Push's "New Year Same Me" 2020 Log

[Pushtoday]

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[Pushtoday]

Chest session tonight.
SS: Stretch push-ups w/ Incline DB flyes 3x15/10
Incline Bench press 1x15, 2x12, 1x10, 3x6, rp 1x12/4
Slight Incline DB Press 4x10, 1x15
Incline hex press 3x15

Back day tomorrow (if possible)

[Pushtoday]

Calves & Cardio
Standing Single leg calf raises 4x10
Seated DB calf raises 3x20, rp 1x22/15
Standing calf raises rp 1x25/13, 1x21/13
Bike 20 mins

Chest tomorrow after work.

[Pushtoday]

Arm Pump tonight. Pretty mediocre session, just filling them up with blood.
SS: Close grip press w/ Standing DB curls 1x20/20, 1x15/15, 3x12/12
SS: Dips w/ Ezbar spider curls 3x10/12
SS: Ezbar French Press w/ Standing DB hammer curls 3x12/8

Calves & Cardio tomorrow.

[Pushtoday]

Back Session.
Seated Rear delt flyes 1x25, 2x15, rp 1x13/9/7
Pull-ups wide 4x6, rp 1x12/6, 1x10/4
Barbell row 1x12, 1x12, 3x10, ds 1x9/10
Deadlifts 1x12, 2x10
DB low row 4x6 back & forth nonstop
DB shrugs 1x22, 3x15
DB high row rp 1x15/10/7

Arms tomorrow.
Have to change my split because of work, tomorrow would usually be rest but that's now moved to Monday.

[Pushtoday]

Legs tonight after work.
SS: Leg extensions w/ lying leg curls 2x20/20, 3x12/12
Squats 1x15, 1x12, 4x10
Goblet Squats 4x10
Seated DB Calf raises rest pause to 77 reps
Standing calf raises 3x20

Back Day tomorrow.

[Pushtoday]

Arm Day
SS: Close grip press w/ Standing hammer curls 1x20/20, 1x15/15, 1x15/15, 3x10/8, 1x12/10
SS: Dips w/ Seated DB curls 1x18/11, 1x17/10, 1x17/9
SS: DB skull crushers w/ Ezbar spider curls 1x12/12, 1x11/12, 1x10/14

Legs tomorrow.

[Pushtoday]

Chest work done.
SS: Stretch push-ups w/ incline DB flyes 3x12/8
Incline barbell press 1x15, 1x12, 3x9-10, rp 1x8/4
Slight incline barbell press 3x12, ds 1x10/8
Flat DB press 4x10, 1x15
Incline DB hex press 3x12

Arms tomorrow.

[Pushtoday]

Homemade Chocolate Chip Banana Bread



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[Pushtoday]

Calves & Cardio
Single leg DB calf raises 2x12, 2x10, 2x8, 2x8
Seated DB calf raises rest pause to 75 reps
Standing calf raises rest pause to 102 reps
Bike 20 mins

Chest Day tomorrow.

[Pushtoday]

Shoulders
Seated rear delt flyes 2x15, 3x12
Seated DB shrugs press 1x20, 1x15, 3x10
Seated DB side laterals 1x20, 1x15, 1x10, rp 1x9/6/4, 1x7/4/3, ds 1x12/10
Standing DB shrugs 4x15
Seated front raises rp 1x10/6, 1x12/6/4/3

Calves & Cardio tomorrow.

[Pushtoday]

Back Day
SS: Pull-ups wide w/ Seated rear delt flyes 2x12/15, 1x10/10, 1x9/9, 1x8/8
Pull-ups neutral rp 1x10/4/3
Barbell rows 1x15, 4x10
Ezbar UH row 1x15, 1x10, 1x15
Deadlift to shrug 3x8
DB shrugs 1x20, 3x12
DB high row 2x15, rp 1x10/6/5

Probably rest tomorrow.

[Pushtoday]

Legs tonight.
Leg extensions 3x20, rp 1x13/7
Lying leg curls 3x20, ds 1x14/9
Squats 1x15, 5x10
SS: Goblet squats w/ Seated DB calf raises 4x8/20
Standing calf raises rest pause to 100 reps

Tomorrow is Back Day.

[Pushtoday]

Arms after work tonight.
Close grip press 2x15, 3x12, rp 1x8/4, ds 1x7/7
SS: DB skull crushers w/ BW Dips 1x18/10, 1x13/10, 1x8/10
Seated DB curls 1x21, 1x15, 1x12, 3x8, ds 1x8/8
SS: Standing hammer curls w/ Ezbar spider curls 1x10/8, 1x9/7, 1x9/7

Legs tomorrow.

[Pushtoday]

Whole lotta baking going on at the Push household. Chocolate Chocolate Chip Protein Muffins, Peanut Butter Cookies, Apple Cobbler.



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