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Push's "New Year Same Me" 2020 Log

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  • #31
    Back Day
    Lat Pulldowns wide 2x15, 3x9-10
    Straight arm lat pulldowns 3x12
    Cable low row neutral 1x12, 2x8, ds 1x8/8/10
    Barbell row 2x12, 3x8, 1x12
    Supported KB high row 3x12, rp 1x15/9/6
    Extra wide Pulldowns (lean back) 2x15, 3x10
    Reverse Pec Dec 3x10
    Smith incline press 1x15, 2x10, rp 1x8/6/4

    Busy work week coming up, minimal training. :(

    Comment


    • #32
      After 4 days off....
      Push session:
      Pec Dec 1x15, 3x10
      Slight incline DB press 1x15, 1x12, 3x10
      Smith incline press 1x15, 2x6, 1x15
      Standing cable crossovers 1x15, 1x12, ds 1x10/12
      SS: Machines shoulder press neutral w/ DB side laterals 1x15/10, 1x12/8, 1x10/8, 1x7/12, 1x12/12
      SS: Ezbar pushdowns w/ reverse grip pushdowns 2x12/10, 1x8/8
      Rope pushdowns ds 1x7/6/11, 1x8/5/8, 1x6/6/12

      Gonna try to get a pull session in tomorrow.

      Comment


      • #33
        Pull session.
        SS: Straight arm Pulldowns w/ Pulldowns neutral 1x12/12, 3x8/8
        Cable low row neutral 3x10, rp 1x7/5
        Barbell row 2x12, 3x7, 1x15
        Supported KB high row 4x10
        SS: Pulldowns extra wide ( lean back ) w/ DB shrugs 3x12/10
        SS: Standing alt DB hammer curls w/ seated DB curls 1x10/12, 1x8/10, 1x7/9, 1x8/9
        Rope hammer curls rp 1x13/8/7
        Straight bar cable curls ds 1x8/7/10

        Probably wont be able to train again til Sunday..but of course i'll try to squeeze something in if possible.

        Comment


        • #34
          High Rep Legs and Arms.
          Leg extensions 5x20
          SS: Leg press w/ smith standing calf raises 1x25/10, 1x20/10, 3x15/10
          SS: Lying leg curls w/ Standing single leg KB calf raises 4x20/10
          SS: Vbar pushdowns w/ rope hammer curls 1x25/25, 1x20/20, 3x15/15, 1x20/20
          SS: Ezbar skull crushers w/ standing DB hammer curls 1x20/20, 3x15/15, 1x20/20
          SS: Rope pushdowns w/ Ez bar cable curls 3x20/15

          Shoulders tomorrow.

          Comment


          • #35
            Shoulder Day.
            Reverse Pec Dec 2x15, 1x12, rp 1x12/5
            Smith shoulder press 1x15, 1x12, 3x8, rp 1x11/4
            SS: Heavy partial laterals w/ light partials 3x10/15, 1x12/20
            SS: seated front raises w/ Ezbar upright rows 3x8/8
            DB shrugs 3x12
            Cable rear delt flyes 3x12

            Hopefully Chest tomorrow.
            I've been gradually cutting cals back each week, and I'm down to 171 this morning.
            Now i'll just level off and try to stick around this weight and see if I can add some lean tissue.
            Switching from test 400 to sust 250.

            Comment


            • #36
              Chest work tonight.
              Pec Dec 1x15, 1x12, 1x10, rp 1x10/6/4
              Smith slight incline press 1x15, 1x12, 6x6, rp 1x15/6
              Machine chest press 1x12, 3x10, 1x12
              Standing cable crossover 1x15, 1x12, 1x8, 1x7, 1x9, 1x15

              No training tomorrow.

              Comment


              • #37
                Back Day.
                SS: Stiff arm Pulldowns w/ Pulldowns shovel grip 1x15/15, 1x12/12, 3x8/8
                Cable low row neutral 3x12
                Barbell row 1x12, 3x8, 1x12
                One arm DB low row 3x10
                Supported KB high row 4x12
                DB shrugs rp 1x20/15/12/10/10
                Reverse Pec Dec 1x15, 1x12, rp 1x10/5/3

                Probably legs tomorrow after work.

                Comment


                • #38
                  Some Leg Work tonight.
                  SS: Leg extensions w/ standing calf raises 5x20/15
                  SS: Machine leg press w/ leg press calf raises 3x15/12
                  SS: Leg press w/ seated DB calf raises 3x12/15, 1x20/15
                  SS: Lying leg curls w/ Standing KB calf raises 3x20/9

                  Not sure if I'll get to train tomorrow.

                  Comment


                  • #39
                    Short on time Arm Pump after work.
                    SS: Vbar pushdowns w/ straight bar cable curls 1x25/20, 3x20/15
                    SS: Ezbar slight incline skull crushers w/ DB hammer curls 1x20/18, 1x17/15, 1x15/13
                    SS: rope pushdowns w/ Ezbar cable curls 1x20/20, 1x15/15, 1x12/12

                    Hopefully Shoulders tomorrow after work.

                    Comment


                    • #40
                      Shoulders tonight.
                      Reverse Pec Dec 3x15, rp 1x12/8
                      Machine shoulder press (reversed) 1x15, 1x12, 1x10
                      Machine Shoulder Press 3x12
                      SS: Heavy partials w/ seated side laterals 3x10/12
                      SS: DB shrugs w/ Ezbar upright rows 3x8/10
                      Supported Rear DB flyes 3x12

                      Chest tomorrow.

                      Comment


                      • #41
                        Chest and...
                        Pec Dec 4x12
                        Slight incline DB press 4x12, 1x10
                        Smith incline press 3x12, rp 1x6/3
                        Standing cable crossover 1x15, 1x12, 1x10, 1x13, 1x18
                        SS: Reverse grip pushdowns w/ rope cable hammer curls 1x20/15, 1x15/12, 1x12/10, 1x10/10

                        Maybe legs tomorrow.

                        Comment


                        • #42
                          Legs

                          SS: Leg Extensions w/ standing calf raises 1x30/20, 3x20/15
                          SS: Leg press w/ leg press calf raises 1x20/15, 1x15/10, 1x12/10, 1x15/10, 1x20/15
                          SS: Lying leg curls w/ KB one leg calf raises 3x20/10




                          Sent from my iPhone using Tapatalk

                          Comment


                          • #43
                            Back Day
                            SS: Pulldowns wide w/ rope straight arm Pulldowns 1x15/10, 1x12/10, 3x8/8
                            Cable low row shovel 1x12, 1x10, rp 1x8/4, 1x9/6
                            Barbell row 1x12, 4x9, 1x15
                            Supported KB high row 1x18, 1x12, 1x10, 1x10
                            Barbell shrugs 1x15, 3x9, 1x15
                            Reverse Pec Dec rp 1x13/7, 1x11/6/3

                            Arm Day after work tomorrow.

                            Comment


                            • #44
                              Arm session after work.
                              Smith Close grip press 1x15, 1x12, 3x8, rp 1x6/3, 1x12/6
                              SS: Ezbar pushdowns w/ reverse grip pushdowns 1x20/15, 1x15/10, 1x12/8
                              D Handle pushdowns 2x15, rp 1x15/10
                              Seated DB curls 2x15, 2x10, 2x8, 1x9, 1x12
                              Rope hammer curls 1x14, 1x8, ds 1x12/8

                              Hopefully legs or shoulders after work tomorrow.

                              Comment


                              • #45
                                Leg Blast after work.
                                SS: Leg extensions w/ standing one leg KB calf raises 4x20/10
                                SS: Leg press w/ leg press calf raises 1x20/15, 1x20/10, 3x15/10, 1x20/15, 1x25/15
                                SS: Lying leg curls w/ Standing calf raises 3x20/12

                                Chest & Shoulders tomorrow.

                                Comment

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