Log
- Thread starter Pushtoday
- Start date
Pushtoday
New member
Arm Day after work tonight.
SS: DB drag curls w/ DB kickbacks 2x20/20, 3x15/15
SS: close grip press w/ concentration curls 1x15/15, 4x10/10
SS: seated french press w/ ez bar preacher curls 3x12/10
SS: DB skullcrushers w/ seated hammer curls 3x12/10
Calories 3691
Pro 259
Carbs 395
Fat 93
Legs tomorrow.
View attachment 566943
SS: DB drag curls w/ DB kickbacks 2x20/20, 3x15/15
SS: close grip press w/ concentration curls 1x15/15, 4x10/10
SS: seated french press w/ ez bar preacher curls 3x12/10
SS: DB skullcrushers w/ seated hammer curls 3x12/10
Calories 3691
Pro 259
Carbs 395
Fat 93
Legs tomorrow.
View attachment 566943
Pushtoday
New member
Yesterday was Leg Day
Bike 7 mins
Seated leg curls 2x20, 3x12, 1x20
Hack squats 2x20, 2x15, 3x8, dropset 1x12/15
Leg press 2x25, 1x15, 2x20
Seated calf raises rp 1x15/10/8, 1x12/8/7, 1x11/7/7, 1x15/8/8
Leg extensions drop sets 1x12/7/5, 1x10/7/5, 1x12/6/5
Yesterday's Macros: Calories 4189, Pro 242, Carbs 396, Fat 114
Today was Chest Day
Standing cable crossovers 1x25, 1x20, 3x15
HS iso incline press 1x15, 1x15, 1x12, 3x10 (+ forced reps), double dropset 1xfail/fail/fail
HS iso Single decline pec press 3x10-12, 1x15 (with forced reps every set)
Incline cable flyes 1x10, 1x20 (+forced reps and partials)
Got to train with a partner today, she is a physique competitor, a personal trainer and she pushed me hard.
Only did 4 movements but with all the forced reps and partials my chest was fried.
I had forgotten how good it can be to have a competent spotter to train with.
Today's Macros: Pro 246, Carbs 388, Fat 72
Going to add low dose anavar onto the mix with the tbol.
View attachment 566945
Bike 7 mins
Seated leg curls 2x20, 3x12, 1x20
Hack squats 2x20, 2x15, 3x8, dropset 1x12/15
Leg press 2x25, 1x15, 2x20
Seated calf raises rp 1x15/10/8, 1x12/8/7, 1x11/7/7, 1x15/8/8
Leg extensions drop sets 1x12/7/5, 1x10/7/5, 1x12/6/5
Yesterday's Macros: Calories 4189, Pro 242, Carbs 396, Fat 114
Today was Chest Day
Standing cable crossovers 1x25, 1x20, 3x15
HS iso incline press 1x15, 1x15, 1x12, 3x10 (+ forced reps), double dropset 1xfail/fail/fail
HS iso Single decline pec press 3x10-12, 1x15 (with forced reps every set)
Incline cable flyes 1x10, 1x20 (+forced reps and partials)
Got to train with a partner today, she is a physique competitor, a personal trainer and she pushed me hard.
Only did 4 movements but with all the forced reps and partials my chest was fried.
I had forgotten how good it can be to have a competent spotter to train with.
Today's Macros: Pro 246, Carbs 388, Fat 72
Going to add low dose anavar onto the mix with the tbol.
View attachment 566945
Pushtoday
New member
Today was Back Day
Machine pulldowns wide 1x20, 1x15, 1x12, 1x10, 1x8, 1x10, dropset 1x9/7/15
One arm HS iso row 1x15, 1x12, 3x8, 1x12, 1x15
HS iso high row 1x20, 3x10, 1x15
Cable pulldowns neutral close 3x10, 1x20
SS: HS standing shrugs w/ Hs iso low row 1x20/12, 1x12/12, 1x12/10, 1x10/10, 1x15/12, 1x20/12
Calories 3677
Pro 236
Carbs 429
Fat 90
Tomorrow is shoulders.
Machine pulldowns wide 1x20, 1x15, 1x12, 1x10, 1x8, 1x10, dropset 1x9/7/15
One arm HS iso row 1x15, 1x12, 3x8, 1x12, 1x15
HS iso high row 1x20, 3x10, 1x15
Cable pulldowns neutral close 3x10, 1x20
SS: HS standing shrugs w/ Hs iso low row 1x20/12, 1x12/12, 1x12/10, 1x10/10, 1x15/12, 1x20/12
Calories 3677
Pro 236
Carbs 429
Fat 90
Tomorrow is shoulders.
Pushtoday
New member
Shoulders after work tonight.
Seated rear delt flyes 3x20
Seated DB shoulder press 4x15
Standing side lateral raises 4x15
SS: seated front raises w/ bent rear delt flyes 3x10/12
Calories 3855
Pro 262
Carbs 423
Fat 88
Probably wont get to train for a few days, got some long work days coming.
Tonight's dinner/post workout meal.View attachment 566950
Seated rear delt flyes 3x20
Seated DB shoulder press 4x15
Standing side lateral raises 4x15
SS: seated front raises w/ bent rear delt flyes 3x10/12
Calories 3855
Pro 262
Carbs 423
Fat 88
Probably wont get to train for a few days, got some long work days coming.
Tonight's dinner/post workout meal.View attachment 566950
Pushtoday
New member
Got a quick arm pump tonight after work.
SS: db drag curls w/ kickbacks 2x20/20, 3x15/15
SS: close grip press w/ standing hammer curls 1x15/15, 4x10/10
SS: DB skullcrushers w/ concentration curls 3x12/12
Calories 3612
Pro 263
Carbs 378
Fat 98
View attachment 566953
SS: db drag curls w/ kickbacks 2x20/20, 3x15/15
SS: close grip press w/ standing hammer curls 1x15/15, 4x10/10
SS: DB skullcrushers w/ concentration curls 3x12/12
Calories 3612
Pro 263
Carbs 378
Fat 98
View attachment 566953
Pushtoday
New member
Got a quick shoulder session in tonight.
Seated rear delt flyes 2x20, 3x12
SS: Seated side lateral raises w/ DB shrugs 3x15/15
SS: Seated DB shoulder press w/ DB shrugs 3x15/15
SS: standing front raises w/ bent over rear delt flyes 3x10/12
Calories 3910
Pro 253
Carbs 390
Fat 109
Leg Day tomorrow
Seated rear delt flyes 2x20, 3x12
SS: Seated side lateral raises w/ DB shrugs 3x15/15
SS: Seated DB shoulder press w/ DB shrugs 3x15/15
SS: standing front raises w/ bent over rear delt flyes 3x10/12
Calories 3910
Pro 253
Carbs 390
Fat 109
Leg Day tomorrow
Pushtoday
New member
Yesterday got a quick chest session in before work.
Flat bench 1x12, 1x12, 1x10, 1x8, 1x6, 1x6, dropset 1x15/10
Wide grip bench press 3x10, 1x20
Incline DB press 1x15, 3x10, 1x15
Yesterday's macros: Calories 3220, Pro 247, Carbs 322, Fat 85
Today was a rest day, Happy Halloween.
Macros:
Calories 3352
Pro 265
Carbs 321
Fat 91
Tomorrow is Back Day
Flat bench 1x12, 1x12, 1x10, 1x8, 1x6, 1x6, dropset 1x15/10
Wide grip bench press 3x10, 1x20
Incline DB press 1x15, 3x10, 1x15
Yesterday's macros: Calories 3220, Pro 247, Carbs 322, Fat 85
Today was a rest day, Happy Halloween.
Macros:
Calories 3352
Pro 265
Carbs 321
Fat 91
Tomorrow is Back Day
Pushtoday
New member
Back Day at the gym.
Machine pulldowns wide 2x15, 1x12, 4x8, 1x15
HS iso 1 arm row 1x15, 3x11, 1x15
HS iso low row 1x15, 3x10, 1x15
Pulldowns wide neutral 1x20, 1x12, 1x10, 1x8, 1x10, 1x13
Seated face pulls 4x12
HS seated shrugs 4x15
Calories 3317
Pro 241
Carbs 331
Fat 83
Arms tomorrow after work.
Machine pulldowns wide 2x15, 1x12, 4x8, 1x15
HS iso 1 arm row 1x15, 3x11, 1x15
HS iso low row 1x15, 3x10, 1x15
Pulldowns wide neutral 1x20, 1x12, 1x10, 1x8, 1x10, 1x13
Seated face pulls 4x12
HS seated shrugs 4x15
Calories 3317
Pro 241
Carbs 331
Fat 83
Arms tomorrow after work.
Pushtoday
New member
Arm day after work.
SS: DB drag curls w/ tricep kickbacks 2x20/20, 3x15/15
SS: close grip press w/ standing hammer curls 1x20/20, 1x15/15, 3x10/12
SS: Seated french press w/ ez bar preacher curls 1x20/15, 1x16/12, 3x12/9
20 Standing BW calf raises between every set
Calories 2638
Pro 247
Carbs 229
Fat 54
Was short a feeding today but everything I did eat was clean.
Rest Day tomorrow.
SS: DB drag curls w/ tricep kickbacks 2x20/20, 3x15/15
SS: close grip press w/ standing hammer curls 1x20/20, 1x15/15, 3x10/12
SS: Seated french press w/ ez bar preacher curls 1x20/15, 1x16/12, 3x12/9
20 Standing BW calf raises between every set
Calories 2638
Pro 247
Carbs 229
Fat 54
Was short a feeding today but everything I did eat was clean.
Rest Day tomorrow.
Pushtoday
New member
Yesterday was a rest day.
Calories 4065
Pro 269
Carbs 421
Fat 92
Tonight was chest session at the gym.
Standing cable crossover 1x25, 1x20, 1x15, 1x20
HS iso incline press 1x20, 1x13, 3x10, dropset 1x12/12
Machine chest press 1x15, 1x11, 3x8, dropset 1x12/12
Pec Dec 3x10
HS iso wide chest 1x20, 1x12, 1x20
Today's macros:
Calories 3630
Pro 265
Carbs 348
Fat 97
Tomorrow is shoulders before work
Calories 4065
Pro 269
Carbs 421
Fat 92
Tonight was chest session at the gym.
Standing cable crossover 1x25, 1x20, 1x15, 1x20
HS iso incline press 1x20, 1x13, 3x10, dropset 1x12/12
Machine chest press 1x15, 1x11, 3x8, dropset 1x12/12
Pec Dec 3x10
HS iso wide chest 1x20, 1x12, 1x20
Today's macros:
Calories 3630
Pro 265
Carbs 348
Fat 97
Tomorrow is shoulders before work
Pushtoday
New member
No training yesterday.
Yesterday's macros:
Calories 3216
Pro 219
Carbs 348
Fat 76
Today I hit shoulders after work.
Seated rear delt flyes 2x20, 2x12, dropset 1x12/15
Seated DB shoulder press 1x20, 1x15, 2x12, dropset 1x12/15
Standing side lateral raises rest pause 1x18/8, 1x16/8, 1x18/10
Giant set:
Front raises/rear flyes/db shrugs/upright rows 3x10/10/10/10
Today's macros:
Calories 3111
Pro 294
Carbs 281
Fat 60
Dinner:
View attachment 566988
Yesterday's macros:
Calories 3216
Pro 219
Carbs 348
Fat 76
Today I hit shoulders after work.
Seated rear delt flyes 2x20, 2x12, dropset 1x12/15
Seated DB shoulder press 1x20, 1x15, 2x12, dropset 1x12/15
Standing side lateral raises rest pause 1x18/8, 1x16/8, 1x18/10
Giant set:
Front raises/rear flyes/db shrugs/upright rows 3x10/10/10/10
Today's macros:
Calories 3111
Pro 294
Carbs 281
Fat 60
Dinner:
View attachment 566988
Pushtoday
New member
Leg day.
I've been having some issues with my right hip.
So I haven't trained legs in over a week.
Today I decided that I would do a higher rep/more pump focused leg day.
Bike 7 mins
Lying leg curls 5x20
Leg extensions 3x20, 3x15
Leg press: narrow low 4x20, 1x50
Leg press: wide middle 1x25, 3x20, 1x50
Seated calf raises rp 3x15/10
Machine calf raises 4xfail
Abductors 1x25, 3x20, 1xfail
Calories 2822
Pro 242
Carbs 257
Fat 75
Going to try for a back session after work tomorrow.
Cycle adjustment: Dropped tbol, upped var to 40mg ed, and changed mast to .70ml eod. Test u still at 1ml once a week.
I've been having some issues with my right hip.
So I haven't trained legs in over a week.
Today I decided that I would do a higher rep/more pump focused leg day.
Bike 7 mins
Lying leg curls 5x20
Leg extensions 3x20, 3x15
Leg press: narrow low 4x20, 1x50
Leg press: wide middle 1x25, 3x20, 1x50
Seated calf raises rp 3x15/10
Machine calf raises 4xfail
Abductors 1x25, 3x20, 1xfail
Calories 2822
Pro 242
Carbs 257
Fat 75
Going to try for a back session after work tomorrow.
Cycle adjustment: Dropped tbol, upped var to 40mg ed, and changed mast to .70ml eod. Test u still at 1ml once a week.
Pushtoday
New member
Back day at home after work.
Session was cut short by a phone call about an old friend.
Anyway I will have to work another back day in this week.
BW pullups wide 3x12, 1x10, 1x10, 1x8, 1x6
DB low row 4x10, 1x15
BW pullups neutral 2x10
Calories 3143
Pro 266
Carbs 250
Fat 97
Been trying to keep my fats a little lower lately, but my wife made a baked mac with ground beef tonight.
Session was cut short by a phone call about an old friend.
Anyway I will have to work another back day in this week.
BW pullups wide 3x12, 1x10, 1x10, 1x8, 1x6
DB low row 4x10, 1x15
BW pullups neutral 2x10
Calories 3143
Pro 266
Carbs 250
Fat 97
Been trying to keep my fats a little lower lately, but my wife made a baked mac with ground beef tonight.
Pushtoday
New member
No training yesterday.
Yesterday's Macros: Calories 3124, Pro 244, Carbs 282, Fat 99
Today was another back day.
BW pullups wide 3x12, 4x10
One arm DB high row 1x15, 3x10, 1x15
DB shrugs 4x15
DB Upright rows 3x12
Rear delt flyes 3x15
20 Standing BW calf raises between every set.
SS: DB drag curls w/ DB kickbacks 4x20/20
Today's Macros:
Calories 3677
Pro 269
Carbs 330
Fat 77
About 500 cals from margaritas.
Tomorrow is Chest Day.
Yesterday's Macros: Calories 3124, Pro 244, Carbs 282, Fat 99
Today was another back day.
BW pullups wide 3x12, 4x10
One arm DB high row 1x15, 3x10, 1x15
DB shrugs 4x15
DB Upright rows 3x12
Rear delt flyes 3x15
20 Standing BW calf raises between every set.
SS: DB drag curls w/ DB kickbacks 4x20/20
Today's Macros:
Calories 3677
Pro 269
Carbs 330
Fat 77
About 500 cals from margaritas.
Tomorrow is Chest Day.
Pushtoday
New member
Yesterday was Chest Day.
Standing cable crossover 1x25, 1x20, 1x15, 1x20
HS iso incline press 1x20, 1x12, 3x10, dropset 1x12/12
Machine chest press 1x15, 1x13, 3x10, dropset 1x10/7/6
Pec Dec 4x12
HS iso side/wide chest press 4x10-12
Yesterday's macros: Calories 2919, Pro 225, Carbs 298, Fat 71
Today was no training.
Calories 2851
Pro 249
Carbs 269
Fat 68
Arm Day after work tomorrow
Standing cable crossover 1x25, 1x20, 1x15, 1x20
HS iso incline press 1x20, 1x12, 3x10, dropset 1x12/12
Machine chest press 1x15, 1x13, 3x10, dropset 1x10/7/6
Pec Dec 4x12
HS iso side/wide chest press 4x10-12
Yesterday's macros: Calories 2919, Pro 225, Carbs 298, Fat 71
Today was no training.
Calories 2851
Pro 249
Carbs 269
Fat 68
Arm Day after work tomorrow
