Well I did not kill it not every workout has to be the greatest ever sometimes just getting a workout is enough. This was my first training session since winning the Charlotte Cup so I took a full week off.
Some shoulder mobility work
then
Flat Bench Press
30,15,10,8,6
That is it that is all I did I know not a brutal workout but it was a workout
I also started counting my calories and macros again today not dieting just regular eating may adjust as I go forward but this is a baseline.
414g carbs
161g fat
216g protein
4011 calories