Food & Exercise -- 3/17/2004

Food:

8:00 (home): 1 1/2 cups oatmeal w/ 22g whey protein and 3 cut-up dates

10:30 (work, brought from home): apple

1:00 (office cafeteria): tuna sandwich on roll w/ 3 oz. tuna and 1
tbsp mayo; 1 small f/f yogurt

4:00 (work, brought from home); energy bar

8:00 (Japanese restaurant w/ Tom): 1 cup salad greens w/ 1 tbsp ginger
vinegar dressing; 1 cup miso soup; 1/10 cup edamame; 6 assorted pieces
sushi (eel, flying fish roe, salmon); one crab roll; 1/4 orange

Totals: 1636 calories, 31g fat (17%), 197g carbs (48%), 147g protein
(36%)

Exercise:

12:00 -- 2 mile walk

5:00 -- lifting and cross-training

Jerks in the cage: 2x5x15kg/33lbs; 2x3x20/44; 1x3x25/55; 1x2x30/66;
2x2x35/77; 2x1x40/88

Cross-training:
- stairmaster: 2 minutes level 2, 1 minute level 5, 1 minute level 2
- 10 pushups (from the toes ;-) -- shoulder is getting good enough
for these)
- 20 strides walking lunges
- 10 shoulder presses with elastic bands
- stairmaster: 2 minutes level 2, 1 minute level 6, 1 minute level 2
- 10 bodyweight squats
- 7 pushups (from the toes) with hands on little 3-lb dumbbells
- with the little dumbbells: 5 lateral raises, holding at top for
count of 10; 5 front raises, also holding for count of 10; 5 lateral
raises, also holding for count of 10
- stairmaster: 2 minutes level 2, 1 minute level 7, 1 minute level 2
- 10 minute treadmill run at 4.6 mph

Chris
262/157/ (holding in 152-165 weight class)