Sa

03-10-2012

09:30 PM

Su

03-11-2012

08:15 AM

176.5

Su

03-11-2012

08:45 AM

Su
Su

03-11-2012
03-11-2012

11:15 AM
06:15 PM

175.0

Su

03-11-2012

07:15 PM

172.5

Su

03-11-2012

08:30 PM

Su
M
M
M

03-11-2012
03-12-2012
03-12-2012
03-12-2012

11:30 PM
10:15 AM
11:45 AM
10:15 PM

175.0

176.0

03-12-2012

11:15 PM

177.0

T
T

03-13-2012
03-13-2012

12:30 AM
10:00 AM

176.5

03-13-2012

11:30 AM

173.5

03-13-2012

11:45 AM

03-13-2012

01:30 PM

03-13-2012

07:00 PM

03-14-2012

12:30 AM

03-14-2012

12:45 AM

177.0

03-14-2012

02:00 AM

178.5

03-14-2012

09:30 AM

177.5

03-14-2012

11:00 AM

03-14-2012

03:00 PM

03-14-2012

08:00 PM

03-14-2012

10:45 PM

176.5

03-15-2012

12:00 AM

178.5

03-15-2012

08:30 AM

177.5

03-15-2012

10:15 AM

177.0

03-15-2012

11:45 AM

175.0

03-15-2012

11:45 AM

175.0

03-15-2012

11:45 AM

03-15-2012

01:30 PM

R
F

03-15-2012
03-16-2012

08:00 PM
12:00 AM

177.0

03-16-2012

12:30 AM

03-16-2012

10:30 AM

177.0

03-16-2012

11:45 AM

178.5

03-16-2012

04:00 PM

03-16-2012

07:00 PM

03-16-2012

10:00 PM

Sa

03-17-2012

01:45 AM

181.5

Sa

03-17-2012

01:45 PM

178.5

Sa

03-17-2012

03:30 PM

175.5

Sa

03-17-2012

03:30 PM

Sa

03-17-2012

05:30 PM

177.0

Sa

03-17-2012

09:00 PM

Sa

03-17-2012

11:15 PM

Sa

03-17-2012

11:45 PM

178.0

Su

03-18-2012

11:30 AM

177.5

Su

03-18-2012

01:30 PM

174.5

Su

03-18-2012

01:30 PM

175.5

Su

03-18-2012

03:00 PM

Su

03-18-2012

05:45 PM

M
M

03-19-2012
03-19-2012

12:00 AM
09:30 AM

177.5
177.5

03-19-2012

10:30 AM

178.5

03-19-2012

04:00 PM

03-19-2012

06:30 PM

03-19-2012

10:30 PM

T
T

03-20-2012
03-20-2012

11:00 AM
12:00 PM

178.0
177.5

03-20-2012

01:30 PM

176.0

03-20-2012

01:30 PM

177.0

03-20-2012

07:00 PM

03-20-2012

10:30 PM

179.5

03-21-2012

12:00 AM

W
W

03-21-2012
03-21-2012

01:15 AM
08:45 AM

179.0
178.5

03-21-2012

10:30 AM

176.0

03-21-2012

10:30 AM

176.0

03-21-2012

11:45 AM

03-21-2012

02:30 PM

03-21-2012

07:00 PM

03-21-2012

11:15 PM

R
R

03-22-2012
03-22-2012

12:00 AM
11:00 AM

178.5
178.5

03-22-2012

12:30 PM

179.0

03-22-2012

07:00 PM

03-22-2012

10:30 PM

03-23-2012

01:00 AM

03-23-2012

10:15 AM

177.0

03-23-2012

01:00 PM

03-23-2012

07:00 PM

03-23-2012

07:00 PM

03-23-2012

09:00 PM

Sa

03-24-2012

12:30 AM

Sa

03-24-2012

01:00 AM

Sa
Sa
Sa

03-24-2012
03-24-2012
03-24-2012

01:15 AM
12:30 AM
02:00 PM

180.5
177.5
178.0

Sa

03-24-2012

03:30 PM

174.0

Sa

03-24-2012

03:30 PM

Sa

03-24-2012

03:45 PM

175.0

Sa

03-24-2012

05:30 PM

Sa

03-24-2012

10:15 PM

178.0

Sa

03-24-2012

11:30 PM

180.5

Su

03-25-2012

08:30 AM

180.0

Su
Su

03-25-2012
03-25-2012

11:30 AM
03:45 PM

177.0

Su

03-25-2012

04:30 PM

Su

03-25-2012

10:30 PM

180.0

M
M
M
M

03-26-2012
03-26-2012
03-26-2012
03-26-2012

11:45 AM
01:00 PM
01:30 PM
02:45 PM

178.0

177.0
176.0

03-26-2012

03:15 PM

177.5

03-27-2012

12:30 AM

176.5

03-27-2012

01:30 AM

03-27-2012

10:45 AM

177.0

03-27-2012

01:00 PM

174.0

03-27-2012

01:15 PM

175.0

03-27-2012

03:30 PM

03-27-2012

05:30 PM

03-27-2012

07:00 PM

03-27-2012

11:00 PM

T
W

03-27-2012
03-28-2012

11:45 PM
10:00 AM

179.0
178.0

03-28-2012

01:30 PM

W
R
R

03-28-2012
03-29-2012
03-29-2012

10:00 PM
11:00 AM
01:00 PM

179.0

03-29-2012

01:15 PM

03-29-2012

03:00 PM

178.0

03-29-2012

04:00 PM

176.0

03-29-2012

09:30 PM

178.0

03-30-2012

11:30 AM

03-30-2012

12:30 PM

03-30-2012

09:30 PM

178.5

Sa

03-31-2012

09:30 AM

177.0

Sa

03-31-2012

09:45 AM

175.5

Sa

03-31-2012

10:30 AM

Sa

03-31-2012

02:00 PM

Sa

03-31-2012

06:45 PM

177.0

Sa

03-31-2012

07:45 PM

175.5

Sa

03-31-2012

08:00 PM

177.0

Sa

03-31-2012

09:00 PM

179.0

Su

04-01-2012

08:45 AM

177.0

Su

04-01-2012

09:00 AM

Su

04-01-2012

11:30 AM

Su

04-01-2012

04:00 PM

Su

04-01-2012

06:00 PM

Su

04-01-2012

07:00 PM

Su

04-01-2012

11:30 PM

177.5

04-02-2012

12:30 AM

04-02-2012

11:30 AM

176.5

04-02-2012

01:30 PM

177.0

04-02-2012

02:30 PM

04-02-2012

03:30 PM

04-02-2012

06:15 PM

176.5

04-02-2012

07:30 PM

174.5

04-02-2012

07:45 PM

04-02-2012

08:30 PM

04-03-2012

10:30 AM

177.0

04-03-2012

12:30 PM

04-03-2012

07:30 PM

04-03-2012

10:30 PM

178.0

04-03-2012

11:15 PM

179.5

W
W

04-04-2012
04-04-2012

07:45 AM
11:00 AM

178.0

04-04-2012

03:00 PM

04-04-2012

09:00 PM

R
R

04-05-2012
04-05-2012

01:15 AM
09:00 AM

181.0
179.0

04-05-2012

10:30 AM

176.0

04-05-2012

10:45 AM

04-05-2012

11:15 AM

04-05-2012

02:30 PM

04-05-2012

11:15 PM

179.5

F
F
F

04-06-2012
04-06-2012
04-06-2012

07:30 AM
01:30 PM
09:00 PM

178.0

04-06-2012

11:30 PM

Sa
Sa

04-07-2012
04-07-2012

01:30 PM
07:00 AM

181.5
180.0

Sa

04-07-2012

08:30 AM

Sa
Sa

04-07-2012
04-07-2012

11:00 AM
04:45 PM

175.0

Sa

04-07-2012

05:45 PM

Sa
Su
Su
Su

04-07-2012
04-08-2012
04-08-2012
04-08-2012

08:00 PM
08:00 AM
10:00 AM
11:30 AM

177.0
176.0
177.0

Su

04-08-2012

01:00 PM

173.0

Su

04-08-2012

01:15 PM

174.0

M
M

04-09-2012
04-09-2012

10:45 AM
11:30 AM

178.0

04-09-2012

01:00 PM

04-09-2012

03:30 PM

04-09-2012

06:30 PM

04-09-2012

11:00 PM

04-10-2012

01:00 AM

T
T

04-10-2012
04-10-2012

10:15 AM
12:00 PM

176.5
178.0

04-10-2012

01:30 PM

04-10-2012

07:30 PM

04-10-2012

11:45 PM

179.0

W
W
W

04-11-2012
04-11-2012
04-11-2012

10:45 AM
11:00 AM
12:00 PM

177.5
177.0
177.5

04-11-2012

02:45 PM

04-11-2012

06:45 PM

04-11-2012

10:45 PM

R
R
R
R
F
F

04-12-2012
04-12-2012
04-12-2012
04-12-2012
04-13-2012
04-13-2012

12:45 AM
02:30 AM
08:00 AM
10:00 PM
12:00 PM
01:30 PM

176.5

177.0
178.0
179.0

04-13-2012

02:15 PM

175.5

04-13-2012

02:30 PM

177.0

04-13-2012

03:00 PM

04-13-2012

05:45 PM

F
F

04-13-2012
04-13-2012

07:45 PM
11:15 PM

177.5

Sa

04-14-2012

12:15 AM

179.0

Sa

04-14-2012

01:45 PM

Sa

04-14-2012

07:00 PM

Sa
Sa

04-14-2012
04-14-2012

07:45 PM
10:45 PM

177.5

Su

04-15-2012

01:00 AM

Su
Su

04-15-2012
04-15-2012

01:30 AM
02:30 AM

180.0

Su

04-15-2012

07:30 AM

179.5

Su

04-15-2012

09:00 AM

180.5

Su

04-15-2012

11:00 AM

Su

04-15-2012

02:00 PM

Su

04-15-2012

06:00 PM

Su

04-15-2012

09:00 PM

04-16-2012

03:00 PM

178.0

04-16-2012

04:15 PM

175.0

04-16-2012

04:30 PM

04-16-2012

05:30 PM

04-16-2012

06:30 PM

04-16-2012

10:30 PM

04-16-2012

11:30 PM

T
T
T
T

04-17-2012
04-17-2012
04-17-2012
04-17-2012

01:00 AM
10:00 AM
12:00 PM
12:30 PM

180.0

178.5

04-17-2012

12:30 PM

04-17-2012

03:00 PM

177.0

04-17-2012

04:00 PM

174.5

04-17-2012

04:15 PM

04-17-2012

06:00 PM

04-17-2012

07:30 PM

04-17-2012

11:15 PM

178.5

W
W
W

04-18-2012
04-18-2012
04-18-2012

07:00 AM
09:00 AM
09:30 AM

177.0

177.5

04-18-2012

11:15 AM

W
R

04-18-2012
04-19-2012

11:45 AM
09:45 AM

176.5
179.5

04-19-2012

11:45 AM

177.5

04-19-2012

11:45 AM

179.5

04-19-2012

02:45 PM

04-19-2012

08:30 PM

R
F
F
F
F
Sa

04-19-2012
04-20-2012
04-20-2012
04-20-2012
04-20-2012
04-21-2012

11:15 PM
01:00 AM
08:30 AM
08:30 PM
10:30 PM
11:45 AM

184.5
182.5

177.5

Sa

04-21-2012

01:00 PM

174.0

Sa

04-21-2012

01:15 PM

175.5

Sa

04-21-2012

07:30 PM

Sa

04-21-2012

08:30 PM

Su

04-22-2012

08:00 AM

Su

04-22-2012

12:00 PM

Su

04-22-2012

03:00 PM

Su
M
M
T
T
T

04-22-2012
04-23-2012
04-23-2012
04-24-2012
04-24-2012
04-24-2012

06:00 PM
12:45 AM
09:45 AM
01:00 AM
10:30 AM
12:00 PM

179.0
177.5
181.0
178.0

04-24-2012

08:00 PM

W
W

04-25-2012
04-25-2012

10:15 AM
11:15 AM

181.5
181.0

R
R
R

04-26-2012
04-26-2012
04-26-2012

02:00 AM
09:00 AM
06:45 PM

183.0
181.0
179.5

Sa

04-28-2012

08:15 AM

Sa
Sa
Sa
Sa

04-28-2012
04-28-2012
04-28-2012
04-28-2012

10:30 AM
02:00 PM
05:00 PM
06:00 PM

Sa

04-28-2012

10:30 PM

Su

04-29-2012

08:00 AM

Su

04-29-2012

06:00 PM

Su

04-29-2012

07:00 PM

04-30-2012

12:00 PM

04-30-2012

03:30 PM

04-30-2012

05:00 PM

M
M
M
T
T
T
T
T

04-30-2012
04-30-2012
04-30-2012
05-01-2012
05-01-2012
05-01-2012
05-01-2012
05-01-2012

06:30 PM
07:45 PM
09:15 PM
12:30 AM
01:00 AM
08:30 AM
10:00 AM
10:15 AM

182.0

183.0
181.0

181.0

05-01-2012

03:30 PM

T
T
T
W
W

05-01-2012
05-01-2012
05-01-2012
05-02-2012
05-02-2012

06:00 PM
07:45 PM
09:15 PM
07:15 AM
09:45 AM

181.5
181.5
181.5

05-02-2012

10:15 AM

179.5

05-02-2012

01:00 PM

05-02-2012

10:00 PM

W
R
R

05-02-2012
05-03-2012
05-03-2012

11:00 PM
09:15 AM
10:00 AM

181.5
179.5

05-03-2012

12:15 PM

05-03-2012

05:15 PM

05-03-2012

06:15 PM

R
R
F
F
F
F

05-03-2012
05-03-2012
05-04-2012
05-04-2012
05-04-2012
05-04-2012

08:30 PM
11:30 PM
07:00 AM
07:45 AM
07:45 AM
07:00 PM

182.5
181.5
182.0

05-04-2012

08:15 PM

179.0

F
Sa
Sa

05-04-2012
05-05-2012
05-05-2012

08:15 PM
09:15 AM
02:00 PM

181.0
183.0

181.5

Sa
Sa
Sa

05-05-2012
05-05-2012
05-05-2012

02:30 PM
08:45 PM
09:15 PM

Sa

05-05-2012

11:15 PM

Su

05-06-2012

07:00 AM

Su

05-06-2012

08:30 AM

Su

05-06-2012

12:45 PM

Su

05-06-2012

02:00 PM

Su

05-06-2012

05:45 PM

Su
Su
M
M
M

05-06-2012
05-06-2012
05-07-2012
05-07-2012
05-07-2012

07:00 PM
09:30 PM
11:15 AM
12:15 PM
07:00 PM

181.0
180.5

179.5

05-07-2012

08:15 PM

177.0

M
T
T
T

05-07-2012
05-08-2012
05-08-2012
05-08-2012

08:15 PM
01:00 AM
10:00 AM
11:00 AM

181.0
182.5
179.0

05-08-2012

04:30 PM

T
T
T
W
W

05-08-2012
05-08-2012
05-08-2012
05-09-2012
05-09-2012

09:30 PM
10:00 PM
11:15 PM
11:00 AM
12:15 PM

180.5

180.0
180.5

W
W

05-09-2012
05-09-2012

01:30 PM
04:00 PM

178.5

05-09-2012

05:00 PM

175.5

05-09-2012

05:15 PM

178.0

05-09-2012

07:00 PM

05-09-2012

08:00 PM

05-09-2012

09:00 PM

R
R

05-10-2012
05-10-2012

02:30 AM
11:30 AM

179.0

F
F

05-11-2012
05-11-2012

10:15 AM
11:30 AM

181.0
181.0

05-11-2012

07:15 PM

M
M

05-14-2012
05-14-2012

10:30 AM
11:30 AM

180.5
179.5

05-14-2012

03:30 PM

M
T
W
W
R
R
R
F
F
F

05-14-2012
05-15-2012
05-16-2012
05-16-2012
05-17-2012
05-17-2012
05-17-2012
05-18-2012
05-18-2012
05-18-2012

09:00 PM
09:00 AM
07:45 AM
09:45 AM
12:30 AM
07:30 AM
09:30 AM
11:30 AM
12:30 PM
02:00 PM

181.0
179.5
179.0
179.0
179.0
177.0
177.5
178.5

179.0

05-18-2012

05:15 PM

05-18-2012

10:00 PM

F
Sa
Sa
Sa
Sa
M
M

05-18-2012
05-19-2012
05-19-2012
05-19-2012
05-19-2012
05-21-2012
05-21-2012

11:30 PM
11:30 AM
01:30 PM
02:45 PM
07:15 PM
09:00 AM
11:30 AM

179.0
179.5
179.0

177.0

M
T
T

05-21-2012
05-22-2012
05-22-2012

07:15 PM
10:30 AM
11:30 AM

176.5
177.0

05-22-2012

03:15 PM

05-22-2012

05:30 PM

05-22-2012

09:30 PM

05-23-2012

01:00 AM

W
W
W
R

05-23-2012
05-23-2012
05-23-2012
05-24-2012

03:30 AM
11:30 AM
01:45 PM
09:00 AM

179.0
178.0
177.0

05-24-2012

11:00 AM

F
F
F

05-25-2012
05-25-2012
05-25-2012

10:15 AM
10:30 AM
03:15 PM

179.5
178.5

05-25-2012

05:15 PM

F
Sa
M
T
R
F
F
Sa

05-25-2012
05-26-2012
05-28-2012
05-29-2012
05-31-2012
06-01-2012
06-01-2012
06-02-2012

03:15 PM
11:30 AM
09:00 AM
10:30 AM
06:45 AM
01:00 AM
07:45 AM
07:15 PM

180.0
180.5
178.5
178.5
178.0
175.5

Sa

06-02-2012

08:30 PM

173.5

Sa

06-02-2012

09:00 PM

176.0

Su

06-03-2012

07:30 AM

175.5

06-14-2012

08:15 PM

176.5

06-14-2012

08:30 PM

177.5

Su

06-17-2012

05:00 PM

175.0

Su

06-17-2012

05:15 PM

176.0

Su

06-24-2012

08:45 PM

177.0

Su

06-24-2012

09:00 PM

179.0

Sa

06-30-2012

07:00 AM

178.5

Sa

06-30-2012

07:00 AM

180.0

Sa

07-28-2012

08:00 PM

172.5

07-30-2012

08:45 PM

176.0

08-02-2012

08:00 PM

08-06-2012

07:45 PM

174.5

08-09-2012

08:00 PM

174.0

Su

08-12-2012

07:45 PM

173.5

08-21-2012

01:30 PM

08-23-2012

07:45 PM

178.0

Sa

08-25-2012

08:15 PM

177.0

08-27-2012

08:30 PM

177.0

08-30-2012

08:30 PM

175.5

Su

09-23-2012

09:30 AM

Su

09-30-2012

04:00 PM

179.0

10-01-2012

07:45 PM

177.0

10-04-2012

06:45 PM

179.5

Sa

10-06-2012

04:00 PM

178.0

10-10-2012

06:45 PM

183.0

10-11-2012

07:00 PM

181.0

M
M
T
T

10-22-2012
10-22-2012
10-23-2012
10-23-2012

10:30 AM
12:30 PM
09:15 AM
10:45 AM

181.5
179.5
183.0
180.0

10-24-2012

11:15 AM

179.5

R
F
F
Sa
Sa
M
M
T
T
W
W
R
R

10-25-2012
10-26-2012
10-26-2012
10-27-2012
10-27-2012
10-29-2012
10-29-2012
10-30-2012
10-30-2012
10-31-2012
10-31-2012
11-01-2012
11-01-2012

10:45 AM
11:45 AM
01:15 PM
10:45 AM
12:00 PM
02:15 PM
04:00 PM
03:00 PM
04:00 PM
02:00 PM
07:00 PM
01:15 PM
02:15 PM

181.0
184.5
182.0
184.5
182.0
184.5
182.5
184.0
182.0
184.0
181.0
183.0
181.5

11-01-2012

02:45 PM

183.5

F
F
Sa
Su
Su
M
M
M

11-02-2012
11-02-2012
11-03-2012
11-04-2012
11-04-2012
11-05-2012
11-05-2012
11-05-2012

10:45 AM
12:30 PM
08:00 AM
10:45 AM
11:45 AM
08:45 AM
10:30 AM
12:30 PM

183.5
181.5
183.0
183.0
181.5
183.0
182.5
180.5

11-05-2012

12:30 PM

180.5

T
T
W
W
W
R
R
F
F
Sa
Sa
M
M
T
T
W
W
R
R
F
F
F
Sa
Su
Su
M
M
T
W
W

11-06-2012
11-06-2012
11-07-2012
11-07-2012
11-07-2012
11-08-2012
11-08-2012
11-09-2012
11-09-2012
11-10-2012
11-10-2012
11-12-2012
11-12-2012
11-13-2012
11-13-2012
11-14-2012
11-14-2012
11-15-2012
11-15-2012
11-16-2012
11-16-2012
11-16-2012
11-17-2012
11-18-2012
11-18-2012
11-19-2012
11-19-2012
11-20-2012
11-21-2012
11-21-2012

07:15 AM
08:30 AM
11:45 AM
02:30 PM
04:15 PM
11:45 AM
12:30 PM
01:00 PM
03:00 PM

01:15 PM
03:15 PM
09:45 AM
11:30 AM
11:45 AM
02:00 PM
12:15 PM
01:15 PM
11:30 AM
07:45 PM
09:30 PM
11:00 AM
01:00 PM
02:00 PM
01:00 PM
02:00 PM

07:30 AM
08:30 AM

183.0
181.0
181.5
182.0
181.5
182.5
181.0
181.0
179.0

181.5
180.0
180.5
179.0
182.0
180.5
180.5
179.0
180.0
181.0
179.0
181.0
180.5
178.5
180.5
179.5

183.0
181.5

R
F
F
F
F
Sa
Su
Su
M
M
T
T
W
W
R
R
F
F
Sa
Sa
M
M
T

11-22-2012
11-23-2012
11-23-2012
11-23-2012
11-23-2012
11-24-2012
11-25-2012
11-25-2012
11-26-2012
11-26-2012
11-27-2012
11-27-2012
11-28-2012
11-28-2012
11-29-2012
11-29-2012
11-30-2012
11-30-2012
12-01-2012
12-01-2012
12-03-2012
12-03-2012
12-04-2012

04:45 PM
11:00 AM
01:00 PM
01:45 PM
02:30 PM
02:45 PM
01:00 PM
02:45 PM
03:45 PM
08:00 PM
09:30 AM
11:00 AM
11:30 AM
01:45 PM
11:00 AM
12:00 PM
10:45 AM
11:15 AM
04:15 PM
05:30 PM
10:30 AM
12:30 PM
07:15 AM

178.5
182.0
181.0

177.5
176.5
180.0
180.0
181.5
180.5
181.5
180.0
180.5
178.0
179.5
178.5
179.0
178.0
181.5
178.5
179.0
179.5
182.5

T
W
W
R
R

12-04-2012
12-05-2012
12-05-2012
12-06-2012
12-06-2012

08:30 AM
02:30 PM
04:00 PM
09:15 AM
10:15 AM

181.0
182.0
179.0
180.5
179.5

12-06-2012

10:15 AM

179.5

F
F
Sa
Sa
Sa
M
M
T
W
W
R
R
F
Sa
Sa
Su
Su
M
M
T
W
W
R
F
Sa
Sa
Sa
Su

12-07-2012
12-07-2012
12-08-2012
12-08-2012
12-08-2012
12-10-2012
12-10-2012
12-11-2012
12-12-2012
12-12-2012
12-13-2012
12-13-2012
12-14-2012
12-15-2012
12-15-2012
12-16-2012
12-16-2012
12-17-2012
12-17-2012
12-18-2012
12-19-2012
12-19-2012
12-20-2012
12-21-2012
12-22-2012
12-22-2012
12-22-2012
12-23-2012

07:45 AM
10:15 AM
09:45 AM
02:00 PM
03:00 PM
07:45 AM
10:30 AM
09:00 AM
08:30 AM
10:15 AM
10:00 AM
12:30 PM
10:00 AM
11:00 AM
01:15 PM
11:45 AM
12:45 PM
09:30 AM
11:15 AM
07:30 AM
07:15 AM
08:30 AM
10:15 AM
11:30 AM
11:30 AM
11:00 PM
11:45 PM
03:30 PM

179.5
179.5
178.5
178.5
178.5
181.0
179.5
182.5
180.5
180.5
180.5
179.0
180.5
181.0
180.0
180.0
178.5
180.5
181.0
182.5
181.0
181.0
182.0
181.0
181.5
183.5
182.5
180.5

Su

12-23-2012

04:30 PM

178.5

M
M
T

12-24-2012
12-24-2012
12-25-2012

10:30 AM
04:00 PM
03:00 PM

179.5
178.0
180.5

12-25-2012

04:00 PM

178.0

12-27-2012

12:15 PM

179.0

12-27-2012

04:15 PM

177.0

F
Sa
Su

12-28-2012
12-29-2012
12-30-2012

02:30 PM
12:15 PM
03:30 PM

179.5
179.5

Su
Su
M
T
T

12-30-2012
12-30-2012
12-31-2012
01-01-2013
01-01-2013

06:00 PM
07:15 PM
12:00 PM
12:30 PM
03:30 PM

179.0
178.0
179.0
179.0
180.0

01-01-2013

04:45 PM

176.5

W
W
R
R
R
F
F
Sa
Sa
Sa
Su
Su
M
M
W
W
R
R
F
F
Su
Su
M
M
T
T
R
R
M
M
T
T
W
W
R
R
F
F
Sa
Sa

01-02-2013
01-02-2013
01-03-2013
01-03-2013
01-03-2013
01-04-2013
01-04-2013
01-05-2013
01-05-2013
01-05-2013
01-06-2013
01-06-2013
01-07-2013
01-07-2013
01-09-2013
01-09-2013
01-10-2013
01-10-2013
01-11-2013
01-11-2013
01-13-2013
01-13-2013
01-14-2013
01-14-2013
01-15-2013
01-15-2013
01-17-2013
01-17-2013
01-21-2013
01-21-2013
01-22-2013
01-22-2013
01-23-2013
01-23-2013
01-24-2013
01-24-2013
01-25-2013
01-25-2013
01-26-2013
01-26-2013

04:15 PM
04:15 PM
12:15 PM
02:15 PM
03:30 PM
07:30 PM
09:30 PM
11:30 AM
04:15 PM
05:15 PM
05:30 PM
08:00 PM
08:00 PM
09:15 PM
06:00 PM
08:00 PM
08:30 PM
09:30 PM
04:30 PM
06:45 PM
07:30 PM
09:30 PM
10:30 PM
11:30 PM
07:30 PM
09:00 PM
04:15 PM
06:45 PM
04:45 PM
06:30 PM
08:30 PM
09:30 PM
07:15 PM
09:30 PM
12:00 AM
02:00 AM
07:15 PM
09:30 PM
07:15 PM
08:15 PM

177.5
176.5
179.0
178.5
178.0
180.0
179.5
180.5
179.5
180.0
179.5
179.0
181.0
180.0
179.5
179.0
182.5
181.5
182.5
181.0
184.0
181.0
181.0
180.5
180.5
179.0
180.5
181.0
179.5
179.0
180.5
180.0
181.0
179.5
182.5
182.5
179.5
180.5
181.0
180.0

Su

01-27-2013

01:00 PM

T
W

01-29-2013
01-30-2013

09:30 PM
07:00 PM

183.0

W
R
R
Sa
Sa

01-30-2013
01-31-2013
01-31-2013
02-02-2013
02-02-2013

08:30 PM
07:30 PM
09:45 PM
12:00 PM
02:30 PM

182.5
183.5
184.0
181.0
181.0

Sa

02-02-2013

02:30 PM

181.0

02-04-2013

01:15 PM

181.5

T
T
W
W

02-05-2013
02-05-2013
02-06-2013
02-06-2013

07:15 PM
08:45 PM
07:30 PM
08:30 PM

182.0
180.5
179.5
179.0

R
Sa
Sa
Su
Su
T
T
R
R
F
F
T
T
W
W

02-07-2013
02-09-2013
02-09-2013
02-10-2013
02-10-2013
02-12-2013
02-12-2013
02-14-2013
02-14-2013
02-15-2013
02-15-2013
02-19-2013
02-19-2013
02-20-2013
02-20-2013

09:30 PM
01:45 PM
03:00 PM
05:00 PM
06:00 PM
08:30 PM
09:30 PM
09:30 AM
10:30 AM
09:00 AM
10:15 AM
11:15 AM
12:30 PM
11:30 AM
12:30 PM

179.5
183.0

183.0
181.5
179.5
179.0
180.5
180.0
179.5
179.0
182.0
181.5
180.0
178.5

02-21-2013

12:30 PM

F
Sa

02-22-2013
04-06-2013

12:30 PM
05:00 PM

176.5

Sa

04-06-2013

06:30 PM

174.5

Su

04-14-2013

04:30 PM

177.5

04-17-2013

06:30 PM

175.5

04-17-2013

07:30 PM

174.0

Sa

04-27-2013

05:45 PM

178.5

Sa

04-27-2013

07:00 PM

176.0

05-16-2013

11:30 AM

177.5

05-20-2013

01:45 PM

176.5

Su

05-26-2013

05:15 PM

175.0

05-27-2013

05:15 PM

173.5

05-31-2013

09:15 PM

176.0

Sa

06-08-2013

08:00 PM

180.0

Su

06-09-2013

08:00 PM

180.0

06-10-2013

08:00 PM

183.0

06-11-2013

08:00 PM

182.0

06-12-2013

08:00 PM

180.5

06-13-2013

08:00 PM

179.5

06-17-2013

05:45 PM

177.0

06-17-2013

11:00 PM

180.0

06-18-2013

07:00 PM

178.0

Sa

06-22-2013

05:00 PM

06-24-2013

04:45 PM

179.0

06-25-2013

10:30 PM

06-26-2013

09:15 PM

178.5

06-27-2013

09:15 PM

177.5

Sa

06-29-2013

06:30 PM

176.5

07-01-2013

09:00 PM

07-02-2013

09:00 PM

07-05-2013

06:00 PM

07-08-2013

03:30 PM

177.0

07-09-2013

07:00 PM

177.0

07-10-2013

09:00 PM

178.0

07-11-2013

09:00 PM

177.5

Sa

07-13-2013

09:00 PM

175.0

07-16-2013

09:00 PM

177.5

07-17-2013

12:00 PM

175.5

07-23-2013

09:00 PM

173.5

Sa

10-12-2013

04:00 PM

176.0

Food & Comments

Exercise: 6R

Exercise: 5R + 1W + 5J + 1W

Exercise: 6R

Exercise: 9R + 1W + 1stair

Exercise: 12R + 2W

Lunch (school cafeteria): Sandwich with pumpurnickel bread, honey mustard, roast beef, lettuce,
tomatos, onions, sweet peppers.
Snack (school cafeteria): Soup, something that resembled minestrone
Abdomen feels abnormally full and bloatedpossibly due to roast beef earlier in the day?
Coffee + sugar + coffeemate creamer
Lunch at Feng Shui: Sesame chicken with brown rice
Dinner: Home made beef stew with white rice
Mike's hard lemonade
Abdomen feels full, but does not feel abnormally distended
Passed one small stool
Coffee + sugar
Breakfast: Eggs, bacon, and raisin/walnut bread with blackberry jam
Chipotle: steak bowl containing green peppers, onions, tomato salsa, lettuce

Exercise: 1J + 5R
Dinner: Long grain brown rice,, , , ,
Jameson whiskey + Seagrams ginger ale
Breakfast: Coffee + sugar + Trader Joe's creamer
Passed blob stool

Lunch: Sweet brown rice,, ,


Lung Ching green tea 3 mugs
Feeling bloated
Clif Bar oatmeal raisin walnut
Starbuck's chai latte with soy milk

Sweet brown rice with Neoguri and


Pringles multi-grain
Lunch: Mixed greens salad, pesto chicken, kidney beans, chickpeas, roasted red peppers, balsamic
vinaigrette
Coffee + sugar + coffeemate creamer; Mrs. Pierre's raisin bread with honey
Passed blob stool

Lunch: Mixed greens salad, pesto chicken, kidney beans, chickpeas, roasted red peppers, balsamic
vinaigrette
Passed a pile of thin stool

Clif Bar blueberry


Lunch: romaine lettuce, glazed chicken chunks, oil & vinegar, and an apple

Passed one, small normal-shaped stool


Breakfast: Coffee + sugar + coffeemate creamer;
Breakfast: Pumpurnickel bread + almond butter + cherry & strawberry preserves
Passed a large pile of loosly formed stool, smelly
Abdomen starting to feel more normal
Dinner:
Watermelon
Breakfast: Coffee + sugar; toasted raisin walnut bread with blueberry preserves
Lunch: Chinese food of beef with brocolli, sesame chicken, chinese brocolli, dumplings with white
rice

Dinner: Wild rice and 2 eggs with Neoguri

Lunch: Mixed greens salad, pesto chicken, kidney beans, red cabbage, roasted red peppers,
balsamic vinaigrette
Abdomen feels bloated as if it's expanding with gas
Dinner: White rice, calalloo, chicken, pork
Pringles original reduced fat
Breakfast: Coffee + sugar + coffeemate creamer;
Breakfast: Pumpurnickel bread + peanut butter + cherry preserves

Passed a large pile of loosly formed stool, smelly


Late Lunch: Sushi with eel
Dinner: Sushi with tuna, salmon, and eel
Dinner: White rice and 2 eggs with Neoguri
Passed loosly formed stool, smelly
Pringles original reduced fat

Lunch: Mixed greens salad, pesto chicken, chickpeas, red cabbage, roasted red peppers, balsamic
vinaigrette
Abdomen feels bloated as if it's expanding with gas
Passed a lot of gas

Breakfast: Coffee + sugar + coffeemate creamer


Passed semi-formed stool, not smelly
Dinner: Tuna fish sandwich and chips (school)
Dinner: Wild rice and 1 egg with Neoguri
Snack: Pringles multi-grain

Exercise: 1stair + 1J + 1stair + 1J + 1stair

Passed a single thin, well-formed stool

Lunch: Mixed greens salad, pesto chicken, green peas, mushrooms, roasted red peppers, balsamic
vinaigrette
Exercise: 5J + 1R + 1W + 1R
Whole rye bread + peanut butter + strawberry-peach preserves
2 pills Dulcolax (Bisacodyl 5mg)

Passed one large clumpy stool + diarrhea 2x


Lentil soup from cafeteria
Dinner at Won Jo:, , .
Soy chai latte at Banana Caf (chai tasted weird)
Whole rye bread + peanut butter + strawberry-peach preserves
2 pills Dulcolax (Bisacodyl 5mg)
Passed blob stool + diarrhea 1x
Breakfast: Coffee + sugar + coffeemate creamer;
Breakfast: Whole rye bread + peanut butter + strawberry-peach preserves
Passed several small clumps of stool
Breakfast: Coffee + sugar + coffeemate creamer;
Breakfast: Whole rye bread + peanut butter + strawberry-peach preserves

Dinner: Long-grain brown rice + +


Breakfast: Coffee + sugar + coffeemate creamer
Breakfast: Coffee + sugar + coffeemate creamer;
Breakfast: Whole rye bread + peanut butter + strawberry-peach preserves

Lunch: sushi
Dinner: Chicken marsala + portabello mushrooms + pasta
Breakfast: chicken and onion omellete + orange juice

Exercise: 6R + 1W + 6J
Dinner: Long-grain brown rice + Neoguri + +
Eat a single Kolonda Czech wafer + lactase enz
Passed small normal shaped stool
2 pills Dulcolax (Bisacodyl 5mg)
Passed several small clumps of stool
Passed watery stool
Breakfast: Coffee + sugar + coffeemate creamer
Food: Carribean beaf and vegetable soup 2x (cafeteria)
Starbuck's chai latte with soy milk
Feel like a lot of gas, most likely due to chai latte with soy at Starbucks

Breakfast: Coffee + sugar + coffeemate creamer


Passed several thin stool
Lunch: Mixed greens salad, pesto chicken, green peas, brocolli, red cabbage, balsamic vinaigrette
Mulegeta's defense party
Dinner: Chapagetti
Dinner: Whole rye bread with muesli + almond butter + cherry preserves
Breakfast: Coffee + sugar + coffeemate creamer

Passed several loosely formed stool

Lunch: Mixed greens salad, pesto chicken, brocolli, red cabbage, carrots, balsamic vinaigrette

Exercise: 1J + 5R + 6J + 3W (duration 0:35:30)


Lunch: Whole Foods catering ++ lactaid
Drinks: 2 Fransekanaker (German beer) + nachos + lactaid
Passed normally formed stool; felt like normal bowel movement
Breakfast: Coffee + sugar + coffeemate creamer
Lunch: Cuke & Avocado roll + brown rice, California roll + multi-grain rice (from cafeteria)
Lunch: mango
Food: chicken noodle soup and split pea soup (from cafeteria)
Food: mango

Exercise: 18J (duration 0:36:30)


Dinner: Neoguri +500g+
Passed normally formed stool and a normal amount; felt like normal bowel movement

Passed normally formed stool then blebs of stool; felt like normal bowel movement
Food: Whole rye bread with muesli + almond butter + apricot-peach preserves

Dinner: 0.5 cup long grain brown rice + Neoguri +210g+ +


Passed normally formed stool
PODRUNNER INTERVALS

Exercise: 18J/R Podrunner Intervals 1st day to 5K L1W1 (duration 0:29:17 + ~0:08:00 = ~0:37:17)
Lunch: Mixed greens salad, pesto chicken, brocolli, red cabbage, carrots, balsamic vinaigrette
Dinner: White rice + kalbi + sauted bok choy + seawead
Breakfast: Coffee + sugar;
Breakfast: White bread + peanut butter + strawberry preserves + sunflower seads
Passed normally formed stool; normal bowel movement
Lunch at Feng Shui: Sweet 'n sour chicken
Dinner: Spinach salad, pesto chicken, green peas, brocolli, red cabbage, balsamic vinaigrette
Food: Goat + rice & peas

Breakfast: Coffee + sugar + coffeemate creamer


Passed normally formed but clumpy stool
Lunch: Mixed greens salad, pesto chicken, brocolli, red cabbage, carrots, balsamic vinaigrette
Exercise: 18J (duration ~0:50:00)
Dinner: rice & peas + Neoguri +210g+ + +
Passed a plie of stool; normal bowel movement
Breakfast: Coffee + Trader Joe's honey + coffeemate creamer
Lunch: Spinach salad, pesto chicken, roasted red pepper, brocolli, mushroom, balsamic vinaigrette
Ate some Reeses pieces peanut butter cups during Maddy's practice presentation
Exercise: 14.50J/R Podrunner Intervals 1st day to 5K L1W1 (duration 0:29:17)
Dinner: rice + + + +

Passed formless, watery stool

Passed loosely formed stool


Lunch: Spinach salad, pesto chicken, roasted red pepper, brocolli, green peas, balsamic vinaigrette
Dinner: typically large serving of rice & peas, chicken,(Mrs. Pierre's cooking)
Passed a blob of stool
Breakfast: Coffee + Trader Joe's honey + coffeemate creamer
Lunch: Whole Foods catering+ lactaid
Exercise: 15.25J/R Podrunner Intervals 1st day to 5K L1W1 (duration 0:29:17)
Dinner: Vegetarian wrap, grapes, mango, strawberries
Passed loosly formed and watery stool

Breakfast: Vegetarian wrap, veggies, grapes, mango, strawberries


Lunch: tuna + avocado sushi, salmon + avocado sushi
Lunch: bibimbap
Dinner: Shin ramen, bibimbap
Breakfast: eggs + hot dogs + fried spam + toasted raisin & walnut bread
Lunch: Miso soup + chicken teriyaki + brown rice
Breakfast: Coffee + Trader Joe's honey + coffeemate creamer

Lunch: Spinach salad, pesto chicken, brocolli, green peas, mushrooms, balsamic vinaigrette
MARK FARBER'S THESIS DEFENSE DINNER & PARTY
Dinner (Apsheron): Meat, fish, calamari, vodka
Beer
HIGH PROTEIN + LOW CARBOHYDRATE & PODRUNNER INTERVALS

Exercise: 14.50J/R Podrunner Intervals 1st day to 5K L1W2 (duration 0:28:45)


Breakfast: Coffee black
Breakfast: scrambled eggs
Passed a large pile of well-formed stool
Lunch (cafeteria): Fried salmon

Dinner: Neoguri soup base (without noodles) + 510g


Snack: two scrambled eggs

Exercise: 14.50J/R Podrunner Intervals 1st day to 5K L1W2 (duration 0:28:45)


Lunch: Chicken wings, brocolli, cauliflower, curried tofu
Dinner (Woori Jip): Grilled beef and boiled egg + vegetables + seaweed

Snack: three hard-boiled eggs with seaweed

Breakfast: Coffee black


Breakfast: 3 scrambled eggs + mushroom omellete
Lunch (cafeteria): Fried tilapia + collard greens

Dinner: Neoguri soup base (without noodles) + 510g+ long green peppers + green onion
+ itialian chicken sausage + 1 egg ++

Breakfast: Coffee black


Breakfast: 2 scrambled eggs + mushroom omellete
Lunch (Energy Kitchen): Sirloin Steakhouse burger (without bun) + mushrooms + onions + peppers
+ sauce
Lunch (Street Fair vendor): beef shish kabob

Exercise: 15.25J/R Podrunner Intervals 1st day to 5K L1W2 (duration 0:28:45)


Breakfast: Coffee black
Passed small amount of thin stool
Exercise: 15.00J/R Podrunner Intervals 1st day to 5K L1W3 (duration 0:29:26)
Lunch: omellete with 3 scrambled eggs + baby portobello mushrooms + long green peppers +
smoked salmon
Dinner (Feng Shui): Kung Pow Chicken
Snack: sunflower seeds
Breakfast: Coffee black
Breakfast (Central Caf): Omelette
Lunch (cafeteria): Flank Steak

Snack: three hard-boiled eggs with seaweed

Exercise: 14.25J/R Podrunner Intervals 1st day to 5K L1W3 (duration 0:29:26)


Breakfast: Coffee black
Breakfast: 3 scrambled egg omelette + baby bella mushrooms + long green peppers + 4 strips of
turkey bacon

Dinner: 510g+ sauce


Passed small amount of small pieces of stool
Breakfast: Coffee black
Passed loosely formed stool
Lunch (cafeteria): Fried cod florentine + collard greens

Exercise: 14.75J/R Podrunner Intervals 1st day to 5K L1W3 (duration 0:29:26)


Dinner: Turkey kielbasa +brocolli florets + long green hot peppers + green onion
2 pills Dulcolax (Bisacodyl 5mg)

Passed watery stool


Breakfast: Coffee black + unsweetened almond milk
Passed watery stool
Lunch: 3 scrambled egg omelette + baby bella mushrooms + long green peppers + 4 strips of
turkey bacon
Dinner (Tang's Garden): Beef with brocolli

Measurements:
Waking HR: 108 bpm
Breakfast: Coffee black
Breakfast: 3 scrambled egg omelette + humus + smoked salmon
Passed thin, stringy, greenish colored stool
First bowel movement since starting low carbohydrate diet
Measurements:
Waist Circumference: 98 cm (38.5")
Abdominal Fat Measurment: 18 mm --> 20.7% body fat
Fat: 38.2 lb
Lean Body Mass: 146.3 lb
Pictures

Exercise: 16.75J/R Podrunner Intervals 1st day to 5K L1W4 (duration 0:31:26)


Initial Jog (J) HR: 154-158 bpm
Run (R) HR: 172-176 bpm
Subsequent Jog (J) HR: 163-168 bpm
Almond milk + Trader Joe's soy protein mix
Dinner: Turkey kielbasa +brocolli florets + long green hot peppers + green onion
Breakfast: Coffee black
Breakfast: 3 scrambled egg omelette + shiitake mushrooms + long green peppers + 2 strips of
turkey bacon
Lunch (Manhattan Chili): Lamb chili bowl medium size

Almond milk + Trader Joe's soy protein mix


Soy milk + Trader Joe's soy protein mix
Passed one large log; normal bowel movement

Measurements:
Waking HR: 65 bpm
Waist Circumference: 98 cm (38.5")
Abdominal Fat Measurment: 17 mm --> 19.2% body fat
Fat: 35.0 lb
Lean Body Mass: 147.5 lb
Pictures
Exercise: 16.75J/R Podrunner Intervals 1st day to 5K L1W4 (duration 0:31:26)
Jog (J) HR: 154 bpm
Run (R) HR: 168-172 bpm
Almond milk + Trader Joe's soy protein mix
Water + small amount of blueberry pomegranate juice
Breakfast: Coffee black
Breakfast: 3 scrambled egg omelette + shiitake mushrooms + green onions + 3 strips of turkey
bacon
Dinner: Turkey kielbasa +brocolli florets + shiitake mushrooms
Breakfast: Coffee black
Breakfast: 3 scrambled eggs + humus + hot red pepper mix + smoked salmon
Passed normally formed but clumpy stool
Lunch (cafeteria): Roast beef, salad bar chicken strips + brocolli

Dinner: Spinach, fontina, and roasted garlic chicken sausage + brocolli + button mushrooms

Exercise: 16.50J/R Podrunner Intervals 1st day to 5K L1W4 (duration 0:31:26)


Jog (J) HR: 150-154 bpm, then to 140-144 bpm
Run (R) HR: 164-169 bpm, then to 150-156 bpm
Almond milk + 1 scoop of Trader Joe's soy protein mix; soy milk
Passed thin but normal looking stool

Breakfast: Coffee black


Breakfast: 3 scrambled eggs + humus + hot red pepper mix + smoked salmon
Snack (street vendor): beef shish kabob
Dinner (Food Emporium): Balsamic Chicken
Dinner: Spinach, fontina, and roasted garlic chicken sausage + brocolli + portobello mushroom

Breakfast: Coffee black


Breakfast: 3 scrambled eggs + button mushrooms + turkey bacon
Passed normally formed stool and a normal amount; felt like normal bowel movement
Lunch (cafeteria): Fried tilapia + collard greens; Teriyaki chicken

Exercise: 16.50J/R Podrunner Intervals 1st day to 5K L1W4 (duration 0:31:26)


Initial Jog (J) HR: 150-154 bpm
Run (R) HR: 160-164 bpm
Subsequent Jog (J) HR: 150-154 bpm
(2x) Blueberry & Pomegranate juice + water + 1 scoop of Trader Joe's soy protein mix
Passed thin, green colored stool

Lunch (cafeteria): salad bar chicken strips + brocolli + mushrooms


Lunch (cafeteria): fried tilapia

Dinner: Spicy Italian chicken sausage + shiitake mushrooms + brocolli


Snack: 3 hardboiled eggs wrapped in seaweed

Breakfast: Coffee black


Breakfast: 3 scrambled eggs + portabella mushrooms + turkey bacon
Passed clumpy, green colored stool
Lunch (cafeteria): Chicken cacciatore
I think that the meal may have had some lactose or something that caused gas and bloating
Measurements:
Waking HR: N/A
Waist Circumference: 98.5 cm (38.75")
Abdominal Fat Measurment: 16 mm --> 19.2% body fat
Fat: 35.1 lb
Lean Body Mass: 147.9 lb

Exercise: 15.00J time 0:28:47) Podrunner 158 bpm Breakthrough


Breakfast: Coffee black
Breakfast: 3 scrambled eggs + humus + hot red pepper mix + smoked salmon

Lunch (Delmonico's Gourmet Caf): Tilapia, rotisserie chicken, brocolli, cauliflower

Dinner: Steamed kale + brocolli + portobello mushrooms + baby spinach in soy sauce and sesame
oil
Snack: 3 hardboiled eggs wrapped in seaweed

Passed clumpy, green colored stool


Breakfast: Coffee black
Passed clumpy, green colored stool
Breakfast: 3 scrambled eggs + humus + hot red pepper mix + smoked salmon
Snack: Ate sunflower seeds and cashew nuts throughout the evening until arriving home

Whole grain milk + Trader Joe's soy protein mix


Dinner: Steamed kale + brocolli + portobello mushrooms + baby spinach in soy sauce and sesame
oil
Breakfast: Coffee black
Breakfast: 3 scrambled eggs + button mushrooms + humus + hot red pepper mix + smoked salmon

Dinner: Steamed turkey kielbasa + kale + brocolli + portobello mushrooms


Passed small amount of small pieces of greenish colored stool
Breakfast: Coffee black
Passed clumpy, greenish colored stool
Breakfast: 3 scrambled eggs + humus + smoked salmon
Dinner (Food Emporium): 2 pieces of Balsamic Chicken

Breakfast: Coffee black


Passed watery stool
Breakfast: 3 scrambled eggs + supremely spicy humus + smoked salmon

Dinner: Turkey kielbasa +brocolli florets + portobello mushrooms + kale


Passed a large pile of clumpy stool
Breakfast: Coffee black
Breakfast: 3 scrambled eggs + supremely spicy humus + red schg + smoked salmon

Dinner: Chicken sausage + brocolli florets + portobello mushrooms + kale + baby spinach
Breakfast: Coffee black
Passed watery stool
Breakfast: 3 scrambled eggs + humus + hot green pepper mix + smoked salmon

Dinner: Chicken sausage + brocolli florets + portobello mushrooms + kale

Breakfast: Coffee black


Lunch (Food Emporium): 2 pieces of Balsamic Chicken

Passed clumpy, green colored stool

Breakfast: Coffee black


Breakfast: 3 scrambled eggs + humus + hot green pepper mix + smoked salmon

Exercise: 16.25J/R Podrunner Intervals 1st day to 5K L1W5 Mix 1 (duration 0:30:19)
Jog (J) HR: 154 bpm
Run (R) HR: 168-172 bpm
(2x) Blueberry & Pomegranate juice + water + 1 scoop of Trader Joe's soy protein mix
Breakfast: Coffee black
Breakfast: 3 scrambled eggs + humus + hot green pepper mix + smoked salmon
Passed small amount of small pieces of greenish colored stool
Dinner: 510g+ sauce
Breakfast: Coffee black
Breakfast: 2 scrambled eggs + humus + hot green pepper mix + smoked salmon
Dinner (Food Emporium): Balsamic Chicken + asparagus

Passed watery stool


Snack: 2 scrambled eggs + humus + hot green pepper mix + smoked trout
Passed watery stool
Breakfast: Coffee black
Breakfast: 2 scrambled eggs + humus + hot green pepper mix + smoked trout
Passed watery stool

Passed watery stool


Dinner: Smoked trout + mixed greens of baby spinach, wasabi arugula, spring mix + olive oil +
balmasic vinaigrette
Urine pH ~ 5.0
Blueberry & Pomegranate juice + water + 1 scoop of Trader Joe's soy protein mix
Urine pH ~ 5.0
Passed clumpy greenish colored stool
Breakfast: Coffee black
Breakfast: 3 scrambled eggs + baby bella mushrooms + pork bacon + humus + hot green pepper
mix + smoked salmon
Passed watery stool
Passed watery stool

Exercise: 16.00J/R Podrunner Intervals 1st day to 5K L1W5 Mix 2 (duration 0:29:53)
Jog (J) HR: 154 bpm
Run (R) HR: 168-172 bpm
(2x) Blueberry & Pomegranate juice + water + 1 scoop of Trader Joe's soy protein mix
Urine pH ~ 5.0
Dinner: Chicken sausage + brocolli florets + baby bella mushrooms + kale

Breakfast: Coffee black


Breakfast: 3 scrambled eggs + baby bella mushrooms + pork bacon + humus + hot green pepper
mix
Passed clumpy stool

Dinner: Chicken sausage + brocolli florets + baby bella mushrooms + kale

(2x) Blueberry & Pomegranate juice + water + 1 scoop of Trader Joe's soy protein mix

Passed loosely formed, greenish colored stool


Breakfast: Coffee black
Breakfast: 3 scrambled eggs + baby bella mushrooms + pork bacon + humus + hot green pepper
mix + smoked salmon
Lunch (Lenny's): Mixed green salad + grilled chicken + sun-dried tomatoes + red peppers + carrots
+ house vinaigrette

Exercise: 16.00J/R Podrunner Intervals 1st day to 5K L1W5 Mix 3 (duration 0:29:54)
Jog (J) HR: 150-160 bpm
Run (R) HR: 164-172 bpm
(2x) Blueberry & Pomegranate juice + water + 1 scoop of Trader Joe's soy protein mix
Dinner: Spicy jalapeo chicken sausage + baby bella mushrooms + kale + baby spinach
1 Tablet of Trader Joe's Men's Formula Dietary Supplement
Passed a blob of normal, brown-colored stool
Measurements:
Waist Circumference: 95 cm (37.5")
Abdominal Fat Measurment: 14 mm --> 17.5% body fat
Fat: 31.5 lb
Lean Body Mass: 148.5 lb
Breakfast: Coffee black

Exercise: 18.75J/R Podrunner Intervals 1st day to 5K L1W6 Mix 1 (duration 0:35:12)
Jog (J) HR: 160-166 bpm
Run (R) HR: 170-176 bpm
(2x) Blueberry & Pomegranate juice + water + 1 scoop of Trader Joe's soy protein mix
Lunch: 3 scrambled eggs + baby bella mushrooms + pork bacon + humus + hot green pepper mix
+ smoked salmon
Drank lots of water throughout the day
Dinner: Spicy jalapeo chicken sausage + baby bella mushrooms + kale + baby spinach
Passed a large pile of clumpy stool
Breakfast: Coffee black
Exercise: 18.00J/R Podrunner Intervals 1st day to 5K L1W6 Mix 2 (duration 0:34:35)
Initial Jog (J) HR: 140-150 bpm
1st Run (R) HR: 170-176 bpm
2nd Jog (J) HR: 156-164 bpm
2nd Run (R) HR: 160-166 bpm
3rd Jog (J) HR: 158-160 bpm
Blueberry & Pomegranate juice + water + 1 scoop of Trader Joe's soy protein mix
Beet & Purple Carot juice + water + 1 scoop of Trader Joe's soy protein mix
Whole wheat milk

Lunch: 3 scrambled eggs + portabella mushrooms + pork bacon + humus + hot green pepper mix

Breakfast: Coffee black


Breakfast: 3 scrambled eggs + portabella mushrooms + turkey bacon
1 Tablet of Trader Joe's Men's Formula Dietary Supplement
Lunch (near Grand Central): grilled chicken + cooked sausage and peppers
Dinner (Food Emporium): 2 pieces of Balsamic Chicken

Breakfast: Coffee black


Lunch: ham wrap without tortilla = ham deli meat + mixed greens
Lunch: vegetarian sandwith without bread = roasted squash + roasted bell pepper + mixed greens
+ yam
Lunch: vegetarian sandwith without bread = roasted squash + roasted bell pepper + mixed greens
+ yam
Passed loosely formed, greenish colored stool
Dinner: mixed greens wasabi arugula, spring mix + olive oil + balmasic vinaigrette
Dinner: spicy jalapeo chicken sausage + baby bella mushrooms + kale + baby spinach
Passed watery, greenish colored stool

Exercise: 19.00J/R Podrunner Intervals 1st day to 5K L1W6 Mix 3 (duration 0:35:47)
Run (R) HR: 158-166 bpm
Blueberry & Pomegranate juice + water + 1 scoop of Trader Joe's soy protein mix
Beet & Purple Carot juice + water + 1 scoop of Trader Joe's soy protein mix
Lunch: Coffee black
Lunch: 3 scrambled eggs + smoked salmon
1 Tablet of Trader Joe's Men's Formula Dietary Supplement
Dinner (Peter Bergold): Grilled chicken + grilled asparagus + mixed green salad with tomatoes
Dessert (Peter Bergold): coffee black
Dessert (Peter Bergold): strawberries + blueberries

Passed a blob of normal, greenish-colored stool


Breakfast: Coffee black
Breakfast: 3 scrambled eggs + smoked salmon
1 Tablet of Trader Joe's Men's Formula Dietary Supplement

(2x) Beet & Purple Carot juice + water + 1 scoop of Trader Joe's soy protein mix

Breakfast: Coffee black


Breakfast: 3 scrambled eggs + portabella mushrooms + turkey bacon
1 Tablet of Trader Joe's Men's Formula Dietary Supplement
Lunch (Energy Kitchen): chicken fajita without wrap
Dinner (Midtown): seasoned chicken + turkey + Poland Spring Sparkling Lime
Passed loosely formed, greenish colored stool
Beet & Purple Carot juice + water + 1 scoop of Trader Joe's soy protein mix

Breakfast: Coffee black


Breakfast: 3 scrambled eggs + smoked salmon
1 Tablet of Trader Joe's Men's Formula Dietary Supplement
Dinner: Chinese-Korean Restaurant

Passed a large pile of clumpy, normal-colored stool


Breakfast: Coffee black
Breakfast: 2 eggs over easy

Lunch (cafeteria): fried tilapia

Dinner: 510g+ sauce


1 Tablet of Trader Joe's Men's Formula Dietary Supplement

Passed loosely formed stool


Exercise: P90X Chest & Back (26:36 minutes remaining in video)
Exercise: 5.00R (duration 0:07:28)
Blueberry & Pomegranate juice + water + 1 scoop of Trader Joe's soy protein mix
Beet & Purple Carot juice + water + 1 scoop of Trader Joe's soy protein mix
Breakfast (near Grand Central): coffee black
Breakfast (near Grand Central): 2 scrambled eggs + mushrooms + bacon + sausage
Lunch (near Grand Central): Flank steak in anjou sauce + grilled chicken + strawberries and
blueberries
Dinner (near Grand Central): baked salmon + Poland Spring Sparkling Raspberry & Lme

Blueberry & Pomegranate juice + water + 1 scoop of Trader Joe's soy protein mix
Beet & Purple Carot juice + water + 1 scoop of Trader Joe's soy protein mix
1 Tablet of Trader Joe's Men's Formula Dietary Supplement

Breakfast: Coffee black


Passed normally formed stool and a normal amount; felt like normal bowel movement
Lunch: Spinach salad, pesto chicken, roasted red pepper, red cabbage, green peas, balsamic
vinaigrette
Dinner (cafeteria): fried chicken breast + peas & carrots
Water + 1 scoop of Trader Joe's soy protein mix

(2x) Beet & Purple Carot juice + water + 1 scoop of Trader Joe's soy protein mix
Blueberry juice + water
Soymilk
Dinner: mixed greens wasabi arugula, spring mix + olive oil + balmasic vinaigrette
Dinner: Turkey kielbasa +brocolli florets

Breakfast: coffee + Trader Joe's non-dairy creamer + small amount of clover honey
Breakfast: 2 scrambled eggs + baby bella mushrooms + turkey bacon + humus + hot red pepper
mix + smoked trout
1 Tablet of Trader Joe's Men's Formula Dietary Supplement
Passed clumpy stool

Breakfast: coffee + Trader Joe's non-dairy creamer + small amount of clover honey
Passed a blob of normal, brown-colored stool

Exercise: 19.00J Podrunner Intervals 1st day to 5K L1W8 (duration 0:39:25)


Jog (J) HR: 148-156 bpm until pain in knees and shins
Blueberry & Pomegranate juice + water + 1 scoop of Trader Joe's soy protein mix
Beet & Purple Carot juice + water + 1 scoop of Trader Joe's soy protein mix
1 Tablet of Trader Joe's Vitamin E Dietary Supplement
Lunch: Coffee black
Lunch: 3 scrambled eggs + portabella mushrooms + turkey bacon
Dinner: spicy jalapeo chicken sausage + baby bella mushrooms + kale + baby spinach
Snack: Raisin bread baked by Mrs. Pierre

Passed clumpy stool


Breakfast: coffee + Trader Joe's non-dairy creamer + small amount of clover honey
Breakfast: Raisin bread baked by Mrs. Pierre
Passed clumpy stool

Lunch: 2 scrambled eggs + humus + hot red pepper mix + smoked salmon
Lunch (cafeteria): veggie (tofu) caggiatore + brocolli + cauliflower

Dinner: spicy jalapeo chicken sausage + baby bella mushrooms + kale + baby spinach
(2x) Blueberry & Pomegranate juice + water + 1 scoop of Trader Joe's soy protein mix
1 Tablet of Trader Joe's Vitamin E Dietary Supplement

Breakfast: coffee + Trader Joe's non-dairy creamer


Breakfast: 2 scrambled eggs + portobella mushrooms + turkey bacon + humus + hot red pepper
mix + smoked salmon

Dinner: spicy jalapeo chicken sausage + brussel sprouts + brocolli


1 Tablet of Trader Joe's Men's Formula Dietary Supplement
Snack: Raisin bread baked by Mrs. Pierre + unsweetened soy milk

Exercise: P90X Chest & Back Round 1 (23:28 minutes remaining in video)
Breakfast: coffee + Trader Joe's non-dairy creamer
Breakfast: 2 scrambled eggs + portobella mushrooms + Italian sausage-less sausage + humus +
hot red pepper mix
1 Tablet of Trader Joe's Vitamin E Dietary Supplement
Lunch (cafeteria): beef stew + brocolli + cauliflower

Snack: Raisin bread baked by Mrs. Pierre + unsweetened soy milk


1 Tablet of Trader Joe's Vitamin E Dietary Supplement

Exercise: P90X Plyometrics (41:46 minutes remaining in video)


Breakfast: coffee + Trader Joe's non-dairy creamer
Breakfast: 2 scrambled eggs + humus + hot red pepper mix + smoked salmon
1 Tablet of Trader Joe's Men's Formula Dietary Supplement
Lunch (cafeteria): salad bar chicken + green peas + carrots

Exercise: 19.00J Podrunner Intervals 1st day to 5K L1W8 (duration 0:36:25 not finished)
not finished Podrunner mix due to pain in knees
Blueberry & Pomegranate juice + water + 1 scoop of Trader Joe's soy protein mix
Beet & Purple Carot juice + water + 1 scoop of Trader Joe's soy protein mix
1 Tablet of Trader Joe's Vitamin E Dietary Supplement
Snack: cherries

Exercise: P90X Shoulders & Arms (23:54 minutes remaining in video)


Exercise: P90X Ab Ripper X
Blueberry & Pomegranate juice + water + 1 scoop of Trader Joe's soy protein mix
Breakfast: coffee + Trader Joe's non-dairy creamer
Breakfast: 2 scrambled eggs + humus + hot red pepper mix + smoked salmon
1 Tablet of Trader Joe's Men's Formula Dietary Supplement
Lunch (cafeteria): baked tilapia + vegetables
Lunch: cherries

Snack: Raisin bread baked by Mrs. Pierre


Blueberry & Pomegranate juice + water + 1 scoop of Trader Joe's soy protein mix
Passed small amount of normal colored stool
Exercise: P90X Yoga X (42:29 minutes remaining in video)
Breakfast: coffee + Trader Joe's non-dairy creamer
Measurements:
Waist Circumference: 92.5 cm (36.5")
Abdominal Fat Measurment: 12 mm --> 15.7% body fat
Fat: 27.8 lb
Lean Body Mass: 149.2 lb
Pictures
Breakfast: coffee + Trader Joe's non-dairy creamer
Breakfast: 2 scrambled eggs + portobella mushrooms + Italian sausage-less sausage + humus +
hot red pepper mix + smoked salmon
1 Tablet of Trader Joe's Men's Formula Dietary Supplement
Dinner: Mixed greens salad, pesto chicken, kidney beans, green peas, roasted red peppers, light
italian

Snack: Bread baked by Mrs. Pierre


Blueberry juice + water

Breakfast: coffee + Trader Joe's non-dairy creamer + Trader Joe's creamed honey
Breakfast: 2 scrambled eggs + portobella mushrooms + turkey bacon + humus + hot red pepper
mix + smoked salmon

Exercise: P90X Legs & Back (15:00 minutes remaining in video)


Exercise: P90X Ab Ripper X
Blueberry juice + water + 1 scoop of Trader Joe's soy protein mix
(2x) Blueberry & Pomegranate juice + water + 1 scoop of Trader Joe's soy protein mix
1 Tablet of Trader Joe's Men's Formula Dietary Supplement
Dinner: Mixed greens salad, grilled chicken, mushrooms, green peas, red peppers, light italian
Snack: Raisin bread baked by Mrs. Pierre + apple butter

Blueberry & Pomegranate juice + water + 1 scoop of Trader Joe's soy protein mix
1 Tablet of Trader Joe's Vitamin E Dietary Supplement

Exercise: P90X Kenpo X


Blueberry juice + water + 1 scoop of Trader Joe's soy protein mix
Blueberry & Pomegranate juice + water + 1 scoop of Trader Joe's soy protein mix
Breakfast: coffee + Trader Joe's non-dairy creamer + Trader Joe's creamed honey
Breakfast: 2 scrambled eggs + portobella mushrooms + turkey bacon + humus + hot red pepper
mix + smoked trout
1 Tablet of Trader Joe's Men's Formula Dietary Supplement
Lunch (cafeteria): baked turkey + brocolli
Linch: cherries
Lunch (cafeteria): mixed greens + salad chicken + black olives + oil & vinegar

Exercise: 15.00J/S/W Podrunner Intervals 1st day to 5K L1W3 (duration 0:29:26)


Blueberry & Pomegranate juice + water
Blueberry & Pomegranate juice + water + 1 scoop of Trader Joe's soy protein mix
Snack: Raisin bread baked by Mrs. Pierre + Trader Joe's creamed honey

Breakfast: coffee + Trader Joe's non-dairy creamer + Trader Joe's creamed honey
Breakfast: 2 scrambled eggs + smoked trout
1 Tablet of Trader Joe's Men's Formula Dietary Supplement
Passed a large plie of stool
Lunch (near Grand Central): spicy seafood + baked tilapia + blueberries

Dinner: Steamed turkey kielbasa + kale + brocolli + portobello mushrooms


1 Tablet of Trader Joe's Vitamin E Dietary Supplement

Exercise: P90X Chest & Back Round 1 (23:28 minutes remaining in video)
Exercise: P90X Ab Ripper X
Blueberry & Pomegranate juice + water + 1 scoop of Trader Joe's soy protein mix
Breakfast: coffee + Trader Joe's non-dairy creamer
Breakfast: 2 scrambled eggs + smoked salmon
1 Tablet of Trader Joe's Men's Formula Dietary Supplement
(2x) banana + apple
Lunch: Roast beef sandwich
Dinner: Steamed turkey kielbasa + brocolli + portobello mushrooms + yellow bell pepper

Passed a blob of normal, brown-colored stool


Exercise: P90X Plyometrics (finished round 3, 25:27 minutes remaining in video)
(2x) Blueberry & Pomegranate juice + water + 1 scoop of Trader Joe's soy protein mix
Lunch (cafeteria): baked red fish (in lots of oil) + squash
Dinner: smoked trout
Snack: Raisin bread baked by Mrs. Pierre + Trader Joe's creamed honey
Snack: blueberries

Exercise: P90X Shoulders & Arms

Breakfast: coffee + Trader Joe's non-dairy creamer


Blueberry & Pomegranate juice + water + 1 scoop of Trader Joe's soy protein mix
Lunch: mixed greens salad + grilled chicken + red peppers + red cabbage + grean peas + light
Italian
Snack: cherries
Dinner (cafeteria): kosher chicken breast deli sandwich
Snack: cherries
Snack: Raisin bread baked by Mrs. Pierre + Trader Joe's creamed honey + almond milk
Dinner: Steamed turkey kielbasa + brocolli + red bell pepper
Snack: blueberries

Exercise: P90X Ab Ripper X


Exercise: P90X Yoga X (42:42 minutes remaining in video)
Breakfast: coffee + Trader Joe's non-dairy creamer
Dinner: Steamed turkey kielbasa + brocolli + orange bell pepper
Snack: blueberries

Breakfast: coffee + Trader Joe's non-dairy creamer


Lunch: mixed greens salad + grilled chicken + red peppers + mushrooms + grean peas + light
Italian

Exercise: P90X Legs & Back (38:24 minutes finished; 48:24 minutes remaining in video)
Blueberry & Pomegranate juice + water + 1 scoop of Trader Joe's soy protein mix
Almonld milk + 1 scoop of Trader Joe's soy protein mix
Dinner: soy chirozo + brocolli + portobello mushrooms + red bell pepper
Snack: blueberries + raspberries + strawberries

Breakfast: coffee + Trader Joe's non-dairy creamer


Breakfast: 2 scrambled eggs + avocado + humus + hot red pepper mix + smoked salmon
1 Tablet of Trader Joe's Men's Formula Dietary Supplement
Passed one large stool
Lunch (cafeteria): chicken + green peas + carrots

Exercise: P90X Ab Ripper X


(2x) Blueberry juice + water + 1 scoop of Trader Joe's soy protein mix
Exercise: P90X Kenpo X
(2x) Blueberry & Pomegranate juice + water + 1 scoop of Trader Joe's MET-Rx protein plus mix
Dinner: soy chirozo + brocolli + portobello mushrooms + red bell pepper + avocado
Dinner: almond milk
raspberries + strawberries
1 Tablet of Trader Joe's Vitamin E Dietary Supplement
Passed watery stool

Breakfast: coffee + Trader Joe's non-dairy creamer


Breakfast: 2 scrambled eggs + avocado + humus + hot red pepper mix + smoked salmon
1 Tablet of Trader Joe's Men's Formula Dietary Supplement

Lunch (near Grand Central): spicy seafood + grilled chicken + roasted chicken + blueberries
(4x) bananas
Blueberry juice + water + 1 scoop of Trader Joe's soy protein mix
Dinner: smoked trout + brocolli + portobello mushrooms + red bell pepper + kale
raspberries + strawberries
1 Tablet of Trader Joe's Vitamin E Dietary Supplement
Blueberry juice + water + 1 scoop of Trader Joe's soy protein mix
Measurements:
Waking HR: N/A
Waist Circumference: 95 cm (37.5")
Abdominal Fat Measurment: 10 mm --> 13.7% body fat
Fat: 24.4 lb
Lean Body Mass: 153.6 lb
Passed a large blob of stool
Breakfast: coffee + Trader Joe's non-dairy creamer
Breakfast: 2 scrambled eggs + avocado + humus + hot red pepper mix + smoked salmon
1 Tablet of Trader Joe's Men's Formula Dietary Supplement
Lunch (cafeteria): salad bar tuna fish + iceberg lettuce + mushrooms
(3x) bananas

Exercise: P90X Ab Ripper X


Exercise: P90X Chest & Back Round 1 (36:15 minutes finished; 17:30 minutes remaining)
(2x) Blueberry & Pomegranate juice + water + 1 scoop of Trader Joe's MET-Rx protein plus mix
Dinner: 500g tofu + sauted brocolli raabb + garlic + hot peppers
raspberries + strawberries + cherries
1 Tablet of Trader Joe's Vitamin E Dietary Supplement

Passed a large blob of stool


Breakfast: coffee + Trader Joe's non-dairy creamer
Breakfast: 2 scrambled eggs + avocado + humus + hot red pepper mix + smoked salmon
1 Tablet of Trader Joe's Men's Formula Dietary Supplement
coffee + Trader Joe's non-dairy creamer
Lunch: mixed greens salad + grilled chicken + red peppers + chickpeas + grean peas + light Italian
Starbucks: Soy chai latte
Gives me a distended abdomen with some mild cramps in the abdominal region. The Chai seems to
have lactose or something to which I'm adverse.

Dinner: 2 scrambled eggs + humus + hot red pepper mix + smoked salmon
blueberries + strawberries + cherries

Exercise: P90X Plyometrics


Blueberry juice + water + 1 scoop of Trader Joe's MET-Rx protein plus mix
(2x) Blueberry & Pomegranate juice + water + 1 scoop of Trader Joe's soy protein mix
Breakfast: coffee + Trader Joe's non-dairy creamer
Breakfast: 2 scrambled eggs + turkey bacon + avocado + humus + hot red pepper mix + smoked
salmon
1 Tablet of Trader Joe's Men's Formula Dietary Supplement

Lunch (cafeteria): jerk salmon + vegetables


Lunch (cafeteria): kosher thai beef wrap

blueberries + strawberries
Coconut bread baked by Mrs. Pierre + skim milk
(2x) Blueberry juice + water + 1 scoop of Trader Joe's MET-Rx protein plus mix

Passed a small amount of loosly formed stool


Breakfast: coffee + Trader Joe's non-dairy creamer
Exercise: P90X Shoulders & Arms
Blueberry & pomegranate juice + water + 1 scoop of Trader Joe's MET-Rx protein plus mix
Skim milk + 1 scoop of Trader Joe's soy protein mix
Exercise: P90X Ab Ripper X
Blueberry & pomegranate juice + water + 1 scoop of Trader Joe's MET-Rx protein plus mix
Lunch: 2 scrambled eggs + turkey bacon + portobello mushrooms + avocado + humus + hot red
pepper mix
Lunch: coffee + Trader Joe's non-dairy creamer
Dinner: sauted chard + onion + garlic + hot peppers + turkey bacon
Blueberry juice + water + 1 scoop of Trader Joe's MET-Rx protein plus mix
1 Tablet of Trader Joe's Vitamin E Dietary Supplement

Breakfast: coffee + Trader Joe's non-dairy creamer + honey


Exercise: P90X Yoga X (round 2, 50:44 minutes finished; 42:28 minutes remaining in video)
(2x) Blueberry juice + water + 1 scoop of Trader Joe's soy protein mix
1 Tablet of Trader Joe's Men's Formula Dietary Supplement
Lunch: 2 scrambled eggs + pork bacon + red bell pepper + avocado + hot red pepper mix
Blueberry & pomegranate juice + water + 1 scoop of Trader Joe's MET-Rx protein plus mix
Dinner: sauted chard + onion + red bell peppers + hot peppers + pork bacon
coffee + Trader Joe's non-dairy creamer + honey
Passed a large blob of stool
blueberries + strawberries

Breakfast: coffee + Trader Joe's non-dairy creamer


Breakfast: 2 scrambled eggs + pork bacon + red bell pepper + avocado + humus + hot green
pepper mix + smoked salmon
1 Tablet of Trader Joe's Men's Formula Dietary Supplement

Exercise: P90X Ab Ripper X


Exercise: P90X Legs & Back (30:24 minutes finished; 29:19 minutes remaining in video)
(2x) Blueberry & pomegranate juice + water + 1 scoop of Trader Joe's MET-Rx protein plus mix
Beet & purple carrot juice + water + 1 scoop of Trader Joe's MET-Rx protein plus mix
Dinner: bake barbeque chicken + jerk chicken + peas & rice + corn on the cob + beet prepared by
Mrs. Pierre
Passed a blob of normal, brown-colored stool
coffee + Trader Joe's non-dairy creamer + honey
strawberries + blackberries
Coconut bread baked by Mrs. Pierre + peach & apricot preserves + skim milk


Passed a large blob of redish-colored stool
Breakfast: coffee + Trader Joe's non-dairy creamer + honey
Exercise: P90X Kenpo X
(2x) Blueberry & pomegranate juice + water + 1 scoop of Trader Joe's soy protein mix
Lunch: mixed greens salad + grilled chicken + red peppers + red cabbage + grean peas + light
Italian
Lunch (cafeteria): roast turkey + mixed vegetables
Dinner (): +

blackberries + raspberries

Breakfast: coffee + Trader Joe's non-dairy creamer


Breakfast: 2 scrambled eggs + humus + hot green pepper mix + smoked salmon
1 Tablet of Trader Joe's Men's Formula Dietary Supplement
Passed a large blob of stool
Lunch (cafeteria): baked salmon + vegetables
Lunch: cherries
Starbucks: iced black coffee + kind bar
Dinner (Morton Williams): Turkey blackbean wrap with cheddar cheese

Snack: raspberries + strawberries


Blueberry & pomegranate juice + water + 1 scoop of Trader Joe's MET-Rx protein plus mix

Passed a blob of normal, brown-colored stool


Breakfast: coffee + Trader Joe's non-dairy creamer
Exercise: P90X Yoga X (round 2, 50:44 minutes finished; 42:28 minutes remaining in video)
Beet & purple carrot juice + water + 1 scoop of Trader Joe's soy protein mix
Breakfast: 2 scrambled eggs + humus + hot green pepper mix + smoked salmon
1 Tablet of Trader Joe's Men's Formula Dietary Supplement
(3x) banana
Lunch (cafeteria): kosher thai beef wrap
Lunch (cafeteria): kosher smoked turkey sandwich
Dinner: sauted brocilli rab + garlic + hot peppers + red bell peppers + brocolli
Snack: black grapes + blueberries + strawberries
Snack: Raisin bread baked by Mrs. Pierre + Sarabeth's peach apricot preserves

Passed a large blob of stool


Breakfast: coffee + Trader Joe's non-dairy creamer
Exercise: P90X Core Synergistics
Blueberry & pomegranate juice + water + 1 scoop of Trader Joe's soy protein mix
Blueberry & pomegranate juice + water + 1 scoop of Trader Joe's MET-Rx protein plus mix
Breakfast: 3 scrambled eggs + pork bacon + portobello mushroom + hot green pepper + avocado
1 Tablet of Trader Joe's Men's Formula Dietary Supplement

Blueberry & pomegranate juice + water + 1 scoop of Trader Joe's soy protein mix
Smoked salmon
Raisin bread baked by Mrs. Pierre + Sarabeth's peach apricot preserves

Breakfast: coffee + Trader Joe's non-dairy creamer


Passed a small, thin stool
Exercise: P90X Kenpo X
Blueberry & pomegranate juice + water + 1 scoop of Trader Joe's soy protein mix
Blueberry & pomegranate juice + water + 1 scoop of Trader Joe's MET-Rx protein plus mix
Breakfast: 2 scrambled eggs + portobello mushroom + hot green pepper + avocado + smoked
salmon + humus + hot green pepper mix
1 Tablet of Trader Joe's Men's Formula Dietary Supplement
Dinner: spicy jalapeo chicken sausage + brocolli + Spanish onions + kale + garlic + dried hot
peppers
1 Tablet of Trader Joe's Vitamin E Dietary Supplement
Passed watery stool
Passed watery, diarrheal stool
Snack: Strawberries + blueberries
Beet & purple carrot juice + water + 1 scoop of Trader Joe's MET-Rx protein plus mix
Snack: Raisin bread baked by Mrs. Pierre + Trader Joe's honey

Breakfast: apple
Breakfast: coffee + Trader Joe's non-dairy creamer
Breakfast: Raisin bread baked by Mrs. Pierre + Trader Joe's honey
Exercise: P90X X Stretch
Breakfast: spicy jalapeo chicken sausage + portobello mushrooms + long hot peppers + red bell
peppers
1 Tablet of Trader Joe's Vitamin E Dietary Supplement
Lunch (Dunkin' Donuts in Syosset): turkey, bacon, cheddar on flat bread + iced coffee
Snack (street vendor): beef shishkabob
Dinner (): a la carte

Snack: apple
Blueberry & pomegranate juice + water + 1 scoop of Trader Joe's MET-Rx protein plus mix
Snack: raisin bread baked by Mrs. Pierre + Sarabeth's peach apricot preserves + skim lactaid milk

Passed a large blob of stool


Breakfast: coffee + Trader Joe's non-dairy creamer
Lunch: mixed greens salad + grilled chicken + roasted red peppers + red cabbage + grean peas +
light Italian
Cherries
Cherries
Fuji apple
Passed watery stool
Exercise: P90X Core Synergistics
Blueberry & pomegranate juice + water + 1 scoop of Trader Joe's soy protein mix
Beet & purple carrot juice + water + 1 scoop of Trader Joe's MET-Rx protein plus mix

Dinner: rice & peas ++ apple

Passed a large blob of stool


Breakfast: coffee + Trader Joe's non-dairy creamer
Breakfast: 2 scrambled eggs + humus + hot green pepper mix + smoked salmon
1 Tablet of Trader Joe's Men's Formula Dietary Supplement
Measurements:
Waking HR: N/A
Waist Circumference: 91.5 cm (36")
Abdominal Fat Measurment: 10 mm --> 13.7% body fat
Fat: 24.25 lb
Lean Body Mass: 152.75 lb
Exercise: P90X Yoga X
(2x) Blueberry & pomegranate juice + water + 1 scoop of Trader Joe's soy protein mix
Iced black coffee
Dinner ():+
Snack: black grapes + blueberries + strawberries + Fuji apple

Passed a large blob of stool


Breakfast: coffee + Trader Joe's non-dairy creamer
Exercise: P90X X Stretch
Breakfast: 3 scrambled eggs + Korean peppers + baby bella mushroom + humus + hot green
pepper mix + avocado + smoked salmon + Lactaid skim milk
1 Tablet of Trader Joe's Men's Formula Dietary Supplement
Snack: Clif Bar oatmeal raisin walnut
Snack: Clif Bar chocolate brownie
Lunch (cafeteria): beef stew + vegetables
Lunch (cafeteria): coffee black
Snack: Fuji apple
Starbucks: iced black coffee + egg salad sandwich with wheat bread
Dinner (Morton Williams): Turkey blackbean wrap with cheddar cheese

Bluebierries + peach
Blueberry & pomegranate juice + water + 1 scoop of Trader Joe's soy protein mix
Blueberry & pomegranate juice + water + 1 scoop of Trader Joe's MET-Rx protein plus mix

Passed one large stool


Fuji apple
Breakfast: coffee + Trader Joe's non-dairy creamer
Exercise: P90X 09 Chest, Shoulders, & Triceps
Blueberry & pomegranate juice + water + 1 scoop of Trader Joe's soy protein mix
Blueberry & pomegranate juice + water + 1 scoop of Trader Joe's MET-Rx protein plus mix
Three grain bread + Sarabeth's peach preserves + skim milk
Passed several small, black stool
Exercise: P90X Ab Ripper X
Beet & purple carrot juice + water + 1 scoop of Trader Joe's soy protein mix

Breakfast: 3 scrambled eggs + baby bella mushrooms + turkey bacon + humus + hot red pepper
mix + avocado
Peach
Coffee + Trader Joe's non-dairy creamer
Snack: Clif Bar oatmeal raisin walnut
(3x) banana
Dinner: grilled chicken wrap + iced coffee black
Abdominal distension during Korean class due to gas

Snack: Fuji apple + nectarine


Snack: Three grain bread + almond butter + Sarabeth's peach preserves + skim milk

Breakfast: coffee + Trader Joe's non-dairy creamer + honey


Breakfast: three grain bread + almond butter + Sarabeth's peach preserves
Passed one large stool
Exercise: P90X Plyometrics (38:34 minutes finished; 20:50 minutes remaining in video)
Terminated session early due to feeling mildly nauseated and light-headed
Beet & purple carrot juice + water + 1 scoop of Trader Joe's soy protein mix
Santa Cruz Organic Limeade + water
Lunch: mixed greens salad + grilled chicken + roasted red peppers + mushrooms + grean peas +
light Italian
Snack: Clif Bar blueberry
Snack: Clif Bar chocolate brownie
Dinner (Morton Williams): Roast beef wrap with American cheese, salt, tomato, pepper, lettuce
peaches + strawberries
Dinner (Morton Williams): Roast beef wrap with American cheese, salt, tomato, pepper, lettuce
Passed a long thin stool
Breakfast: coffee + Trader Joe's non-dairy creamer + honey
Breakfast: three grain bread + almond butter + Sarabeth's peach preserves
Passed a several, small, thin stool
Snack: strawberries
Lunch: 3 scrambled eggs + red bell pepper + baby bella mushrooms + Korean peppers + humus +
hot red pepper mix
1 Tablet of Trader Joe's Men's Formula Dietary Supplement
Dinner: pizza with pepperoni + green peppers + onion
Clif Bar Builders 20g protein, chocolate mint
Santa Cruz Organic Limeade + water
Exercise: 16.00J/R Podrunner Intervals 1st day to 5K L1W4 (duration 0:31:26)
Initial Jog (J) HR: 148-154 bpm
Initial Run (R) HR: 179-183 bpm
Subsequent Jog (J) HR: 154-164 bpm
Subsequent Run (R) HR: 163-178 bpm
Beet & purple carrot juice + water + 1 scoop of Trader Joe's soy protein mix
Skim Lactaid milk + 1 scoop of Trader Joe's soy protein mix
three grain bread + almond butter + Sarabeth's peach preserves
Skim Lactaid milk
Fuji apple
Santa Cruz Organic Limeade + water


Breakfast: coffee + Trader Joe's non-dairy creamer + honey
Breakfast: three grain bread + almond butter + Sarabeth's peach preserves
Passed one large stool
Exercise: P90X Back & Becips (took 3h to finish)
Beet & purple carrot juice + water + 1 scoop of Trader Joe's soy protein mix
Beet & purple carrot juice + water + 1 scoop of Trader Joe's MET-Rx protein plus mix
Gala apple
Clif Bar Builders 20g protein, chocolate
Beet & purple carrot juice + water + 1 scoop of Trader Joe's MET-Rx protein plus mix
Gala apple
Clif Bar Builders 20g protein, peanut butter
Dinner: Al Fresco roasted pepper & asiago chicken sausage + brocolli + baby bella mushrooms +
Korean peppers ++1 Tablet of Trader Joe's Men's Formula
Dietary Supplement

Passed a large blob of stool


Breakfast: coffee + Trader Joe's non-dairy creamer + honey
Breakfast: three grain bread + almond butter + Sarabeth's peach preserves
Exercise: P90X Yoga X
Blueberry & pomegranate juice + water + 1 scoop of Trader Joe's soy protein mix
Breakfast: 1.5 scrambled eggs + baby bella mushrooms + turkey bacon + humus + hot red pepper
mix + smoked salmon
Peach + strawberries
1 Tablet of Trader Joe's Men's Formula Dietary Supplement
Lunch: 1.5 scrambled eggs + baby bella mushrooms + turkey bacon + humus + hot red pepper mix
Cherries
Dinner (cafeteria): breaded fish + green beans
Clif Bar oatmeal raisin walnut

Dinner: Al Fresco roasted pepper & asiago chicken sausage + brocolli + baby bella mushrooms +
Korean peppers ++ + 1 Tablet of Trader Joe's Men's
Formula Dietary Supplement
Blueberry & pomegranate juice + water + 1 scoop of Trader Joe's MET-Rx protein plus mix
Apple pie
Exercise: P90X Ab Ripper X
Santa Cruz Organic Limeade + water + 1 scoop of Trader Joe's soy protein mix
Lactaid skim milk
Passed one large stool

Passed one large stool


Breakfast: coffee + Trader Joe's non-dairy creamer + honey
Lunch: 1.5 scrambled eggs + turkey bacon + portobello mushrooms + smoked salmon + humus +
hot red pepper mix
1 Tablet of Trader Joe's Men's Formula Dietary Supplement
Lunch: coffee + Trader Joe's non-dairy creamer

Lunch: 1.5 scrambled eggs + turkey bacon + portobello mushrooms + humus + hot red pepper mix
Clif Bar oatmeal raisin walnut
(2x) banana

Dinner: Al Fresco roasted pepper & asiago chicken sausage + brocolli + baby bella mushrooms +
Korean peppers
Strawberries + apple pie + Lactaid skim milk
Gala apple
Clif Bar Builders 20g protein, chocolate mint

three grain bread + almond butter + Sarabeth's peach preserves


Exercise: P90X Legs & Back (took 2h to finish)
Blueberry & pomegranate juice + water + 1 scoop of Trader Joe's soy protein mix
Blueberry & pomegranate juice + water + 1 scoop of Trader Joe's MET-Rx protein plus mix
Santa Cruz Organic Limeade + water
Lunch (cafeteria): roast pork + mixed vegetables
Clif Bar oatmeal raisin walnut
Lunch (cafeteria): jerk chicken + green beens

Dinner: 500g+ sauce


1 Tablet of Trader Joe's Men's Formula Dietary Supplement
Apple pie + Lactaid skim milk
Grapes
Passed a several, small stool

Breakfast: coffee + Trader Joe's non-dairy creamer


Breakfast: 2 scrambled eggs + humus + hot red pepper mix + smoked trout
1 Tablet of Trader Joe's Men's Formula Dietary Supplement
Passed a several, small stool
Lunch (cafeteria): jerk salmon + calalloo soup
Natalia Grinkina's thesis defense food
Dinner: turkey + pine nut + cranberry + rye bread sandwich
Iced coffee black

Exercise: P90X Kenpo X


Blueberry & pomegranate juice + water + 1 scoop of Trader Joe's soy protein mix
Watermelon + (2x) banana
Blueberry & pomegranate juice + water + 1 scoop of Trader Joe's MET-Rx protein plus mix

Breakfast: coffee + Trader Joe's non-dairy creamer

Apple pie + Lactaid skim milk


Exercise: P90X Ab Ripper X
Blueberry & pomegranate juice + water + 1 scoop of Trader Joe's soy protein mix
Exercise: P90X 09 Chest, Shoulders, & Triceps

Blueberry & pomegranate juice + water + 1 scoop of Trader Joe's MET-Rx protein plus mix
Watermelon
219.5g+ sauce

Breakfast: coffee + Trader Joe's non-dairy creamer + honey


Passed several large stool
Exercise: P90X Plyometrics
Blueberry & pomegranate juice + water + 1 scoop of Trader Joe's soy protein mix
Watermelon
219.5g+ sauce
Mixed greens salad + grilled chicken + red peppers + red cabbage + grean peas + light Italian
Dinner (Zlata Praha): garlic soup au gratin + roast duck

Watermelon + cherries

Passed a large blob of stool


Breakfast: coffee + Trader Joe's non-dairy creamer + honey
Exercise: P90X Back & Biceps (22:43 minutes finished; 29:42 minutes remaining in video)
Terminated session early due to exhaustion and hunger
Blueberry & pomegranate juice + water + 1 scoop of Trader Joe's soy protein mix
219.5g+ sauce
Watermelon
1 Tablet of Trader Joe's Men's Formula Dietary Supplement
Dinner (Morton Williams): Turkey blackbean wrap with cheddar cheese
Fuji apple

Cherries
Lactaid skim milk

Breakfast: coffee + Trader Joe's non-dairy creamer + honey


Exercise: P90X Yoga X
Blueberry & pomegranate juice + water + 1 scoop of Trader Joe's soy protein mix
219.5g+ sauce
Watermelon
1 Tablet of Trader Joe's Men's Formula Dietary Supplement
Lunch (cafeteria): baked tilapia + artichoke + navy bean soup

Strawberries
Dinner (Morton Williams): Honey turkey, goat cheese wrap, & sun-dried tomatoes +
Lactaid skim milk

Passed a small blob of stool


Breakfast: coffee + Trader Joe's non-dairy creamer + honey
Passed watery stool

Exercise: P90X Ab Ripper X


Almond milk + 1 scoop of Trader Joe's soy protein mix
Dinner (Morton Williams): Honey turkey, goat cheese wrap, & sun-dried tomatoes
1 Tablet of Trader Joe's Men's Formula Dietary Supplement
Lunch (cafeteria): garden vegetable soup

Dinner: (0.5) smoked turkey + pita bread sandwich


Iced coffee black
Dinner: (0.5) smoked turkey + pita bread sandwich

Dinner: Spicy Italian chicken sausage + brocolli + chard + long green hot peppers + Korean
peppers + green onions + garlic
Almond milk + 1 scoop of Trader Joe's MET-Rx protein plus mix
Gala apple
Watermelon + strawberries

Breakfast: granola + almond milk


Passed a large blob of stool
Breakfast: coffee + Trader Joe's non-dairy creamer + honey
Passed a large blob of stool
Lunch: mixed greens salad + grilled chicken + red peppers + mushrooms + grean peas + light
Italian
Lunch (cafeteria): (0.5) kosher thai beef wrap + Cajun beef stew soup
Starbucks: iced black coffee + egg salad sandwich with wheat bread

Dinner (Morton Williams): (0.5) Turkey blackbean wrap with cheddar cheese
Snack: granola + almond milk

Passed a small blob of stool


Breakfast: granola + almond milk
Breakfast: coffee + Trader Joe's non-dairy creamer + honey
Exercise: P90X Legs & Back (completed truncated version)
Lactaid skim milk
Almond milk + water + 1 scoop of Trader Joe's soy protein mix
Lunch (Morton Williams): (0.5) Turkey blackbean wrap with cheddar cheese
Almond milk
1 Tablet of Trader Joe's Men's Formula Dietary Supplement
Dinner: smoked turkey + pita bread sandwich
Iced coffee black

(2x) banana
Almond milk + granola
Dinner: (0.5) smoked turkey + pita bread sandwich
Coffee + Trader Joe's non-dairy creamer + honey

Breakfast: granola + almond milk


Breakfast: coffee + Trader Joe's non-dairy creamer + honey
Passed a several, small stool
Snack (Morton Williams): (0.5) Italian combo with cappicola + mortadella + soppressata +
prosciutto + balsamic vinegar + olive oil + Italian bread
Lunch (cafeteria): New England clam chowder soup
(2x) Clif Bar oatmeal raisin walnut
Dinner (Subway): 12" Teriyaki chicken + lettuce + tomato + pickle + green peppers + honey
mustard on honey grain bread
Beer: 1 bottle of Yingling


Snack (Morton Williams): (0.5) Italian combo with cappicola + mortadella + soppressata +
prosciutto + balsamic vinegar + olive oil + Italian bread

Breakfast: granola + almond milk


Breakfast: coffee + Trader Joe's non-dairy creamer + honey
Passed several small stool
Passed several small, thin stool
Dinner: curried goat + barbeque chicken + rice + salad
Coffee + Trader Joe's non-dairy creamer + honey
(2x) Clif Bar oatmeal raisin walnut

Gala apple + strawberries


(2x) granola + almond milk

Breakfast: granola + almond milk


Passed a several, small stool
Breakfast: coffee + Trader Joe's non-dairy creamer + honey
Exercise: P90X Ab Ripper X
Almond milk + water + 1 scoop of Trader Joe's soy protein mix
Dinner: mixed greens salad + grilled chicken + red peppers + carrots + grean peas + light Italian

Dinner: Spicy Italian chicken sausage + brocolli + long green hot peppers
Almond milk + 1 scoop of Trader Joe's MET-Rx protein plus mix
Gala apple
Coffee + Trader Joe's non-dairy creamer + honey
Passed one large stool
Snack: blueberries

Breakfast: granola + almond milk


Breakfast: coffee + Trader Joe's non-dairy creamer + honey
Lunch (cafeteria): roasted turkey + sauce + chicken & vegetable soup
Starbucks: iced black coffee

Dinner (Morton Williams): (0.5) Turkey blackbean wrap with cheddar cheese
Coffee + Trader Joe's non-dairy creamer + honey
Strawberries + blueberries

Coffee + Lactaid skim milk + honey


Lunch (Morton Williams): (0.5) Turkey blackbean wrap with cheddar cheese
Lunch (cafeteria):
Soda: Cherry Coke Zero
Dinner (cafeteria): Minestrone soup
Dinner (Subway): 12" Teriyaki chicken + lettuce + tomato + pickle + green peppers + honey
mustard on Italian bread
Snack: granola + almond milk
Lunch (cafeteria): Kosher turkey + vegetable wrap
Soda: Cherry Coke Zero
Dinner (Chipotle): Carnitas fajita burrito


Passed several large stool
Beer: Brooklyn Lager Winter Brew
Dinner (Morton Williams): (0.5) Cajun turkey wrap
Grapes
Almond milk
Passed a small blob of stool
Snack (Morton Williams): (0.5) Cajun turkey wrap
Gala apple
Granola + almond milk

Dinner: smoked turkey + pita bread sandwich


Iced coffee black
(4x) banana

Snack: Three grain bread + creamed almond butter + cherry preserves


almond milk + skim milk
grapes + Gala apple

Passed a small blob of stool


Breakfast: coffee black
Breakfast: three grain bread + almond butter + creamed almond butter cherry preserves
Exercise: P90X Ab Ripper X
Lunch: mixed greens salad + grilled chicken + roasted red peppers + chickpeas + grean peas +
light Italian
Soda: Cherry Coke Zero
Soda: Cherry Coke Zero
Dinner: spicy jalapeo chicken sausage + chard + red hot peppers
raspberries + blueberries
Lactaid skim milk
1 Tablet of Trader Joe's Vitamin E Dietary Supplement
Breakfast: coffee black
Breakfast: three grain bread + almond butter + chery preserves
Lunch: mixed greens salad + grilled chicken + green peppers + mushrooms + grean peas + light
Italian

Breakfast: Coffee + La Crme lactose-free real dairy creamer + honey


Breakfast: three grain bread + almond butter + chery preserves
Starbucks: iced black coffee + chicken salad sandwich with wheat bread
Dinner (Morton Williams): Turkey BLT panini

Breakfast: Coffee + La Crme lactose-free real dairy creamer + honey


OFF DIETING

Exercise: 8.00J / 4.00W Podrunner Intervals 1st day to 5K L1W3 (duration 0:29:26)

Exercise: 13.75J/R Podrunner Intervals 1st day to 5K L1W5 Mix 1 (duration 0:30:19)

Measurements:
Waking HR: N/A
Waist Circumference: 92.5 cm (36.5")
Abdominal Fat Measurment: 10 mm --> 13.7% body fat
Fat: 23.9 lb
Lean Body Mass: 150.6 lb

Exercise: 15.50J/R Podrunner Intervals 1st day to 5K L1W5 Mix 3 (duration 0:29:54)
Exercise: 18.00J/R Podrunner Intervals 1st day to 5K L1W6 Mix 1 (duration 0:35:12)

OFF DIETING

EXERCISE

Treadmill jogging (duration 30:00)


Coffee + Coffeemate creamer + honey
3 eggs + baby bella mushrooms + humus
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D
Passed watery stool
Beef stew + salmon
Shrimp pad thai
20 push-ups
Coffee + Coffeemate creamer + honey
3 eggs + baby bella mushrooms + humus
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D

Experiment requiring traveling up and down stairs


2 tilapia (cafeteria)
whiskey + ginger ale
Trader Joe's rainbow's end trail mix
Coffee + Coffeemate creamer + honey
Passed watery stool

Hot dog + broccoli


Trader Joe's omega trek mix

Treadmill jogging (duration 20:00)


Coffee + Coffeemate creamer + honey
3 eggs + baby bella mushrooms + smoked salmon
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D
Coffee + Coffeemate creamer + honey
Veggie sandwich
Trader Joe's rainbow's end trail mix

Coffee + Coffeemate creamer + honey


3 eggs + baby bella mushrooms + smoked salmon
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D
Since I did not have lunch, I ate Trader Joe's Powerberries trek mix during journal club. This trek mix
contains dark chocolate power berries, which has whole milk powder. Within about an hour of
eating lots of these milk chocolate covered raisins, my abdomen felt very bloated and distended.
All I wanted to do was to go home and change into scrubs, which would have been significantly
more comfortable.

Exercise: Prospect Park 5.4K Loop


Podrunner Intervals Gateway to 8K L1W1 (duration 0:36:36)
Both knees and the ball of my L foot started to hurt

Probably ate some Trader Joe's Powerberries trek mix, which contain dark chocolate power berries.
Within about 2 hours of eating a few of these dark chocolate power berries, which contain whole
milk powder, my abdomen felt bloated and distended. This uncomfortable feeling lasted the entire
day.

Coffee + Trader Joe's vanilla creamer + honey


3 eggs + baby bella mushrooms + humus + smoked salmon
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D

HIGH PROTEIN + LOW CARBOHYDRATE & EXERCISE

Post-Experiment (running up & down stairs, and running in hallways)


Exercise: Prospect Park 5.4K Loop
Podrunner Intervals Gateway to 8K L1W1 (duration 0:35:40)
Both knees started to hurt

Post-Experiment (going up & down stairs, and walking fast in hallways)


Exercise: Home to Prospect Park + Prospect Park 5.4K Loop
Podrunner Intervals Gateway to 8K L1W1 (duration 0:45:43)
Both knees hurt all during the Parkside Avenue portion

Coffee + Coffeemate creamer


3 eggs + turkey bacon + long hot peppers
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D

Coffee + Coffeemate creamer


3 eggs + turkey bacon + long hot peppers
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D

Exercise: Home to Prospect Park + Prospect Park 5.4K Loop


Podrunner Intervals Gateway to 8K L1W1 (duration 0:44:52)
Both knees hurt all during the Parkside Avenue portion
Student luncheon: chicken + vegetables + diet pepsi
Elizabeth Kelly made tacos + chips + guacomole
Turkey kielbasa + brocolli + diet coke with lime

Coffee + Coffeemate creamer


3 eggs + turkey bacon + long hot peppers
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D

Coffee + Coffeemate creamer


Exercise: Home to Prospect Park + Prospect Park 5.4K Loop
Podrunner Intervals Gateway to 8K L1W1 (duration 0:43:30)
Both knees hurt all during the Parkside Avenue portion
Coffee + Coffeemate creamer
3 eggs + turkey bacon + long hot peppers
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D

Coffee + Coffeemate creamer


3 eggs + turkey bacon + long hot peppers
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D
Udon noodles + Alaska roll

Exercise: Home to Prospect Park + Prospect Park 5.4K Loop


Podrunner Intervals Gateway to 8K L1W2 (duration 0:40:18)
Knees okay if I kept running at a fast pace
Tofu 219.5g + turkey bacon
Coffee + Coffeemate creamer
3 eggs + turkey bacon + long hot peppers
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D

Salad with grilled chicken


Tilapia + green peas and carrots
Coffee + Coffeemate creamer
Turkey kielbasa + brocolli
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D

Bibimbap without rice


Miixed green salad + teriyaki chicken + portobello mushrooms + sundried tomatoes + asparagas

Ceres pomegranate & lime + water + 1 scoop of Trader Joe's soy protein mix
Turkey kielbasa + brocolli
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D

Miixed green salad + teriyaki chicken + portobello mushroom + sundried tomato + green peas
Ceres pomegranate & lime + water + 1 scoop of Trader Joe's soy protein mix
3 eggs + smoked salmon

Salmon + vegetable + salad + chicken


Ceres pomegranate & lime + water + 1 scoop of Trader Joe's soy protein mix
Tofu 219.5g + turkey bacon
Ceres pomegranate & lime + water + 1 scoop of Trader Joe's soy protein mix
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D

chicken + vegetable wrap without the wrap

Coffee + Coffeemate creamer


Turkey kielbasa + brocolli
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D

Coffee + Coffeemate creamer


Exercise: Home to Prospect Park + Prospect Park 5.4K Loop
Podrunner Intervals Gateway to 8K L1W2 (duration 0:39:43)
Left shin starting to hurt during cooldown
Ceres pomegranate & lime + water + 1 scoop of Trader Joe's soy protein mix
3 eggs + turkey bacon + baby bella mushrooms
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D
Coffee + Coffeemate creamer

Turkey kielbasa + brocolli


1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D

Coffee + Coffeemate creamer


Exercise: Home to Prospect Park + Prospect Park 5.4K Loop
Podrunner Intervals Gateway to 8K L1W2 (duration 0:40:47)
Left shin starting to hurt during cooldown
Ceres mango + water + 1 scoop of Trader Joe's soy protein mix
3 eggs + turkey bacon + baby bella mushrooms
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D
Turkey kielbasa + brocolli + button mushrooms
mixed greens + baby spinach
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D

Coffee + Coffeemate creamer


3 eggs + turkey bacon + baby bella mushrooms
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D
Coffee + Coffeemate creamer

Exercise: Home to Prospect Park + Prospect Park 5.4K Loop


Podrunner Intervals Gateway to 8K L1W2 (duration 0:44:18)
Both knees in mild pain during 2nd half of run
Coffee + Coffeemate creamer
3 eggs + turkey bacon + button mushrooms + smoked salmon
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D
Miixed green salad + barbeque chicken + portobello mushroom + olives + green peppers
Coffee + splenda
Turkey kielbasa + brocolli + button mushrooms
mixed greens + baby spinach
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D

Cod florentine + vegetables


Miixed green salad + grilled chicken + avocado + sundried tomatoes + green peas + green onions
+ hard boiled egg
Ceres mango + water + 1 scoop of Trader Joe's soy protein mix

Coffee + Coffeemate creamer


3 eggs + smoked salmon
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D
Turkey kielbasa + brocolli + dried chili peppers
mixed greens + baby spinach
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D


Salad with grilled chicken + brocolli + hard boiled egg
Two servings of tilapia

Coffee + Coffeemate creamer


Exercise: Home to Prospect Park + Prospect Park 5.4K Loop
Podrunner Intervals Gateway to 8K L1W3 (duration 0:44:28)
Left shin starting to hurt during cooldown
Ceres pomagranate + water + 1 scoop of Trader Joe's soy protein mix
Coffee + Coffeemate creamer
3 eggs + turkey bacon + button mushrooms
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D

Turkey kielbasa + brocolli + dried chili peppers


mixed greens + baby spinach
orange
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D

Coffee + Coffeemate creamer


Exercise: Home to Prospect Park + Prospect Park 5.4K Loop
Podrunner Intervals Gateway to 8K L1W2 (duration 0:40:34)
Ceres fruit of the valley + water + 1 scoop of Trader Joe's soy protein mix
Coffee + Coffeemate creamer
3 eggs + turkey bacon + button mushrooms
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D

Kosher turkey + vegetable wrap

Ceres mango + water + 1 scoop of Trader Joe's soy protein mix


Coffee + Coffeemate creamer
Turkey hot dogs + brocolli
mixed greens + baby spinach
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D

Coffee + Coffeemate creamer


Salad with tex-mex chicken + brocolli + hard boiled egg +
carrots + tomato & basil humus

Coffee + Coffeemate creamer


Blueberry juice + water + 1 scoop of Trader Joe's soy protein mix
3 eggs + smoked salmon
baby spinach
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D
baby spinach

Exercise: Prospect Park 5.4K Loop J/R


Podrunner Intervals 1st day to 5K L1W3 (duration 0:29:26 + 0:06:26)

Blueberry juice + water + 1 scoop of Trader Joe's soy protein mix


Measurements:
Waking HR: N/A
Waist Circumference: 95 cm (37.0")
Abdominal Fat Measurment: 12 mm --> 15.7% body fat
Fat: 27.5 lb
Lean Body Mass: 147.5 lb
Coffee + Coffeemate creamer
3 eggs + turkey bacon + button mushrooms + jalepeo peppers + humus
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D
Turkey + vegetable wrap
Salad + chicken chunks + brocolli + kidney beans

Salad with grilled chicken + brocolli + olives + carrots


Ceres mango + water + 1 scoop of Trader Joe's soy protein mix
Turkey hot dogs + brocolli
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D

Coffee + Coffeemate creamer


3 eggs + smoked salmon
Coffee + Splenda
Tuna fish wrap
Apple
Amish Market: Pork + turkey + portobello mushrooms + snow peas + asparagus
Mixed greens + baby spinach

Coffee + Coffeemate creamer


Exercise: Home to Prospect Park + Prospect Park 5.4K Loop
Podrunner Intervals Gateway to 8K L1W2 (duration ??, iPod battery died)
Ceres peach + water + 1 scoop of Trader Joe's soy protein mix
Trader Joe's garden vetegable
3 eggs + humus
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D
Cocoran: appetizers + pork & kimchee soba + coconut milk & frozen banana dessert

Coffee + Coffeemate creamer


Salad with grilled chicken + brocolli + green and red peppers

Exercise: Home to Prospect Park + Prospect Park 5.4K Loop


Podrunner Intervals Gateway to 8K L1W2 (duration 0:40:36)
Coffee + Coffeemate creamer
Cosi's: Chicken Ting (Slow-simmered pulled chicken in a chipotle-spiced tomato sauce layered with
guacamole, pico de gallo, crumbled feta cheese and fresh cilantro) contains milk
Cosi's: Moroccan Lentil (A hearty soup spiced with the flavors of North Africa)
Coffee + Splenda
Miixed green salad + teriyaki chicken + portobello mushroom + asparagus + roasted red peppers +
egg

Salad with grilled chicken + brocolli + green and red peppers


Coffee + splenda
Amos Pizza: pepperoni + mushrooms
Amos Pizza: pepperoni + pineapples

Exercise: Home to Prospect Park + Prospect Park 5.4K Loop


Podrunner Intervals Gateway to 8K L1W4 (duration 0:38:14)
Coffee + Coffeemate creamer
chicken + vegetable wrap
diet coke with lime

jerk chicken burger + guacomole + portobello mushroom


Boddington beer
Coffee + sweet 'n low

454 g tofu + 5 strips of turkey bacon


1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D

Exercise: Home to Prospect Park + Prospect Park 5.4K Loop


Podrunner Intervals Gateway to 8K L1W4 (duration 0:38:05)
Ceres Litchi + water + 1 scoop of Trader Joe's soy protein mix
smoked turkey wrap + peach madness smoothie
Salad with grilled chicken + roasted red peppers + green peas + hard boiled egg
baby spinach
baby carrots + humus

Coffee + Coffeemate creamer


3 eggs + turkey bacon + button mushrooms + jalepeo peppers
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D
Coffee + sugar

Exercise: Home to Prospect Park + Prospect Park 5.4K Loop


Podrunner Intervals Gateway to 8K L1W4 (duration 0:38:21)
Turkey kielbasa + brocolli + jalepeo peppers
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D
Coffee + Coffeemate creamer + honey

Coffee + Coffeemate creamer + honey

Turkey kielbasa + brocolli + jalepeo peppers


1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D
Coffee + Coffeemate creamer + honey

Exercise: Prospect Park 5.4K Loop


Podrunner Intervals 1st day to 5K L1W6 Mix 1 (duration 0:28:44)
Ceres Litchi + water + 1 scoop of Trader Joe's soy protein mix
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D
Smoked turkey sandwich
Diet pepsi
Diet coke with lime
Miixed green salad + teriyaki chicken + shiitake mushroom + asparagus + sun-dried tomtoes +
Coffee + Coffeemate creamer + lactose-free milk

Ceres Litchi + water + 1 scoop of Trader Joe's soy protein mix


1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D

Coffee + Coffeemate creamer


3 eggs + turkey bacon + minibella mushrooms + humus
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D
Coffee + Coffeemate creamer
Salad with grilled chicken + brocolli + chick peas + 1 hard-boiled egg
Coffee + Coffeemate creamer
Salmon tuna sandwich
Diet coke with lime

Turkey kielbasa + brocolli + jalepeo peppers


Ceres Litchi + water + 1 scoop of Trader Joe's soy protein mix
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D

Coffee + Coffeemate creamer


Exercise: Home to Prospect Park + Prospect Park 5.4K Loop
Podrunner Intervals Gateway to 8K L1W4 (duration 0:38:41)
Knees and patella hurt starting at lake
Measurements:
Waking HR: N/A
Resting HR: 70 bpm
Waist Circumference: 95 cm (36.75)
Abdominal Fat Measurment: 11 mm --> 13.7% body fat
Fat: 24.0 lb
Lean Body Mass: 151.0 lb
Ceres Litchi + water + 1 scoop of Trader Joe's soy protein mix
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D
Coffee + Coffeemate creamer
3 eggs + turkey bacon + minibella mushrooms + smoked salmon
Coffee + Coffeemate creamer

Ceres Litchi + water + 1 scoop of Trader Joe's soy protein mix


Mixed greens
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D

Coffee + Coffeemate creamer


3 eggs + turkey bacon + minibella mushrooms + jalapeo peppers
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D
Whole Foods catering: grilled chicken + lentils + fruit + Ommegag beer + champagne
1 glass of Harp beer
Korean BBQ: spare rib + pork belly

Coffee + Coffeemate creamer


Exercise: Home to Prospect Park + Prospect Park 5.4K Loop
Podrunner Intervals Gateway to 8K L1W5 (duration 0:42:43)
Fibularis longus muscles started to hurt
20 push-ups
Ceres Youngberry + water + 1 scoop of Trader Joe's soy protein mix
Coffee + Coffeemate creamer
3 eggs + turkey bacon + minibella mushrooms + jalapeo peppers
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D
Coffee + Coffeemate creamer
Coffee + Coffeemate creamer
Grilled chicken + couscous
mixed greens

Exercise: Home to Prospect Park + Prospect Park 5.4K Loop


Podrunner Intervals Gateway to 8K L1W5 (duration 0:42:28)
20 push-ups
Ceres Papaya + water + 1 scoop of Trader Joe's soy protein mix
Coffee + Coffeemate creamer
3 eggs + turkey bacon + minibella mushrooms + jalapeo peppers + humus
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D
Lentil and chili soup
Diet Pepsi

Coffee + Coffeemate creamer


3 eggs + turkey bacon + minibella mushrooms + jalapeo peppers + humus + avacado
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D
Navy bean soup
Diet Coke with lime
Coffee + Coffeemate creamer

Turkey kielbasa + brocolli + jalapeo peppers + humus + avacado


Mixed greens
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D

Exercise: Home to Prospect Park + Prospect Park 5.4K Loop


Podrunner Intervals Gateway to 8K L1W5 (duration 0:40:45)
25 push-ups
Ceres Youngberry + water + 1 scoop of Trader Joe's soy protein mix
Smoked turkey in pita sandwich
Coffee black

Turkey kielbasa + brocolli + jalapeo peppers


Mixed greens
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D

Exercise: Home to Prospect Park + Prospect Park 3.3K Loop


Podrunner Intervals First Day to 5K L1W2 (duration 0:28:45 + 0:01:32)
25 push-ups
Ceres Papaya + water + 1 scoop of Trader Joe's soy protein mix
Coffee + Coffeemate creamer
3 eggs + humus + smoked salmon + avacado
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D
Lenny's NYC: Pastrami sandwich on a hero bread
Coffee black
California Wrap: grilled chicken strips + sundried tomatoes + lettuce + artichokes + avocado + aioli
mayonaise on a wrap

Coffee + Coffeemate creamer


2 eggs + turkey bacon + minibella mushrooms + jalapeo peppers + humus
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D
Cafeteria: Salmon + vegetables
Coffee + Coffeemate creamer
Baby carrots + humus
Mixed greens
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D

0.5California Wrap: grilled chicken strips + sundried tomatoes + lettuce + artichokes + avocado +
aioli mayonaise on a wrap
1 glass of beer
1 grilled chicken + avocado + greens wrap
1 glass of beer
1 Bullit bourbon on the rocks

1 32oz fierce grape Gatorade


0.5California Wrap: grilled chicken strips + sundried tomatoes + lettuce + artichokes + avocado +
aioli mayonaise on a wrap

Coffee + Coffeemate creamer


Exercise: Home to Prospect Park + Prospect Park 5.4K Loop
Podrunner Intervals Gateway to 8K L1W5 (duration 0:37:09)
25 push-ups
Ceres Youngberry + water + 1 scoop of Trader Joe's soy protein mix
Measurements:
Waking HR: N/A
Resting HR: 70 bpm
Waist Circumference: 95 cm (36.75)
Abdominal Fat Measurment: 11 mm --> 13.7% body fat
Fat: 24.0 lb
Lean Body Mass: 151.0 lb
Coffee + Coffeemate creamer
2 eggs + turkey bacon + minibella mushrooms + jalapeo peppers + humus + smoked salmon
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D

Turkey kielbasa + brocolli


Baby carrots + humus
Mixed greens
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D
Coffee + Coffeemate creamer
2 eggs + turkey bacon + minibella mushrooms + jalapeo peppers + humus
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D
Coffee black

Turkey kielbasa + brocolli


1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D
Whole Foods catering: grilled chicken + lentils
Baby carrots + humus
Mixed greens
Ceres Youngberry + water + 1 scoop of Trader Joe's soy protein mix

Coffee + Coffeemate creamer

2 eggs + turkey bacon + minibella mushrooms + jalapeo peppers + humus + smoked salmon
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D

Turkey kielbasa + brocolli


Mixed greens
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D

Exercise: Prospect Park 3.3K Loop


Podrunner Intervals First Day to 5K L1W2 (duration 0:28:45 0:06:00)
Ceres Youngberry + water + 1 scoop of Trader Joe's soy protein mix
2 eggs + turkey bacon + minibella mushrooms
Avocado
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D
Chinese food: chicken & brocolli
Coffee black
Baby carrots + humus
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D

Salad with grilled chicken + brocolli + black beans + black olives + baby corn
Beef and noodle soup
Baby carrots + humus

Coffee + Coffeemate creamer


2 eggs + turkey bacon + minibella mushrooms
Avocado
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D

Exercise: Prospect Park 3.3K Loop


Podrunner Intervals First Day to 5K L1W2 (duration 0:23:42 0:06:00)
Turkey kielbasa + brocolli + poblano peppers + long green pepprs + green onions
Mixed greens
Baby carrots + humus + sundried tomatoes
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D
Coffee + Coffeemate creamer
2 eggs + turkey bacon + minibella mushrooms + jalapeo peppers
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D
Turkey kielbasa + brocolli + red bell peppers + long green peppers
Mixed greens
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D

Coffee + Coffeemate creamer


Qdoba: chicken fajita + guacomole

Exercise: Prospect Park 3.3K Loop


Podrunner Intervals First Day to 5K L1W2 (duration 0:24:29 0:06:00)
Ceres papaya + water + 1 scoop of Trader Joe's soy protein mix
Turkey kielbasa + brocolli + red bell peppers + long green peppers
Mixed greens
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D

Turkey kielbasa + brocolli + red bell peppers + long green peppers


1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D
Coffee black
Coffee black
gluten-free chocolate bar + cranberry mixed nuts
Lenny's NYC: Pastrami sandwich on a whole wheat bread
Moroccan red lentil soup + diet pepsi

Ceres pear + water + 1 scoop of Trader Joe's soy protein mix

Coffee + Coffeemate creamer + creamed honey


2 eggs + turkey bacon + minibella mushrooms + jalapeo peppers
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D
Coffee + Coffeemate creamer + creamed honey

Exercise: Prospect Park 3.3K Loop


Podrunner Intervals First Day to 5K L1W2 (duration 0:24:42 0:06:00)
20 push-ups
Ceres papaya + water + 1 scoop of Trader Joe's soy protein mix
Turkey kielbasa + brocolli + poblano peppers + long green peppers
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D

Coffee + Coffeemate creamer + creamed honey


2 eggs + turkey bacon + minibella mushrooms + jalapeo peppers + red onions
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D
Smoked turkey wrap
Coffee black

Turkey kielbasa + brocolli + red bell peppers + long green peppers


mixed greens
baby carrots
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D

Breakfast sausage + pancakes


Salad with grilled chicken + brocolli + baby corn

Pacificana: 8-course meal


red and white wine

Exercise: Prospect Park 3.3K Loop


Podrunner Intervals First Day to 5K L1W2 (duration 0:24:24 0:06:00)
20 push-ups
Ceres papaya + water + 1 scoop of Trader Joe's soy protein mix
Coffee + Coffeemate creamer + creamed honey
Grand Central: Grliled chicken + couscous + pita bread
Pacificana: pork + noodle
Turkey kielbasa + brocolli + red bell peppers + long green peppers
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D

Tuna fish wrap


Hyo Dong Gak:
Glenmorangie
Isle of Jura (bad initial smell and aftertaste)

Coffee + Coffeemate creamer + creamed honey


2 eggs + turkey bacon + minibella mushrooms + jalapeo peppers
Coffee black

Turkey kielbasa + brocolli + red bell peppers + long green peppers


Ceres papaya + water + 1 scoop of Trader Joe's soy protein mix
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D
Coffee + Coffeemate creamer + creamed honey

Coffee + Coffeemate creamer + creamed honey

Exercise: Home to Prospect Park + Prospect Park 5.4K Loop


Podrunner Intervals Gateway to 8K L1W6
(run duration 0:00:00 0:31:05) + (walk duration 0:31:05 0:45:57)
20 push-ups
Ceres papaya + water + 1 scoop of Trader Joe's soy protein mix
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D

Coffee + Coffeemate creamer + creamed honey


2 eggs + turkey bacon + minibella mushrooms + jalapeo peppers + red onions
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D
Diet coke with lime
Chipotle: barbacoa fajita burrito + black beans + mild salsa + hot salsa + guacamole
Diet pepsi

Pacificana: pork + noodle


1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D

Coffee + Coffeemate creamer + creamed honey


Roast chicken + vegetables
Diet coke with lime
Smoked turkey in a pita
Coffee black
Baby carrots + humus
Mixed greens
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D

Coffee + Coffeemate creamer + creamed honey


2 eggs + turkey bacon + minibella mushrooms + jalapeo peppers + red onions
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D
Diet pepsi
Salad with tex-mex chicken + avacado + sundried tomatoes + boiled egg + green peas + red onions

granola + lactose-free 1% milk

Coffee + Coffeemate creamer + creamed honey


Exercise: Prospect Park 5.4K Loop
Podrunner Intervals Gateway to 8K L1W6 (duration 0:29:52 0:02:00)
20 push-ups
Ceres pear + water + 1 scoop of Trader Joe's soy protein mix
Coffee + Coffeemate creamer + creamed honey
Grilled chicken in honey mustard sauce + squash
Diet coke with lime
Coffee + Coffeemate creamer

Baby carrots + humus


Mixed greens
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D
2 eggs + turkey bacon + minibella mushrooms + jalapeo peppers + red onions
Smoked turkey wrap
Coffee + Coffeemate creamer + creamed honey

granola + lactose-free 1% milk


1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D
Coffee + Coffeemate creamer + creamed honey


Coffee + Coffeemate creamer + creamed honey
2 eggs + turkey bacon + minibella mushrooms + jalapeo peppers + red onions
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D
Coffee black
Chicken teriyaki + jasmine rice wrap
banana + strawberry smoothie
Hart & Haley: Red lentil with chili soup
Gigi Caf: Salad with tex-mex chicken + sundried tomatoes + portobello mushrooms + green peas
+ red onions + celery + scallions

Exercise: Prospect Park 5.4K Loop


Podrunner Intervals Gateway to 8K L1W6 (duration 0:29:18 0:02:00)
20 push-ups
Ceres pear + water + 1 scoop of Trader Joe's soy protein mix
2 eggs + turkey bacon + minibella mushrooms + jalapeo peppers + red onions + scallions + humus
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D
Coke zero
Baby carrots + humus
Mixed greens
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D
Coffee + Coffeemate creamer + creamed honey
granola + lactose-free 1% milk

Coffee + Coffeemate creamer + creamed honey

COMMENTS: I had a lot of gas and diarheal-like symptoms throughout last night continuing into
today. Is this due to the lactose-free milk, granola from Fairway, or both?

Exercise: Prospect Park 5.4K Loop


Podrunner Intervals Gateway to 8K L1W6 (duration 0:29:18 0:02:00)
20 push-ups
Ceres pear + water + 1 scoop of Trader Joe's soy protein mix
2 eggs + minibella mushrooms + portobella mushrooms + jalapeo peppers + red onions + humus
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D
Coffee + Coffeemate creamer
Baby carrots + humus
Mixed greens + avocado
1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D

Coffee + Coffeemate creamer + creamed honey

2 eggs + portobella mushrooms + jalapeo peppers + red onions + humus


1 Tablet of Trader Joe's High Potency Multiple Vitamin & Mineral
1 Tablet of Trader Joe's Calcium Citrate with Vitamin D

Exercise: Prospect Park 5.4K Loop


Podrunner Intervals Gateway to 8K L1W6 (duration 0:30:23 0:02:00)
30 push-ups
Ceres pomogranate & lime + water + 1 scoop of Trader Joe's soy protein mix
m2: bulgogi lunch box
Lab Opening Party: Lots of white wine + red wine
Potato Pizza + Speck (no cheese)
2 Shake Shack burgers
White wine

Exercise: Prospect Park 5.4K (3.36 mi) Loop


Podrunner Intervals Gateway to 8K L1W6
Total Time = 0:27:07 = 0:00:1627 (5.02 min/K; 8.07 min/mi)
25 push-ups
Ceres papaya + water + 1 scoop of Trader Joe's soy protein mix
Ceasar salad
Chicken piccata
Diet coke + lemon
Coffee black
Daheen Wong Mandoo: kimchee mandoo
Omellete with onions + cherry tomatoes
toast + turkey bacon + pork bacon + avocado
diet coke
Bacon + lettuce sandwich
Daheen: bulgogi mandoo
Coffee black
Hale & Hearty: Three lentil + chili soup

Coffee + Coffeemate creamer + creamed honey


Angus burger
Beer

Coffee + Coffeemate creamer + creamed honey


Coffee + Coffeemate creamer + creamed honey

Coffee + non-dairy creamer


Burger King: breakfast burritos
Boston Commons Coffee: Coffee black
Western omelette + coffee black
Lucky Strike: chicken fingers + egg rolls + shock top beer
Diet cherry Pepsi

Pellino's Ristorante: Seafood pasta + chardonnay wine + bite of canoli


McDonald's sausage egg mcmuffin
McDonald's Coffee black
Appetizers
Ramen Noodles
Exercise: Angie's neighborhoodPodrunner Intervals 140-160 BPM - Bottom Five
(Staircase Mix) (duration 0:39:00)
Coffee + Coffeemate creamer + creamed honey
Fried catfish + peas & carrots
Diet coke with lime
Sushi
Coffee black
Chicken with brocolli + brown rice

Coffee + Coffeemate creamer + creamed honey

Coffee + Coffeemate creamer + creamed honey

Kosher tuna fish wrap


diet coke with lime
Coffee + Splenda
Grand Central Station: Kung Pow chicken + lo mein

Coffee + Coffeemate creamer + creamed honey


Exercise: Prospect Park 5.4K Loop
Podrunner Intervals Gateway to 8K L1W8 (duration 0:32:02 0:02:00)
30 push-ups
buffalo wings + rice and beans
Gigi Caf: Salad with tex-mex chicken + sundried tomatoes + portobello mushrooms + green peas
+ red onions + celery + scallions

Coffee + Coffeemate creamer + creamed honey


Salad with chicken + eggs + brocolli + chickpeas
Diet coke with lime
Kind nut + berry bar
Coffee + Splenda
Junior's: smoked turkey with lettuce and tomato sandwich

Coffee + Coffeemate creamer + creamed honey

Exercise: Prospect Park 5.4K Loop


Podrunner Intervals Gateway to 8K L1W5 (duration 0:29:55 0:02:00)
30 push-ups
Ceres pomegranate & lime + water + 1 scoop of Trader Joe's soy protein mix

Coffee black

Granola bars
Diet coke with lime
Chinese food
Coffee black
Diet coke
Coffee black
Scrambled eggs + pork bacon + toast
Club sandwich
Seltzer water with lime flavor
Hale & Hearty: Three lentil + chili soup
diet pepsi

Coffee + Coffeemate creamer + creamed honey

Exercise: Prospect Park 5.4K Loop


Podrunner Intervals Gateway to 8K L1W7 (duration 0:33:06 0:02:00)
30 push-ups
Ceres pomegranate & lime + water + 1 scoop of Trader Joe's soy protein mix

Coffee + Coffeemate creamer + creamed honey


kosher smoked turkey sandwich
Coffee + Coffeemate creamer + creamed honey
Spaghetti + Rinadli pasta sauce

Coffee + Coffeemate creamer + creamed honey


School Seminar Catering: Smoked turkey wrap + oily pasta

Exercise: Prospect Park 5.4K (3.36 mi) Loop


Podrunner Intervals Gateway to 8K L1W2
Total Time = 0:27:34 = 0:00:1654 (5.10 min/K; 8.20 min/mi)
30 push-ups
Ceres pomegranate & lime + water + 1 scoop of Trader Joe's soy protein mix
Coffee + Coffeemate creamer + creamed honey
2 eggs + smoked salmon
Diet coke with lime
Diet pepsi
Coke zero

Coffee + Coffeemate creamer + creamed honey

Coke zero

Coffee + Coffeemate creamer + creamed honey


Kosher tuna fish + vegetable wrap
Diet coke with lime

Coffee black

Coffee + Coffeemate creamer + creamed honey

Coffee + Coffeemate creamer + creamed honey

Breaded tilapia + peas & carrots


Diet coke with lime
Elsa: whiskey-based and bourbon-based drinks (2 drinks)
Rai Rai Ken: Shoyu ramen

Coffee + Coffeemate creamer + creamed honey

California club with avocado with whole wheat bread

Coffee + Coffeemate creamer + creamed honey


Coffee + Coffeemate creamer + creamed honey

Coffee + Coffeemate creamer + creamed honey


Tilapia + green peas
Diet Dr Pepper
Bean soup
Diet Dr Pepper
Bean soup
Coffee + Coffeemate creamer + creamed honey
Diet Pepsi
Diet Dr Pepper

Coffee + Coffeemate creamer + creamed honey

Coffee + Coffeemate creamer + creamed honey


3 eggs + smoked salmon + humus
Diet Pepsi
Tilapia + couscous + Italian Wedding soup
Diet coke with ime
B Flat: whiskey and gin
Coffee + Coffeemate creamer + creamed honey

Exercise: Prospect Park 5.4K Loop


Podrunner Intervals Gateway to 8K L1W5 (duration 0:32:45 0:02:00)
30 push-ups

Ceres Papaya & lime + water + 1 scoop of Trader Joe's soy protein mix
3 scrambled eggs + smoked salmon
apple

Exercise: Prospect Park 5.4K Loop


Podrunner Intervals Gateway to 8K L1W4 (duration 0:30:02 0:02:00)
30 push-ups
Ceres Papaya + water + 1 scoop of Trader Joe's soy protein mix
Exercise: Prospect Park 5.4K Loop
Podrunner Intervals Gateway to 8K L1W4 (duration 0:30:02 0:02:00)
30 push-ups
Ceres Papaya + water + 1 scoop of Trader Joe's soy protein mix
Exercise: Prospect Park 5.4K (3.36 mi) Loop
Podrunner Intervals Gateway to 8K L1W4
Total Time = 0:27:58 = 0:00:1678 (5.18 min/K; 8.32 min/mi)
30 push-ups
Ceres Papaya + water + 1 scoop of Trader Joe's soy protein mix
Exercise: Prospect Park 5.4K Loop
Podrunner Intervals Gateway to 8K L1W3 (duration 0:36:06 0:02:00)
Ceres Papaya + water + 1 scoop of Trader Joe's soy protein mix
Exercise: Prospect Park 5.4K Loop
Podrunner Intervals Gateway to 8K L1W6 (duration 0:35:45 0:02:00)
Exercise: Prospect Park 5.4K Loop
Podrunner Intervals Gateway to 8K L1W7 (duration 0:31:21 0:02:00)
Exercise: Prospect Park 5.4K Loop
Podrunner Intervals Gateway to 8K L1W6 (duration 0:32:51 0:02:00)
Exercise: Prospect Park 5.4K Loop
Podrunner Intervals Gateway to 8K L1W4 (duration 0:31:35 0:02:00)
Exercise: Prospect Park 5.4K Loop
Podrunner Intervals Gateway to 8K L1W7 (duration 0:33:30 0:02:00)
Exercise: Prospect Park 5.4K Loop
Podrunner Intervals Gateway to 8K L1W4 (duration 0:32:18 0:02:00)
Exercise: Prospect Park 5.4K Loop
Podrunner Intervals Gateway to 8K L1W8 (duration 0:31:55 0:02:00)
Exercise: Prospect Park 5.4K Loop
Podrunner Intervals Gateway to 8K L1W8 (duration 0:31:14 0:02:00)
Exercise: Prospect Park 5.4K Loop
Podrunner Intervals Gateway to 8K L1W9 (duration 0:30:20 0:02:00)
Exercise: Prospect Park 5.4K Loop
Podrunner Intervals 1st day to 5K L1W8 (duration 0:30:39 0:02:00)
Exercise: Prospect Park 5.4K Loop
Podrunner Intervals 1st day to 5K L1W8 (duration 0:30:02 0:02:00)
Exercise: Prospect Park 5.4K Loop
Podrunner Intervals 1st day to 5K L1W8 (duration 0:32:14 0:02:00)
Exercise: Prospect Park 5.4K Loop
Podrunner Intervals 1st day to 5K L1W6 Mix 3 (duration 0:32:54 0:02:00)
Exercise: Prospect Park 5.4K Loop
Podrunner Intervals 1st day to 5K L1W7 (duration 0:30:39 0:02:00)

Exercise: Prospect Park 5.4K Loop


Podrunner Intervals 1st day to 5K L1W7 (duration 0:31:13; total time in rain)
Exercise: Prospect Park 5.4K Loop
total time 0:29:00
Exercise: Prospect Park 5.4K Loop
total time 0:29:15
Exercise: Prospect Park 5.4K Loop
total time 0:28:45

EXERCISE (P90X)

Exercise: P90X Chest & Back + Ab Ripper X

Exercise: P90X Plyometrics


Exercise: P90X Shoulders & Arms + Ab Ripper X
Exercise: P90X Yoga X (vinyasa only)

Exercise: P90X Legs & Back X + Ab Ripper X

Exercise: P90X Kenpo X

Exercise: P90X Chest & Back + Ab Ripper X

Exercise: P90X Plyometrics

Exercise: P90X Shoulders & Arms + Ab Ripper X

Exercise: P90X Yoga X (vinyasa only)


Measurements:
Waking HR: N/A
Resting HR: N/A
Waist Circumference: 97 cm (38.25)
Abdominal Fat Measurment: 14 mm --> 17.5% body fat
Fat: 32.1 lb
Lean Body Mass: 151.4 lb

Exercise: P90X Legs & Back X + Ab Ripper X

Exercise: P90X Kenpo X

Exercise: P90X Chest & Back + Ab Ripper X


Measurements:
Waking HR: N/A
Resting HR: N/A
Waist Circumference: 97 cm (38.25)
Abdominal Fat Measurment: 13 mm --> 15.7% body fat
Fat: 28.3 lb
Lean Body Mass: 152.2 lb


Exercise: P90X Plyometrics

Exercise: P90X Shoulders & Arms + Ab Ripper X

Exercise: P90X Yoga X (vinyasa only)

Exercise: P90X Legs & Back X + Ab Ripper X

Exercise: P90X Kenpo X

Exercise: P90X Chest & Back + Ab Ripper X

Exercise: P90X Plyometrics

Exercise: P90X Shoulders & Arms + Ab Ripper X

Exercise: P90X Yoga X (vinyasa only)

Exercise: P90X Legs & Back X + Ab Ripper X

Exercise: P90X Kenpo X

Exercise: P90X Yoga X (vinyasa only)

Exercise: P90X Kenpo X


Exercise: Jog

Exercise: P90X Core Synergistics


Exercise: HIIT 6 sprint x 1 jog x 2 sprint x 1 jog
Exercise: HIIT 6 sprint x 1 jog x 4 sprint x 1 jog x 2 sprint x 1 jog
Exercise: Elliptical Machine 30 min

Exercise: P90X Chest, Shoulders & Triceps + Ab Ripper X

Exercise: P90X Plyometrics

Exercise: P90X Back & Biceps + Ab Ripper X

Exercise: P90X Yoga X (vinyasa only)

Exercise: P90X Legs & Back X + Ab Ripper X

Exercise: P90X Kenpo X

Exercise: P90X Chest, Shoulders & Triceps + Ab Ripper X

Exercise: P90X Plyometrics

Exercise: P90X Back & Biceps + Ab Ripper X

Exercise: P90X Yoga X (vinyasa only)


Measurements:
Waking HR: N/A
Resting HR: 75 bpm
Waist Circumference: 93.5 cm (36.75)
Abdominal Fat Measurment: 11 mm --> 13.7% body fat
Fat: 24.6 lb
Lean Body Mass: 154.9 lb

Exercise: P90X Legs & Back X + Ab Ripper X

Exercise: P90X Kenpo X

Exercise: P90X Chest, Shoulders & Triceps + Ab Ripper X

Exercise: P90X Plyometrics

Exercise: P90X Back & Biceps + Ab Ripper X

Exercise: P90X Legs & Back X + Ab Ripper X

Exercise: P90X Kenpo X

Exercise: P90X Chest, Shoulders & Triceps + Ab Ripper X

Exercise: P90X Plyometrics (partial)

Exercise: P90X Yoga X (vinyasa only)

Exercise: Prospect Park 5.4K (3.36 mi) Loop


Total Time = 0:28:06 = 0:00:1686 (5.20 min/K; 8.36 min/mi)

Exercise: P90X Yoga X (vinyasa only)

Exercise: Prospect Park 5.4K (3.36 mi) Loop


Total Time = 0:28:37 = 0:00:1717 (5.30 min/K; 8.52 min/mi)

Exercise: Prospect Park 5.4K (3.36 mi) Loop


Total Time = 0:27:04 = 0:00:1624 (5.01 min/K; 8.06 min/mi)
Exercise: P90X Core Synergistics


Exercise: P90X Core Synergistics

Exercise: Prospect Park 5.4K (3.36 mi) Loop


Total Time = 0:26:29 = 0:00:1589 (4.90 min/K; 7.88 min/mi)
30 pushups

Exercise: P90X Chest & Back + Ab Ripper X

Exercise: P90X Plyometrics

Exercise: P90X Shoulders & Arms + Ab Ripper X

Exercise: P90X Yoga X (vinyasa only)

Exercise: P90X Legs & Back X + Ab Ripper X

Exercise: P90X Kenpo X

Exercise: P90X Chest, Shoulders & Triceps + Ab Ripper X

Exercise: P90X Plyometrics (lightheaded, terminated halfway)

Exercise: P90X Back & Biceps + Ab Ripper X

Exercise: P90X Legs & Back X + Ab Ripper X

Exercise: P90X Kenpo X

Exercise: P90X Plyometrics

Exercise: P90X Chest & Back + Ab Ripper X

Exercise: P90X Chest & Back + Ab Ripper X

Exercise: P90X Plyometrics

Exercise: P90X Shoulders & Arms + Ab Ripper X

Exercise: P90X Yoga X (vinyasa only)

Exercise: P90X Legs & Back X + Ab Ripper X

Exercise: P90X Kenpo X


Jackrabbit Indoor Triathlon
10 min swim (9 laps), 30 min cycle (11.24 mi), 20 min run (2.71 mi)
Exercise: P90X Chest, Shoulders & Triceps + Ab Ripper X

Exercise: P90X Plyometrics

Exercise: P90X Back & Biceps + Ab Ripper X

Exercise: P90X Legs & Back X + Ab Ripper X


Measurements:
Waking HR: N/A
Resting HR: 70 bpm
Waist Circumference: 95.5 cm (37.50)
Abdominal Fat Measurment: 12 mm --> 15.7% body fat
Fat: 28.4 lb
Lean Body Mass: 152.6 lb
P90X Fit Test (Day 99)
Insanity Fit Test (Day 1)

Exercise: Insanity Plyometric Cardio Circuit

Exercise: Insanity Cardio Power & Resistance


Exercise: Insanity Cardio Recovery

Exercise: Insanity Pure Cardio


Exercise: Insanity Plyometric Cardio Circuit

Exercise: Insanity Cardio Power & Resistance

Exercise: Insanity Pure Cardio

Exercise: Insanity Plyometric Cardio Circuit

Exercise: Insanity Plyometric Cardio Circuit

Exercise: Insanity Cardio Power & Resistance


Exercise: Insanity Pure Cardio
Exercise: Insanity Plyometric Cardio Circuit

Exercise: Prospect Park 5.4K (3.36 mi) Loop


Total Time = 0:29:41 = 0:00:1781 (5.50 min/K; 8.83 min/mi)
Exercise: Prospect Park 5.4K (3.36 mi) Loop
Total Time = 0:29:39 = 0:00:1779 (5.49 min/K; 8.82 min/mi)

Exercise: Prospect Park 5.4K (3.36 mi) Loop


Total Time = 0:27:09 = 0:00:1629 (5.03 min/K; 8.08 min/mi)

Exercise: Prospect Park 5.4K (3.36 mi) Loop


Total Time = 0:28:57 = 0:00:1737 (5.36 min/K; 8.62 min/mi)
Exercise: Insanity Plyometric Cardio Circuit
Exercise: Insanity Plyometric Cardio Circuit

Exercise: Prospect Park 5.4K (3.36 mi) Loop


Total Time = 0:29:29 = 0:00:1769 (5.46 min/K; 8.77 min/mi)
Exercise: Prospect Park 7.29K (4.53 mi) Loop
Total Time = 0:41:10 = 0:00:2470 (5.65 min/K; 9.09 min/mi)
Exercise: Prospect Park 5.4K (3.36 mi) Loop
Total Time = 0:30:21 (5.62 min/K; 9.03 min/mi)
Exercise: Prospect Park 5.4K (3.36 mi) Loop
Total Time = 0:29:07 (5.39 min/K; 8.67 min/mi)
Exercise: Prospect Park 5.4K (3.36 mi) Loop
Total Time = 0:30:11 (5.59min/K; 8.98min/mi)
Exercise: Prospect Park 5.4K (3.36 mi) Loop
Total Time = 0:29:11 (5.40min/K; 8.69min/mi)
Exercise: Insanity Plyometric Cardio Circuit
Exercise: Insanity Pure Cardio
Exercise: Insanity Plyometric Cardio Circuit
Exercise: Insanity Cardio Power & Resistance
Exercise: Insanity Fit Test
Exercise: P90X Chest & Back (partial completion)
Exercise: Insanity Plyometric Cardio Circuit
Exercise: Prospect Park Run with Maurice Selby
Exercise: Insanity Cardio Power & Resistance
Exercise: P90X Chest & Back + Ab Ripper X
Exercise: Insanity Plyometric Cardio Circuit
Exercise: Insanity Cardio Power & Resistance
Exercise: Prospect Park Run with Maurice Selby
Exercise: Insanity Pure Cardio
Exercise: Insanity Plyometric Cardio Circuit
Exercise: Insanity Plyometric Cardio Circuit
Exercise: Insanity Pure Cardio
Exercise: Insanity Plyometric Cardio Circuit
Exercise: Insanity Pure Cardio & Cardio Abs
Exercise: Insanity Cardio Power & Resistance
Exercise: Prospect Park 5.4K (3.36 mi) Loop
Total Time = 0:29:11 (5.40min/K; 8.69min/mi)
Exercise: Insanity Cardio Power & Resistance
Exercise: Insanity Plyometric Cardio Circuit
Exercise: Prospect Park 5.4K (3.36 mi) Loop
Total Time = 0:27:37 (5.11min/K; 8.22min/mi)
Exercise: Prospect Park 5.4K (3.36 mi) Loop
Total Time = 0:25:45 (4.77min/K; 7.66min/mi)

Enter Kilometers

5.4

Enter Miles

3.36

Enter Minutes:

25

Enter Seconds:

45

Total Seconds

1545

Pace (min/K)

4.77

min/K;

Pace (min/mi)

7.66

min/mi 4.76851851851852min/K;7.66369047619048min/mi

19048min/mi

EXERCISE

EQUIPMENT REPS EQUIPMENT REPS EQUIPMENT REPS #

P90X CHEST & BACK

1
2
3
4

5
6
7
8

9
10
11
12

P90X PYLOMETRICS
Round 1
jump squats
run stance sqauts
airborne heisman
swing kicks
** Repeat 1x **
** Break **
Round 2
squat reach jumps
squat switch pickups
double airborne heisman
circle run
** Break **
** Repeat 1x **
** Break **
Round 3
jump knee tucks
mary katherine lunges
leapfrog squats
twist combo
** Repeat 1x **
** Break **
Round 4

chair

30"
30"
30"

chair

30"
30"
30"

towel

30"
30"
30"

towel

30"
30"
30"

30"
30"
30"
30"

13
14
15
16

17
18
19
20

rock star hops


gap jumps
squat jacks
military march
** Repeat 1x **
** Break **
Round 5
run squat 180 jump switch
lateral leapfrog squats
monster truck tires
hot foot
** Repeat 1x **

Bonus Round
21 pitch and catch
22 jump shots
23 football

P90X SHOULDERS & ARMS


Round 1
1 alternating shoulder press
2 in and out bicep curls
3 two arm tricep kickbacks
** Repeat 1x **
** ballistic stretch break **
Round 2
4 deep swimmers press
5 full supination concentration curls
6 chair dips
** Repeat 1x **
** ballistic stretch break **
Round 3
7 upright rows
8 static arm curls
9 flip grip twist tricep kickbacks
** Repeat 1x **
** ballistic stretch break **
Round 4
10 seated two-angle shoulder flys
11 crouching cohen curls
12 lying down tricep extensions
Round Bonus

green band
green band
green band

8
16
8

black band
black band
black band

10
16
8

green band
green band
chair

8
8
12

black band
black band
chair

10
10
15

green band
green band
green band

8
16
8

black band
black band
green band

12
16
8

green band
black band
black band

16
8
8

1
2
3
4
5
6
7
8
9
10
11

13 in-out straight arm shoulder flys


14 congdon curls
15 side-tri-rise

1
2
3
4
5

P90X LEGS & BACK


Round 1
balance lunge
calf raise squats
reverse grip chin-ups
super skaters
wall squats

15
20
5
15
80"

6
7
8
9
10

Round 2
wide front pull-ups
step back lunges
alternating side lunges
close grip overhand pull-ups
single leg wall squat

3
15
10
4
60"

11
12
13
14

Round 3
dead lift squats
switch grip pull-ups
three-way lunges
sneaky lunges

12
4
3|4
20

Round 4
15 reverse grip chin-ups
16 chair salutations
17 toe roll iso lunges
Round 5

5
time"
10

green band
black band
mat

16
16
10

1
2
3
4
5
6
7
8
9
10
11

18 wide front pull-ups

EXERCISE
P90X AB RIPPER X

EQUIPMENT REPS EQUIPMENT REPS EQUIPMENT REPS

P90X AB RIPPER X
in and out
bicycles
crunchy frog
cross leg / wide leg sit-ups
fifer scissors
hip rock 'n raise
pulse ups (heels to heaven)
v-up / roll-up combos
oblique v-ups
leg climbs
mason twist

mat
mat
mat
mat
mat
mat
mat
mat
mat
mat
mat

25
25
25
26
25
25
25
25
20
12|12
40

P90X AB RIPPER X
in and out
bicycles
crunchy frog
cross leg / wide leg sit-ups
fifer scissors
hip rock 'n raise
pulse ups (heels to heaven)
v-up / roll-up combos
oblique v-ups
leg climbs
mason twist

mat
mat
mat
mat
mat
mat
mat
mat
mat
mat
mat

25
25
25
4
15
12
9
5
5
4|4
20

mat
mat
mat
mat
mat
mat
mat
mat
mat
mat
mat

P90X - Classic

Enter Start Date:


Blk/Wk

Monday
October 22

October 22,5/2/2016
2012
Tuesday
October 23

Chest & Back


Ab Ripper X

getfitwithgrav.co
m:Enter your
starting date here.
You can type in any
date format. x/xx/xx
works just fine.

End Date:

Wednesday
October 24

Plyometrics

Thursday
October 25

Shoulders & Arms


Ab Ripper X

Friday
October 26

Yoga X

Saturday
October 27

Legs & Back


Ab Ripper X

January 13, 2013

Aaron Gravvat:Your
End Date will be
automagically
calculated!

Sunday
October 28

Kenpo X

Rest or X Stretch

(Take "before" photo)

Day 1

October 29

Training Block 1

Day 2

October 30

Chest & Back


Ab Ripper X

Plyometrics

Day 8

November 05

Day 15

November 12

Day 16

November 13

Chest & Back


Ab Ripper X
Day 22

November 19

Recovery

Yoga X

Day 25

Kenpo X

X Stretch

Kenpo X

Rest or X Stretch

Day 20

Rest or X Stretch

Day 27

November 24

Core Synergistics

Day 21

November 18

Kenpo X

Day 26

November 23

Day 14

November 11

November 17

Legs & Back


Ab Ripper X

November 22

Day 13

Day 19

November 16

Yoga X

Day 24

November 21

Core Synergistics

Day 28

November 25

Yoga X

Rest or X Stretch
(Take Phase 1 photo)

Day 29

November 26

Day 30

November 27

Chest/Shoulder/Tri
Ab Ripper X

Training Block 2

Day 43

December 10

Day 44

December 11

Chest/Shoulder/Tri
Ab Ripper X
Day 50

December 17

Chest/Shoulder/Tri
Ab Ripper X

Recovery

Yoga X

Back & Biceps


Ab Ripper X

Day 51

December 25

Day 53

Kenpo X

Day 48

Rest or X Stretch

Day 55

Day 56

December 23

KenpoX

Rest or X Stretch

Day 55

December 29

Core Synergistics

Day 49

December 16

KenpoX

Day 54

December 28

X Stretch

Rest or X Stretch

December 22

Legs & Back


Ab Ripper X

December 27

KenpoX

Day 54

December 21

Yoga X

Day 52

December 26

Core Synergistics

Day 53

Day 42

December 09

December 15

Legs & Back


Ab Ripper X

December 20

Day 41

Day 47

December 14

Yoga X

Day 52

December 19

Plyometrics

Day 50

December 24

Back & Biceps


Ab Ripper X

Day 51

December 18

Day 46

December 13

Rest or X Stretch

December 08

Legs & Back


Ab Ripper X

Day 35

December 02

KenpoX

Day 40

December 07

Yoga X

Day 45

December 12

Plyometrics

Day 39

Day 34

December 01

Legs & Back


Ab Ripper X

December 06

Back & Biceps


Ab Ripper X

Day 33

November 30

Yoga X

Day 38

December 05

Plyometrics

Day 32

November 29

Back & Biceps


Ab Ripper X

Day 37

December 04

Chest/Shoulder/Tri
Ab Ripper X

Day 31

November 28

Plyometrics

Day 36

December 03

Day 56

December 30

Yoga X

Rest or X Stretch
(Take Phase 2 photo)

Day 57

December 31

10

Day 58

January 01

Chest & Back


Ab Ripper X

Training Block 3

11

Day 71

January 14

12

Day 72

January 15

Chest & Back


Ab Ripper X
Day 78

January 21

13

Chest/Shoulder/Tri
Ab Ripper X

Recovery

14

Yoga X

Back & Biceps


Ab Ripper X

Day 86

January 29

Day 88

Kenpo X

Day 76

Rest or X Stretch

Day 83

Day 84

January 27

Kenpo X

Rest or X Stretch

Day 90

February 02

Core Synergistics

Day 77

January 20

Kenpo X

Day 89

February 01

X Stretch

Rest or X Stretch

January 26

Legs & Back


Ab Ripper X

January 31

Kenpo X

Day 82

January 25

Yoga X

Day 87

January 30

Core Synergistics

Day 81

Day 70

January 13

January 19

Legs & Back


Ab Ripper X

January 24

Day 69

Day 75

January 18

Yoga X

Day 80

January 23

Plyometrics

Day 85

January 28

Shoulders & Arms


Ab Ripper X

Day 79

January 22

Day 74

January 17

Rest or X Stretch

January 12

Legs & Back


Ab Ripper X

Day 63

January 06

Kenpo X

Day 68

January 11

Yoga X

Day 73

January 16

Plyometrics

Day 67

Day 62

January 05

Legs & Back


Ab Ripper X

January 10

Back & Biceps


Ab Ripper X

Day 61

January 04

Yoga X

Day 66

January 09

Plyometrics

Day 60

January 03

Shoulders & Arms


Ab Ripper X

Day 65

January 08

Chest/Shoulder/Tri
Ab Ripper X

Day 59

January 02

Plyometrics

Day 64

January 07

Day 91

February 03
DONE!!
Congratulations
You did it!

Yoga X

(Take "after" photo)

Day 92

Exerxise Notes.xlsx

Shoulders & Arms


Ab Ripper X

Day 23

November 20

Day 18

November 15

Rest or X Stretch

November 10

Legs & Back


Ab Ripper X

Day 7

November 04

Kenpo X

Day 12

November 09

Yoga X

Day 17

November 14

Plyometrics

Day 11

Day 6

November 03

Legs & Back


Ab Ripper X

November 08

Shoulders & Arms


Ab Ripper X

Day 5

November 02

Yoga X

Day 10

November 07

Plyometrics

Day 4

November 01

Shoulders & Arms


Ab Ripper X

Day 9

November 06

Chest & Back


Ab Ripper X

Day 3

October 31

Day 93

Day 94

Day 95

Day 96

Day 97

Day 98

www.getfitwithgrav.com

P90X - Classic

Enter Start Date:


Blk/Wk

Monday
October 22

October 22,5/2/2016
2012
Tuesday
October 23

Chest & Back


Ab Ripper X(Take

Plyometrics

Day 1

Training Block 1

Chest & Back


Ab Ripper X

Plyometrics

Day 15

November 12

Chest & Back


Ab Ripper X

Recovery

Day 23

November 20

Yoga X

Shoulders & Arms


& Ab Ripper X
Day 24

November 21

Core Synergistics

Yoga X
(Vinyasa Only)

Kenpo X

Rest or X Stretch
(Rest)
Day 20

Day 21

November 18

Rest or X Stretch
(Rest)

Kenpo X
Day 27

November 24

Core Synergistics

Day 14

November 11

Kenpo X

Day 26

November 23

X Stretch

Day 13

November 17

Legs & Back


Ab Ripper X

Day 25

November 22

Rest or X Stretch
(Rest)

Kenpo X

Day 19

November 16

Day 7

November 04

November 10

Legs & Back


Ab Ripper X

Day 18

November 15

Day 6

Day 12

November 09

Yoga X
(Vinyasa Only)

Day 17

November 14

Plyometrics

Day 22

November 19

Shoulders & Arms


& Ab Ripper X

Day 16

November 13

Day 11

November 08

Rest or X Stretch
(Rest)

November 03

Legs & Back


Ab Ripper X

January 13, 2013


Sunday
October 28

Kenpo X

Day 5

November 02

Yoga X
(Vinyasa Only)

Day 10

November 07

Saturday
October 27

Legs & Back


Ab Ripper X

Day 4

November 01

Shoulders & Arms


& Ab Ripper X

Day 9

November 06

Friday
October 26

Yoga X
(Vinyasa Only)

Day 3

October 31

Plyometrics

Day 8

November 05

Thursday
October 25

Shoulders & Arms


& Ab Ripper X

Day 2

October 30

Chest & Back


Ab Ripper X

End Date:

Wednesday
October 24

"before" photo)

October 29

getfitwithgrav.co
m:Enter your
starting date here.
You can type in any
date format. x/xx/xx
works just fine.

Day 28

November 25

Rest or X Stretch
(Rest)(Take Phase 1

Yoga X

photo)

Day 29

November 26

Day 30

November 27

Chest/Shoulder/Tri
Ab Ripper X

Training Block 2

Chest/Shoulder/Tri
Ab Ripper X
Day 43

Day 44

December 11

Chest/Shoulder/Tri
Ab Ripper X

Plyometrics

Day 50

December 17

Day 50

December 24

Recovery

Day 51

December 25

Yoga X
(Vinyasa Only)

10
Day 64

11

Day 65

Rest or X Stretch
(Rest)

Kenpo X

Training Block 3

Day 71

Day 72

January 15

Day 78

January 21

13

Chest & Back


Ab Ripper X
Day 85

January 28

14

Day 92

February 04

Recovery

15

DONE!!
Congratulations
You Did it!(Take "after"
photo)

Day 99

Day 93

Day 81

Legs & Back


Ab Ripper X

Day 69

Day 70

January 13

Legs & Back


Ab Ripper X

Yoga X
Day 76

January 19

Day 77

January 20

Day 94

Day 95

Rest or X Stretch
[Indoor Triathlon]
Day 90

February 02

Legs & Back


Ab Ripper X
Day 96

Day 84

January 27

Kenpo X

Day 89

February 01

Yoga X
(Vinyasa Only)

Day 83

January 26

Legs & Back


Ab Ripper X

Day 88

January 31

Back & Biceps


Ab Ripper X

Day 82

January 25

Yoga X
(Vinyasa Only)

Day 87

January 30

Plyometrics

Day 63

January 06

Yoga X
(Vinyasa Only)

Day 75

January 18

January 24

Shoulders & Arms


& Ab Ripper X

Day 86

January 29

Chest/Shoulder/Tri
Ab Ripper X

Day 80

January 23

Plyometrics

Day 62

Chest & Back


Ab Ripper X

Day 79

January 22

Rest or X Stretch
[Core Synergistics]

January 12

Back & Biceps


Ab Ripper X

Day 74

January 17

Rest or X Stretch
[Plyometrics]

Kenpo X

Day 56

December 30

Yoga X

Day 68

January 11

Plyometrics
(incomplete)

Day 73

January 16

Rest or X Stretch
[Run]

Day 55

January 05

Shoulders & Arms


Ab Ripper X

Day 67

January 10

Chest/Shoulder/Tri
Ab Ripper X

Day 56

December 23

Kenpo X
[Yoga X Vinyasa
Only]

Day 61

January 04

Plyometrics

Day 66

January 09

Day 55

(Take Phase 2 photo)

Day 60

January 03

Chest & Back


Ab Ripper X

January 08

January 14

12

January 02

[Run]

January 07

Day 59

Rest or X Stretch
(Rest)

December 29

Core Synergistics

Day 49

December 16

Kenpo X

Day 54

December 28

X Stretch
[Run]

Day 48

December 22

Legs & Back


Ab Ripper X

Day 53

December 27

Kenpo X

Day 58

January 01

Yoga X
(Vinyasa Only)

Day 52

December 26

Core Synergistics

Day 57

December 31

Back & Biceps


Ab Ripper X

Rest or X Stretch
(Rest)

Kenpo X

Day 54

December 21

Day 42

December 09

December 15

Legs & Back


Ab Ripper X

Day 53

December 20

Day 41

Day 47

December 14

Yoga X
(Vinyasa Only)

Day 52

December 19

Plyometrics

Day 46

December 13

Back & Biceps


Ab Ripper X

Day 51

December 18

Chest/Shoulder/Tri
Ab Ripper X

Day 45

December 12

Rest or X Stretch
(Rest)

December 08

Legs & Back


Ab Ripper X

Day 35

December 02

Kenpo X

Day 40

December 07

Yoga X
(Vinyasa Only)

Day 34

December 01

Legs & Back


Ab Ripper X

Day 39

December 06

Back & Biceps


Ab Ripper X

Day 33

November 30

Yoga X
(Vinyasa Only)

Day 38

December 05

Plyometrics

Day 32

November 29

Back & Biceps


Ab Ripper X

Day 37

December 04

December 10

November 28

Plyometrics

Day 36

December 03

Day 31

Day 91

February 03

Kenpo X

Rest or X Stretch
Day 97

Day 98

Aaron Gravvat:Your
End Date will be
automagically
calculated!

Insanity

Enter Start Date:


Monday

Blk/Wk

June 17

Fit Test

June 17, 2013


Tuesday
June 18

5/2/2016

Plyometric
Cardio Circuit

getfitwithgrav.co
m:Enter your
starting date here.
You can type in any
date format. x/xx/xx
works just fine.

End Date:

Wednesday
June 19

Thursday
June 20

Cardio Power
& Resistance

Friday

Saturday
June 22

June 21

Pure Cardio

Plyometric
Cardio Circuit

August 18, 2013


Sunday
June 23

Rest
[Run]

Rest

(Take "before" photo)

Day 1

June 24

Day 2

June 25

Cardio Power
& Resistance

Pure Cardio

Training Block 1

Day 8

July 01

Day 15

July 08

Day 16

July 09

Fit Test
[Pure Cardio]

Plyometric
Cardio Circuit

Day 15

July 15

Cardio Power
& Resistance

Day 22

July 22

Recovery

Core Cardio
& Balance

Day 29

July 29

Fit Test
Max Interval Plyo
Max Interval Circuit
Day 36

August 05

Training Block 2

Day 43

August 12

Fit Test
Max Interval Plyo
Max Interval Circuit
Day 50

April 01

Day 57

Exerxise Notes.xlsx

Day 52

April 03

Max Cardio
Conditioning
& Cardio Abs
Day 58

Max Interval Circuit


Day 59

Max Interval Plyo


Day 60

Rest
Day 34

August 03

Rest
Day 41

August 10

Core Cardio
& Balance

Rest
Day 48

August 17

Core Cardio
& Balance

Day 49

August 18

Rest

Day 54

Rest
Day 55

April 06

Day 61

Day 42

August 11

Rest

Day 47

Max Cardio
Conditioning
& Cardio Abs

Day 35

August 04

Rest

Day 40

April 05

Day 28

July 28

Rest

Max Interval Plyo

Day 53

April 04

Rest
Day 27

Day 33

August 16

Max Interval Circuit

Rest

Core Cardio
& Balance

Day 46

August 15

Max Cardio
Conditioning
& Cardio Abs

Day 51

April 02

Max Interval Plyo

Day 45

August 14

Day 21

July 21

July 27

August 09

Max Cardio
Conditioning
& Cardio Abs

Day 20

Day 26

Day 39

August 08

Max Interval Plyo

Day 44

August 13

Day 38

August 07

Max Interval Circuit

Max Interval Circuit

Rest

July 20

August 02

Day 21

July 14

Rest

Plyometric
Cardio Circuit

Day 32

August 01

Max Cardio
Conditioning

Day 37

August 06

Max Cardio
Conditioning

Day 31

July 31

Rest
Day 20

Day 19

July 26

Core Cardio
& Balance

Rest

Plyometric
Cardio Circuit

Day 25

July 25

Core Cardio
& Balance

Day 30

July 30

Day 24

July 24

Day 14

July 07

July 13

July 19

Pure Cardio
& Cardio Abs

Day 13

Day 19

Day 18

July 18

Plyometric
Cardio Circuit

Day 23

July 23

Core Cardio
& Balance
[Fit Test]

Day 17

July 17

Rest

July 06

July 12

Cardio Power
& Resistance

Rest
[Run]

Plyometric
Cardio Circuit

Day 18

July 11

Pure Cardio
& Cardio Abs

Day 16

July 16

Pure Cardio
& Cardio Abs

Day 17

July 10

Day 7

June 30

Day 12

July 05

Cardio Power
& Resistance

Day 6

June 29

Pure Cardio
& Cardio Abs

Day 11

July 04

Pure Cardio
& Cardio Abs

Day 5

June 28

Cardio Power
& Resistance

Day 10

July 03

Plyometric
Cardio Circuit

Day 4

June 27

Plyometric
Cardio Circuit

Day 9

July 02

Fit Test
[Pure Cardio]

Day 3

June 26

Day 56

April 07

Fit Test

Rest

(Take "after" photo)

Day 62

Day 63

www.getfitwithgrav.com

Aar
End
auto
calc

Insanity

Enter Start Date:


Blk/Wk

Monday
January 06

January 6,5/2/2016
2014
Tuesday
January 07

Fit Test

getfitwithgrav.co
m:Enter your
starting date here.
You can type in any
date format. x/xx/xx
works just fine.

End Date:

Wednesday
January 08

Plyometric
Cardio Circuit

Thursday
January 09

Cardio Power
& Resistance

Friday
January 10

Cardio Recovery

Saturday
January 11

Pure Cardio

March 9, 2014
Sunday
January 12

Plyometric
Cardio Circuit

Rest

(Take "before" photo)

Day 1

January 13

Training Block 1

Day 2

January 14

Cardio Power
& Resistance

Pure Cardio

Day 8

January 20

Day 15

January 27

Day 16

January 28

Pure Cardio
& Cardio Abs

Cardio Power
& Resistance

Day 22

February 03

Recovery

Day 29

February 10

Fit Test
Max Interval Circuit

Training Block 2

Max Cardio
Conditioning

Fit Test
Max Interval Circuit

Max Interval
Plyometric
Day 57

Exerxise Notes.xlsx

Max Cardio
Conditioning
& Cardio Abs

Day 51

April 02

Day 58

Day 53

April 04

Max Interval Circuit

Day 59

Max Recovery

Day 60

Day 61

Rest

Day 55

April 06

Max Interval
Plyometric

Day 49

March 02

Core Cardio
& Balance

Day 54

April 05

Rest

Day 48

March 01

Max Interval Circuit

Day 42

February 23

Core Cardio
& Balance

Day 47

February 28

Max Recovery

Day 52

April 03

Max Cardio
Conditioning
& Cardio Abs

Day 46

February 27

Rest

Day 41

February 22

Max Cardio
Conditioning
& Cardio Abs

Day 35

February 16

Max Interval
Plyometric

Day 40

February 21

Max Recovery

Day 45

February 26

Max Interval
Plyometric

Day 50

April 01

Max Interval
Plyometric

Day 44

February 25

Day 39

February 20

Rest

Day 34

February 15

Max Interval Circuit

Day 28

February 09

Core Cardio
& Balance

Day 33

February 14

Max Recovery

Day 38

February 19

Max Interval Circuit

Day 43

February 24

Max Cardio
Conditioning

Day 37

February 18

Day 32

February 13

Rest

Day 27

February 08

Core Cardio
& Balance

Day 21

February 02

Plyometric
Cardio Circuit

Day 26

February 07

Core Cardio
& Balance

Day 31

February 12

Max Interval
Plyometric

Day 36

February 17

Core Cardio
& Balance

Day 30

February 11

Day 25

February 06

Rest

Day 20

February 01

Pure Cardio
& Cardio Abs

Day 14

January 26

Plyometric
Cardio Circuit

Day 19

January 31

Cardio Recovery

Day 24

February 05

Core Cardio
& Balance

Day 18

January 30

Plyometric
Cardio Circuit

Day 23

February 04

Core Cardio
& Balance

Day 17

January 29

Rest

Day 13

January 25

Cardio Power
& Resistance

Day 7

January 19

Pure Cardio
& Cardio Abs

Day 12

January 24

Cardio Recovery

Day 6

January 18

Cardio Power
& Resistance

Day 11

January 23

Pure Cardio
& Cardio Abs

Day 5

January 17

Cardio Recovery

Day 10

January 22

Plyometric
Cardio Circuit

Day 4

January 16

Plyometric
Cardio Circuit

Day 9

January 21

Fit Test

Day 3

January 15

Day 56

April 07

Max Cardio
Conditioning
& Cardio Abs
Day 62

Fit Test
(Take "after" photo)

Day 63

www.getfitwithgrav.com

Aar
End
auto
calc

Insanity

Enter Start Date:


Monday

Blk/Wk

June 17

Fit Test

June 17,5/2/2016
2013
Tuesday
June 18

getfitwithgrav.co
m:Enter your
starting date here.
You can type in any
date format. x/xx/xx
works just fine.

End Date:

Wednesday
June 19

Plyometric
Cardio Circuit

Thursday
June 20

Cardio Power
& Resistance

Friday

Saturday
June 22

June 21

Pure Cardio

Plyometric
Cardio Circuit

August 18, 2013


Sunday
June 23

Rest

Rest

(Take "before" photo)

Day 1

June 24

Training Block 1

Day 2

June 25

Cardio Power
& Resistance

Pure Cardio

Day 8

July 01

Day 15

July 08

Day 16

July 09

Pure Cardio
& Cardio Abs

Cardio Power
& Resistance

Day 22

July 15

Recovery

Core Cardio
& Balance

Day 29

July 22

Max Interval
Plyometric

Day 36

July 29

Training Block 2

Max Interval Circuit

Day 43

August 05

Max Interval
Plyometric

Day 50

April 01

Day 45

August 07

Max Cardio
Conditioning
& Cardio Abs

Day 51

April 02

Day 52

April 03

Core Cardio
& Balance

Day 35

July 28

Rest

Rest

Day 41

August 03

Day 42

August 04

Rest

Day 47

Rest

Day 48

August 10

Core Cardio
& Balance

Day 49

August 11

Rest

Day 54

April 05

Rest

Day 34

Core Cardio
& Balance

Day 53

April 04

Day 28

July 21

Day 40

August 09

Max Interval Circuit

Day 27

Max Interval
Plyometric

Day 46

August 08

Rest

July 27

August 02

Max Cardio
Conditioning
& Cardio Abs

Rest

Day 33

Day 39

August 01

Max Interval
Plyometric

Day 44

August 06

Fit Test
Max Interval Circuit

Day 38

July 31

Day 21

July 14

July 20

July 26

Max Interval Circuit

Rest

Day 20

Day 26

Day 32

July 25

Max Cardio
Conditioning

Day 37

July 30

Max Cardio
Conditioning

Day 31

July 24

Rest

Plyometric
Cardio Circuit

Core Cardio
& Balance

Day 14

July 07

July 13

July 19

Core Cardio
& Balance

Day 13

Day 19

Day 25

July 18

Core Cardio
& Balance

Day 30

July 23

Fit Test
Max Interval Circuit

Day 24

July 17

Rest

July 06

July 12

Pure Cardio
& Cardio Abs

Rest

Plyometric
Cardio Circuit

Day 18

July 11

Plyometric
Cardio Circuit

Day 23

July 16

Core Cardio
& Balance

Day 17

July 10

Day 7

June 30

Day 12

July 05

Cardio Power
& Resistance

Day 6

June 29

Pure Cardio
& Cardio Abs

Day 11

July 04

Pure Cardio
& Cardio Abs

Day 5

June 28

Cardio Power
& Resistance

Day 10

July 03

Plyometric
Cardio Circuit

Day 4

June 27

Plyometric
Cardio Circuit

Day 9

July 02

Fit Test

Day 3

June 26

Rest

Day 55

April 06

Day 56

April 07

Rest
9

Max Interval
Plyometric
Day 57

Exerxise Notes.xlsx

Max Cardio
Conditioning
& Cardio Abs
Day 58

Max Interval Circuit

Day 59

Max Interval Plyo

Day 60

Max Cardio
Conditioning
& Cardio Abs
Day 61

Fit Test
(Take "after" photo)

Day 62

Day 63

www.getfitwithgrav.com

Aar
End
auto
calc

Focus T25

Enter Start Date:


Monday

Blk/Wk

June 17

Fit Test

June 17,5/2/2016
2013
Tuesday
June 18

getfitwithgrav.co
m:Enter your
starting date here.
You can type in any
date format. x/xx/xx
works just fine.

End Date:

Wednesday
June 19

Plyometric
Cardio Circuit

Thursday
June 20

Cardio Power
& Resistance

Friday

Saturday
June 22

June 21

Cardio Recovery

Pure Cardio

August 18, 2013


Sunday
June 23

Plyometric
Cardio Circuit

Rest

(Take "before" photo)

Day 1

June 24

Training Block 1

Day 2

June 25

Cardio Power
& Resistance

Pure Cardio

Day 8

July 01

Day 15

July 08

Day 16

July 09

Pure Cardio
& Cardio Abs

Cardio Power
& Resistance

Day 22

July 15

Recovery

Day 29

July 22

Fit Test
Max Interval Circuit

Training Block 2

Max Cardio
Conditioning

Fit Test
Max Interval Circuit

Max Interval
Plyometric
Day 57

Exerxise Notes.xlsx

Max Cardio
Conditioning
& Cardio Abs

Day 51

April 02

Day 58

Day 53

April 04

Max Interval Circuit

Day 59

Max Recovery

Day 60

Day 61

Rest

Day 55

April 06

Max Interval
Plyometric

Day 49

August 11

Core Cardio
& Balance

Day 54

April 05

Rest

Day 48

August 10

Max Interval Circuit

Day 42

August 04

Core Cardio
& Balance

Day 47

August 09

Max Recovery

Day 52

April 03

Max Cardio
Conditioning
& Cardio Abs

Day 46

August 08

Rest

Day 41

August 03

Max Cardio
Conditioning
& Cardio Abs

Day 35

July 28

Max Interval
Plyometric

Day 40

August 02

Max Recovery

Day 45

August 07

Max Interval
Plyometric

Day 50

April 01

Max Interval
Plyometric

Day 44

August 06

Day 39

August 01

Rest

Day 34

July 27

Max Interval Circuit

Day 28

July 21

Core Cardio
& Balance

Day 33

July 26

Max Recovery

Day 38

July 31

Max Interval Circuit

Day 43

August 05

Max Cardio
Conditioning

Day 37

July 30

Day 32

July 25

Rest

Day 27

July 20

Core Cardio
& Balance

Day 21

July 14

Plyometric
Cardio Circuit

Day 26

July 19

Core Cardio
& Balance

Day 31

July 24

Max Interval
Plyometric

Day 36

July 29

Core Cardio
& Balance

Day 30

July 23

Day 25

July 18

Rest

Day 20

July 13

Pure Cardio
& Cardio Abs

Day 14

July 07

Plyometric
Cardio Circuit

Day 19

July 12

Cardio Recovery

Day 24

July 17

Core Cardio
& Balance

Day 18

July 11

Plyometric
Cardio Circuit

Day 23

July 16

Core Cardio
& Balance

Day 17

July 10

Rest

Day 13

July 06

Cardio Power
& Resistance

Day 7

June 30

Pure Cardio
& Cardio Abs

Day 12

July 05

Cardio Recovery

Day 6

June 29

Cardio Power
& Resistance

Day 11

July 04

Pure Cardio
& Cardio Abs

Day 5

June 28

Cardio Recovery

Day 10

July 03

Plyometric
Cardio Circuit

Day 4

June 27

Plyometric
Cardio Circuit

Day 9

July 02

Fit Test

Day 3

June 26

Day 56

April 07

Max Cardio
Conditioning
& Cardio Abs
Day 62

Fit Test
(Take "after" photo)

Day 63

www.getfitwithgrav.com

Aar
End
auto
calc

Start Date:

August 4, 2014

RushFit (Beginner)

End Date:

October 5, 2014

5/2/2016

Blk/Wk

Monday

Tuesday

August 04

Wednesday

August 05

Strength &
Endurance

Thursday

August 06

August 07

Abdominal Strength
& Core

Cardio

Friday

Saturday

August 08

Cardio +
Stretch for Flex

Sunday

August 09

Fight Conditioning

August 10

Cardio +
Balance & Agility

Rest

(Take "before" photo)

Day 1

August 11

Day 2

August 12

Weeks 1 4

Strength &
Endurance
Day 8

Day 9

August 19

Strength &
Endurance
Day 15

August 25

Day 16

August 26

4 Fight Conditioning

Day 23

Cardio +
Balance & Agility

Day 29

September 08

Weeks 5 8

Day 36

September 15

Day 37

Day 43

September 22

8 Fight Conditioning

Cardio +
Stretch for Flex

Day 44

September 23

Day 39

September 18

Explosive Power
Training

Day 45

September 24

Day 46

September 25

Abdominal Strength Full Body Strength


& Core
& Conditioning

Cardio +
Stretch for Flex

Rest

Day 48

September 27

Strength &
Endurance

Day 42

September 21

Cardio +
Balance & Agility

Day 47

September 26

Rest

Day 41

September 20

Full Body Strength


& Conditioning

Day 35

September 14

Abdominal Strength
& Core

Day 40

September 19

Rest

Day 34

September 13

Cardio +
Balance & Agility

Day 28

September 07

Full Body Strength


& Conditioning

Day 33

September 12

Full Body Strength


& Conditioning

Day 38

September 17

Fight Conditioning

Day 32

September 11

Strength &
Endurance

September 16

Strength &
Endurance

Day 31

Rest

Day 27

September 06

Cardio +
Stretch for Flex

Day 21

August 31

Strength &
Endurance

Day 26

September 05

Abdominal Strength
& Core

September 10

Cardio

Day 25

September 04

Rest

Day 30

September 09

6 Fight Conditioning

Day 24

September 03

Rest

Day 20

August 30

Cardio +
Balance & Agility

Day 14

August 24

Full Body Strength


& Conditioning

Day 19

August 29

Abdominal Strength Full Body Strength


& Core
& Conditioning

September 02

5 Fight Conditioning

Day 18

August 28

Rest

Day 13

August 23

Cardio +
Stretch for Flex

Day 7

August 17

Cardio +
Balance & Agility

Day 12

August 22

Abdominal Strength
& Core

Day 17

August 27

Cardio

Day 22

September 01

Day 11

Day 6

August 16

Fight Conditioning

August 21

Fight Conditioning

Day 5

August 15

Rest

Day 10

August 20

Cardio

Day 4

August 14

Abdominal Strength
& Core

Cardio

August 18

Day 3

August 13

Day 49

September 28

Explosive Power
Training

Rest
(Take "after" photo)

Day 50

Exercise

Day 51

Day 0

Day 52

Day 56

Day 53

Measurements

Air Squats

Weight

Push Ups

BMI

Sit Ups

Body Fat %

Burpees

Chest

Assessment

1 min each exercise, 20 sec break in between exercise

Waist
Hips
Thigh ( L )
Thigh ( R )
Bicep ( L )
Bicep ( R )
Prospect Park
Loop

Day 54

Day 0

Day 55

Day 28

Day 56

Day 56

Enter Start Date:

August 4, 2014

RushFit (Intermediate)

End Date:

October 5, 2014

5/2/2016

Blk/Wk

Monday

Tuesday

August 04

Wednesday

August 05

Strength &
Endurance

Thursday

August 06

Abdominal Strength
& Core

Friday

August 07

Cardio +
Stretch for Flex

Saturday

August 08

Strength &
Endurance

Sunday

August 09

Cardio +
Balance & Agility

August 10

Full Body Strength


& Conditioning

Rest

(Take "before" photo)

Day 1

August 11

Day 2

August 12

2 Fight Conditioning
Weeks 1 4

Cardio +
Stretch for Flex

Day 8

August 18

Day 15

August 25

Full Body Strength


& Conditioning
Day 22

September 01

Day 29

September 08

6
Weeks 5 8

Explosive Power
Training

Strength &
Endurance

8 Fight Conditioning

Day 45

September 24

Strength &
Endurance

Day 46

September 25

Cardio +
Stretch for Flex

Day 42

September 21

Full Body Strength


& Conditioning

Day 47

Rest

Day 48

September 27

Full Body Strength Abdominal Strength


& Conditioning
& Core

Rest

Day 41

September 20

September 26

Day 35

September 14

Cardio +
Stretch for Flex

Day 40

Fight Conditioning

Rest

Day 34

September 13

September 19

Abdominal Strength
Cardio +
& Core
Balance & Agility

Day 44

September 23

Day 39

September 18

Day 28

September 07

Full Body Strength


& Conditioning

Day 33

September 12

Rest

Day 27

September 06

Abdominal Strength Full Body Strength


& Core
& Conditioning

Day 38

September 17

Explosive Power
Training

Day 43

September 22

Fight Conditioning

Day 37

September 16

Day 32

September 11

Day 21

August 31

Strength &
Endurance

Day 26

Strength &
Endurance

Rest

Day 20

August 30

September 05

Fight Conditioning

Day 31

September 10

Cardio +
Balance & Agility

Day 36

September 15

Cardio +
Stretch for Flex

Day 30

September 09

Day 25

September 04

Day 14

August 24

Fight Conditioning

Day 19

Cardio +
Balance & Agility

Rest

Day 13

August 23

August 29

Explosive Power
Training

Day 24

September 03

Explosive Power
Training

Day 18

Day 7

August 17

Abdominal Strength
& Core

Day 12

August 22

August 28

Fight Conditioning

Day 23

September 02

Abdominal Strength
& Core

Day 17

August 27

Cardio +
Stretch for Flex

Cardio +
Balance & Agility

Day 11

August 21

Day 6

August 16

Cardio + Stretch Abdominal Strength


Cardio +
for Flex
& Core
Balance & Agility

Day 16

August 26

Day 5

August 15

Strength &
Endurance

Day 10

August 20

Fight Conditioning

Day 4

August 14

Fight Conditioning

Day 9

August 19

Strength &
Endurance

Day 3

August 13

Day 49

September 28

Explosive Power
Training

Rest
(Take "after" photo)

Day 50

Exercise

Day 51

Day 0

Day 52

Day 56

Day 53

Measurements

Air Squats

Weight

Push Ups

BMI

Sit Ups

Body Fat %

Burpees

Chest

Assessment

1 min each exercise, 20 sec break in between exercise

Waist
Hips
Thigh ( L )
Thigh ( R )
Bicep ( L )
Bicep ( R )
Prospect Park
Loop

Day 54

Day 0

Day 55

Day 28

Day 56

Day 56

Start Date:

August 4, 2014

RushFit (Beginner)

End Date:

October 5, 2014

5/2/2016

Blk/Wk

Monday

Tuesday

August 04

Wednesday

August 05

Strength &
Endurance

Thursday

August 06

Abdominal Strength
& Core

Cardio

Friday

August 07

Saturday

August 08

Cardio +
Stretch for Flex

Sunday

August 09

Fight Conditioning

August 10

Cardio +
Balance & Agility

Rest

(Take "before" photo)

Day 1

August 11

Day 2

August 12

Weeks 1 4

Strength &
Endurance
Day 8

Day 9

August 19

Strength &
Endurance
Day 15

August 25

Day 16

August 26

4 Fight Conditioning

Day 23

Cardio +
Balance & Agility

Day 29

September 08

Weeks 5 8

Day 36

September 15

Day 37

Day 43

September 22

8 Fight Conditioning

Cardio +
Stretch for Flex

Day 44

September 23

Day 39

September 18

Explosive Power
Training

Day 45

September 24

Day 46

September 25

Abdominal Strength Full Body Strength


& Core
& Conditioning

Cardio +
Stretch for Flex

Rest

Day 48

September 27

Strength &
Endurance

Day 42

September 21

Cardio +
Balance & Agility

Day 47

September 26

Rest

Day 41

September 20

Full Body Strength


& Conditioning

Day 35

September 14

Abdominal Strength
& Core

Day 40

September 19

Rest

Day 34

September 13

Cardio +
Balance & Agility

Day 28

September 07

Full Body Strength


& Conditioning

Day 33

September 12

Full Body Strength


& Conditioning

Day 38

September 17

Fight Conditioning

Day 32

September 11

Strength &
Endurance

September 16

Strength &
Endurance

Day 31

Rest

Day 27

September 06

Cardio +
Stretch for Flex

Day 21

August 31

Strength &
Endurance

Day 26

September 05

Abdominal Strength
& Core

September 10

Cardio

Day 25

September 04

Rest

Day 30

September 09

6 Fight Conditioning

Day 24

September 03

Rest

Day 20

August 30

Cardio +
Balance & Agility

Day 14

August 24

Full Body Strength


& Conditioning

Day 19

August 29

Abdominal Strength Full Body Strength


& Core
& Conditioning

September 02

5 Fight Conditioning

Day 18

August 28

Rest

Day 13

August 23

Cardio +
Stretch for Flex

Day 7

August 17

Cardio +
Balance & Agility

Day 12

August 22

Abdominal Strength
& Core

Day 17

August 27

Cardio

Day 22

September 01

Day 11

Day 6

August 16

Fight Conditioning

August 21

Fight Conditioning

Day 5

August 15

Rest

Day 10

August 20

Cardio

Day 4

August 14

Abdominal Strength
& Core

Cardio

August 18

Day 3

August 13

Day 49

September 28

Explosive Power
Training

Rest
(Take "after" photo)

Day 50

Exercise

Day 51

Day 0

Day 52

Day 56

Day 53

Measurements

Assessment

Air Squats

Weight

Push Ups

BMI

Sit Ups

Body Fat %

Burpees

Chest

1 min each exercise, 20 sec break in between exercise

Waist
Hips
Thigh ( L )
Thigh ( R )
Bicep ( L )
Bicep ( R )

Day 54

Day 0

Day 55

Day 28

Day 56

Day 56