Food:

8:15 (home): 2 poached eggs on 1 slice whole wheat toast w/ 3 slices
melted f/f cheese

11:00 (home): 34g air-popped popcorn

11:45 (home): 150g Greek yogurt w/ 1/2 tbsp honey

2:30 (driving home from gym): energy bar

6:45 (country club w/ friends): 1/2 dinner roll w/ a little butter; 1
cup crab bisque; 7 oz. broiled salmon; 2 oz. asparagus; 1/4 cup mashed
potatoes

8:30 -- 10:30 (home, w/ friends): 6 oz. dessert wines

Totals: 1598 calories (300 from wine), 38g fat (22%), 125g carbs
(31%), 125g protein (31%)

1:00 -- Exercise: cardio + chest & arms

Treadmill: ran one mile at 6.0 for a 10-minute mile -- a new PR

Speed bench (as fast as possible off the chest): 1x10x45, 1x5x65,
2x5x85

Pushup exercises:
 a. Dynamic pushups -- coming up off the floor with both hands at the
top: 1x10 from the knees, 1x4 from the toes -- not a lot of lift on
either

 b. Pushups with hands on dumbbells, going down low enough at the
bottom to touch my nose to the floor, then pausing for several seconds
at the bottom before pushing back up: 1x5

 c. (Hard to describe): Using machine with cable for each hand, set
so they're mounted well above my head to either side.  Facing away
from machine, hold cable with each hand and walk away from machine
until cables are taut.  Then walk feet back toward machine while
pressing arms straight down on the cable handles so that body is in an
angled plank position with hands supported on handles.  Do pushups
that way.  While angled pushups are easier than flat on the floor, the
stability issue makes this much more challenging.  Did 1x8, then 1x6
with feet farther back.

Shoulder press, machine: 1x10x50

Triceps exercises:
 a. Seated overhead DB extensions: 1x5x45

 b. Lying overhead triceps extensions w/ EZ curl bar, immediately
followed by close grip bench press w/ same bar: 1 x (5+5)

 c. Triceps pressdown: 1x8x5 plates

Standing DB biceps curls: 1x10x20s

Chris
262/143/ (145-150)