Log

[Pushtoday]

Early afternoon Chest session at the gym.
Gym was pretty empty so I was able to get some good supersets in.

Standing cable crossover 1x25, 1x20, 1x15, 1x20, 1x25
Slight incline DB press 4x10, 4x8
SS: incline smith press w/ HS iso incline press 3x12/10
SS: HS iso wide chest w/ incline cable flyes 2x12/10, 3x10/10
SS: Machine chest press wide w/ Pec Dec 3x12/10

Legs tomorrow.

 

[Pushtoday]

Yesterday's Macros:
Calories 3126, Pro 210, carbs 343, Fat 78

Leg Day today.
Bike 7 mins
Lying leg curls 5x20
Leg extensions 1x15, 1x12, 3x10, 1x15
Hack squats 1x15, 6x10, 1x15
Leg press 1x20, 5x12, dropset 1x20/25
Seated calf raises rp 1x20/15/10, 4x12/10/8, 1x15/12/10

Calories 3735
Pro 232
Carbs 419
Fat 94

Arms tomorrow after work.

 

[Pushtoday]

Arm day after work.
SS: DB drag curls w/ tricep kickback 3x20/20
SS: incline DB curls w/ incline dB skullcrushers 1x15/20, 4x11/13
Giant set: 5 x 10 each
Ez bar curls wide
Close grip press
Standing hammer curls
BW dips

Calories 3247
Pro 264
Carbs 300
Fat 75

Back Day tomorrow.
View attachment 567053

 

[Pushtoday]

Back day at the gym.
Pulldowns neutral 2x15, 2x12, 4x10
HS 1 arm iso low row 1x15, 3x10, double drop 1x10/10/10
HS iso row wide 4x15
HS standing shrugs 1x20, 2x12, dropset 1x12/12
Cable low row underhand 1x20, 3x12, 1x20
Machine rear delt flyes 4x15

Calories 3712
Pro 236
Carbs 373
Fat 107

Rest Day tomorrow.

 

[Pushtoday]

No training today.
Holiday lunch at work so I got to eat a bunch of killer desserts.
Calories 3890
Pro 248
Carbs 385
Fat 125
Legs tomorrow.

 

[Pushtoday]

Leg day at the gym.
Bike 7 mins
Lying leg curls 3x20
Hack squats 1x20, 1x15, 4x10, dropset 1x12/16
Leg press 1x20, 3x15, dropset 1x20/20/25
Leg extensions 2x15, dropsets 2x8/7
Machine calf raises 5x12-15

Calories 3594
Pro 233
Carbs 392
Fat 84

Shoulders tomorrow after work.

 

[Pushtoday]

Shoulders last night:
Seated rear delt flyes 5x20
Seated side laterals 5x20
SS: Seated DB shoulder press w/ front raises 2x20/10, 3x15/10
Giant set: 4x15/15/15
Shrugs
Upright rows
Bent over rear flyes

Yesterday's Macros
Calories 4080
Pro 242
Carbs 428
Fat 110

Gonna get a chest session in this a.m.
Weight 178

 

[Pushtoday]

Got some chest work in with a little bit of arms and calves.

Standing cable crossover 1x25, 1x20, 1x15, 3x12
Machine chest press neutral 1x15, 1x12, 4x9
HS iso incline 1x15, 1x12, 4x9
SS: slight incline smith press w/ HS iso wide chest 5x10/12
Handle cable push downs 1x20, 1x15, 4x12, 1x15, 1x20 with 20 Seated calf raises after each set.
Machine hammer curls 2x20, 1x15, 1x12, 1x10, 1x12, 1x14 with 10 machine calf raises after each set

No training tomorrow.

 

[oldmusclemike]

I never told you , you have a good log. YOU and old duffer are really keeping some records. Myself , I just have never kept one. I mean way back when I first started I wrote a few things but I just dropped it.

I sometimes wonder, FOR me would it have made a difference. For the first 2 or little more I had one partner a college student. I was in my 30's he was 10 years younger. Truth be told this guy had a Genius IQ. A photographic memory, he had and he served as my log. WE were full time partners , 2 years. He could recite my last 3-4 days on all I did with him in the gym. We had a 3 day on, 1 day off, and 3 on..... He still lifts regularly as I do.

I wish I had done it back then or even a few years ago.
So great work.

OMM

 

[Pushtoday]

I never told you , you have a good log. YOU and old duffer are really keeping some records. Myself , I just have never kept one. I mean way back when I first started I wrote a few things but I just dropped it.

I sometimes wonder, FOR me would it have made a difference. For the first 2 or little more I had one partner a college student. I was in my 30's he was 10 years younger. Truth be told this guy had a Genius IQ. A photographic memory, he had and he served as my log. WE were full time partners , 2 years. He could recite my last 3-4 days on all I did with him in the gym. We had a 3 day on, 1 day off, and 3 on..... He still lifts regularly as I do.

I wish I had done it back then or even a few years ago.
So great work.

OMM

Thank you, I really appreciate you checking in and taking the time to comment.
Keeping this log is somewhat therapeutic for me. (and caters to my narcissistic side)
I do still keep paper logs and track my sessions on my calendar, but sharing and seeing the view counts go up helps me think that I might actually be motivating or assisting others.
Thanks again. PUSH

 

[Pushtoday]

Yesterday's macros:
Calories 3887
Pro 225
Carbs 403
Fat 103

No training today.
Calories 3420
Pro 243
Carbs 305
Fat 87

Back session after work tomorrow.

 

[Pushtoday]

Back session after work.

SS: BW pullups wide w/ DB high row 1x10/15, 1x10/12, 4x10/10
1 arm DB low row rp 1x12/7, 5x8/4, 1x12/6
SS: BW pullups neutral w/ upright rows 4x8/10
SS: DB shrugs w/ rear delt flyes 4x12/15

Calories 3488
Pro 281
Carbs 353
Fat 75

Legs tomorrow a.m.

 

[Pushtoday]

Had time for a quick leg session this a.m.

Bike 7 mins
Lying leg curls 3x20, rp 3x10/5
SS: smith squats w/ leg press 1x15/20, 1x15/15, 4x10/15, 1x15/20
Seated calf raises rp 1x20/12/10, 1x12/8/6, 1x12/8/6

I had Applebee's for lunch and Pizza Hut for dinner.
Calories 3980
Pro 203
Carbs 365
Fat 165

Arms after work tomorrow.

 

[Pushtoday]

Arms yesterday after work.
SS: DB drag curls w/ tricep kickback 2x20/20, 3x12/12
SS: incline DB skullcrushers w/ incline DB curls 4x15/10
SS: Seated french press w/ preacher curls 4x12/10

20 BW calf raise after every set.

Yesterday's macros
Calories 3623
Pro 286
Carbs 397
Fat 77

Chest Day at the gym today.

 

[Pushtoday]

Chest Day
Pec dec 1x20, 3x15
Machine chest press 1x15, 1x12, 4x8, dropset 1x10/8/6
SS: HS iso incline press w/ incline cable flyes 1x13/10, 4x10/10, 1x15/10
SS: Slight incline DB press w/ HS iso wide chest 4x10/10
Standing cable flyes 4x12

Calories 4070
Pro 227
Carbs 464
Fat 123

Shoulders tomorrow after work.

 

[Pushtoday]

Shoulders after work.
Seated rear delt flyes 2x20, 3x12
Seated DB shoulder press 1x25, 1x20, 3x15
Standing side laterals 5x20
SS: dB shrugs w/ bent over rear flyes 4x15/15

15 single leg BW calf raises after every set

Calories 3578
Pro 239
Carbs 365
Fat 84

No training tomorrow.
Work then Christmas Eve with the fam.

 

[Pushtoday]

Christmas Eve
Calories 4120
Pro 215
Carbs 380
Fat 124

Christmas Day
Calories 3743
Pro 213
Carbs 420
Fat 113

Back session after work tomorrow

 

[Old Duffer]

Christmas Eve
Calories 4120
Pro 215
Carbs 380
Fat 124

Christmas Day
Calories 3743
Pro 213
Carbs 420
Fat 113

Back session after work tomorrow

Dedication!

 

[Pushtoday]

Back session tonight.
Giant set x 6

BW pullups wide 10-12
DB high row 12-15
DB shrugs. 12-15
One arm DB low row 8-12
BW pullups neutral 8-10
Upright rows 10-12
Rear delt flyes 12-15

Calories 3541
Pro 261
Carbs 359
Fat 103

Legs tomorrow a.m.

 

[oldmusclemike]

Back session tonight.
Giant set x 6

BW pullups wide 10-12
DB high row 12-15
DB shrugs. 12-15
One arm DB low row 8-12
BW pullups neutral 8-10
Upright rows 10-12
Rear delt flyes 12-15

Calories 3541
Pro 261
Carbs 359
Fat 103

Legs tomorrow a.m.

Son of a bitch, ... I am so jealous I just can't train that way anymore . I made mention of you and Duffer before... : , you guys are kickin it.

Ah ha , Good log,

OMM. . .