-
04-23-2024, 03:01 PM
#291
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
Consistent implementation of the things I know I need to do
-
Post Thanks / Like - 1 Thanks, 2 Likes, 0 Dislikes
----
-
04-24-2024, 06:56 PM
#292
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
Consistent implementation of the things I know I need to do
-
Post Thanks / Like - 1 Thanks, 2 Likes, 0 Dislikes
----
-
04-25-2024, 04:57 PM
#293
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
Consistent implementation of the things I know I need to do
-
Post Thanks / Like - 1 Thanks, 2 Likes, 0 Dislikes
----
-
04-26-2024, 05:28 PM
#294
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
Consistent implementation of the things I know I need to do
-
Post Thanks / Like - 1 Thanks, 2 Likes, 0 Dislikes
----
-
04-27-2024, 03:54 PM
#295
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
Consistent implementation of the things I know I need to do
-
Post Thanks / Like - 1 Thanks, 1 Likes, 0 Dislikes
----
-
04-28-2024, 06:19 PM
#296
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
-
Post Thanks / Like - 1 Thanks, 1 Likes, 0 Dislikes
----
-
04-28-2024, 06:59 PM
#297
Originally Posted by
dashriprock
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
My guy over there getting strong AF, with minimal shit, in a dirty ass garage, with no excuses!!! Love it !! Keep grinding man. Clean ur damn garage tho, damn 
Sent from my moto g stylus (2021) using Tapatalk
-
Post Thanks / Like - 1 Thanks, 1 Likes, 0 Dislikes
----
-
04-28-2024, 07:20 PM
#298
Originally Posted by
samgraves82
My guy over there getting strong AF, with minimal shit, in a dirty ass garage, with no excuses!!! Love it !! Keep grinding man. Clean ur damn garage tho, damn
lmfao speak!
-
Post Thanks / Like - 1 Thanks, 1 Likes, 0 Dislikes
----
-
04-29-2024, 03:02 PM
#299
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
-
Post Thanks / Like - 1 Thanks, 1 Likes, 0 Dislikes
----
-
04-30-2024, 03:05 PM
#300
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
-
Post Thanks / Like - 1 Thanks, 1 Likes, 0 Dislikes
----
JohnMcc thanked for this post
dashriprock liked this post
Reply With Quote
Bookmarks