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Food & Exercise -- 12/17/2004
Didn't go into the office today. Ran a bunch of errands -- went to
the gym mid-afternoon. Food: * 8:45 (home): 2 poached eggs on 1 slice whole wheat toast w/ 3 slices melted f/f cheese; 2 bite-sized chocolate & peanut butter candies * 1:00 (restaurant): 157g grilled salmon; 2 oz. green beans; 1/2 cup lettuce and tomato salad w/ 1 tsp Italian dressing {They gave me tons of salmon; I ate half and brought the rest home.} * 5:00 (post-workout, driving to massage): energy bar, plus a free sample size of another type of energy bar * 9:00 (home): turkey burger on whole wheat English muffin w/ 2 slices f/f cheese, pickle slices, and catsup * 11:00 (home -- planned): 1 oz. mixed nuts Totals: 1541 calories, 65g fat (38%), 105g carbs (27%), 130g protein (34%) 2:30 -- Exercise (back, abs, etc., cardio): * Pull-up slow negatives: 1x5 * Machine-assisted pull-ups: 1x6x40; 1x3x30; 1x1x20; 1 partial at 15 * Romanian deadlifts: 1x8x65; 1x8x75; 2x8x85 * Reverse hypers on Swiss ball: 2x15 * Hammer crunches on Swiss ball w/ 20 lb. DB: 2x30 * Overhead squats holding 8 lb. body bar (it's not about the weight) standing on BOSU ball (rounded side): 3x10, moving my grip in just a little bit on each set -- work on shoulder and back flexibility, plus balance * Treadmill: 1 mile run, alternating 6.2 mph for a min, then 6.1 for a minute -- Did the mile in 9:46 -- my fastest so far. Chris 262/134/ (135-145) |
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