Food:

7:00 (driving to Metro): ready-to-drink chocolate protein shake

10:15 (meeting, brought from home): instant (mix w/ boiling water) hot
cereal -- banana nut barley

11:30 (meeting food): 1/2 sandwich: 1 large slice whole grain bread, 1
1/2 oz. turkey, 1/2 oz cheese, lettuce & tomato

2:30 (meeting, brought from home): energy bar

4:00 (meeting, brought from home); cashew nuts

6:30 (during workout): sports drink

8:00 (driving home): 10 mini carrots

9:15 (home): 2 poached eggs on 1 slice whole wheat toast w/ 3 slices
melted f/f cheese

10:30 (home): 2 mint meringue cookies

Totals: 1398 calories, 40g fat (26%), 165g carbs (47%), 89g protein
(25%)

Exercise:

Shoulder warmups

Front squats: 1x5x15kg/33lbs (just warming up knees)

Classic cleans from below-knee rack:  1x5x25/55; 1x3x30/66; 1x3x35/77;
1x2x40/88; 1x1x45/99; 2 tries at 47.5/104.5 (Missed both, but both
were close, especially the second.  Ahmed wouldn't let me try a third
time, though I wanted to.)

Split jerks: 1x5x15/33; 1x3x20/44; 1x3x25/55; 1x3x30/66; 1x1x35/77; 1x
(1 + 1 miss) x 40/88; 1x2x40/88

Abs: Situps on decline bench holding 12 lb. medicine ball, tossing it
to Ahmed at the top and then catching it again before going back down:
2x10

Reverse hyperextensions: 3x15

Cardio: 20 minutes bike, level 5, random program, average speed 95 rpm
(except last two minutes, when I decided to go really fast and
averaged 130)

Chris
262/143/ (145-150)