Push's "New Year Same Me" 2020 Log

[Bouncer]

Cheat Meal tonight.



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Boom!

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[Pushtoday]

Cheat Meal tonight.



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[Pushtoday]

Chest session.
Standing cable crossover 2x20, 2x15
Incline DB press 1x15, 1x15, 1x12, 1x8, 1x7, 1x5, 1x5, 1x8, 1x13
Slight incline smith press 1x12, 1x9, 1x8, 1x6, rp 1x4/1, 1x9/3/2
Pec dec 1x12, 1x10, rp 1x8/4, ds 1x6/6/6/9

Arms tomorrow.

[Pushtoday]

Leg stuff tonight.
SS: Leg extensions w/ single leg KB calf raises 2x20/12, 3x20/10
SS: Leg press w/ leg press calf raises 1x20/20, 1x15/15, 5x12/12, 1x20/12
SS: Lying leg curls w/ standing calf raises 3x20/15

Tomorrow is Chest Day.

[Pushtoday]

Shoulders
Reverse Pec Dec 3x20
Machine shoulder press 2x15, 1x12, 4x8, 1x15
Heavy partials 4x12
Seated side laterals 1x15, 5x10, ds 15/12
Ezbar upright rows 1x15, 3x10, 1x18

Hopefully some Leg work tomorrow night.

[Pushtoday]

Slab work.
SS: Pulldowns neutral w/ rope straight arm Pulldowns 1x15/15, 1x12/10, 4x8/8
Cable low row UH 1x15, 1x12, rp 1x9/6, 1x6/3
Barbell rows 1x15, 4x8, rp 1x15/8
Supported KB high row 1x15, 2x10, rp 1x10/6/4
Barbell shrug 1x20, 1x12, 3x6, ds 1x12/18
Reverse Pec Dec 1x15, 1x12, rp 1x9/4, 1x9/4

Shoulders tomorrow.

[Pushtoday]

Just some calves and cardio tonight.
Single leg DB calf raises 3x10, 3x7
SS: Seated DB calf raises w/ standing calf raises 5x15/10
Bike 20 mins

Back Day tomorrow.

[Pushtoday]

Arm work tonight.
Seated DB curls 2x15, 2x12, 2x10, 1x9, 1x15
Standing DB Hammer curls 1x12, 3x8, 1x12
Ezbar pushdowns 1x25, 1x20, 1x12, 1x10, 3x8
Rope pushdowns 4x8, rp 1x12/7/4
Reverse grip pushdowns ds 1x18/18/12

[Pushtoday]

Chest & Shoulders done.
Pec Dec 2x15, 1x10, rp 1x10/8/5
Slight incline DB press 1x12, 1x12, 1x10, 1x10, 1x9, 1x9
Smith incline press 1x15, 2x10, rp 1x7/3, 1x11/5
Standing cable crossover 2x10, ds 1x9/9/12
Reverse Pec Dec 1x20, 1x15, 1x12, rp 1x10/6
Machine shoulder press neutral 4x12
Seated side laterals 1x15, 1x12, 1x10, ds 1x8/8, 1x8/8, 1x12/12

Arms tomorrow.

[Pushtoday]

Leg Blast after work.
SS: Leg extensions w/ standing one leg KB calf raises 4x20/10
SS: Leg press w/ leg press calf raises 1x20/15, 1x20/10, 3x15/10, 1x20/15, 1x25/15
SS: Lying leg curls w/ Standing calf raises 3x20/12

Chest & Shoulders tomorrow.

[Pushtoday]

Arm session after work.
Smith Close grip press 1x15, 1x12, 3x8, rp 1x6/3, 1x12/6
SS: Ezbar pushdowns w/ reverse grip pushdowns 1x20/15, 1x15/10, 1x12/8
D Handle pushdowns 2x15, rp 1x15/10
Seated DB curls 2x15, 2x10, 2x8, 1x9, 1x12
Rope hammer curls 1x14, 1x8, ds 1x12/8

Hopefully legs or shoulders after work tomorrow.

[Pushtoday]

Back Day
SS: Pulldowns wide w/ rope straight arm Pulldowns 1x15/10, 1x12/10, 3x8/8
Cable low row shovel 1x12, 1x10, rp 1x8/4, 1x9/6
Barbell row 1x12, 4x9, 1x15
Supported KB high row 1x18, 1x12, 1x10, 1x10
Barbell shrugs 1x15, 3x9, 1x15
Reverse Pec Dec rp 1x13/7, 1x11/6/3

Arm Day after work tomorrow.

[Pushtoday]

Legs

SS: Leg Extensions w/ standing calf raises 1x30/20, 3x20/15
SS: Leg press w/ leg press calf raises 1x20/15, 1x15/10, 1x12/10, 1x15/10, 1x20/15
SS: Lying leg curls w/ KB one leg calf raises 3x20/10




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[Pushtoday]

Chest and...
Pec Dec 4x12
Slight incline DB press 4x12, 1x10
Smith incline press 3x12, rp 1x6/3
Standing cable crossover 1x15, 1x12, 1x10, 1x13, 1x18
SS: Reverse grip pushdowns w/ rope cable hammer curls 1x20/15, 1x15/12, 1x12/10, 1x10/10

Maybe legs tomorrow.

[Pushtoday]

Shoulders tonight.
Reverse Pec Dec 3x15, rp 1x12/8
Machine shoulder press (reversed) 1x15, 1x12, 1x10
Machine Shoulder Press 3x12
SS: Heavy partials w/ seated side laterals 3x10/12
SS: DB shrugs w/ Ezbar upright rows 3x8/10
Supported Rear DB flyes 3x12

Chest tomorrow.