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Push's "New Year Same Me" 2020 Log

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  • Biceps
    Seated DB hammer curls 1x16, 1x12
    Ezbar preacher curls 1x11, 1x8
    Rope cable curls 1x19, 1x15
    Ezbar cable curls wide 1x17, rp 1x15/7 (switch to flat bar next session)

    Legs Tomorrow.

    Comment


    • Leg Day
      Lying leg curls 1x15, rp 1x12/5
      Leg extensions 1x22, rp 1x12/5
      Leg press 1x19, 1x16
      Single leg machine leg press 1x15, 1x17
      SS: Seated DB calf raises w/ standing calf raises 1x25/12, 1x19/10, 1x18/9
      Chest & Triceps tomorrow.

      Comment


      • Chest & Triceps today.
        Incline2 Barbell press 1x12, 1x14
        Incline3 DB press 1x13, 1x10
        Smith flat press 1x11, 1x12
        Incline3 cable flyes 1x15, 1x12
        Rope pushdowns 1x15, rp 1x11/4
        Vbar overhead extensions 1x22, 1x16
        Vbar pushdowns rest pause 1x7/3, 1x10/4

        I was able to increase weight on all the chest exercises, and one of the tricep exercises.
        However there was an absolute loss of power on the last exercise. (supposed to be 10-15 reps)
        Calves and Cardio tomorrow.

        Comment


        • Calves & Cardio tonight.
          Single leg DB calf raises 1x18, 1x14, 1x12
          Seated DB calf raises 1x20, 1x17, 1x15
          Bike 20 mins

          Shoulders tomorrow.

          Comment


          • Shoulders tonight.
            Cable side laterals 1x15, 1x12, 1x10 (warmup)
            Smith shoulder pin press 1x14, rp 1x15/5
            Supported DB side laterals 1x20, 1x15
            Machine shoulder press neutral 1x16, 1x16
            Heavy partials 1x15, 1x13
            Reverse Pec Dec 1x17, 1x14

            No training tomorrow.

            Comment


            • Back Day.
              Stiff arm Pulldowns 3x12 (warmup)
              Pulldowns shovel grip 1x12, 1x14
              1 arm DB low row 1x14, 1x15
              Seated DB shrugs 1x17, 1x19
              Supported DB high row 1x11, 1x12
              Rear delt DB flyes 1x25, 1x20
              Cable row neutral 1x19, rp 1x14/5
              Machine leg press calf raises 1x12, 1x10, 1x7

              I somehow pissed my hip off to the point that i'm limping pretty good and any lateral movement causes pain. That being the case I didn't do any Barbell movements today.
              Biceps tomorrow.

              Weight 185.2
              Last Week's daily macros: Cals 3415, Pro 192, Carbs 393, Fat 106

              Comment


              • Just biceps:
                Seated DB hammer curls 1x14, 1x12
                Ezbar preacher curls 1x11, 1x8
                Rope cable curls 1x17, 1x14
                Narrow grip cable bar curls 1x16, 1x10

                Hopefully Legs tomorrow.

                Comment


                • Legs tonight.
                  Lying leg curls 1x13, rp 1x14/7
                  Leg extensions 1x20, 1x13
                  Leg press 1x26, rp 1x21/12 (low & narrow)
                  SS: Seated DB calf raises w/ Standing calf raises 1x22/12, 1x16/10, 1x15/10
                  Machine leg press calf raises 1x10, 2x7

                  Curls & extensions both went up in weight, however I was extra cautious with the press. I went with less weight and my feet low on the plate and closer together, to try to lessen the stress on my hips.

                  Chest & Triceps tomorrow

                  Comment


                  • Chest & Triceps
                    Incline2 Barbell press 1x9, 1x15
                    Incline3 DB press 1x15, 1x22
                    Smith flat press 1x14, 1x20
                    Incline4 cable pec flyes 1x12, 1x15
                    Rope pushdowns 1x15, 1x14
                    Vbar pushdowns 1x14, 1x16
                    Overhead cable extensions 1x15, 1x45

                    Went up in weight on my incline barbell. Was able to get a couple more reps on the incline DB and smith flat press, so weight will go up on those movements next week.
                    Tricep exercises went up in either reps or weight also.
                    Messing with different handles on the Overhead extensions, I'll probably stick with the straight bar, slightly wider grip similar to a french press. (doesn't stress my shoulders)

                    Probably Calves and Abs tomorrow.

                    Comment


                    • Just some Calves & Abs tonight.
                      SS: Single leg DB calf raises w/ Ab wheel rollouts 3x15/12, 1x10/12
                      SS: Seated DB calf raises w/ Roman chair knee raises 1x20/10, 1x18/10, 1x15/10

                      No training tomorrow.

                      Comment


                      • Shoulders tonight.
                        Cable side laterals 3x10, 1x15
                        Smith shoulder pin press 1x10, rp 1x17/6
                        Supported DB side laterals 1x20, 1x18
                        Machine shoulder press neutral 1x13, 1x17
                        Heavy partials 1x15, 1x12
                        No direct rear delt work because of tomorrow being back day.

                        Comment


                        • Back session.
                          Pulldowns shovel grip 1x12, rp 1x13/5
                          Barbell row 1x16, 1x12
                          1 arm DB Low Row 1x12, 1x11
                          Supported DB high row 1x15, 1x12
                          Barbell shrugs 1x20, rp 1x20/10
                          Reverse Pec Dec rest pause 1x10/5, 1x15/8

                          Weight 185
                          Last weeks daily macros: cals 3503, pro 198, carbs 409, fat 100
                          Biceps tomorrow.

                          Comment


                          • Biceps tonight.
                            Seated DB hammer curls 1x12, 1x14
                            Ezbar preacher curls 1x12, 1x9
                            Rope cable curls 1x17, 1x20
                            Narrow grip cable curls 1x15, 1x19

                            Legs tomorrow.

                            Comment


                            • no pics in awhile. you sure you haven't just been lifting donuts? :D

                              Comment


                              • Originally posted by Bouncer View Post
                                no pics in awhile. you sure you haven't just been lifting donuts? :D
                                You're right. It's mainly because I'm not very lean. But weight is going up and so is strength. Just not very happy with the "Look".

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