Day 11:

Yesterday's calories:
1768 in (24% carb, 27% fat, 49% protein)
3656 out
51% deficit

Today's was supposed to be legs, but since my refeed day is tomorrow, I decided to hit shoulders and arms today and save legs for my high-calorie day tomorrow.

Morning walk: 3.3 miles, 34 minutes

Weights:
Giant set:
side-rear-front shoulder raises: 3 x 12

BB curls:                 10x10 superset w/
Tricep pressdowns: 10x10 (30 seconds rest)

Knee raises 2x20 superset w/
3-way leg raises 2x20 (30 sec rest) 
(don't know what to call these. It's like a lying leg raise, but rotating your legs to one side and then the other. If there's a name, lemme know. Kills your obliques and lower abs though)

Played some 1-on-1 with Dre this afternoon for an hour. That baby hook shot comes in handy when your kid's 3" taller and all arms and legs..

Thoughts: All in all, very productive day. Had to help Ellie with the groceries, so I had to rush the last 2 sets. Since I got them in less than 30 seconds rest, guess it's time to move up another notch next workout, yay!!!

btw, for all you coffee drinkers: Cytosport vanilla whey tastes AWESOME with about a half-scoop in your coffee and blended. Just like a vanilla cappucino and 14g protein. Not a bad deal at all....