Push's "New Year Same Me" 2020 Log

[Pushtoday]

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[Pushtoday]

Early Shoulder session today.
Reverse Pec Dec 3x20
Machine shoulder press 4x15
SS: Heavy partials w/ seated side laterals 3x12/10
DB shrugs 3x15
Seated front raises 3x12

No training the next two days.
Gonna feed up and enjoy some vacay time with the fam.

[Pushtoday]

Chest & Triceps.
Pec Dec 2x15, 3x10
Slight incline DB press 2x12, 3x10, rp 1x12/5
Smith Incline press 3x12, rp 1x6/3/2
Standing cable crossover 1x15, 1x12, rp 1x15/10
Vbar pushdowns 1x20, 1x15, 3x8, rp 1x14/6
SS: Rope overhead extensions w/ reverse grip pushdowns 1x10/14, 1x12/16, 1x14/13

Hoping for a quick shoulder session in the a.m.

[Pushtoday]

Some Legs and Biceps.
SS: Leg extensions w/ single leg KB calf raises 2x20/15, 3x20/10
SS: Leg press w/ leg press calf raises 1x20/15, 1x20/12, 3x15/10
SS: Lying leg curls w/ standing calf raises 3x20/12
Seated incline DB curls 1x21, 1x15, 1x12, 3x9, 2x12
Standing DB hammer curls 3x10, ds 1x9/7

Chest & Triceps tomorrow.

[Bouncer]

Pancakes, Bacon, and Pineapple upside down cake.

you fat shit! :D

[Pushtoday]

Pancakes, Bacon, and Pineapple upside down cake.

[Pushtoday]

Slab Work.
SS: Pulldowns wide w/ Stiff arm cable pullovers 2x15/15, 1x12/10, 1x8/8, 1x10/10
Cable low row neutral 1x15, 1x12, 1x8, ds 1x9/8
Barbell row 1x15, 1x10, 3x8, ds 1x9/10
Supported KB high row 1x15, 3x12
Barbell shrugs 2x12, 2x8, ds 1x8/10/15
Reverse Pec Dec 1x15, 1x12, rp 1x8/4, 1x7/4

No training tomorrow.

[Pushtoday]

Calves & Cardio
Standing one leg DB calf raises 2x15, 3x8, rp 1x9/5/4
SS: Seated calf raises w/ standing calf raises 4x15/10
Bike 20 mins

Back Day tomorrow.

[Pushtoday]

Shoulders tonight.
Reverse Pec Dec 1x20, 1x15, rp 15/10/8
Machine shoulder press 2x15, 3x8, 1x12
Seated DB side laterals 1x20, 1x12, rp 1x8/4, 1x10/5, 1x12/8
SS: DB shrugs w/ Ezbar upright rows 3x12/10
Supported Rear delt flyes 3x12

Calves and Cardio tomorrow.

[Pushtoday]

Chest & Triceps
Pec Dec 1x20, 1x15, 1x12, 1x10, rp 1x12/7
Incline DB press 3x12, 1x8, 1x6, 1x8, 1x10
Smith Slight incline press 1x12, 3x6, rp 1x7/3, ds 1x12/15
Standing cable crossover 1x15, 1x10, 1x12, 1x16
Vbar pushdowns 1x20, 1x15, 3x8, rp 1x15/10/7/6
Rope overhead extensions 2x12, 1x15, 1x20
Reverse grip pushdowns 1x20, 1x15, 1x12, rp 1x15/10/10

Shoulders Tomorrow.

[Pushtoday]

Legs and Biceps
SS: Leg extensions w/ Single leg KB calf raises 2x25/15, 2x20/12, 2x15/8
SS: Leg press w/ leg press calf raises 1x25/15, 1x20/12, 4x12/10
SS: Lying leg curls w/ Seated DB calf raises 3x20/12
Seated DB curls 1x21, 1x18, 1x15, 3x10, 1x13
Standing DB hammer curls 1x12, 1x10, 1x8, 1x13
Rope hammer curls rp 1x14/7/5, ds 1x10/8/10

Chest & Triceps tomorrow.


Saturday Night = Empty Gym


Tonight's Postworkout/Dinner.

[Pushtoday]

Back Day.
Pulldowns shovel grip 1x15, 1x12, 4x10
SS: Straight arm pullovers w/ Low cable row neutral 1x10/12, 1x10/10, 1x10/8, 1x10/10
Barbell row 3x12, 3x6, ds 1x7/12
Barbell shrugs 1x15, 3x10, ds 1x15/15
Supported KB high row 1x15, 3x12
Reverse Pec Dec 3x12

No training tomorrow or Friday.

[Pushtoday]

Shoulders tonight.
Rear delt flyes 3x20
Smith shoulder press 1x15, 4x10, rp 1x13/5
Machine shoulder press neutral 1x15, 3x8, 1x15
SS: Heavy partials w/ Seated side laterals 5x8/12
Seated DB front raises 3x10

Back session tomorrow.

[Pushtoday]

Calves and Cardio
Single leg DB calf raises 2x10, 3x8, 3x5
SS: Seated DB calf raises w/ standing calf raises 4x15/12
Bike 20 mins

Shoulders tomorrow.

[Pushtoday]

Arm Day!
Vbar pushdowns 1x30, 1x20, 1x18, 3x10, rp 1x12/5/3
Rope overhead extensions 4x8, 1x15
Rope pushdowns 3x10, rp 1x25/8/8
Standing DB hammer curls 1x15, 1x12, 1x10, 4x8, 1x15
Seated DB curls 1x8, 1x10, 1x13, 1x13
Rope hammer curls rp 1x15/8, 1x10/5, ds 1x7/6/8

Calves and cardio tomorrow.