Food:

6:30 (driving to gym): ready-to-drink chocolate protein shake

9:00 (office cafeteria): PB&J sandwich: 2 slices whole wheat toast; 1
oz. peanut butter; 1 tbsp orange marmalade

12:00 (brought salmon and salad dressing from home; bought the rest in
the cafeteria): salad w/ 1 cup greens, 82g grilled salmon, 1 cup fruit
(strawberries, grapes, pineapple), carrot slices, broccoli, mushrooms,
f/f balsamic vinaigrette

3:30 (work, brought from home): banana

9:00 (home): 228g turkey meatloaf; 38g potato; 40g peas (I used up all
my appetite on the meatloaf and gave most of my veggies to DH :-) .)

Totals: 1332 calories, 44g fat (29%), 141g carbs (42%), 96g protein
(29%)

Exercise:

7:30: upper body workout

bench: 1x10x45; 1x10x65; 1x8x85; 1x5x105; 1x3x115

DB bench press: 1x10x30s

DB shoulder press: 1x8x20s  (this is still hard on my bad shoulder)

machine rows: 1x12x60

machine rows with different machine: 1x8x80

lat pulldowns: 1x10x100

seated overhead DB triceps extension: 1x8x40

triceps pressdowns: 1x10x80

biceps curls with floor-mounted cable stack: 1x8x60

standing biceps DB curls: 1x8x20s immediately followed by 1x5x15s

1:00: brisk 2-mile walk {Does one burn more calories when it's very
hot out?  It was 90+ today, and it sure feels harder!}

5:30: 35 minute run on treadmill, with repeated pattern (2 minutes at
4.7, 3 minutes at 4.6)  {pretty hard -- not the pace but the duration
-- and it was hot in the gym}

Chris
262/149/ (145-150)