Workout of the week plus food log

Worked out 18 hours fasted at Doug's one on one fitness in Greenville.  Back to the upper body first scenario with some twists.  9 days recover from previous HIT workout.  Worked out lightly one other fashion in between.

Workout(~30min):
-MedX Pullover: Up 2 reps
-Super Slow Hindu Push Ups: Got 5, barely
-Nautilus Pull Up: Up 2 rep with 10# less assist.
-MedX Chest Press: Up 4#
-MedX Compound Row: Up 1 rep
-Hindu Pushups round 2
-Negative pull ups: 10 second negatives with 25# weight added. Some static holds on last 3.
-Wall/ball squats: body weight only, 25 reps. Good burn.
-MedX Leg Abductor:  Up in weight
-MedX Leg Adductor
-MedX Leg Press: Up 2 reps

Good progress, as usual.  184# and 6.6% body fat according to the tanita scale, which I still think is optimistic.  Probably a touch over 8 art this point.

For anyone interested, here is a log of food consumption over the last week or so:

Wednesday 5/25
-breakfast:  nothing
-HIT workout:11am
-lunch:  noon.  12oz steak with vegetables.  2 onion rings
-dinner:  10oz salmon.  6oz grass feed ground Chuck burger.  large cooked spinach.  handful of potatoes.  some macadamia nuts

Thursday 5/26
-breakfast: nothing
-lunch:  noon.  Thai massamun beef curry with extra meat.  Half serving white rice.   Chicken lettuce wraps.  spicy salad with beef.
-dinner:  2 big servings salad with chicken salad and crab salad, pecans, and apple.

Friday 5/27
-breakfast: nothing.  coffee with very small amount of heavy cream
-lunch: nothing
-dinner: 2 low carb 6 dollar burgers with half medium sweet potato fries.  8pm

Saturday 5/28
-breakfast:  everything omelet.  potatoes.  pineapple. Bacon. Sausage. Corned beef hash
-rest of the day:  had mixed nuts, new ribs,  broccoli salad,  pulled pork and lots of light beer

Sunday:  went to water country USA with kids
-breakfast:  nothing but a small decaf coffee.
-lunch: nothing
-dinner:  grouper with broccoli and small potato au gratin.  salad with chicken, mango & avocado.  popcorn

Monday
-workout: squat up to 275# singles.  incline bench up to165#.  bent row up to 145#.  barbell curls up to 70#.  tricep extensions up to 85#.  super slow over head press on hammer strength, 2x45#.
-breakfast:  1.25 hours after workout.  bison chili with 2 eggs and sweet potato and fage yogurt.  smoothy from berries and kefir.
-lunch:  nothing
-dinner:  seared tuna with greens, avocado, some peach and pablano peppers.  ribeye and shrimp with tossed salad

Tuesday
-breakfast: Venti decaf coffee, black
-lunch: nothing
-dinner: 12oz liver and onions, small chicken thigh, 6oz swordfish.  salad..

Wednesday
-breakfast: decaf black coffee
-lunch: fajitas with small amount of rice and refried beans. No chips or tortillas.  water
-dinner: 2.25 grass feed beef burgers.  brutal sprouts with onion.  half a sweet potato.  half an apple

Thursday
-breakfast: decaf black coffee
-lunch:  beef curry with vegetables and a small amount of white rice.  lettuce wraps with chicken.
-dinner: 10 ounces grilled salmon with salad.  few pieces of watermelon.  7 macadamia nuts.

Friday
-breakfast: decaf black coffee
-workout: Hit workout.  Upper body emphasis.
-lunch: 2pm, post workout.  Small green apple.  2 pieces grilled chicken thighs.  Milk with 2 raw eggs and protein powder.
-dinner:  1.5 thick pork chops.  Salad.  Mashed sweet potato.  Popcorn later.  Glass of white wine.