Favorite refeed day
cereal for breakfast, sushi for lunch 3-5 rolls, cinnamon roll for a snack, Salmon and pasta for dinner, and red velvet cupcake for desert. This is a very bad cheat day, but with right sushi choices can just be a high carb day
Favorite shoulder day
Giant set 5 sets (1 working set prior)
lateral raises 8-12, rear delt fly 8-12, dumbbell shoulder press (heavy) 4-7.
4 sets cable face pulls
rep 20,15,6-8, 6-8
4 sets cable machine front raise
(Heavy) 6-8,6-8,3-5,20