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220lbs @ 10% BF by May 2023

eazy_

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maintenance log

week 4 (11/7-11/13)

blood pressure 11/8 112/68, 11/10 102/56, 11/12 110/58

Resting heart rate 11/8 80, 11/10 70, 11/12 84

7-day average bodyweight 237 lbs

average daily calories 2305, carbs 215, fat 76, protein 199.

trained 7 days. 17 hours of cardio.

for week 5 (11/14-11/20) calories: 2400 w/180g protein. programming: SuperSquats for 4 weeks, 7 training sessions. 7 hours cardio.
 

eazy_

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Training for 11/14

SuperSquats W3D1

Overhead press 27x10, 77x12, 77x12, 77x12
Squat 150x5, 240x3, 330x20
Pullover 25x20
Bench Press 27x10, 107x12, 107x12, 107x12
Bent Over Row 135x10, 250x15, 250x15, 250x15
Trap Bar Deadlift 145x5, 235x3, 325x15
Pullover 25x20

3-mile walk

food for 11/13 calories 2540, carbs 227, fat 122, protein 166

bodyweight 11/14 5am 236 lbs
 

eazy_

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Training for 11/15

Accessories

Pull Up 20,20,20 @ BW
Pull Up 2,2,2 +100lbs
Pull Up 1,1,1 +115lbs
Lat Pulldown 60x15,60x15,60x15
Straight Arm Lat Pulldown 60x15,60x15,60x15
Cable Rope Triceps Pushdown 45x10,45x10,45x10
Cable One Arm Tricep Extension 25x10,25x10,25x10
Cable Rope Face Pull 15,15,15
Triceps Pushdown V Bar 25X10,25X10,25X10
Dumbbell Tricep Kickback 35x10,35x10,35x10
Dumbbell Standing Triceps Extension 40x10,40x10,40x10
Dumbbell One Arm Row 40X10,40X10,40X10
Dumbbell Lateral Raise 25x10,25x10,25x10
Fly 10x10,10x10,10x10
Dumbbell Front Raise 10x10,10x10,10x10
Plate Front Raise 25,25,25
Preacher Curl 70x10,70x10,70x10
Barbell Curl 45X10,45X10,45X10
Dumbbell Alternate Hammer Curl 25x10,25x10,25x10

6-mile walk

food for 11/14 calories 2321, carbs 218, fat 97, protein 170

bodyweight 11/15 4am 237 lbs
 

eazy_

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Training for 11/16/2021

SuperSquats W3D2

Overhead press 27x10, 77x12, 77x12, 77x12
Squat 150x5, 240x3, 355x20
Pullover 25x20
Bench Press 27x5, 77x5, 117x12,117x12, 117x12
Bent Over Row 135x10, 250x15, 250x15, 250x15
Trap Bar Deadlift 145x5, 235x3, 325x15
Pullover 25x20

6-mile walk

food for 11/15 calories 2409, carbs 217, fat 68, protein 234

bodyweight 11/16 4am 235 lbs
 

eazy_

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Training for 11/17

Accessories

Pull Up 20,20,20 @ BW
Pull Up 2,2,2 +100lbs
Pull Up 2,1,1 +115lbs
Lat Pulldown 60x15,60x15,60x15
Straight Arm Lat Pulldown 60x15,60x15,60x15
Cable Rope Triceps Pushdown 45x10,45x10,45x10
Cable One Arm Tricep Extension 25x10,25x10,25x10
Cable Rope Face Pull 15,15,15
Triceps Pushdown V Bar 25X10,25X10,25X10
Dumbbell Tricep Kickback 35x10,35x10,35x10
Dumbbell Standing Triceps Extension 40x10,40x10,40x10
Dumbbell One Arm Row 40X10,40X10,40X10
Dumbbell Lateral Raise 25x10,25x10,25x10
Fly 10x10,10x10,10x10
Dumbbell Front Raise 10x10,10x10,10x10
Plate Front Raise 25,25,25
Preacher Curl 70x10,70x10,70x10
Barbell Curl 45X10,45X10,45X10
Dumbbell Alternate Hammer Curl 25x10,25x10,25x10

6-mile walk

food for 11/16 calories 2509, carbs 156, fat 99, protein 246

bodyweight 11/17 4am 235 lbs
 

eazy_

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Training for 11/18

SuperSquats W3D3

Overhead press 27x10, 77x12, 77x12, 77x12
Squat 150x5, 240x3, 290x2, 360x20
Pullover 25x20
Bench Press 27x10, 77x5, 117x12, 117x12, 117x12
Bent Over Row 135x10, 250x15, 250x15, 250x15
Trap Bar Deadlift 145x5, 235x3, 325x15
Pullover 25x20

6-mile walk

food for 11/17 calories 2681, carbs 202, fat 96, protein 254

bodyweight 11/18 4am 236 lbs
 

eazy_

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Training for 11/19

Accessories

Pull Up 20,20,20,20,20 +35lbs
Lat Pulldown 60x15,60x15,60x15
Straight Arm Lat Pulldown 60x15,60x15,60x15
Cable Rope Triceps Pushdown 45x10,45x10,45x10
Cable One Arm Tricep Extension 25x10,25x10,25x10
Cable Rope Face Pull 15,15,15
Triceps Pushdown V Bar 25X10,25X10,25X10
Dumbbell Tricep Kickback 35x10,35x10,35x10
Dumbbell Standing Triceps Extension 40x10,40x10,40x10
Dumbbell One Arm Row 40X10,40X10,40X10
Dumbbell Lateral Raise 25x10,25x10,25x10
Fly 10x10,10x10,10x10
Dumbbell Front Raise 10x10,10x10,10x10
Plate Front Raise 25,25,25
Preacher Curl 70x10,70x10,70x10
Barbell Curl 45X10,45X10,45X10
Dumbbell Alternate Hammer Curl 25x10,25x10,25x10

6 mile walk

food for 11/18 calories 2486, carbs 280, fat 75, protein 187

bodyweight 11/19 4am 236 lbs
 

eazy_

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Training for 11/20

Pull Up 10,10,10,10,10 +45lbs
Pushup 5,5,5
Dip 2,2,2
Lat Pulldown 120x15,120x15,120x15
Straight Arm Lat Pulldown 60x15,60x15,60x15
Dumbbell Lateral Raise 40x10,40x10,40x10
Fly 10x10,10x10,10x10
Dumbbell Front Raise 10x10,10x10,10x10
Plate Front Raise 45,45,45

6-mile walk

food for 11/19 calories 2351, carbs 223, fat 74, protein 217

bodyweight 11/20 4am 237 lbs
 

eazy_

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maintenance log

week 5 (11/14-11/20)

blood pressure 11/15 100/58, 11/17 108/60, 11/19 102/58

Resting heart rate 11/15 84, 11/17 78, 11/19 80

sides-- none. no AI.

7-day average bodyweight 236

average daily calories 2476, carbs 208, fat 91, protein 213.

trained 7 days. 11 hours of cardio.

for week 6 (11/21-11/27) calories: 2400 w/180g protein. programming: SuperSquats for 3 weeks, 7 training sessions. 7 hours cardio.
 

eazy_

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Training for 11/21

SuperSquats W4D1

Overhead press 27x10, 82x12, 82x12, 82x12
Squat 150x5, 240x3, 365x20
Pullover 25x20
Bench Press 27x10, 77x5, 122x12, 122x12, 122x12
Bent Over Row 135x10, 250x15, 250x15, 250x15
Trap Bar Deadlift 145x5, 235x3, 325x15
Pullover 25x20

3-mile walk

food for 11/20 calories 2578, carbs 160, fat 136, protein 186

bodyweight 11/21 4am 239 lbs
 

eazy_

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Training for 11/22/2021

Pull Up 20,20,20,20,20 +35lbs
Pull Up 0,0,0 +120lbs
Lat Pulldown 60x15,60x15,60x15
Straight Arm Lat Pulldown 60x15,60x15,60x15
Cable Rope Triceps Pushdown 45x10,45x10,45x10
Cable One Arm Tricep Extension 25x10,25x10,25x10
Cable Rope Face Pull 15,15,15
Triceps Pushdown V Bar 25X10,25X10,25X10
Dumbbell Tricep Kickback 35x10,35x10,35x10
Dumbbell Standing Triceps Extension 40x10,40x10,40x10
Dumbbell One Arm Row 40X10,40X10,40X10
Dumbbell Lateral Raise 25x10,25x10,25x10
Fly 10x10,10x10,10x10
Dumbbell Front Raise 10x10,10x10,10x10
Plate Front Raise 25,25,25
Preacher Curl 70x10,70x10,70x10
Barbell Curl 45X10,45X10,45X10
Dumbbell Alternate Hammer Curl 25x10,25x10,25x10

6-mile walk

food for 11/21 calories 1969, carbs 216, fat 99, protein 81

bodyweight 11/22 4am 238 lbs
 

eazy_

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Training for 11/23

SuperSquats W4D2

Overhead press 27x10, 82x12, 82x12, 82x12
Squat 150x5, 240x2, 330x2, 350x1, 370x20
Pullover 25x20
Bench Press 27x10, 77x5, 128x12, 128x12, 128x12
Bent Over Row 135x10, 250x15, 250x15, 250x15
Trap Bar Deadlift 145x5, 235x3, 325x15
Pullover 25x20

6-mile walk

food for 11/22 calories 2383, carbs 271, fat 80, protein 153

bodyweight 11/23 4am 239 lbs
 

eazy_

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Messages
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Training for 11/24

Accessories

Pull Up 20,20,20,20,20 +35lbs
Lat Pulldown 60x15,60x15,60x15
Straight Arm Lat Pulldown 60x15,60x15,60x15
Cable Rope Triceps Pushdown 45x10,45x10,45x10
Cable One Arm Tricep Extension 25x10,25x10,25x10
Cable Rope Face Pull 15,15,15
Triceps Pushdown V Bar 25X10,25X10,25X10
Dumbbell Tricep Kickback 35x10,35x10,35x10
Dumbbell Standing Triceps Extension 40x10,40x10,40x10
Dumbbell One Arm Row 40X10,40X10,40X10
Dumbbell Lateral Raise 25x10,25x10,25x10
Fly 10x10,10x10,10x10
Dumbbell Front Raise 10x10,10x10,10x10
Plate Front Raise 25,25,25
Preacher Curl 70x10,70x10,70x10
Barbell Curl 45X10,45X10,45X10
Dumbbell Alternate Hammer Curl 25x10,25x10,25x10

1-mile walk

food for 11/23 calories 2426, carbs 282, fat 83, protein 145

bodyweight 11/24 7am 240 lbs
 

eazy_

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Training for 11/25

SuperSquats W4D3

Overhead press 27x10, 87x12, 87x12, 87x12
Squat 150x5, 240x2, 290x1, 330x1, 375x20
Pullover 45x20
Bench Press 27x5, 77x5, 132x12,132x12, 132x12
Bent Over Row 135x10, 250x15, 250x15, 250x15
Trap Bar Deadlift 145x5, 235x3, 325x15
Pullover 45x20
Push-up 1x100

1-mile walk 60lb vest

food for 11/24 calories 1924, carbs 142, fat 70, protein 180

bodyweight 11/25 7am 239 lbs
 

eazy_

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Training for 11/26

Pull Up 10,10,10,10,10 +45lbs
Pull Up 20,20,20,20,20 @bw
Pushup 1x100
Dip 2,2,2,2,2
Lat Pulldown 120x15,120x15,120x15
Straight Arm Lat Pulldown 60x15,60x15,60x15
Cable Rope Triceps Pushdown 45x10,45x10,45x10
Cable One Arm Tricep Extension 25x10,25x10,25x10
Cable Rope Face Pull 15,15,15
Triceps Pushdown V Bar 25X10,25X10,25X10
Dumbbell Tricep Kickback 35x10,35x10,35x10
Dumbbell Standing Triceps Extension 40x10,40x10,40x10
Dumbbell One Arm Row 40X10,40X10,40X10
Dumbbell Lateral Raise 25x10,25x10,25x10
Fly 10x10,10x10,10x10
Dumbbell Front Raise 10x10,10x10,10x10
Plate Front Raise 25,25,25
Preacher Curl 70x10,70x10,70x10
Barbell Curl 45X10,45X10,45X10
Dumbbell Alternate Hammer Curl 25x10,25x10,25x10

3-mile walk 60lb vest

food for 11/25 calories 3796, carbs 416, fat 145, protein 228

bodyweight 11/26 4am 243 lbs
 

eazy_

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Training for 11/27

Trapbar Deallift 5x145, 3x235, 3x325, 2x415, 1x505, 1x555, 1x610
Power Press 25x15, 25x15, 25x15
Reverse Arnold Press 25x15, 25x15, 25x15
Bent Lateral Raise 25x15, 25x15, 25x15
Side to Side Press 25x20, 25x20,25x20
Poliquin Press 5x15, 5x15, 5x15
Pull Up 20,20,20 @ BW
Pushup 1x100
Dip 2,2,2,2,2
Lat Pulldown 60x15,60x15,60x15
Straight Arm Lat Pulldown 60x15,60x15,60x15
Fly 10x10,10x10,10x10
Dumbbell Front Raise 10x10,10x10,10x10
Plate Front Raise 25,25,25

3-mile walk 60lb weighted vest

food for 11/26 calories 2741, carbs 267, fat 133, protein 144

bodyweight 11/27 8am 244 lbs
 

Matsuo Munefusa

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Sep 21, 2010
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thats so wild you're gaining weight on those calories. I'm smaller than you and I would shrink on those calories lol

Whats your cycle now?
 

eazy_

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maintenance log

week 6 (11/21-11/27)

blood pressure 11/22 108/56, 11/24 106/54, 11/26 126/62

Resting heart rate 11/22 78, 11/24 80, 11/26 84

7-day average bodyweight 240

average daily calories 2525, carbs 250, fat 101, protein 166.

trained 7 days. 8 hours of cardio.

for week 7 (11/28-12/4) calories: 1800 w/180g protein. programming: SuperSquats week 5, 7 training sessions. 7 hours cardio.
 

eazy_

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Training for 11/28/2021

SuperSquats W5D1

Overhead press 27x10, 87x12, 87x12, 87x12
Squat 150x5, 240x3, 290x2, 330x1, 380x20
Pullover 25x20
Bench Press 27x10, 77x5, 137x5, 157x5, 207x12,207x12,207x12
Bent Over Row 135x10, 250x15, 250x15, 250x15
Trap Bar Deadlift 145x5, 235x3, 325x15
Pullover 25x20

3-mile walk 60lb vest

food for 11/27 calories 2437, carbs 159, fat 104, protein 235

bodyweight 11/28 8am 244 lbs
 

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