Food & Exercise -- 6/1/2003

Typical Thursday -- work, then gym, then quick grocery store stop,
then home. I went out to lunch with DH and my friend Ted, as DH
stopped by the office so we could get a form notarized. (As a result
of this and a meeting afterward, no lunchtime exercise -- and besides
it's beastly hot lately.) Lunch was something of a planned splurge,
but I ate lightly the rest of the day so calories aren't bad.

Food:

* 7:45 (home): 2 poached eggs on 1 slice whole wheat toast w/ 3 slices
melted f/f cheese & 10g grated parmesan
* 11:45 (Indian buffet): 2 oz. Indian breads, 7 oz. assorted stew &
curry kinds of dishes, 3 oz. of a rice-pudding like dessert (except
with tiny noodle-like things instead of rice)
* 5:00 (driving to gym): 1 oz. mixed nuts
* 9:00 (driving home): apple
* 10:15 (home): turkey burger on whole wheat hamburger bun w/ 3 slices
f/f cheese, dill pickle slices, & catsup

Totals: 1623 calories, 67g fat (37%), 138g carbs (34%), 117g protein
(29%) {Indian food is pretty high in fat.}

Exercise:

5:45 -- Olympic lifting, etc.: shoulder warmups, power snatch,
classic clean & jerk, snatch pulls, overhead squats, back squats,
machine-assisted pull-ups

6:45 -- 15 minutes elliptical {didn't have time for more today}

7:45 -- 75 minute hatha yoga class


Chris
262/130s/130s
started dieting July 2002, maintaining since June 2004

Hey, Chris!

Here I am:

Food:

Breakfast / 11am
* 116g f/f cottage cheese (80)
* 120g fresh strawberries (50)
* 40g multigrain oatmeal (130)
* 1/2 luna bar (90)

mid-afternoon-ish snack slash lunch / 12.30
* 1/2 luna bar (90)
* 1/4c f/f plain yogurt (35)
* 10 chickpeas (29)
* 1/4oz. smoked gouda (30)

pre-dinner snack / 6pm
* 1 luna bar (180)
* 10 potato chips (75)

dinner / 8.30pm
* 3oz. copper river salmon (190)
* 4c spinach sauteed in garlic and 1tsp olive oil (90)

post-dinner snack / 9.00pm
* 1oz english cheddar cheese (120)
* 1 small gingersnap cookie (100)
* 1/2 luna bar (90) --I bought three luna bars today and only 1/2 of
one is left! ha

Totals: 1379 (35% fat / 37% carbs / 28% protein)

Exercise:

3 x 10 x 25 shoulder press
2 x 15 x 50 on pec deck
1 x 15 crunches on slanted bench
2 x 15 crunches on swiss ball
1 x 15 x 90 leg presses
1 x 15 x 70 seated quad/transverse adductors
1 x 15 x 120 seated hip adduction
1 x 15 x 105 lever seated leg curl
1 x 15 x 15 dumbbell bench press
1 x 15 x 40 barbell bench press
1 x 5 assisted pull up (80lbs assisted)
1 x 5 assisted dip (70lbs assisted)
2 x 15 x 35 lever triceps extension
1 x 15 x 40 lever seated close grip press
1 x 5 x 50 deadlift

5 miles/45 minutes cardio on elliptical, average heart rate: 150bpm


Chris Braun wrote:
Typical Thursday -- work, then gym, then quick grocery store stop,
then home. I went out to lunch with DH and my friend Ted, as DH
stopped by the office so we could get a form notarized. (As a result
of this and a meeting afterward, no lunchtime exercise -- and besides
it's beastly hot lately.) Lunch was something of a planned splurge,
but I ate lightly the rest of the day so calories aren't bad.

Food:

* 7:45 (home): 2 poached eggs on 1 slice whole wheat toast w/ 3 slices
melted f/f cheese & 10g grated parmesan
* 11:45 (Indian buffet): 2 oz. Indian breads, 7 oz. assorted stew &
curry kinds of dishes, 3 oz. of a rice-pudding like dessert (except
with tiny noodle-like things instead of rice)
* 5:00 (driving to gym): 1 oz. mixed nuts
* 9:00 (driving home): apple
* 10:15 (home): turkey burger on whole wheat hamburger bun w/ 3 slices
f/f cheese, dill pickle slices, & catsup

Totals: 1623 calories, 67g fat (37%), 138g carbs (34%), 117g protein
(29%) {Indian food is pretty high in fat.}

Exercise:

5:45 -- Olympic lifting, etc.: shoulder warmups, power snatch,
classic clean & jerk, snatch pulls, overhead squats, back squats,
machine-assisted pull-ups

6:45 -- 15 minutes elliptical {didn't have time for more today}

7:45 -- 75 minute hatha yoga class


Chris
262/130s/130s
started dieting July 2002, maintaining since June 2004

"Her Subj." wrote in message
oups.com...
1 x 5 x 50 deadlift

Do you set the bar on blocks to do these?

MRV wrote:

Do you set the bar on blocks to do these?

No, I don't. I lift the 50lbs from the ground.

On 1 Jun 2006 21:03:36 -0700, "Her Subj."
wrote:

Hey, Chris!

Here I am:

Food:

Breakfast / 11am
* 116g f/f cottage cheese (80)
* 120g fresh strawberries (50)
* 40g multigrain oatmeal (130)
* 1/2 luna bar (90)

mid-afternoon-ish snack slash lunch / 12.30
* 1/2 luna bar (90)
* 1/4c f/f plain yogurt (35)
* 10 chickpeas (29)
* 1/4oz. smoked gouda (30)

pre-dinner snack / 6pm
* 1 luna bar (180)
* 10 potato chips (75)

dinner / 8.30pm
* 3oz. copper river salmon (190)
* 4c spinach sauteed in garlic and 1tsp olive oil (90)

post-dinner snack / 9.00pm
* 1oz english cheddar cheese (120)
* 1 small gingersnap cookie (100)
* 1/2 luna bar (90) --I bought three luna bars today and only 1/2 of
one is left! ha

Totals: 1379 (35% fat / 37% carbs / 28% protein)

Exercise:

3 x 10 x 25 shoulder press
2 x 15 x 50 on pec deck
1 x 15 crunches on slanted bench
2 x 15 crunches on swiss ball
1 x 15 x 90 leg presses
1 x 15 x 70 seated quad/transverse adductors
1 x 15 x 120 seated hip adduction
1 x 15 x 105 lever seated leg curl
1 x 15 x 15 dumbbell bench press
1 x 15 x 40 barbell bench press
1 x 5 assisted pull up (80lbs assisted)
1 x 5 assisted dip (70lbs assisted)
2 x 15 x 35 lever triceps extension
1 x 15 x 40 lever seated close grip press
1 x 5 x 50 deadlift

5 miles/45 minutes cardio on elliptical, average heart rate: 150bpm

Hey there, HS! Looks like a pretty good diet day. I can see you
trying to get in that protein. You may be kind of heavy on Luna bars,
though :-). Did you like the salmon?

How do you decide on the order in which to do your exercises? It's
generally recommended to go from large-muscle exercises to
smaller-muscle ones -- say, start with legs, then back, then chest,
then shoulders, then arms. (Most people finish with abs -- don't know
why, really.) This isn't a major issue, but your order seems pretty
random, so I just wondered.

Chris
262/130s/130s
started dieting July 2002, maintaining since June 2004

Hello! Yeah, I am so in love with Luna Bars--they taste like CANDY to
me. In fact, I polished off the three I purchased yesterday and bought
three more this evening! Thankfully they're currently out of my reach
right now!

I didn't post my exercises in the order at which I executed them, then
again, there was, as you guessed, no real order when I'm doing them.
Tomorrow's the last of my lifting days for this week's cycle, so I'll
try your suggestion about working the larger muscle groups first.

Am I lifting heavy enough weights? I don't want to be like one of those
weenie girls who lift pink weights! I have good enough stamina and
strength, but I'm not sure if I'm challenging myself enough...

Thanks, Chris!

HS

Chris Braun wrote:

Hey there, HS! Looks like a pretty good diet day. I can see you
trying to get in that protein. You may be kind of heavy on Luna bars,
though :-). Did you like the salmon?

How do you decide on the order in which to do your exercises? It's
generally recommended to go from large-muscle exercises to
smaller-muscle ones -- say, start with legs, then back, then chest,
then shoulders, then arms. (Most people finish with abs -- don't know
why, really.) This isn't a major issue, but your order seems pretty
random, so I just wondered.

Chris
262/130s/130s
started dieting July 2002, maintaining since June 2004

On 3 Jun 2006 00:22:58 -0700, "Her Subj."
wrote:

Hello! Yeah, I am so in love with Luna Bars--they taste like CANDY to
me. In fact, I polished off the three I purchased yesterday and bought
three more this evening! Thankfully they're currently out of my reach
right now!

You might actually consider buying one a day, if it's easy for you to
get to the store. On the other hand, if having them around is keeping
you from eating junk sweets, better to have the Luna Bars on hand.

Am I lifting heavy enough weights? I don't want to be like one of those
weenie girls who lift pink weights! I have good enough stamina and
strength, but I'm not sure if I'm challenging myself enough...

I can't tell this from reading what you're lifting, as I don't know
how much you can lift (though I can see you're not sticking to the
little pink dumbbells :-).). However, you should be lifting about as
much as you can. The last few reps should be difficult to complete.
If not, add more reps or add more weight. That's the only way to get
real results. You don't have to do everything "to failure" -- to
where you literally cannot complete another rep -- but it should feel
like you're coming close to that point. If an exercise doesn't come
near to that, and you feel like you could go on for ages, add weight
or change the exercise next time.

Chris
262/130s/130s
started dieting July 2002, maintaining since June 2004

Her Subj. wrote:
Hello! Yeah, I am so in love with Luna Bars--they taste like CANDY to
me. In fact, I polished off the three I purchased yesterday and bought
three more this evening! Thankfully they're currently out of my reach
right now!

Yes. I think that the Cookies and Cream flavor is in my Nutrition Bar
Hall of Fame -- I had one yesterday during my bike ride. :-)


--
jmk in NC

"Her Subj." wrote in message
oups.com...
MRV wrote:

Do you set the bar on blocks to do these?

No, I don't. I lift the 50lbs from the ground.

The reason I asked is that it is very rare for someone to be sufficiently
flexible to do these correctly (flat back) when the weight starts so close
to the floor. Many people who aren't strong enough to lift the bar + 2 45lb
plates use blocks or a rack to start them just below knee height as a work
around. IIRC you regularly practice yoga, so it may not be an issue for you.

The only other thing I noticed from your routine was no rowing type movement
for the back. You might also consider something like a rear delt row
(basically the opposite movement of a pec dec flye).

On Mon, 5 Jun 2006 11:04:53 -0600, "MRV" wrote:


"Her Subj." wrote in message
roups.com...
MRV wrote:

Do you set the bar on blocks to do these?

No, I don't. I lift the 50lbs from the ground.

The reason I asked is that it is very rare for someone to be sufficiently
flexible to do these correctly (flat back) when the weight starts so close
to the floor. Many people who aren't strong enough to lift the bar + 2 45lb
plates use blocks or a rack to start them just below knee height as a work
around. IIRC you regularly practice yoga, so it may not be an issue for you.

You have a point. But she could also have some non-standard
equipment, like Olympic bumper plates (which go down as low as 2.5
kg/5.5 lbs and maybe lower, all with the diameter of a regular 45 lb.
plate). And she could even have a 15kg/33lb women's Olympic bar.
Probably unlikely, but since I have these to play with at my gym it
occurred to me. (Though I use them for Olympic lifting.)

Chris
262/130s/130s
started dieting July 2002, maintaining since June 2004