I did 20 minutes kickboxing in the morning and rode the bike for 45 minutes in the evening.

Back day:

Warm-up elliptical, light assisted pull-ups

wide grip pulldown 110X12, 115X10, 115X8
db one arm row 45X12, 50X10, 55X8
seated cable row 90X12, 95X10, 105X8
straight arm pressdown 80x12, 80X10, 85X8
SLDL limited ROM 165X12, 175X10, 180X8

Not a bad day, but so friggin hot...spent a good deal of the day indoors, hiding from the heat/humidity.
Food was clean, I did switch some carbs around, had some baked beans :)

I made salmon for dinner and can't figure out why I can't stomach salmon anymore - I used to love it and now it makes me a little nauseous (sp?). Very strange.

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