Food:

6:30 (driving to gym): energy bar

8:30 (diner w/ Tom, after workout): 2 fried eggs, English muffin w/
butter, 8 oz. grapefruit juice

12:00 (work -- brought steak & salad dressing from home): salad w/ 116
g filet mignon (leftover from Saturday dinner out), 1 cup greens, 2
oz. carrots, 1 oz. each tomato and broccoli, 1/3 cup blueberries, 2
tbs f/f balsamic vinaigrette
.
7:00 (driving home): apple

8:00 (home): 180g turkey meatloaf w/ 3 slices melted f/f cheese

10:00 (home -- planned); 178g f/f Greek yogurt

Totals: 1400 calories, 40g fat (26%), 131g carbs (38%), 121g protein
(35%)

7:00 a.m.: Exercise -- bench, etc.

Bench: 1x10x45; 1x10x65; 2x5x65 speed; 1x2x85; 1x2x105; 2x1x135;
1x2x135; 2x3x135 (with help on most of the 135s)

Machine shoulder press: 1x10x60

DB shoulder press seated on ball, alternating arms: 1x10x20s

Standing, with 5 lb. DBs, without any break in between: 10 lateral
raises; 10 x hold arms straight out from shoulders with forearms
pointing down at right angles, then keeping upper arms stationary,
rotate forearms up to right angle pointing up, then back down and
repeat; 10 v-flies (all this is shoulder rehab stuff)

Standing, with no weight: make 10 small circles with both arms,
clockwise and then counterclockwise, then do 10 large circles in each
direction, separately with each arm (also shoulder rehab)

Some various stretches with Tom stretching my arms back while I sat on
the ball

Seated DB overhead triceps extensions: 1x10x30

Triceps pressdowns: 1x10x80

Standing curls w/ EZ curl bar: 1x10x35

Chris
262/143/ (145-150)