check out my diet

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  1. day 15
    weight 222.5
    1 mile run 13 minutes
    military press DB
    2* 60 for 8 reps
    1* 65 for 6 reps

    DB curls
    2*45* 6 reps
    1* 40 * 8 reps

    over head DB extensions
    3*115*15 reps

    lateral raises
    25*8 reps
    30* 8 reps

    rope pulldowns
    1*70 12 reps
    1* 100 10 reps

    cable curls
    3*100 7 reps


  2. day 16

    1 mile 13 minutes
    incline bench BB
    135*12
    185*6
    215*4
    185*6

    DB incline flys
    3* 50 8 reps

    cable crossovers
    125* 12 reps
    155* 8 reps
    155* 8 reps
    170* 6 reps

    ab crunches and leg raises 20 reps 3 sets
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