Exercise:
AM
Stretching 3 minutes seated hip flex, pump, climbing stretch
Strength couplets (20 seconds of work, 20 seconds rest between each couplet) x 5 rounds
Push ups/ BW Rows
40lb Db swing left/ Db swing right
40lb Db CP left/ Db CP right
Planks: Straight - 1:20; TB on Knees - 30 seconds; Straight 10 seconds

PM
Swimming 45 Minutes

Weight: From 09 JUL 07 233# (next weigh-in: 8/9/2007)

Rest: 7 1/2 Hours

Food:
2 Scoops Low Fat Vanilla Creme Muscle Milk w/16oz water
Venti 180 degree latte
bottle of water
1/2 Cup oatmeal - 1/4 Cup Brazil Nuts - 16oz water
(workout) bottle of water
(post workout) bottle of water
Bumble Bar - 16oz water
3 1/2 oz Salmon - 16oz water
Cheese Stick - 1 Cup of Fresh Strawberries and Blueberries - 16oz water
1 Can Organic Green Beans - 16oz water
Organic Orange - 16oz water
Bowl of potato chips
2oz. Scharffen Berger Cuyagua Venezuelan Dark Chocolate (75% Cacao)
8oz Whole Foods Ground Beef Patty w/green onions and bacon - 1/3 Can Pinto Beans - 1/3 Can Green Peas
8oz Whole Organic Milk
8oz Whole Fat Organic Vanilla Yogurt
7oz. Berringer White Zinfindel (see post from 09 JUL - Finished it off!)