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Food & Exercise -- 9/14/2004
Food:
6:30 (driving to gym): read-to-drink chocolate protein shake 9:00 (work -- from office cafeteria): 2 fried eggs; 1 piece multi-grain bread w/ butter 12:00 (work -- brought chicken & salad dressing from home): salad w/ 86g chicken breast, 1 cup mixed greens, 1/2 cup fruit (strawberries, grapes), a few pieces each of broccoli, cauliflower, tomato, mushrooms, carrots, 1 tsp sunflower seeds, 1 hard-boiled egg, 2 tbsp f/f poppyseed dressing 3:00 (work -- brought from home): 1 cup f/f, s/f peach yogurt 5:15 (driving home); energy bar 7:30 (home): turkey burger on 1 slice whole grain bread w/ 2 slices melted f/f cheese; 2 ears of corn on the cob 10:00 (home -- planned): 3/4 cup ricotta cheese w/ some s/f dulce du leche syrup Totals: 1598 calories, 40g fat (22%), 157g carbs (39%), 152g protein (38%) Exercise: 7:00 a.m. -- bench, shoulders, arms: Bench: 1x10x45; 1x10x65; 1x5x65 fast; 1x3x65 fast; 1x5x85; 1x3x105; 1x2x125; 3x1x135; 2x5x95 Machine shoulder press, one arm at a time: 2x10x20 DB shoulder press seated on Swiss ball: -- one-armed: 1x10x10 -- two-armed: 1x10x17.5s Standing overhead triceps extension w/ EZ curl bar: 2x10x35; 1x3x45 (Could have done more with 45; Tom just wanted to see if I could handle it with okay form. In all of these overhead things, it's a struggle to use my left arm comparably to the right, as that's the one with the bad shoulder.) Triceps pressdowns: 1x7x6 plates; 1x10x6 plates Preacher curls on plate-loaded machine: 1x15 w/ 15 lbs. added; 1x7 w/ 25 lbs. added (Don't know weight of the mechanism -- not a lot.) 12:45 -- 3.5 mile brisk walk Forgot my pedometer today! Chris 262/137/ (145-150) |
#2
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Well, I was confused about the date. This is what I ate today, not my
plan for tomorrow :-) Chris |
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