Log

[Pushtoday]

Pull day at the gym.
Machine pulldowns wide 1x20, 1x15, 3x10, dropset 1x10/8/10
HS iso row 1x14, 3x8, 1x12
SS: HS standing shrugs w/ HS iso high row 1x20/15, 3x15/12, 1x20/15
Machine rear delt flyes 1x15, 1x12, 3x10, 1x12, 1x20
Seated DB curls 1x20, 1x15, 3x9, 1x15, 1x20
Machine preacher curls 1x18, 1x12, 3x8, dropset 1x12/12

Calories 3807
Pro 275
Carbs 373
Fat 105

Hopefully I can get a quick session in before work tomorrow.

 

[Pushtoday]

Yesterday's quick push session before work:
Slight incline DB press 3x20, 3x15, 1x20
Slight incline DB flyes 3x10
SS: standing front raises w/ side laterals 3x12/15
SS: DB skullcrushers w/ close grip pushups 3x12/10

Yesterday's macros: Calories 4040, Pro 303, Carbs 420, Fat 110

Today was a forced rest day, I had to work all day.
Calories 4047
Pro 226
Carbs 461
Fat 125

I ate pretty crappy today.
Tomorrow gonna try to squeeze some leg work in.

 

[Pushtoday]

No training yesterday.
Plus I ate everything In sight including the BBQ Bacon burger pictured below.
Yesterday's Macros: Calories 4028, Pro 220, Carbs 418, Fat 160

Today I got a leg session in at home.
Lying leg curls 1x25, 3x15
Leg extensions 1x25, 1x15, 3x12
Squats 3x15, 3x10, drop set 1x10/15
Goblet squats 3x15
SS: seated calf raises w/ standing BW calf raises 4x20/20
View attachment 566876

 

[Pushtoday]

Pull day at home this afternoon.
BW pullups wide 4x12
Bent barbell rows 1x15, 4x10
SS: DB high row w/ barbell shrugs 3x15/12
SS: rear delt flyes w/ upright rows 3x15/12
Ez bar curls wide 1x20, 3x11-12
Seated hammer curls 3x10
Concentration curls 3x10

Calories 3854
Pro 222
Carbs 359
Fat 150

Tomorrow is either rest day or Push day, work will dictate which.

 

[Pushtoday]

No Training today.

Calories 3622
Pro 222
Carbs 387
Fat 94

Push day tomorrow after work.

 

[Pushtoday]

Got some chest work in after work today.
Incline bench press 2x20, 3x15
Flat bench 2x12, 3x8
Slight incline DB press 3x15
Slight incline DB hex press 3x12
Slight incline DB flyes 3x10

Calories 3858
Pro 292
Carbs 354
Fat 127

 

[Pushtoday]

Quick Arm Blast at home after work.
SS: DB curls w/ kickbacks 3x20
SS: Weighted dips w/ alt DB curls 3x12/10
SS: DB skullcrushers w/ hammer curls 3x12/8
SS: seated french press w/ preacher curls 3x12/10

Calories 3564
Pro 274
Carbs 324
Fat 104

Not sure what tomorrow will bring.....

 

[Pushtoday]

Today I got a quick but intense leg session in after work.

SS: lying leg curls w/ leg extensions 1x25/25, 1x20/20, 2x12/12
Squats 2x15, 2x12, 2x8, dropset 1x12/15
SS: seated calf raises w/ standing BW calf raises 4x20/20

Calories 3714
Pro 257
Carbs 383
Fat 98

Tomorrow is shoulders after work.

 

[Pushtoday]

Shoulders yesterday after work.
Seated rear delt flyes 2x20, 3x12
Seated DB shoulder press 1x15, 1x12, 3x10
Seated front raises 3x12
Standing side lateral raises 3x15
Bent over rear delt flyes 3x15

Yesterday's Macros: Calories 4303, Pro 279, Carbs 417, Fat 104

Today was Back day.
Pulldowns close neutral 1x15, 1x12, 3x10
Cable low row close neutral 1x15, 1x12, 3x8
Machine pulldowns 3x8
SS: HS iso low row w/ HS iso high row 3x10/10
HS standing shrugs 1x20, 3x10, 1x20

Was up late last night and slept in today so it's going to be tough getting all my food in.

 

[Pushtoday]

Yesterday's Macros: Calories 3668, Pro 234, Carbs 390, Fat 106

Today I got some chest work in.
Bench press 1x15, 1x12, 1x10, 2x6, 2x3, 1x2, 1x3, 1x6, 1x10, 1x12
Wide grip bench press 3x15
Incline DB press 3x10

Today's Macros:
Calories 3558
Pro 266
Carbs 389
Fat 75

Rest day tomorrow, its my kid's birthday.

 

[Pushtoday]

Rest day, work first then we celebrated my oldest's birthday.

Calories 4330
Pro 278
Carbs 474
Fat 112
Tomorrow is legs.

My wife made an awesome cake for my kid.
Top layer triple chocolate cheesecake and bottom layer brownie cheesecake, whole thing covered in chocolate and topped with dipped strawberries.
It was pretty f^&king amazing.
View attachment 566887

 

[Pushtoday]

Leg day at the gym this a.m.
Bike 7 mins
Lying leg curls 1x20, 1x15, 1x12, 1x15, 1x18
Leg extensions 4x15
Leg press rest pause 1x20/10, 3x15/8, 1x20/10
Seated ed calf raises rp 1x15/10, 1x12/8, 2x8/5, 1x12/8, 1x15/10
Machine calf raises 3x12

Calories 3998
Pro 243
Carbs 516
Fat 82

Hope to squeeze in an arm session tomorrow after work.

 

[Pushtoday]

Quick arm blast after work at home.
SS: DB drag curls w/ kickbacks 3x20/20
SS: weighted dips w/ alt DB curls 3x12/10
SS: DB skullcrushers w/ hammer curls 3x12/8
SS: seated french press w/ preacher curls 3x12/10

Weight 175lbs this a.m.
Calories 3726
Pro 248
Carbs 403
Fat 106


No training tomorrow.

 

[Pushtoday]

Yesterday was a rest day.
Macros yesterday: Calories 3793, Pro 268, Carbs 358, Fat 105

Today was shoulders after work.
Seated rear delt flyes 2x25, 3x12-15
Seated DB press 1x15, 1x12, 4x8-10
Seated DB front raises 3x10
Standing side laterals 4x15
Bent rear delt flyes 3x15

SS: seated calf raises w/ standing BW calf raises 4x20/20

Today's Macros:
Calories 4165
Pro 297
Carbs 456
Fat 106

Tomorrow is Back Day

 

[Pushtoday]

Back Day
Pulldowns neutral grip 1x12, 3x9
Cable low row neutral 1x12, 3x8
Machine pulldowns wide 3x10
SS: HS iso low row w/ HS standing shrugs 1x15/15, 1x13/12, 3x9/9
HS iso high row 3x10, 1x20

Slept in this morning and bed early tonight so macros are lower than normal.
Calories 3106
Pro 219
Carbs 306
Fat 86

Chest tomorrow after work.

 

[Pushtoday]

Chest day after work.
Incline bench press 1x20, 1x15, 4x9
Flat bench 1x12, 4x6
Slight incline DB press 3x15
Slight incline hex press 3x12
Slight incline DB flyes 3x10

Calories 3113
Pro 258
Carbs 291
Fat 74

Arms after work tomorrow.

 

[T-RexAlpha]

Quick question- What is your goal? Just wondering if they have changed since first post. Your Pics looks damn good bro. Your looking great. Keep up the great work!

 

[Pushtoday]

Quick question- What is your goal? Just wondering if they have changed since first post. Your Pics looks damn good bro. Your looking great. Keep up the great work!

Thanks for checking in brother, and for the compliments. Goal has definitely changed since first post. Currently trying to gain lean muscle and reduce fat. So I guess in recomp mode. I really like the leaner look. And I have realized that I'm not a big fan of cutting.

 

[Pushtoday]

Blasted arms after work.
SS: DB drag curls w/ DB kickbacks 3x20
SS: close grip press w/ concentration curls 1x20/20, 3x15/15
SS: seated french press w/ ez bar preacher curls 1x20/20, 2x13/12, 1x20/17
SS: DB skullcrushers w/ hammer curls 3x15/12

Calories 3419
Pro 294
Carbs 318
Fat 75

Leg Day tomorrow.

 

[Old Duffer]

Quick question- What is your goal? Just wondering if they have changed since first post. Your Pics looks damn good bro. Your looking great. Keep up the great work!

Love this blog and love this question!