Push's "New Year Same Me" 2020 Log

[Pushtoday]

Just a little Cardio tonight.
Bike 20 mins
Arms 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]

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]

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]

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]

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]

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

[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]

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[Pushtoday]

Back day today.
SS: Stiff arm pullovers w/ Pulldowns shovel grip 1x20/20, 1x15/15, 1x12/10, 1x10/8
Barbell row 1x18, 2x15, 1x17
Rack pulls 3x15
SS: Supported KB high row w/ barbell shrugs 1x15/15, 3x12/12
Reverse Pec Dec 3x15

Calves & Abs tomorrow.

Update: Added Mk-677 20mg split dose daily.
Last week's averages:
Weight 168.8
Macros cals 3340, pro 193, carbs 348, fat 112

[Pushtoday]

Calves & Abs tonight.
Giant set x5 rounds:
Seated DB calf raises 15
Ab wheel rollouts 10
Seated DB calf raises 15
Roman chair knee raises 10

Single leg DB calf raises 3x10

Legs tomorrow

[Pushtoday]

Leg Session after work.
Lying leg curls 3x20, rp 1x15/6
Leg extensions 3x15, 1x14/6
Leg press 2x20, 3x15, ds 1x20/15
Bulgarian split squats 3x15
Machine leg press calf raises 1x20, 1x18,1x15, rp 1x15/7

Chest & Shoulders tomorrow.

[Pushtoday]

Chest & Shoulder session.
Pec Dec 3x20
Incline2 Barbell press 1x20, 3x15, rp 1x15/4
Incline3 DB press 2x15, rp 1x15/7
Incline3 Cable flyes 3x15
Smith shoulder press 2x15, 1x13, rp 1x11/4
Supported DB side laterals 1x20, 2x15, rp 1x20/10
Heavy partials 1x20, 1x18, 1x17

Either a light accessory day tomorrow or a rest day.

[Pushtoday]

Biceps
Rope hammer curls 3x20, 1x17, 1x15, rp 1x14/7
Ezbar spider curls 1x20, 1x18, 1x15
Ezbar preacher curls 1x17, 1x16, 1x17
Incline4 DB curls 1x20, 1x16, 1x20

Cardio & Triceps tomorrow.

[Pushtoday]

Triceps, Calves, and Cardio
Ezbar Pushdowns 1x25, 2x20, 1x17, 2x15
Smith close grip pin press 2x20, 3x15
Rope pushdowns 3x15
DB skull crushers 1x20, 2x15

Machine leg press calf raises rp 1x23/11, 1x14/9, 1x10/7, 1x10/7
Bike 20 mins

This was the end of the 15-20 rep block, next two weeks will be 8-12 rep block.
Back Day tomorrow.