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Ok i hope i can remember everything I did tonight, it's nice working out by myself again and I dont expect my buddy to be doing a lot of lifting for awhile.  Sooo by myself i can do everything i need to do and want to do without hearing any bitching and moaning!!!!!!

How I felt tonight: having to wake up super early and my meals were timed different, my carbs were way further away from my workout than normal so i felt a bit weaker and tired.
Night weight: 289.4

Trap bar deadlifts: I felt weak but went at it anyway
140x5
230x5
320x3
410x1
460x2x1
then worked my way back down

Trap bar bent over rows: Felt good and felt more back involvement compared to a barbell
140x10
160x5
180x5
200x5 and worked my way back down i think

DB Rhino rows: felt good and got a good stretch in my lats with the little swing before the row
60x10
70x10
60x2x10

Lat pulldown single arm attachments: Felt good and not quite sure about the weights but it wasnt too much, maybe 115-130lbs
A. Pulled down with both sides, then pulled with each arm, back to both arms and back etc etc for 4 sets(probably my new favorite movement)
B. Reverse straight bar pulldown: probably 130lbs or so for 4 sets of 10
C. V bar pulldown: 100-130 with a slow tempo for 4 sets of 10 with a 2 second pause on the bottom

Biceps
7-7-7: dbs from 15-40 with 5lb increments
7 regular db curl
7 palms up across chest
7 across body hammers

then some preacher curl stuff

worked with my band to get some pump with some banded tricep pushdowns, rows, upright rows, and pull aparts for rear delts

10 minutes on the arc trainer

I had to drop my buddy off to work this morning since he didnt have a ride so i got to walmart early for my veggies and hit the gym super early and did 20 minutes on the arc trainer.

gonna relax n nap, cook up my meals and hit back tonight

Out of the 290s!!!! whoop whoop!!!
weight: 288

Morning stuff
landmine squats: I did these just to stretch out my hips and legs
- just used a quarter then added 10s, i think i did 4 sets with 5 second holds in the hole, hips felt amazing after this

some more stretching and 10 minutes on the bike.  Im just going to add more sets/reps in for conditioning for shoulders tonight

About to go to the gym, got 45 minutes of low intensity cardio or maybe ill do wallballs and push ups for cardio, kinda sick of riding the bike

also im going to try to just eat my meals grouped together so im only eating 3x a day because having to stop what im doing to cook every 2-3 hours is getting to be a pain in the ass....nevermind, this is a lot of food haha

diet lately has been on point, I have to modify it a bit today because I forgot my protein shake but other than that its fine.
Tomorrow morning: 45 mins of some cardio
Tomorrow night is wheels:
Skwaats: im thinking about doing 365 for as many reps as possible, hammy work and heavy abs

yesterday was regular shoulder shit ummmm

OH BB press- worked up to 175x10
DB press- worked up to 80sx10
DB side raise worked up to 55x10
then some trap work and bike work

too many people in there last night so i gotta finish up shit that i havent done this week tonight

last nights weight: 291? i think

Man reading everyones journals about jumping, I miss it.  I cant wait to get back to a weight where i can jump without feeling like i have rosie o'donnell on my back.