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Push's "New Year Same Me" 2020 Log

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  • Chest & Triceps today.
    Incline2 Barbell press 1x9, ds 1x12/8
    Incline3 DB press 1x12, 1x13
    Smith flat press 1x6, ds 1x8/9/10
    Incline1 DB skull crushers 1x17, ds 1x13/10
    Rope pushdowns 3x6, rp 1x20/8, 1x13/7

    Calves & Abs tomorrow.

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      • Just some Calves & Abs tonight.
        SS: Ab wheel rollouts w/ Single leg DB calf raises 2x12/15, 2x12/12
        SS: Hanging knee raises w/ Seated DB calf raises (1 1/2s) 3x12/15

        Shoulders tomorrow.

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        • Shoulder session.
          Cable side laterals 2x10, 1x15, ds 1x15/10
          Smith shoulder pin press rest pause 1x14/4, 1x14/5
          SS: Seated Incline DB side laterals w/ heavy partials 2x20/10
          Rear delt DB Flyes 2x20

          No training tomorrow.

          Comment


          • Back & Biceps today.
            Stiff arm Pulldowns 3x10
            Pulldowns shovel grip 1x12, rp 1x12/6
            Barbell row 1x9, 1x15
            1 arm DB low row 1x11, 1x9
            SS: supported DB high row w/ Barbell shrugs 1x15/12, 1x12/12
            SS: Seated DB hammer curls w/ narrow grip cable curls 1x12/12, 1x10/10, 1x9/8
            SS: Ezbar preacher curls w/ cable rope hammer curls 1x8/10, 1x6/10
            No training tomorrow so I threw some bicep work in today.

            Weight 188
            Last week's daily averages: cals 3262, pro 183, carbs 370, fat 102

            Comment


            • Some legs tonight.
              Lying leg curls 1x14, rp 1x12/4, ds 1x10/8
              Leg extensions 1x15, rp 1x12/5, ds 1x10/7
              SS: Seated DB Calf raises w/ standing calf raises 1x18/12, 2x15/9
              Machine leg press calf raises (1 1/2 reps) 1x11, 2x8

              Chest & Triceps tomorrow.

              Comment


              • Chest & Triceps:
                Incline2 Barbell press 1x11, ds 1x14/7
                Incline3 DB press 1x8, 1x12
                Smith flat press 1x10, ds 1x6/7/10
                Incline1 DB skull crushers 1x17, rp 1x12/7, ds 1x10/7
                Rope pushdowns 1x15, rp 1x12/6, ds 1x14/10

                Barbell Press went up in reps for both sets.
                But the next two chest exercises lost reps or weight.

                Calves & Abs tomorrow.

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                • Fast paced Calves and Abs session Last Night.
                  SS: Single leg DB calf raises w/ Ab wheel rollouts 1x20/15, 1x15/12, 1x12/10
                  SS: Seated DB Calf raises (1 1/2 rep) w/ Hanging knee raises 1x19/10, 1x16/10, 1x14/10, 1x14/10

                  Shoulders tonight with more volume.
                  Cable side laterals 2x10, 1x15, 1x20
                  Smith shoulder pin press 4x8-10, ds 1x10/12
                  SS: seated incline DB side laterals w/ heavy partials 3x20/10
                  Rear delt DB Flyes 3x20

                  No training tomorrow.

                  Comment



                  • Back with Triceps
                    Pulldowns shovel grip 1x12, ds 1x13/10
                    Barbell row 1x13, 1x14
                    1 arm DB Low row 1x10, 1x12
                    Supported DB high row 1x11, 1x9
                    Barbell shrugs 1x15, ds 1x15/12
                    Smith incline1 close grip press 1x18, rp 1x15/10/7/4
                    Rope pushdowns 1x18, 1x14, ds 1x12/6
                    No training tomorrow.

                    Weight 186.8
                    Last week's average daily macros: cals 3248, pro 187, carbs 374, fat 98
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                    Post workout fueled by Dunkin'

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                    • Legs tonight.
                      Lying leg curls 1x15, rp 1x12/6, ds 1x14/9
                      Leg extensions 1x16, rp 1x12/5, ds 1x14/9
                      Leg press 5x20
                      Leg press calf raises rest pause 1x15/8, 1x13/7, 1x14/8, 1x18/12

                      Chest & Biceps tomorrow.

                      Comment


                      • Chest & some Shoulders today.
                        Incline2 Barbell press 1x8, rp 1x12/5
                        Incline3 DB press 1x12, 1x14
                        Smith flat bench press 1x11, 1x10
                        SS: Standing cable crossover w/ Rear DB delt flyes 2x20/15, 1x25/15
                        SS: Seated DB side laterals w/ heavy partials 3x15/10

                        Biceps tomorrow.

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                        • Quick Bicep blast...
                          Seated DB hammer curls 1x13, rp 1x12/6
                          Ezbar preacher curls 1x10, 1x8
                          SS: Narrow grip cable curls w/ Ezbar pushdowns 3x12/12, 1x10/10

                          Probably no training the next two days.

                          Latest addition to the cycle...tren a

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                          • Back Day
                            Pulldowns shovel grip 1x11, rp 1x13/6
                            Barbell row 1x13, ds 1x10/12
                            1 arm DB low row 1x10, 1x11
                            Supported DB high row 1x14, 1x11
                            SS: DB shrugs w/ Barbell shrugs 2x12/12, 1x10/10

                            Weight 185.6
                            Last week’s Average Daily macros:
                            cals 3282, pro 189, carbs 389, fat 97

                            Comment


                            • Push session today.
                              Flat bench press 1x15, ds 1x15/7
                              Smith incline4 press rp 1x16/7, ds 1x16/10
                              SS: Standing cable crossover w/ supported DB side laterals 2x20/15
                              SS: Vbar pushdowns w/ rope cable pushdowns 1x15/12, 1x10/8

                              Legs tomorrow.

                              Comment


                              • Legs tonight.
                                Lying leg curls 1x15, rp 1x10/5, ds 1x10/8
                                Leg extensions 1x12, rp 1x10/6, ds 1x10/7
                                Leg press 5x20
                                Leg press calf raises 1x17, 1x12, 1x11, 1x11, 1x10

                                No training tomorrow.

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