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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 262/172/??? |
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