Push's "New Year Same Me" 2020 Log

[Pushtoday]

Back session today.
SS: Stiff arm Pulldowns w/ Pulldowns wide 3x10/15
Barbell row 2x20, 1x15, rp 1x14/4
SS: Supported KB high row w/ Barbell shrugs 3x15/15
Rack pulls 4x6 cluster set
Reverse Pec Dec 1x20, 1x14, 1x15, rp 1x10/5

Tomorrow is Leg Day.

[Pushtoday]

Leg Day.
Lying leg curls 2x20, 1x15, rp 1x10/5/4
Leg extensions 1x20, 1x17, 1x15, rp 1x12/5
Leg press 2x20, 2x15
Bulgarian split squats 3x15
SS: Seated DB calf raises w/ standing calf raises 1x22/10, 1x15/10, 1x13/8
Machine leg press calf raises 1x17, 1x15, rp 1x12/5

Last Night's dinner:

[Pushtoday]

Tonight was Biceps.
Seated DB hammer curls 1x20, 1x18, 1x17, rp 1x12/5
Ezbar preacher curls 1x20, 2x15, 1x16
Ezbar cable curls wide 1x20, 2x15
Rope cable curls 1x15, 1x18, 1x25

Chest & Shoulders tomorrow.
Tonight's Dessert:

[Pushtoday]

Today was Chest & Shoulders.
Pec Dec 1x20, 1x17, 1x15
Incline2 Barbell press 1x20, 1x17, 1x15
Incline1 DB press 1x17, 2x15
Machine shoulder press 1x20, 1x17, 1x15
Incline3 smith press 1x15, 1x17, 1x15
Supported DB side laterals 1x22, 1x17, 1x15
Heavy partials 1x17, 2x15
Supported DB rear flyes 1x20, 2x15

Something light tomorrow.

[Pushtoday]

Triceps tonight.
Ezbar pushdowns 2x20, 1x15, ds 1x15/10
Smith close grip press 1x18, 1x16, 1x15, ds 1x14/9
Rope pushdowns 1x23, 2x15, rp 1x20/10

Probably no training next couple days, my kid is coming home from the Army to visit.

[Pushtoday]

Back day:

SS: Stiff arm Pulldowns w/ Pulldowns wide 2x10/12, 1x8/8
Barbell row 1x12, 1x10, 1x8
SS: Supported KB high row w/ Barbell shrugs 1x12/12, 1x12/8, 1x10/10, 1x10/8
Supported DB rear delt flyes 3x12
Reverse Pec Dec 1x12, 1x10, 1x8

Started two weeks of 8-12 rep block.
Weight 180.6
Last week’s average daily macros: cals 3817, pro 203, carbs 418, fat 122


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[Pushtoday]

Legs today.
Lying leg curls 3x12, 1x8
Leg extensions 3x12, 1x9
Bulgarian split squats 2x12, 1x10
Leg press 4x12
SS: Seated DB calf raises w/ standing calf raises 1x17/10, 1x13/12, 1x13/10
Machine leg press calf raises 1x15, 1x11, 1x9

[Pushtoday]

Bicep blast.
Seated DB hammer curls 1x12, 1x10, 1x9
Ezbar preacher curls 2x12, 1x10
Ezbar cable curls wide 2x12, 1x10
Rope cable curls 1x12, 1x8, 1x12

Chest & Shoulders tomorrow.

[Pushtoday]

Chest & Shoulders
Pec Dec 1x12, 2x10
Incline2 Barbell press 2x12, 1x10, 1x7
Incline1 DB press 2x12, 1x9
Machine shoulder press 3x12
Incline3 Smith press 3x10
Supported DB side laterals 3x12
Heavy partials 3x12
Reverse Pec Dec rest pause 1x12/8/6/4
Something light tomorrow.

[Pushtoday]

Calves, Abs, & Cardio today.

Giant Set 4 Rounds:
Single leg DB calf raises 10
Ab wheel rollouts 10
Seated DB calf raises 20
Roman chair knee raises 8
Standing calf raises 15

Bike 20 mins

Triceps tomorrow.

Last shot of EQ yesterday.
Gonna run just test for a few weeks then drop in NPP or MENT.

[Pushtoday]

Post Workout Protein Shake with Danish.


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[Pushtoday]

Just Triceps today.
Ezbar Pushdowns 3x12, 1x10
Smith close grip press 2x12, 1x10, 1x9
Rope pushdowns 2x12, 1x10, rp 1x8/3, ds 1x10/10

[Pushtoday]

Back work today.
Stiff arm Pulldowns 3x12 (warmup)
Pulldowns Wide 3x12, 1x10
Barbell row 1x12, 1x10, 1x8, rp 1x10/5
Barbell shrugs 2x12, 1x10
Supported KB high row 3x12
Supported DB rear flyes 1x12, 2x10

Legs tomorrow.

[Pushtoday]

Legs today:
Lying leg curls 2x12, 1x11, 1x10
Leg extensions 3x12, 1x9
Leg press 4x12
Bulgarian split squats 3x12
SS: Seated DB calf raises w/ standing calf raises 1x20/15, 1x15/13, 1x15/12
Machine leg press calf raises 1x14, 2x11

Weight 182.4
Last weeks daily average macros: Cals 3578, pro 191, carbs 379, fat 115
Some food from last week.

[Pushtoday]

Bicep session tonight.
Seated DB hammer curls 2x12, rp 1x11/5
Ezbar cable curls wide 2x12, 2x10
Rope cable curls 3x12, 1x10
Ezbar preacher curls 1x12, 1x10, 1x9, 1x7

Chest & Shoulders tomorrow.