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Push's "New Year Same Me" 2020 Log

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  • Any update on that progress pic home boy?

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    • Originally posted by LIV View Post
      Any update on that progress pic home boy?
      It’ll probably be at least another week. Not feeling to photogenic at the moment. LOL.
      I’ll get one up...


      Sent from my iPhone using Tapatalk

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      • Triceps tonight.
        Smith close grip press 1x15, 2x8, cluster set 4x5 20 sec rest
        SS: Vbar pushdowns w/ rope overhead extensions 2x12/12, 1x12/10, 1x10/10
        Rope pushdowns rp 1x15/7, ds 1x8/8/10
        No training tomorrow.

        So this was the last training session of the 12 week block.
        June 14 - June 27 was 2 week deload.
        June 28 - July 10 was 2 weeks of 15-20 reps
        July 11 - July 25 was 2 weeks of 8-12 reps
        July 26 - August 8 was 2 weeks of 4-8 reps
        August 9 - August 22 was 15-20 reps
        August 23 - Sept 5 was 8-12 reps
        Sept 6 - Sept 19 was 4-8 reps
        and Sept 20 - Sept 26 will be a deload week.

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        • Pull Day (deload)
          Deload:
          Pulldowns shovel grip 1x12, 1x10, 1x8
          Barbell row 1x12, 1x10, 1x8
          Barbell shrugs 1x12, 2x10
          KB high row 3x10
          Straight bar cable curls 2x12, 2x8
          Rope hammer curls 4x10
          Reverse Pec Dec 1x12, 1x10, 1x8
          Machine leg press calf raises 1x15, 1x12, 3x10
          No training tomorrow.

          Weight 182.6
          Last week daily macros averages: cals 3663, pro 180, carbs 430, fat 121

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          • Legs: Deload
            Lying leg curls 1x12, 1x10, 1x8
            Leg extensions 1x15, 1x12, 1x10, 1x8
            Leg press 2x15, 1x12
            Machine leg press calf raises 1x12, 1x10, 1x8, 1x12

            Chest & Triceps tomorrow.

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            • Chest & Triceps: Deload
              Incline2 Barbell press 1x15, 1x12, 1x8
              Incline3 DB press 1x15, 2x12
              Smith Flat Bench press 1x15, 1x12, 1x8
              Vbar pushdowns 1x15, 1x10, 1x8
              Rope pushdowns 2x8, 1x12

              Probably just cardio tomorrow.

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              • Bro let's go i wanna see some progress pics.

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                • Shoulders: Deload
                  Reverse Pec Dec 1x15, 1x12, 1x10
                  Machine shoulder press 1x15, 2x10
                  Supported DB side laterals 2x15, 1x10
                  Heavy partials 3x8
                  Machine shoulder press neutral 1x12, 2x10

                  Last Deload session.
                  No training tomorrow.

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                  • New program is less volume, but still progressive overload based.
                    2 working sets to absolute failure per exercise. (except calves & when I incorporate cluster sets)
                    Warm up/work up sets to get to working set weight.
                    Goal is to beat logbook by weight or reps each week.
                    (Working weight Goal is to fail within the predetermined rep range for each exercise)

                    Back Day
                    Pulldowns shovel 1x15, 1x12
                    Barbell rows 1x14, 1x11
                    Barbell shrugs 1x15, rp 1x8/4
                    Supported KB high row 1x15, 1x13
                    Rear DB flyes 1x25, 1x20
                    Reverse Pec Dec 1x15, 1x9
                    Machine leg press calf raises rest pause 1x11/4, 1x10/5, 1x6/4

                    Weight: 183.8
                    Last week daily Macros average: cals 3647, pro 197, carbs 423, fat 116
                    I have added NPP with my low dose test.

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                    • Biceps
                      Seated DB hammer curls 1x16, 1x11
                      Ezbar preacher curls rest pause 1x10/3, 1x9/3
                      Rope cable curls 1x18, 1x16
                      Ezbar cable curls wide 1x14, 1x11

                      Legs tomorrow.

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                      • Legs tonight.
                        Lying leg curls 1x20, 1x11
                        Leg extensions 1x21, 1x15
                        Leg press 1x23, rp 1x20/9
                        Single leg machine leg press 1x12, 1x14
                        Machine leg press calf raises 1x15, 1x11, ds 1x9/6/6/7

                        Chest & Triceps tomorrow.

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                        • Chest & Triceps
                          Incline2 Barbell press 1x14, 1x11
                          Incline3 DB press 1x15, 1x10
                          Smith Flat Bench press 1x11, 1x14
                          Rope pushdowns 1x18, 1x10
                          Vbar pushdowns 1x10, 1x12
                          Rope overhead extensions 1x15, ds 1x13/10/15

                          Calves & Cardio tomorrow.

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                          • Calves and Cardio tonight.
                            Single leg DB calf raises 1x20, 1x17, 1x12, 1x10
                            Seated DB calf raises 3x15
                            Bike 20 mins

                            No training tomorrow.

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                            • Shoulders
                              Cable side laterals 2x12, 1x10 (Just a warmup)
                              Smith shoulder pin press 1x17, rp 1x13/5
                              Supported DB side laterals 1x25, 1x21
                              Machine shoulder press neutral 1x19, 1x15
                              Seated Incline DB front raises 1x16, 1x15
                              Heavy partials 1x18, 1x15


                              I really underestimated the weights for my working sets today.
                              First full week of this program is wrapped up, I have a better idea of weights going into next week for each session.
                              No direct rear delt work because tomorrow is Back Day

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                              • Back Day.
                                Stiff arm Pulldowns 2x10, 1x8 (warmup)
                                Pulldowns shovel grip 1x17, 1x10
                                Barbell row 1x18, 1x12
                                Barbell shrugs 1x20, 1x10
                                Supported KB high row 1x15, 1x12
                                Reverse Pec Dec 1x14, 1x13
                                Rear delt DB flyes 1x23, 1x20
                                Machine leg press calf raises rest pause 1x15/8, 1x8/5, 1x7/4, 1x15/8

                                Weight: 183
                                Last Week Daily Macros: cals 3413, pro 199, carbs 388, fat 98
                                Tomorrow is Biceps.

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