Thursday! almost the end of a stressful week at work. I'm fortunate and grateful for a job that allows me to go train during the day. I think the company gets a good bit of productivity out of me after I workout during the day. First thing in the morning and immediately after working out is when my brain is at its best. Today was weights. A high volume, pull day. I didn't have a huge amount of time and needed to get the workout done in just over an hour. Its totally doable with a high volume day as the gaps between sets I try to keep to around 45 seconds. I also added a couple of super sets today so I ended up getting the weights done in about 50 minues: - Seated row - lat pull down - sb shrugs and db bicep curls (superset) - Back extension with db raise - goblet squats I walked a lap of the gym at pretty quick pace between each set which helped me get to 12k steps for the day. Diet today was good; chicken, rice and slaw for lunch. A small handful of grapes. Post workout shake, then dinner was steak and salad. I had a bedtime protien shake minus the berries. All up, I hit just over 2000 calories creating a defecit of an estimated 1800 today.