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07-24-2023, 10:11 PM
#181
Originally Posted by
dashriprock
7/24
Monday dc workout 2
preacher curl (palm up) (rest paused 11-15 total reps) 110x 10,5,5
db hammer curl (palm in) (10-30 reps to failure without rest-pause) 25x20
standing calf raises (10-20 reps: slow eccentric, static hold with full stretch, explosive concentric) BW x 20
db rdl (rest paused 15-30 total reps) 90x11,7,6
squat (one heavy set 6-10 reps, a 3-5 minute rest, then a lighter 20 rep set) 330x6, 150x20
food for 7/23
216 p
141 c
72 f
Very nice
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07-25-2023, 06:21 PM
#182
7/25
215 minutes recumbent bike
food for 7/24
204 p
239 c
46 f
Consistent implementation of the things I know I need to do
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07-26-2023, 04:09 PM
#183
7/26
Wednesday dc workout 1
flat db press (rest paused 11-15 total reps) 90x20,4,3
db ohp (rest paused 11-15 total reps) 60x10,3,4
single arm tricep push down (rest paused 11-15 total reps) 40x13,7,4
weighted pull-up (rest paused 11-15 total reps) +45x5,2,2
chest supported row (10-12 reps straight set) 290x10
food for 7/25
206 p
189 c
62 f
Consistent implementation of the things I know I need to do
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07-27-2023, 06:19 PM
#184
7/27
202 minutes recumbent bike
food for 7/26
212 p
178 c
69 f
Consistent implementation of the things I know I need to do
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07-28-2023, 05:46 PM
#185
7/28
Friday dc workout 2
drag curl (10-30 reps to failure without rest-pause) 50x13
reverse grip bb curl (10-30 reps to failure without rest-pause) 50x15
seated calf raise (10-20 reps: slow eccentric, static hold with full stretch, explosive concentric) 290x20
Reverse Hyperextensions (rest paused 15-30 total reps) 90x8,7,6
front squat (one heavy set 6-10 reps, a 3-5 minute rest, then a lighter 20 rep set) 385x1, 240x6, 150x20
food for 7/27
234 p
148 c
47 f
Consistent implementation of the things I know I need to do
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07-29-2023, 08:46 PM
#186
7/29
202 minutes recumbent bike
food for 7/28
220 p
116 c
87 f
Consistent implementation of the things I know I need to do
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07-30-2023, 09:31 PM
#187
7/30
243 minutes recumbent bike
food for 7/29
208 p
165 c
66 f
Consistent implementation of the things I know I need to do
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07-31-2023, 04:54 PM
#188
7/31
Monday dc workout 1
weighted chest dip (lean forward)(rest paused 11-15 total reps) +35x5,4,3
seated ohp (rest paused 11-15 total reps) 160x10,7,5
cable overheard triceps extension (rest paused 11-15 total reps) 50x12,8,10
weighted pull-up (rest paused 11-15 total reps) +35x5,4,3
seated DC rope row (6-9) + (9-12) Straight sets 125x12, 90x10
food for 7/30
254 p
150 c
60 f
Consistent implementation of the things I know I need to do
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08-01-2023, 07:21 PM
#189
8/1
204 minutes recumbent bike
food for 7/31
155 p
92 c
64 f
Consistent implementation of the things I know I need to do
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08-02-2023, 06:28 PM
#190
8/2
RiR0 7
1 set per exercise
Every single day
Only take long enough to catch your breath between sets
DB bench 90x18
Dips BW x 15
DB raise 35x15
Pull-ups BW x 9
DB rows 60x13
Hammer curl 25x14
Rdl 225x10
Squat 240x4
Calf raise BW x 20
Adductors x20
60 minutes recumbent bike
bodyweight 253
food for 8/1
224 p
173 c
43 f
Last edited by dashriprock; 08-02-2023 at 06:30 PM.
Consistent implementation of the things I know I need to do
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