had an "ah shrug" day. not good, not bad. I had to do a lot of dropsets to compensate for bad sets. I think that my calorie intake for the day was a cup of coffee with MCT oil and cream probably accounts for that. I didn't feel weak, I just felt unable, if you can get my meaning. I have since made up for the calories with a bone-in sirloin ;>

Today (223 lbs, up 1 lb - 1 hr 25 minutes in gym)

• Warmup
  Bike 5 minutes
  starting/ending heart rate 112-130

• Prone Leg Curls
  110 @ 8 & 7
  100 @ 7 & 5

• Bench Press
  95 @ 8 , (10), and ((9))
  85 @ (10)
  (X) represents a set where I had to stop and take a break to finish; ((X)) would mean I needed two breaks.

• Cable Lat Pulldown
  120 @ 8, 10, & ((12))

• Dumbbell Bicep Curl
  20/side @ 8 & 12
  22.5 @ 8
  Had to assist last 2 on L side

• Tate Press
  50 @ 8, 9 & (10)
  there is a reason these are called skullcrushers, I almost dropped the damn bar on my head...not from failure but from being derpy and not paying attention to the range of movement
  also, my form sucked on these sets

• Dumbbell Diagonal Lat raise
  15/side @ 10 & 12
  17.5/side @ 8

• Leg Press Sled
  360 @ 8, 10, and (12)
  these were sposed to be the first exercise I did, but a dude was on the machine for the first hour I was down there...
  I had only planned 340, but I didnt want to mess with all the little plates, so I just went 4 plates, I am feeling it now, but I'm happy I did

• Medicine Ball Twists
  8.8 @ 20,25, and (30)
  1 being a bounce to each side for a full count

• Cooldown
  Bike 5 min
  Starting/ending heart rate 151/138

Home just in time for steak

• 1 set, with chewing on bone for extra work effect