Food & Exercise -- 11/8/2004

Food:

* 6:15 (driving to gym): ready-to-drink chocolate protein shake
* 8:00 (diner w/ Tom): 2 fried eggs; English muffin w/ butter; 8 oz.
grapefruit juice
* 10:30 (meeting food): 2/3 cup fresh fruit
* 1:00 (from cafeteria, with free lunch coupon): salad w/ 1 cup mixed
greens, several chunks of broccoli, carrot, mushrooms, squash, 4 oz.
tuna fish, and 3 tbsp f/f ranch dressing
* 3:30 (picked up at lunchtime in the cafeteria): 1 cup fresh fruit w/
1/2 cup lowfat cottage cheese
* 6:15 (home): 182g turkey meatloaf w/ 3 slices melted f/f cheese; 2
bite-sized chocolate candies
* 10:00 (home -- planned): energy bar

Totals: 1582 calories, 41g fat (23%), 170g carbs (43%), 132g protein
(33%)

Exercise:

6:30 a.m. -- Bench, etc.

* Bench: 1x10x45; 1x10x65; 1x5x85; 1x3x105; 1x2x115; 1x4x105
immediately followed by 1x10x65
* Cable chest flyes: 1x15x30
* Machine shoulder press, with pneumatic machine: around 25 reps,
starting at 60 lbs. and pushing the button to lower the resistance as
needed to keep going -- got down to around 20 lbs. at the end
* DB lateral raises with pause at the top: 1x15x7.5s
* Lying triceps extension w/ EZ curl bar: 1x13x35
* DB biceps curls: 1x14x12.5s
* Standing overhead triceps extension with DB: 1x8x30
* Standing curls w/ EZ curl bar: 1x7x35
* Triceps pressdowns (Cybex): 1x15x 4 plates

11:45 a.m. -- 2 mile brisk walk

Chris
262/136/ (135-145)