Thread: dashriprock's road to lean

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

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

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

6.jpg

Hope all is well bro

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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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

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