Physical Activity Journal

Week : 1

Exercise Habits Rest Habits

Day, Date Amount Sleep time Nap time
Time
Exercise / Physical Activities (repititions / sets / times / ( ..:.. - ..:..) / (..:.. - ..:..) /
(minutes)
laps, etc) amount amount
Monday, 18 September 2023 Morning Walk 8 km 2 1/2 hour 00:00 – 4:30 / -
4 hours 30 minutes
Tuesday, 19 September 2023 20 jumping jacks 3 sets 40 minutes 00:00 – 06:00 / -
20 burpees 6 hours 00 minutes
10 push ups
Wednesday, 20 September Cycling 28 km 1 hours 45 mins 00:00 – 4:30 / -
2023 4 hours 30 minutes
Thursday, 21 September - - - 00:00 – 06:00 / -
2023 6 hours 00 minutes
Friday, 22 September 2023 Afternoon Walk 3 sets 2 hours 00:00 – 4:30 / -
4 hours 30 minutes
Saturday, 23 September 2023 Dusk Walk 11-15 km 2-3 hours 00:00 – 8:00 / -
8 hours
Sunday, 24 September 2023 - - - 00:30 – 7:30 / -
7 hours

Student’s reflection:

Saya sangat suka sightseeing. oleh karena itu saya memilih kardio sebagai olahraga utama saya. di hari senin sampai jumat saya suka jalan pagi serta jalan sore di
dareah karawaci jalur uph menuju beverly golf dan balik ke uph. di hari sabtu, saya jalan sore di daerah central park dan greenville.
 Physical Activity Journal

Week : 2

Exercise Habits Rest Habits

Day, Date Amount Sleep time Nap time
Time
Exercise / Physical Activities (repititions / sets / times / ( ..:.. - ..:..) / (..:.. - ..:..) /
(minutes)
laps, etc) amount amount
Monday, 25 September 2023 Morning Walk 8 km 2 1/2 hour 00:00 – 4:30 / -
4 hours 30 minutes
Tuesday, 26 September 2023 20 jumping jacks 3 sets 40 minutes 00:00 – 06:00 / -
20 burpees 6 hours 00 minutes
10 push ups
Wednesday, 27 September Cycling 28 km 1 hours 45 mins 00:00 – 4:30 / -
2023 4 hours 30 minutes
Thursday, 28 September - - - 00:00 – 06:00 / -
2023 6 hours 00 minutes
Friday, 29 September 2023 Afternoon Walk 3 sets 2 hours 00:00 – 4:30 / -
4 hours 30 minutes
Saturday, 30 September 2023 Dusk Walk 11-15 km 2-3 hours 00:00 – 8:00 / -
8 hours
Sunday, 1 October 2023 - - - 00:30 – 7:30 / -
7 hours

Student’s reflection:
 Saya sangat suka sightseeing. oleh karena itu saya memilih kardio sebagai olahraga utama saya. di hari senin sampai jumat saya suka jalan pagi serta jalan sore di
dareah karawaci jalur uph menuju beverly golf dan balik ke uph. di hari sabtu, saya jalan sore di daerah central park dan greenville.

Meal Planning Journal

Week:

Meal 1 Snack 1 Meal 2 Snack 2 Meal 3

Day, Date
(menu & time) (menu & time) (menu & time) (menu & time) (menu & time)

Monday, 11 September 09:30

Nasi 17:00 14:00 20:00
-
2023 Sayur bayam Chocolate cake Spaghetti carbonara Energy bar, pisang
Ayam goreng
Tuesday, 12 September
11:00 13:00 17:00 19:00
-
2023 KFC Boba Fresh Milk Cesar Salad Wrap Wortel rebus

Wednesday, 13 20:00
Ikan tuna
09:00 14:00
September 2023 - - Tempe goreng
Nasi uduk Nasi lemak
Sayur bayam
Labu siam rebus
Thursday, 14
10:00 11:00 16:00 18:00
-
September 2023 Nasi kuning Pisang Nasi campur Donat
 Friday, 15 September 19:30
08:30
13:30 12:00 Nasi
Roti + selai kacang -
2023 Kopi gula aren Sushi Udang
Susu
Sayur sawi rebus
Saturday, 16 September
08:00 10:00 12:30 18:30
-
2023 Bubur ayam Marie crackers Sandwich ayam Mie goreng seafood

Sunday, 17 September
08:30 12:30
10:00 17:30
Scones Ayam panggang + -
2023 Pisang Bihun rebus ayam
Cappuccino mashed potatoes

Lecturer’s comment: