I got 2 words for you: Gym.

[garardn01]

Wednesday 10/31

CHEST/BIS

Flat BB Bench

10x95
10x95
5x135
5x155
5x175
4x205
3x225 (-1 partial)

Incline DB Bench: 8x55 / 8x60 / 8x70 / 4x80
The gym I normally go to has the more compact weights, but this gym had the DBs with like 7 plates on each side for the 80s. Very awkward for me to lift, hence the lower reps this week.

Modified Chest Dips (see above workouts/video)
BWx12 / x8 / x12 / x7

Incline Cable Flys
11x3pl / 11x3pl / 8x3pl

DB Pullovers + Pushups
10x45 followed by 10 pushups
10x50 and then 7 pushups
6x55 and then 6 pushups

BB Curls: 12x60 / 9x60 / 7x60

Preacher Curl: 12xEZBar+30 / 6xEZBar+50

DB Hammer Curl: 8x25 / 8x25

[garardn01]

Friday 11/2/12

LEGS

Squats

10x90 ATG
5x135
5x155
5x175
5x195
5x225 (-2 partial)
1x245

SLDL
8x155 / 8x155 / 8x165 / 4x175 (forearms gave out)

Standing Calf Raises (Smith)
15x2pps / 12x2pps

Seated Leg Extensions
12x130 / 11x130 / 11x130

High Leg Press (Wide Stance, drive with heels)
12x2pps / 9x3pps / 3x4pps

Glute/Ham Extensions (new exercise for me)
10x70 / 10x70 / 10x90

Not a bad workout, starting to push more weight on Squats which I'm very happy about.

[garardn01]

Saturday 11/3/12

Shoulders and Tris

BB OH Press

First time ever doing this...
10x65 / 10x75 / 5x85 / 5x95 / 5x105 / 3x115

In love with this exercise now. Should've started it months ago.

Lat DB Raises
10x20 / 10x20 / 10x25 / 6x30

Shrugs (Smith Machine) supersetted with grabbing a 45plate in each hand and doing slow reps, 2 second contraction hold.
12x2pps ---- 10 plate reps
9x2pps ----- 10 plate reps
7x2pps ----- 10 plate reps

Weighted Dips
14xBW+20 / 11xBW+30 / 9xBW+40 / 7xBW+50
I need a weight belt.

Rear Delt Fly (Machine)
12x70 / 12x80 / 12x80

Split Rope Pulldown
12x6plate / 12x6plate / 8x6plate

Arnold Press supersetted with OH Extensions with 45 plate
11x20 ---- 10 plate reps
10x20 ---- 8 plate reps

[garardn01]

Finally back to a normal schedule. I should take a deload week soon, it may be next week if my main lifts don't improve much this week.

Today was...

BACK DAY!

PWO 1.5 scoops SuperPump MAX

Random First Song of the Workout


Chin Ups
Wide Grip: x10 / x8 / x5
Inside Grip: x7 / x5

Deadlifts
10x135
5x165
5x185
5x205
5x225
2x245

The weight wasn't too much for my back, but my grip gave out on the last set. Wasn't happy.

Smith Machine Standing Calf Raises (focused on getting full ROM for these)
12x2pps
11x2pps
11x2pps

TBar Rows


12x1 plate
12x1 plate +25
12x2 plates
10x3 plates

Never done these before, so forgive the light weight at first, just wanted to see what I could do.
After last set did 2x4plates just for fun.

Inverted Rows


x15 / x8 +25 plate on chest / x8 +25 plate on chest

DB Rows
6x70
6x70
6x75


Overall good workout. Enjoyed the TBar Rows especially.

[garardn01]

Finally back to a normal schedule.

I spoke too soon. Had to skip yesterday and may have to skip tomorrow thanks to this storm which was supposed to be rain with some snow but is actually ALL SNOW.

Very tired this week. Haven't been sleeping well plus work has been crazy getting prepped for holidays so my eating hasn't been what it should be. (Going for between 3000-3100, and only hit 2800-2900 last 2 days)

3rd week since hitting 2 plate Bench press and haven't increased reps at all. I think I may need to legit take a deload week next week (it's been 12 weeks). I'll probably end up doing 3 days, lighter workouts just to keep the rust off. Use the week to sleep and eat and fuel up.



New ATR album. Not bad, not as heavy as the last few albums... but still rocks hard and as long as it rocks I'm ok.

CHEST DAY + Bis

Flat BB Bench
10x95
10x105
5x135
5x155
5x175
4x205(-1 partial)
2x225

Incline DB Press
8x50
8x60
8x70
3x80

Modified Chest Dips
x11 / x7 / x6 / x6

Cybex Cable Incline Fly supersetted with DB Incline Fly
10x3 plates ----- 10x30
10x3 plates ----- 7x30
7x3 plates ----- 7x30

DB Pullovers
10x50
7x50
6x50

BB Curls (60lb BB)
x12 / x9 / x6

DB Hammer Curls supersetted with BB Preacher Curls
8x20 ----- 9x40
6x20 ----- 7x40

Was not a great workout by any means. Felt pretty gassed by about midway through.We'll see how I do with Legs tomorrow, but I'm thinking a deload is definite.

[garardn01]

Quick post today.

LEGS DAY

Squats
10x95 ATG
5x135
5x155
5x185
5x185
4x225
1x245 (partial)

The weight felt ok to me, but I had a sharp straining on my inside right thigh/groin once I hit 225/245. Never felt that before, so decided not to push it too much.

Seated Calf Raises: 12x90 / 10x90 / 10x90

Leg Press (High and wide stance, drive with heels - hams)
10x2.5pps
12x3pps
7x3.5pps

Standing Calf Raises (Smith): 10x2pps / 10x2pps

SLDL
8x155
8x155
8x165
8x175

Leg Extensions: 10x135 / 12x135 / 12x135

Increase in reps on Leg Press, weight for extensions. Bummed about the squat pain, but I don't want to hurt myself.

[garardn01]

Haven't been home all weekend, so this is my first time at a computer since Thursday so I have to post two workouts.

Shoulders/Tris from Fri 11/9/12

Wasn't feeling great this day, so just did my best not to regress.

OH BB Press
10xbar
10x65
5x85
5x95
5x105
3x115

Lat DB Raises
10x20/10x25/9x25

Had to stop these before 4th set, started feeling a sharp pain in my shoulder.

Shrugs (Smith Machine) supersetted with Iso 45lb Plate Shrugs, 2 second hold on contraction.
14x2pps ----- 10 iso reps (10 each shoulder)
10x2pps ----- 10 iso reps
7x2pps ----- 10 iso reps

Cybex Rear Delt Fly
10x90/10x90/10x90

Close Grip Press (Smith)
10x1pps
10x1pps
10x1pps

Arnold Press supersetted with Split Rope Pulldowns
8x25 ----- 7x5plate
8x25 ----- 6x5plate + 9 reps OH Extension with 45lb plate.

[garardn01]

Felt ok today. I think after this week I will definitely be taking a week off, if not for physical refresh than a mental one. Lot going on in life at the moment, so my motivation has been less than great. Nothing like a week off to get me pumped as hell to workout.

BACK DAY

Deadlift
10x95 (traditional)
5x155 " "
5x155 " "
5x185 (sumo)
3x225 " "
1x245 " "
1x265 " "
1x275 " "

Wanted to see what I go pull with keeping good form. 275 was tough, but I kept the form pretty solid. Used OH grip until 225 then switched to split grip which feels odd for Sumo style.

ChinUps
Wide Grip x10 / x5 /x4
Inside Grip (BW+10lb) x6 / x5 /x4

Standing Calf Raises
12x2pps
12x2pps

TBar Rows
12x2plates
10x3plates
7x3.5plates

Pendlay Rows
10x115 / 10x115 / 10x115

Tibialis Flex (with DB)
15x45 / 15x45

DB Rows
8x70
8x70
8x70

[garardn01]

CHEST and Bis

Flat BB Bench Press
10x95
5x135
5x155
5x185
5x205(-1 partial)
2x225
11x135

Incline DB Press
8x60
8x60
8x60
11x60

Modified Chest Dips
x14
x9
x7
x5

Incline Cable Fly supersetted with Incline DB Fly(ended up somewhere in between a fly and hammer grip press)
10x3plates --- 8x30
9x3plates --- 9x30
6x3plates --- 7x30

DB Pullover
8x50
8x50
8x50

My buddy got a sudden migraine at this point, so I did one quick set on biceps and we left.

BB Curl supersetted with Reverse Grip Forearm BB Curls
12x50 --- 10x40
10x50 --- 10x40
7x50 --- 7x40

Pretty decent workout, tried to push everything either weights or reps or adding a set.

[garardn01]

LEGS

Squats
10x95 ATG
5x135
5x155
5x185
5x185
5x225
1x245
1x255
8x135

SLDL
8x155
8x165
8x165
8x175

Standing Calf Raises (Smith)
12x2pps
10x2pps
8x2pps

Leg Press (Stance high/wide, drive with heels)
10x2.5pps
10x3pps
7x3.5pps

Leg Extensions
12x130
12x130

Ham/Glute Extensions
15x110
15x110

[garardn01]

Took last week off. Between the holiday and working retail the gym was just not happening, plus I needed a week to just eat, relax after work and unwind. Still tired from the weekend but hoping to hit the gym later today. I may switch my workout, but I've yet to decide.

[garardn01]

Alright, today was the beginning of a new routine. Going to be doing JasonDB's 5x5 for novice. My lifts have pretty much stalled, so I'm going back to basics and going to see where I'm at in 8 weeks. (For thread just go to the stickies.)

Some of these weights were light for me, but I wasn't sure what my working weight would be for everything. Still dialing it all in. And I calculated 70-75% 1RM for my 5x5... didn't always work out. So forgive the dropped weights every now and again. It will be more consistent after the first week.

Week 1 - A/B/A pattern
Workout A

Squats: 5x5x185
Bench Press: 5x185 / 4x5x165
TBar Row w/ Oly Bar and VGrip attachment under bar: 5x5x115
BB Shrugs(had to use Smith): 3x8x2pps
Skullcrusher: 8x40 / 2x8x50
Incline Curls: 3x8x25
Hyperextensions: 10xBW / 10xBW+25
Weighted Ab Work: Cybex Pulley Machine - 15x3plate / 10x7plate
Weighted Ab Work: Situps - 10 w/ 25lb plate behind head, 10 w/ 10lb plate behind head

The weights will be more consistent next week, and I don't like the Kneeling Crunches so I'll be sticking to Weighted Crunches for my workouts.
Overall felt really good. Bit of an eye opener as far as what I thought I'd be able to handle 5x5 straight across sets, plus not used to doing that many major lifts in one workout. Definitely going to aim for increase every workout though, so we'll see what happens.

[garardn01]

Week 1 - A/B/A Pattern
Workout B

Squats: 5x5x190
Deadlift: 1x5x225
Weighted Dips: 3x8xBW+30lb DB
Standing Press: 5x5x85
BB Rows: 5x5x115
Incline Curl: 8x25/8x25/7x25
Weighted Crunches: (Plate on chest) 3x10x+25

Didn't get to do exercises in the order I wanted, would've preferred to do Dips further in and focus on the 5x5, but got to adjust when the gym only has one power rack. Did my Standing Rows and BB Rows using the chest benches since no one was over there and the rack was taken, so the Standing Rows became a pseudo-half Clean and Press. BB Row weight was low, probably could've done 125 or 135. Just never done 5x5 and wanted to make sure I could pull all the reps, always increase next time. I did increase my 5lbs on Squats, which I was surprised at as my legs were killing me all day and I'm not used to late workouts after work anymore. But overall happy with the workout. Now to start increasing.

[garardn01]

Week 2 - A/B/A

Workout A

Only got to do A/B the first week, so I'm just going to take Week 1 as a weight finding week. Going to start A/B/A this week.

Squats: 5x5x195
BB Row: 5x5x120 (felt easy, +10 next workout)
Bench Press: 5x5x170
Smith Shrugs: 3x8xbar+185
BB Skullcrushers: 3x8x50
Incline Curls: 3x8x25
Hyperextensions: 2x10xBW+25
Weighted Crunches: 3x12xBW+25

Increased the 5lbs on all the major lifts. Did 50 on Skullcrushers because I did 40 for first set last week and wanted to make sure I could do 3 sets @50. Curls got full reps, probably one or two more weeks til increase since I can't microload and will have to jump from 25 to 30. In future will be putting TBar Rows in place of BB Rows for either A or B, haven't decided which yet.

[garardn01]

Week 2 - A/B/A

Workout B

Squats: 5x5x200
Deadlift: 1x5x225
Overhead Press: 5x5x95
BB Row: 5x5x125
Weighted Dips: 3x8xBW+35db
Incline Curl: 3x8x25
Standing Calf Raises (Smith): 2x15x2pps
Weighted Crunches: 3x15xBW+25

Good workout, need to drop DL for next time and work on form... plus make sure I can have the time to warmup into the 5RM properly. My gym (both locations I go to) only have 1 olympic rack so it's either being used or someone else wants to use it. Increased all weights except Curls and DL.

[garardn01]

Week 2 - A/B/A

A

Squats: 5x5x205
Chest Press: 5x5x175
BB Row: 5x5x135
Smith Shrugs: 3x8x2pps
Skullcrushers: 3x8x50
BB Curls: 3x8x50
Hyperextensions: 2x10xBW+25
Weighted Ab Work: 3x10

Had to superset the Triceps and Biceps work, got to the gym late and it closes early on Saturday. Increased on all the 5x5 lifts.

[garardn01]

Week 3 - B/A/B

Workout B
Squats (Smith): 5x5x2pps
Standing Calf Raises (Smith): 2x15x2pps
Deadlift: 4 warmup sets, ramped. 1x5x230 final set
Standing Press: 5x5x100
TBar Rows: 5x5x3plates
Weighted Dips: 3x8xBW+40lb DB
Incline Curls: 3x8x25
Weighted Ab Work: 3x12xBW+25

Forced to use the Smith machine for squats. Only one squat rack at Planet ****ness, and some monster looking dude was going for a max lift... he was there a while. Oh well, upped the weight and made sure to get the posterior chain involved. Did the calf work while waiting him to finish. Did TBar Rows using the Oly Bar in the wall and VGrip, increased the weight by 20lb because was way too light last time. Hopefully the Smith Squats translate into a 5lb increase, going to try 215 next workout.

[garardn01]

Yesterday's workout.

Week 3 B/A/B
Workout A

Squats: 5x5x215
Seated Calf Raises: 2x15x90
Bench Press: 5x5x180
BB Row: 5x5x135
Shrugs: 3x8x225
Skullcrushers: 3x8x60
Incline Curls: 3x8x25
Hyperextensions: 2x10xBW+30
Weighted Crunches: 3x15xBW+25 (decline)

Think I may have put down the wrong weight for my Rows last workout, so I'm pretty sure I actually increased this time. Increase on Squats, Bench, Skulls, Hypers. Going to start doing a bit of calf work each workout as they need to catch up and my calves take a lot of work to grow.

[garardn01]

Haven't been able to get to a computer much, here are my last two workouts.

Last Friday.
Week 3 B/A/B
Workout B

Squats: 5x5x220
Deadlifts: 1 rep @ 225, back pain.
Standing Press: 5x5x105
BB Row: 5x5x140
CGBP: 3x8x115
BB Curls: 3x8x60
Seated Calf Raises: 3x12x90
Weighted Crunches: 3x10xBW+30

Not sure what happened, my lower back cramped up in between squats and deads. Did two warmups sets at 135 and 185, pulled once on 225 and had to quit. Took about 15 minutes of stretching and cooling down to get my back to a point I could walk without too much pain. I need to see a chiropractor when my insurance kicks in come January, I have rotational scoliosis and my back is pretty far out of alignment. Pretty sure this is a major factor as I know my form isn't terrible to the point of injury at the weight I'm doing.

Increased in just about everything else, first time doing CGBP on bench and not in a Smith rack.

Monday's Workout

Week 4 A/B/A
Workout A

Squats: 5x5x225
Bench: 5x5x185
BB Row: 5x5x145
Shrugs: 3x8x225
Skullcrushers: 3x8x65
Seated Calf Raises: 3x12x90
BB Preacher Curls: 3x8x60
Hyperextensions: 2x10xBW+30
Weighted Crunches: 3x12xBW+35

Back felt fine today. Did some stretching and foam rolling after the workout. Had a friend record my squats, thought I was hitting parallel but I'm fatigued enough by set 4/5 that I'm not quite hitting it for every rep. So next workout I'll be staying at this weight.

[garardn01]

Ok...yesterday was a pretty awful workout, if I'm honest.

For the immediate future I'm cutting out any lower back work until I can see a chiropractor/get x-rays. Even hyperextensions cause my lower back to lock up, could barely walk out of the gym last night due to pain. When I got home the girlfriend said aside from being swollen that my muscles looked bruised.

Week 4 A/B/A
Workout B (Kind of)

Squats: 5x225/5x225/5x225/4x225/5x225
Standing Press: 5x5x110
BB Row: 5x5x150
Standing Calf Raises: 3x6x2pps (Smith)
CGBP: 3x8x120
Incline Curls: 3x8x25
Hyperextensions: 2x10xBW+35

This workout came after a busy ass day at work (holiday retail) and I haven't eaten nearly enough the last 2 days, so I'm not surprised my squats stalled out. I'm going to load up the next day or two and see how I do Friday before I bring the weight back down. Standing Press I had to use the Bench Rack so it ended up being a half Jerk and Press.

[garardn01]

And I'm back! The holiday season was brutal on me, had to take some time to recover and unwind. Haven't been eating or sleeping enough, so down to 169lbs as of weighing this morning. Got to get back. Plan today was decrease ~10% and reload the weights plus focus on improving squat form and making it not so quad dominant. Worked kinda sorta (more on the lowering weight part)...

Week 4.5
Workout A

Squats: 5x5x200
Bench: 5x5x175
Row: 5x5x145
Shrugs (Smith): 3x8x2pps -- Supersetted with 3x8x45 plate per hand slow reps.
Skullcrushers: 3x8x60
BB Curls: 3x8x60
Seated Calf Raises: 3x12x75
Weighted Crunches: 3x10x(+25)

Not a bad workout. Intake was low, have to get my hunger/habits back. Workout B on Sunday with same weight on Row/Squat, and then starting official week 5 on Tues.

[garardn01]

Ok. Hoping I don't come down with the flu, just spent 3 days straight with the girlfriend nursing her back to health with a nasty stomach bug/flu.

Anyways, here we go again. No DL since I still havent seen the chiro.

Week 5 B/A/B (Post Reset)
Workout B (minus DL)

Squats: 5x5x205
Standing Press: 5x5x100
BB Row: 5x5x145
Seated Calf Raises: 3x10x80
Weighted Dips: 3x8x+45plate
BB Curls: 3x8x60
Abs: 2x15x+25plate weighted crunches
2x10 hanging leg raises

First workout in a while I've felt good about. Got low as hell on all my squats, very satisfied plus I think I've fixed my form and moved it away from being so quad dominated. Once I get my intake back on track I'm in business again.

[garardn01]

Wednesday's workout:

Week 5 A

Squats: 5x5x210
Bench: 5x5x180
BB Row: 5x5x150
Shrugs (Smith): 3x8x2pps supersetted with 3x8 holding 45lb plates and doing slow reps
Skullcrushers: 3x8x65
Standing Calf Raises (Smith): 3x8x2pps
Curls/Arm: Pullups 8xInside Grip, 6xWide Grip, 2x8x60 BB Curl
Weighted Crunches: 3x10x+25

Threw in a few pullups because I hadnt done any in a while. Increased weight on all exercises. Will be back to where I was before the break by the end of next week.

Today's Workout:

Week 5 (B/A/B)
Workout B#2

Squats: 5x5x215
Standing Press (off Flat Bench): 5x5x105
BB Row: 5x5x155
Weighted Dips: 3x8x+47.5
Curls: 8x60, 2x8x65
Seated Calf Raises: 3x10x80
Weighted Crunches (Decline): 3x12x+25

Still subbing in Weighted Dips instead of CGBP, just got the chain belt for Christmas so I want to make use of it. The switch from 60-65 on Curls was because I realized I could just wrap the chain from the belt on the bar and throw a 2.5lb plate on to make about 65. Another day all increases. Need to start upping intake and making sure I get sleep (mostly the sleep) if I want to keep going up on Squats.

Also just ran out of my SuperPump MAX and my Optimum Gold Standard. Ordered the new Cellucor protein and CRAZE preworkout. Heard good things about both so I'm excited to try them out, plus I plan on using the Cinnamon Swirl Cellucor to make some protein enhanced french toast. Hell yea.

[garardn01]

Tried the CRAZE today, pump was good but tasted awful. Half the reason I loved the SuperPUMP was because I still got a boost plus it tasted delicious. Well I got a bunch of CRAZE to use, so it's staying for the time being.

Week 6 A/B/A
Workout A#1

Squats: 5x5x220
BB Row: 5x5x160
Bench: 5x5x185
Shrugs (Oly Bar): 3x8x225
Skullcrushers: 3x8x70
BB Curls: 3x8x65
Standing Calf Raises (Smith): 3x10x2pps
Weighted Crunches: 3x12x+25

[garardn01]

Week 6
Workout B

Squats: 5x5x225
Standing Press: 5x5x110
BB Row: 5x5x165
Weighted Dips: 3x8x+50
BB Curls: 3x8x67.5
Seated Calf Raises: 3x10x85
Weighted Crunches: 3x12x+25

Squats were tough, but I got the depth I wanted. Getting really hard to push myself out of the hole. First rep is always clean, second not so bad...3-5 is always brutal. Increase on all exercises. Finally started to moving up on Curls.

[garardn01]

Week 6
Workout A#2

Squats: 5x5x230
Bench: 5x5x190
Row: 5x5x170
Shrugs: 3x8x230
Skullcrushers: 3x8x75
BB Curls: 8x75, 8x75, 6x75
Standing Calf Raises (Smith): 3x10x2pps
Weighted Crunches: 3x15x+25

Finally moved past 225 on squats! Very excited about that. Form started to break down when going to depth in sets 4 and 5 so I'm going to stay at this weight next workout. Curls I jumped 7.5lb by accident, forgot to switch the weight after Skullcrushers. Oh well, almost repped it out so I'll probably stick at 75 next time. Rows I didn't get as much ROM as I wanted, may or may not stay at 170 next time.

[garardn01]

Week 7
B/A/B

Workout B#1

Squats: 5x5x230
Standing Press: 5x5x115 (off flat bench rack)
Row: 5x5x170
Weighted Dips: 3x8x+55
Seated Calf Raises: 3x10x90
BB Curls: 3x8x75
Weighted Crunches: 3x12x+25

Felt like it was a great workout. Last time was iffy on squat depth all the way through, ROM on Rows and failed on Curls. This time I got low every rep for Squats, got the Rows solid and pushed out the Curls. Plus noticing a lot more size in my arms and legs lately. Good for my t-shirts, bad for not fitting in any of my pants anymore.

[garardn01]

Week 7
Workout B

Coming down with a pretty bad head cold, so today was a huge struggle to get through. Being 15 degrees outside doesn't help either. May take Friday off to allow myself to get better.

Squats: 3x5x235
Bench: 5x5x195
Rows: 5x5x175
Shrugs: 3x8x225
Skullcrushers: 3x8x80
BB Curls: 3x6x80
Standing Calf Raises: 3x10x2pps (Smith)

Skipped abs today, started feeling very light headed by the time I finished calves. Pretty much had to go to the restroom and blow my nose after every 3-4 sets. Squats almost made me pass out, so I did 3x5 and will do 5x5 next time I go @ 235. Everything else I increased, took my sweet time to make sure I could get through without dying. Curls they didn't have a 70 straight bar, so I did 80 @ 6 reps and went really slow and controlled on the eccentric.

Tried a new PWO my friend had, apparently very similar to the old jack3d? Too much caffeine for me, personally, but definitely gave energy. Might have been better were I at 100%.

[garardn01]

Well it's official, I got the flu. Went to the walk-in today and got a script for Tamiflu, so going to take tomorrow off, use the weekend to rest and bounce back strong for Monday!

[garardn01]

Probably the worst day to get back in the gym. lol Still not 100%, didn't eat enough, didn't get to go til late after work, bad night of sleep. Womp. It was the type of day that needed a workout at the end though, so I still went and gave it everything I had. (Which wasn't much...)

Week 8
Workout B

Decided to go with the "cutting" version of this for today (3x5, 2x8) just to ease back in and account for my sickness.

Squats: 4x240 (Wasn't happening tonight.) 2x5x225
Standing Press: 3x5x120
Rows: 3x5x185
Dips: 2x8x+45
BB Curls: 2x8x72.5
Standing Calf Raises (Smith): 2x10xbar+100 per side
Weighted Decline Crunches: 2x10x+25

Squats were pretty atrocious, everything else was tough but not embarrassing. I also didn't track any of my intake over the weekend, fairly positive I was way lower than I assumed on my calories. So not as strong as I was hoping to come back but I'm going to rest up and eat everything in sight tomorrow and get ready to rock out on Wednesday!