3.23.Greg

Breakfast
- toast with peanut butter
- regular coffee

Lunch
- PCC chili
- roll

3.22.Greg

Breakfast
- toast with peanut butter
- mocha

Lunch
- Chicken Caesar
- iced tea

Dinner
- Indian Masala w/tofu garbanzo's and rice

3.21.Greg

Workout
- 20 minute run
- 50 pushups

Breakfast
- mocha
- toast with peanut butter

Lunch
- turkey sandwich
- apple pie

Dinner
- tamales
- beans, rice, avocado, quorn burger

3.20.Greg

Breakfast
- usual + toast w/peanut butter

Lunch
- spaghetti w/bolganese
- glass of wine

Dinner
- Salmon Caesar salad

3.19.Greg

Breakfast
- HB egg

Workout
- 20 mins on bike
- Swiss ball ayubs
- pull ups
- incline press
- hanging leg raises
- flies
- reverse flies
- decline bench
- rows

Lunch
- HB egg
- 3 apple wedges
- 10 grapes
- 1/2 slice of cheese
- whole wheat mini bagel with peanut butter

Dinner
- salmon sandwich
- Greek salad
- fries

Snack
- toast w/peanut butter

[Posted with iBlogger from my iPhone]

3.18.Greg

Breakfast
- usual

Lunch
- chicken with Asian noodles
- half a roll

Dinner
- greek salad
- tuna sandwich

[Posted with iBlogger from my iPhone]

3.18.Alex

breakfast
- the usual

lunch
-rice
-grilled chicken
-salad

dinner
-whole wheat flakes
-pumpkin granola
-milk

3.17.Alex

stomach flu

3.17.Greg

Breakfast
- usual

Lunch
- Greek salad and chilli

Dinner
- quorn sandwich
- a few pita chips

[Posted with iBlogger from my iPhone]

3.16.Alex

breakfast
- the usual

lunch
- tuna on italian peasant bread.
- manna fruit and nut bread.

dinner
- vegetable chili
- slice of bread
- mango sorbet

workout
- i lost track right in the beginning when i saw the guy naked on the phone. did the other person know he was naked? aren't you suppose to disclose that?

3.16.Greg

Breakfast
- banana
- mocha

Lunch
- burrito bowl with chicken

Workout
- trifecta
- Swiss ball ayubs
- bar curl
- cable triceps
- weighted crunch
- reverse curl
- spread it @ the bottom
- leg press
- 21's
- 1 arm tri's

Dinner
- turkey sandwich
- pita chips

[Posted with iBlogger from my iPhone]

3.15.Greg

Breakfast
- cup of cereal with soy milk

Lunch (Oobas)
- tostada salad with salmon
- chips and salsa

Dinner
- Cobb salad
- a few of Sara's fries

[Posted with iBlogger from my iPhone]

03.15.Alex

breakfast
-the ususal

lunch
-veggie chili
-turkey jerkey

dinner
-salad with grilled chicken
-bread
-mango sorbet

grandpa pants

It's not easy to work out with grandpa pants.

Greg - 3.14.09

Breakfast
- cup of pumkin flax cereal w/soy milk

Lunch
- WF organic burger with mustard, lettuce, tomato, and onion
- salt and vinegar chips
- honest tea

Workout
- building a deck
- moving all my tools from upstairs to under the house

Dinner
- 3 scrambled eggs
- 4 corn tortillas
- salsa
- yogurt

Greg - 3.13.09

Breakfast
- usual

Lunch
- chicken breast with asian noodles
- HB egg

Workout
- chest press
- ay-ubs
- military press
- pull downs
- flies
- push ups
- 20 mins on bike

Dinner
- paneer paratha
- mahtar paneer
- yogurt

Greg - 3.12.09

Breakfast
- usual

Lunch
- Turkey havarti sandwich
- Greek salad

Workout
- 20 minutes on bike (trifecta was achieved)
- swiss ball ay-ubs
- bar curls
- triceps extensions (cable machine)
- hanging leg ay-ubs
- leg press
- 21's
- behind the head triceps

Dinner
- tuna sandwich

Snack
- cup of cereal w/soy milk

I'm Back! 3.11.09

Breakfast
- usual - in case you don't remember it is coffee with one creamer and one serving of bear mush

Lunch
- 1 salmon taco
- 1 halibut taco

Workout
- 20 minutes on bike - trifecta
- ayubs (swiss ball crunches and hanging leg raises)
- pull ups
- bench
- military
- flies
- back flies

Dinner
- turkey sandwich
- artichoke salad

3.05.09

breakfast
-the usual

lunch
-rice, chicken, beans, vegetable bowl

dinner
-field roast
-peas
-glass of wine

3.4.09.Alex

breakfast
-the usual

lunch
-some gross-ass chicken with stringbeans
-rice

dinner
-mushroom stew
-asian tempeh

3.03.09.Alex

breakfast
- the usual

lunch
- turkey on wheat
- energy bar

dinner
- quorn on wheat
- pita chips and salsa

3.2.09.Alex

breakfast
-the usual

lunch
-turkey on wheat
-multi grain roll

dinner
-quorn on wheat
-pita chips and salsa

2-18-Alex

breakfast
-the usual

lunch
- spinach, rice, tofu (palaak paneer)
-fruit smoothie

dinner
-wine
-salad with tuna
- whole wheat bread
- cup of blood orange sorbet

2/18 - Greg

Breakfast
- usual

Lunch
- PCC Burrito

2/17 - Greg

Breakfast
- usual

Lunch
- Chicken Caesar
- HB egg

PT
- usual

Dinner
- 3 eggs w/corn tortillas
- peanut butter toast

2-16-Alex

breakfast
- the usual

lunch
- tuna fish sandwich
- rice chips

snack
- multigrain roll

dinner
- sauteed corn
- quinoa burger
- blood orange sorbet (cup)

2-15-Alex

breakfast
- the usual

lunch
- oobas fajita salad

dinner
- fruit smoothie

2/16 - Greg

Breakfast
- fruit
- coffee machine mocha

Lunch
- greek salad
- tuna sandwich

Workout
- abs
- chest
- back
- shoulders

Dinner
- leftover pizza pi

2/15 - Greg

Breakfast
- cup of flax cereal w/soymilk
- black coffee

Lunch
- Oobas salmon grill plate

Snack
- mocha
- white chocolate cookie

Dinner
- none (felt too bad about my snack and I was tired from an allergy attack)

2/14 - Greg

Breakfast
- cup of flax cereal w/soymilk
- black coffee

Snack
- cup of yogurt

Workout
- bike
- arms
- legs (burn outs)
- ay-ubs

Lunch
- tofu
- potatoes
- mushroom salad
- iced tea

Dinner
- tuna sandwich

2/13 - Greg

Breakfast
- cup of flax cereal w/soy

Lunch
- chicken with rice

Dinner
- Caesar salad
- breadsticks
- Pizza from pizza pi

2/12 - Greg

Breakfast
- usual

Lunch
- tofu with roasted vegetables

PT
- usual

Dinner
- tamales
- chips w/salsa

2-14-Alex

breakfast
- the usual

lunch
- quorn on wheat

dinner
- spicy chicken thigh
- carrots
- fingerling potatoes
- fruit smoothie

2-13-Alex

breakfast
- the usual

lunch
- two tuna tacos

dinner
- qourn of wheat
- fruit smoothie

2-12-Alex

breakfast
-the usual

lunch
-tuna sandwich
-rice chips
-multi-grain roll

dinner
-wine
-quorn on wheat
-pita chip and salsa
-cup of mango sorbet

2-10-Alex

breakfast
-the usual

lunch
-tunafish sandwich

dinner
-quorn on wheat
-blood orange sorbet

2-11-Alex

breakfast
-the usual

lunch
-turkey sandwich

dinner
-kale and yam salad
-peppered beef

2/11 - Greg

Breakfast
- usual

Lunch
- grilled cheese w/tomato soup

Workout
- bike
- chest
- back
- ay-ubs

Dinner
- PCC deli

2/10 - Greg

Breakfast
- usual

PT
- upper cycle
- pushups
- medicine ball twitst
- rotator cuff exercises
- wax on/wax off
- body blade

Lunch
- Turkey, avocado unwich from Jimmy Johns

Snack
- cup of flax pumpkin cereal with soy milk

Dinner
- Chicken Tikka Masala with rice
- cup of yogurt with fruit

2-9-Alex

breakfast
the usual

lunch
tuna fish on wheat

dinner
salad
fingerling potatoes
cup of blood orange sorbet

workout
all I remember is: "spread it out at the bottom"

2/9 - Greg

Breakfast
- fruit
- coffee machine mocha

Lunch
- tuna sandwich
- garbanzo chard salad

Workout
- 27 mins on bike
- ab crunch machine
- e-z bar curls
- behind the head triceps extensions
- dumbbell curls
- triceps cable pulls
- ball crunches

Dinner
- protein salad from WF w/oil and vinegar dressing

2/8 - Greg

Breakfast
- oatmeal with fruit, nuts, and brown sugar
- americano with teaspoon of half and half

Lunch
- phad Thai with tofu

Dinner
- tamale
- pinto beans

Dessert
- Greek yogurt with half tsp of honey

[Posted with iBlogger from my iPhone]

2-8-Alex

breakfast
the usual

lunch
califlower soup
ginger tempeh

dinner
fingerling potatoes
blood orange sorbet

30 mins bike
abs

2-7-Alex

breakfast
the usual

lunch
califlower soup
ginger tempeh

dinner
salmon
roasted potatoes
wine

2/7 - Greg

Breakfast
- eggs with corn tortilla and salsa

Lunch
- mocha
- yogurt with granola

Dinner
- ice tea
- 2 white fish tacos
- rice
- black beans
- handful of chips with salsa

[Posted with iBlogger from my iPhone]

2/6 - Greg

Breakfast
- usual

Lunch
- chicken with roasted veggies

Beer Friday
- 1 beer

Workout
- 20 mins on bike
- ay-ubs
- bench
- lateral raises
- ay-ubs
- military
- flies
- leg press
- twist ay-ubs
- pull downs

Dinner
- Cobb salad no bacon or dressing or cheese

[Posted with iBlogger from my iPhone]

2-6-Alex

breakfast
the usual

lunch
grilled chicken breast
rice
salad

snack
multi-grain roll

dinner
quinoa burger on wheat
fruit smoothie

2-5-Alex

breakfast

• the usual

lunch

• tunafish on whole grain
• cup of decaf with honey

dinner

• crimini mushrooms sauted in olive oil, garlic, and vegetable broth
• quorn on wheat
• glass of Old Vine

2/5 - Greg

Breakfast
- usual

Lunch
- breast with brown rice

PT
- uppercycle
- rotator cuffs
- body band
- medicine ball balance rotations
- push ups

Dinner
- scrambled eggs with corn tortillas and salsa
- handful of corn ships with salsa
- cup of cereal w/soy milk to cover for dessert

2/4 - Greg

Breakfast
- Usual

Lunch
- Chicken with Asian pasta

Snack
- Cereal bar

Workout
- 28 mins on bike
- biceps
- triceps
- ay-ubs

Dinner
- Turkey sandwich
- HB egg

2-4-Alex

breakfast
fruit smoothie
1/2 bagel

lunch
tuna fish sandwich

dinner
glass of wine
pan fried corn seasoned with sweet paprika, chipotle, and salt
quinoa burger
1/2 cup mango sorbet

workout
ay-uhbs
biceps
triceratops
38 mins on bike

i also set off the fire alarm at the music store going out the wrong door. it has nothing to do with the blog.

2-3-Alex

breakfast

• half of the usual
• berry smoothie

lunch

• turkey on wheat
• rice chips - sea salt and vinegar flavor

dinner

• glass of wine
• quorn on wheat
• carrot/squash soup
• cup of mango sorbet

2/3 - Greg

Breakfast
- coffee with one cream

PT
- upper cycle
- rotator cuff exercises while standing on swiss ball platform
- pushups

Lunch
- Chicken taco's w/salsa
- roasted sweet potato and kale salad

Dinner
- Piece of pizza
- birthday cake

Note: No more pillar unless you bring your own food. It's hard to eat healthy there.

2/2 - Greg

Breakfast
- Cup of fruit
- Mocha from coffee machine

Lunch
- Chicken with roasted veggies

Workout
- 20 mins on bike
- Chest
incline bench
flies
- Shoulders
military press
- Back
deltoids squeeze
seated rows
- Ay-ubs
machine crunch
cable crunch
swiss ball crunch
- Legs
leg press

Post workout
- protein shake

Dinner
- fettuccine w/ meatballs and marinara
- glass of Alex's wine

2-2-Alex

breakfast
the ususal

lunch
tunafish on wheat (thanks, tuna lady!)

snack
amy's spinach pocket

dinner
tuna steak
roasted fingerling potatoes

workout
40 mins bike
ay-ubs
delts
bis
tris
leg presses

2-1-Alex

breakfast
the usual

lunch
quinoa burger
smoothie

communion
sourdough
fake wine

dinner
pan seared tuna with curry and balsamic reduction
roasted fingerling potatoes
glass of Old Vine Red
cup of mango sorbet

1/31 - Greg

Breakfast
- coffee
- cup of cereal
- enough soy milk to cover
- HB egg

Lunch
- tiger mtn chilli
- chard protien salad
- piece of bread
- church cookie

Dinner
- 5 chunks of tofu
- yogurt with fruit

[Posted with iBlogger from my iPhone]

2/1 - Greg

Breakfast
- coffee
- oatmeal with fruit, nuts, brown sugar
- 2 strips of bacon

Snack
- banana

Lunch
- Paratha w/channa

Dinner
- Amy's bean burrito

[Posted with iBlogger from my iPhone]

1-31-Alex

breakfast
the usual

lunch
carrot/squash soup
smoothie

dinner
salmon with ginger
roasted fingerling potatoes
.5 cup of mango sorbet
2 glasses of Marietta Old Vine Red Lot 48 (oh, how sweet it is!)

1/30 - Greg

Breakfast
- usual

Lunch
- chicken with Asian noodles
- tea

Snack
- cerial bar

Workout
- 20 mins on bike
- dumbel curls
- hammer curls
- abs
- triceps push
- 21's
- abs
- triceps isolations
- leg raises
- abs

Dinner
- margarita
- chicken enchiladas, beans, rice

[Posted with iBlogger from my iPhone]

1-30-Alex

breakfast
the usual

lunch
"floating" teriyaki (chicken)
rice
cabbage

pre-workout
leftover floating

dinner
quorn on wheat
califlower and corn chowder
two glasses of Marietta Old Vine Red Lot 48
smoothie

workout
ay-ubs
biceps
triceps
50 mins on bike

notes:
there is no "good" reason for a man to linger naked in the locker room, except to read the newspaper.
mid-winter training camp is down to two weeks!

1/29 - Greg

Breakfast
- usual

Lunch
- #12 from jimmy johns (turkey avocado)
- salt and vinegar chips

PT
- rotator cuff lifts
- body band
- 6 mins on upper cycle
- 2 sets of push ups

Snack
- handful of carrots and hummus
- piece of turkey jerky

Dinner
- salmon
- rice
- broccoli

Dessert
- cup of cereal with soy milk

1-29-Alex

breakfast
the usual

lunch
tuna fish on whoel grain dark
fruit salad with yogurt

dinner
bowl of chili
bowl of pumpkin seed granola with milk

1-28-Alex

breakfast
the usual

lunch
turkey on wheat with avocado
polenta corn chips
fruit salad with yogurt

dinner
quorn chicken on wheat
califlower soup

workout
40 mins bike
pectoralis
deltoids
rhomboids

1/28 - Greg

Breakfast
- usual

Lunch
- Steph's tofu with roasted veggies
- honest tea

Workout
- 20 mins on bike
- 4 sets bench
- 3 sets rows
- 3 sets shoulder press
- 3 sets flies
- 3 sets deltoids squeeze
- what else?

Dinner
- caesar salad
- hard boiled egg
- 1 piece of turkey jerky

1/27 - Greg

Breakfast
- usual

Physical Therapy
- push-ups
- body blade
- stretches

Lunch
- Lasagna from PCC
- Artichoke salad
- honest tea

Dinner
- Tamale with beans
- fruit with yogurt
- 1 piece of turkey jerky

1-27-Alex

breakfast
the usual

lunch
carrot, ginger, squash soup
sweet and sour tempeh
tall decaf with honey

dinner
chicken with asparagus
brown rice

Alex's works his calves

Seriously, what is the deal with this machine and why is Alex enjoying it so much!

1/26 - Greg

Breakfast
- Bear mush
- mocha from espresso machine
- Fruit medley

Lunch
- grilled chicken and Asian noodles
- sparkling water

Snack
- Breakfast bar

Workout
- 20 mins on exercise bike
- 3 sets of 20 on ab machine (lying)
- 3 sets of 10 standing curls
- 3 sets of 10 hammer curls
- 3 sets of 10 forearm turns
- 3 sets of 15 ab machine (seated)
- 3 sets of 20 leg press
- 3 sets of 10 triceps extensions
- 3 sets of 10 seated power curls
- 3 sets of 20 seated dips
- 3 sets of 15 calf extensions
- 3 sets leg pushes

Dinner
- string cheese
- egg salad sandwich
- carrots and humus
- small cup of cereal with soy milk

1-26-Alex

breakfast
the ususal

lunch
turkey and avocado on whole grain
polenta chips

dinner
bowl of chili
glass of wine
cup of mango sorbet

my condition
i am so friggin tired. it must be on account of the cycling yesterday.

1-25-Alex

breakfast
the usual

lunch
quorn chicken on whole wheat (http://www.quorn.us//cmpage.aspx?pageid=488)
smoothie

dinner
bowl chili
cup of mango sorbet
slice of manna bread

70 minutes on the stationary at Gold's since I did not ski.

1/25 - Greg

Breakfast
- Cup of oatmeal with fruit and nuts
- 16 oz Americano coffee

Lunch
- Spicy spinach and tofu
- whit rice
- 1.5 fresh rolls

Snack
- Almond biscotti
- 16 oz Soy mocha

Dinner
- Fettuccine with vegetarian meatballs, garlic olive oil, and red pepper flakes

1-24-Alex

breakfast
same as always

lunch
garden (quorn) burger
smoothie

dinner
ginger salmon
ginger tempeh
califlower soup
cup of mango sorbet

1/24 - Greg

Breakfast
- 2 hard boiled eggs
- 1 cup yogurt
- half a protien bar

Lunch
- grilled cheese sandwich
- coffee

Dinner
- Chicken Fajitas
- handful of corn chips w/salsa
- Margarita

[Posted with iBlogger from my iPhone]

1/23 - Greg

Breakfast
- same as yesterday

Lunch
- Cobb salad, no bacon, no dressing
- iced tea

Workout
- 20 minutes on bike
- 3 sets bench
- 3 sets pulldowns
- 3 sets butterflies
- 3 sets rows
- 3 sets reverse butterflies
- 3 sets deltoid raises
- 3 sets abs machine

Dinner
- 2 pieces bread with butter
- salmon, spinich, rice, lentils
- glass of red wine

[Posted with iBlogger from my iPhone]

1-23-Alex

breakfast

• same as always

lunch

• chicken salad sandwich
• thai tomato soup
• raspberry nut bar

dinner

• chicken breast on whole wheat
• pita chips and salsa
• smoothie

1-22-Alex

breakfast
same as always

lunch
spicy tofu with rice
chocolate soy milk
(I really wanted to eat something junky.)

dinner
grilled chicken on wheat bun
pita chips and salsa
couple pieces turkey jerkey
fruit and nut manna bread

my stomach is so ridiculously sore.

1/22 - Greg

Breakfast

• Black Coffee
• Small bowl Kashi wheat squares w/enough soy milk to cover

Lunch

• Spicy thigh with brown rice
• Honest Tea

Snack

• Apple cinnamon breakfast bar

Dinner

• Smoked mozzarella and pasta
• Artichoke salad
• Black Coffee
• 1 hard boiled egg
  

3 hours of bass playing

1-21 - Alex

Breakfast

• Pumpkin seed granola with whole wheat flakes and 1% milk
• Coffee with honey and tsp sugar

Lunch

• Amy's spinach pocket
• Polenta corn chips
• Raisins
• Banana

Dinner

• Tuna fish on spelt
• Pita chips and salsa
• turkey jerkey
• smoothie with banana, berries of straw and blue, apple of the pine, butter of the peanut.

Workout

• 45 mins on bike
• biceps
• triceps
• stretches
• reverse dips

1/21 - Greg

Breakfast

• Coffee with 1 creamer
• Bear mush w/maple syrup

Lunch

• Steph's Tofu with roasted vegetables
• Honest Tea

Workout

• 20 min on bike
• 3 sets 10 dumb bell curls
• 3 sets 10 dumb bell hammer curls
• 3 sets 10 dumb bell triceps behind the head
• 3 sets 10 incline power curls
• 3 sets 10 seated triceps dip
• 3 sets 10 lunges
• 3 sets 15 leg press
• 3 sets 25 exercise ball crunch

Snack

• 24 oz strawberry fields protein shake

Dinner

• Chicken Marsala w/white basamati rice
• Fat free Greek style yogurt w/frozen raspberries

Breakfast

• Pumpkin seed granola with wheat flakes and 1% milk.
• Coffee with honey and tsp cane sugar.

Lunch

• Amy's spinach pocket
• Polenta corn chips
• Raisins

Dinner

• Grilled chiken breast on whole wheat
• turkey jerkey (2 pieces)
• Pita chips and salsa
• Smoothie: Banana, strawberry, blueberry, pineapple, oj, peanut butter.

Teusday 9/20

Breakfast

• Coffee with one creamer
• Bear Mush with a few drops of maple syrup

Physical therapy

• 10 minutes on arm bicycle
• 4 rotator cuff exercises (2 sets of 10 for each)
• 2 sets of 10 pushups
• 2 sets of 30 secs forearm twists

Lunch

• Spicy thigh with brown rice
• Black tea

Snack

• Handful of corn chips dipped in hummus

Dinner

• Salmon
• Cranberry Rice Pilaf
• Greek yogurt with two spoonfuls of frozen raspberries

Dinner and Workout

Workout - Alex

• Food: Amy's spinach, tomato, cheese pocket.
• Aerobic: 20 mins on the bike.
• Abs: desc pyramid
• Chest press: desc pyramid
• Flies: dumbell 2 sets
• Abs: desc pyramid
• Deltoid: desc pyramid
• Note: Accidentally saw naked guy bend over in locker room. Reinforced my heterosexuality.

Dinner - Alex

• chicken breast on whole wheat bun with spicy Amy's spicy bbq sauce.
• a few mushrooms
• smoothie: banana, blueberry, strawberry, pinapple, peanut butter, oj.

Summary: Very proud of Focker. I felt good the whole time, energized, and could have gone longer, but made choice to leave room in the tank for wednesday. Made good choices today.

Dinner

Focker

• Handful of baby carrots and hummus
• Bean and cheese tamale with more beans on the side
  

Workout

Focker

• Gronola bar for pre-workout snack
  
• Bike for 20 mins
• Ab machine 6 sets
• Chest press 6 sets
• Obliques machine 3 sets
• Leg raise machine 3 sets
• Dumbbell flies 4 sets
  
• Deltoids squeeze 4 sets
• Protein bar for post-post workout snack
  

Lunch

Focker

• PCC Chicken Ceasar Salad w/squeezed lemon (no dressing)
  
• Honest Tea - Just Black Tea
  

Lunch

• Alex
• Tuna fish sandwich on spelt bread.
• Some polenta corn chips.

Breakfast

• Focker
• Mocha from coffee machine in the building
• Scrambled eggs with mushrooms and a piece of toast
• Fruit medley (strawberries, pineapple, honeydew, and cantaloupe)
• Alex
• Pumpkin seed granola mixed with flax and whole wheat flakes.
• Enough 1% milk to cover the cereal.
• Coffee with honey and a teaspoon of sugar.