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.