Log
- Thread starter Pushtoday
- Start date
Pushtoday
New member
Leg Day at home after work.
Bike 7 mins
Lying leg curls 2x20, 6x10 ( 15 Standing calf raises after each set)
Bulgarian split squats 1x20, 1x15, 6x10
Leg extensions 5x12, dropset 1x15/10
Seated calf raises w/ BW pullups wide 2x15/12, 3xfail/fail nonstop
Calories 2989
Pro 297
Carbs 253
Fat 73
No training tomorrow.
Bike 7 mins
Lying leg curls 2x20, 6x10 ( 15 Standing calf raises after each set)
Bulgarian split squats 1x20, 1x15, 6x10
Leg extensions 5x12, dropset 1x15/10
Seated calf raises w/ BW pullups wide 2x15/12, 3xfail/fail nonstop
Calories 2989
Pro 297
Carbs 253
Fat 73
No training tomorrow.
Pushtoday
New member
No training yesterday.
Work first then Dinner and a Movie,
Yesterday's Macros:
Calories 3752
Pro 251
Carbs 323
Fat 76
Today was Back Day.
SS: Seated calf raises w/ HS standing shrugs 1x20/20, 1x15/15, 1x12/12, 5x10/10
Machine rear delt flyes 1x20, 3x12
Pulldowns neutral grip 1x15, 3x9
Cable low row underhand 4x10
HS iso high row 4x12 (Standing)
HS iso row wide 4x10
SS: assisted pull-ups wide w/ HS iso low row 1x12/12, 1x8/10, 1x8/8
Today's Macros
Calories 2744
Pro 237
Carbs 274
Fat 59
Tomorrow is chest day after work.
Work first then Dinner and a Movie,
Yesterday's Macros:
Calories 3752
Pro 251
Carbs 323
Fat 76
Today was Back Day.
SS: Seated calf raises w/ HS standing shrugs 1x20/20, 1x15/15, 1x12/12, 5x10/10
Machine rear delt flyes 1x20, 3x12
Pulldowns neutral grip 1x15, 3x9
Cable low row underhand 4x10
HS iso high row 4x12 (Standing)
HS iso row wide 4x10
SS: assisted pull-ups wide w/ HS iso low row 1x12/12, 1x8/10, 1x8/8
Today's Macros
Calories 2744
Pro 237
Carbs 274
Fat 59
Tomorrow is chest day after work.
Pushtoday
New member
Chest Day after work tonight.
I did the exact same session as Thursday, just adding a little more weight/reps.
Slight incline DB flyes 4x15
Flat bench press 3x12, 5x8
Wide grip bench press 4x9, 1x17
Incline DB press 4x11
Ab Work after each set
Calories 2975
Pro 300
Carbs 229
Fat 69
Leg day tomorrow.
I did the exact same session as Thursday, just adding a little more weight/reps.
Slight incline DB flyes 4x15
Flat bench press 3x12, 5x8
Wide grip bench press 4x9, 1x17
Incline DB press 4x11
Ab Work after each set
Calories 2975
Pro 300
Carbs 229
Fat 69
Leg day tomorrow.
Pushtoday
New member
Got Legs and Arms done today.
Bike 7 mins
SS: seated leg curls w/ leg extensions 1x20/20, 1x16/16, 1x14/14, 1x12/12, 1x10/11
Leg press 1x25, 1x20, 1x15, 4x10, 1x20
Hack squat (close) 1x15, 1x11, 3x8, 1x25
Machine calf raises 2x12, 2x10, 2x9, dropset 1x10/7/8
Machine preacher curls 1x20, 1x16, 1x12, 3x9, 1x11, dropset 1x12/8
SS: Rope hammer curls w/ handle push downs 1x20/20, 1x15/15, 4x12/12
1 arm handle tricep extension underhand 4x12, 1x15
Calories 2929
Pro 275
Carbs 238
Fat 70
Shoulders tomorrow after work.
Bike 7 mins
SS: seated leg curls w/ leg extensions 1x20/20, 1x16/16, 1x14/14, 1x12/12, 1x10/11
Leg press 1x25, 1x20, 1x15, 4x10, 1x20
Hack squat (close) 1x15, 1x11, 3x8, 1x25
Machine calf raises 2x12, 2x10, 2x9, dropset 1x10/7/8
Machine preacher curls 1x20, 1x16, 1x12, 3x9, 1x11, dropset 1x12/8
SS: Rope hammer curls w/ handle push downs 1x20/20, 1x15/15, 4x12/12
1 arm handle tricep extension underhand 4x12, 1x15
Calories 2929
Pro 275
Carbs 238
Fat 70
Shoulders tomorrow after work.
oldmusclemike
Well-known member
So doin good man. Stayin on task 
I just saw Legs and Arms and I remembered shit way back I would usually have a LEG day all by itself. Ha the skinny legged guy pushin his guts out. Ha, .. Hard to push the clutch after training legs some days. Then my Legs wanna be like spaghetti going down the stairs...
Now this was back in my 30's 
Keep it up man..
OMM
I just saw Legs and Arms and I remembered shit way back I would usually have a LEG day all by itself. Ha the skinny legged guy pushin his guts out. Ha, .. Hard to push the clutch after training legs some days. Then my Legs wanna be like spaghetti going down the stairs...
Now this was back in my 30's Keep it up man..
OMM
Pushtoday
New member
So doin good man. Stayin on task
I just saw Legs and Arms and I remembered shit way back I would usually have a LEG day all by itself. Ha the skinny legged guy pushin his guts out. Ha, .. Hard to push the clutch after training legs some days. Then my Legs wanna be like spaghetti going down the stairs...
Keep it up man..
OMM
Thanks Mike, if I had stopped for even 5 minutes after legs I wouldn't have even thought about the arm stuff. I just went right into it and kept on...
Pushtoday
New member
Legs after work yesterday.
Bike 7 mins
Lying leg curls 2x20, 4x12
(15 Single leg standing calf raise after each set)
Bulgarian split squats 6x15
SS: goblet sumo squats w/ leg extensions 4x10/10
SS: Seated calf raises w/ incline close push-ups 5x15/15
Yesterday's Macros
Calories 3208
Pro 279
Carbs 262
Fat 82
Back Day today.
Pic is last night preworkout.
View attachment 567145
Bike 7 mins
Lying leg curls 2x20, 4x12
(15 Single leg standing calf raise after each set)
Bulgarian split squats 6x15
SS: goblet sumo squats w/ leg extensions 4x10/10
SS: Seated calf raises w/ incline close push-ups 5x15/15
Yesterday's Macros
Calories 3208
Pro 279
Carbs 262
Fat 82
Back Day today.
Pic is last night preworkout.
View attachment 567145
Pushtoday
New member
Back with a side of biceps.
SS: HS standing shrugs w/ HS iso row 1x20/20, 1x20/15, 1x15/12, 1x12/10, 3x10/8
1 arm HS iso row neutral 3x10
Pulldowns neutral 1x15, 3x10
Cable low row underhand 1x12, 3x8
Face pulls 1x15, 3x10
Assisted pullups wide 3x10
Cable rope hammer curls 1x20, 3x15, dropset 1x10/10/9
Machine preacher curls 1x20, 3x8, dropset 1x12/10
Calories 2765
Pro 261
Carbs 221
Fat 66
No training tomorrow.
SS: HS standing shrugs w/ HS iso row 1x20/20, 1x20/15, 1x15/12, 1x12/10, 3x10/8
1 arm HS iso row neutral 3x10
Pulldowns neutral 1x15, 3x10
Cable low row underhand 1x12, 3x8
Face pulls 1x15, 3x10
Assisted pullups wide 3x10
Cable rope hammer curls 1x20, 3x15, dropset 1x10/10/9
Machine preacher curls 1x20, 3x8, dropset 1x12/10
Calories 2765
Pro 261
Carbs 221
Fat 66
No training tomorrow.
Pushtoday
New member
Legs and Shoulders today.
Bike 7mins
Seated leg curls 2x20, 3x10
Leg extensions 1x20, 1x15, 1x13, 1x11, 1x10
Leg press 1x20, 1x20, 1x15, 3x12, dropset 1x12/15
Hack squat 1x20, 3x12, 1x20
SS: Seated calf raises w/ HS standing shrugs 1x20/20, 1x15/15, 1x12/12, 4x10/10
Machine rear delt flyes 1x15, 3x10
Machine shoulder press 1x15, 3x10
Machine side laterals 1x17, 3x12
Calories 2862
Pro 278
Carbs 240
Fat 71
Weight was 166 this morning.
Arms tomorrow before work also a refeed day.
Bike 7mins
Seated leg curls 2x20, 3x10
Leg extensions 1x20, 1x15, 1x13, 1x11, 1x10
Leg press 1x20, 1x20, 1x15, 3x12, dropset 1x12/15
Hack squat 1x20, 3x12, 1x20
SS: Seated calf raises w/ HS standing shrugs 1x20/20, 1x15/15, 1x12/12, 4x10/10
Machine rear delt flyes 1x15, 3x10
Machine shoulder press 1x15, 3x10
Machine side laterals 1x17, 3x12
Calories 2862
Pro 278
Carbs 240
Fat 71
Weight was 166 this morning.
Arms tomorrow before work also a refeed day.
Pushtoday
New member
Got a quick arm day pump before work yesterday.
SS: DB drag curls w/ DB tricep kickback 2x20, 1x17/15, 1x15/15, 1x15/15
SS: close grip press w/ standing hammer curls 1x20/20, 1x15/14, 3x10/10
SS: DB skullcrushers w/ concentration curls 3x15/10-12
Yesterday was a refeed day sooo I ate all the carbs!
Calories 3856
Pro 320
Carbs 425
Fat 80
Weight 169.8 this a.m.
Today was a rest day.
Today's macros:
Calories 2927
Pro 271
Carbs 227
Fat 77
Tomorrow is legs after work.
SS: DB drag curls w/ DB tricep kickback 2x20, 1x17/15, 1x15/15, 1x15/15
SS: close grip press w/ standing hammer curls 1x20/20, 1x15/14, 3x10/10
SS: DB skullcrushers w/ concentration curls 3x15/10-12
Yesterday was a refeed day sooo I ate all the carbs!
Calories 3856
Pro 320
Carbs 425
Fat 80
Weight 169.8 this a.m.
Today was a rest day.
Today's macros:
Calories 2927
Pro 271
Carbs 227
Fat 77
Tomorrow is legs after work.
Pushtoday
New member
Leg Day after work tonight.
Bike 7 mins
SS: lying leg curls w/ leg extensions 1x20/20, 2x15/15, 2x12/12, 5x10/10
(15 Standing BW single leg calf raises after each set)
SS: Goblet squat w/ DB stiff leg deads 4x12/8
(20 Standing double leg calf raises after each set)
SS: Bulgarian split squats w/ BW dips 4x15/15
SS: Seated calf raises w/ incline close pushups 4x15/15
Calories 3145
Pro 284
Carbs 204
Fat 86
Back day tomorrow.
Bike 7 mins
SS: lying leg curls w/ leg extensions 1x20/20, 2x15/15, 2x12/12, 5x10/10
(15 Standing BW single leg calf raises after each set)
SS: Goblet squat w/ DB stiff leg deads 4x12/8
(20 Standing double leg calf raises after each set)
SS: Bulgarian split squats w/ BW dips 4x15/15
SS: Seated calf raises w/ incline close pushups 4x15/15
Calories 3145
Pro 284
Carbs 204
Fat 86
Back day tomorrow.
Pushtoday
New member
Back Day with a little bicep work.
SS: HS Seated iso row wide w/ HS standing shrugs 3x15/15
SS: HS Seated iso row neutral w/ HS standing shrugs 1x12/10, 3x10/10
1 arm HS iso low row 2x10, 3x8, 4x6 (nonstop)
Cable low row underhand 3x12
Pulldowns neutral 1x12, 1x10, 4x8
Incline Alt DB curls rp 1x15/8, 1x10/6, 3x8/5, 1x11/8
Machine hammer preachers 1x20, 1x15, 2x12, rp 1x10/5, 1x13/7, 1x13/6
Calories 2735
Pro 254
Carbs 199
Fat 79
Shoulders tomorrow after work.
SS: HS Seated iso row wide w/ HS standing shrugs 3x15/15
SS: HS Seated iso row neutral w/ HS standing shrugs 1x12/10, 3x10/10
1 arm HS iso low row 2x10, 3x8, 4x6 (nonstop)
Cable low row underhand 3x12
Pulldowns neutral 1x12, 1x10, 4x8
Incline Alt DB curls rp 1x15/8, 1x10/6, 3x8/5, 1x11/8
Machine hammer preachers 1x20, 1x15, 2x12, rp 1x10/5, 1x13/7, 1x13/6
Calories 2735
Pro 254
Carbs 199
Fat 79
Shoulders tomorrow after work.
Pushtoday
New member
Chest with a side of triceps.
Standing cable flyes 1x20, 1x15, 2x10
Machine chest press 1x15, 1x12, 1x10, 4x8
HS iso incline press 1x12, 3x8, dropset 1x9/8
Pec dec 4x10
SS: HS iso wide chest w/ incline cable flyes 3x12/10
Smith close grip press 3x10, rp 1x10/5/4
Pushdowns vbar 1x15, 3x11-12, dropset 1x10/8
Calories 2791
Pro 313
Carbs 192
Fat 76
No Training tomorrow.
Low Carb, Low Fat, Deep Dish Pizza
View attachment 567164
Standing cable flyes 1x20, 1x15, 2x10
Machine chest press 1x15, 1x12, 1x10, 4x8
HS iso incline press 1x12, 3x8, dropset 1x9/8
Pec dec 4x10
SS: HS iso wide chest w/ incline cable flyes 3x12/10
Smith close grip press 3x10, rp 1x10/5/4
Pushdowns vbar 1x15, 3x11-12, dropset 1x10/8
Calories 2791
Pro 313
Carbs 192
Fat 76
No Training tomorrow.
Low Carb, Low Fat, Deep Dish Pizza
View attachment 567164
