Saturday Training and Diet Day 54

A)Single Leg DB Deadlift: 12,10,8,6 @ 2010; rest 1 min. b/t legs
B)1 1/4 Back Squats: 8.6.4 @ 40X2; rest 3 min b/t sets
C)Shoulder Complex: 2 sets with 1 min. rest b/t exercises, 10-12 resp @ 301
DB Ext. Rot/Trap 3/Powell Raises

Results:
A) 35/45/45/55
B) 135/155/175
C) 15#

Everything felt good.. Loving the single leg work, I can definitely feel a difference... Using Small stabilizing muscles that I can't really use doing normal two legged squats/deadlifts etc.. Legs were a little tight going into the 1 1/4 back squats from yesterdays single leg splits; having never done these before I was unsure where my weight should be.. All of the reps felt good, last few reps of each set were challenging. I still felt very explosive out of the bottom. Next time I might start at 145 or 150 and then build on that. Depends how fresh my legs feel. The shoulder complex got very hard the second time around.. My shoulders need some work, they fatigue very easy.
Diet

Breakfast
5oz of Ground Pastured Chicken, 1 Bag of Kale, Dijon Mustard

Lunch
8oz Baked Wild Caught Flounder, 4oz Spring Mix, 4oz Mushrooms, 8oz Cucumber, 3 tbsp EVOO, Apple Cider Vinegar

Dinner
8oz Grassfed Ground Lamb, 1 Bag of Broccoli, 4oz Onions + Salsa Verde

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,881
Total Protein: 167
Total Fat: 111
Total Net Carb: 36