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Frostbyte's 1980s DOS Shareware Collection
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SAMPLE.REP
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1990-11-28
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13KB
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186 lines
REPORT SAMPLE
┌─────────────────────────────────────────────────────────────────────────────────┐
│ TRAINER/II - VERSION 8K28 D E T A I L A C T I V I T Y L I S T I N G │
└─────────────────────────────────────────────────────────────────────────────────┘
KASE.TRK WED-28/NOV/90
012089|0645-0650 ( 0.083) DE2 |10x 20|20x 20| 8x 20| 8x 20
|0700-0706 ( 0.100) TR1 |12x135|12x135|10x155|10x155|12x155
|0708-0713 ( 0.083) CA1 |15x 90| 8x160| 8x160| 6x160
|0714-0723 ( 0.150) QD5 |15x 40|10x 50| 8x 50| 8x 60| 8x 60
|0724-0728 ( 0.067) AB4 |40x 1|30x 1|30x 1
--------------------------------------------------------------------------
TOTAL ET= 0.48 HRS SETS=21 REPS= 288 WEIGHT= 16550 LBS
012189|1100-1111 ( 0.183) CH1 |12x135| 8x155| 6x185| 3x205| 6x185| 7x135
|1112-1119 ( 0.117) CH2 |10x 95|10x105| 8x115| 8x115
|1120-1129 ( 0.150) CH4 |12x 60|12x 90|10x110|10x120
|1131-1139 ( 0.133) QD4 |15x 45|10x 95| 8x145|10x 95
|1140-1149 ( 0.150) QD5 |12x 40|10x 50| 6x100
|1150-1157 ( 0.117) QD2 |12x 70| 6x120| 4x170
|1158-1202 ( 0.067) AB4 |40x 1|15x 1|15x 1|15x 1|15x 1
--------------------------------------------------------------------------
TOTAL ET= 0.92 HRS SETS=29 REPS= 315 WEIGHT= 22235 LBS
012289|1112-1120 ( 0.133) BI1 |12x 65|10x 75| 8x 85| 8x 95| 8x 75
|1125-1131 ( 0.100) BI3 |10x 25| 8x 30| 7x 35| 6x 40
|1132-1139 ( 0.117) BI4 |10x 65| 6x 95| 8x 95
|1141-1147 ( 0.100) CA1 |20x 50|12x100|13x100|12x100|10x 50
|1148-1152 ( 0.067) TC1 |20x 40|10x 50| 8x 60
|1153-1157 ( 0.067) TC7 |10x 50|10x 50|10x 40|10x 40
--------------------------------------------------------------------------
TOTAL ET= 0.58 HRS SETS=24 REPS= 246 WEIGHT= 15305 LBS
012689|0824-0833 ( 0.150) BK2 |10x120|10x140| 8x150| 8x170
|0834-0839 ( 0.083) BK1 |10x120| 8x130| 8x140| 8x150
|0840-0845 ( 0.083) TC6 |10x 1|10x 1|10x 1|10x 1
|0846-0850 ( 0.067) TR1 |12x135|10x135| 8x155| 8x155|10x155
|0851-0855 ( 0.067) AB4 |45x 1|30x 1|25x 1
--------------------------------------------------------------------------
TOTAL ET= 0.45 HRS SETS=20 REPS= 258 WEIGHT= 16860 LBS
<< OVERALL TOTALS FOR KASE.TRK >>
SESSIONS | 39
TIME | 25.67 HRS ( 0.66)
SETS | 945 ( 24)
REPS | 10381 ( 266)
WEIGHT | 350.0 TONS ( 17947LBS)
TIME UTILIZATION (%) | AEROBIC=17.1 FREE WEIGHTS=63.0 MACHINES=19.9
┌─────────────────────────────────────────────────────────────────────────────────┐
│ TRAINER/II - VERSION 8K28 D E T A I L A C T I V I T Y L I S T I N G │
└─────────────────────────────────────────────────────────────────────────────────┘
-------CURRENT MONTH------- -------PREVIOUS MONTH------ --------FILE TO DATE-------
BODYPART HRS. SETS REPS WEIGHT HRS. SETS REPS WEIGHT HRS. SETS REPS WEIGHT
====================================================================================================
ABS...... 1.1 46 1270 1270 0.5 19 535 535 1.8 76 2180 2180
BICEPS... 1.3 55 490 32135 0.9 39 351 21570 3.1 126 1141 70875
BACK..... 1.1 45 387 48544 1.1 47 486 47137 2.9 125 1197 125658
CALVES... 0.4 20 217 21530 0.2 10 133 10230 0.9 42 494 43560
CHEST.... 2.0 63 537 57040 1.0 42 347 41945 4.5 165 1388 151635
FOREARMS. 0.2 13 136 9400 0.3 20 257 16505 0.7 45 535 34405
DELTS.... 0.4 23 211 7715 0.5 26 228 9285 1.4 72 627 25540
QUADS.... 1.3 44 425 38780 1.3 47 417 48240 3.6 131 1187 123505
TRICEPS.. 0.8 49 528 23354 0.4 32 354 16782 1.4 100 1074 49047
TRAPS.... 0.3 21 232 34460 0.4 19 216 27575 0.9 51 558 73515
TOTALS... 10.1 379 4433 274228 6.9 301 3324 239804 25.7 933 10381 699920
BY PERCENTAGE
-------CURRENT MONTH------- -------PREVIOUS MONTH------ --------FILE TO DATE-------
BODYPART HRS. SETS REPS WEIGHT HRS. SETS REPS WEIGHT HRS. SETS REPS WEIGHT
====================================================================================================
ABS...... 10.5 12.1 28.6 0.5 6.6 6.3 16.1 0.2 7.0 8.1 21.0 0.3
BICEPS... 13.0 14.5 11.1 11.7 13.6 13.0 10.6 9.0 12.1 13.5 11.0 10.1
BACK..... 11.0 11.9 8.7 17.7 15.6 15.6 14.6 19.7 11.4 13.4 11.5 18.0
CALVES... 3.9 5.3 4.9 7.9 2.7 3.3 4.0 4.3 3.4 4.5 4.8 6.2
CHEST.... 19.5 16.6 12.1 20.8 14.1 14.0 10.4 17.5 17.7 17.7 13.4 21.7
FOREARMS. 2.0 3.4 3.1 3.4 4.6 6.6 7.7 6.9 2.8 4.8 5.2 4.9
DELTS.... 3.6 6.1 4.8 2.8 7.1 8.6 6.9 3.9 5.6 7.7 6.0 3.6
QUADS.... 12.6 11.6 9.6 14.1 18.2 15.6 12.5 20.1 13.9 14.0 11.4 17.6
TRICEPS.. 7.4 12.9 11.9 8.5 6.3 10.6 10.6 7.0 5.6 10.7 10.3 7.0
TRAPS.... 3.3 5.5 5.2 12.6 5.8 6.3 6.5 11.5 3.4 5.5 5.4 10.5
┌─────────────────────────────────────────────────────────────────────────────────┐
│ TRAINER/II - VERSION 8K28 D E T A I L A C T I V I T Y L I S T I N G │
└─────────────────────────────────────────────────────────────────────────────────┘
KASE.TRK WED-28/NOV/90
----------TOTAL ON FILE------------ ------AVERAGES------ ------MAXIMUMS------
BODYPART/EXERCISE OCC. HRS. SETS REPS WEIGHT MIN. SETS REPS WGT MIN. SETS REPS WGT
===============================================================================================================
** ABS **
CRUNCHES...................... 2 0.20 6 300 300 6.0 3.0 50 1 6.0 3 150 1
LEG CANTILEVERS............... 3 0.20 12 145 145 4.0 4.0 12 1 6.0 5 50 1
INVERTED CRUNCHES.............15 1.40 58 1735 1735 5.6 3.9 30 1 9.0 6 155 1
** BICEPS **
STRAIGHT BAR CURLS............10 1.20 53 493 36500 7.2 5.3 9 74 9.0 6 61 105
EZ CURLS...................... 2 0.30 10 100 7500 9.0 5.0 10 75 10.0 5 56 95
DB CURLS...................... 9 1.07 40 320 11015 7.1 4.4 8 34 9.0 5 43 45
PREACHERS..................... 5 0.47 20 204 15380 5.6 4.0 10 75 7.0 5 60 95
CONCENTRATED DB CURLS......... 1 0.07 3 24 480 4.0 3.0 8 20 4.0 3 24 20
** BACK/LATS **
PULLDOWNS..................... 8 0.75 38 345 44680 5.6 4.8 9 130 7.0 6 55 170
SEATED PULLS.................. 9 1.05 40 391 50360 7.0 4.4 10 129 9.0 5 55 170
BENT OVER ROWS................ 4 0.42 18 141 12690 6.2 4.5 8 90 8.0 5 41 120
CHINS......................... 2 0.12 7 60 5784 3.5 3.5 9 96 4.0 4 36 160
DEAD LIFTS.................... 2 0.27 9 76 11960 8.0 4.5 8 157 9.0 5 39 195
ROMAN CHAIR EXTENSIONS........ 3 0.32 13 184 184 6.3 4.3 14 1 7.0 5 67 1
** CALVES **
SEATED RAISERS................ 8 0.80 39 462 41240 6.0 4.9 12 89 7.0 6 67 160
STANDING RAISERS.............. 1 0.08 3 32 2320 5.0 3.0 11 73 5.0 3 32 80
** CHEST **
BENCH PRESS...................11 1.93 60 477 70765 10.5 5.5 8 148 30.0 9 59 205
BENCH PRESS-INCLN............. 7 0.73 29 222 26840 6.3 4.1 8 121 7.0 5 38 145
BENCH PRESS-DECLN............. 4 0.43 16 144 19200 6.5 4.0 9 133 8.0 5 44 175
PEK-DEK....................... 6 0.62 27 263 24520 6.2 4.5 10 93 9.0 5 50 120
DB-FLYES...................... 2 0.22 10 97 3600 6.5 5.0 10 37 7.0 5 51 50
DB-FLYES/INCLN................ 5 0.60 23 185 6710 7.2 4.6 8 36 9.0 5 44 45
** DELTS/SHOULDERS **
FRONT RAISE-STR.BAR........... 2 0.15 10 88 5660 4.5 5.0 9 64 5.0 6 52 75
SIDE DB RAISES................ 8 0.70 35 328 7325 5.2 4.4 9 22 12.0 5 50 25
SEATED PRESS-FREE BAR......... 2 0.20 9 71 6305 6.0 4.5 8 89 7.0 5 40 95
SEATED PRESS-SMITH MACHINE.... 2 0.17 9 62 3710 5.0 4.5 7 60 7.0 5 34 85
1 ARM CABLE RAISES............ 2 0.22 9 78 2540 6.5 4.5 9 33 7.0 5 42 40
** FOREARMS **
STR.BAR WRIST CURLS........... 6 0.45 28 357 23765 4.5 4.7 13 67 6.0 5 82 85
STR.BAR REVERSE CURLS......... 3 0.22 13 128 8300 4.3 4.3 10 65 5.0 5 48 75
DB WRIST CURLS................ 1 0.05 4 50 2340 3.0 4.0 13 47 3.0 4 50 50
┌─────────────────────────────────────────────────────────────────────────────────┐
│ TRAINER/II - VERSION 8K28 D E T A I L A C T I V I T Y L I S T I N G │
└─────────────────────────────────────────────────────────────────────────────────┘
KASE.TRK WED-28/NOV/90
** QUADS/LEG BICEPS **
SQUATS........................ 8 1.28 36 338 56170 9.6 4.5 9 166 12.0 5 48 245
LEG EXTENSIONS................ 9 0.98 48 413 37310 6.6 5.3 9 90 7.0 7 59 170
HACKS......................... 1 0.13 4 43 3735 8.0 4.0 11 87 8.0 4 43 145
LEG CURLS-PRONE............... 8 0.97 36 335 17490 7.3 4.5 9 52 9.0 6 49 100
LEG CURLS-STANDING............ 1 0.03 2 14 420 2.0 2.0 7 30 2.0 2 14 30
INV.LEG PRESS................. 1 0.17 5 44 8380 10.0 5.0 9 190 10.0 5 44 250
** TRICEPS **
CABLE PUSHDOWNS...............13 0.87 65 747 39740 4.0 5.0 11 53 6.0 8 89 80
OVRHEAD STR.BAR............... 3 0.20 12 110 5570 4.0 4.0 9 51 4.0 4 40 55
HANGING DIPS.................. 3 0.18 11 97 97 3.7 3.7 9 1 4.0 4 42 1
SEATED DIPS................... 1 0.08 4 40 40 5.0 4.0 10 1 5.0 4 40 1
OVRHEAD CABLE EXTENSIONS...... 2 0.10 8 80 3600 3.0 4.0 10 45 4.0 4 40 50
** TRAPS **
SHRUGS........................ 8 0.70 42 461 67855 5.3 5.3 11 147 7.0 6 69 195
DB-SHRUGS..................... 2 0.18 9 97 5660 5.5 4.5 11 58 7.0 5 52 75
TOTAL AVAILABLE DAYS: 78
WORKOUTS PROCESSED : 39
FREQUENCY PCT. > 50.0 (ie. You're working-out 3.5 days per 7 day week)
TOTAL TIME SPENT : 29.983
TOTAL ACTIVE TIME : 25.667
EFFICIENCY PCT.> 85.6 (ie. You're averaging 6.6 idle minutes/work-out)
YEARLY PROJECTIONS At this rate you will...
* Go to the gym 182 times
* Spend approximately 140 hours there
(although 20 hours will be spent idle)
* Add 0.3 years to your life each year
* Potential Gain Over 30 years : 5.6 additional years