Came off a 36 hour shift and then had to errands, and then hit the gym. Fasted for 15.5 hours today. Todays workout was pretty good for the circumstances.
Ran to the gym (1 mile)
BB Dead Lifts:
135x12, 225x8, 315x4 (tore a callous on my left hand OUCH), 315x2, 315x2, 315x2 (every time i got to two the pain in my left hand got to an almost unbearable point, thus no sets over 2 after that)
Seated DB Shoulder Press:
35sx14, 50sx8, 60sx5, 60sx6, 60sx7 (very happy with using 60s for three working sets, see last shoulder press day for reference)
Decline Bench Plate Pullovers:
5 sets of 45 lb plate x 15 reps (these were tough at the end, I think i only did 45 lbs at 5x10 last time i did them)
Then did some pull-ups/chin-ups on the assisted and lost track of weight/reps/sets because I just kept switching grips between neutral/chin/wide pull up/wide chin up (ouch) with little to no rest. My back is screaming already.
Incline DB Flys:
25sx17, 40sx7, 50sx6, 60sx5, 60sx5 (had help on last two reps of last set, glad i almost made it two sets on these 60s)
1150 jump ropes
Ran back home from gym (1 mile)
I think I need to cut my calories back a little. I have sort of stagnated my weight loss (3000-3200 kcal a day average), but this could also be due to other factors such as hardly any sleep at work on shift.
I am counseling with Derek Treesize for workouts/nutrition starting tomorrow to help get me to 8% bf. I will post some nutrition after the last meal.