Push's "New Year Same Me" 2020 Log

[Pushtoday]

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.

[Pushtoday]

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.

[Pushtoday]

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.

[Pushtoday]

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.

[Pushtoday]

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

[Pushtoday]

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.

[Pushtoday]

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

[Pushtoday]

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.

[Pushtoday]

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

Shoulders tomorrow.

[Pushtoday]

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.

[Pushtoday]

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.

[Pushtoday]

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.

[Pushtoday]

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.

[Pushtoday]

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

[Pushtoday]

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

No training tomorrow.