Announcement

Collapse
No announcement yet.

Push's "New Year Same Me" 2020 Log

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

  • 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.

    Comment


    • 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.

      Comment


      • 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.

        Comment


        • 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.

          Comment


          • 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.

            Comment


            • 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.

              Comment


              • 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.

                Comment


                • 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.

                  Comment


                  • 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.

                    Comment


                    • Tonight was Calves and Cardio.
                      Standing single leg DB calf raises 2x10, 3x8
                      SS: Seated DB calf raises w/ Standing calf raises 3x15/12
                      Machine leg press calf raises 1x19, 1x12, 1x10
                      Bike 20 mins

                      Tomorrow starts a 2 week lower rep strength block.

                      Comment


                      • Back work today.
                        (Warmup SS: Stiff arm Pulldowns w/ Pulldowns shovel grip 3x8/8)
                        Pulldowns shovel grip 2x8, 4x5
                        Cable row OH 1x8, 1x6, 2x4, 1x5
                        1 arm DB low row 1x8, 3x6
                        Rack pulls 4x6
                        Barbell shrugs 4x6
                        Supported KB high row 3x6, 1x8
                        SS: Reverse Pec Dec w/ Seated rope face pulls 1x8/12, 2x8/8

                        Abs and Cardio tomorrow.

                        Comment


                        • Weight this morning 174.2
                          Last week's daily averages: Cals 3494, pro 197, carbs 386, fat 116

                          Comment


                          • Abs, Calves, Cardio tonight.
                            Tri-set x5 rounds
                            Roman chair knee raises 10
                            Standing calf raises 20
                            Ab wheel rollouts 10

                            Bike 20 mins

                            Leg Day after work tomorrow.

                            Comment


                            • Leg Session tonight.
                              Lying leg curls 2x8, 2x7, rp 1x5/2
                              Leg extensions 3x8, 1x7, 1x6
                              Leg press 3x8, 1x9, 1x8
                              Bulgarian split squats 1x8, 4x6
                              Machine leg press calf raises 1x12, 2x9, 2x6

                              Chest Day tomorrow.

                              Click image for larger version

Name:	61766717553__21BF6870-A879-4723-8F64-B18B614F515B.JPG
Views:	38
Size:	102.5 KB
ID:	1001740

                              Comment


                              • Today was Chest & Shoulders
                                Pec Dec 2x8, 2x6
                                Incline2 Barbell press 1x8, 1x6, 4x4
                                Incline3 DB press 1x8, 3x6
                                Smith Flat Bench press 1x8, 1x5, 2x4, 1x6
                                Supported DB side laterals 2x8, 3x6
                                Heavy partials 4x8
                                Machine shoulder press 3x8, 1x6
                                Reverse Pec Dec rp 1x10/8/8/7

                                Tomorrow is Biceps after work.

                                Comment

                                Working...
                                X