Thread: dashriprock's road to lean

4/6___DAY 7 LEGS quad focused with a little hamstring

squats 420x3, 330x8,8,8
leg press 570x10,10,10
leg extensions 25x10,10,10
hip adductor 10,10,10
leg curl 25x10,10,10
calf raises 12,12,12,12

bodyweight 265

4/5 macros
p 368
c 338
f 200

4/5 steps
9662

4/7___PUSH A

decline bench w/ss 290x8,8 265x13
standing military press 125x6,9,8
peck deck 35x10,10,10
db laterals 10x10,10,10
tricep focused dips 9,9,11

bodyweight 263

4/6 macros
p 453
c 153
f 143

4/6 steps
12,048

4/8___ PULL A

wide grip lat pull downs 150x10,10,10
barbell row 300x5,5,6
pull-ups 15,14,8
db rear delts 60x10,13,11
barbell curls 75x10,10,10
concentration curls 25x10,10,10

bodyweight 264

4/7 macros
p 364
c 129
f 99

4/7 steps
8237

4/9___LEGS A hamstring focused with a little quad

barbell rdl 185x10,10,10
front squat 350x2 250x8,8,8
hyperextensions 60x10,10,10
leg curl 35x10,10,10
calf raises 12,12,12,12

bodyweight 264

4/8 macros
p 383
c 213
f 138

4/8 steps
7164

4/10___PUSH B

db bench w/ss 90x19,18,20
db shoulder press 40x9,13,12
incline db fly 25x10,10,10 you are doing this wrong.
cable lateral raise 40x10,10,10
overhead tricep extension 60x10,10,10

bodyweight 264

4/9 macros
p 367
c 194
f 71

4/9 steps
7539

4/11___PULL B

weighted pull-ups +25x8,9,6
rack pulls 225x6,10
neutral grip pull downs 180x10,10,10
chest supported row 320x7,8,7
incline db curls 25x10,10,10
hammer curls 35x10,10,10

bodyweight 263

4/10 macros
p 445
c 171
f 89

4/10 steps
7649

4/12___LEGS B quad focused with a little hamstring

squats 420x4, 335x8,8,8
leg press 470x20,20,20
leg extensions 25x10,10,10
hip adductor 10,10,10
leg curl 25x10,10,10
calf raises 12,12,12,12

bodyweight 264

4/11 macros
p 396
c 176
f 120

4/11 steps
10,059