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Push's "New Year Same Me" 2020 Log

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  • Chest & Shoulders today.
    Incline2 Barbell press 2x12, 1x10, ds 1x8/4
    Incline1 DB press 1x12, 1x10, 1x8
    Pec Dec 2x10, 1x8
    Incline3 smith press 1x12, 1x10, 1x8
    Machine shoulder press 1x12, 1x8, ds 1x8/8
    SS: Supported DB side laterals w/ heavy partials 3x12/8
    Reverse Pec Dec drop set 1x12/12/10

    Today I started with my heavy pressing movement first instead of the pec dec.
    It made a Big difference in progression. The same weight that I got for 7 last week, I was able to get for an easy 10 and then add 10lbs for my top set which I got for 8 and added a drop. :)
    Calves and cardio tomorrow.

    Comment


    • Calves and cardio tonight.
      Single leg DB calf raises 2x12, 4x8
      Seated DB calf raises 1x17, 1x15, 4x12-13
      Bike 20 mins

      Triceps tomorrow night.

      Comment


      • Triceps tonight.
        Ezbar pushdowns 2x12, 1x11, 1x8
        Smith close grip press 2x12, 1x9, rp 1x8/2
        Rope pushdowns 1x12, 2x10, ds 1x8/9
        Rope overhead extensions 3x12, 1x11

        No training tomorrow.
        This ends the two week block of 8-12 reps.
        Sunday will start a two week block of 4-8 reps.

        Comment


        • Back Day.
          Stiff arm Pulldowns 3x10 (warmup)
          Pulldowns wide 3x8, 2x6
          Barbell row 2x8, 1x7, 1x6
          Barbell shrugs 2x8, 1x6, rp 1x6/2
          Supported KB high row 1x10, 3x6
          Rack pulls 1x8, 1x6, 1x2
          SS: Reverse Pec Dec w/ face pulls 1x8/10, 2x8/8

          Weight: 181.4
          Last weeks daily averages: cals 3310, Pro 220, Carbs 383, Fat 95

          Comment


          • Biceps tonight after work.
            Seated DB hammer curls 3x8, rp 1x8/4
            Ezbar cable curls wide 3x8, rp 1x9/4
            Ezbar preacher curls 3x8, 1x6
            Rope cable curls 2x8, ds 1x6/8

            Legs tomorrow

            Comment


            • Legs tonight.
              Lying leg curls 3x8, 1x7
              Leg extensions 3x8, 1x10
              Leg press 4x8, cluster set 6x6 (15 second rest)
              Bulgarian split squats 3x8
              Machine leg press calf raises 1x14, 1x12, 1x9, 1x7, 1x7, 1x6

              Chest & Shoulders tomorrow.

              Comment


              • Today was Chest & Shoulders
                Incline2 Barbell press 2x8, 1x4, 1x3, 1x1
                Incline1 DB press 4x8
                Incline3 smith press 3x8
                Machine shoulder press 3x8, 1x7
                SS: supported DB side laterals w/ heavy partials 4x8/8
                Reverse Pec Dec 3x8

                Something light tomorrow.

                Comment


                • Tonight was Calves & Cardio
                  Seated DB calf raises rest pause to 100 reps
                  Standing calf raises rest pause to 100 reps
                  Bike 25 mins

                  No training Tomorrow.

                  Comment


                  • Triceps tonight.
                    Smith close grip press 3x8, 1x6, ds 1x4/5
                    Ezbar pushdowns 4x8
                    Rope pushdowns 2x8, rp 1x8/4
                    Rope overhead extensions 2x8, rp 1x8/5

                    Back day tomorrow.

                    Comment


                    • Back today
                      Stiff arm Pulldowns 3x10 (warmup)
                      Pulldowns wide 3x8, 2x6
                      Barbell row 3x8, 1x7
                      Barbell shrugs 3x8
                      Supported KB high row 4x8
                      Reverse Pec Dec 4x8

                      Biceps tomorrow.

                      Weight 181
                      Last week's daily averages:
                      Cals 3621, pro 204, carbs 425, fat 107

                      Comment


                      • lets see a progress pic homie

                        Comment


                        • Originally posted by LIV View Post
                          lets see a progress pic homie
                          I’ll get one up soon.


                          Sent from my iPhone using Tapatalk

                          Comment


                          • Bicep session tonight.
                            Seated DB hammer curls 2x8, 2x6
                            Ezbar cable curls wide 1x8, 2x7, 1x6
                            Ezbar preacher curls 2x8, 2x7
                            Rope cable curls 1x8, 2x6, ds 1x6/10

                            Legs tomorrow.

                            Comment


                            • Legs tonight after work.
                              Lying leg curls 2x8, 1x7, 1x6
                              Leg extensions 4x8
                              Leg press 4x8, 1x6
                              Bulgarian split squats 3x8
                              SS: Seated DB calf raises w/ standing calf raises 1x20/12, 1x15/10, 1x15/8
                              Machine leg press calf raises 1x10, 1x8, rp 1x8/4

                              Chest & Shoulders tomorrow.

                              Comment


                              • Chest & Shoulders today.
                                Incline2 Barbell press 2x8, 1x3, 1x1, (1x1miss), ds 1x1/3/5/10
                                Incline1 DB press 3x8
                                Incline3 smith press 1x8, 2x6
                                Machine shoulder press 4x8
                                SS: Supported DB side laterals w/ heavy partials 1x10/8, 1x8/8, 2x7/6
                                Reverse Pec Dec 3x8

                                Something light tomorrow
                                .

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