check out my diet

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  1. back
    20 minutes cardio
    rack pulls
    225*10
    360*8
    360*5
    275*10

    pull downs
    120* 10
    150* 6
    150* 6

    machine rows
    90*10
    160*6
    160*5
    90*12
    low intensity cardio 10 minutes


  2. day 11
    ran 2 miles on treadmill did low intensity cardio and some sprints

    weight is 223 i should break it soon or i'll lower calories
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  3. day 12
    223lbs can't get past it
    ran 2 miles in 30 minutes

    arms,triceps, shoulders

    DB seated military press
    3*65 8 reps

    DB standing curls
    2* 45 8 reps

    seated overhead DB extensions
    100* 15 reps
    115 * 12 reps

    lateral raises
    2* 25 8 reps
    30* 8 reps

    ez curls
    3* 85* 8 reps

    cable rope tricep extensions
    1*70 15 reps
    2*100 12 reps

    cable ez bar curls
    3* 100 12 reps

  4. day 14
    finally broke 223 now im 222.5

  5. day 15
    weight 222.5
    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
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  6. 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

  7. 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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