Last nights workout:

Hiit sprints on the stationary bike. 2 min warm up, 10 thirty second "sprints", and a 2 min cool down.

flat bench: 4 sets of 8 x 45lbs

front db raises: 4 sets of 10 x 5lbs
side db raises: 4 sets of 10 x 5lbs

lat pull down: 3 sets of 12 x 40lbs

Halos: 4 sets of 10 x 10lbs

flat fly: 3 sets of 12 x 10lbs

squats: 2 sets of 12 x 45lbs

Overall i was just happy to be in the gym again, my shldr is freakin bad though, I struggled on bench, and just holding the bar on my back for squats was killer. I am not sore today (other then my usual shldr soreness) so I dont think i went overboard.

I revamped my diet since it became shit after the injury. Here is what a new normal day looks like.

7:30am - Lev and other supps
8:30am - Shake (See below)
10:00am - omlete, usually ham or turkey sausage
Noon - 1oz almonds or cashews
1:30pm - salad w/chicken, or chicken/fish with veggies
2:30pm - lev and other supps
4:30pm - 1oz almonds or cashews
6:00pm - Shake
9:00pm - chicken/steak/fish with veggies

My shake
10g BCAA
2g Citruline Malate
1.5g Beta alanine
1g Piracetam
1g taurine

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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.