Well I've been eating like shit (been to 4 happy hours since last week), but have still been lifting and doing mild low intesity cardio (slow run, rowing machine, elliptical) and I've notice pretty intense gains in my strength training.

Went to the gym last night at about 10 and had enough juice to rep 3 plates for 2 sets.

315 x 8
315 x 6
275 x 8
135 till failure (like 15 or something in that area)

Alternated my bench with dumbell curls moving up from 30, 35, 40 and then 45 then back to 30 till failure

Then did cable lat pull downs

125 x 12
145 x 9
160 x 8
185 x 3
then 100 to failure

Next overhead tricep extentions (work the large head of the tricep)
using the rope grip

85 x 15
95 x 10
max weights till failure twice
65 till failure

then seated rows

125 x 15
145 x 12
185 x 8

215 x 4

100 till failure

Then seated military press ( barbell)

135 x 8 (3 sets)

Last I did shrugs
(dumbells)
85 till failure 3 sets.


I did have a 6' turkey subway prior so I had tons o' energy.

Left the gym close to 12am. gained 4 lbs back closer to 200