squats- 95x5, 135x5, 185x5, 225x5 ...... up to 455x5
pullups- BWx5x5
18" step ups- 185x8x3
RDL- 225x8, 315x5, 365x5, 415x4
+.5 mile walk with wife & kiddo
macros = 66f / 213c / 258p = 2521cals w/ ~140g carbs preWO
awesome workout.. 455 def felt heavy though, guess that happens when you take 6 weeks off of back squats, legs were pretty wobbly by the time I left. Those high step ups really nail your hamstring & glute, very nice. Had in-n-out for dinner, double double protein style, very tasty. Was planning on throwing tonight, however, everyone bailed and after the killer leg session I just wasn't motivated, thus the lower calories.
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