Push's "New Year Same Me" 2020 Log

[Pushtoday]

Triceps tonight.
Smith close grip press 3x8, 1x6, ds 1x4/5
Ezbar pushdowns 4x8
Rope pushdowns 2x8, rp 1x8/4
Rope overhead extensions 2x8, rp 1x8/5

Back day tomorrow.

[Pushtoday]

Tonight was Calves & Cardio
Seated DB calf raises rest pause to 100 reps
Standing calf raises rest pause to 100 reps
Bike 25 mins

No training Tomorrow.

[Pushtoday]

Today was Chest & Shoulders
Incline2 Barbell press 2x8, 1x4, 1x3, 1x1
Incline1 DB press 4x8
Incline3 smith press 3x8
Machine shoulder press 3x8, 1x7
SS: supported DB side laterals w/ heavy partials 4x8/8
Reverse Pec Dec 3x8

Something light tomorrow.

[Pushtoday]

Legs tonight.
Lying leg curls 3x8, 1x7
Leg extensions 3x8, 1x10
Leg press 4x8, cluster set 6x6 (15 second rest)
Bulgarian split squats 3x8
Machine leg press calf raises 1x14, 1x12, 1x9, 1x7, 1x7, 1x6

Chest & Shoulders tomorrow.

[Pushtoday]

Biceps tonight after work.
Seated DB hammer curls 3x8, rp 1x8/4
Ezbar cable curls wide 3x8, rp 1x9/4
Ezbar preacher curls 3x8, 1x6
Rope cable curls 2x8, ds 1x6/8

Legs tomorrow

[Pushtoday]

Back Day.
Stiff arm Pulldowns 3x10 (warmup)
Pulldowns wide 3x8, 2x6
Barbell row 2x8, 1x7, 1x6
Barbell shrugs 2x8, 1x6, rp 1x6/2
Supported KB high row 1x10, 3x6
Rack pulls 1x8, 1x6, 1x2
SS: Reverse Pec Dec w/ face pulls 1x8/10, 2x8/8

Weight: 181.4
Last weeks daily averages: cals 3310, Pro 220, Carbs 383, Fat 95

[Pushtoday]

Triceps tonight.
Ezbar pushdowns 2x12, 1x11, 1x8
Smith close grip press 2x12, 1x9, rp 1x8/2
Rope pushdowns 1x12, 2x10, ds 1x8/9
Rope overhead extensions 3x12, 1x11

No training tomorrow.
This ends the two week block of 8-12 reps.
Sunday will start a two week block of 4-8 reps.

[Pushtoday]

Calves and cardio tonight.
Single leg DB calf raises 2x12, 4x8
Seated DB calf raises 1x17, 1x15, 4x12-13
Bike 20 mins

Triceps tomorrow night.

[Pushtoday]

Chest & Shoulders today.
Incline2 Barbell press 2x12, 1x10, ds 1x8/4
Incline1 DB press 1x12, 1x10, 1x8
Pec Dec 2x10, 1x8
Incline3 smith press 1x12, 1x10, 1x8
Machine shoulder press 1x12, 1x8, ds 1x8/8
SS: Supported DB side laterals w/ heavy partials 3x12/8
Reverse Pec Dec drop set 1x12/12/10

Today I started with my heavy pressing movement first instead of the pec dec.
It made a Big difference in progression. The same weight that I got for 7 last week, I was able to get for an easy 10 and then add 10lbs for my top set which I got for 8 and added a drop. :)
Calves and cardio tomorrow.

[Pushtoday]

Bicep session tonight.
Seated DB hammer curls 2x12, rp 1x11/5
Ezbar cable curls wide 2x12, 2x10
Rope cable curls 3x12, 1x10
Ezbar preacher curls 1x12, 1x10, 1x9, 1x7

Chest & Shoulders tomorrow.

[Pushtoday]

Legs today:
Lying leg curls 2x12, 1x11, 1x10
Leg extensions 3x12, 1x9
Leg press 4x12
Bulgarian split squats 3x12
SS: Seated DB calf raises w/ standing calf raises 1x20/15, 1x15/13, 1x15/12
Machine leg press calf raises 1x14, 2x11

Weight 182.4
Last weeks daily average macros: Cals 3578, pro 191, carbs 379, fat 115
Some food from last week.

[Pushtoday]

Back work today.
Stiff arm Pulldowns 3x12 (warmup)
Pulldowns Wide 3x12, 1x10
Barbell row 1x12, 1x10, 1x8, rp 1x10/5
Barbell shrugs 2x12, 1x10
Supported KB high row 3x12
Supported DB rear flyes 1x12, 2x10

Legs tomorrow.

[Pushtoday]

Just Triceps today.
Ezbar Pushdowns 3x12, 1x10
Smith close grip press 2x12, 1x10, 1x9
Rope pushdowns 2x12, 1x10, rp 1x8/3, ds 1x10/10

[Pushtoday]

Post Workout Protein Shake with Danish.


Sent from my iPhone using Tapatalk

[Pushtoday]

Calves, Abs, & Cardio today.

Giant Set 4 Rounds:
Single leg DB calf raises 10
Ab wheel rollouts 10
Seated DB calf raises 20
Roman chair knee raises 8
Standing calf raises 15

Bike 20 mins

Triceps tomorrow.

Last shot of EQ yesterday.
Gonna run just test for a few weeks then drop in NPP or MENT.