It's a good thing my hubby's out of town because I could easily be swayed to go for beer and chicken wings after work!! I was going to do a full body routine at the gym, but we did a pretty intense lunge session at fencing last night and I'm still a bit stiff. So I focussed on upper body instead with some ab work thrown in.

5min on treadmill (walked at 4mph, which is good because normally my hip will only let me get to 3.8)

3X12 pushups (focused on looking straight ahead instead of letting my head sag)
asst. pullups 12X90/12X80/10X70/4X60 (woohoo with the 60)
flat bench pec flies 12X10lbs/12X15lbs/10X15lbs
SS tri kickbacks with dumbell curls 3 sets 12X15lbs
seated cable rows 12X50/12X60/10X70lb

leg lifts, incline crunches, incline obl crunches

Stretch to cool down.

Good workout, but I'm ready for a nap now. Must be the cloudy rainy day plus restless sleep last night );

Nutrition
egg subst with salsa
FF yogurt with orange
rice (brown+wild), shrimp, light teryaki sauce, home-made mango salsa (mango,jicama,cucumber,black beans and fresh lime juice) this was excellent and easy to make-except for cutting up the mango.
oatmeal, prot supp
Dinner will be out...probably sashimi.

Activity for the weekend:
Run tomorrow morning ~6km
Yoga on Sunday
Hitting balls at the driving range

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