I deviated from the full body workout to hit chest, shoulders & triceps a little more than normal. I really got spent on this workout. My arms were a little shaky during the bench but still got 365 for a triple ...nothing to write home about but I've just recently been going beyond my normal 315x5 routine. checked my weight on two of the scales and both read 258.6 which is exactly what it was before the Virginia Half marathon so there's plenty of consistency there :)
It also means I would need to drop 16.6 pounds by Sat, Oct 6th to make the 242 weight class for that Bench competition in Tennessee.

- Lifting -
Bench Press 135x14, 225x8, 315x5, 365x3, 225x5
Incline Bench 135x12, 225x8
DB Flys 70x10, 75x8
Hmr Military 135x10, 225x10, 315x5
Lying DB Tri Ext 45x10, 40x6
Seated 1 arm tri ext 30x7,10
Cybex incline tri ext 80x8, 60x8
Rope tri pressdown 32.5x10, 42.5x10

- Running -
Ran at park after workout – 8 sets of 5 minute run/walk intervals. Each interval consisted of 2 min running and 3 minutes walking. Even only running 40% of the time I still had a 13:13 pace going and I noticed the running pace getting faster the longer I was going. In fact, I had a few stints w/ a pace under 10min/mile.
A 13:13 pace extrapolates out to a 2hr53m8s 1/2 marathon time so I might try the upcoming half marathon in 5 minute intervals. I've got three more runs scheduled this week to work on this. Actually, I now remember that two of my 5 min intervals were just 1 min running and 4 minutes walking ...lots of opportunity for improvements! :)
Total distance ran was 3.1 miles.

- Eating -
noonish - (slept late today) 4 hotdogs, 3 pieces bread
3:30 p.m. – Apple
6:30 p.m. - (post lifting) I had a drink called Blue Thunder – 32g protein, 42g carbs

it’s about 8:45 p.m. now and a Chinese Buffet is sounding pretty good but, that’s probably because I didn’t eat enough throughout the day

11:30 p.m. - skipped the buffet and ran to a 24hr Wal-Mart and picked up two protein bars and a small bottle of chocolate milk. Believe it or not ...PayDay has a protein bar called PayDay Pro! Taste great!

PayDay Pro -240c, 12g fat, 15g protein, 19g carbs (13g sugar)
ZoneBar - 200c, 6g fat, 14g protein, 25g carbs (16g sugar)
Choc Milk -340c, 5g fat, 16g protein, 56g carbs (56g sugar)

1 a.m. - Protein Drink
2cups milk - 200c, 5g fat, 16g protein, 22g carbs
Protein powder - 240c, 4g fat, 46g protein, 2g carbs

- Smoking - – not sure, probably under two packs. I bought two cartons yesterday and was thinking of taping two packs together (as I’ve done before) to help me track how much I’m smoking. The general idea is to grab a fresh two pack bundle each day so I get a better idea of how much I'm actually smoking.

Which reminds me …I got an email the other day stating I was getting a refund for one of the books I had ordered and ...you guessed it - it was the stop smoking book so, I’ll have to get that one ordered again.

SEPTEMBER CHALLENGE!
50 miles running (21.31 miles over 4 sessions)
40 miles biking
10 lifting workouts (2 so far)
Restart Shorin-Ryu Karate - 6 dojo workouts