Thread: dashriprock's road to lean

4/17

pull-ups +90x4 ,+45x7, BWx7
rack chins 8
db flat bench 90x15 w/ss
dips +90x3 , +45x6
high incline bench 140x11
chest supported row 360x4
db row 90x10
wide grip pulldown 140x10
cable bent bar pullover 90x12
bar tricep pushdown 45x14
lat pushdown 45x16
cable fly 20x15
cable side lateral raise 20x15
cable drag curl 40x15
single arm tricep push down 40x15
rdl 60x10
squat 420x3, 250x10
leg press 200x20
cable calf raise 50
adductors lateral lunge x20

cardio 90 minutes

4/16---295g Protein, 0g Carbs, 45g Fat

4/18

pull-ups BW x 12
rack chins 8
high incline bb press 100x17
dips BW x 10
chest supported row 180x12
barbell row 135x15
cable bent bar pullover 90x9
close ntrl grip lat pull down 90x16
close undrhnd seated cable row 90x15
cable fly 20x15
cable side lateral raise 20x15
single arm cable drag curl 35x15
single arm tricep push down 35x15
roman chair 45x10
squat 250x10
leg press 200x20

cardio 60 minutes

4/17---310g Protein, 0g Carbs, 24g Fat

4/19

rack chins 10
flat bench 305x2, 275X5
ohp 140x3
pull-ups +45x8
dips +45x7
chest supported row 360x2, 275x5
barbell row 275x5
cable bent bar pullover 105x5, 80x10
close ntrl grip lat pull down 120x15
close undrhnd seated cable row 120x15
cable fly 20x15
cable side lateral raise 20x15
single arm cable drag curl 35x15
single arm tricep push down 40x15
roman chair 45x10
squat 150x5
leg press 200x10

cardio 90 minutes

4/18---129g Protein, 179g Carbs, 87g Fat

4/21

pull-ups BW x 11
rack chins 7
db flat bench 60x16
high incline db press 60x6
dips BW x 10 w/ss
chest supported row 180x12
barbell row 135x17
cable bent bar pullover 70x12
close ntrl grip lat pull down 90x15
close undrhnd seated cable row 90x15
bar tricep pushdown 55x11
lat pushdown 55x12
cable fly 20x15
cable side lateral raise 20x15
single arm cable drag curl 40x15
single arm tricep push down 40x15
roman chair 45x10
squat 250x5
leg press 300x20

cardio 15 minutes

4/20---78g Protein, 155g Carbs, 100g Fat

4/22

pull-ups +90x4 ,+45x7, BW x 8
dips +70x3, +35x5, BW x 10
rack chins 10
db flat bench 90x22 w/ss
incline bench 230x0, 150x17
chest supported row 360x4, 270x8
incline chest db row 60x15
wide grip pulldown 150x12
cable bent bar pullover 90x10
bar tricep pushdown 70x5, 45x8
lat pushdown 70x10, 45x13
seated DC rope row 50x21
cable fly 20x15
cable side lateral raise 20x15
cable drag curl 40x15
single arm tricep push down 40x15
rdl 60x10
squat 420x5, 250x10
leg press 200x20
cable calf raise 50
adductors lateral lunge x20

cardio 30 minutes

4/21---79g Protein, 171g Carbs, 110g Fat

4/23

pull-ups BW x 15
dips BW x 10
rack chins 10
high incline bb press 100x22
high incline db press 60x10
chest supported row 180x11
barbell row 185x13
cable bent bar pullover 70x10
close ntrl grip lat pull down 90x17
wide grip seated cable row 90x12
seated DC rope row 70x20
cable fly 20x15
cable side lateral raise 20x15
single arm cable drag curl 35x15
single arm tricep push down 35x15
roman chair 45x10
squat 250x10
leg press 200x20

cardio 60 minutes

4/22---236g Protein, 202g Carbs, 132g Fat

4/25

rack chins 6
flat bench 305x1, 250x9
ohp 150x9, 100x15
pull-ups +90x3,+25x5, BW x 3
dips BW x 5
chest supported row 230x6, 180x13
barbell row 275x9
cable bent bar pullover 105x6, 60x15
bar tricep pushdown 70x9, 45x10
lat pushdown 70x10, 45x10
wide grip pulldown 140x12
seated DC rope row 60x20
cable fly 20x15
cable side lateral raise 20x15
single arm cable drag curl 35x15
single arm tricep push down 40x15
roman chair BWx10
squat 420x0, 250x0
leg press 200x20
cable calf raise 50
adductors lateral lunge x20