1.8.09
Starbucks oatmeal with mixed nuts; total 250 cal.
2 cups tea
Handful mixed nuts
Salmon corn chowder-small and delicious! Estimating 250-300 cal.
1 grapefruit-about 100 calories
Huge blackfish quesadilla: same tortilla wrap as yesterday (220 cal): cheese, greens, onions, peppers, a tiny bit of light ranch dressing, salsa; total about 800+ calories
Handful nacho cheese chips; about 150 calories
1 beer; 120 calories
2 glasses wine; 150 cal. (glasses are less than “serving size”)

Exercise
Felt tired but wanted to do some strength:
3 sets of: side, rotation, curtsey lunges-15lb. 8 reps each
3 sets dumbbells rows: 25 lbs; 8-12 reps to failure
3 sets lateral raises/reverse flys; 10lb. 10-12 reps to failure
2 sets cable kneeling crunches; 15 reps challenging
1 set crunches on stability ball with 10lb medicine ball
3 sets leg lowering holding on to bar
Oblique crunches; 1 set -20 reps
2 sets bicycle crunches-20 reps