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PSMF training and nutrition journal

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dashriprock

Member
Aug 30, 2022
66
49
Untitled-design-Whiteboard.jpg
 
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dashriprock

Member
Aug 30, 2022
66
49
6/28___rfl b

leg press 300x20,20
dips 17,13
db rdl 90x10,10
push-ups 86,52
t bar row 250x8, 180x14
lat pull down 160x15,15
db rear delts 65x15,15
drag curl 40x10,10

bodyweight 244

6/27 macros
p 188
c 291
f 150

6/27 steps
14,256

6/27 cardio
72 minutes recumbent bike
 
tommyguns2

tommyguns2

Senior Moderators
Staff Member
Dec 25, 2010
6,918
6,317
Mad props on the jump-roping. I don't care how good my conditioning is, jump-roping is tough for me. I'm completely winded within a minute.
 
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dashriprock

Member
Aug 30, 2022
66
49
2/10/2025___FULL-BODY

crunches 50
hyperextensions 50
incline db press 60x10
seated ohp 160x2, 140x5
dips 9
pull-ups 10
barbell row 365x3, 315x3, 225x10
preacher curl 65x20x2
bent rear delt cable fly 35x20x2
across body tricep pull down 35x20x2
rdl 225x25
leg press 250x25

macros: P , C , F
steps: 13,688
cardio: 20
sleep: 4.5
bw: 225.6
bp: 132/60--80
 
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dashriprock

Member
Aug 30, 2022
66
49
2/11/2025___FULL-BODY

crunches 50
hyperextensions 50
flat db press 90x12
dips 15
pull-ups 10
t-bar row 360x3, 315x6, 225x14
chest supported row 180x16
preacher curl 65x20x2
bent rear delt cable fly 35x20x2
across body tricep pull down 35x20x2
rdl 225x25
leg press 250x25

macros: P , C , F
steps: 12,971
cardio: 20
sleep: 5
bw:
bp:

1.jpg
 
D

dashriprock

Member
Aug 30, 2022
66
49
2/12/2025___FULL-BODY

crunches 50
hyperextensions 50
incline bench 135x8
seated ohp 140x4
dips 12
pull-ups 13
barbell row 225x6
preacher curl 70x20x2
bent rear delt cable fly 35x20x2
across body tricep pull down 35x20x2
rdl 225x25
leg press 250x25

macros: P , C , F
steps: 13,178
cardio: 20
sleep: 6
bw:
bp:

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