Food & Exercise -- 10/4/2004

Today was the first day of a week-long audit downtown -- long days,
working lunches, no chance for exercise, meeting food. I brought some
food with me and ate some of what was offered, and made it to the gym
afterward, but it makes for a long day when I do that. And I should
be in bed, as I have to be up at 5:30! Anyway...

Food:

6:15 (driving to metro): ready-to-drink chocolate protein shake

8:15 (meeting -- brought from home): 2 hard-boiled eggs

9:00 (meeting food): 1 cup fresh fruit

11:45 (meeting food): 1/2 roast beef sandwich (1 slice rye bread, 2
oz. roast beef, 1/2 slice American. cheese, lettuce & tomato); inside
of 1/2 tuna sandwich (2 oz. tuna, 1 tbsp mayo)

2:45 (meeting food): 2 tbsp.. shredded parmesan cheese (from leftover
caesar salad)

4:45 (meeting -- brought from home): energy bar

8:30 (driving home from gym): All Bran cereal bar

9:15 (home): 2 poached eggs on 1 slice whole wheat toast w/ 3 slices
melted f/f cheese

Totals: 1464 calories, 52g fat (32%), 137g carbs (37%), 110g protein
(30%)

6:30 -- Exercise (on my own tonight -- did odds & ends):

Machine-assisted pull-ups and dips: 1x10 pull-ups w/ 50 lbs.
assistance; 1x10 dips w/ 50 lbs. assistance; 1x5 pull-ups w/ 30 lbs.
assistance (last one kind of half way); 1x5 dips w/ 30 lbs. assistance

Bench: 1x20x45; 1x10x65; 1x10x75

Bodyweight squats on wobble board: 10 -- not very good at keeping the
edges of the board off the floor, though

Clean and press standing on BOSU ball, using 18 lb. body bar: 1x10

Snatch pulls -- just working some on form:
-- from a high hang: 1x5x15kg/33lbs; 3x5x25/55
-- just the first half of the pull, from the floor: 1x5x25/55
-- full pull from the floor: 2x5x25/55

A couple of hangs from the pull-up bar, just to stretch out my
shoulders

Cardio:
a) 10 minute run at 5.0 mph
b) 10 minute bike, random program, level 5, average speed 100 rpm
c) 10 minute stairmaster, level 3, aerobic conditioning program
(seemed to consist of gradually raising and lower speed)

Chris
262/138/ (135-145)