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
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
Ooopss! Happens to the best of us.
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
Bad ass row with that 315. Great job!
Throwaway, have you ever tried power cleans? The way you rowed 315 leads me to believe you could clean a stupid amount of weight.
I am terrible at them but they can be fun to do. But yeah I see what you mean. Carry on!
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
Do you get steps during work?
Wow! You, sir, are impressive.
How long is the driveway?
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
Strong. Always strong.
I like the look of your chest supported row machine!
strong pulling!
4/29___LEGS B
barbell rdl 225x12,12,12
leg press 470x15,15,12 adjust it to stay under tension throughout the whole movementā**itās 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
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
