check out my diet

[paint2100]

5th day
weight 223.5 i guess mothers day brunch didn't do to much damage.

[paint2100]

day 6
weight 224

MY calories might be to high or I'm holding excess water. I'll give it a week to see if i lose or gain so i can adjust my diet or increase cardio.

[paint2100]

day 7
weight 223 -1lb
diet is perfect and no cravings for more food

shoulders, arms and triceps
15 minute low intensity cardio high incline

dumbbell military press
60lbs *8 reps
70lbs * 6 reps
70lbs * 3 reps dropped to 55lbs for 5

dumbbell curls
45lbs 7 reps
50lbs 6 reps
40lbs 7 reps

seated dumbbell extensions
100lbs 15 reps
115 10 reps
115 10 reps

lateral raises
22.5 8 reps
30 8 reps
30 8 reps drop set to 22.5 6 reps

hammer cable rope curls
80 8 reps
100 8 reps
100 7 reps

cable tricep push downs
100lbs 8 reps
90lbs 7 reps
90lbs 8 reps

rear delt machine
3*120lbs 8 reps

ab work machine crunches 3*20
low intensity cardio 10 minutes

[paint2100]

day 8

223lbs feeling a little weak from lack of carbs but it should pass. Diet is still spot on. may do some back today or tomorrow if i feel better.

[paint2100]

day 8 i haven't been following my diet well these past few days and now my weight is 225lb.

i got a box of black powder from work and i didn't notice to much other than a slight pump which i could get without it.
20 min low intensity cardio speed 3 incline 12
chest
incline bench smith machine
135* 12
225* 6
225* 4
135* 10

incline DB flys
1*35*12
1*50*8
1*65*5

cable crossovers
3*95*10

decline db press
3*50* 8

[paint2100]

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

[paint2100]

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

[paint2100]

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

[paint2100]

day 14
finally broke 223 now im 222.5

[paint2100]

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

[paint2100]

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

[paint2100]

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