[jslep]

shoulders/legs

clean-n-press
135x8, 135x6, 155x6, 155x4

upright rows
135x6, 3 sets

lateral side raises
25x8, 30x8, 35x8 (slow and steady)

BB shrugs
225x10, 315x6, 315x6, 365x3, 365x2 (without straps)

BB squats
135x6(ass to the ground),225x6, 225x6, 315x5, 315x5, 315's was at 3/4 squat tryin to get my back used to the weight load just did them real slow (bad back due to car accidents)

leg extensions
100x8, 145x6, 200x6, 200x6

leg curls
80x6, 100x6, 130x6, 130x5

calf raises
3 sets of 10 not really sure on exact weight i do these on the hammer strength machine and i don't know what the sled weighs i just put three wheels on each side.


todays diet

pancakes, sausage, shake
meatball sub, salad
16oz T-bone, 3 baked potatoes, corn, 1 all beef hot dog (its what my kids had they are from the local meat market and totally awesome)
enjoying bedtime shake as i type


supplements
same as before


didn't feel all that strong today but did get in a decent work out. had to deal with some punk kids playin with the weight sets but instead of gettin too pissed i try to help a couple of them who looked like they might be serious.