Food & Exercise -- 8/31/2004

Food:

9:00 (home): 30g More & Less cereal, 30g All Bran, 22g whey protein, 1
cup skim milk

12:00 (work -- brought salmon & salad dressing from home): salad w/ 1
cup spinach leaves, 102g salmon, 1 tsp sunflower seeds, 1/2 cup
pineapple chunks, an ounce or so each of mushrooms, cauliflower,
tomato, broccoli, cucumber, 2 tbsp f/f Vidalia onion salad dressing

4:15 (driving to gym): 1 oz. almonds

5:15 (during workout): 1 banana

8:15 (driving home): energy bar

9:00 (home): 2 poached eggs on 1 slice whole wheat toast w/ 3 slices
melted f/f cheese

10:15 (home): 3 mint meringue cookies

Totals: 1490 calories, 45g fat (27%), 172g carbs (46%), 121g protein
(32%)

Exercise:

12:30 -- 3.5 mile brisk walk

5:00 -- Olympic lifting, cardio

Shoulder warmups

Snatch pulls: 2x5x35kg/77lbs; 2x5x40/88

Sets of 3 power cleans followed by 2 jerks: 2 sets at 25/55; 3 sets at
30/66

Front squats: 1x5x20/44; 1x5x30/66; 2x3x40/88; 1x3x45/99

Good mornings: 1x10x25/55; 2x5x30/66

Standing abs pulldown: 1x15x50; 1x15x60

Treadmill: Cardio program week 14, interval day: 18 minutes on
treadmill: 2 x (3 minutes at 2.1 mph, 3 minutes at 6.1 mph, 3 minutes
at 4.1 mph)

Chris
262/140/ (145-150)