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).