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Push's "New Year Same Me" 2020 Log

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  • Calves & Cardio tonight.
    Single leg DB calf raises 1x18, 1x14, 1x12
    Seated DB calf raises 1x20, 1x17, 1x15
    Bike 20 mins

    Shoulders tomorrow.

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    • Shoulders tonight.
      Cable side laterals 1x15, 1x12, 1x10 (warmup)
      Smith shoulder pin press 1x14, rp 1x15/5
      Supported DB side laterals 1x20, 1x15
      Machine shoulder press neutral 1x16, 1x16
      Heavy partials 1x15, 1x13
      Reverse Pec Dec 1x17, 1x14

      No training tomorrow.

      Comment


      • Back Day.
        Stiff arm Pulldowns 3x12 (warmup)
        Pulldowns shovel grip 1x12, 1x14
        1 arm DB low row 1x14, 1x15
        Seated DB shrugs 1x17, 1x19
        Supported DB high row 1x11, 1x12
        Rear delt DB flyes 1x25, 1x20
        Cable row neutral 1x19, rp 1x14/5
        Machine leg press calf raises 1x12, 1x10, 1x7

        I somehow pissed my hip off to the point that i'm limping pretty good and any lateral movement causes pain. That being the case I didn't do any Barbell movements today.
        Biceps tomorrow.

        Weight 185.2
        Last Week's daily macros: Cals 3415, Pro 192, Carbs 393, Fat 106

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        • Just biceps:
          Seated DB hammer curls 1x14, 1x12
          Ezbar preacher curls 1x11, 1x8
          Rope cable curls 1x17, 1x14
          Narrow grip cable bar curls 1x16, 1x10

          Hopefully Legs tomorrow.

          Comment


          • Legs tonight.
            Lying leg curls 1x13, rp 1x14/7
            Leg extensions 1x20, 1x13
            Leg press 1x26, rp 1x21/12 (low & narrow)
            SS: Seated DB calf raises w/ Standing calf raises 1x22/12, 1x16/10, 1x15/10
            Machine leg press calf raises 1x10, 2x7

            Curls & extensions both went up in weight, however I was extra cautious with the press. I went with less weight and my feet low on the plate and closer together, to try to lessen the stress on my hips.

            Chest & Triceps tomorrow

            Comment


            • Chest & Triceps
              Incline2 Barbell press 1x9, 1x15
              Incline3 DB press 1x15, 1x22
              Smith flat press 1x14, 1x20
              Incline4 cable pec flyes 1x12, 1x15
              Rope pushdowns 1x15, 1x14
              Vbar pushdowns 1x14, 1x16
              Overhead cable extensions 1x15, 1x45

              Went up in weight on my incline barbell. Was able to get a couple more reps on the incline DB and smith flat press, so weight will go up on those movements next week.
              Tricep exercises went up in either reps or weight also.
              Messing with different handles on the Overhead extensions, I'll probably stick with the straight bar, slightly wider grip similar to a french press. (doesn't stress my shoulders)

              Probably Calves and Abs tomorrow.

              Comment


              • Just some Calves & Abs tonight.
                SS: Single leg DB calf raises w/ Ab wheel rollouts 3x15/12, 1x10/12
                SS: Seated DB calf raises w/ Roman chair knee raises 1x20/10, 1x18/10, 1x15/10

                No training tomorrow.

                Comment


                • Shoulders tonight.
                  Cable side laterals 3x10, 1x15
                  Smith shoulder pin press 1x10, rp 1x17/6
                  Supported DB side laterals 1x20, 1x18
                  Machine shoulder press neutral 1x13, 1x17
                  Heavy partials 1x15, 1x12
                  No direct rear delt work because of tomorrow being back day.

                  Comment


                  • Back session.
                    Pulldowns shovel grip 1x12, rp 1x13/5
                    Barbell row 1x16, 1x12
                    1 arm DB Low Row 1x12, 1x11
                    Supported DB high row 1x15, 1x12
                    Barbell shrugs 1x20, rp 1x20/10
                    Reverse Pec Dec rest pause 1x10/5, 1x15/8

                    Weight 185
                    Last weeks daily macros: cals 3503, pro 198, carbs 409, fat 100
                    Biceps tomorrow.

                    Comment


                    • Biceps tonight.
                      Seated DB hammer curls 1x12, 1x14
                      Ezbar preacher curls 1x12, 1x9
                      Rope cable curls 1x17, 1x20
                      Narrow grip cable curls 1x15, 1x19

                      Legs tomorrow.

                      Comment


                      • no pics in awhile. you sure you haven't just been lifting donuts? :D

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                        • Originally posted by Bouncer View Post
                          no pics in awhile. you sure you haven't just been lifting donuts? :D
                          You're right. It's mainly because I'm not very lean. But weight is going up and so is strength. Just not very happy with the "Look".

                          Comment


                          • Legs tonight,
                            Lying leg curls 1x14, rp 1x15/7
                            Leg extensions 1x20, rp 1x13/6
                            Leg press 1x24, rp 1x23/14 (low & narrow foot placement)
                            SS: Seated DB calf raises w/ standing calf raises 2x20/10, 1x18/10
                            Machine leg press calf raises 1x12, 1x8, 1x7

                            Chest & Triceps tomorrow.

                            Comment


                            • Originally posted by Pushtoday View Post

                              You're right. It's mainly because I'm not very lean. But weight is going up and so is strength. Just not very happy with the "Look".
                              i feel ya brother. always struggled with the conflict of putting on size versus losing a bit of the beach build.

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                              • Soft...

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