Bigger, Heavier, Stronger, but softer...
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Push's "New Year Same Me" 2020 Log
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Chest & Triceps this morning.
Incline2 Barbell press 1x6, 1x15
Incline3 DB press 1x16, 1x19
Smith flat press 1x11, 1x12
Standing cable flyes 1x18, 1x16
Rope pushdowns 1x15, 1x14
SS: Vbar pushdowns w/ overhead cable extensions 2x12/15
Big Miss on the first movement, I only got 6 with the same weight that I got 9 with last week.
Not sure why but every other movement I was able to move up in weight or add reps, even the backoff set of Incline Barbell I got one more rep than last week.
Calves and abs tomorrow.
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Back & Calves
Stiff arm Pulldowns 3x12
Pulldowns shovel grip 1x14, rp 1x12/6
Barbell row 1x12, 1x15
1 arm DB low row 1x11, 1x8
Supported DB high row 1x12, 1x10
Rear delt DB flyes 1x18, 1x15
Barbell Shrugs 1x20, ds 1x18/15
Machine leg press calf raises 1x12, 1x10, 1x8, 1x7
Weight 185.4
Last weeks daily average macros: Cals 3468, pro 190, carbs 395, fat 110
Biceps tomorrow.
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Legs tonight.
Lying leg curls 1x15, rp 1x10/5, ds 1x9/9
Leg extensions 1x17, rp 1x12/8, ds 1x10/6
SS: Seated DB calf raises w/ standing calf raises 2x15/10, 1x12/8, 1x17/10
Machine leg press calf raises 1x10, 2x6
No Leg press tonight, very angry hip today.
Chest & Triceps tomorrow.
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Chest & Triceps today.
Incline2 Barbell press 1x9, 1x14
Incline3 DB press 1x15, 1x18
Smith flat press 1x12, ds 1x11/13
Standing cable crossover 1x23, 1x18
Rope pushdowns 1x14, ds 1x12/8
SS: Vbar pushdowns w/ overhead cable extensions 1x11/20, 1x14/18
Got back to 9 reps on the Incline Barbell, and then went up in weight on the incline DB.
Added reps on the other 2 chest movements, but lost a rep on the tricep pushdowns.
Shoulders tomorrow so just raises and laterals, probably no pressing.
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Back Day:
Stiff arm Pulldowns 2x10, 1x12
Pulldowns shovel grip 1x13, rp 1x12/5
Barbell row 1x13, 1x17
1 arm DB Low row 1x10, 1x8
Supported DB high row 1x15, 1x10
Barbell shrugs 1x15, ds 1x12/20
Reverse Pec Dec 1x12, 1x10
Weight: 186.8
Last week's daily macro averages: cals 3367, pro 194, carbs 385, fat 108
Legs and Biceps tomorrow.
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Legs & Biceps today:
Lying leg curls 1x16, rp 1x13/5, ds 1x10/8
Leg extensions 1x16, rp 1x13/6, ds 1x11/6
Seated DB calf raises rest pause to 50 reps
Machine leg press calf raises (1/2 rep then full rep = 1 rep) rest pause to 25 reps
Seated DB hammer curls 1x13, 1x10
Ezbar preacher curls 1x11, 1x8
Rope cable curls 1x14, 1x15
Narrow grip cable curls 1x13, 1x16
No training tomorrow.
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