Weight

205.6 (went a little overboard on chocolate covered pretzels last night, mmm)

Workout details to come

So my goal was to post every day I worked out with that days workout.  Unfortunately, I haven't been able to, so this post is from my best recollection of the previous days workouts.

Sunday:

Workout:

Flat Bench

warm-up 10@135, 8@185

Working Sets: 225 3X5, 215 1X5, 205 1X5

Close Grip: 155 3X8

Dips

3X10

Fly's machine (handgrips) 140 2X10, 165 2X10

Incline bench: 135 5X5

A1 Skull Crushers 75lbs 2X8

A2 Overhead tricep extension 50lbs 2X10

Monday

Weight: 206.4

Workout:

A1 Pullup BWX5 BWX6 3XBWX5

B1 Deadlift 225X5 245X5 245X5 235X5 225X5

B2 T-Bar Row 90 lbs 3X8 100lbs 1X8

C1 Goodmornings 95lbs 3X8

D1 Sitting dumbell Curl 35 lbs 4X8

D2 Dumbell row 60 lbs 2X8 65lbs 2X8

E1 Lat pull down/Row combo 110lbs 2X8 100lbs 2X8

F1 reverse grip curls 40lbs 2X15 50lbs 1X15

Tues.

205.6

No workout

Today 

Weight 205.4

Workout:

DB single arm overhead press 50 lbs 3X8, 55lbs 1X8 (double)

Bulgarian Split Squats 35lbs in each hand 4X8

Leg Press 1X10 @ each weight: Rack + 90, 180, 270, 360, 410

Leg extension 1X10 @ each weight: 90, 95, 100, 105

A1: Smith machine squat (blah) 225 5X5

A2: Shoulder superset (lateral raises, front raises) 15lbs 4X8

+ shoulder stabilization workout (10lbs.)

Calf raise 5X15 (during set of 15: 5 normal, 5 heels together toes out, 5 heels out toes together)

Daily food intake

Breakfast 7:45

Food:

3 Eggs

1 Tbsp Olive Oil

2 Turkey Sausages

Supplements:
1 Serving superfood

2 pills Receptor Max

1 serving L-leucine (5 grams)

1000 IU Vitamin D

Snack ~11:00

1 oz. almonds

3 Hard boiled eggs (or protein shake)

5 grams fish oil

Lunch

10 oz. iceberg salad

3 tbsp. Balsamic Vinaigrette

6 oz. chicken breast

Supplements:
2 pills Receptormax

1 serving L-Leucine (5 grams)

5 grams fish oil

Snack:

1 apple

Protein Shake

Preworkout

2 pills Receptormax

1 scoop surge recovery

Periworkout

2 scoops surge workout fuel

Post workout

2 scoops surge recovery

Dinner

1 cup Broccoli

8 oz. fish

Pre bed 

ZMA

Totals:

Calories: 2400

Fat (g): 98

Carbs (g): 150

Protein (g): 220