Food & Exercise -- 12/16/2003

Food:

9:00 (home): 26g All Bran cereal, 26g Just Right cereal, 22g whey
protein, 1 cup skim milk

12:00 (meeting food): sandwich w/ 2 slices whole wheat bread, 1 oz.
ham, 2 oz. turkey, 1/2 oz. swiss cheese; tossed salad w/ 1 tbs Italian
dressing

2:30 (driving to gym): 1 cup red grapes

6:30 (driving home): energy bar

7:45 (home): turkey soup (1 1/2 oz. turkey, 3 oz. veggies, broth);
salad (greens + 2 oz. chicken breast)

10:45 (home): apple; 3 slices f/f cheese

Totals: 1314 calories, 25g fat (17%), 173g carbs (53%), 114g protein
(35%) -- Kind of low, but I will be eating more tomorrow, and I'm not
hungry for more this evening.

3:00 -- Exercise:

Shoulder warmups: various plate raises, overhead squats w/ broomstick

Clean warmup: 2 x (1 power clean, 5 front squats) x 15kg/33lbs

Clean classic: 1x5x25/55; 2x3x30/66; 4x3x35/77

Snatch pulls: 1x5x20/44; 2x5x30/66; 2x5x35/77

Front squats: 1x5x20/44; 2x5x30/66; 1x5x35/77; 1x5x40/88

Back hyperextensions: 2x15, holding 5 lb. DB in each hand

Abs: 3x15 crunches holding a 10 lb. plate at arms' length, with Ahmed
standing on my toes and holding a hand overhead for me to touch with
the plate

Cardio: 10 minutes on stair stepper, rolling hills program, level 3;
10 minutes on bike, random program, level 5, average speed 97 rpm; 10
minutes on elliptical trainer, random program, level 3, average speed
52 rpm {I'd rather run, but my knees were a tad sore -- probably due
to incline running yesterday -- so I didn't want to push it.}

Chris
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