Okay - here is my log so far today...

Food Log
8:30AM - 1 french vanilla creamer w/ coffee; yogurt & fruit
10:00AM:  Had a prepackaged small bag of almonds (from Trader Joe's) - approx. 20 almonds.
12:00PM:  1/2 Turkey burger on wheat bun w/ catsup & spicy mustard and 1/2 a mixed green salad w/ feta, cucumber, tomato, onion & approx 1 tablespoon vinagrette dressing.
4:15PM:  other 1/2 of the Turkey burger & salad

Training Log
7:30AM
Shoulder raises to the side (5lbs each hand) - 3 sets of 15
Shoulder raises to the front (5lbs each hand) - 3 sets of 15
Sholder raises bending over and up toward the back (5lbs each hand) - 3 sets of 15
Lunges with bicept curls (5lbs each hand) - 3 sets of 16
Bench Press - 3 sets, 15, 12, 10 (don't know the weight, but heavier each set)
Row with bar weight  - 3 sets, 15, 12, 10 (don't know the weight)
Rows - 3 sets of 15 (don't remember the weight)
leg press - 1 set of 20, 2 sets of 15 (150lbs, 180lbs, 200lbs)
6:00PM
30 minute run with Getting Started group