Neutral Grip Pull-Up: progressing pretty well on these
One arm DB rows. 3 x 6- 8
Close grip pull downs: 3 x 8
Seated rows: ( bench width /touch point) 3x10
Kelso shrug: 3 x 12
Good news my daily weight fluctuations have chillied out and looks like my weekly bw average will be more reflective.
My Lady and my two sons are taking me out to a Brazilian steakhouse this Saturday in celebration of my upcoming 30th Birthday 
. Needless to say my nutritional app will not be utilized.
So basically I’ll just stuff myself go into a food coma for a few hour’s. Sunday go back on the wagon while dealing with a intestinal purge more than likely.
Don’t be a rookie and eat off the salad bar. 
Happy early birthday. Enjoy the steak.
Not at the listed prices!
Will this be your first time at one of these places? They’re a treat: my favorite way to dine.
Nope not my first time . Been to the one in down town Indianapolis several times. This one is a new one ,only been open a year. So i guess i wIll see how good the quality of their meats are .Obviously there will be no issue of hitting my protein requirement for the day …lol
This sounds like an exceptional idea. 
Enjoy!
Oh… I’ll pay for it im sure.
Some things are just worth the pain.
Lol… guess ill find out.
Squat: 3x 2 …. Hips were tight as hell, so form felt way off. Caused a slight tweak in my left knee on the last set . Luckily it cleared up
Lever squats: 3 x 6
Extensions: 5 x10 ( used the reverse hyper. Didnt feel like messing with attaching the leg extension to rack)
Reverse hypers : 3 x 15
Standing cable crunches: 5 x 10
App is keeping my cals the same range again
Down 2.2 lbs from official weigh in last Saturday
Daily average is down 1.7 lbs from previous week
As i had expected…. major food hangover this morning.
Bloated, head ache … temporary up 7 lbs . Thought of eating is making me nauseous.
Waiting patiently for lower intestinal explosion.
Digestive pyrotechnics. Best of luck moving through that. 
Incline Bench: 3x8
Flat Db press : 3x 10-12
Dips: 3 x 10
Changed from flat to incline until my right shoulder chills out.
Ez bar curls: 3 x 8
Low cable curl with straps: 2 x 12.
30th birthday, huh.
Yes…. That’s my story and im sticking to it.
Wow! My 28th is coming up! And you can’t prove otherwise.
Exactly…lol
