i switched to the bodyopus diet today so my workouts have changed here it is:

depletion 1 chest back shoulders
inclines press 4x8
bench 4x8

seated high pulley rows 4x8
oh/rev grip bba rows 4x8

push press 5x8
side raises 3x10

todays macros
2165 cals
169g fat
20g carbs 20g fiber 0g net carbs
141g protein

i will do my grand depletion workout on friday morning and begin my carb load, and saturday i will do a power workout which should produce some growth, and finsh my carb load by saturday night

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overall goal is 185lbs 7% bodyfat