i did delts yesterday:

4 sets 5 exercises....

side cable raise 40 x 10rps
side seated db raise 20 x 20rps
front delt raises 20 x10
rear delt machine 90x 10, 110, 110, 110 x 10
frt db press.. 50 x 12, 60, 60, x 10 70 x 5

best workout in a long time.. 70's used to be hard for me at the beginning of the sets.. 70 at the end.... feel like a new man

calves: leg press machine 3 plates for 15
5 plates for 10 3 sets.... (most ever)
seated calves- 3 sets of 100


diet going well... still keeping the BF down.. 9.4% throughout the contest....

CARDIO: 45 mins stairs interval training.. 20 ins stairs, tread for 30


diet is still the same.. rotating carbs... more low days than high... doing this wil keep me leaner which is my goal..

i see no sense in doing 25 lbs gain with a bunch of fat then net 5-6 lbs of real muscle...