Food & Exercise -- 11/13/2003

Food:

8:30 (home): 2 poached eggs on 1 slice whole wheat toast w/ 3 slices
melted f/f cheese

11:00 (work, brought from home): apple

12:30 (work, brought from home): leftovers from last night's dinner:
102g chicken breast, 142g mashed potatoes, 1/3 cup cauliflower, 60g
gravy

3:30 (work, brought from home): light f/f peach yogurt

7:30 (driving home from gym): energy bar

8:15 (home): 6 3/4 oz. grilled shrimp; 1/2 cup hummus (homemade by
Ahmed :-) )

11:00 (home): 1 cup f/f cottage cheese w/ 3 tbsp reduced sugar orange
marmalade

Totals: 1576 calories, 32g fat (18%), 167g carbs (43%), 155g protein
(39%)

5:30 p.m. -- Exercise (OL assistance stuff):

Shoulder warmups

Clean high pulls from the hang: 2x5x20kg/44lbs; 4x5x30/66 (light
weight -- working on fine points of wrist and elbow position)

Muscle cleans from the hang: 3x3x25/55; 3x3x30/66; 2x2x32.5/71.5

Weird exercise in Smith machine: position legs in lunge position,
squat down with bar on shoulders, then -- while rising -- lift back
leg, moving it forward and kicking knee up sharply in front, then
squat down while moving leg back into position -- Did 10 on each leg
with 10 lbs. on each side of Smith machine, then a set with 15 lbs.,
then a set with 20 lbs. (Basically, a total of 60 squats with forward
kick.)

Other tiring exercise: Standing in front of cable machine (the sort
with one cable for each hand -- cables mounted near floor): Squat
down, then while rising pull back in a row with right hand, squat
again, row with left hand while rising, squat again, row with both
hands while rising. This constitutes one rep. Did two sets of 8 reps
at 35 lbs. Not a lot of weight or anything, but surprisingly aerobic.
And another 48 squats :-).

Seated Rows (separate cables for each arm) with elbows raised
perpendicular to body -- shoulder strengthening: 2x10x50

Wide lat pulldowns (cables for each arm, mounted way out to the
sides): 2x10x60 -- also for shoulders

Various shoulder exercises with elastic band -- 3 different exercises,
2 sets of 15 each. Not appreciable weight, but they hurt my shoulder
some.

Crunches with Ahmed standing on my toes while I reach for his
outstretched hands: 1x10 regular; 1x10 holding 12 lb. bar
straight-armed overhead and touching his hands with that

Skipped cardio -- was kind of tired after Ahmed's session despite not
doing anything heavy, and wanted to get home

Chris
262/175/???

"Chris Braun" wrote in message
...
Food:

8:30 (home): 2 poached eggs on 1 slice whole wheat toast w/ 3 slices
melted f/f cheese

11:00 (work, brought from home): apple

12:30 (work, brought from home): leftovers from last night's dinner:
102g chicken breast, 142g mashed potatoes, 1/3 cup cauliflower, 60g
gravy

3:30 (work, brought from home): light f/f peach yogurt

7:30 (driving home from gym): energy bar

8:15 (home): 6 3/4 oz. grilled shrimp; 1/2 cup hummus (homemade by
Ahmed :-) )

How much oil do you think is in that hummus? I think we are going to have a
war over it in my house it is so popular!

11:00 (home): 1 cup f/f cottage cheese w/ 3 tbsp reduced sugar orange
marmalade

Totals: 1576 calories, 32g fat (18%), 167g carbs (43%), 155g protein
(39%)

5:30 p.m. -- Exercise (OL assistance stuff):

Shoulder warmups

Clean high pulls from the hang: 2x5x20kg/44lbs; 4x5x30/66 (light
weight -- working on fine points of wrist and elbow position)

Muscle cleans from the hang: 3x3x25/55; 3x3x30/66; 2x2x32.5/71.5

Weird exercise in Smith machine: position legs in lunge position,
squat down with bar on shoulders, then -- while rising -- lift back
leg, moving it forward and kicking knee up sharply in front, then
squat down while moving leg back into position -- Did 10 on each leg
with 10 lbs. on each side of Smith machine, then a set with 15 lbs.,
then a set with 20 lbs. (Basically, a total of 60 squats with forward
kick.)

Other tiring exercise: Standing in front of cable machine (the sort
with one cable for each hand -- cables mounted near floor): Squat
down, then while rising pull back in a row with right hand, squat
again, row with left hand while rising, squat again, row with both
hands while rising. This constitutes one rep. Did two sets of 8 reps
at 35 lbs. Not a lot of weight or anything, but surprisingly aerobic.
And another 48 squats :-).

I did this one again today too! When he set it at 35 for Stuart I thought
OK I know I did that Tuesday....even though it nearly killed me. But after
STuart's set, he moved it to 45 for me. The weight wasn't the issue....it
was the whole thing. Talk about breathing hard! But, I told Stuart, who
was complaining about how tough it was on the way home, I know if it is hard
for me to do....I need to do it! I think it is great for my flexibility.

Seated Rows (separate cables for each arm) with elbows raised
perpendicular to body -- shoulder strengthening: 2x10x50

Wide lat pulldowns (cables for each arm, mounted way out to the
sides): 2x10x60 -- also for shoulders

Various shoulder exercises with elastic band -- 3 different exercises,
2 sets of 15 each. Not appreciable weight, but they hurt my shoulder
some.

Crunches with Ahmed standing on my toes while I reach for his
outstretched hands: 1x10 regular; 1x10 holding 12 lb. bar
straight-armed overhead and touching his hands with that

Skipped cardio -- was kind of tired after Ahmed's session despite not
doing anything heavy, and wanted to get home

Chris
262/175/???

"Cox SMTP east" wrote in message news:QFYsb.50$OC6.11@okepread01...

How much oil do you think is in that hummus? I think we are going to have a
war over it in my house it is so popular!

I don't know. I have some nutritional data on hummus in my database
-- probably from Calorie King site -- so I just use that. I don't
remember the particulars (I'm at work now), but 1/2 cup is just over
200 calories.

Yummy stuff, isn't it! All that nice garlic :-). Much tastier than
any I've bought commercially.

Other tiring exercise: Standing in front of cable machine (the sort
with one cable for each hand -- cables mounted near floor): Squat
down, then while rising pull back in a row with right hand, squat
again, row with left hand while rising, squat again, row with both
hands while rising. This constitutes one rep. Did two sets of 8 reps
at 35 lbs. Not a lot of weight or anything, but surprisingly aerobic.
And another 48 squats :-).

I did this one again today too! When he set it at 35 for Stuart I thought
OK I know I did that Tuesday....even though it nearly killed me. But after
STuart's set, he moved it to 45 for me. The weight wasn't the issue....it
was the whole thing. Talk about breathing hard! But, I told Stuart, who
was complaining about how tough it was on the way home, I know if it is hard
for me to do....I need to do it! I think it is great for my flexibility.

This exercise always surprises me. It seems really easy at first but
you get tired fast. I don't have much of a flexibility issue with
this, but it's good for working my bad shoulder -- and I think good
for core stability.

Chris

"Chris Braun" wrote in message
...
Food:

8:30 (home): 2 poached eggs on 1 slice whole wheat toast w/ 3 slices
melted f/f cheese

Does ff cheese melt? I tried ff cheese a couple years ago and it was gross.
What kind do you get? Do you like it pretty well?

det

"determined" wrote in message
...

"Chris Braun" wrote in message
...
Food:

8:30 (home): 2 poached eggs on 1 slice whole wheat toast w/ 3 slices
melted f/f cheese

Does ff cheese melt? I tried ff cheese a couple years ago and it was
gross.
What kind do you get? Do you like it pretty well?

det


I've been using Kraft ff slices thanks to Chris and they melt great. A
slice of ff swiss on a small low carb tortilla, nuked for 30 sec with some
ham is faboo.

Jenn

On Fri, 14 Nov 2003 12:46:08 -0600, "Jennifer A"
wrote:


"determined" wrote in message
...

"Chris Braun" wrote in message
...
Food:

8:30 (home): 2 poached eggs on 1 slice whole wheat toast w/ 3 slices
melted f/f cheese

Does ff cheese melt? I tried ff cheese a couple years ago and it was
gross.
What kind do you get? Do you like it pretty well?

det


I've been using Kraft ff slices thanks to Chris and they melt great. A
slice of ff swiss on a small low carb tortilla, nuked for 30 sec with some
ham is faboo.

Jenn


Seconding what Jenn says -- yeah, it melts great. I recall that it
didn't at one time, but now it does. I use either Kraft or Bordens.

Chris

"Chris Braun" wrote in message
...
On Fri, 14 Nov 2003 12:46:08 -0600, "Jennifer A"
wrote:


"determined" wrote in message
...

"Chris Braun" wrote in message
...
Food:

8:30 (home): 2 poached eggs on 1 slice whole wheat toast w/ 3 slices
melted f/f cheese

Does ff cheese melt? I tried ff cheese a couple years ago and it was
gross.
What kind do you get? Do you like it pretty well?

det


I've been using Kraft ff slices thanks to Chris and they melt great. A
slice of ff swiss on a small low carb tortilla, nuked for 30 sec with
some
ham is faboo.

Jenn


Seconding what Jenn says -- yeah, it melts great. I recall that it
didn't at one time, but now it does. I use either Kraft or Bordens.

Chris

Does it taste like..........cheese? I'll have to get some.

On Fri, 14 Nov 2003 16:15:05 -0800, "determined"
wrote:


Does it taste like..........cheese? I'll have to get some.


I'd say so. I mean, it tastes more like American cheese slices than
it does like good cheese, but I like it. I wouldn't serve it on
crackers at a cocktail party :-). But it's good in sandwiches and it
melts nicely in the microwave. It has a pretty decent nutritional
profile -- mostly protein and not a lot of calories -- good source of
calcium -- more sodium than would be ideal, though.

Chris

"Chris Braun" wrote in message
...
On Fri, 14 Nov 2003 16:15:05 -0800, "determined"
wrote:


Does it taste like..........cheese? I'll have to get some.


I'd say so. I mean, it tastes more like American cheese slices than
it does like good cheese, but I like it. I wouldn't serve it on
crackers at a cocktail party :-). But it's good in sandwiches and it
melts nicely in the microwave. It has a pretty decent nutritional
profile -- mostly protein and not a lot of calories -- good source of
calcium -- more sodium than would be ideal, though.

Chris

second what Chris says. I used the swiss flavor to make chicken cordon bleu
last weekend and DH really liked it. I just like it because it melts quick.
For regular slices I prefer soy cheese - it has a better flavor to me,
especially the provolone.

Jenn

"determined" wrote in message
...

"Chris Braun" wrote in message
...
Food:

8:30 (home): 2 poached eggs on 1 slice whole wheat toast w/ 3 slices
melted f/f cheese

Does ff cheese melt? I tried ff cheese a couple years ago and it was
gross.
What kind do you get? Do you like it pretty well?

det

No offense to Chris, but fat free cheese doesn;t melt and it tastes horrible
to me anyway.

Martha