Food & Exercise -- 4/7/2004

Food:

6:30 (driving to gym): ready-to-drink chocolate protein shake

8:30 (diner w/ Tom after workout): 2 fried eggs; English muffin w/
butter; 8 oz. orange juice

11:45 (work, brought from home): sandwich w/ 1 slice whole wheat
bread, 104g grilled chicken breast, 1 slice f/f cheese

6:15 (home); 1 oz. cashew nuts

7:45 (home): 148g grilled salmon; 118g asparagus; 3 mint meringue
cookies

Totals: 1415 calories, 46g fat (29%), 123g carbs (35%), 123g protein
(35%)

Exercise:

7:00 a.m. -- workout with Tom

bike warmup -- 5 minutes at level 5, random program, average speed 100
rpm

pull-up negatives: 2x5

machine-assisted pull-ups: 1x8 w/ 50 lbs. assistance -- Tom helped on
last two reps

dot map: various exercises jumping around among the dots

then down to the basketball court ...

dynamic warmup:
- 1/2 length skipping
- 1/2 length butt kicks
- 1/2 length high knees
- 1/2 length walking and kicking foot up to touch opposite hand

sprints -- single court length: 6 of these

sprint pattern: start in corner of court, go to opposite corner, pivot
and go along short side to next corner, pivot and go to opposite
corner, pivot and go along short side to starting point -- did this
twice, once in each direction

2:00 p.m. -- walked around 2 miles with a colleague

Chris
262/155/ (145-150)