Food:

8:00 (home): 30g More & Less cereal, 30g All Bran, 22g whey protein, 1
cup skim milk

12:00 (work, brought from home): 1 can (5 oz.) tuna mixed w/
calorie-free blue cheese dressing; 1 cup f/f Greek yogurt w/ 3 oz.
strawberries

3:00 (work, brought from home): energy bar

5:00 (during workout): sports drink

8:30 (driving home): 1/5 apple (didn't like it -- tossed the rest)

9:00 (home): 3 eggs scrambled w/ 3 slices f/f cheese & 3 oz. ham; 3
mint meringue cookies

11:30 (home-planned): 1 cup f/f Greek yogurt w/ 3 oz. strawberries

Totals: 1412 calories, 28g fat (18%), 140g carbs (40%), 169g protein
(48%)

Exercise:

no lunchtime walk -- was feeling a bit off today

5:00 -- Olympic lifting, cardio

Shoulder warmups

Sets of 1 power snatch followed by 3 overhead squats: 2 w/ hollow bar;
2 x 15kg/33lbs; 2 x 20/44; 1 x 22.5/49.5

Muscle cleans: 1x5x22.5/40.5; 1x5x25/55; 1x3x27.5/60.5; 1x2x30/66;
1x1x35/77; 2 unsuccessful tries w/ 37.5/82.5

Jerks in cage: 1x5x20/44; 2x3x25/55; 2x3x30/66; 1x3x32.5/71.5

Standing abs pulldown: 1x15x50; 1x15x60

Cardio program week 13, interval day: 20 minutes on treadmill
repeating pattern: 3 minutes at 2.1 mph, 3 minutes at 6.1 mph, 3
minutes at 4.1 mph

Then I stayed at the gym for an interesting seminar on heart rate
training.

Chris
262/141/ (145-150)