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  • Chest session after work.

    Slight incline DB flyes 1x15, 1x12, 3x10

    Wide grip bench press 1x15, 1x12, 4x8, ds 1x8/8, rp 1x12/7

    Slight incline DB press 1x12, 4x8, rp 1x10/4

    Dips 3x12



    Calf raises after every set



    Legs and maybe shoulders tomorrow.



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    • Orange frosted Oreo balls, and frosted Rice Krispie treats to look like candy corn.



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      • Legs and Shoulders today
        Bike 10 mins
        Seated leg curls 1x20, 3x10, 1x15
        Leg extensions 1x18, 3x10, 1x15
        Hack squats 1x15, 3x10, 1x15
        Seated calf raises 1x15, 1x12, 3x10, 1x13, 1x14
        Rear delt flyes 2x30, 4x15
        Machine shoulder press 1x15, 1x12, 3x10, ds 1x12/10
        SS: Seated side laterals w/ heavy partials 3x15/10
        Seated front raises 3x12
        Seated face pulls 3x12

        Arms tomorrow after work.
        Now off to trick or treat with the family.[emoji317][emoji316]


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        • Originally posted by Pushtoday View Post

          Orange frosted Oreo balls, and frosted Rice Krispie treats to look like candy corn.



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          *correction the “frosting” is actually white chocolate with food coloring to change the color.


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          • Arm day after work.

            SS: DB drag curls w/ tricep kickback 2x20/20, 1x12/12, 2x10/10
            SS: Dips w/ Incline DB skullcrushers 2x12/10, 2x10/8
            Close grip press rp 1x14/7/5, 1x6/3, 1x11/6/4
            SS: DB crossbody curls w/ DB preacher curls 1x12/12, 1x10/9, 1x8/8, 1x9/9
            DB hammer concentration curls 1x12, 1x10, 1x8, 1x12, 1x10, 1x10

            Probably no training next two days. [emoji3525]



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            • Today I had a quick but intense back session before my kid's bday party.
              Pulldowns wide 1x15, 1x12, 1x10, 3x7, rp 1x7/4/2, ds 1x7/10
              Cable low row neutral 1x12, 3x8, rp 1x9/5, ds 1x12/7
              SS: HS iso row wide w/ HS standing shrugs 1x15/12, 5x10/8
              SS: Machine calf raises w/ seated calf raises 4x10/10

              Week's averages: Calories 3457, Pro 207, Carbs 335, Fat 124

              Shoulders tomorrow before work.
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              • Push's Cycle Log

                Shoulders done now off to work.

                Seated rear delt flyes 1x20, 1x15, 3x12
                Seated DB shoulder press 2x20, 3x12
                Seated side laterals w/ heavy partials 3x15/10
                Seated front raises 3x10
                Bent high row w/ standing side laterals 3x15/10



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                • Legs and Chest
                  Bike 10 mins
                  SS: Seated leg curls w/ machine calf raises 1x15/15, 3x10/10, 1x10/10
                  SS: Leg press w/ seated calf raises 1x25/15, 4x15/10, 1x20/14
                  Leg extensions 1x12, 1x8, 4x6
                  Standing cable crossover 1x15, 1x12, 3x8
                  Machine chest press 1x15, 1x12, 3x8, ds 1x9/7/5
                  Pec Dec 3x10, rp 1x10/5
                  Slight incline smith wide grip 1x20, 3x8, 1x20
                  HS iso incline press rp 1x20/8, 1x8/3, 1x12/6

                  Arms tomorrow before work.


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                  • Arms pumped up, now off to work.
                    SS: Band pushdowns w/ Band Curls 3x20/20
                    SS: DB skullcrushers w/ crossbody curls 1x20/15, 2x15/12, 1x20/15
                    SS: DB overhead Ext. w/ DB Preacher curls 3x12/12
                    SS: DB kickback w/ Hammer concentration curls 4x15/12

                    No training tomorrow.


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                    • Back session today.
                      SS: Pulldowns UH w/ Seated face pulls 1x20/15, 1x15/15, 3x9/12
                      SS: Pulldowns neutral w/ low cable row neutral 1x10/10, 4x8/8
                      SS: HS iso row wide w/ HS standing shrugs 1x15/15, 4x10/10
                      Reverse Pec Dec 1x15, 1x12, 3x8

                      Legs and shoulders tomorrow.


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                      • Legs and Arms done.
                        Bike 10 mins
                        SS: Seated leg curls w/ machine calf raises 6x10-12/10-12
                        Leg extensions 1x15, 5x10
                        SS: Hack squats w/Seated calf raises 1x12/12, 5x10/10
                        SS: One Arm Rope extensions w/ one arm cable curl 1x15/15, 1x12/12, 1x10/10
                        SS: Handle pushdowns w/ rope cable curls 1x15/15, 1x12/12, 3x10/10
                        SS: DB skullcrushers w/ rope extensions 1x12/10, 1x12/8, 1x10/8, 1x8/7
                        SS: One Arm DB Preacher curls w/ DB hammer concentration curls 1x10/12, 1x10/11, 1x10/10, 1x8/8

                        Chest and Shoulders tomorrow.


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                        • Chest and Shoulders
                          Standing cable crossover 1x20, 1x15, 3x10
                          HS iso wide chest 1x15, 4x10
                          Pec Dec 4x12
                          HS iso bench rp 1x15/8, 1x9/4, 1x9/4, 1x11/6
                          DB Rear delt flyes 3x20
                          SS: Seated side laterals w/ heavy partials 3x15/8
                          Machine shoulder press neutral 1x12, 3x10, 1x12
                          Seated front raises 3x12
                          Seated face pulls 3x12

                          Last week’s averages: Calories 3598, Pro 227, Carbs 363, Fat 106



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                          • No training yesterday.
                            Back work done this morning.

                            SS: Pullups wide w/ machine calf raises 4x8/12
                            SS: Pulldowns Rope w/ seated calf raises 1x10/15, 5x8/8
                            SS: Cable low row neutral w/ rope face pulls 1x15/12, 4x10/10
                            SS: HS iso high row w/ HS iso row wide 1x12/10, 4x8/8
                            SS: DB rear delt flyes w/ DB shrugs 5x20/8

                            Maybe some arms tomorrow after work.


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                            • Yesterday was arms after work.

                              SS: DB drag curls w/ DB kickbacks 3x20/20
                              SS: Close grip press w/ Alt DB Curls 1x20/15, 3x12/10
                              SS: DB skullcrushers w/ DB hammer curls 4x10/8
                              SS: DB overhead extensions w/ DB preacher curls 4x10/10


                              Today was Legs and shoulders.
                              Session cut short, when my kid blew out a tire on her car.

                              Bike 10 min
                              SS: Seated leg curls w/ machine calf raises 1x20/12, 5x10/8
                              SS: Leg press w/ Seated calf raises 2x20/15, 3x15/10
                              SS: Machine side laterals w/ machine shoulder press 1x15/15, 5x12/10

                              Chest and something else tomorrow....


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                              • Got a good Chest session in with some back work added in.
                                Pec Dec 2x12, 3x9
                                HS iso incline press 2x12, 2x10, 4x8
                                Flat DB press 1x10/10, 4x10, rp 1x12/7/6
                                Machine chest press neutral 3x9, ds 1x8/8/12
                                Pulldowns neutral 3x12
                                One arm HS iso row neutral 3x10
                                SS: HS iso high row w/ HS standing shrugs 3x12/12
                                Reverse Pec Dec 3x10

                                No training tomorrow. Gotta work then Dinner and a Movie with the wife.



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