Back/Shoulders and ???

Workout
only working sets

Military Press - 135 x 10, 135 x 10
Db Presses - 75 x 6, 75 x 6
Lateral Raises - 40 x 8, 40 x 8, 40 x 8
Pullups Wide Grip - 35 x 6, 35 x 6, BW x 12, BW x 12
Db Rows - 100 x 10, 100 x 8, 100 x 8
Low Pulley Rows (palms facing in) - 90 x 15, 90 x 15
Deadlift - 285 x 12, 315 x 7, 315 x 7
Good Mornings - 135 x 12, 135 x 12
Db Shrugs - 80 x 20, 120 x 8, 60 x 20, 110 x 10

Cardio: 30 minutes Liss

Awesome workout today...felt really strong

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Diet

Ate my regular pre-workout / post-workout meal
Then ate my cheat (homemade whole wheat pizza, thin crust, little cheese, cake)
Feel really bad actually...only reason I do is because i want to be consistent with my contest prep. Rest of the day i plan to do veggies with protein and hold back on carbs and fats. Not sure if this a good plan but i did eat alot of carbs already. I also don't plan to do the refeed on my next leg day and plan to do a regular day on that day (275g carbs instead of the 350g for my refeed).

Chest/Arms and Macros

Workout
only working sets

Flat Db Press - 95 x 7, 95 x 7, 100 x 5
Incline BB Press - 145 x 10, 145 x 10, 150 x 8
Weighted Dips - 95 x 7, 97.5 x 7 drop BW x failure, BW x failure
Pec Dec - 90 x failure, 90 x failure (really high reps 15-20)
BB Curls - 95 x 7, 95 x 6, 95 x 6
Pressdowns - 180 x 5, 180 x 5, 180 x 5
Preacher Curls ss - 35 x 12, 35 x 12
with Lying Tricep Extensions - 35 x failure, 35 x failure


Diet

Calories: 2,685, Protein: 224.3g, Carbs: 274.1g, Fats: 69.4g

Even though tomorrow is not a refeed day I am going to use it as one since it is my bday and my family is coming over. We plan to have homemade pizza and mine will be whole wheat, thin crust...hard to calculate but if I use tomorrow as a refeed i'll get closer to my numbers.

HIIT/Abs and Macros

Cardio

5 minute warmup, 15 intervals, 10 minute cool down

Abs

crunches - 30 reps x 2 sets
hanging leg raises - 12 reps x 2 sets
weighted decline crunches - 45lbs x 8 reps x 2 sets
cable crunches - 180lbs x 10 reps x 2 sets

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Diet

Calories: 2,346, Protein: 223.7g, Carbs: 200.1g, Fats: 70.0g

Weighed in again today, still coming down...170.25 and that's after yesterday's high carb day

Legs and Macros

Workout
only working sets

Squats - 225 x 13, 225 x 13, 225 x 14
Leg Press - 630 x 10, 630 x 10, 630 x 10 **narrow stance**
Walking Lunges - 50 x 40 lunges total, 50 x 40 lunges total
BB Stiff Leg Deads - 225 x 12, 245 x 10, 245 x 9
Standing Leg Curls - 40 x 12, 40 x 12
Reverse Hypers - 60 x 12, 60 x 12
Sled Calf Raises - 200 x 15, 200 x 15, 205 x 15, 205 x 15

Light leg day, higher reps. Love it, real change of pace.

Diet
**refeed**

Calories: 2,974, Protein: 224.5g, Carbs: 349.3g, Fats: 70.9g

Weighed in again today...seems to be coming down...170.5lbs...

Back/Shoulders and Macros

Workout
only working sets

Military Press - 135 x 10, 155 x 5, 155 x 5
Db Presses - 60 x 15, 60 x 15
Lateral Raises - 35 x 10, 35 x 10, 40 x 8
Pullups Wide Grip - BW x 13, BW x 11, BW x 8
Db Rows - 95 x 10, 95 x 8, 95 x 8
Close Grip Pulldowns - 90 x 15, 90 x 15
Rack Deadlift *just below knees not bouncing at the bottom, completely reseting* - 275 x 12, 315 x 5, 315 x 5, 225 x 12
Good Mornings - 135 x 12, 135 x 12
Db Shrugs - 80 x 20, 120 x 8, 60 x 20, 110 x 10

Felt great today. Did shoulders first. I am alternating between doing shoulders first and doing back first. When I do back first I do weighted pull ups when I do shoulders first I only do BW pullups. I was going to do regular deadlifts but I wore shorts without thinking and I didn't feel like bleeding today so i switched to rack deadlifts which I also alternate every other workout.

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Diet

Calories: 2,649, Protein: 224.0g, Carbs: 274.5g, Fats: 69.6g

Chest/Arms/Cardio, Macros and Weekly Report

Workout
only working sets

Flat Db Press - 95 x 7, 95 x 6, 95 x 5
Incline BB Press - 145 x 10, 145 x 10, 135 x 12
Weighted Dips - 90 x 7, 95 x 6 x 6 drop BW x failure, BW x failure
Pec Dec - 90 x failure, 90 x failure (really high reps 15-20)
BB Curls - 95 x 6, 95 x 6, 95 x 5
Pressdowns - 180 x 5, 180 x 5, 180 x 5
Preacher Curls ss - 35 x 12, 35 x 12
with Lying Tricep Extensions - 30 x failure, 30 x failure

Cardio: 30 minutes LISS

Great workout, nothing more to say.

Diet

Calories: 2,625, Protein: 225.3g, Carbs: 274.7g, Fats: 69.2g

Weekly Stats 23.5 Weeks Out

Last Week: 171 lbs
Weekly weigh in: 173 lbs
Weight: +2 lbs gain

Don't understand it. Haven't done anything differently. I even practically eat the same foods all the time. Weigh in 2 days ago i was at 170.5 to 171. I am figuring this is water weight but not sure why i am maintaining and not dropping weight slowly when i've added more cardio then i was doing and also since you dropped my calories slightly to begin with since I was maintaining at 2750 * 7 = 19250 and now 18410.

Legs and Macros

Workout
only working sets

Squats - 275 x 6, 295 x 6, 315 x 5 **PR controlled drop 225 x 14
Leg Press - 640 x 10, 640 x 10, 640 x 10
Walking Lunges - 40 x 40 lunges total, 40 x 40 lunges total, 40 x 40 lunges total
Leg Extensions - 60 x 20, 60 x 20, 60 x 20
BB Stiff Leg Deads - 225 x 10, 225 x 10, 225 x 9
Standing Leg Curls - 40 x 12, 40 x 12
Reverse Hypers - 55 x 12, 55 x 12
Standing Calf Raises - 260 x 15, 260 x 15, 260 x 12

LOL, a 315 PR in squats. Not much to write home about but i find my squat has gotten alot stronger since i really started to focus on my hams/glutes. Forgot my BCAAs in the fridge. Twice I did that this week. Psychologically it ruins me but for some reason both those workouts were outstanding.

BTW, nice youtube video of your deads..wish we had rounded plates at my gym. They have those ridiculous octogonal or however many sides there are on them and everytime that bar touches the ground it comes crashing back into my shins and i always have to reset.

Diet
**refeed**

Calories: 2,939, Protein: 224.3g, Carbs: 349.2g, Fats: 70.4g

Weighed myself again today...171 lbs...doesn't seem like there is any weight loss but i find i do look a little leaner when looking in the mirror.

Back/Shoulders and Macros

Workout
only working sets

Pullups Wide Grip - 35 x 6, 35 x 6, BW x 12
Db Rows - 90 x 10, 90 x 8, 60 x 20
Close Rip Pulldowns - 90 x 12, 90 x 12
Rack Deadlift *just below knees* - 225 x 14, 275 x 12, 315 x 8, 315 x 8
Good Mornings - 115 x 12, 115 x 12, 115 x 12
Military Press - 135 x 10, 135 x 10, 135 x 10
Lateral Raises ss with Front Raises - 30/40 x 10, 30/40 x 10, 30/40 x 10
Db Shrugs - 80 x 15, 100 x 12, 60 x 20, 110 x 8

Routine B started, changed up some exercises. Yet again, needed Military Press because my weight on lift offs are suffering on dumbbell presses. Thing is, I am going slightly behind the neck keeping the bar as close to my head and my elbows never go below parallel on the bottom portion. Not sure how you feel about it but i feel so much more strain when I bring the bar to the front. Don't know why but i have dislocated my left shoulders years ago and I tend to have limited motion but nothing that limits me. I also plan to alternate between Deadlifts and Rack Deads every back workout. I started off really low in weight on my good mornings but they are started to move up in weight now. Still taking it slow but i absolutely love this exercises.

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Diet

Calories: 2,624, Protein: 225.0g, Carbs: 274.6g, Fats: 69.1g

Weighed myself again. 170.5 lbs...on Tuesday i was 171. Again i made it to the gym late so i had an extra meal in me. Not sure what you were looking for. Were you looking to see if i would maintain, lose or gain?

HIIT/Abs and Macros

Cardio

5 minute warmup, 15 intervals, 10 minute cool down

Abs

crunches - 30 reps x 2 sets
hanging leg raises - 12 reps x 2 sets
weighted decline crunches - 45lbs x 8 reps x 2 sets
cable crunches - 180lbs x 10 reps x 3 sets

---

Diet

Calories: 2,341, Protein: 223.7g, Carbs: 200.1g, Fats: 70.4g

You asked me to weigh myself again today but i didnt bother since I went in 3 hours later and with 2 meals eaten instead of my usual 1 meal. I'll weigh myself tomorrow and report back. Figure i'd get a better reading.

Chest/Arms and Macros

Workout
only working sets

Flat Db Press - 90 x 8, 95 x 6, 95 x 5
Incline BB Press - 145 x 10, 145 x 10, 145 x 10
Weighted Dips - 90 x 7, 90 x 7 x 6 drop BW x failure, BW x failure
Pec Dec - 80 x failure, 80 x failure (really high reps 15-20)
BB Curls - 95 x 6, 95 x 6, 95 x 6
Pressdowns - 180 x 5, 180 x 5, 180 x 5
Preacher Curls ss - 35 x 12, 35 x 12
with Lying Tricep Extensions - 30 x failure, 30 x failure

Started Routine B but switched up a couple of exercises.

Diet

Calories: 2,649, Protein: 224.5g, Carbs: 274.1g, Fats: 70.3g

Legs and Macros

Workout
only working sets

Squats **Deload** - 195 x 3, 235 x 3, 275 x 8 controlled drop 225 x 14
Leg Press - 630 x 10, 630 x 10, 630 x 10
Db Split Squats - 35 x 10, 35 x 10, 35 x 10
Leg Extensions - 60 x 20, 60 x 20, 60 x 20
Stiff Leg Deads - 225 x 8, 225 x 8, 225 x 8
Standing Leg Curls - 40 x 12, 40 x 12
Reverse Hypers - 50 x 12, 50 x 12
Standing Calf Raises - 250 x 15, 250 x 15, 250 x 12

Started Routine B. Felt like throwing up today...just higher reps with little rest was killing me

Diet
**refeed**

Calories: 2,912, Protein: 225.5g, Carbs: 350.1g, Fats: 69.0g

With all the freaking oatmeal i get to eat in the AM, I made some pretty good waffles last night for this AM.

130g oatmeal grinded
3oz banana
1 tsp vanilla
1 cup water
.5 tsp baking powder

Nice change from regular oatmeal..only problem, probably losing 1/8 of the oatmeal that is stuck to the sides and top of the food processor.

Back/Shoulders and Macros -- Weekly Report

Workout
only working sets

Deadlift *Deload 65%, 75%, 85%* - 205 x 3, 235 x 3, 275 x 9
Pullups Supinated Grip - BW x 14, BW x 14, BW x 12
Db Rows - 80 x 12, 85 x 10, 50 x 25 (used straps for last set)
Good Mornings *Feet Shoulder Width* - 95 x 12, 95 x 12, 95 x 12
Military Press - 170 x 5, 175 x 5, 175 x 5
Lateral Raises ss with Front Raises - 30/40 x 10, 30/40 x 10, 30/40 x 10
Db Shrugs - 80 x 12, 90 x 12, 90 x 15 (straps for last 2 sets)

Replaced db presses with military since at the end of my workout I have so much trouble getting my lift off on my dumbbells which is also effecting the weight i can put up. When we go to the 4 day split i will incorporate the db presses again.

---

Diet

Calories: 2,617, Protein: 222.5g, Carbs: 275.8g, Fats: 70.3g

---

Weekly Stats 24.5 Weeks Out
**New Contest Date Confirmed July 10th, 2010

Last Week: 170 lbs
Weekly weigh in: 171 lbs
Weight: +1 lbs gain

The only thing I've done differently is incorporate creatine post workout. I started at 10g every day for 3 days (started last week) then went to 5g every day post workout. I even added the one HIIT session which i didn't do the week before when i lost the 1.25 pounds. Could my 1 lbs gain be from the creatine? I would hate to have to lower calories this early out.

Off Day and Macros

Diet

Calories: 2,332, Protein: 224.7g, Carbs: 200.1g, Fats: 70.4g

Chest/Arms, Cardio and Macros

Workout
only working sets

Bench Press *Deload 60%, 70%, 80%* - 135 x 5, 155 x 5, 175 x 9 -- going up in weight/percentages next workout
Incline Db Press - 85 x 8, 85 x 8, 60 x 13
Weighted Dips - BW x 14, BW + 90lbs x 6, BW + 90lbs x 6
Incline Db Flyes - 55 x 12, 55 x 10
Cable Curls - 105 x 10, 105 x 11
Pressdowns - 140 x 10, 140 x 10
Hammer Curls ss - 45 x 8, 45 x 8
with Reverse Pressdowns - 120 x failure, 120 x failure, 120 x failure (failure was generally 8-10)

30 Minutes Liss Cardio


Diet

Calories: 2,617, Protein: 224.2g, Carbs: 275.0g, Fats: 70.5g

Legs and Macros

Workout
only working sets

Squats **Deload** - 190 x 5, 225 x 5, 275 x 8 controlled drop 225 x 13, 135 x 20
Db Split Squats - 30 x 10, 30 x 10
Leg Extensions - 110 x 12, 125 x 8, 125 x 9
Db Stiff Leg Deads - 90 x 6, 90 x 6, 90 x 6
Leg Curls - 80 x 12, 80 x 12
Reverse Hypers - 50 x 12, 50 x 12
Standing Calf Raises - 240 x 15, 240 x 15, 240 x 15

Really an awesome workout. I was deloading but felt like I could break PRs all day! 275 x 8 I could of seriously gone for 10-12 reps but my left knee started to act up so i stopped before it would get worse. I get tendonitis every once and a while so my form really has to stay strict for any lower body exercise. Once i start to feel any discomfort I reassess my form on drop sets or completely stop the exercise all together. With my lighter sets of squats i felt nothing. Anyway, with each day i can't wait to get into the gym and while my diet is just really starting I feel good throughout the day.

Diet
**refeed**

Calories: 2,907, Protein: 224.2g, Carbs: 350.2g, Fats: 69.7g

HIIT/Abs and Macros

Cardio

5 minute warmup, 15 intervals, 10 minute cool down

Abs

crunches - 30 reps x 2 sets
hanging leg raises - 12 reps x 2 sets
weighted decline crunches - 45lbs x 8 reps x 2 sets
weighted seated cable crunches - 80lbs x 8 reps x 3 sets

---

Diet

Calories: 2,330, Protein: 224.8g, Carbs: 200.7g, Fats: 70.2g

Back/Shoulders and Macros

Workout
only working sets

Deadlift *Deload 60%, 70%, 80%* - 190 x 5, 225 x 5, 275 x 8 then controlled drop set 225 x 10
Pullups Supinated Grip - BW x failure, BW x failure, BW x failure
Db Rows - 80 x 12, 80 x 12, 50 x 25 (used straps for last set)
Good Mornings *Feet Shoulder Width* - 75 x 12, 75 x 12, 75 x 12
Db Presses - 80 x 6, 80 x 6, 80 x 5
Lateral Raises - 30 x 10, 30 x 11, 30 x 11
Db Shrugs - 80 x 12, 90 x 12, 90 x 15 (straps for last 2 sets)

Felt GREAT today. I love being able to deload and just focusing on technique and speed. First time in a long time that i've done good mornings and they really felt good. Ever since you asked me to bring up my legs I started to focus alot more on my hamstrings/glutes with db sld's, good mornings, reverse hypers, heavy squats, heavy leg curls..

One problem i am starting to encounter on this day (shoulder/back) is being tired when i get to shoulders or if i do shoulders first i get tired doing back. Eventually, i'll probably need to go to a 4 day split. My other days are fine though.

Also please email me when you read this, have something to ask/tell you.

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Diet

Calories: 2,617, Protein: 225.4g, Carbs: 274.5g, Fats: 70.1g

Chest/Arms, Cardio and Macros

Workout
only working sets

Bench Press *Deload 70%* - 135 x 5, 155 x 5, 175 x 8
Incline Db Press - 80 x 10, 85 x 8
Weighted Dips *Deload 50%* - BW + 52.5lbs x 6, BW + 52.5lbs x 6, BW + 52.5lbs x 12 (dip belt)
Incline Db Flyes - 55 x 10, 55 x 10, 35 x failure
Cable Curls - 105 x 10, 105 x 10
Pressdowns - 140 x 8, 140 x 8
Hammer Curls ss - 40 x 8, 40 x 8
with Reverse Pressdowns - 110 x failure, 110 x failure, 110 x failure (failure was generally 8-10)

30 Minutes Liss Cardio

Deloaded some of my weights on certain exercises to give my body a break and to be able to focus on speed and explosiveness. I hit some PRs on bench and dips last chest workout which is why i deloaded and i'll work my way back up in the upcoming workouts. Decided to put abs on my HIIT cardio days so i have something else to do on that day.


Diet

Calories: 2,613, Protein: 225g, Carbs: 273.4g, Fats: 70.4g

Legs and Macros -- Weekly Report

Workout
only working sets

Box Squats (I also use these as warmups using explosive power and speed from the bottom really focusing on the glutes and hams. Also very little rest in between sets) - bar x 5, 135 x 3, 175 x 3, 225 x 3, 275 x 3
Squats - 305 x 5, 310 x 3, 310 x 3
Db Split Squats - BW x 12, BW x 12
Leg Extensions - 120 x 10, 120 x 10 drop 60 x 15
Db Stiff Leg Deads - 80 x 8, 80 x 8, 80 x 8
Leg Curls - 80 x 12, 80 x 12
Reverse Hypers (really focusing on my glutes/hams...holding for a 1-2 squeeze at the top) - 40 x 12, 40 x 12
Calf Raises (in hack squat sled) - 180 x 20, 200 x 15, 200 x 15, 90 x 20

I was FINISHEDDD after this workout. I had 70 lbs dumbbells going for my split squats but my balance was shot so i just decided to focusing on getting my form right and really squeezing at the top which is why i decided to go for just my bodyweight. I tried to mix up power movements in lower rep schemes with higher rep movements where i focused on slow during the eccentric and power/speed through the concentric. I'm also trying to work my hams more since you asked me to bring up my legs size.

Diet
**refeed**

Calories: 2,914, Protein: 222.6g, Carbs: 347.9g, Fats: 70.6g

Weekly Stats 22.5 Weeks Out

Last Week: 171.25 lbs
Weekly weigh in: 170 lbs

- Today is my first refeed i've done since dropping cals last week.
- Need to buy a measuring tape so waist measurement might come tonight
- Strength is there even early in the mornings. Most of my lifts have increased slightly from the week before (whether it be by weight or reps)
- Feeling great. Much more alert compared to my first week back at work. Trying to get MINIMUM 7 hours of sleep a night.

Off Day and Macros

Diet

Calories: 2,312, Protein: 226.6g, Carbs: 199.2g, Fats: 71.4g

Tomorrow is my high carb/leg day! Looking forward to it.

BTW, in March I am heading down to visit the folks in Florida for 2 weeks. Keeping on my diet is no problem since we are staying with them and they aren't the type to go out. US grocery stores just have so much more then we do here. Thing is, I have a lot of family down there and i'm sure we'll be invited over. Typically, they know i'm a health freak so they try and cook as healthy as possible. How do i go about being on vacation and sticking to the exact macros i need to take in? My folks do have a scale though but not my aunts or cousins.

I also plan to get a month's membership at a local gym so no worries for the workouts. I am not really worried about either because i have a lot of discipline but at the same time i dont want to offend them by bringing my own food when we go out to visit. You must know the way Italians are.

Back/Shoulders and Macros

Workout
only working sets

Db Presses - 80 x 6, 80 x 5, 80 x 5
Lateral Raises ss - 30 x 10, 30 x 10, 30 x 10
with Front Raises - 30 x 10, 30 x 10, 30 x 10
Deadlift - 315 x 5, 315 x 3, 315 x 3
Pullups Supinated Grip - BW + 37.5lbs x 6, BW + 37.5lbs x 6, BW + 37.5lbs x 6 (dip belt)
T-Bar Rows (Olympic Bar against wall with v-bar attachment) - 110 x 10, 110 x 8, 110 x 8

Cardio - 30 minutes LISS

Another crappy workout with these muscle groups. I had to use a regular incline bench for shoulder presses which completely screwed me up. My initial lift off was so crap because i couldnt use my legs enough to kick the weight up..i was struggling and it took alot of my initial energy out of me. Deadlifts completely sucked AGAIN. I think next back workout I am going to go 60-70% of my 5 rep max on deadlifts and focus more on my technique, speed and explosive power from the bottom. I am going to keep my volume the same though. What i realize is that when i'm using a lower weight i tend to use my glutes/hams/hips along with my lower back to lift the weight. When I go up in weight (closer to 3 plates) I tend to use much more lower back to get the weight up. My ass lifts up way too quickly.

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Diet

Calories: 2,584, Protein: 226.6g, Carbs: 274.8g, Fats: 69.2g

Chest/Arms/Abs and Macros

Workout
only working sets

Bench Press - 200 x 6, 205 x 5, 205 x 5, 210 x 4
Weighted Dips - BW + 102.5 lbs x 6, BW + 102.5 lbs x 6 (used a dip belt to hold the weight)
Incline Db Flyes - 50 x 11, 55 x 10, 55 x 10
Cable Curls - 100 x 10, 100 x 10
Pressdowns - 140 x 8, 140 x 8
Hammer Curls ss - 35 x 10, 35 x 10, 35 x 10
with Reverse Pressdowns - 110 x failure, 110 x failure, 110 x failure (failure was generally 8-10)
weighted decline crunches - 45lbs x 8 drop bw x failure (3 sets)

Simply an awesome workout. My bench has always been a weak point so i've been trying to get tips from powerlifters on technique which has really helped. Thing is, some of the techniques i learned in the bench press has also helped me in other lifts. A goal of mine in 2010 is a 250lbs bench, 400 lbs squat and 400 lbs deadlift for reps. It will be real hard but it is something I am working towards.

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Diet

Calories: 2,617, Protein: 227.8g, Carbs: 275.3g, Fats: 70.9g

Off Day and Macros

Feeling good today. Diet plan looks great and very excited to get it under way. I am also pretty excited to hit the gym tomorrow. Weekend workouts are always the best.

Question I had was concerning my workouts. If I follow the plan you gave me but alternate some exercises is that fine? Like you say to use Routine A four times then move on to Routine B. Can I do the following for let's say chest in Routine A.

A1 - 1st time - Bench Press, Incline Press, Incline Flyes
A1 - 2nd time - Bench Press, Weighted Dips, Incline Flyes
A1 - 3rd time - Bench Press, Incline Press, Incline Flyes
A1 - 4th time - Bench Press, Weighted Dips, Incline Flyes
then move onto Routine B

There are just some exercises I love doing and feel good doing. My chest was always my weakest, still is in a lot of ways but I have brought it up a lot using heavy dips. Of course, I always value your input and the final say is from you.

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Diet

Calories: 2,310, Protein: 224g, Carbs: 197g, Fats: 73g

Legs and Macros

Workout
only working sets

Squats - 295 x 6, 300 x 5, 300 x 5, 305 x 5
Hack Squats (close stance, feet 6" apart) - 270 x 10, 270 x 10
Leg Extensions - 110 x 11, 115 x 10, 115 x 10
Leg Curls - 120 x 6, 120 x 6, 120 x 6
Calf Raises (in hack squat sledge) - 180 x 20, 190 x 15, 190 x 15, 190 x 15

Awesome workout. Squats felt really strong and at 6:30AM that is a good thing. I've adopted a powerlifting stance when doing squats and my warmup sets are done using a box below parallel. I don't know why but my working sets without the box end up being so much more smooth, strong and explosive when i warm up with a box. It kind of keeps my form in check and locks me in before starting my real sets.

Diet

Calories: 2,710, Protein: 223g, Carbs: 280g, Fats: 83g

Shoulders/Back and Macros

Workout
only working sets

Db Presses - 80 x 6, 80 x 5, 80 x 5
Lateral Raises ss - 30 x 10, 30 x 10, 30 x 10
with Front Raises - 30 x 10, 30 x 10, 30 x 10
Deadlift - 315 x 5, 320 x 3, 320 x 3
Pullups Supinated Grip - BW + 35lbs plate x 6, BW + 35lbs plate x 6, BW + 35lbs plate x 5
T-Bar Rows (Olympic Bar against wall with v-bar attachment) - 110 x 8, 110 x 8, 110 x 8

My deadlifts felt real bad today. I think my body isn't used to being in the gym this early. 320 is about 25 lbs and 2 reps under a PR which I hit about 2 weeks ago. I was struggling. Personally i think my body will start getting use to the early morning workouts or i'll have to start going at night on shoulder/back day. The tell tale sign will be tomorrow for leg day. Usually my leg days are strong and without issues.

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Diet

Calories: 2,757, Protein: 231g, Carbs: 275g, Fats: 87g

Upping carbs and lowering fats but keeping calories the same starting tomorrow. I use to be at 300+ carbs but i think i've been eliminating some fruit ever since I went back to work. I'll be replacing one serving of almonds with 160g brown rice.

Chest/Arms and Macros

Workout
only working sets

Bench Press - 190 x 6, 195 x 5, 195 x 5, 195 x 5
Incline Db Press - 75 x 8, 75 x 9, 75 x 9
Incline Db Flyes - 50 x 11, 50 x 12
Cable Curls - 90 x 10, 90 x 10
Rope Pressdowns - 110 x 12, 110 x 12
Hammer Curls ss - 30 x 12, 30 x 12, 35 x 10
with Dips - BW x failure, BW x failure, BW x failure (failure was generally 8-10)

I usually do heavy weighted dips as a chest exercise so to use it as a tricep exercise was difficult like hell since my body is always trying to lean forward and my elbows are trying to flair out. Keeping my elbows tight is putting alot of strain on my shoulders yet i could really feel the focus on the triceps as well.

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Diet

Calories: 2,749, Protein: 233g, Carbs: 277g, Fats: 84g

Weekly Weigh in: 171 pounds

Off Day and Macros

Tomorrow is my first real weigh in. I am back in the office today so tomorrow begins the journey of working out at 7AM again. This enables me to weigh myself every Tuesday first thing after my workout. Lately i've been weighing myself at different times which doesn't seem to be the best when trying to get an accurate measurement.

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Diet

Dropped calories by 400 on off days with all being from carbs
Calories: 2,308, Protein: 199g, Carbs: 208g, Fats: 79g

Legs and Macros

Workout
only working sets

Squats - 285 x 6, 290 x 5, 290 x 5, 290 x 5
Split Squats - 135 x 10, 135 x 10
Leg Extensions - 110 x 10, 110 x 10, 110 x 11
Leg Curls - 120 x 6, 120 x 6, 120 x 7
Calf Raises (in hack squat sledge) - 180 x 20, 180 x 20, 180 x 17

Diet

Calories: 2,781, Protein: 232g, Carbs: 308g, Fats: 75g

Diet for the Day

Testing before my new program starts tomorrow.....

Thanks to Joe for all the help!

Still doing a slow bulk until Joe tells me to start prepping...

Today's Diet

Meal 1 - 5.5oz egg whites, 80g oatmeal dry, 3.5oz banana
Meal 2 - 1 Scoop Iso-Sensation, 100g oatmeal dry, 1 cup mixed fruit (mango, strawberries, peaches)
Meal 3 - 5oz chicken breast, 180g brown rice, 1 cup broccoli, 3oz tangerine
Meal 4 - 4oz chicken breast, 150g brown rice, 1 cup green beans, .8oz of almonds
Meal 5 - 5.5oz egg whites, 2 tbsp all natural peanut butter
Meal 6 - 125g cottage cheese, 100g fat/sugar free yogurt, 2 tbsp all natural peanut butter

Totals: 2,800 calories, 84g fat, 300g carbs, 224g protein - 32p/42c/26f