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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) |
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