This is the week of May 24-30, 2004. It's a fine example of my normal maintenance routine. I wasn't looking to lose or gain or change anything. I wasn't trying to break any new records or impress anybody with my dietary discipline. This is just what happens when I'm left to my own devices. Prepare to be amused. :-)

Monday

1)     regular Myoplex, banana, 1/4 cup frozen peaches, 2 scoops Betagen

2)     4 oz chicken breast, 2 cups leaf lettuce, 1 tomato, 2 tbsp light Caesar dressing, 1 tbsp parmesan cheese, apple, 3 oatmeal cookies

3)     1 oz string cheese

4)     Stouffer's lasagna w/meat sauce, sugar free Jello

5)     Zone bar

Walked 3 miles up and down hills with the dogs.

(Note - the dog walk is usually before meal 1 and the weights and martial arts are usually right after it.)

60 minute personal training session -

10 minutes Stepmill level 7

one 60-second set each:

leg extension, 100 lbs

leg curl, 100 lbs

box jumps

stiff-legged deadlift, 30lb dumbbells

push-ups with a medicine ball under each hand

chest press machine, 80 lbs

dumbbell flys, 25 lb dumbbells

low pulley rows, 95 lbs

lat pull down, 80 lbs

tricep bench dips, bodyweight

preacher curls, 20 lb dumbbells

power snatch, 60 lb barbell

roman chair crunch

1 minute Stairmaster, level 7

1 minute level 14

1 minute level 7

1 minute recumbent bike, level 4

1 minute level 6, faster rpm

1 minute level 4

1 minute Stepmill, level 7

1 minute level 11 (running)

1 minute, level 7

1 minute rowing machine, 600 rpm, 10 resistance

1 minute, 1000 rpm

1 minute 600 rpm

1 minute elliptical, no idea what the setting was

1 minute higher resistance, 200+ rpm

1 minute with less resistance

1 minute punching combinations into heavy bag

1 minute power roundhouse kicks

1 minute punches

1 minute weighted jump rope, double-bounce

1 minute fast single-bounce

1 minute double-bounce

6-8 minutes continuous abs, about 1 minute each of things like: bicycle crunches, regular crunches, reverse crunches, twisting oblique crunches, jackknife crunches, full sit-ups, plank

5 minute total body stretch

30 minutes of sword training immediately following the workout.

Tuesday

1)     protein shake (20g), packet of Quaker apple crisp instant oatmeal

2)     3 oz chicken breast, 1 oz Swiss cheese, 2 pieces Morningstar Farms veggie bacon, 2 pieces Sara Lee Delightful Wheat Bread (45 cals, 9g carbs per slice), handful of spinach leaves, 1 tbsp light mayo, 1 tsp Dijon mustard

3)     cold pork chop

4)     half a medium thin crust pizza (Pizza Hut - pepperoni, green pepper & black olive), Oreo Klondike bar

Walked 4 miles up and down hills with the dogs.

45 minutes of kata (choreographed martial arts routines)

Wednesday

1)     regular Myoplex, 1 banana, 1/4 cup frozen strawberries, 2 scoops Betagen

2)     Arby's Asian Sesame Salad

3)     3 oz chicken breast, 1 oz Swiss cheese, 2 pieces Morningstar Farms veggie bacon, 2 pieces Sara Lee Delightful Wheat Bread, red leaf lettuce, 1 tbsp light mayo, 1 tsp Dijon mustard

4)     4 tacos

Walked a hilly 2 miles with the dogs.

60-minute personal training session -

12 minutes Stepmill, levels 6-11

12 minutes Stairmaster, levels 7-14

(more warm-up than HIIT, talking the whole time ;-)

Workout alternates 2 exercises for mostly opposing muscle groups, 1 set each to failure, usually 8-15 reps. No rest at all between sets.

(quads/hams)

leg extensions, 140 lbs

leg curls, 110 lbs

leg extensions, 140 lbs

leg curls, 110 lbs

(inner thigh/glutes)

sumo squats, 100 lb dumbbell

leg press, 380 lbs

sumo squats, 100 lb dumbbell

leg press, 380 lbs

(chest/back)

incline chest press, 35 lb dumbbells

bent-over rows, 30 lb dumbbells

incline chest press, 35 lb dumbbells

bent-over rows, 30 lb dumbbells

(triceps/biceps)

triceps cable presses w/rope attachment, 50 lbs

biceps hammer curls, 30 lb dumbbells

triceps cable presses w/rope attachment, 50 lbs

biceps hammer curls, 30 lb dumbbells

(delts, push/pull)

upright rows, 40 lb barbell

Arnold presses, 30 lb dumbbells

upright rows, 40 lb barbell

Arnold presses, 30 lb dumbbells

(chest/back)

25 decline push-ups w/feet on bench

reverse-grip lat pull-downs, 90 lbs

25 decline push-ups w/feet on bench

reverse-grip lat pull-downs, 90 lbs

(triceps/biceps)

skull crushers, 40 lb barbell

biceps curls, 40 lb barbell

skull crushers, 40 lb barbell

biceps curls, 40 lb barbell

(delts, side/front)

lateral raises, 15 lb dumbbells

frontal raises, 12 lb dumbbells

lateral raises, 15 lb dumbbells

frontal raises, 12 lb dumbbells

5 minutes of floor abs

stretch

Thursday

1)     1 cup cottage cheese, 1 cup blueberries, 1 cup raspberries, 3 crushed macadamia nuts

2)      regular Myoplex, 1 banana, 1/4 cup frozen peaches, 1 Tbsp flax oil

3)     Zone bar

4)     6" Subway turkey & ham w/veggies, 1 oz (half a bag) Sun Chips, 1 oatmeal raisin cookie

5)     1 oz mozzarella, 1/4 cup dried apricots

Walked 4 hilly miles with dogs.

1 hour martial arts practice at home - kata, sword, punches, kicks, blocks, movement, stances, and techniques.

Friday

1)     1 cup cottage cheese, 1 cup blueberries, 1 cup raspberries, 3 crushed macadamia nuts

2)     3 oz ham, 1 oz Swiss cheese, 1 tbsp light mayo, 2 pieces Sara Lee Delightful Wheat Bread, orange, dill pickle spear

3)     massive chocolate donut with frosting

4)     Michelina's Chicken Fried Rice, 1/2 cup applesauce

5)     Steel Bar Rivets

Walked 2.5 miles with the dogs.

Walking lunges, hover squats, push-ups, dips, ball crunches, and calf raises at home before bolting out the door to the grocery store. Sometimes I do another personal training session on Fridays. Today it was more of an Emergency Workout .

Saturday

1)     2 pieces Sara Lee Delightful Wheat, 2 tbsp peanut butter, banana, 1 cup 2% milk

2)     regular Myoplex, 1 cup frozen strawberries, 1/2 cup frozen peaches, 2 scoops Betagen

3)     4 oz cold chicken breast, orange, 1/4 cup almonds

4)     Zone bar

5)     Amy's organic enchilada w/corn & black beans, 1/2 cup applesauce

6)     Steel Bar Rivets

Walked/jogged a fast 3.5 miles with dogs.

75 minute martial arts training - 15 minute warm up (calisthenics, basics, bag work), 30 minutes sparring, 30 minutes throws, chokes, and joint locks

Sunday

1)     3/4 cup Cinnamon Puffins, 1/2 cup 2% milk, 4 Morningstar Farms veggie breakfast links

2)     Arby's Market Fresh Roast Turkey & Swiss (yeah, the whole thing - 720 cals, 45g protein)

3)     Tuna pouch, 1 tbsp light mayo, 1 tsp relish, 5 stone ground wheat crackers, pear

4)     Lean Cuisine almond chicken, sugar free Jello

5)     Zone bar

Walked 4.5 miles with dogs.

Did the Crunch Candlelight Yoga DVD.

Took a big nap.