ok did the other workout for the first time today.
workout

Flat Bench
155 lb x8 (warm up)
155 lb x6 (warm up)
235 lb 5x5 (piece of cake)

Squats
135 lb 5x5 (warm up)
205 lb 5x5 (got the nice deep form down)

Rows (pendlay rows)
135 lb 5x5 (way to light but figured out how do them)

Dips
BW+75 lb x 5 (ahhhh to much)
BW+45 lb 4x5

Thoughts : started out a bit light but should ramp up pretty smooth for a while.

Diet
meal 1 protein shake (water)
meal 2 sausage roll, orange juice
meal 3 Small porkchop, raviolli, snap peas
meal 4 2 small porkchops and spaghgetti
meal 5 potatoe pancakes, farmer sausage
pwo 6 shake
meal 7 potatoe pancakes and chicken