Food:

7:30 (home): 2 poached eggs on 1 slice whole wheat toast w/ 3 slices
melted f/f cheese; 3 mint meringue cookies

1:00 (restaurant w/ Elise, after workout): small piece of raisin
walnut bread; salad w/ mixed greens, grilled rare tuna, dates, pine
nuts, ginger, tomato, vinaigrette

5:00 (driving home): apple

6:15 (home): 40g air-popped popcorn

8:00 (home): 1/4 lb. ground turkey burger on multi-grain English
muffin w/ 2 slices f/f cheese

10:00 (home -- planned): 1/2 cup Greek yogurt

Totals: 1401 calories, 45g fat (29%), 151g carbs (43%), 111g protein
(32%)

Exercise:

11:00 -- cardio, push-ups, etc.

Cardio program week 10, threshold day: 17 minute treadmill run -- 3
minutes at 4.5 mph, 11 minutes at 5.5 mph, 3 minutes at 4.5 mph

Push-up exercises (all from toes):
 - 10 regular push-ups
 - 10 push-ups with one hand on medicine ball and the other on the
floor, rolling ball across from one hand to the other after each rep
 - 10 push-ups with hands on round wobble board
 - holding top of push-up position, go up on one hand, angle body
sideways 90 degrees, extending other arm toward ceiling, go back to
start position and repeat on other side -- 10 reps (5 each side)
 - 12 push-ups with hands on round wobble board, walking feet around
one clock position at top of each rep for a full circle

Shoulder presses:
 - using machine: 1x8x50 lbs.
 - DB presses, seated on Swiss ball, alternating arms: 1x8x17.5s
 - same, except holding non-working arm in the top position while
pressing with the other: 2x5x17.5s

Agility stuff:
 - 2 x high skip length of aerobics studio (maybe 30 ft.)
 - 2 x high-knee run length of aerobics studio
 - 2 x butt-kick run length of aerobics studio
 - 2 x two-footed jumps length of aerobics studio
 - 10 x jump up onto edge of stage (around 1' high) and back down
(without turning around)
 - 5 x drop forward from edge of stage to floor landing in deep squat
 - 5 x same as above, but starting with hands at shoulders and
extending them out and overhead in a snatch position on the landing
 - 5 jumps from floor onto stage, with arm extension on landing as
above

Chris
262/143/ (145-150)