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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) |
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