Thanks all. I took 2 complete days off from training (aside from running a mile and carrying heavy bags one day). But I took two full days off in a row from lifting weights and made a big return today pressing 70lb dumbbells in each hand for shoulder press, doing like 12 sets of t-bar rows, pull-ups, etc.
I spent nearly 5 hours at a Science Center today with Lean and Green and thendanisays. We even brought in our own backpack full of food


Then we headed to the gym.
We trained for about an hour exactly and saw forum member Aaron there too (who is super strong and solid at about 190 lbs right now, by the way). I always see forum members at the gym. I also saw an old high school friend I've only seen once in the past 12 years. We were basketball teammates when we were both about 105 pounds and the weakest guys on the freshman team. Things have changed since then and he says he follows me on facebook and wants my book. It was cute.
In the gym I got right down to business on shoulders and back. Like this yo....
Dumbbell lateral raises x 5 sets
Dumbbell front raises x 5 sets
Dumbbell rear delt raises x 5 sets
Dumbbell overhead press x 10 sets (multiple sets of 70's in each hand)
T-bar rows wide grip x 6 sets
T-bar rows narrow grip x 6 sets
Wide grip pull-ups x 3 sets
Narrow grip pull-ups x 3 sets
40-something total sets in an hour! + like 4 sets of push-ups. I was busy. Lots of drop sets and super sets.
Felt good. Then got my eat on and got my tan on and at the tanning place two people were super inspired by talking to me and want to make changes for health and decided right then that going vegan was the best thing to do. I gave them some free Vega, some literature I had in my car and told them I'd drop off a book for them too. Hope they stick with it.
Home now at Lean and Green's house eating and will make more food so he has some ready to go when he gets back home from dancing.
I go to New Orleans on Monday for a week in LA, AL and MS. Heading down south for a 5-day tour. Excited.
Night night all.
Keeping my journal interesting with photos (I promise more food pics soon...I have like thousands as I document stuff for future books, etc.). Here is one with an author friend of mine Milisser Elliott

PS my book is still rocking Amazon's socks off! It's in like top 10,000 of all literature and top 50 in 2 categories. Pretty crazy!
Hugs from RC