Lifting
DB Military Press 55x12, 65x12, 75x12
Hmr Military 135x12, 225x8
DB Shrugs 75x15, 85x15, 95x15
LifeFitness Shoulder Press 110x10, 110x10, 110x8
Lying Tri Ext 70x12, 90x12, 90x8
1 arm DB tri ext 40x6/8, 35x8/10
Cybex Tri Ext 60x12, 70x10, 70x10
BB Curls 70x10, 80x8
Conc Curls 45x10
Reverse Curls 70x10

5:30 a.m.
1 cup SmartStart antioxidant cereal - 190cal, 0.5gfat, 3g protein, 43g carbs, 0mg cholesterol
1 cup skim milk - 80cal, 0g fat, 8g protein, 11g carbs, 5mg cholesterol
1 banana - 105cal, 0.4g fat, 1.3g protein, 27g carbs, 0mg cholesterol
1 scoop protein - 120cal, 2g fat, 23g protein, 1g carbs, 52.5mg cholesterol

TOTAL - 495 calories, 2.9g fat, 38.3g protein, 82g carbs, 57.5mg cholesterol

9:30 a.m.
3 pc banana nut bread - 216 calories, 8g fat, 4.5g protein, 34.1g carbs, 6mg cholesterol

11:00 a.m.
15 saltine crackers - 193 calories, 5.1g fat, 4.1g protein, 31.9g carbs, 0mg cholesterol

12:30 p.m.my best approximation on the Gyro via calorieking.com
1 gyro - 680 calories, 40g fat, 31g protein, 55g carbs, 58mg cholesterol
1 slice pita bread - 213 calories, 0.5g fat, 8.1g protein, 43.6g carbs 0mg cholesterol

TOTAL - 893 calories, 40.5g fat, 39.1g protein, 98.6g carbs, 58mg cholesterol

5:45 p.m.
4 celery sticks - 2 calories, 0g fat, 0.1g protein, 0.5g carbs, 0mg cholesterol
10 baby carrots - 35 calories, 0.1g fat, 0.6g protein, 8.2g carbs, 0mg cholesterol
3 florets broccoli - 24 calories, 0.3g fat, 2g protein, 4.7g carbs, 0mg cholesterol
1 cup cauliflower - 25 calories, 0.1g fat, 2g protein, 5.3g carbs, 0mg cholesterol
5 cherry tomatoes - 15 calories, 0.2g fat, 0.7g protein, 3.3g carbs, 0mg cholesterol
7 egg whites - 119 calories. 0.7g fat, 25.2g protein, 1.4g carbs, 0mg cholesterol
4 pc low cal wheat bread - 140 calories, 1g fat, 8g protein, 32g carbs, 0mg cholesterol
3 tbls fat free mayo - 30 calories, 0g fat, 0g protein, 6g carbs, 0mg cholesterol
15 grapes - 51 calories, 0.1g fat, 0.5g protein, 13.3g carbs, 0mg cholesterol
3 cups Tropicana Light Fruit Punch - 30cal, 0g fat, 0g protein, 6g carbs, 0mg cholesterol

TOTAL - 471 calories, 2.5g fat, 39.1g protein, 80.7g carbs, 0mg cholesterol

12:30 a.m.
5 strawberries - 29 calories, 0.3g fat, 0.6g protein, 6.9g carbs, 0mg cholesterol
1 banana - 1 banana - 105cal, 0.4g fat, 1.3g protein, 27g carbs, 0mg cholesterol
2 cups milk - 160cal, 0g fat, 16g protein, 22g carbs, 10mg cholesterol
2 scoops protein powder - 240cal, 4g fat, 46g protein, 2g carbs, 105mg cholesterol

TOTAL - 534 calories, 4.7g fat, 63.9g protein, 57.9g carbs, 115mg cholesterol

DAILY TOTAL - 2802 calories, 63.7g fat, 190g protein, 303.2g carbs, 236.5mg cholesterol

suppliments taken at 5:30 a.m. and again at 5:45 p.m.
Nicazan - stop smoking supplement
DHEA - 50 mg
Vitamin E - 800 IU
Ginkgo Biloba - 60mg (supposed to improve memory but i keep forgetting to take them)
Acetyl L-Carnitine 250mg
Co Q-10 50mg
Vitamin C 2000mg
RespirClear 1 tablet (contains Peppermint Leaf for lung health/repair)
Lecithin 400mg
Omega-3 2000mg
Glucosamine & Chondroitin , 1000 & 800mg respectively
Multi Vitamin - 1 tablet

SEPTEMBER CHALLENGE!
50 miles running (60.24 miles over 10 sessions)
40 miles biking (0 so far)
10 lifting workouts (6 so far)
Restart Shorin-Ryu Karate - 6 dojo workouts (5 so far!)