Push's "New Year Same Me" 2020 Log

[Pushtoday]

Homemade Chocolate Chip Banana Bread



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[Pushtoday]

Chest work done.
SS: Stretch push-ups w/ incline DB flyes 3x12/8
Incline barbell press 1x15, 1x12, 3x9-10, rp 1x8/4
Slight incline barbell press 3x12, ds 1x10/8
Flat DB press 4x10, 1x15
Incline DB hex press 3x12

Arms tomorrow.

[Pushtoday]

Arm Day
SS: Close grip press w/ Standing hammer curls 1x20/20, 1x15/15, 1x15/15, 3x10/8, 1x12/10
SS: Dips w/ Seated DB curls 1x18/11, 1x17/10, 1x17/9
SS: DB skull crushers w/ Ezbar spider curls 1x12/12, 1x11/12, 1x10/14

Legs tomorrow.

[Pushtoday]

Legs tonight after work.
SS: Leg extensions w/ lying leg curls 2x20/20, 3x12/12
Squats 1x15, 1x12, 4x10
Goblet Squats 4x10
Seated DB Calf raises rest pause to 77 reps
Standing calf raises 3x20

Back Day tomorrow.

[Pushtoday]

Back Session.
Seated Rear delt flyes 1x25, 2x15, rp 1x13/9/7
Pull-ups wide 4x6, rp 1x12/6, 1x10/4
Barbell row 1x12, 1x12, 3x10, ds 1x9/10
Deadlifts 1x12, 2x10
DB low row 4x6 back & forth nonstop
DB shrugs 1x22, 3x15
DB high row rp 1x15/10/7

Arms tomorrow.
Have to change my split because of work, tomorrow would usually be rest but that's now moved to Monday.

[Pushtoday]

Arm Pump tonight. Pretty mediocre session, just filling them up with blood.
SS: Close grip press w/ Standing DB curls 1x20/20, 1x15/15, 3x12/12
SS: Dips w/ Ezbar spider curls 3x10/12
SS: Ezbar French Press w/ Standing DB hammer curls 3x12/8

Calves & Cardio tomorrow.

[Pushtoday]

Calves & Cardio
Standing Single leg calf raises 4x10
Seated DB calf raises 3x20, rp 1x22/15
Standing calf raises rp 1x25/13, 1x21/13
Bike 20 mins

Chest tomorrow after work.

[Pushtoday]

Chest session tonight.
SS: Stretch push-ups w/ Incline DB flyes 3x15/10
Incline Bench press 1x15, 2x12, 1x10, 3x6, rp 1x12/4
Slight Incline DB Press 4x10, 1x15
Incline hex press 3x15

Back day tomorrow (if possible)

[Pushtoday]

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[Pushtoday]

Back session this a.m.
Seated Rear delt flyes 3x20
Pull-ups wide 3x8
Barbell rows 3x12
Deadlifts 1x10, 1x8, 3x5
SS: DB shrugs w/ DB high row 2x20/15

Pic is 2nd breakfast / post workout meal.
Cinnamon rolls & protein shake.



Tomorrow is a rest day.


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[Pushtoday]

Easter Dinner.

[Pushtoday]

Legs tonight.
Leg extensions 3x20
Lying leg curls 3x20
Squats 2x12, 1x10, 4x8, 1x15
SS: Goblet squats w/ Standing calf raises 3x10/25
Seated DB calf raises rest pause to 77 reps

Chest tomorrow.

[Pushtoday]

Chest work today.
SS: Stretch push-ups w/ Incline DB flyes 3x15/10
Incline Barbell Press 1x15, 2x12, 1x10, 4x6, rp 1x14/5
Slight incline DB press 3x12
Incline hex press 3x12

Shoulders tomorrow.

[Pushtoday]

Shoulders tonight.
Seated rear delt flyes 1x20, 1x15, 4x10
Seated front raises 2x15, 3x8
Standing heavy partials 1x12, 3x8, 1x12
Standing side laterals 1x20, 3x12, ds 1x12/12
DB shrugs 4x15, 1x20
DB Upright rows 3x12

Tomorrow will be either a rest day or Calves/Cardio.

[Pushtoday]

Just some calves and cardio (kinda)
Single leg calf raises 5x10
Seated DB calf raises 1x25, 3x20
Standing calf raises 3x25
Badminton with my kid. (Cardio)

Arms tomorrow after work.