Log

[Pushtoday]

Leg Day
Get in, move weight, get out.
Lying leg curls 4x17-20
Leg extensions 4x20
Hack squats 4x20
Leg press 6x20
Seated calf raises 2x15, 2x12, rp 1x15/8/6

 

[Pushtoday]

Yesterday:
Calories 3022
Pro 259
Carbs 325
Fat 58

Today was rest day, work first then off to one of the kid's schools for awards ceremony.

Today:
Calories 2926
Pro 259
Carbs 293
Fat 65

Tomorrow is arms in the garage after work.

 

[Pushtoday]

Quick Arm Blast in the garage after work.
Close grip bench w/ ez bar curls 1x20/20, 2x15/15, 2x12/12, 1x15/15
Alt DB curls w/ DB skullcrushers 1x12/12, 1x10/12, 1x10/12, 1x12/15, 1x12/15, 1x18/17

Calories 3125
Pro 242
Carbs 294
Fat 90

Back Day tomorrow.
View attachment 566567

 

[Pushtoday]

Back session this morning...
Stiff arm pulldowns 3x12-15
Wide pulldowns 1x15, 3x10, 1x14
TBar row neutral grip 1x15, 1x12, 3x10, 1x15
Low cable row underhand 4x10-12
Pulldowns neutral grip 3x12
HS iso low row 1x12, 3x10
HS standing shrugs 3x15, 1x25

 

[Pushtoday]

Chest Day
Pec Dec 1x20, 1x15, 2x12, 1x15
HS iso incline press 1x20, 2x12, 2x10, dropsets 1x10/9/8, 1x14/12
Slight incline smith press 1x20, 3x8, dropsets 1x12/15, 1x12/15
Machine chest press 4x12
Standing cable flyes 1x25, 1x20, 1x15, 1x20, 1x40

Weight 176
Calories 2935
Pro 236
Carbs 316
Fat 60

Dropped the winstrol and will probably drop the tren in a few days.
I'll switch over to NPP at that time.
Pic is one of my exciting meals today.....View attachment 566576

 

[hannahxp4]

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[Pushtoday]

Got called in to work early yesterday and had to stay late so no training yesterday
Yesterday's Macros
Calories 3057
Pro 241
Carbs 281
Fat 88

Today I hit legs at the gym in the morning and then shoulders in the garage in the afternoon.
Lying leg curls 4x15-20
Leg extensions 4x15-20
Hack squats 5x20
Leg press 5x20
Seated calf raise rest pause 1x15/10, 1x10/8, 1x14/10, 1x10/6, 1x12/8, 1x8/5/4

Seated rear delt flyes 1x20, 3x15
Seated DB shoulder press 1x20, 3x12, 1x17
Standing side laterals dropsets 3x12/8, 1x20/12
Upright rows 1x15, 3x10, 1x15
DB shrugs 4x15
Bent rear delt flyes 3x20

Today's macros:
Calories 3382
Pro 227
Carbs 352
Fat 101

Weight 176
Going to try to hit arms tomorrow night after work.

 

[Pushtoday]

Yesterday was Arms in the garage after work.
All supersets:
Close grip bench w/ ez bar curls 1x20/20, 3x12/15
Seated French press w/ alt DB curls 1x20/12, 3x15/10
DB skullcrushers w/ standing hammer curls 4x12/12

Not a ton of volume but enough to break the muscle down, and pump them slap full of blood!

Calories 3080
Pro 255
Carbs 318
Fat 75

Going to the gym in a few to get a back session in.

 

[Pushtoday]

Back Day
Stiff arm pulldowns 4x12
Wide grip pulldowns 1x20, 1x15, 3x10
HS iso row 1x12, 3x10, 1x12
HS iso low row 1x12, 3x10, 1x12
Neutral grip pulldowns 4x10
DB row 4x8-10
HS standing shrugs 3x15, 1x25, drop-sets 1x10/20, 1x10/20

Calories 3178
Pro 215
Carbs 319
Fat 99

Flex Friday Pics:
View attachment 566623View attachment 566624

 

[Pushtoday]

Leg Day
7 mins bike
Lying single leg curls 4x15
Hip abductors 4x20
Hip adductors 4x15
Leg press wide 3x20 close 3x20, 2x15, rest pause 1x15/8, 1x15/10
Leg extensions 4x15
Seated calf raises 1x20, 1x18, 4x15

Somewhat of a relaxed eating day today.
Calories 3451
Pro 241
Carbs 342
Fat 104

Chest session before work tomorrow.

 

[Pushtoday]

Chest session in the garage sunday before work.
Incline bench press 1x20, 3x15
Flat bench press 1x15, 3x8
Incline DB press 3x12, 1x20
Wide grip bench press 3x15
Close grip bench press 3x12

No training monday.....

Got some shoulder work in yesterday a.m.

Seated rear flyes 1x20, 3x15
Seated DB shoulder press 1x20, 1x12, 5x8-10
SS: standing side laterals w/ upright rows 3x12/10
SS: DB shrugs w/ bent rear flyes 4x20/12

Today was Quick arm session after work.


SS: close grip bench w/ alt DB curls 1x20/20, 1x15/15, 1x12/12, 1x10/10, 2x8/8
SS: seated French press w/ standing hammer curls 3x15/15
SS: DB skullcrushers w/ ez bar curls 3x15/15

Today's Macros
Calories 3093
Pro 282
Carbs 261
Fat 84
View attachment 566629

 

[Pushtoday]

Back day
Wide neutral pulldowns 1x15, 3x10
HS iso high row 4x10
HS iso row 4x10
HS iso low row 1x15, 3x12
Close neutral pulldowns 1x15, 3x10
DB shrugs 1x15, 1x12, 1x20, 1x12, 1x10, 1x20, 1x12, 1x10, 1x20

Calories 3413
Pro 230
Carbs 371
Fat 94

Garage session tomorrow night after work....maybe

Postworkout Meal , all leftovers.....View attachment 566631

 

[Pushtoday]

Quick chest session after work last night.

1 minute between sets
Incline bench press 1x20, 1x18, 1x15, 1x12, 1x8, 1x12, 1x12, 1x15, 1x18
Bench press 1x12, 1x10, 1x6, 1x4, 1x5, 1x7, 1x9
Incline DB press 1x12, 1x10, 1x9, 1x8
Flat DB flyes 1x12, 1x10, 1x9, 1x9

Calories 3127
Pro 245
Carbs 295
Fat 92

Legs today.

 

[Pushtoday]

Leg Session this morning.
Bike 7 mins
Lying leg curls 4x18-20
Smith squats 1x20, 3x15, 2x8, 1x15
Leg press 3x20, dropset 1x20/15/15
Seated calf raise 1x15, 1x12, 1x15, 1x12, 1x16, 1x13
Leg extensions dropsets 1x15/8/8, 1x13/7/7

PostWorkout meal: 5.6 oz Chicken with 1/2 cup baked beans
328 calories, 45g pro, 31g carbs, 5g fat
View attachment 566636

 

[Pushtoday]

Back session in the garage after work.

BW pullups wide 5x10
Bent over row 1x15, 4x10, 1x15
BW pullups neutral 4x8-10
DB low row 4x10
DB high row 4x10-12
SS: upright rows w/ DB shrugs 3x12/12

Calories 3610
Pro 282
Carbs 340
Fat 110

Arms tomorrow a.m before work.
Weight was 173 this morning, so I ate a little more today.

 

[Pushtoday]

Yesterday got a quick arm pump before work.


SS: close grip press w/ ez bar curls 1x20/20, 1x15/15, 3x12/12
SS: Seated French press w/ alt DB curls 3x12/12
SS: DB skullcrushers w/ standing hammer curls 4x12/12

Yesterday's Macros:
Calories 3131
Pro 258
Carbs 290
Fat 85

Rest day today.
Calories 3148
Pro 224
Carbs 289
Fat 97


Long day at work today, gonna try to get a chest session tomorrow before work.

 

[Pushtoday]

Wednesday:
Incline bench press 1x20, 1x15, 3x12
Flat bench press 1x15, 1x12, 3x8, double drop 1x8/8/10
Incline DB press 3x12
Slight incline DB hex press 3x15
SS: wide grip press/close grip press 3x10/7

Macros: Calories 3196, Pro 285, Carbs 290, Fat 86


Yesterday:
Seated rear delt flyes 1x20, 3x15
Standing side lateral raises 1x20, 3x12, dropset 1x20/15
Seated front raises 4x10
Upright rows 3x15
Bent over rear flyes 3x12

Macros: Calories 3385, Pro 266, Carbs 327, Fat 91


Today:
BW pullups wide 5x10
Bent barbell rows 1x15, 4x10, 1x15
BW pullups neutral 3x10
DB low rows 3x12
DB high rows 3x15
DB shrugs 5x12

Macros: Calories 3110, Pro 268, Carbs 290, Fat 87

Tomorrow is Leg Day

 

[Pushtoday]

Leg Day
Bike 7mins
Lying leg curls 1x20, 3x15
Hack squats 2x20, 3x15, 2x12, dropset 1x15/15
Leg press 2x20, 3x15, dropset 1x20/15
Seated calf raises rest pause 1x15/10, 1x10/7, 1x15/9, 1x10/8, 1x15/10
Leg extensions dropsets 1x15/8, 1x12/8, 1x15/8

Calories 3012
Pro 251
Carbs 285
Fat 81

Weight 171 this a.m.

Rest Day tomorrow.....

 

[Pushtoday]

Due to work and life I haven't trained in 3 days.
I'm off from work tomorrow, so the plan is to do a Push session.
That way I can hit chest, shoulders, and triceps all at once.
And then maybe a pull session thursday.

Calories 3039
Pro 263
Carbs 288
Fat 81

 

[Pushtoday]

Push session today...
Smith flat bench 1x20, 1x15, 1x12, 4x10
Incline DB press 1x15, 1x13, 3x8,
Machine shoulder press 1x15, 3x10, 1x12
Seated side lateral raises 4x12, 1x15
Cable overhead extensions 4x15, 1x20
Rope push downs 1x15, 3x11-12, 1x14, dropset 1x20/15
Pec Dec 1x15, 1x12, 3x10

Calories 3375
Pro 260
Carbs 353
Fat 91

Tomorrow i'll do a pull session after work.