I was at the gym for almost 2hrs today....really pushing my luck at work. I did the friday wt routine (minus the tri kickbacks to save some time) plus a 35min run.

ABS 3 sets 20 each crunches/obliques/leg lifts

SS
4 sets incline db presses(12/12/12/12) // 3 sets incline flyes(12/12/10) all with 10lb dbls

pec dec 3 sets 50lbs (12/12/10)

shoulder presses 3 sets 12X8lbs

bench press 3 sets 12X45lb BB

tri pushdowns 3 sets 40lbs (12/10/8)

Hurried over to treadmill for cardio....

35min at 6mph covered 3.5miles (had to talk myself through the whole thing..."common already 10 min in, 1/2 way there, only 10 min to go......") it was tough, but I did it and I'm done cardio 'til Monday (except I may go swim on Sunday...)

Diet a bit off today due to time issues, and it's Friday...

eggs+salsa + fresh strawberries
oatmeal+protien
protien smoothie from gym (high prot/low carb)
salad/sliced turkey/red pepper
protien-+water
Not sure about dinner.....

Fell extremely proud of myself for getting through all of the workout routines (3 swimming sessions) and my diet has been clean-although I think I may be a bit low on calories. This checking in every 2 weeks is great because it means I have to remain good for another full week before checking results.

Have a great weekend everyone....and be good--especially with all that Halloween candy kicking around!!

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