dashriprock's road to lean

**dashriprock** · 06-17-2023, 04:46 PM

6/17

60 minutes recumbent bike

food for 6/16

248 p
259 c
49 f

**dashriprock** · 06-18-2023, 05:16 PM

6/18

91 minutes recumbent bike

food for 6/17

228 p
266 c
56 f

**JohnMcc** · 06-19-2023, 02:18 AM

Originally Posted by dashriprock

front squat fails

Attachment 74443

Are you having a hard time finding a comfortable rack position with your bars?

**dashriprock** · 06-19-2023, 05:30 PM

Originally Posted by JohnMcc

Are you having a hard time finding a comfortable rack position with your bars?

those were my first ever attempts at a front squat. when I read the directions and watched videos they said turn the ssb around. I took that to me turn it over. that puts the weight at the top and they roll down. someone pointed this out to me.

I turned the bar back over and sure enough it sits on my chest without me holding it.

**dashriprock** · 06-19-2023, 05:32 PM

6/19

Monday workout 1

weighted chest dip (lean forward)(rest paused 11-15 total reps) +45x6,3,2
seated ohp (rest paused 11-15 total reps) 150x7,2,1
Overheard Triceps Extension (rest paused 11-15 total reps) 60x14,7,7
weighted pull-up (rest paused 11-15 total reps) +45x7,4,2
tb deadlift (6-9) + (9-12) Straight sets 510x7, 420x9

food for 6/18

229 p
242 c
120 f

**JohnMcc** · 06-19-2023, 10:02 PM

Originally Posted by dashriprock

those were my first ever attempts at a front squat. when I read the directions and watched videos they said turn the ssb around. I took that to me turn it over. that puts the weight at the top and they roll down. someone pointed this out to me.

I turned the bar back over and sure enough it sits on my chest without me holding it.

You're in like flint now haha

**dashriprock** · 06-20-2023, 04:49 PM

6/20

99 minutes recumbent bike

food for 6/19

99 p
282 c
115 f

**dashriprock** · 06-21-2023, 04:25 PM

6/21

Wednesday workout 2

bb curl (rest paused 11-15 total reps) 45x28,18,15
reverse grip cable curl (10-30 reps to failure without rest-pause) 20x13
leg press calf raise (10-20 reps: slow eccentric, static hold with full stretch, explosive concentric) 290x20
rdl (15-30 rest-pause reps) 135x5,5,6
squat (one heavy set 6-10 reps, a 3-5 minute rest, then a lighter 20 rep set) 250x9, 150x14 almost ran my face into the wall, again. called it at 14.

food for 6/20

221 p
250 c
55 f

**samgraves82** · 06-21-2023, 07:48 PM

Originally Posted by dashriprock

6/21

Wednesday workout 2

bb curl (rest paused 11-15 total reps) 45x28,18,15
reverse grip cable curl (10-30 reps to failure without rest-pause) 20x13
leg press calf raise (10-20 reps: slow eccentric, static hold with full stretch, explosive concentric) 290x20
rdl (15-30 rest-pause reps) 135x5,5,6
squat (one heavy set 6-10 reps, a 3-5 minute rest, then a lighter 20 rep set) 250x9, 150x14 almost ran my face into the wall, again. called it at 14.

food for 6/20

221 p
250 c
55 f

Widow makers are serious huh?