Push's "New Year Same Me" 2020 Log

[Pushtoday]

Triceps tonight after work.
Ezbar pushdowns 3x12, 1x9
Close grip pin press 3x12, 1x10, 1x8
DB skull crushers 2x12, 1x7, 1x8
Rope pushdowns 1x12, 2x10, ds 1x10/10

Probably rest day tomorrow....we'll see.

[Pushtoday]

Biceps tonight.
Seated DB hammer curls 3x12, 1x10
Incline DB curls 1x10, 2x9, 1x8
DB concentration curls 1x12, 1x10, 2x8
Rope cable curls 1x12, 2x10, rp 1x8/4

Triceps tomorrow night.

[Pushtoday]

Chest & Shoulders
Pec Dec 3x12
Incline2 Barbell press 1x12, 3x10, 1x7
Incline3 DB press 2x12, 1x11
Smith flat press 2x12, ds 1x6/6/8
Supported DB side laterals 1x12, 3x10
Machine shoulder press 3x10
Heavy partials 3x12
Cable side laterals 2x10, 1x8

Biceps tomorrow.

11 weeks in on the EQ another 6-7 weeks left.
Strength is definitely going up.
Cals are now 3300+ each week.
Weight was 174 this morning.

[Pushtoday]

Tonight was legs.
Lying leg curls 3x12, 2x10
Leg extensions 4x12, 1x9
Leg press 5x12
Bulgarian split squats 1x12, 3x10
Machine leg press calf raises 2x12, 2x9

Tomorrow is Chest & Shoulders.

[Pushtoday]

Thursday:
Biceps
Seated DB hammer curls 2x12, 2x10
Ezbar spider curls 1x12, 2x10, 1x9
Ezbar preacher curls 2x10, 2x9
Seated Incline DB curls 3x12, 1x8

Friday:
Triceps
Ezbar pushdowns 3x12, 1x8
Close grip pin press 2x12, 1x10, 1x9, 1x8
DB skull crushers 3x12, 1x11
Rope pushdowns 1x12, 1x10, 1x8, ds 1x8/8

Saturday:
Cardio. Bike 30 mins.

Yesterday:
Back Day
SS: Stiff arm Pulldowns w/ Pulldowns shovel 2x12/12, 1x10/10, 1x10/7
Cable row OH 1x12, 1x9, 1x8
1 arm DB low row 1x12, 1x10, 1x9
Rack pulls 2x12, 1x8, 1x6
Supported KB high row 1x12, 1x10, 1x9
Barbell shrugs 3x12
Reverse Pec Dec 2x12, rp 1x10/6

Today:
Abs, Calves, Cardio
SS: Ab wheel rollouts w/ Roman chair knee raises 4x12/12
Single leg DB calf raises 1x12, 1x10, 2x8, 2x6
Seated DB calf raises 4x15
Bike 5 mins sprint

Legs tomorrow.

[Pushtoday]

Calves/Abs/Cardio
Giant set X4 Rounds
Ab wheel rollouts 10
Seated DB calf raises 15
Roman chair knee raises 10
Seated DB calf raises 15

Bike 20 mins

Biceps tomorrow.

[Pushtoday]

Today was Chest & Shoulders.
Pec Dec 3x12
Incline2 Barbell Press 4x12, rp 1x8/2
Incline3 DB press 3x12
Smith Flat Press 1x12, 2x10, rp 1x15/8
Supported DB side laterals 1x12, 3x10
Machine shoulder press 4x11-12
Cable side laterals 3x10

Calves, Abs, Cardio, or some combination of those tomorrow after work.

[Pushtoday]

Legs after we got home from the beach.
Lying leg curls 4x12, rp 1x8/5
Leg extensions 4x12, 1x10
Leg press 4x12, rp 1x10/5
Bulgarian split squats 1x12, 3x10
Machine leg press calf raises rest pause 1x25/11, 1x12/6, 1x12/5, 1x9/4, 1x12/5

Tomorrow will be Chest & Shoulders.

[Pushtoday]

Slab Work Today.
SS: Stiff arm Pulldowns w/ Pulldowns shovel grip 2x12/12, 2x12/10
Cable row OH 2x12, 1x9
DB low row 1x12, 1x10, 1x9
Rack pulls 2x12, 2x10
SS: Supported KB high row w/ Barbell shrugs 1x12/10, 1x12/8, 1x12/15
Reverse Pec Dec 2x12, rp 1x10/5
No training tomorrow.

[Pushtoday]

Triceps, Calves, and Cardio
Ezbar Pushdowns 1x25, 2x20, 1x17, 2x15
Smith close grip pin press 2x20, 3x15
Rope pushdowns 3x15
DB skull crushers 1x20, 2x15

Machine leg press calf raises rp 1x23/11, 1x14/9, 1x10/7, 1x10/7
Bike 20 mins

This was the end of the 15-20 rep block, next two weeks will be 8-12 rep block.
Back Day tomorrow.

[Pushtoday]

Biceps
Rope hammer curls 3x20, 1x17, 1x15, rp 1x14/7
Ezbar spider curls 1x20, 1x18, 1x15
Ezbar preacher curls 1x17, 1x16, 1x17
Incline4 DB curls 1x20, 1x16, 1x20

Cardio & Triceps tomorrow.

[Pushtoday]

Chest & Shoulder session.
Pec Dec 3x20
Incline2 Barbell press 1x20, 3x15, rp 1x15/4
Incline3 DB press 2x15, rp 1x15/7
Incline3 Cable flyes 3x15
Smith shoulder press 2x15, 1x13, rp 1x11/4
Supported DB side laterals 1x20, 2x15, rp 1x20/10
Heavy partials 1x20, 1x18, 1x17

Either a light accessory day tomorrow or a rest day.

[Pushtoday]

Leg Session after work.
Lying leg curls 3x20, rp 1x15/6
Leg extensions 3x15, 1x14/6
Leg press 2x20, 3x15, ds 1x20/15
Bulgarian split squats 3x15
Machine leg press calf raises 1x20, 1x18,1x15, rp 1x15/7

Chest & Shoulders tomorrow.

[Pushtoday]

Calves & Abs tonight.
Giant set x5 rounds:
Seated DB calf raises 15
Ab wheel rollouts 10
Seated DB calf raises 15
Roman chair knee raises 10

Single leg DB calf raises 3x10

Legs tomorrow

[Pushtoday]

Back day today.
SS: Stiff arm pullovers w/ Pulldowns shovel grip 1x20/20, 1x15/15, 1x12/10, 1x10/8
Barbell row 1x18, 2x15, 1x17
Rack pulls 3x15
SS: Supported KB high row w/ barbell shrugs 1x15/15, 3x12/12
Reverse Pec Dec 3x15

Calves & Abs tomorrow.

Update: Added Mk-677 20mg split dose daily.
Last week's averages:
Weight 168.8
Macros cals 3340, pro 193, carbs 348, fat 112