Sorry for the lack of my update had a pretty busy weekend.
Back workout from friday
deads-135-10,225-10,315-5,375-5,375-5 could have gone way heavier not sure why i didn't
Wide grip pulldowns-140-12,160-10,180-10,200-6(drop to180-6 more)
reverse grip narrow pulldowns 140-10,160-10,160-10
row machine 2plates-12, 2 and 2 25's-12,4 plates-10
shrugs db 65-10,75-10,85-10 then 30 reps with a plate in each hand
This was a great workout and i have experienced alot better recovery so far. I am pretty much never sore. So my goal now is to wreck my body so hard that i will get DOMS. I am pretty sure my body fat is dropping and I weighed 186 this morning. /so the weight is coming and i can't wait to see how this stuff kicks in in this upcoming week.