Announcement

Collapse
No announcement yet.

Push's "New Year Same Me" 2020 Log

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

  • Triceps tonight.
    Smith close grip press 1x15, 2x8, cluster set 4x5 20 sec rest
    SS: Vbar pushdowns w/ rope overhead extensions 2x12/12, 1x12/10, 1x10/10
    Rope pushdowns rp 1x15/7, ds 1x8/8/10
    No training tomorrow.

    So this was the last training session of the 12 week block.
    June 14 - June 27 was 2 week deload.
    June 28 - July 10 was 2 weeks of 15-20 reps
    July 11 - July 25 was 2 weeks of 8-12 reps
    July 26 - August 8 was 2 weeks of 4-8 reps
    August 9 - August 22 was 15-20 reps
    August 23 - Sept 5 was 8-12 reps
    Sept 6 - Sept 19 was 4-8 reps
    and Sept 20 - Sept 26 will be a deload week.

    Comment


    • Pull Day (deload)
      Deload:
      Pulldowns shovel grip 1x12, 1x10, 1x8
      Barbell row 1x12, 1x10, 1x8
      Barbell shrugs 1x12, 2x10
      KB high row 3x10
      Straight bar cable curls 2x12, 2x8
      Rope hammer curls 4x10
      Reverse Pec Dec 1x12, 1x10, 1x8
      Machine leg press calf raises 1x15, 1x12, 3x10
      No training tomorrow.

      Weight 182.6
      Last week daily macros averages: cals 3663, pro 180, carbs 430, fat 121

      Comment


      • Legs: Deload
        Lying leg curls 1x12, 1x10, 1x8
        Leg extensions 1x15, 1x12, 1x10, 1x8
        Leg press 2x15, 1x12
        Machine leg press calf raises 1x12, 1x10, 1x8, 1x12

        Chest & Triceps tomorrow.

        Comment


        • Chest & Triceps: Deload
          Incline2 Barbell press 1x15, 1x12, 1x8
          Incline3 DB press 1x15, 2x12
          Smith Flat Bench press 1x15, 1x12, 1x8
          Vbar pushdowns 1x15, 1x10, 1x8
          Rope pushdowns 2x8, 1x12

          Probably just cardio tomorrow.

          Comment


          • Shoulders: Deload
            Reverse Pec Dec 1x15, 1x12, 1x10
            Machine shoulder press 1x15, 2x10
            Supported DB side laterals 2x15, 1x10
            Heavy partials 3x8
            Machine shoulder press neutral 1x12, 2x10

            Last Deload session.
            No training tomorrow.

            Comment


            • New program is less volume, but still progressive overload based.
              2 working sets to absolute failure per exercise. (except calves & when I incorporate cluster sets)
              Warm up/work up sets to get to working set weight.
              Goal is to beat logbook by weight or reps each week.
              (Working weight Goal is to fail within the predetermined rep range for each exercise)

              Back Day
              Pulldowns shovel 1x15, 1x12
              Barbell rows 1x14, 1x11
              Barbell shrugs 1x15, rp 1x8/4
              Supported KB high row 1x15, 1x13
              Rear DB flyes 1x25, 1x20
              Reverse Pec Dec 1x15, 1x9
              Machine leg press calf raises rest pause 1x11/4, 1x10/5, 1x6/4

              Weight: 183.8
              Last week daily Macros average: cals 3647, pro 197, carbs 423, fat 116
              I have added NPP with my low dose test.

              Comment


              • Biceps
                Seated DB hammer curls 1x16, 1x11
                Ezbar preacher curls rest pause 1x10/3, 1x9/3
                Rope cable curls 1x18, 1x16
                Ezbar cable curls wide 1x14, 1x11

                Legs tomorrow.

                Comment


                • Legs tonight.
                  Lying leg curls 1x20, 1x11
                  Leg extensions 1x21, 1x15
                  Leg press 1x23, rp 1x20/9
                  Single leg machine leg press 1x12, 1x14
                  Machine leg press calf raises 1x15, 1x11, ds 1x9/6/6/7

                  Chest & Triceps tomorrow.

                  Comment


                  • Chest & Triceps
                    Incline2 Barbell press 1x14, 1x11
                    Incline3 DB press 1x15, 1x10
                    Smith Flat Bench press 1x11, 1x14
                    Rope pushdowns 1x18, 1x10
                    Vbar pushdowns 1x10, 1x12
                    Rope overhead extensions 1x15, ds 1x13/10/15

                    Calves & Cardio tomorrow.

                    Comment


                    • Calves and Cardio tonight.
                      Single leg DB calf raises 1x20, 1x17, 1x12, 1x10
                      Seated DB calf raises 3x15
                      Bike 20 mins

                      No training tomorrow.

                      Comment


                      • Shoulders
                        Cable side laterals 2x12, 1x10 (Just a warmup)
                        Smith shoulder pin press 1x17, rp 1x13/5
                        Supported DB side laterals 1x25, 1x21
                        Machine shoulder press neutral 1x19, 1x15
                        Seated Incline DB front raises 1x16, 1x15
                        Heavy partials 1x18, 1x15


                        I really underestimated the weights for my working sets today.
                        First full week of this program is wrapped up, I have a better idea of weights going into next week for each session.
                        No direct rear delt work because tomorrow is Back Day

                        Comment


                        • Back Day.
                          Stiff arm Pulldowns 2x10, 1x8 (warmup)
                          Pulldowns shovel grip 1x17, 1x10
                          Barbell row 1x18, 1x12
                          Barbell shrugs 1x20, 1x10
                          Supported KB high row 1x15, 1x12
                          Reverse Pec Dec 1x14, 1x13
                          Rear delt DB flyes 1x23, 1x20
                          Machine leg press calf raises rest pause 1x15/8, 1x8/5, 1x7/4, 1x15/8

                          Weight: 183
                          Last Week Daily Macros: cals 3413, pro 199, carbs 388, fat 98
                          Tomorrow is Biceps.

                          Comment


                          • Biceps
                            Seated DB hammer curls 1x16, 1x12
                            Ezbar preacher curls 1x11, 1x8
                            Rope cable curls 1x19, 1x15
                            Ezbar cable curls wide 1x17, rp 1x15/7 (switch to flat bar next session)

                            Legs Tomorrow.

                            Comment


                            • Leg Day
                              Lying leg curls 1x15, rp 1x12/5
                              Leg extensions 1x22, rp 1x12/5
                              Leg press 1x19, 1x16
                              Single leg machine leg press 1x15, 1x17
                              SS: Seated DB calf raises w/ standing calf raises 1x25/12, 1x19/10, 1x18/9
                              Chest & Triceps tomorrow.

                              Comment


                              • Chest & Triceps today.
                                Incline2 Barbell press 1x12, 1x14
                                Incline3 DB press 1x13, 1x10
                                Smith flat press 1x11, 1x12
                                Incline3 cable flyes 1x15, 1x12
                                Rope pushdowns 1x15, rp 1x11/4
                                Vbar overhead extensions 1x22, 1x16
                                Vbar pushdowns rest pause 1x7/3, 1x10/4

                                I was able to increase weight on all the chest exercises, and one of the tricep exercises.
                                However there was an absolute loss of power on the last exercise. (supposed to be 10-15 reps)
                                Calves and Cardio tomorrow.

                                Comment

                                Working...
                                X