Food & Exercise -- 9/30/2003

Back on the wagon again, after yesterday's splurge :-).

Food:

10:30 (home): 2 poached eggs on 1 slice whole wheat toast w/ 3 slices
melted f/f cheese

1:30 (gym, while working out): 16 oz. orange juice mixed w/ water

5:00 (Japanese restaurant): 1 cup mixed greens w/ 1 tbsp ginger
vinegar dressing; 1 cup miso soup; 1/8 cup edamame (soybeans); 2
flying fish roe sushi; 1 eel & veggie hand roll; 1 eel and cucumber
roll; 1 roll w/ tuna, avocado, & asparagus; small piece of watermelon

10:00 (home): 1 cup Hi-Lo Cereal w/ 1 scoop of whey protein and 1 cup
skim milk

Totals: 1398 calories, 22g fat (14%), 161g carbs (46%), 145g protein
(42%)

1:00 p.m. -- Exercise (Olympic lifting + cardio):

Shoulder warmups

Overhead squats w/ broomstick: 2x5; 1x10

Tried overhead squats w/ bar (20kg/44lbs) -- shoulder not yet
comfortable with it, so we did more stuff to work into it

3 sets of 1 power clean followed by 3 split jerks, all with the bar,
with progressively wider grip -- to get used to holding the bar
overhead

Overhead squats: 2x3x20kg/44lbs; 2x3x22.5/49.5

Classic (squat) snatch: 3x1x25/55 -- All this overhead stuff was done
with Ahmed standing behind me to help steady the bar if I needed it,
which I did a couple of times. Still, the shoulder is progressing.

Clean pulls: 2x4x42.5/93.5; 2x4x47.5/104.5

Front squats: 1x5x20/44; 1x5x30/66; 1x3x40/88; 1x2x50/110; 1x3x50/110

Straight-armed presses lying under Smith machine on Swiss ball -- a
shoulder exercise: 3x20 w/ a 25 lb. plate on each side

Cardio: 20 minutes on treadmill: 8 x (2 minutes easy jog, 30 seconds
hard sprint)

Chris
262/177/???