Thread: dashriprock's road to lean

4/23___LEGS C

barbell rdl 225x10,10,10
squats 450x1 420x3 330x8,8,8
leg extensions 25x10,10,10
hip adductor 10,10,10
leg curl 25x10,10,10
calf raises 12,12,12,12

bodyweight 261

4/22 macros
p 357
c 187
f 58

4/22 steps
10,939

4/22 cardio
15-minute recumbent bike

vlcsnap-2024-04-23-07h39m07s888.png

4/24___PUSH A

decline bench w/ss 300x6,6 280x9
standing military press 140x10,10,10
db fly 35x10,10,10
db laterals 10x10,10,10
tricep focused dips 12,11,15
seated cable lat pullover 65x11,10,10

bodyweight 261

4/23 macros
p 361
c 208
f 52

4/23 steps
6545

4/23 cardio
15-minute recumbent bike

4/25___ PULL A

wide grip lat pull downs 160x10,10,10
barbell row 315x5,5,5
pull-ups 9,9,9
dc row 100x20,20,20
db rear delts 60x15,15,15
barbell curls 75x10,10,10
concentration curls 25x10,10,10

bodyweight 259

4/24 macros
p 366
c 220
f 66

4/24 steps
9330

4/24 cardio
15-minute recumbent bike

4/26___LEGS A

barbell rdl 225x10,10,10
front squat 350x3 260x8,8,8
hyperextensions 60x10,10,10
leg curl 35x10,10,10
calf raises 12,12,12,12

bodyweight 258

4/25 macros
p 367
c 186
f 56

4/25 steps
15,693

4/25 cardio
15-minute recumbent bike

4/27___PUSH B

db bench w/ss 90x21,17,19
db shoulder press 60x7,8,10
cable fly 30x12,12,12
cable lateral raise 40x10,10,10
seated cable lat pullover 65x10,10,10
single arm tricep pushdown 35x10,10,10

bodyweight 258

4/26 macros
p 394
c 143
f 59

4/26 steps
19,281

4/26 cardio
15-minute recumbent bike