I had a really good workout today. Went to a gym location that has a stepmill and did the following:

Back day

Warm-up elliptical 3 minutes, light db rows

one arm db rows (cuz some guys were using the rack...) 35X12, 45X10, 50X8
assisted pull-ups 3 sets 12, 10, 8
bent-over bb rows (finally they are out of the rack) 95X12, 105X12, 115X10, 125X8
started out with the intention of going heavy and realized i left my straps at home...so the bent-over rows and deadlifts weren't optimal.
SLDL 135X12, 155X12, 185X10, 205X4+1+1 (setting the bar down and picking it back up, grip issues)

Lat pressdowns 60X15, 80X12, 90X12 , 100X10 superset with
bentover reverse flyes 12x12, 15X12, 20X10, 20X10

I did 15 minutes random on the stepmill, followed by 15 minutes on the treadclimber. Stretched! It has been a long time since i got on the stepmill, it was a struggle to finish my 15 minutes, lol. But I didn't want to leave feeling defeated, so I stuck it out :)

Food today has been 1/2 and 1/2...

Breakfast
2 eggs, 2 whites
2 slices toast

before/during workout
1 scoop whey and fast twitch

post workout
2 scoops whey
1 pear

went grocery shopping, etc, got home absolutely starving and had reduced fat wheat thins and cheese and some baba ganouj. Not terrible but not optimal.

dinner was better:
steak, mushrooms and onions
refried potatoes, olive oil
broccoli, smart balance

snack will probably be some cottage cheese (been craving it lately).

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