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- Thread starter Pushtoday
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Pushtoday
New member
Leg Day - All drop sets.
Lying leg curls drops sets 1x15/8, 1x12/8, 1x12/8, 1x15/7
Leg extensions ds 1x12/8, 1x15/10, 1x12/8, 1x10/8, 1x12/10
Hack squats ds 1x20/10, 1x15/10, 1x15/10, 1x20/10
Leg press ds 1x20/15, 1x20/15, 1x15/10, 1x20/6/12/20
Seated calf raises ds 1x17/10, 1x13/9, 1x12/8, 1x12/8, 1x18/8
Calories 4249
Pro 215
Carbs 514
Fat 118
Last pin of deca was yesterday.
Still running Test E 500mg a week, test p 100mg eod.
I'll switch it up in a couple weeks to lean out for summer vacation with the fam.
Test C 400mg a week, either switch to sust or stay with prop. plus Tren A 50 mg eod.
Lose dose winny 20 mg a day and low dose var 40mg a day.
Tomorrow will be a rest day or quick arm session in the garage.
View attachment 566476
Lying leg curls drops sets 1x15/8, 1x12/8, 1x12/8, 1x15/7
Leg extensions ds 1x12/8, 1x15/10, 1x12/8, 1x10/8, 1x12/10
Hack squats ds 1x20/10, 1x15/10, 1x15/10, 1x20/10
Leg press ds 1x20/15, 1x20/15, 1x15/10, 1x20/6/12/20
Seated calf raises ds 1x17/10, 1x13/9, 1x12/8, 1x12/8, 1x18/8
Calories 4249
Pro 215
Carbs 514
Fat 118
Last pin of deca was yesterday.
Still running Test E 500mg a week, test p 100mg eod.
I'll switch it up in a couple weeks to lean out for summer vacation with the fam.
Test C 400mg a week, either switch to sust or stay with prop. plus Tren A 50 mg eod.
Lose dose winny 20 mg a day and low dose var 40mg a day.
Tomorrow will be a rest day or quick arm session in the garage.
View attachment 566476
Pushtoday
New member
Yesterday was Arm day in the garage after work.
SS: alt DB curls w/ seated French Press 1x15/20, 1x15/15, 1x12/15, 5x10/12
SS: seated hammer curls w/ DB skullcrushers 4x10/10
SS: ez bar curls w/ barbell skullcrushers 3x15/15
Yesterday's Macros:
Calories 4031
Pro 275
Carbs 373
Fat 137
Today was a rest day.
Calories 4266
Pro 251
Carbs 428
Fat 146
Tomorrow will be Chest.
SS: alt DB curls w/ seated French Press 1x15/20, 1x15/15, 1x12/15, 5x10/12
SS: seated hammer curls w/ DB skullcrushers 4x10/10
SS: ez bar curls w/ barbell skullcrushers 3x15/15
Yesterday's Macros:
Calories 4031
Pro 275
Carbs 373
Fat 137
Today was a rest day.
Calories 4266
Pro 251
Carbs 428
Fat 146
Tomorrow will be Chest.
Pushtoday
New member
Chest Day at the gym.
All sets done rest pause.
Seemed like a good idea until I got to the Incline Db Presses.
Standing cable flyes rest pause 4x15/10
Incline DB press rp 1x12/9, 1x12/6, 1x8/3, 1x6/4, 1x12/6
Smith flat bench rp 1x12/10, 1x10/5, 1x9/4, 1x7/3, 1x10/4
HS iso incline press rp 1x12/10, 1x12/9, 1x11/8
Pec Dec rp 1x10/6, 1x10/7, 1x10/7, 1x12/10/8/7
Shoulders before work tomorrow.
All sets done rest pause.
Seemed like a good idea until I got to the Incline Db Presses.
Standing cable flyes rest pause 4x15/10
Incline DB press rp 1x12/9, 1x12/6, 1x8/3, 1x6/4, 1x12/6
Smith flat bench rp 1x12/10, 1x10/5, 1x9/4, 1x7/3, 1x10/4
HS iso incline press rp 1x12/10, 1x12/9, 1x11/8
Pec Dec rp 1x10/6, 1x10/7, 1x10/7, 1x12/10/8/7
Shoulders before work tomorrow.
Pushtoday
New member
Yesterday I hit shoulders in the garage before work.
All dropsets.
Seated rear flyes dropsets 3x12/8
Standing side lateral raises ds 3x12/8
Seated front raises ds 3x10/8
DB shrugs ds 3x15/15
Upright rows ds 3x8/10
Yesterday's Macros:
Calories 3896
Pro 237
Carbs 427
Fat 132
Today was Leg Day at the gym.
All dropsets again...
Lying leg curls dropsets 1x15/10, 1x12/8, 1x12/8, 1x13/8
Leg extensions ds 1x15/8, 1x12/8, 1x12/6, 1x12/5
Hack squats ds 1x12/8, 1x12/10, 1x11x7, 1x15/10
Leg press ds 1x20/10, 1x15/12, 1x10/10, 1x10/8/10/15
Seated calf raises ds 1x15/10, 1x13/10, 1x12/10, 1x12/8, 1x15/15
Picture is yesterday's post workout meal/lunch.
French Toast and leftover brats.
View attachment 566495
Pushtoday
New member
Back Attack at the gym today.
Stiff arm pulldowns 4x10-12
Pulldowns neutral grip 4x10-12
HS iso row 4x12
Tbar row wide grip 3x15
HS iso low row 3x12
HS standing shrugs 3x15
DB shrugs 3x15, 2x12, 2x30
Calories 4136
Pro 246
Carbs 468
Fat 117
I'll probably add to those macro totals.
Pic is tonight's dinner: Ground beef, shredded potatoes, and cheese. (whole green beans also)
View attachment 566500
Pushtoday
New member
Friday was Arms then off to the fair.
Machine dips 4x10-12
Close grip smith 1x20, 1x20, 3x15, 1x20
Rope push downs 4x12
Seated French press 4x12-15
Machine preacher curls 4x12-15
Low cable curls 4x12-15
Seated hammer curls 3x12
Friday's Macros
Calories 4054
Pro 213
Carbs 431
Fat 161
Yesterday was leg day before the fair.
All sets rest pause, still a little tight from wednesday's superset leg day.
Lying leg curls rest pause 1x15/10, 1x12/8, 1x12/8, 1x15/10
Leg extensions rp 1x15/10, 1x12/8, 1x12/8, 1x10/7, 1x14/7
Leg press rp 1x17/8, 1x15/8, 1x13/6, 1x15/8, 1x20/10
Seated calf raises rp 1x15/10, 1x10/8, 1x8/7, 1x7/6, 1x11/8, 1x13/9
Machine calf raises rp 1x10/7, 1x10/7, 1x12/7, 1x13/7
Even though I ate some crappy food at the fair, everything else I ate was clean.
Calories 3874
Pro 197
Carbs 481
Fat 111
Pic is from after arm day on Friday.
View attachment 566504
View attachment 566505
Pushtoday
New member
Yesterday was Chest Day at the gym.
Standing cable flyes 1x20, 3x15
HS iso flat press 1x15, 4x12
HS iso incline press 1x17, 4x12-15
HS iso wide press 4x12
Pec Dec 1x20, 3x12
Yesterday's Macros:
Calories 3972
Pro 206
Carbs 439
Fat 129
Today was Shoulders and I added some Arm work.
Rear delt face pulls 4x15
Upright rows 1x20, 2x15, 1x20
Seated DB shoulder press 1x15, 1x12, 3x10, 1x15
Seated side lateral raises 3x15, dropset 1x15/12
Machine rear delt flyes 3x12
Machine preacher curls 1x20, 1x15, 1x10, 1x13, 1x17
Rope push downs 1x20, 1x15, 1x12, 1x14, 1x16
Low cable curls 4x12-15
Cable overhead extensions 3x15, 2x20
Seated hammer curls 1x20, 1x15, 1x20
Pic is last night's dinner:
View attachment 566509
Pushtoday
New member
Back day..
Wide grip pulldowns 2x12, 3x10
HS iso row 1x20, 1x12, 3x8
Neutral grip pulldowns 3x12
Tbar neutral grip 3x12
Stiff arm pulldowns 3x12
HS iso low row 3x12
HS standing shrugs 3x15
DB shrugs 3x15
Today's post workout meal/lunch:
7oz. Boneless Skinless Chicken Breast
BBQ Sauce
2/3 cup Baked Beans
1/2 Bolillo Roll
Calories 579, Pro 53, Carbs 78, Fat 7
View attachment 566512
Pushtoday
New member
Leg day.
Session was cut short, got a phone call and had to run home to meet a friend who was stopping by....
Lying leg curls dropsets 1x15/10, 1x12/10, 1x12/10, 1x12/8
Leg extensions dropsets 1x12/6, 1x12/6, 1x12/6, 1x10/6, 1x12/8
Smith squats 1x12, 3x10, 1x12
Machine leg press 1x25, 1x20, 1x20, dropset 1x15/10/10
Calories 4095
Pro 251
Carbs 463
Fat 118
Chest day after work tomorrow.
Session was cut short, got a phone call and had to run home to meet a friend who was stopping by....
Lying leg curls dropsets 1x15/10, 1x12/10, 1x12/10, 1x12/8
Leg extensions dropsets 1x12/6, 1x12/6, 1x12/6, 1x10/6, 1x12/8
Smith squats 1x12, 3x10, 1x12
Machine leg press 1x25, 1x20, 1x20, dropset 1x15/10/10
Calories 4095
Pro 251
Carbs 463
Fat 118
Chest day after work tomorrow.
Pushtoday
New member
Good Chest session in the garage after work.
Incline bench press 1x15, 3x10, 1x15
Flat bench press 1x12, 4x5, 1x15
Incline DB press 3x15
Wide grip bench press 3x10
Close grip bench press 3x12
Calories 3690
Pro 298
Carbs 333
Fat 111
Rest Day tomorrow.
I've trained 11 days straight so I'm sure I could use the rest.
Incline bench press 1x15, 3x10, 1x15
Flat bench press 1x12, 4x5, 1x15
Incline DB press 3x15
Wide grip bench press 3x10
Close grip bench press 3x12
Calories 3690
Pro 298
Carbs 333
Fat 111
Rest Day tomorrow.
I've trained 11 days straight so I'm sure I could use the rest.
Pushtoday
New member
Leg day.....
Lying leg curls rest pause 1x17/8, 1x15/10, 1x15/8, 1x12/8
Leg extensions rp 1x15/6, 1x12/6, 1x12/8, 1x12/6
Smith squats 4x12
Seated calf raises rp 1x15/8, 2x12/8, 1x15/11
Machine leg press 1x25, 3x15
Machine calf raises ds 1x12/10, 1x10/8, 1x12/8
Ate pretty crappy today
Calories 3961
Pro 201
Carbs 410
Fat 152 (pizza, wendy's)
Garage session tomorrow night.
Lying leg curls rest pause 1x17/8, 1x15/10, 1x15/8, 1x12/8
Leg extensions rp 1x15/6, 1x12/6, 1x12/8, 1x12/6
Smith squats 4x12
Seated calf raises rp 1x15/8, 2x12/8, 1x15/11
Machine leg press 1x25, 3x15
Machine calf raises ds 1x12/10, 1x10/8, 1x12/8
Ate pretty crappy today
Calories 3961
Pro 201
Carbs 410
Fat 152 (pizza, wendy's)
Garage session tomorrow night.
Pushtoday
New member
Hit Shoulders and Arms Sunday after work.
Rear delt face pulls 4x15
Machine shoulder press 1x20, 1x15, 3x10-12
Machine lateral raises 4x18-20
Machine rear delt flyes 4x15
Supersets:
Machine dips w/ machine preacher curls 1x18/20, 3x12/12
Seated French press w/ seated hammer curls 1x20/15, 3x20/10
Rope push downs w/ low cable curls 3x20/15, 1x17/20
Yesterday hit Back before work.
BW pullups wide 5x10
Bent barbell rows 1x20, 1x12, 4x10
BW pullups neutral 3x10
DB low row 4x10
SS: DB shrugs w/ upright rows 4x15/10
Today was a rest day.
Started trimming calories down and adjusting macros, so I can lean out a little.
Today's Macros:
Calories 2768
Pro 268
Carbs 247
Fat 59
Gonna run tren a @ 50mg eod.
I dropped the prop and upped the test e/c,
Also added win at 40 mg ed for now.
Rear delt face pulls 4x15
Machine shoulder press 1x20, 1x15, 3x10-12
Machine lateral raises 4x18-20
Machine rear delt flyes 4x15
Supersets:
Machine dips w/ machine preacher curls 1x18/20, 3x12/12
Seated French press w/ seated hammer curls 1x20/15, 3x20/10
Rope push downs w/ low cable curls 3x20/15, 1x17/20
Yesterday hit Back before work.
BW pullups wide 5x10
Bent barbell rows 1x20, 1x12, 4x10
BW pullups neutral 3x10
DB low row 4x10
SS: DB shrugs w/ upright rows 4x15/10
Today was a rest day.
Started trimming calories down and adjusting macros, so I can lean out a little.
Today's Macros:
Calories 2768
Pro 268
Carbs 247
Fat 59
Gonna run tren a @ 50mg eod.
I dropped the prop and upped the test e/c,
Also added win at 40 mg ed for now.
Pushtoday
New member
Split session today, Legs in the a.m chest in the p.m.
Leg press 1x50, 1x40, 1x30, 1x20, 3x15-17, dropset 1x25/15/20
Leg extensions 1x20, 1x15, 3x10-12
Lying leg curls 1x20, 1x15, 3x12
Seated calf raises rp 1x15/10, 1x10/6, 1x12/8, 1x15/9
Incline bench press 1x20, 4x15
Flat bench press 1x15, 4x8, dropset 1x15/14
Incline DB press 4x12
Flat DB flyes 4x12
Calories 3019
Pro 257
Carbs 334
Fat 54
View attachment 566544
View attachment 566545
Pushtoday
New member
Rest Day yesterday.
Yesterday's macros:
Calories 2928
Pro 231
Carbs 282
Fat 75
Today got a shoulder session in the garage after work.
Seated rear flyes 1x25, 4x12
Seated DB shoulder press 1x20, 4x12
Side lateral raises dropsets 4x12/8
Superset: front raises w/ upright rows 3x10/10
Bent over rear flyes 3x20
Today's Macros
Calories 3260
Pro 271
Carbs 344
Fat 72
Tomorrow will be another rest day, work first then Mother's Day Dinner with the fam.
Yesterday's macros:
Calories 2928
Pro 231
Carbs 282
Fat 75
Today got a shoulder session in the garage after work.
Seated rear flyes 1x25, 4x12
Seated DB shoulder press 1x20, 4x12
Side lateral raises dropsets 4x12/8
Superset: front raises w/ upright rows 3x10/10
Bent over rear flyes 3x20
Today's Macros
Calories 3260
Pro 271
Carbs 344
Fat 72
Tomorrow will be another rest day, work first then Mother's Day Dinner with the fam.
