Got up, had a protein shake (no carbs), went to the gym.
GYM: 35 minutes: back (400lbs on machine pulldown x 8 reps) and 2 sets of abs; followed by:
CARDIO: 25 minutes of cardio on elliptical rider (good sweat and good heartrate).
DIET: Too many carbs (had a few granola bars, Starbucks, cereal etc).
Watched Team Canada beat Slovakia tonight (see photos).
Lazy day today, essentially. Didn’t have to work today so had coffee with the usual gang (Sean, Bob etc).
Didn’t diet today but I didn’t go too crazy either; I a Starbucks cupcake to go with my coffee, and later some pop. 
Watched UFC 110, one of the best fight cards in a long time.
Worked late in Vancouver.
Had a 7-11 Big Gulp last night, but only drank half as pop is too sweet for me now.
Worked in Vancouver today; had a bad sleep last night (though the night before was okay) and had a tiring day, so didn’t go into the gym. Smoked two cigarettes today (less than half a pack left now, as I’ve been giving cigarettes away).
ROB 
CARDIO: 25 minutes w/5 fast breaks @ one minute each (great sweat, great heartrate) in the evening; no food after.
Okay, back to the diet again today…had a bad week of sleeps last week and it all begins with getting a good night’s rest!
My SUBGOAL this week is simple: to get in the gym five times this week, do cardio six nights this week, and of course to follow my diet perfectly (I’d be happy with following it 90% though).
DIET: Ok. Quiznos regular sub (no cheese); two Starbucks coffees (with skim); two granola bars; two small yogurts (no sugar).
CARDIO: 25 minutes w/5 fast breaks @ 1 minute each (good heartrate, good sweat) in the evening, no food after.
Worked today. Watched Canada lose Olympics hockey game to USA. Went for coffee, had two cigarettes (I only have half a pack left, may as well smoke them).
Been slacking on my gym…diet has been not too bad though, so I’m not putting on weight. Monday’s are always good days to start back up on the diet.
Worked in Richmond and Vancouver today. Got home late so just had a coffee with the gang (I smoked three cigarettes because everyone else is smoking — I enjoy them but I don’t want to make it a habit!)
Didn’t do much today in terms of special diet/exercise; too tired from lack of sleep! Had my daily coffee with the gang, and I even smoked two cigarettes (every one else was smoking!)
Tonight I did some guerilla marketing for John, and did his webpage for him as well. I am to get a percentage of the online book sales, but my motivation was simply because I find designing/marketing fun.
Woke up after about 5 hours feeling great, but didn’t get out of bed and fell back asleep for about another 3 hours and woke up feeling like an old man! They say it isn’t good to sleep too little or sleep too much.
Didn’t have to work today, so had coffee tonight with the gang (Rocky, Bob, Sean, Peter, Cindy, Dave) for about an hour and a half this evening. Only eight degrees outside, but nice sitting outside with the parka on. Our Lady Peace is playing at the O Zone (located where the Richmond library is off Granville St), so there is a lot of traffic tonight.
CARDIO: did 25 minutes w/five fast breaks (great heart rate, good sweat) tonight; ate food after though.
Watched Swingers on blu-ray tonight. Vince Vaughn stars in it and Jon Favreau wrote, produced and acts in it (talk about triple threat); I met both these guys in Vegas a few years ago and so they look much younger in the movie than I remember. A low-budget classic, and I totally forgot there is a golfing scene in the movie! I will have to add this movie to my list of favourite golfing movies now. You’re money, baby!
