4/28___PULL B
weighted pull-ups +45x6,7,7
chest supported row 330x7,8,6
neutral grip pull downs 190x10,6 160x5
dc row 100x20,20,20
db row 90x10,10,10
cable curl 25x10,10,10
hammer curls 35x10,10,10
bodyweight 258
4/27 macros
p 363
c 112
f 55
4/27 steps
20,843
4/27 cardio
15-minute recumbent bike
Consistent implementation of the things I know I need to do
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4/29___LEGS B
barbell rdl 225x12,12,12
leg press 470x15,15,12 adjust it to stay under tension throughout the whole movement--**it's most important for you to feel the muscle being contracted; more important than ROM or bounce control or anything else
leg extensions 25x10,10,10
hip adductor 10,10,10
leg curl 25x10,10,10
calf raises 12,12,12,12
bodyweight 257
4/28 macros
p 379
c 138
f 33
4/28 steps
23,251
4/28 cardio
15-minute recumbent bike
Consistent implementation of the things I know I need to do
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4/30___PUSH C
incline bench w/ss 250x5,5 200x11
seated military press 125x8,13,10
db fly 35x10,10,10
db laterals 10x10,10,10
tricep focused dips 10,10,12
seated cable lat pullover 70x10,10,10
bodyweight 259
4/29 macros
p 359
c 165
f 66
4/29 steps
11,193
4/29 cardio
15-minute recumbent bike
Consistent implementation of the things I know I need to do
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Consistent implementation of the things I know I need to do
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damn, that is QUITE the setup! nice equipment
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5/1___ PULL C
pull-ups 10,10,11
landmine row 250x6,8,7
underhand grip lat pull downs 140x11,11,10
underhand grip seated cable row 140x10,10,10
db rear delts 60x10,10,10
drag curl 35x10,10,10
concentration curls 35x10,10,10
bodyweight 260
4/30 macros
p 363
c 160
f 77
4/30 steps
10,085
4/30 cardio
20-minute recumbent bike
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Last edited by dashriprock; 05-01-2024 at 03:11 PM .
Consistent implementation of the things I know I need to do
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5/2___LEGS C
barbell rdl 225x10,10,10
squats 420x1 240x20,20
leg extensions 25x10,10,10
hip adductor 10,10,10
leg curl 25x10,10,10
calf raises 12,12,12,12
bodyweight 259
5/1 macros
p 358
c 139
f 46
5/1 steps
12,287
5/1 cardio
20-minute recumbent bike
Consistent implementation of the things I know I need to do
Post Thanks / Like - 1 Thanks, 1 Likes, 0 Dislikes
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5/3___PUSH A
decline bench w/ss 305x6,6 270x10,9
standing military press 145x9,10,10
db fly 35x10,10,10
db laterals 10x10,10,10
tricep focused dips 13,10,9
seated cable lat pullover 75x11,10,10
bodyweight 259
5/2 macros
p 361
c 256
f 34
5/2 steps
17,041
5/2 cardio
20-minute recumbent bike
Consistent implementation of the things I know I need to do
Post Thanks / Like - 1 Thanks, 1 Likes, 0 Dislikes
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