Push's "New Year Same Me" 2020 Log

[Pushtoday]

Chest & Shoulders
Pec Dec 1x12, 2x10
Incline2 Barbell press 2x12, 1x10, 1x7
Incline1 DB press 2x12, 1x9
Machine shoulder press 3x12
Incline3 Smith press 3x10
Supported DB side laterals 3x12
Heavy partials 3x12
Reverse Pec Dec rest pause 1x12/8/6/4
Something light tomorrow.

[Pushtoday]

Bicep blast.
Seated DB hammer curls 1x12, 1x10, 1x9
Ezbar preacher curls 2x12, 1x10
Ezbar cable curls wide 2x12, 1x10
Rope cable curls 1x12, 1x8, 1x12

Chest & Shoulders tomorrow.

[Pushtoday]

Legs today.
Lying leg curls 3x12, 1x8
Leg extensions 3x12, 1x9
Bulgarian split squats 2x12, 1x10
Leg press 4x12
SS: Seated DB calf raises w/ standing calf raises 1x17/10, 1x13/12, 1x13/10
Machine leg press calf raises 1x15, 1x11, 1x9

[Pushtoday]

Back day:

SS: Stiff arm Pulldowns w/ Pulldowns wide 2x10/12, 1x8/8
Barbell row 1x12, 1x10, 1x8
SS: Supported KB high row w/ Barbell shrugs 1x12/12, 1x12/8, 1x10/10, 1x10/8
Supported DB rear delt flyes 3x12
Reverse Pec Dec 1x12, 1x10, 1x8

Started two weeks of 8-12 rep block.
Weight 180.6
Last week’s average daily macros: cals 3817, pro 203, carbs 418, fat 122


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[Pushtoday]

Triceps tonight.
Ezbar pushdowns 2x20, 1x15, ds 1x15/10
Smith close grip press 1x18, 1x16, 1x15, ds 1x14/9
Rope pushdowns 1x23, 2x15, rp 1x20/10

Probably no training next couple days, my kid is coming home from the Army to visit.

[Pushtoday]

Today was Chest & Shoulders.
Pec Dec 1x20, 1x17, 1x15
Incline2 Barbell press 1x20, 1x17, 1x15
Incline1 DB press 1x17, 2x15
Machine shoulder press 1x20, 1x17, 1x15
Incline3 smith press 1x15, 1x17, 1x15
Supported DB side laterals 1x22, 1x17, 1x15
Heavy partials 1x17, 2x15
Supported DB rear flyes 1x20, 2x15

Something light tomorrow.

[Pushtoday]

Tonight was Biceps.
Seated DB hammer curls 1x20, 1x18, 1x17, rp 1x12/5
Ezbar preacher curls 1x20, 2x15, 1x16
Ezbar cable curls wide 1x20, 2x15
Rope cable curls 1x15, 1x18, 1x25

Chest & Shoulders tomorrow.
Tonight's Dessert:

[Pushtoday]

Leg Day.
Lying leg curls 2x20, 1x15, rp 1x10/5/4
Leg extensions 1x20, 1x17, 1x15, rp 1x12/5
Leg press 2x20, 2x15
Bulgarian split squats 3x15
SS: Seated DB calf raises w/ standing calf raises 1x22/10, 1x15/10, 1x13/8
Machine leg press calf raises 1x17, 1x15, rp 1x12/5

Last Night's dinner:

[Pushtoday]

Back session today.
SS: Stiff arm Pulldowns w/ Pulldowns wide 3x10/15
Barbell row 2x20, 1x15, rp 1x14/4
SS: Supported KB high row w/ Barbell shrugs 3x15/15
Rack pulls 4x6 cluster set
Reverse Pec Dec 1x20, 1x14, 1x15, rp 1x10/5

Tomorrow is Leg Day.

[Bouncer]

Seems a bunch of my posts are missing.
So here's what I had posted:

8/5
Chest & Shoulders today.
Pec Dec 3x8
Incline2 Barbell press 1x8, 1x6, 2x3, 1x5
Incline3 DB press 1x6, 1x5, 1x4, 1x8
Smith Flat Bench press 1x8, 1x6, 2x3, 1x7
Supported DB side laterals 3x6
Heavy partials 3x6
Machine shoulder press 3x8
Reverse Pec Dec rest pause 1x15/10/7

8/6
Some bicep work tonight.
Seated DB hammer curls 3x8, 2x7
Ezbar preacher curls 2x8, 2x5, 1x6
Ezbar spider curls 1x8, 2x6
Rope cable curls 1x8, 2x6

8/7
Just some Calves & Cardio tonight.
SS: Seated DB calf raises w/ Standing calf raises 1x20/15, 1x18/12, 2x15/15
Single leg KB calf raises 3x5
Machine leg press calf raises 1x12, 1x8, 1x6, rp 1x7/3
Bike 20 mins

8/8
Triceps
Ezbar pushdowns 1x12, 4x8
Close grip pin press 2x8, 1x6, 2x5
Slight incline DB skull crushers 2x8, 1x7, 1x5
Rope pushdowns 1x9, 1x8, 1x7, 2x6
This was the last day of the strength block, tomorrow starts a 2 week block of 15-20 rep sessions.

8/9
Back work today.
SS: Stiff arm Pulldowns w/ Pulldowns wide 3x10/15
Cable low row neutral 3x15
Barbell row 3x15, rp 1x12/6
Rack pulls 1x10, cluster set 4x5
Barbell shrugs 1x20, 1x18, 1x15
Supported KB high row 3x15
Reverse Pec Dec 3x15

Last weeks #s.
Weight 177.2
Macros: cals 3704, pro 196, carbs 432, fat 111
Progress pics:



8/11
Leg session after work.
Leg extensions 1x20, 1x16, 1x15, rp 1x13/6
Lying leg curls 1x20, 1x18, rp 1x12/6
Leg press 1x20, 1x18, 1x16, 1x15
Bulgarian split squats 3x15
Seated DB calf raises 1x24, 1x18, 1x13
Machine leg press calf raises 1x20, 1x17, rp 1x13/6

Today was Chest & Shoulders
Pec Dec 1x20, 2x15
Incline2 Barbell press 1x20, 2x15, rp 1x13/3
Slight incline DB press 1x18, 1x16, 1x15
Incline3 smith press 1x20, 1x17, 1x15
Supported DB side laterals 1x20, 1x17, 1x15
Heavy partials 1x20, 1x18, 1x16
Machine shoulder press 3x15
Reverse Pec Dec rest pause 1x20/12/8/6

Biceps tomorrow.

looking good brother

[Pushtoday]

Weight 178.2 this morning.
Last week average daily Macros: Cals 3817, Pro 207, Carbs 428, Fat 117
Back session this morning, hopefully a nap, then Date night with the wife tonight. (our favorite Dinner/movie theater closed) So probably just dinner and drinks.

[Pushtoday]

Swelled up the triceps tonight after work.
Ezbar pushdowns 2x20, 1x16, rp 1x13/3
Smith close grip press 1x15, 1x17, 1x15, 1x15
Rope pushdowns 1x20, 1x15, 1x18, rp 1x15/6/4/4

No training tomorrow.

[Pushtoday]

Bicep Blast Tonight.
Seated DB hammer curls 2x20, 1x16, 1x15
Ezbar preacher curls 1x18, 1x16, 2x15
Ezbar cable curls wide 1x20, 1x17, 1x15, 1x20

Triceps tomorrow.

[Pushtoday]

Seems a bunch of my posts are missing.
So here's what I had posted:

8/5
Chest & Shoulders today.
Pec Dec 3x8
Incline2 Barbell press 1x8, 1x6, 2x3, 1x5
Incline3 DB press 1x6, 1x5, 1x4, 1x8
Smith Flat Bench press 1x8, 1x6, 2x3, 1x7
Supported DB side laterals 3x6
Heavy partials 3x6
Machine shoulder press 3x8
Reverse Pec Dec rest pause 1x15/10/7

8/6
Some bicep work tonight.
Seated DB hammer curls 3x8, 2x7
Ezbar preacher curls 2x8, 2x5, 1x6
Ezbar spider curls 1x8, 2x6
Rope cable curls 1x8, 2x6

8/7
Just some Calves & Cardio tonight.
SS: Seated DB calf raises w/ Standing calf raises 1x20/15, 1x18/12, 2x15/15
Single leg KB calf raises 3x5
Machine leg press calf raises 1x12, 1x8, 1x6, rp 1x7/3
Bike 20 mins

8/8
Triceps
Ezbar pushdowns 1x12, 4x8
Close grip pin press 2x8, 1x6, 2x5
Slight incline DB skull crushers 2x8, 1x7, 1x5
Rope pushdowns 1x9, 1x8, 1x7, 2x6
This was the last day of the strength block, tomorrow starts a 2 week block of 15-20 rep sessions.

8/9
Back work today.
SS: Stiff arm Pulldowns w/ Pulldowns wide 3x10/15
Cable low row neutral 3x15
Barbell row 3x15, rp 1x12/6
Rack pulls 1x10, cluster set 4x5
Barbell shrugs 1x20, 1x18, 1x15
Supported KB high row 3x15
Reverse Pec Dec 3x15

Last weeks #s.
Weight 177.2
Macros: cals 3704, pro 196, carbs 432, fat 111
Progress pics:



8/11
Leg session after work.
Leg extensions 1x20, 1x16, 1x15, rp 1x13/6
Lying leg curls 1x20, 1x18, rp 1x12/6
Leg press 1x20, 1x18, 1x16, 1x15
Bulgarian split squats 3x15
Seated DB calf raises 1x24, 1x18, 1x13
Machine leg press calf raises 1x20, 1x17, rp 1x13/6

Today was Chest & Shoulders
Pec Dec 1x20, 2x15
Incline2 Barbell press 1x20, 2x15, rp 1x13/3
Slight incline DB press 1x18, 1x16, 1x15
Incline3 smith press 1x20, 1x17, 1x15
Supported DB side laterals 1x20, 1x17, 1x15
Heavy partials 1x20, 1x18, 1x16
Machine shoulder press 3x15
Reverse Pec Dec rest pause 1x20/12/8/6

Biceps tomorrow.

[Erod13]

It was delicious.
I’m assuming your cutting if you’ve got 4 lbs to go before your cheat. Whats the goal?



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To get back to where I was before all the injuries and the torn achillies. From there, reassess and see if Im ready to do a clean bulk and up my dosage