Food:

5:45 (driving to gym): ready-to-drink chocolate protein shake

7:30 (post-workout, driving into DC with colleague): 1 oz. almonds

10:30 (meeting -- brought from home): apple

11:45 (meeting food): 1/2 sandwich w/ 2 oz. turkey and 1 slice Swiss
cheese on whole grain bread; 1/2 cup fresh fruit

2:30 - 5:00 (meeting -- brought from home): 15 mini-carrots

6:00 (driving back from DC with colleague): energy bar

8:00 (home): 2 poached eggs on 1 slice whole wheat toast w/ 3 slices
melted f/f cheese

10:00 (home -- planned): 200g f/f Greek yogurt

Totals: 1335 calories, 41g fat (28%), 137g carbs (41%), 107g protein
(32%)

Exercise:

6:00 a.m.  -- a little cardio, plus chest, shoulders, and arms:

Cardio (because I was early and Tom was late): 26 minutes on
treadmill, alternating one minute walk and one minute run at varying
miles-per-hour: 2.0, 4.0, 2.2, 4.2, 2.4, 4.4, 2.6, 4.6, 2.8, 4.8, 3.0,
5.0, 3.2, 5.2, 3.4, 5.4, 3.6, 5.6, 3.8, 5.8, 4.0, 6.0, 3.8, 5.8, 3.6,
5.6 -- just to keep myself interested.  Then I stopped because Tom
showed up.

Bench: 1x10x45; 1x10x65; 1x10x65 fast;1x3x95; 1x2x115; 1x2x135;
2x2x145 (Tom helped on the 135s and 145s)

Machine shoulder press: 1x10x60

Seated alternating-arm DB shoulder press w/ 17.5s  immediately
followed by standing DB flyes w/ 7.5s: 2 x (8 shoulder presses w/ each
arm followed by 15 flies)

Lying overhead triceps extension w/ 45 lb. EZ curl bar immediately
followed by close grip bench press w/ same bar: 5 triceps extensions,
5 presses

Seated overhead triceps extension machine: 1x15x60

Triceps pressdowns: 1x12x80

DB biceps curls: 1x20x17.5s

12:00 noon -- around 6 blocks walking downtown -- just running an
errand, nothing strenuous  {I'm involved in a week-long audit down at
one of our customer sites.  There are no lunch breaks, but I got a
chance to get out for a while because of this necessary errand -- to
get one of the new Metro smartcards so I could get downtown by subway
the rest of the week.}

Chris
262/143/ (145-150)