Thread: dashriprock's road to lean

9/22___C

barbell bench 280x9, 230x17
dips +25x10
cable lat raise 35x10
cg pulldown 180x10,160x13
barbell row 275x10, 225x15
cable curl 40x20
roman chair 60x10
back squat 330x11
calf raise BW x 20
adductors x20

bodyweight 253

food for 9/21
225 p
184 c
82 f

c97a170daaae18855bd293f026f68e0ca4ff294.png

3/21___DAY 7 LEGS quad focused with a little hamstring

squats 420x1, 330x6, 240x10
leg press 470x9, 380x22,15
leg extensions 25x10,10,10
hip adductor 10,10,10
leg curl 25x10,10,10
calf raises 12,12,12,12

bodyweight 260

3/20 macros
p 367
c 258
f 91

3/20 steps
12,578

3/22___DAY 8 REST

bodyweight 262

3/21 macros
p 378
c 213
f 112

3/21 steps
19,370

Good to see you back brother

thanks

3/23___DAY 1 PUSH

flat bench 300x0,3 260x10
standing military press 100x10,10,10
peck deck 35x10,10,10
db laterals 10x10,10,10
tricep focused dips 8,10,10

bodyweight 263

3/22 macros
p 389
c 203
f 112

3/22 steps
23,127

3/24___REST

bodyweight 264

3/23 macros
p 382
c 274
f 113

3/23 steps
12,637

3/25___ DAY 2 PULL

wide grip lat pull downs 140x10,10,13
barbell row 255x8,8,10
pull ups 13,10,11
db rear delts 60x10,10,10
barbell curls. 75x10,10,10
concentration curls 25x10,10,10


bodyweight 262

3/24 macros
p 358
c 185
f 49

3/24 steps
15,664