Thread: dashriprock's road to lean

4/13___PUSH A

decline bench w/ss 295x8,9 270x13
standing military press 130x9,10,10
peck deck 35x10,10,10
db laterals 10x10,10,10
tricep-focused dips 17,15,10

bodyweight 263

4/12 macros
p 472
c 388
f 91

4/12 steps
10,482

4/14___REST

bodyweight 263

4/13 macros
p 399
c 340
f 113

4/13 steps
12,044

4/15___ PULL A

wide grip lat pull downs 155x12,14,11
barbell row 305x6,6,6
pull ups 9,9,10
db rear delts 60x15,13,15
barbell curls 75x10,10,10
concentration curls 25x10,10,10

bodyweight 261

4/14 macros
p 424
c 219
f 91

4/14 steps
23,669

4/16___REST

bodyweight 262

4/15 macros
p 380
c 270
f 86

4/15 steps
7836

4/17___LEGS A hamstring focused with a little quad

barbell rdl 185x10,10,8
front squat 350x1 250x8,8,4
hyperextensions 60x10,10,10
leg curl 35x10,10,10
calf raises 12,12,12,12

bodyweight 261

4/16 macros
p 358
c 193
f 68

4/16 steps
6406

4/18___PUSH B

db bench w/ss 90x11,17,15
db shoulder press 40x14,11,13
cable fly 25x12,12,12
cable lateral raise 40x10,10,10
seated cable lat pullover 40x15,15 50x19
overhead tricep extension 65x9 50x7 elbow pain. pick something else.

bodyweight 257

4/17 macros
p 358
c 211
f 134

4/17 steps
4235

4/19___PULL B

weighted pull ups +25x9,8,8
dc row 90x20,20,20
neutral grip pull downs 185x10,10,10
chest supported row 325x6,6,7
cable curl 25x10,10,10
hammer curls 35x10,10,10

bodyweight 256

4/18 macros
p 389
c 92
f 65

4/18 steps
3943

4/20___LEGS B

barbell rdl 225x12,12,12
leg press 560x9 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 2xx

4/19 macros
p 433
c 256
f 131

4/19 steps
10,891

4/21___PUSH C

incline bench w/ss 230x6,9 190x10
seated military press 120x10,10,9
db fly 35x10,10,10
db laterals 10x10,10,10
tricep focused dips 5,10,10
seated cable lat pullover 60x10,10,10

bodyweight 255

4/20 macros
p 353
c 118
f 61

4/20 steps
21,785

4/20 cardio
15-minute recumbent bike

4/22___ PULL C

underhand grip lat pull downs 120x14 130x15,17
underhand grip seated cable row 130x10,10,10
landmine row 135x10,10 180x0,6
pull ups 8,8,9
dc row 95x20,20,20
db rear delts 60x10,10,10
drag curl 35x10,10,10
concentration curls 25x10,10,10

bodyweight 258

4/21 macros
p 361
c 129
f 58

4/21 steps
11,301

4/21 cardio
15-minute recumbent bike