Food & Exercise -- 1/2/2004

Food:

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

1:00 (Japanese restaurant w/ Tom, after workout): 1 cup salad w/ 1
tbsp ginger vinegar dressing; 1/8 cup edamame; 2/3 cup miso soup;
sushi (2 eel hand rolls, 2 flying fish roe, 1 roll w/ salmon &
cucumber); 1/4 orange

6:00 (driving home from massage): energy bar

7:30 (home): 148g grilled salmon; 150 grams sauteed green beans; 3
mint meringue cookies

11:00 (home): 1 cup f/f cottage cheese w/ 4 tbsp sugar-free orange
marmalade

Totals: 1540 calories, 34g fat (20%), 146g carbs (38%), 167g protein
(43%)


11:00: Exercise:

Machine-assisted pull-ups: 1x6x80; 2x1x30 (Tom had to help just a bit
at the top of both of these. I've done a good single with 40
previously. Did this today just to try 30, but it's not quite there
yet.)

Bench: 1x10x45; 1x5x65; 1x3x85; 1x1x105; 2x1x135; 1x1x145 (Tom helped
a tiny bit on the 135s and 145, but this was the best my shoulder has
felt with this much weight -- a good day.)

Cardio cross-training sequence:

a) Precor elliptical trainer: 3 minutes, cross-ramp 5, resistance 10
(This and subsequent Precor intervals all done at around 120 strides
per minute.)

b) 15 bodyweight squats; 15 pushups (all pushups from knees) with
hands on balance board

c) Precor, 3 minutes, ramp 6, resistance 11

d) 20 walking lunges (10 each foot): 10 shoulder presses with
resistance bands

e) Precor, 3 minutes, ramp 7, resistance 12

f) 15 bodyweight squats; 15 pushups with hands close together (to work
triceps)

g) Precor, 3 minutes, ramp 8, resistance 13

h) 20 walking lunges; 10 shoulder presses with resistance bands

i) Precor, 3 minutes, ramp 9, resistance 14

Chris
262/168/???

I was invited to join Chris for her cardio torture, or rather cardio workout
today after my workout with Tom. I did one, I think, less intervals and was
totally wasted and I didn't do the on the floor pushups ( did them against
the wall). Chris can out cardio me any day. My life was complicated by the
fact that I am suffering major knee pain from a workout on Tuesday (the
reason for the not on the floor pushups)..it was so bad I took an ice pack
to the movies (saw Lord of the Rings III and loved it). The ice pack and
sitting for 3 1/2 hours seemed to help and I have a lot less pain now. That
cardio workout was, however, the best I've had in a long time. Glad to see
the bench coming back, Chris.

Elise.
"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

1:00 (Japanese restaurant w/ Tom, after workout): 1 cup salad w/ 1
tbsp ginger vinegar dressing; 1/8 cup edamame; 2/3 cup miso soup;
sushi (2 eel hand rolls, 2 flying fish roe, 1 roll w/ salmon &
cucumber); 1/4 orange

6:00 (driving home from massage): energy bar

7:30 (home): 148g grilled salmon; 150 grams sauteed green beans; 3
mint meringue cookies

11:00 (home): 1 cup f/f cottage cheese w/ 4 tbsp sugar-free orange
marmalade

Totals: 1540 calories, 34g fat (20%), 146g carbs (38%), 167g protein
(43%)


11:00: Exercise:

Machine-assisted pull-ups: 1x6x80; 2x1x30 (Tom had to help just a bit
at the top of both of these. I've done a good single with 40
previously. Did this today just to try 30, but it's not quite there
yet.)

Bench: 1x10x45; 1x5x65; 1x3x85; 1x1x105; 2x1x135; 1x1x145 (Tom helped
a tiny bit on the 135s and 145, but this was the best my shoulder has
felt with this much weight -- a good day.)

Cardio cross-training sequence:

a) Precor elliptical trainer: 3 minutes, cross-ramp 5, resistance 10
(This and subsequent Precor intervals all done at around 120 strides
per minute.)

b) 15 bodyweight squats; 15 pushups (all pushups from knees) with
hands on balance board

c) Precor, 3 minutes, ramp 6, resistance 11

d) 20 walking lunges (10 each foot): 10 shoulder presses with
resistance bands

e) Precor, 3 minutes, ramp 7, resistance 12

f) 15 bodyweight squats; 15 pushups with hands close together (to work
triceps)

g) Precor, 3 minutes, ramp 8, resistance 13

h) 20 walking lunges; 10 shoulder presses with resistance bands

i) Precor, 3 minutes, ramp 9, resistance 14

Chris
262/168/???

On Sat, 3 Jan 2004 01:03:32 -0500, "Cox SMTP east"
wrote:

I was invited to join Chris for her cardio torture, or rather cardio workout
today after my workout with Tom. I did one, I think, less intervals and was
totally wasted and I didn't do the on the floor pushups ( did them against
the wall). Chris can out cardio me any day. My life was complicated by the
fact that I am suffering major knee pain from a workout on Tuesday (the
reason for the not on the floor pushups)..it was so bad I took an ice pack
to the movies (saw Lord of the Rings III and loved it). The ice pack and
sitting for 3 1/2 hours seemed to help and I have a lot less pain now. That
cardio workout was, however, the best I've had in a long time. Glad to see
the bench coming back, Chris.

Elise.

Yeah, but you did Olympic lifting before I ever got there! And hadn't
you already done some Precor before joining us? The cross-training
thing is surprisingly tough, though.

Glad your knee is feeling better!

Chris