workout
Flat Bench
135 lb x8 (warm up)
225 lb x3 (warm up)
250 lb 5x5 (felt great must be the turkey)

Squats
135 lb x10 (warm up)
215 lb 5x5

Rows (pendlay rows)
165 lb 5x5

tri extension machine
45 lbx 10
70 lbx 10
90 lb 2x10

Thoughts : feels good to be back after the holiday

Diet
meal 1 protein shake (water)
meal 2 chicken and rice
meal 3 chicken and mixed veggies
meal 4 steak + banana
pwo 5 shake
meal 7 yet to be determined?