Chris Braun
November 6th, 2004, 04:16 PM
Yesterday -- for logistical reasons, primarily -- I ended up not
eating enough during the day. This left me ravenous when we went out
in the evening (to a sort of folk music dinner theater -- saw "The
Four Bitchin' Babes"). But the calories stayed pretty much on target.
Food:
* 6:15 (driving to gym): ready-to-drink chocolate protein shake
* 8:45 (work -- brought from home): 2 hard-boiled eggs
* 12:30 (from office cafeteria, w/ free meal coupon): 3 oz. baked cod
w/ crumb topping; a couple of green beans
* 3:15 (from the cafeteria): small cup f/f blueberry yogurt
* 6:30 (music club): 10 oz. wine; a few chips w/ spinach & artichoke
dip; 1 large chicken tender w/ honey mustard; large bowl of chili;
small corn muffin; a couple of bites of carrot cake
Totals: 1517 calories, 46g fat (27%), 134g carbs (35%), 92g protein
(24%)
Exercise:
6:45 a.m. -- full body strength workout
* Squat rising to push press: 2x5x45
* Squats immediately followed by standing lunges: 1x15x65 squats
followed by 10 lunges each leg; 1x10x85 squats follow by 10 lunges
each leg
* Prone hamstring curl: 1x12x50
* Machine rows: 1x12x60 w/ one machine; 1x8x60 with another
* Lat pulldowns, reverse grip: 1x10x70
* Machine chest press, alternating arms while holding other out in
front: 1x12x50 each arm
* Cable machine chest press, pressing high, then middle, then low:
1x12x40
* Triceps pressdowns: 1x12x7 plates
* Standing biceps curls w/ EZ curl bar: 1x11x35
* Three exercises using machine with two cables mounted low at either
side of platform you stand on:
a) With 15 lbs, do a high pull while simultaneously raising one knee
up to chest, and pausing at the top for a moment: 1x10 each side.
b) With 45 lbs., same thing except just a trap shrug instead of a
high
pull: 1x10 each side
c) With 30 lbs., halfway squat, rising to overhead press: 1x10.
11:45 -- 2 mile very brisk walk
Chris
262/135/ (135-145)
eating enough during the day. This left me ravenous when we went out
in the evening (to a sort of folk music dinner theater -- saw "The
Four Bitchin' Babes"). But the calories stayed pretty much on target.
Food:
* 6:15 (driving to gym): ready-to-drink chocolate protein shake
* 8:45 (work -- brought from home): 2 hard-boiled eggs
* 12:30 (from office cafeteria, w/ free meal coupon): 3 oz. baked cod
w/ crumb topping; a couple of green beans
* 3:15 (from the cafeteria): small cup f/f blueberry yogurt
* 6:30 (music club): 10 oz. wine; a few chips w/ spinach & artichoke
dip; 1 large chicken tender w/ honey mustard; large bowl of chili;
small corn muffin; a couple of bites of carrot cake
Totals: 1517 calories, 46g fat (27%), 134g carbs (35%), 92g protein
(24%)
Exercise:
6:45 a.m. -- full body strength workout
* Squat rising to push press: 2x5x45
* Squats immediately followed by standing lunges: 1x15x65 squats
followed by 10 lunges each leg; 1x10x85 squats follow by 10 lunges
each leg
* Prone hamstring curl: 1x12x50
* Machine rows: 1x12x60 w/ one machine; 1x8x60 with another
* Lat pulldowns, reverse grip: 1x10x70
* Machine chest press, alternating arms while holding other out in
front: 1x12x50 each arm
* Cable machine chest press, pressing high, then middle, then low:
1x12x40
* Triceps pressdowns: 1x12x7 plates
* Standing biceps curls w/ EZ curl bar: 1x11x35
* Three exercises using machine with two cables mounted low at either
side of platform you stand on:
a) With 15 lbs, do a high pull while simultaneously raising one knee
up to chest, and pausing at the top for a moment: 1x10 each side.
b) With 45 lbs., same thing except just a trap shrug instead of a
high
pull: 1x10 each side
c) With 30 lbs., halfway squat, rising to overhead press: 1x10.
11:45 -- 2 mile very brisk walk
Chris
262/135/ (135-145)