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Food & Exercise -- 11/12/2003
Food:
7:00 (driving to offsite meeting): energy bar 8:15 (meeting food): 1/2 medium-sized bagel w/ 1/2 oz. cream cheese; skewer w/ 3 or 4 pieces of fresh fruit 10:30 (meeting food): other 1/2 bagel w/ other 1/2 oz. cream cheese 12:30 (meeting food): the insides from three small sandwiches -- tossed the rolls (1 oz. roast beef, 1/2 oz. cheese, 2 oz. chicken breast, 2 oz. turkey breast); lettuce & tomato salad w/ 2 tbsp balsamic vinaigrette; another skewer of fruit 5:00 (driving home from gym): energy bar 7:30 (home): 146g roast chicken breast; 142g mashed potatoes (made w/ a little skim milk, no butter); 2/3 cup cauliflower; 60g pan gravy (with grease separated out as much as possible) Totals: 1437 calories, 37g fat (23%), 159g carbs (44%), 118g protein (33%) 3:00 -- Exercise (back, arms, etc.) -- Worked out together with Tom -- who does about 3 times my weights on everything. Pull-up negatives: 1x5 Machine rows: 1x10x70 Standing cable rows: 1x10x60 DB front raises & lateral raises: 10 each, with 10 lb. DBs (easy weight for the shoulder) Skullcrushers (lying triceps extension) w/ EZ-curl bar: 1x10x45 Triceps pressdowns: 1x7x6 plates Biceps curls -- standing using cable machine: 1x10x6 plates BOSU ball: a) Standing on rubber side of ball, 10 squats b) Standing on rubber side in quarter squat, holding medicine ball in outstretched arms, maintain my balance while Tom (gently) pushed the ball around from side to side, in toward me, and away from me c) Standing on flat side, 10 squats (Did this without a support wall near me for the first time. Hardest part was getting on and getting my feet far enough apart to do squats. (I always squat very deep, by the way.)) Managed all the BOSU ball stuff without falling off :-). Cardio: a) 10 minutes on bike, level 5 random, average speed 105 rpm b) 1 mile run on treadmill, easy pace (4.6 mph), except did the last 1/10 mile at 6.0 Chris 262/175/??? |
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