3/13

pull-ups +45x12,+25x15, BWx25
chest supported row 270x7, 230x11, 180x18
barbell row 315x8, 225x21, 185x30
lat pull down 165x9, 145x12, 125x13
seated cable row 175x11, 150x13, 125x21
cable bent bar pullover 90x13, 80x17, 70x18
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 90 minutes

BW 242lbs

3/12-------497g Protein, 192g Carbs, 57g Fat