Food & Exercise -- 7/5/2004

Food:

9:00 (home): 2 poached eggs on 1 slice whole wheat toast w/ 3 slices
melted f/f cheese

11:45 (home): 1 oz. almonds; 1 cup f/f Greek yogurt mixed w/ 3 tbs
sugar-free orange marmalade {For 277 calories, a very filling meal!}

5:15 (gym, after workout): ready-to-drink chocolate protein shake

6:15 (home): 2 slices f/f cheese

7:30 (home): 2 1/2 links grilled chicken sausage; 2 ears sweet corn

11:00 (home -- planned): 40g All Bran w/ 1/2 cup skim milk

Totals: 1348 calories, 43g fat (29%), 156g carbs (46%), 120g protein
(36%)

Exercise:

3:00 -- bench, etc. (shared a session with Elise today :-) ):

Bench: 1x10x45; 1x10x65; 1x5x65 fast; 1x5x85; 1x3x105; 1x1x115;
1x1x125; 1x1x135; 1x8x85

Weird cardio experiment -- to attempt to determine my max heart rate:
Basically walked and then ran on treadmill, increasing speed up to 7.5
mph over a 6-7 minute period. This didn't work terribly well because
I got tired running that fast before my heart rate got as high as it
does when I run longer at a more sustainable pace. I suppose I wimped
out, but I didn't feel I could keep up that pace long enough to raise
my heart rate to a true max. Anyway, it was a bit of exercise :-).
{My heart rate spiked into the low 160s, but I have gotten it into the
170s when running longer. I can sustain low 160s for some time, so
it's not really a max.}

Then a little bit of playing with overhead squats and cable chest
flyes while Tom took pictures of us for his new cell phone/camera.

Seated DB shoulder press: 2x8x25s

Machine shoulder press: 1x5x50; 1x5x70

DB lateral raises: 1x10x10s

Skull crushers: 2x5x45

Standing one-handed DB overhead triceps extension: 1x10x7.5s w/ each
hand (hard on my bad shoulder, trivial on the other side)

Triceps pressdowns: 2x8x4 plates

Chris
262/144/ (145-150)