Food:

8:00 (driving to work): ready-to-drink chocolate protein shake

10:30 (work, brought from home): energy bar

12:15 (Greek buffet restaurant w/ friends): 1/2 cup Caesar salad; 3
oz. gyro meat; 2" piece of sausage; 1 meatball; 1 cheese ravioli; 3
oz. green beans in tomato sauce

5:30 (during workout, bought at gym): sports drink

8:30 (restaurant w/ Elise and other friends from gym): 6 oz. wine; 2
pieces raisin walnut bread; 6 oz. broiled salmon brushed w/ butter; 3
oz. asparagus; 1 cup au gratin potatoes  

Totals: 1854 calories (129 from wine), 71g fat (35%), 133g carbs
(29%), 132g protein (29%)  {More rich food than I'm used to in one
day!}

Exercise:

5:00: Olympic lifting + cardio:

Shoulder warmups

Snatch pulls: 1x5x15kg/33lbs; 2x5x25/55; 2x5x30/66

Sets of 1 power clean + 3 power jerks: 1 x 15/33; 1 x 20/44; 1 x
25/55; 2 x 30/66

Back squats: 1x5x25/55; 1x5x35/77; 1x3x45/99; 1x3x55/121

Abs:

a) standing pulldown thing: 2x15x60
b) sit-ups holding 25-lb. plate overhead and pushing against Ahmed's
hand with it each time I come up: 2x10

Cardio program week 11, easy day: 20 minutes treadmill run at 4.5 mph,
+ a couple minutes each walking backwards and sideways on the
treadmill, just to try it out  (Very interesting :-) )

Chris
262/143/ (145-150)