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Push's "New Year Same Me" 2020 Log

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  • Arm Blast tonight.
    SS: Seated DB curls w/ EZ bar skull crushers 1x20/25, 1x15/20, 1x15/15, 1x10/12, 1x10/12
    SS: Vbar pushdowns w/ Rope cable curls 1x20/20, 1x20/15, 1x15/12, 1x12/12, 1x10/12
    SS: Ezbar spider curls w/ rope pushdowns 1x15/20, 1x10/10, 1x10/10, 1x13/17


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      • Back Day
        Pull-ups wide 4x8
        Hex bar deadlifts 5x8
        Barbell row 1x15, 4x12
        Pulldowns shovel 1x15, 1x8, rp 1x12/7
        Cable row neutral rp 1x12/8/5, ds 1x8/8
        SS: Barbell shrugs w/ Supported KB high rows 4x15/12

        No training tomorrow.

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        • Leg Session last night.
          SS: Lying leg curls w/ single leg calf raises 4x20/10
          Leg press 1x30,3x20, ds 1x20/15/25
          Squats 1x15, 3x10
          Bulgarian split squats 3x12
          Leg extensions single leg 4x15
          Machine leg press calf raises 1x16, 1x12, 1x10, 1x12, 1x17

          Chest Day today.
          Pec Dec 1x21, 1x15, 1x12, 1x9, rp 1x12/6
          Incline DB press 1x15, 1x12, 4x9, 1x8, rp 1x14/6
          Incline Barbell press 4x12
          Smith slight incline rp 1x12/6, 1x6/3, ds 1x9/15
          Standing cable crossover 1x20, 1x12, 1x20

          Shoulders tomorrow.

          Switched to Test E & EQ for a little while.

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          • Shoulder work tonight.
            Reverse Pec Dec 1x20, 3x15
            Seated smith shoulder press 1x20, 4x10
            Cable side laterals 2x15, 4x10, 1x15
            SS: Seated front raises w/ DB shrugs 1x20/20, 1x12/10, 3x8/8

            Arms tomorrow.

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            • Arm work tonight.
              SS: Ezbar cable curls w/ Ezbar pushdowns 2x20/25, 2x15/20, 1x12/15, 1x12/15
              SS: Smith close grip press w/ Standing DB hammer curls 1x15/12, 3x10/8
              Ezbar spider curls 1x15, 3x10, rp 1x12/4
              Rope pushdowns 1x20, 1x15, 4x12

              Rest tomorrow.

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              • Rest day dinner.
                Bacon Cheeseburger, Fries, Queso, Blue moon.

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                • Slab Work.
                  SS: Pulldowns wide w/ rope stiff arm pullovers 1x15/15, 1x15/12, 1x9/8, 1x6/8, 1x8/10, 1x8/8
                  Cable low row neutral 1x15, 1x12, rp 1x9/6
                  Barbell row 1x15, 3x10, ds 1x10/10
                  Rack pulls 3x10
                  Barbell shrugs 3x12, 1x20
                  Supported KB high row 4x12

                  Not sure if I'll train tomorrow or not.

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                  • Calves & Abs

                    Giant set: 4 rounds
                    Single leg calf raises 10
                    Ab wheel rollouts 10
                    Standing calf raises 25
                    Roman chair knees raises 10

                    Seated DB calf raises rest pause to 80 reps

                    Leg Day tomorrow.

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                    • Leg session tonight.
                      Lying leg curls 2x20, rp 1x20/10, 1x10/5
                      Leg extensions 2x12, rp 1x12/5, 1x6/3
                      Bulgarian split squats 3x15
                      Leg press 2x20, rp 1x15/7, ds 1x15/15
                      Squats 4x10
                      Machine leg press calf raises 2x15, rp 1x12/6, 1x8/5

                      Chest day tomorrow.

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                      • Chest Day.
                        Pec Dec 1x21, 1x15, 3x12
                        Incline3 Barbell Press 1x15, 1x12, 6x4, ds 1x6/12
                        Incline2 DB Press 1x8, 1x7, 1x9, 1x12, 1x12
                        Smith Flat Bench Press 3x12, 1x18
                        Standing Cable crossover rp 1x20/12/12, ds 1x10/12/19
                        Shoulders tomorrow after work.

                        New Nutrition Shop opened in the plaza with my gym. Shakes were good.
                        Peanut Butter Brownie on the left and Butterscotch on the righ
                        t.
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                        • Shoulders after work tonight.
                          Reverse Pec Dec 4x15
                          Machine shoulder press neutral 4x15
                          Cable side laterals 4x15
                          Barbell shrugs 4x20
                          DB heavy partials 4x15
                          Supported Superman flyes 4x15

                          Arm Day Tomorrow.

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                          • Arm blast tonight.
                            SS: Vbar pushdowns w/ DB concentration curls 2x15/15, 3x12/12
                            SS: Rope pushdowns w/ straight bar cable curls 1x35/20, 1x30/20, 1x20/15, 3x15/15
                            SS: Smith Close grip press w/ Ezbar spider curls 2x15/15, 1x8/10, 1x7/8, 1x5/7, 1x6/8
                            Rest day tomorrow.

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                            • Back Day
                              SS: Pulldowns UH w/ Cable pullovers 1x15/12, 1x12/10, 1x8/8, 1x12/10, 1x14/8
                              Cable low row shovel grip 1x20, 1x15, rp 1x10/5, ds 1x8/8
                              Barbell row 1x18, 1x14, 3x9, ds 1x8/12
                              Rack pulls 1x12, 3x8, 1x8
                              Barbell shrugs rp 1x15/10/8, 1x10/5/3, 1x15/7/4
                              Supported KB high row 1x20, 1x17, 1x14
                              Cable rear delt flye 1x15, 1x12, 1x9 nonstop
                              Something light tomorrow...

                              Did some retail therapy with the wife and kids today.
                              Ended up at Chili's again, good food and 2 for 1 drafts.

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                              • Calves & Abs tonight.
                                Giant set: 5 rounds
                                Single leg calf raises 12
                                Roman chair leg raises 10
                                Standing calf raises 25
                                Ab wheel rollouts 10

                                Seated DB calf raises rp 1x25/15/12, 1x20/12/9, 1x17/13/10
                                Legs tomorrow.

                                Progress Update:
                                Weight Sunday morning: 165.2
                                Last Week's Macro Averages: Sunday through Saturday
                                Cals 2943, Pro 179, Carbs 289, Fat 102

                                I'll continue bumping calories up, until my weight starts heading north.
                                EQ is at 750 a week now. 3x250mg pins a week.
                                Test E is 500 a week. 2x250mg pins a week.
                                Regular schedule training this week, then off for 4 days for some vacay.

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