Summary for 07/14/08
Breakfast 7 am
14-oz DD coffee w skim x2
eggwhite omelet w veggies, black coffee
oatmeal
32-oz DD black iced coffee (had half the omelet at 7 am and ate the other half at 11 am)
16-oz water with Zingers-to-Go 
had a second 14-oz DD coffee w skim at 1:30 pm
LOL! Always be prepared - the Scout motto! So, important. I waited until 2:30 pm to grab my lunch and when I went to get it out of the refrigerator in the faculty room, there was a thesis defense going on. So, I couldn’t walk in on that. Luckily I have a couple cans of tuna in my desk drawer so I pulled one out, opened it up, shook some dry mixed vegetables into it, and let it sit so the veggies could get rehydrated by the tuna water and voila! Lunch. The unfortunate part is that this is 38 g protein.
albacore tuna in water (chix of the sea)
20-oz POWERADE ZERO
step mill 20-min L11-13 2.18-mi
workout - chest & shoulders 40-min
flat DB press 12 rep@ 25 lb, 10 rep @ 35 lb, 8 rep @35/30 lb, 15 rep @25 lb
[incline DB press 10 rep @25 lb, 10 rep @25 lb, 15 rep @20 lb, 8 rep @25 lb
incline DB fly 12 rep @20 lb, 12 rep @20 lb, 12 rep @15 lb, 12 rep @20/15 lb
[DB lateral raise 15 rep@10 lb, 15 rep@ 10 lb, 15 rep@ 10 lb
DB front raise 15 rep @10 lb, 15 rep @ 0 lb, 15 rep @ 10 lb
DB upright row 20/15 rep @15 lb, 15 rep @15 lb, 15 rep @15 lb
standing DB military press 15 rep @15 lb, 15 rep @15 lb, 15 rep @15 lb]
pushups 2 sets to failure - 5 full body 4 girl then 1 full body and 4 girl
and did Abs workout 20-min
hanging leg raise 4 sets of 20 reps
[Cable crunches 15 rep @ 45 lb, 15 rep @ 45 lb, 15 rep @ 45 lb, 15 rep @ 45 lb
crunches on exercise ball 4 sets of 25 rep]
7 pm
52-g Kashi Go Lean
stallone protein pudding
16-oz water
9 pm
Akara bean cakes
87-g When Pigs Fly low carb wheat bread
17-g PB power pnb
15-g American Spoon cherry butter
32-oz water
