Using Your Workout Log
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- Rachel Richard
- 7 years ago
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Transcription
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2 D k W... k W g Sg 20 v D V Tb f C Ug Y Wk Lg... 1 Mv... 2 N... 4 Sppm Sg Tg/Wgfg W W S Y Scc! Dy Lg Pg.
3 Ug Y Wk Lg Hw my p y g c bc? Hw g My c? W ff f xc y c wk, c b mpb mmb kp ck f, pcy v g p f m. T w y w wk g cm. Hvg cv gz c f y wk cc g y y g-m pg. By cg y wk y, y b b m w y c p yf, wc mc gp m fc, wc gvg y b. Cf ckg c y w p y mxmz y m ff gym. S, y c ffc, y y g bk b w y f gym w y k m. Y wk g c p y b p ck y wk. Bf y gym, k bck y pv wk p wc mc gp y b gg c/m g f y c wk. My f pf w w xc y w b g bf y g gym. T cmmm c p kp y fc y g mv cmp y f wk. Y wk g w b vb c f y f gym. Wkg mj p f cvg y g, b, mv, ppm ky cc. R g cy pg f mp fm b bc, gg yg mv, pp ppm pcfc xc f cmm. Ry g? G! R g f vc, pg y wk, g y bk w. Fm f wk y g, y b y wy w w y. 1
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5 c f by f, pwg b mc j b vyg. If w pv b w cb f wk f, b my p g p f f f f gwg pg mc. T m fm f cby: g, c, fb. Sg mp fm f cby f y f, vgb, mk pc. Smp cby qck c f gy f by c g k c (f b g my f), fc (f my f), gc (f m p f), m (f g), c (f mk mk pc). Sf k, y, f jc, my c vy g mp g. NUTRITION T b mc, f, cp y by, xc. Hwv, g c, bc j mp f gg. Y wk gym - y g b y pg! Pp v y cc. F y by f. W y p y m bg mpc y g f y wk. If y f y wk gg g, b y g, w y g ( g) my b bm. Kpg ck f y y f k c p y mk y gg y m y f g. Cby Cby mc f y my p-b f, w pc f by f mfc. Cb g b p m bc g my c w wg g. B,, vy by cby fc pk. Cby m Af wk, y by my v x f gy. Smp g g f wk qcky y by ppy f b gy c p y by v bkg w mc f gy. A p k, g f f jc, f f f g cc. W cmm kpg p pw y gym bg ck pv m f pwk cb g. Sc c cmpx cby f y vgb, g, y b, my f. Sc cmpx bc y bk w by by mp g. T pc k m m, wg c ppy by w g, m gy mp g. F g c c b, c, p, p, c, b. Cmpx cby b p f y p-wk pwk m. P-wk cb pv g-m gy y by kp y pfmg y pk g g wk. P-wk cb w y by ppy f gy y f y. Fb Dy fb c cby; wv, g p g by bb. W f, w vgb, w g ypcy vy g fb,, p y f f fw c. If y yg c wg, cg fb-c f w pp y g by pg y c y g. W fb f vy y, y v g mc fb y p-wk m my c mc cmpg g y xc. I, c fb y p-wk ck m kp y fg f g f y y. 4 5
6 P P cc f by c gw, p, mc. P mk p k, b,,, mc m f b. M mpy f bg mc, p p mg g f wk. T p pc w mc gw, b y f by g p. Y by pcfc p qm w p y z y f y wk c. If y wk fv m y p wk, y b 0.55 gm f p p p f y wg. If y wkg 3-5 y p wk, m g 0.45 gm f p p p p y. S, f y 175 b. m wkg y p wk, y g b 80 gm f p y vy y. A y by bcm g, y my c m c xpc mc gw. B pc y p cmp v c f y. F y by pm p y, y b cmg p w vy m. T bc y by c y pc c m f p m. Eg f y y p c w y fc f bg p b mc-bg. I pcy mp cm p f y wk p y mc. pyc ccc ( wy y by mbz m). M f m mp c m gy f. Exmp f f g f c c, b,, fy m. I c, f ypcy q m mp. F g f c v,, vc, c. U f (cg m py) c b m f f, v w pv bf fm f. T f ff cmc c v b w cy k cy c pbm. N y cmm y kp v f f y b mmm. T f m b c b, cck b pckg f fy v f wv pb. Omg-3 fy c v b m pg y, b f pp f f. Ty p gfcy bf vg pv mpc fmm, mm ym, b fcg. Omg-3 c m fy c c b pc by by f m cm fm. G c c fy f k m,, wf. Ufy, p c q. Vg w v m gg g k f p f pm mc bg. Ny, m p (k cck) m cmp p c pcfc m c g pp f y by. N b c b g c f p; wv, y v m pp f bg bck. If y c, c m p (m y) w pb. Dy F F cmp cc y m p v f by mj gy. I g gy, f mp f mg by mp, pcg g g, pmg y c fcg, mg my mp fc. Sm f mp c f fy c, wc v m pv bf. Tf, v g m pp c f w y, cy c. S f, f, f ff v wy. O bc v, cmc c m p cg 6 7
7 W Hy Hy cc pfmg, fg, kg y b. W cc f y by mbm f cc f y mc g xc. Hwv, w cy g w fm b. I v g b, g w, g by m f w. T vg 10 cp f w vg y. Hwv, f y wkg m vm, y c mc 8 cp m. Y y bf, g, f xc. Ab 3 (ppx. 13 cp) f f p y f m b 2.2 (ppx. 9 cp) f wm cmm. Y pbby gg b 20% f y fm f y. If y wkg, y c y w k ff f g w. Excy w mc y p w mc y w ( mp y f y xc). Ecy (k m) g w, pg yf w p k f xc m cc. Dy cc w y by g g w xc m, cy fc. T f ympm f y my c y m, fg,, y k, c, cp, zz. C g-c g g y; k yw c ypcy c y. M m y y w -y. Sv c w m mc. T b f g y kg w cy g y. Kp g y k w b y c gym bg c m. Evyg Bc Nw y fm w mj mc-, y kw y m f f m y vyy. B w mc f c y? A f c, w p. I w p y pcfc g, y c f v, y z, y mbm, mg vb. F xmp, qm f m yg b mc g bgg ff wy fm f m yg by f fc g. F, y j y y k y by c gw cg. F b, y cc www. FcFc.cm m f y pcfc by g. I bcg mc-, y kp y g ky vm m y. I pg y gy, xc c c y by ppy f mp vm m. Tkg y mvm, pcy g f cv fy, f g. Omg-3 ppm bfc f cv by. Rc y gg q EPA/DHA (yp f mg-3) v py vyg fm gy pc b xyg vpm gg mm ym. M f g q mg-3 fm (f k f,, fx g c), ppmg bc w mg-3 ppm c b m cc m y g. C M W v fy kp bc mc pb. Hwv, k y, w y m: mm w cv jk f k c cm, pzz, c, cck wg. Bg f fv gg wk gy. I, m ky m. W k g pc c m vy wk ppy g fv. Cg v c m fm m--m c b m gy. H wy: Y ky bg. Sc y f bc bg c f g c mj b. Awg yf v f pc y cv fm m m c c cc f mj, pg-g bg pmp by, x, v j bm w y c. I, m w c p y v 2,000 c bg. Y m ky ck y p. T w wy b y mp. W y pg bky wy wk, gg k f w c, j gg f k w gy, mpb yf fm y (b c) f. N c v mp, c yf m ck g. Y g p f y ck c 90% f m. Occ c m w y v y fv w y w qg w p f g. Y g x gy f gym. Fg gg? Y cmmm cg c my b bm. If y v b g f fw wk, y fg my b f w v f gycg y mc. Y mc gycg f gy pp m g xc. Lw v c fg wk g y wk. A c m pv x c cb y by. T c p m f y gycg p gv y x gy y 8 9
8 10 11 g. Y v p y mbm. W y fwg c, y by c v w w y mbm. Ev g y kw y yg m by f, y by my b wkg g y by yg fc w v xp fw c. Pvg x c w c m c cf y by p kck y mbm bck g. T p y by g ccm g w c mk gg. N Tckg Tckg y y m f k c b mp ckg y wk. A w y y wk g, y b b c p fy w y m fc. Fm, y b b j y y c g b by, f. Pg wg w w y gg bf y c p y v p p jk f bg. Lcky, y b m pv f ky fm y b kg f: c, f (cg ), cby, fb, p. Tk c k y vg z mmb f y b y m w! F y, m m b f f c c y g! F c p m z v y w y, c c k c v w w w. F c F c. c m / N w. Smp D/N P M C F (gm) P (gm) Cb (gm) 2-3 Egg, 1 cp Om 10 z. OJ 200/ / / / B, App Tbp P B & 2 Tbp Jy W W z. L R M 1 cp Bw Rc 1 cp Sm Bcc T f y: Icgy pp y, p ppm c b mp p f y wk cc. Lcky, my f, ffcv, vy c wk ppm vb y c p p y pg mpv y f w vy f g. AFcFc,wcmm vgbp w p m m g x p y f m p p m. O p c c p v y b y w w b m c f, b f, c v q c k y, p m y b y, p f m g v w x p v g y. C m b w g w k g, p p p p m c p y b, f. B y c g F c F c p p m, y j g g p f m w m w w v f f c p c v m f w k, m m p y,. T f f f g ffcfcppm,vwww.fcfc.cm/pc. SUPPLEMENTS
9 mpy by My c mc gym v m. Y c ck y, y c v m, p m y c yw ( f m cc). W wkg, pcy cck y yg c 65% g c c cg cy j. D m f m y pg g pcfc c. H c? Hg f 20 m mk w y w. Oy y kw w my c y b mk c wk b f y. Rmmb, 4 c vy gm f cby 9 vy gm f f. B w yf g c kp y c v w y w m b. Fqcy f w f y g c. T g y cvc ym pm p, g-y xc cmm v m p wk. T pm m f y w p y g. Rmmb, j k g g, y y fm c, w. CARDIO Y wk gym. Mk y wg ff by y v p m, gy, w c. cy p gg, f, cp k w w ff mc y v b. I by pg y by b ff w f mc. N y c gv y mc f y w, b y g b bf f y, w. I, v f y pf g g, c w w y m ff. Iy, D, Fqcy I vg y c, y,, fqcy m b c. Cmb ff wy, vb c pc gfcy ff. Iy f pcg f y mxmm y cg g y c xc. Mxmm mb f m y c b m. M xp g pm (g) kp y f f bg 65% f mxmm. T cc ppxmy, y c bc y g fm 220 Wc c p b f m? T pfc c p f vyby. Sm pp k g, k cycg, k jmpg p, m pp k y f! T b f, g y-v g (HIIT) b w b vy ccf. H mp wk y c y f y k m: By Wg Sq: 24 p By Wg Ag Lg: 12 p c g By Wg Sp Jmp: 24 p c g By Wg Jmp Sq: 12 p Tm yf y pfm 1 f c f. R f m m f m k y pfm bf g. If y k m bk, y f c pgm: O m, wm p f 5 m. E by g p v g y m my cg p, pfm cgg p f c, p w jg/ f wk f c, bg bck p p g
10 /..cm/t c cf.f c f www Y? pc mc k y f cc, c, c W y k c c c, c A vy w. C p f 20 m ( g y c g). If y bk, pfm 45 c f g-y bkg, f 45 c. C p 5 m m. D w bk c w. Y f yf wg k pg, b y v b mc m f y w v w w, g jg bk. D xpc fw p HIIT xc w g fg g y p f gy! S y bf f y c wk? Ty, xp v y b m c p 24 f y wk f y mg bf y wk. Hv mg m k pc f f pw m. T c p pv y mc w f y b g b, g c. D cm f f, g, ( v mc cmpg cy c) gv yf g! W b g c bf f y wg wk? W, f y wkg m mc gp b y c wg m y, c f. Ow, m! D w mv y. F m pp, gg c f wy f p m y gym g wk g. O v f p fm c p g f. Ty b wy w wk b f y. y c y cy b m w m S x pg f m f m cmm xc. C B Dg Exc, Sp, Acvy Exc, Sp, Acvy (1 ) 130 b. 155 b. 180 b. 205 b. Cycg, mp, g Cycg, mp, m Cycg, mp, vg Cycg, mp, vy f Sy cycg, g Sy cycg, m Sy cycg, vg Sy cycg, vy f Cc g, m y S mc Rg, 12 m. m Rg, 10 m. m Rg, 8.5 m. m Rg, 7 m. m Jmpg p, m Jmpg p, f Swmmg p, g, w Swmmg p, g, f Bkb gm, cmpv Bkb gm, pcc Fb, -cmpv Fb T
11 c f F c F 3) Kp b fwg. O -fg y, kp y mc cv. Ty g m g c c b fw f b cvy. Avy, pfm m f m xc y my, b j 25% f m mx wg. 4) F mvm wk m mc. W y f wy, y f fw f y mc fb c. Lfg f c fc y by cv m mc fb. T bg, cc m c w y fg. Oy mv f y c ccy pfm xc v jy. 5) Pp cq ky. If y g pp fm cq y f, y w b pg bf y b pg y by g k f jy. If y b c f mc, k c mv f y g ccy. Wcg yf m c p y pfc y fm. STRENGTH TRAINING/ WEIGHTLIFTING T c w c y m f b xc p b f y mj mc gp. C c fc ff mc gp ff y v v-g. Y c cp xc b w m cmpc f y pg. A c cmmm g g w v y y wy g mc g. H m g wk p kp m m w vc y : 1) D vx yf. S ff g m wg c wg g cm y f y mxmm. Y gym mp yby; y g g,, m g y v f yf. 2) Rmp p wy. W cg wg f, g p m cm y m g v f wg f y c g. Tg w -vy -g wg w m y pg c jy
12 Hw D T Exc Dmbb Fy 1) Sg p: Gpg w mbb, fc p bc. H mbb v y c w m gy b, pm fcg c bw pg w. 2) Bg mbb w c fy c w g m gy b. 3) Pfm ggg m g p. By Wg C Dp 1) Sg p: M yf w p b w bq gp ( b b g pm). T b bv k p b gy b. 2) Lw by by bg m bw p w. 3) W g c f c, p by bck p g p. Wg Sw-B Cc 1) Sg p: Gp wg p b y. S xc/w-b. Wk fw b w yg bck f c f b. T g ff b k p b. 2) Fx w pfm cc p. Dmbb Kckbck 1) Sg p: K v bc w f k bc. Hv g f f f b fw p y p w f. Gp g wg g c pp m p f. 2) Ex m g, b bck g p. Swc m f w m. Rcg Mc-B Lg 1) Sg p: S w g mc b bv y g w g m. 2) Sp fw w g g w bgg w b w y f c p y f f. R p. Ov Sm 1) Sg p. S w g bcg mc b bv y. 2) Tw b f bc p f f y cc. R g p. W Cmb 1) If vb, cmbg w f 1-2 m. Ow, cmbg w mc z b m g f 1-2 m. Sc R 1) Mk mk f p y g p v qy pc (~5-10m) p f f y. 2) Bg by g y 1 cckp, bckw y, 2 cck p, bck g, y c y 3 cckp bck. *If y v m c, c ( ). Twg Dmbb S P 1) Sg p: S g wg x y, pm w. 2) A y p wg pw m cmpy x, y c. 3) R bck y wg g p. Rv w c f x. Lyg Mc-B Wcp 1) Sg p: L fc-p bc gp mc b w b v y g. 2) P b w v y f k g p. Rp f x. W-Gp L. Pw 1) Sg p: S w g pp f p cb mc. Gp cb b bv y w w gp; m b fy x. 2) P b w c pp c. R g p. Sw-B Cc w Mc-B T 1) L xc/w b w y m x p y m x p y w g mc b w b. 2) Pfm cc mv y c p f cc, b p f f y bv y. 3) Cc b bck w g p
13 Jmp Sq 1) Fm g g p, w y by by bg y k kpg y bck vy gy c y p f. 2) Fm p, c xpv jmp c g pb, bck q p g (g pp cq). Ovx Kckbck 1) Sg p: K v bc w f k bc. Hv g f f f b fw p y p w f. Gp g wg g c pp m p f. 2) Ex m g. A y bg c m f mvm, y pm fc cg bck f y fc y by f x. 3) P, wy g p. Swc m f w m. Hk Pcg Bg Pfm k pcg bg w c m. S Sc 1) S bm f c. R p 10 p, bck w. 2) Rp w 20, 30, 30, 20, 10 p c. R f 1-3 m bf x. by bg k cf c. Swc f x. Dmbb Df, C, & P 1) Sg p: Sq w g 2 mbb f. 2) S. W y fy g, pfm c w c m my. 3) A p f m f c, x y m pw y g. 4) Bg y m bck w p f c m. Lw bck w y g y q g p. Cb Cc 1) Sg p: K bw g-py cb. Gp cb p cm w b. Pc g, fx p p ypx. 2) Kpg p y, fx w bw cm w g, vy m m cc m. R g p. Bb W C 1) Sg p: Sg bc, gp bb ( mbb f bb vy) w pm p pc fm g. 2) C wg g y w, g p. Pfm f, fp pm v m. Uv Bb C 1) Sg p: Gp bb w -w gp b v c m f b. 2) Pfm f 8 c, wc p f p. Sg-Am Dmbb Sg 1) Sg p: Gp mbb g y g. Pc y m f bck, pm. 2) Sg y f mbb, g p. Swc f x. Sg-Lg Dmbb Cf R 1) Sg p: S cf bck w y b f f bck, c gg ff. Gp mbb. Pc w f pp. Rmv f fm bck g mbb by bg k. 2) R by xg k mc pb. Lw 24 25
14 c v f c k F v y w w w F v f.cm f, pk f c. I f fm y cf f.f v y f, fm y b mc, mp y by bk, y c v www cc cp, vw f pc w f p y q y my v. w b k f w wk p, w v w c w y f cc. 2 wk c p y g x 1 c F F g wk y c kw w b m W kw c! b y L cc, y pg, b T Y, w T cbk, y q by pg F pg y p y w m/..cm/t c cf.f www c cmmy c F, mmb F Fy WE WANT TO SEE YOU SUCCEED! G ck w p y w y pg w m v x 12 wk! 1. Ifm: Kwg pw. T m y c b, pp xc cq, ppm, b y b b p g f pgm f y g y by. W y g y fm fm xp pf (, pf, f cc, c),, mgz fm y f gym, m y b f, b y b b g mpv y p f pgm. S kp g p k q. 2. Y gm: Sy mv. Mg cc m f wkg mpvg y by mp kp y fc cmm. F m j 12 wk fm, w bcm fy. W mv y mpv y by w b q y. Fc y w g yf w pv cgm pp c w p y cc. 3. Sppm: Tk vg f qy ppm. Ty p ppm ff f ffcv wy pp y by p y g m b, f. F c mpv y cfc m y mv - ky ckg w y f pgm. Sppm w fm y by, b cmb w y wk gym cp kc, y w p y mpv y wk c y g f. 12-Wk Wg N Lg Wk 1 Wk 2 Wk 3 Wk 4 Wk 5 Wk 6 Wk 7 Wk 8 Wk 9 Wk 10 Wk 11 Wk 12 Wg N N G - F y g g! 1 Wk 1-3 Wk 4-6 Wk 7-9 Wk Cb (gm) P (gm) F (gm) T (c) 1. 4 c p gm f cby, 4 c p gm f p, 9 c p gm f f
15 Dy Lg Pg Wk #: Dy #: Dy Lg Pg Wk #: Dy #: Dy f Wk: S - M - T - W - T - F -S D: Tm: Dy f Wk: S - M - T - W - T - F -S D: Tm: Exc D C B Exc D C B Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p N: N:
16 Dy Lg Pg Wk #: Dy #: Dy Lg Pg Wk #: Dy #: Dy f Wk: S - M - T - W - T - F -S D: Tm: Dy f Wk: S - M - T - W - T - F -S D: Tm: Exc D C B Exc D C B Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p N: N:
17 Dy Lg Pg Wk #: Dy #: Dy Lg Pg Wk #: Dy #: Dy f Wk: S - M - T - W - T - F -S D: Tm: Dy f Wk: S - M - T - W - T - F -S D: Tm: Exc D C B Exc D C B Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p N: N:
18 Dy Lg Pg Wk #: Dy #: Dy Lg Pg Wk #: Dy #: Dy f Wk: S - M - T - W - T - F -S D: Tm: Dy f Wk: S - M - T - W - T - F -S D: Tm: Exc D C B Exc D C B Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p N: N:
19 Dy Lg Pg Wk #: Dy #: Dy Lg Pg Wk #: Dy #: Dy f Wk: S - M - T - W - T - F -S D: Tm: Dy f Wk: S - M - T - W - T - F -S D: Tm: Exc D C B Exc D C B Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p N: N:
20 Dy Lg Pg Wk #: Dy #: Dy Lg Pg Wk #: Dy #: Dy f Wk: S - M - T - W - T - F -S D: Tm: Dy f Wk: S - M - T - W - T - F -S D: Tm: Exc D C B Exc D C B Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p N: N:
21 Dy Lg Pg Wk #: Dy #: Dy Lg Pg Wk #: Dy #: Dy f Wk: S - M - T - W - T - F -S D: Tm: Dy f Wk: S - M - T - W - T - F -S D: Tm: Exc D C B Exc D C B Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p N: N:
22 Dy Lg Pg Wk #: Dy #: Dy Lg Pg Wk #: Dy #: Dy f Wk: S - M - T - W - T - F -S D: Tm: Dy f Wk: S - M - T - W - T - F -S D: Tm: Exc D C B Exc D C B Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p N: N:
23 Dy Lg Pg Wk #: Dy #: Dy Lg Pg Wk #: Dy #: Dy f Wk: S - M - T - W - T - F -S D: Tm: Dy f Wk: S - M - T - W - T - F -S D: Tm: Exc D C B Exc D C B Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p N: N:
24 Dy Lg Pg Wk #: Dy #: Dy Lg Pg Wk #: Dy #: Dy f Wk: S - M - T - W - T - F -S D: Tm: Dy f Wk: S - M - T - W - T - F -S D: Tm: Exc D C B Exc D C B Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p N: N:
25 Dy Lg Pg Wk #: Dy #: Dy Lg Pg Wk #: Dy #: Dy f Wk: S - M - T - W - T - F -S D: Tm: Dy f Wk: S - M - T - W - T - F -S D: Tm: Exc D C B Exc D C B Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p N: N:
26 Dy Lg Pg Wk #: Dy #: Dy Lg Pg Wk #: Dy #: Dy f Wk: S - M - T - W - T - F -S D: Tm: Dy f Wk: S - M - T - W - T - F -S D: Tm: Exc D C B Exc D C B Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p N: N:
27 Dy Lg Pg Wk #: Dy #: Dy Lg Pg Wk #: Dy #: Dy f Wk: S - M - T - W - T - F -S D: Tm: Dy f Wk: S - M - T - W - T - F -S D: Tm: Exc D C B Exc D C B Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p N: N:
28 Dy Lg Pg Wk #: Dy #: Dy Lg Pg Wk #: Dy #: Dy f Wk: S - M - T - W - T - F -S D: Tm: Dy f Wk: S - M - T - W - T - F -S D: Tm: Exc D C B Exc D C B Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p N: N:
29 Dy Lg Pg Wk #: Dy #: Dy Lg Pg Wk #: Dy #: Dy f Wk: S - M - T - W - T - F -S D: Tm: Dy f Wk: S - M - T - W - T - F -S D: Tm: Exc D C B Exc D C B Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p N: N:
30 Dy Lg Pg Wk #: Dy #: Dy Lg Pg Wk #: Dy #: Dy f Wk: S - M - T - W - T - F -S D: Tm: Dy f Wk: S - M - T - W - T - F -S D: Tm: Exc D C B Exc D C B Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p N: N:
31 Dy Lg Pg Wk #: Dy #: Dy Lg Pg Wk #: Dy #: Dy f Wk: S - M - T - W - T - F -S D: Tm: Dy f Wk: S - M - T - W - T - F -S D: Tm: Exc D C B Exc D C B Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p N: N:
32 Dy Lg Pg Wk #: Dy #: Dy Lg Pg Wk #: Dy #: Dy f Wk: S - M - T - W - T - F -S D: Tm: Dy f Wk: S - M - T - W - T - F -S D: Tm: Exc D C B Exc D C B Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p N: N:
33 Dy Lg Pg Wk #: Dy #: Dy Lg Pg Wk #: Dy #: Dy f Wk: S - M - T - W - T - F -S D: Tm: Dy f Wk: S - M - T - W - T - F -S D: Tm: Exc D C B Exc D C B Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p N: N:
34 Dy Lg Pg Wk #: Dy #: Dy Lg Pg Wk #: Dy #: Dy f Wk: S - M - T - W - T - F -S D: Tm: Dy f Wk: S - M - T - W - T - F -S D: Tm: Exc D C B Exc D C B Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p N: N:
35 Dy Lg Pg Wk #: Dy #: Dy Lg Pg Wk #: Dy #: Dy f Wk: S - M - T - W - T - F -S D: Tm: Dy f Wk: S - M - T - W - T - F -S D: Tm: Exc D C B Exc D C B Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p N: N:
36 Dy Lg Pg Wk #: Dy #: Dy Lg Pg Wk #: Dy #: Dy f Wk: S - M - T - W - T - F -S D: Tm: Dy f Wk: S - M - T - W - T - F -S D: Tm: Exc D C B Exc D C B Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p N: N:
37 Dy Lg Pg Wk #: Dy #: Dy Lg Pg Wk #: Dy #: Dy f Wk: S - M - T - W - T - F -S D: Tm: Dy f Wk: S - M - T - W - T - F -S D: Tm: Exc D C B Exc D C B Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p N: N:
38 Dy Lg Pg Wk #: Dy #: Dy Lg Pg Wk #: Dy #: Dy f Wk: S - M - T - W - T - F -S D: Tm: Dy f Wk: S - M - T - W - T - F -S D: Tm: Exc D C B Exc D C B Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p N: N:
39 Dy Lg Pg Wk #: Dy #: Dy Lg Pg Wk #: Dy #: Dy f Wk: S - M - T - W - T - F -S D: Tm: Dy f Wk: S - M - T - W - T - F -S D: Tm: Exc D C B Exc D C B Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p N: N:
40 Dy Lg Pg Wk #: Dy #: Dy Lg Pg Wk #: Dy #: Dy f Wk: S - M - T - W - T - F -S D: Tm: Dy f Wk: S - M - T - W - T - F -S D: Tm: Exc D C B Exc D C B Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p N: N:
41 Dy Lg Pg Wk #: Dy #: Dy Lg Pg Wk #: Dy #: Dy f Wk: S - M - T - W - T - F -S D: Tm: Dy f Wk: S - M - T - W - T - F -S D: Tm: Exc D C B Exc D C B Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p N: N:
42 Dy Lg Pg Wk #: Dy #: Dy Lg Pg Wk #: Dy #: Dy f Wk: S - M - T - W - T - F -S D: Tm: Dy f Wk: S - M - T - W - T - F -S D: Tm: Exc D C B Exc D C B Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p N: N:
43 Dy Lg Pg Wk #: Dy #: Dy Lg Pg Wk #: Dy #: Dy f Wk: S - M - T - W - T - F -S D: Tm: Dy f Wk: S - M - T - W - T - F -S D: Tm: Exc D C B Exc D C B Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p N: N:
44 Dy Lg Pg Wk #: Dy #: Dy Lg Pg Wk #: Dy #: Dy f Wk: S - M - T - W - T - F -S D: Tm: Dy f Wk: S - M - T - W - T - F -S D: Tm: Exc D C B Exc D C B Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p Sg Tg Exc S R P S 1 S 2 S 3 S 4 w p w p w p w p N: N:
45
Monitoring Call Center Applications with Application Response
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Compare the clothing in the Renaissance to the clothing now. Look up Renaissance architecture on the Internet and in books.
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Develop a Framework of Performance Measurement and Improvement System for Lean Manufacturing Activity
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