Push's "New Year Same Me" 2020 Log

[Pushtoday]

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.

[Pushtoday]

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.

[Pushtoday]

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.

[Pushtoday]

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.

[Pushtoday]

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.

[Pushtoday]

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.

[Pushtoday]

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.

[Pushtoday]

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.

[Pushtoday]

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. :(

[Pushtoday]

Arms Done.
SS: Vbar pushdowns w/ straight bar cable curls 3x15/15, 3x10/10
SS: Ezbar skull crushers w/ standing Alt DB hammer curls 1x15/12, 3x12/9-10, 1x18/12
SS: Rope pushdowns w/ rope hammer curls 3x15/15
Rope overhead extensions 1x15, 3x10
One arm DB preacher curls 1x15, 3x8

[Pushtoday]

Destroyed my shoulders today.
It was nice to have enough time to get a proper shoulder session in.

Reverse Pec Dec 2x15, 3x10
Seated smith shoulder press 2x15, 4x10
SS: Standing Heavy partials w/ seated side laterals 2x10/12, 3x10/8
SS: Seated front raises w/ ezbar upright rows 4x8/10
SS: DB shrugs w/ supported KB rear delt flyes 4x10/10

Arms Tomorrow.

[Pushtoday]

Quick Leg Session
SS: Lying single leg curls w/ single leg calf raises 2x20/8, 3x15/8
SS: Machine leg press w/ leg press calf raises 1x20/10, 3x15/8, 1x20/10, 1x30/20

Shoulders tomorrow.

[Pushtoday]

Fired up the Chest tonight.
Pec Dec 1x15, 3x12
Slight incline DB press 1x15, 1x12, 1x10, 1x8, 3x5-6, 1x15
Incline DB press 3x8, 1x12
Smith slight incline wide press 1x12, 3x6, 1x10

[Pushtoday]

Back Attack:
Pulldowns neutral 1x15, 1x12, 1x10, rp 1x10/5, 1x6/4/2
Cable low row neutral 1x12, 2x8, rp 1x6/3, 1x8/4
SS: Supported KB low row w/ supported KB high row 1x10/8, 3x10/8, 1x15/8
SS: DB shrugs w/ Ezbar upright rows 3x12/10
Seated face pulls 3x12

Hopefully something after work tomorrow.

[Pushtoday]

Just Calves and Cardio tonight.
SS: Standing calf raises w/ seated calf raises 4x15/10
Bike 20 mins

Back day tomorrow.