220lbs @ 10% BF by May 2023

[eazy_]

3/17

pull-ups +45x9,+25x12, BWx17
chest supported row 270x10, 230x15, 180x23
barbell row 315x7, 225x21, 185x30
lat pull down 165x15, 145x18, 135x21
seated cable row 180x5, 150x7, 125x13
cable bent bar pullover 95x9, 85x11, 75x10
cable side lateral raise 20x15,15
single arm tricep push down 35x10,10
cable fly 20x15,15
single arm cable drag curl 35x20,20

cardio 60 minutes

BW 246lbs

3/16-------457g Protein, 142g Carbs, 37g Fat

https://imgur.com/ElNEtxX

 

[eazy_]

3/18

roman chair 60x10
rdl 90x15,15
squat 420x3, 330x5, 240x8
leg press 500x6, 350x12

cardio 90 minutes

3/17---483g Protein, 80g Carbs, 32g Fat

 

[eazy_]

3/19

db flat bench 90x14, 90x14, 90x17
high incline barbell press 140x5, 140x13, 140x17
dips +90x5, +35x12, BWx13 w/ss
cable bent bar pullover 95x12, 85x17, 75x30
cable side lateral raise 20x15,15
cable fly 20x15,15
single arm tricep push down 35x30,30
single arm cable drag curl 35x15,15

cardio 90 minutes

3/18------304g Protein, 0g Carbs, 41g Fat

BW 247lbs

 

[eazy_]

3/20

pull-ups +90x3,+25x6, BWx15
chest supported row 270x10, 230x15, 180x21
barbell row 315x7, 235x22, 195x27
lat pull down 165x14, 145x18, 135x16
seated cable row 180x8, 150x15, 125x23
cable bent bar pullover 95x10, 85x15, 75x22
cable side lateral raise 20x15,15
single arm tricep push down 35x10,10
cable fly 20x15,15
single arm cable drag curl 35x20,20

cardio 120 minutes

BW 244lbs

3/19-------227g Protein, 0g Carbs, 6g Fat

 

[eazy_]

3/21

db flat bench 90x19, 60x12, 40x36
incline barbell press 230x13, 190x20, 140x16
dips +35x6, +25x7, BWx16 w/ss
cable bent bar pullover 95x10, 85x15, 75x20
cable side lateral raise 20x15,15
cable fly 20x15,15
single arm tricep push down 35x30,30
single arm cable drag curl 35x15,15

cardio 60 minutes

3/20------223g Protein, 0g Carbs, 15g Fat

BW 247lbs

 

[eazy_]

3/22

pull ups BW x 19
db flat bench 90x19
ohp 100x7
dips BW x 15
chest supported row 320x5
barbell row 225x13
cable bent bar pullover 95x18
lat pull down 165x13
seated cable row 180x11
cable fly 20x15
cable side lateral raise 20x15
single arm cable drag curl 35x15
single arm tricep push down 35x15
roman chair 45x10
squat 240x5
leg press 500x7

cardio 60 minutes

3/21---213g Protein, 0g Carbs, 5g Fat

BW 245lbs

 

[eazy_]

3/23

pull ups BW x 9
flat bench 230x21
ohp 100x13
dips BW x 26
chest supported row 350x4
barbell row 295x8
cable bent bar pullover 95x12
lat pull down 165x13
seated cable row 165x14
cable fly 20x15
cable side lateral raise 20x15
single arm cable drag curl 35x15
single arm tricep push down 35x15
roman chair 45x10
squat 250x5
leg press 380x14

cardio 60 minutes

3/22---202g Protein, 0g Carbs, 2g Fat

BW 244lbs

 

[eazy_]

3/24

cable fly 20x15
cable side lateral raise 20x15
single arm cable drag curl 35x15
single arm tricep push down 35x15
pull ups BW x 14
db flat bench 90x21
ohp 105x7
dips BW x 10
chest supported row 350x4
barbell row 295x11
cable bent bar pullover 95x14
lat pull down 165x13
seated cable row 165x15
roman chair 45x10
squat 260x5
leg press 380x14

cardio 60 minutes

3/23---223g Protein, 0g Carbs, 0g Fat

BW 242lbs