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Food & Exercise -- 3/17/2004
Food:
8:00 (home): 1 1/2 cups oatmeal w/ 22g whey protein and 3 cut-up dates 10:30 (work, brought from home): apple 1:00 (office cafeteria): tuna sandwich on roll w/ 3 oz. tuna and 1 tbsp mayo; 1 small f/f yogurt 4:00 (work, brought from home); energy bar 8:00 (Japanese restaurant w/ Tom): 1 cup salad greens w/ 1 tbsp ginger vinegar dressing; 1 cup miso soup; 1/10 cup edamame; 6 assorted pieces sushi (eel, flying fish roe, salmon); one crab roll; 1/4 orange Totals: 1636 calories, 31g fat (17%), 197g carbs (48%), 147g protein (36%) Exercise: 12:00 -- 2 mile walk 5:00 -- lifting and cross-training Jerks in the cage: 2x5x15kg/33lbs; 2x3x20/44; 1x3x25/55; 1x2x30/66; 2x2x35/77; 2x1x40/88 Cross-training: - stairmaster: 2 minutes level 2, 1 minute level 5, 1 minute level 2 - 10 pushups (from the toes ;-) -- shoulder is getting good enough for these) - 20 strides walking lunges - 10 shoulder presses with elastic bands - stairmaster: 2 minutes level 2, 1 minute level 6, 1 minute level 2 - 10 bodyweight squats - 7 pushups (from the toes) with hands on little 3-lb dumbbells - with the little dumbbells: 5 lateral raises, holding at top for count of 10; 5 front raises, also holding for count of 10; 5 lateral raises, also holding for count of 10 - stairmaster: 2 minutes level 2, 1 minute level 7, 1 minute level 2 - 10 minute treadmill run at 4.6 mph Chris 262/157/ (holding in 152-165 weight class) |
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