3x8 of squats using different weights for each set and record the weight you used, and how you felt doing each weight
3x8 of flat bench using different weights...
you're looking at at least a solid 2 years of lifting weights to maybe get to 180lbs 10% bodyfat, unless you are a fan of the tour de france, which it would then be about 10 months
I've been lifting almost as long as u and my max is 290. I'm 170 lbs tho and 6'0, and run 8 miles a week to stay lean. I think it makes gaining muscle harder but I just hate any fat...