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Pushtoday
Old 04-01-19, 04:45 PM
  #801
 
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Join Date: Dec 2016
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Got some leg work in, shoulders and threw in a touch of Arms.
Seated leg curls 5x20
Leg extensions 2x20, 5x15
Lying single leg curls 1x20, 3x15
Seated Machine shoulder press 3x20, 2x12, 2x10, ds 1x10/10
Seated DB side laterals 2x15, 3x10, 1x15
Seated Front raises 3x15
Reverse Pec Dec 2x20, 3x10
Vbar pushdowns 1x35, 1x25, 1x15, 1x13, 1x12, 1x15, ds 1x20/15
Single arm machine preacher curls 1x20, 1x15, 1x12, rp 1x6/4/4, ds 1x10/8

Tomorrow will be no training.
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Pushtoday
Old 04-03-19, 04:55 PM
  #802
 
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Back session.

Pulldowns neutral 1x20, 1x15, 1x10, rp 1x8/5, 1x7/4
Cable row neutral 3x10
Reverse Pec dec 1x15, 1x12, 1x10, ds 1x9/8
HS iso low row 1x15, 3x8, rp 1x9/5
SS: Hs iso row wide w/ Hs seated shrugs 1x20/15, 1x12/9, 1x8/8, 1x9/9
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Pushtoday
Old 04-04-19, 07:46 PM
  #803
 
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Little bit of Arms after work tonight.
SS: DB drag curls w/ triceps kickbacks 3x20/20
SS: Close grip Pushups w/ Concentration hammer curls 3x15/10
SS: close grip press w/ ez bar curls wide 1x15/15, 3x10/10
SS: DB skull crushers w/ BW dips w/ Seated DB curls 3x12/9/9

No training tomorrow.
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Pushtoday
Old 04-06-19, 08:21 PM
  #804
 
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Chest and Calves
SS: slight incline DB flyes w/ Pushups 4x15/15
SS: Wide grip bench press w/ Pushups 2x15/15, 3x10/10, 3x3/10
SS: Slight incline DB press w/ BW Dips 3x12/8
Seated DB calf raises 4x20

Standing calf raises after every set
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Pushtoday
Old 04-07-19, 07:47 PM
  #805
 
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Quick Shoulder Blast after work.
Seated rear delt flyes 1x25, 2x20, ds 1x20/15
Seated side laterals ds 1x15/12, 1x11/11, 1x8/8/11
Seated DB shoulder press 4x15
SS: Seated front raises w/ upright rows 3x10/9

Legs and Arms tomorrow.
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Pushtoday
Old 04-08-19, 12:42 PM
  #806
 
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Some limb work today.
Bike 10 mins
SS: Seated leg curls w/ leg extensions 1x20/20, 1x18/18, 1x10/15, 1x10/12, 1x10/10, 1x15/10, 1x18/12, 1x21/14
Seated calf raises 1x12, 1x8, rp 1x8/5, 1x8/5, 1x7/5, 1x9/4, 1x15/10
SS: Close grip smith press w/ rope pushdowns 1x20/12, 1x12/10, 1x8/10, 3x8/8, 1x12/9
SS: Vbar pushdowns w/ ezbar cable curls 1x20/20, 3x12/12, 1x20/20
SS: Seated DB curls w/ rope hammer curls 1x15/10, 3x8/10
SS: One arm rope extensions w/ DB concentration curls 2x10/10, 2x12/12
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Pushtoday
Old 04-10-19, 08:52 PM
  #807
 
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Back day with a side of Arms
Handle Pulldowns 1x20, 1x15, 1x12, 3x8, ds 1x9/7
Handle cable rows 3x8, rp 1x9/5
SS: HS iso low row w/ HS iso high row 3x8/10, 1x12/7
SS: HS iso row wide w/ HS seated shrugs 3x10/12
Reverse Pec Dec 1x12, 3x8, 1x15
SS: Machine dips w/ machine preacher curls 1x20/20, 1x15/15, 3x10/10, 1x18/15
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Pushtoday
Old 04-11-19, 06:41 PM
  #808
 
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Got some Chest work in tonight.
SS: Slight incline DB flyes w/ Pushups 4x15/15
Incline DB press 2x15, 4x10
Slight incline DB press 3x12, ds 1x12/10
Slight incline wide bench press 3x12, 1x20
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Pushtoday
Old 04-13-19, 07:59 PM
  #809
 
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Some shoulder training tonight.
Seated rear delt flyes 2x25, 2x20, ds 1x20/20
Seated DB shoulder press 1x15, 3x12, 1x15
Seated side laterals 3x12, ds 1x12/10
SS: Seated front raises w/ upright rows 3x10/10
SS: DB shrugs w/ heavy partial laterals 3x10/8

Legs and Arms tomorrow.
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Pushtoday
Old 04-14-19, 12:52 PM
  #810
 
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Some legs and some arms.
Bike 7 mins
SS: Seated leg curls w/ machine calf raises 2x20/12, 3x12/8
SS: Leg extensions w/ seated calf raises 1x20/15, 4x15/12
SS: Handle pushdowns w/ ezbar cable curls 1x25/25, 1x12/12, 3x10/10
SS: Rope pushdowns w/ DB concentration curls 1x15/10, 2x10/10, 1x15/10
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Pushtoday
Old 04-16-19, 07:04 PM
  #811
 
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Trained the Chest tonight.
Pushups 4x15
Slight Incline Bench Press 1x15, 1x12, 1x10, 3x8, ds 1x10/8, 1x13/9
Incline DB press 1x15, 3x8, 1x15
SS: DB flyes w/ BW dips 3x10/8

Standing calf raises after every set
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Pushtoday
Old 04-17-19, 02:54 PM
  #812
 
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Back day with a little leg work.
Bike 7 mins
Leg extensions 1x25, 1x20, 1x15, rp 1x12/6, 1x9/5, 1x9/5
Lying single leg curls 3x12
Seated calf raises rp 1x18/9, 1x11/6, 1x15/8
Pulldowns wide 1x15, 1x12, rp 1x10/7, 1x8/4, ds 1x10/8
Cable row neutral 1x15, 3x8, ds 1x7/7
Reverse Pec Dec ds 4x10/10
HS iso low row 1x15, 3x8
HS iso row wide 3x12, 1x15


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Pushtoday
Old 04-17-19, 07:47 PM
  #813
 
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Went to the fair, ate some crappy food.
Had a couple corn dogs and..


Deep Fried Oreos

Funnel Cake


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Pushtoday
Old 04-19-19, 05:57 PM
  #814
 
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Shoulders and Arms.
Machine shoulder press 2x20, 1x15, 1x12, 3x10, 3x15
Machine side laterals 1x20, 1x18, 3x15, 1x20, 1x25
Machine dips 1x20, 3x15, 1x20
SS: Rope pushdowns w/ seated DB curls 1x25/15, 3x15/12, 1x18/18
One arm cable curls 1x15, 1x12, 3x10, ds 1x10/10

Working all weekend so not sure if I'll get a chance to train til Monday.
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Pushtoday
Old 04-22-19, 05:15 PM
  #815
 
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Legs and stuff.
Bike 7 mins
Seated leg curls 1x30, 1x20, 1x15, ds 1x13/8/10
Leg Extensions 1x15, 1x12, rp 1x12/7, 1x12/6, ds 1x9/5
Seated calf raises rp 1x15/8, 1x12/6, 1x9/4, 1x7/4, 1x12/7, 1x12/6
Smith bench press wide 1x25, 1x15, 1x12, 2x9, ds 1x10/6, ds 1x10/6/6
HS iso wide chest 3x10, rp 1x15/8, 1x20/10
Vbar pushdowns 1x25, 1x20, 1x15, ds 1x12/8/5, 1x8/6/8, rp 1x12/7/5
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Pushtoday
Old 04-24-19, 06:52 PM
  #816
 
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Back and Arms
Cable rear delt flyes 5x10 nonstop
Pulldowns neutral 2x20, 4x10
Cable row wide 5x10
Machine seated row neutral 3x10, 1x15
One arm DB preacher curls 1x15, 3x10, 3x8, 1x15
One arm cable curls 1x12, 3x8, 1x11, 1x15
Rope pushdowns 1x25, 1x20, 1x15, 1x12, 1x8, 1x10, 2x20
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Pushtoday
Old 04-25-19, 07:42 PM
  #817
 
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Shoulder pump tonight.
Seated side laterals 1x20, 3x15
Seated Supinated DB press 1x20, 3x15
Seated front raises 1x15, 3x10
Seated Arnold press 4x12-15

Roman chair leg lifts after every set
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Androman
Old 04-25-19, 07:43 PM
  #818
 
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Age: 28
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Howd you like PSL gear

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Pushtoday
Old 04-25-19, 07:47 PM
  #819
 
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Quote:
Originally Posted by Androman View Post
Howd you like PSL gear

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I love it, its all I've used the past couple years. I haven't been let down yet. Of course I do rep for them so I'm somewhat biased.
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Pushtoday
Old 04-26-19, 08:03 PM
  #820
 
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Just got some cardio and calves tonight.
Bike 30 mins
SS: Seated DB calf raises w/ Standing BW calf raises 1x20/20, 5x20/15
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Pushtoday
Old 04-27-19, 08:16 PM
  #821
 
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Pec Pump
SS: Pushups w/ BW dips 3x15/10
Wide grip bench press 3x15, 1x12, 4x4, ds 1x4/10/10
SS: Incline DB press w/ BW dips 3x12/10
SS: Slight incline DB press w/ Pushups 3x12/8

Tomorrow is Legs and something.
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Pushtoday
Old 04-29-19, 05:04 AM
  #822
 
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Yesterday’s session:
Bike 7 mins
Seated leg curls 1x25, 4x15
Leg extensions 1x20, 4x15
SS: Machine calf raises w/ seated calf raises 4x12/8
SS: Cable overhead extensions w/ cable curl 3x15/15
SS: Reverse grip pushdowns w/ rope cable curls 1x25/15, 1x20/15, 5x10/10
SS: Cable pushdowns w/ seated DB curls 4x10/12



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Pushtoday
Old 04-29-19, 07:01 PM
  #823
 
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Just cardio Tonight, 40 mins on the bike.


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Pushtoday
Old 04-30-19, 08:21 PM
  #824
 
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Some shoulder work tonight.
Seated rear delt flyes 1x25, 3x20, ds 1x20/20
Standing side laterals dropsets 2x12/12, 2x10/10, 1x12/8/15
Seated DB supinated press 2x15,3x10
Seated front raises 3x15
SS: DB shrugs w/ DB upright rows 3x12/15

Standing calf raises after every set


Tomorrow is back day.
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Pushtoday
Old 05-01-19, 07:22 PM
  #825
 
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Join Date: Dec 2016
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Back
Pulldowns wide 1x20, 1x15, 1x12, 3x9, ds 1x12/10
Cable row UH 3x12, rp 1x15/8
HS iso row neutral 1x15, 3x10, 1x15
HS iso row wide 3x20, rp 1x15/8
HS standing shrugs 4x20
SS: Rope pushdowns w/ DB concentration curls 1x15/15, 1x13/13, 1x11/11, 1x9/9, 1x7/7, 3x5/5 nonstop

Not sure what tomorrow will bring..after work of course.
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Pushtoday
Old 05-02-19, 07:58 PM
  #826
 
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Just a little arm session.
SS: Standing hammer curls w/ DB kickbacks 2x20/20, 2x15/15, 3x8/8
SS: DB skull crushers w/ Reverse grip bar curls 1x15/15, 3x10/10
BW dips 4x10-12

Roman chair leg raises after every set
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Pushtoday
Old 05-03-19, 01:34 PM
  #827
 
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Here is an example of what my pre/intra/post suppies look like on a non work training day.

Pre Meal (approx. 1 hr prior to training)

Pre Drink: (on the way to the gym)

Intra: (during training)

Post: (in the car after training)



On work days I have a shaker with Iced coffee, oatmeal powder, and the isolate on the way home, then 1 scoop of grunt during training. Then I eat dinner post training.



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Pushtoday
Old 05-03-19, 01:41 PM
  #828
 
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Got some legs and chest in today.
Bike 7 mins
Leg extensions 3x20, rp 1x12/7, 1x10/6, 1x8/5, 1x8/4
SS: Seated leg curls w/ lying leg curls 4x10/10
Seated calf raises rp 1x15/8, 1x12/7, 1x8/5, 1x10/6, 1x14/7
Standing cable crossover 3x20
HS iso wide chest 1x15, 1x12, 2x10, rp 1x10/5, ds 1x12/10/8
Slight incline DB press 1x12, 3x8, 1x13
Standing cable crossover 1x20, 1x15, 1x20

Probably just cardio tomorrow.
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Pushtoday
Old 05-04-19, 08:38 PM
  #829
 
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Just cardio tonight after work.
Bike 30 minutes and....done.
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Pushtoday
Old 05-06-19, 03:42 PM
  #830
 
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Back day with some Arms

Pulldowns shovel grip 2x20, 2x15, 3x8, rp 1x10/6/4
Low cable row neutral 1x12, 3x9, rp 1x8/5/3
HS iso row wide 1x15, 4x8, rp 1x13/6/5
HS standing shrugs 3x15, rp 1x15/10/5
SS: Overhead Cable extensions w/ rope pushdowns 1x15/15, 1x12/10, 2x10/8, 1x13/8, 1x15/10
SS: Seated DB curls w/ rope hammer curls 1x15/12, 2x10/10, 1x15/10
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Pushtoday
Old 05-07-19, 07:16 PM
  #831
 
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Tonight was Shoulders, some arms and a little calf work.

Seated rear delt flyes 4x20, ds 1x20/15
Standing front raises 4x20
SS: Seated DB press w/ seated side laterals 1x15/15, 3x10/10
SS: Heavy partial laterals w/ standing side laterals 3x12/12
SS: 1 arm DB overhead extensions w/ DB concentration curls 2x12/12, 3x10/10, 1x15/12
SS: Seated DB calf raises w/ standing calf raises 4x15/15
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Pushtoday
Old 05-09-19, 09:37 AM
  #832
 
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Cardio last night after work.
30 Minutes Bike.

This morning I got to the gym for a chest session before work.
HS iso incline press 2x15, 3x10, rp 1x12/7/7
HS iso wide chest 1x15, 3x10, rp 1x12/7
Standing cable press 3x20
Machine chest press neutral 1x15, 3x8, ds 1x8/7/7
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Pushtoday
Old 05-10-19, 01:32 PM
  #833
 
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No work today. Legs and Back.

Bike 7 mins
Leg extensions 2x20, rp 1x15/7, 1x12/7, ds 1x10/5/5
Lying leg curls 2x15, rp 1x12/7, 1x8/4, ds 1x6/10
Machine calf raises 2x15, rp 1x8/6/4
Seated calf raises 2x10, rp 1x7/4/2
Pulldowns wide 2x20, rp 1x12/6
Pulldowns neutral 4x10
Cable row neutral 2x12, rp 1x10/5, 1x7/4/3
SS: HS iso row wide w/ HS standing shrugs 1x20/20, 3x9/12
Seated face pulls 3x15
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Pushtoday
Old 05-11-19, 08:09 PM
  #834
 
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Got out of work late but got some Arms in.

Close grip press 2x20, 1x15, rp 1x11/5, 1x12/5, 1x15/9
SS: BW dips w/ DB skull crushers 3x10/8
SS: Seated French Press w/ Ez bar preacher curls 1x20/20, 3x12/10
Seated DB curls rp 1x12/6, 1x11/6, 1x10/5, 1x10/5/5

Gotta work tomorrow so maybe rest maybe just cardio after.
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Pushtoday
Old 05-12-19, 03:41 AM
  #835
 
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Pushtoday
Old 05-12-19, 06:33 PM
  #836
 
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Just cardio tonight.
30 Mins Bike.
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Pushtoday
Old 05-13-19, 03:05 PM
  #837
 
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Join Date: Dec 2016
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Chest and Shoulders

Standing cable flyes 1x20, 3x15
Smith Wide Grip Press 1x30, 2x20, 1x15, 1x12, 4x5, rp 1x12/4, ds 1x10/12
HS iso incline press 1x14, 3x8, rp 1x12/5/3, 1x10/5
Pec dec rp 1x20/8, 1x11/5, 1x8/4
Reverse Pec dec 3x20
SS: Machine shoulder press w/ machine side laterals 1x12/15, 3x8/12, 1x12/15
Seated front raises 3x20
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Pushtoday
Old 05-14-19, 08:03 PM
  #838
 
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Just abs and calves tonight after work.
Giant set: 6 rounds
Ab wheel 10
Seated DB calf raises 20
Standing calf raises 15
Roman Chair leg raises 8


Legs and Back tomorrow.
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Pushtoday
Old 05-15-19, 03:27 PM
  #839
 
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Join Date: Dec 2016
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Back Day with a side of legs.

Bike 7 mins
Leg extensions 2x20, rp 1x15/8, 1x12/6, 1x9/4, ds 1x8/5/5
Lying leg curls 2x20, rp 1x15/7, 1x10/5, ds 1x10/6
Pulldowns wide 2x20, rp 1x12/6, 1x8/5, ds 1x7/7/12
Low cable row UH 1x15, rp 1x8/5, 1x6/3, 1x7/3, ds 1x7/9
SS: HS iso row wide w/ HS standing shrugs 1x20/20, 1x12/12, 3x8/10, 1x20/20
Cable rear delt flyes 3x12-15
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Pushtoday
Old 05-16-19, 07:33 PM
  #840
 
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Join Date: Dec 2016
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Arm day
Close grip press 2x20, 1x15, 1x10, rp 1x7/3, 1x8/3, ds 1x8/8
SS: BW Dips w/ DB skull crushers 4x10/8-10
SS: Seated French Press w/ Ez bar preacher curls 3x20/20
Seated Hammer Curls rp 1x12/6, 1x8/5, 1x8/4, ds 1x8/8
DB concentration curls 3x8-10
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Pushtoday
Old 05-18-19, 08:14 PM
  #841
 
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Chest Day.
Stretch Pushups 4x15
Incline DB press 2x20, 4x10, ds 1x15/10
Flat bench press 2x15, 1x10, rp 1x7/2, 1x7/3, 1x9/4, 1x11/6
SS: BW Dips w/ Stretch Pushups 1x10/6, 1x12/6, 1x10/7

Standing calf raises after every set.
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Pushtoday
Old 05-19-19, 02:07 PM
  #842
 
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Join Date: Dec 2016
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Back day with a little bit of legs.
Leg extensions 1x25, 3x15, rp 1x12/7, 1x10/6, ds 1x8/5/5
SS: Seated leg curls w/ lying leg curls 4x12/12
Pulldowns shovel grip 2x20, rp 1x15/9, 1x12/7, 1x9/5, ds 1x7/7
1 arm HS iso row neutral 4x10
SS: Seated HS iso row wide w/ HS standing shrugs 3x9/12, 1x20/20
Reverse Pec Dec 3x20
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Pushtoday
Old 05-20-19, 07:49 PM
  #843
 
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Quick Shoulder Blast tonight after work.
Seated rear Delt Flyes 1x25, 1x20, 1x15, 1x25
Standing front delt raises 1x20, 1x18, 1x12, ds 1x9/20
SS: Seated DB shoulder press w/ seated side laterals 1x15/10, 3x10/10
SS: Heavy partials w/ standing side laterals 4x8/15

Ab work after every set.
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Pushtoday
Old 05-21-19, 08:52 PM
  #844
 
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Join Date: Dec 2016
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Calves and Cardio after work.
Seated DB calf raises 2x25, rp 3x20/10/10
Standing single leg calf raises 6x8 each leg back n forth nonstop
Bike 20 mins

Off the next two days so I'm gonna try to get some good training in before the busy holiday weekend.
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Pushtoday
Old 05-22-19, 04:35 PM
  #845
 
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Join Date: Dec 2016
Likes:
Chest and Arms
Standing cable flyes 1x20, 3x15, ds 1x15/15
HS iso incline press 2x20, 3x12, rp 1x8/4, 1x9/5
Slight incline smith press 2x15, 3x7-8, 1x10, 1x15
Pec dec 1x15, 1x12, 1x10, rp 1x8/4, ds 1x8/6/10
SS: Close grip smith press w/ rope pressdowns 4x10/15, 1x20/25
SS: Seated DB hammer curls w/ ezbar cable curls 1x12/15, 3x8/10, 1x15/25
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Pushtoday
Old Yesterday, 01:22 PM
  #846
 
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Join Date: Dec 2016
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Back Day with some legwork.
Bike 7 mins
Seated leg curls 3x20, rp 1x15/8, 1x8/5, 1x15/6
Leg extensions 2x20, rp 1x12/6/4, 1x8/5/4, ds 1x8/6
Pulldowns shovel grip 2x20, 3x10, ds 1x8/8
1 arm HS iso row neutral 3x12, rp 1x10/5
HS iso row wide w/ HS standing shrugs 1x12/20, 3x10/12, 1x15/15
Reverse Pec Dec 3x15
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