Got my body fat rechecked today. It was 16.9 instead of 17%, but that could just be measuring error. I didn't really expect much of a change. I'll have it tested after the no-cheat challenge and see if I've made any improvement.

weights: legs
1 set medicine ball chops - 6#x15 reps
2 sets 45 degree leg press - 110#x 8,10reps
2 sets leg ext - 40#x8,10 reps
2 sets leg curl - 30x10, 40x8
rotator cuff
shoulder protraction - 2 sets 40x12
shoulder retraction - 2 sets 30x12
shrugs - 2 sets 25x12

cardio - water aerobics class - 50 minutes