BW 219.5 lb

Workout
BB military press standing
bar x10 (warm up)
135 lb 5x5 (collar bone to lock out... none of that half rep to 90 degrees stuff)

Dead lifts
135 lb x8 (warm up)
225 lb x 3
250 lbs 5x5

Wide grip pull ups
bw 3x5

DB standing bicep-curls
60's x6
55's x8
50's x8

leg raises

cable curl drop set ( for that useless but oh so sweet pump)

Meal 1 shake
meal 2 turkey and potatoes
meal 3 steak and rice
meal 4 pork ribs
meal 5 crackers and humus
meal 6 pwo shake
meal 7 snap peas and turkey