Push's "New Year Same Me" 2020 Log

[Pushtoday]

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[Pushtoday]

Arms tonight after work.
Rope hammer curls 2x20, 3x15
Seated DB curls 1x20, 3x15
Ezbar preacher curls 3x15, rp 1x12/5
Smith close grip press 1x20, 3x15
Vbar pushdowns 1x20, 3x15
Rope pushdowns rp 1x15/8/5, ds 1x11/8/11

No training tomorrow. Work then grillin & fireworks with the fam.

[Pushtoday]

Just Cardio tonight.
Bike 30 mins.
Arms after work tomorrow.

[Pushtoday]

Chest & Shoulders today.
Pec Dec 1x20, 1x15, 1x12
Incline2 Barbell press 1x20, 3x15, rp 1x12/5
Incline3 DB press 3x15
SS: Incline2 cable flyes w/ Smith flat press 3x10/12
SS: Supported DB side laterals w/ Machine shoulder press 3x15/10, 1x20/10
Cable side laterals 3x15

Cardio tomorrow

[Pushtoday]

Legs after work tonight.
Lying leg curls 2x20, 2x15, rp 1x13/5
Leg extensions 3x15, rp 1x12/5
Bulgarian split squats 3x15
Leg press 3x15, rp 1x15/7
Machine leg press calf raises 3x15, rp 1x12/6

Chesticles tomorrow.
I'll try to get an updated pic up in the next few days.

[Pushtoday]

Abs & Calves.
Giant set x5 rounds
Single leg calf raises 10
Ab rollouts 10
Standing calf raises 20
Roman chair leg raises 10

Seated DB calf raises rest pause to 65 reps
Leg Day tomorrow.

[Pushtoday]

Last two weeks were 4 days vacation then deload until today.
Week ending 6/20 Weight: 169.6 Macro Averages: Cals 3709, Pro 182, Carbs 368, Fat 134.
Week ending 6/27 Weight 171.2 Macros: Cals 3313, Pro 190, Carbs 359, Fat 108
Plan will be to keep cals up and increase training intensity gradually.

Back training today.
SS: Stiff arm pullovers w/ Pulldowns shovel grip 3x10/10, 1x9/8
DB low row 3x15
Rack pulls 1x15, 1x12, 1x8
SS: Supported KB high row w/ DB shrugs 1x15/8, 1x15/10, 1x15/12, 1x15/12
Reverse Pec Dec 1x20, 1x18, 1x15

Calves & Abs tomorrow.

[Pushtoday]

Arm Day.
Rope hammer curls 2x20, 3x12
DB spider curls 1x15, 1x12, 1x10, 1x8
Ezbar preacher curls 1x12, 4x8
Smith close grip press 1x15, 3x11
Rope pushdowns 1x15, 3x10
Reverse grip pushdowns 1x20, 3x15

Last deload session.
Time to grow and get stronger.

[Pushtoday]

Just a little Cardio tonight.
Bike 20 mins
Arms tomorrow.

[Pushtoday]

Chest & Shoulders today.
Pec Dec 4x12
Incline2 Smith press 4x12
Incline3 DB press 4x12
Incline2 Cable flyes 3x10
Machine shoulder press neutral 3x12
Supported DB Side laterals 4x12
Cable side laterals 4x10

Still deloading.

[Pushtoday]

Legs session tonight.
Lying leg curls 4x15
Leg extensions 4x12
Bulgarian split squats 4x10
Leg press 4x15
Machine leg press calf raises 4x12

Chest & Shoulders tomorrow.

[Pushtoday]

Some calves and abs
Giant set: 4 rounds
Single leg calf raises 8
Ab rollouts 8
Standing calf raises 20
Roman chair leg raises 8

Seated DB calf raises 3x15

Legs tomorrow.

[Pushtoday]

Pull Day. (deload)
Reverse Pec Dec 3x15
Stiff arm Pulldowns 3x15
Pulldowns xtra wide 3x12
Barbell row 3x12
Rack pulls 3x10
Barbell shrugs 2x15
Supported KB high row 2x12
Rope hammer curls 3x12
Ezbar preacher curls 3x12
Seated DB curls 3x8

Again nothing to failure.
I'll go back to bro-split this week but still deload.

Father's Day Breakfast - Banana & Chocolate Chip Pancakes with Bacon.

[Pushtoday]

Legs today. Reduced volume & Nothing even close to failure.
SS: Lying leg curls w/ single leg calf raises 3x15/8
SS: Leg extensions w/ standing calf raises 3x15/12
Machine Leg Press 1x20, 4x12
Bulgarian split squats 4x8
Machine leg press calf raises 4x15

Pull session tomorrow.

[Pushtoday]

Yea that shit is always disappointing.

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Yes it is. But you know what’s not disappointing? Vacay food.






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