Old Duffer
New member
Am I noticing a drop in weight these days?
Just wondering if you are cutting
Just wondering if you are cutting
Log
- Thread starter Pushtoday
- Start date
Pushtoday
New member
Yessir. I'm hoping to do a competition at the end of April. As long as life allows, I started prep 3 1/2 weeks ago. That was 16 weeks out. So this Saturday will be 12 weeks out.
Pushtoday
New member
Got to the gym for a Leg Session after work today.
Bike 7 mins
SS: seated leg curls w/ leg extensions 1x20/20, 3x12/12, 1x17/17
Leg press 2x20, 2x20, rest pause 1x15/8, 1x15/7, 1x15/5, 1x14/6, 1x14/5, 1x35
Hack squats 4x10
Machine calf raises 1x15, 2x12, 2x10, rp 1x12/7, 1x10/6
Calories 3000
Pro 280
Carbs 207
Fat 90
Back day tomorrow after work.
Bike 7 mins
SS: seated leg curls w/ leg extensions 1x20/20, 3x12/12, 1x17/17
Leg press 2x20, 2x20, rest pause 1x15/8, 1x15/7, 1x15/5, 1x14/6, 1x14/5, 1x35
Hack squats 4x10
Machine calf raises 1x15, 2x12, 2x10, rp 1x12/7, 1x10/6
Calories 3000
Pro 280
Carbs 207
Fat 90
Back day tomorrow after work.
Old Duffer
New member
Yessir. I'm hoping to do a competition at the end of April. As long as life allows, I started prep 3 1/2 weeks ago. That was 16 weeks out. So this Saturday will be 12 weeks out.
Show prep is a whole other level of oh my fugging god! Kudos!
Pushtoday
New member
Yeah thats what I understand, right now its similar to a regular cut. Except that I've added some ab work in. I know its going to get harder as we go.
Pushtoday
New member
Back session after work tonight.
BW pullups wide 3x12, 6x10
SS: Barbell shrugs w/ Rear delt flyes 2x15/15, 3x12/10
Plate high row 4x10
1 arm DB low row 4x10, 1x16
SS: DB shrugs w/ DB upright row 3x12/10
Ab Work after each set
Calories 3002
Pro 326
Carbs 195
Fat 74
Arms after work tomorrow.
BW pullups wide 3x12, 6x10
SS: Barbell shrugs w/ Rear delt flyes 2x15/15, 3x12/10
Plate high row 4x10
1 arm DB low row 4x10, 1x16
SS: DB shrugs w/ DB upright row 3x12/10
Ab Work after each set
Calories 3002
Pro 326
Carbs 195
Fat 74
Arms after work tomorrow.
Pushtoday
New member
No training yesterday.
Yesterday's macros:
Calories 2850
Pro 329
Carbs 164
Fat 77
Today I got some Chest and Arms in.
Standing cable crossover 1x20, 1x15, 3x12
Incline DB press (work up sets 4x8) 3x8, 3x5, 2x12
SS: HS iso incline press w/ seated calf raises 4x10/15, 3x15/20
SS: machine dips w/ machine preacher curls 1x15/15, 1x12/12, 4x8/10
SS: Handle push down w/ cable rope hammer curls 1x15/15, 1x12/12, 4x10/10
Weight was 168 this a.m.
Today macros will be through the roof.
Yesterday's macros:
Calories 2850
Pro 329
Carbs 164
Fat 77
Today I got some Chest and Arms in.
Standing cable crossover 1x20, 1x15, 3x12
Incline DB press (work up sets 4x8) 3x8, 3x5, 2x12
SS: HS iso incline press w/ seated calf raises 4x10/15, 3x15/20
SS: machine dips w/ machine preacher curls 1x15/15, 1x12/12, 4x8/10
SS: Handle push down w/ cable rope hammer curls 1x15/15, 1x12/12, 4x10/10
Weight was 168 this a.m.
Today macros will be through the roof.
Pushtoday
New member
Thanks brother, I wish I realized at a younger age that consistency with diet and training is the real key.
Pushtoday
New member
Yesterday was no training.
Macros for yesterday:
Calories 2654
Pro 292
Carbs 192
Fat 71
Today I got a shoulder session after work.
Giant set:
Seated rear delt flyes
Seated DB shoulder press
Standing side laterals
Standing DB shrugs
DB Upright rows
1x20 each
1x15 each
1x12 each
3x10 each
Ab Work after each set.
Calories 2980
Pro 330
Carbs 205
Fat 71
Leg Day tomorrow.
Macros for yesterday:
Calories 2654
Pro 292
Carbs 192
Fat 71
Today I got a shoulder session after work.
Giant set:
Seated rear delt flyes
Seated DB shoulder press
Standing side laterals
Standing DB shrugs
DB Upright rows
1x20 each
1x15 each
1x12 each
3x10 each
Ab Work after each set.
Calories 2980
Pro 330
Carbs 205
Fat 71
Leg Day tomorrow.
Old Duffer
New member
Dude, yer killin me! Lol!
How the H do you get 292g protein in only 2650 calories?!? So impressed:-o
How the H do you get 292g protein in only 2650 calories?!? So impressed:-o
Pushtoday
New member
By utilizing protein drinks, they really help. I like the muscle milk pro series (32g), dymatize iso clear (40g), premier protein clear (20g), and of course whey isolate powder (45g).
Pushtoday
New member
Legs and triceps.
Bike 7 mins
Lying leg curls 2x20, 1x15, 4x12
SS: leg extensions w/ machine calf raises 1x15/13, 1x12/11, 1x11/12, 3x10/10
Leg press 1x20, 1x20, 1x15, 1x15, 3x10, 1x20
Hack squat 4x10
SS: Seated calf raises w/ tricep pushdowns neutral 1x15/25, 1x13/20, 4x10/10
SS: Seated calf raises w/ smith close grip press 4x8/12
Machine dips 1x15, 3x10
Calories 3008
Pro 335
Carbs 203
Fat 78
Back Day tomorrow.
Bike 7 mins
Lying leg curls 2x20, 1x15, 4x12
SS: leg extensions w/ machine calf raises 1x15/13, 1x12/11, 1x11/12, 3x10/10
Leg press 1x20, 1x20, 1x15, 1x15, 3x10, 1x20
Hack squat 4x10
SS: Seated calf raises w/ tricep pushdowns neutral 1x15/25, 1x13/20, 4x10/10
SS: Seated calf raises w/ smith close grip press 4x8/12
Machine dips 1x15, 3x10
Calories 3008
Pro 335
Carbs 203
Fat 78
Back Day tomorrow.
Pushtoday
New member
Back and Biceps
SS: HS Seated iso row wide w/ HS standing shrugs 1x15/15, 1x15/15, 3x10/10
SS: HS Seated iso row neutral w/ HS standing shrugs 3x10/10, 1x15/15
1 arm HS iso low row 2x12, 3x10, 4x6 (nonstop)
Machine pulldowns wide 1x14, 3x9, 1x12
Cable pulldowns neutral 3x12, dropset 1x6/8/8
Rope face pulls 3x12
Machine rear delt flyes 3x10
Incline DB curls 1x12, 1x10, 3x8, rp 1x10/5
Machine preacher curls 1x15, 3x10, dropset 1x14/8
Calories 2908
Pro 319
Carbs 193
Fat 71
Rest Day tomorrow.
SS: HS Seated iso row wide w/ HS standing shrugs 1x15/15, 1x15/15, 3x10/10
SS: HS Seated iso row neutral w/ HS standing shrugs 3x10/10, 1x15/15
1 arm HS iso low row 2x12, 3x10, 4x6 (nonstop)
Machine pulldowns wide 1x14, 3x9, 1x12
Cable pulldowns neutral 3x12, dropset 1x6/8/8
Rope face pulls 3x12
Machine rear delt flyes 3x10
Incline DB curls 1x12, 1x10, 3x8, rp 1x10/5
Machine preacher curls 1x15, 3x10, dropset 1x14/8
Calories 2908
Pro 319
Carbs 193
Fat 71
Rest Day tomorrow.
Pushtoday
New member
Friday no training.
Macros: Calories 3049, Pro 339, Carbs 173, Fat 84
Saturday no training.
Macros: Calories 3045, Pro 308, Carbs 168, Fat 74 (tequila=empty calories)
Today was leg day and I had to make up for yesterday's missed chest session.
Bike 7 mins
SS: seated leg curls w/ leg extensions 1x20/20, 1x15/15, 3x10/10
Hack squats 2x15, 2x12, 4x10, dropset 1x12/9
Leg press 1x15, 1x12, 4x10
Seated calf raises 2x15, 4x12
Machine calf raises 4x10
Standing cable crossover 1x20, 1x15, 1x12, dropset 1x12/10
Machine chest press 1x15, 1x12, 4x8, dropset 1x10/9
HS iso incline press rp 1x15/8, 1x13/7, 1x12/7
Pec dec 4x10
Weight was 168.8 this a.m.
Tomorrow is Back Day after work.
Pics are yesterday no pump, and my kid's birthday cake.
View attachment 567173
View attachment 567174
Macros: Calories 3049, Pro 339, Carbs 173, Fat 84
Saturday no training.
Macros: Calories 3045, Pro 308, Carbs 168, Fat 74 (tequila=empty calories)
Today was leg day and I had to make up for yesterday's missed chest session.
Bike 7 mins
SS: seated leg curls w/ leg extensions 1x20/20, 1x15/15, 3x10/10
Hack squats 2x15, 2x12, 4x10, dropset 1x12/9
Leg press 1x15, 1x12, 4x10
Seated calf raises 2x15, 4x12
Machine calf raises 4x10
Standing cable crossover 1x20, 1x15, 1x12, dropset 1x12/10
Machine chest press 1x15, 1x12, 4x8, dropset 1x10/9
HS iso incline press rp 1x15/8, 1x13/7, 1x12/7
Pec dec 4x10
Weight was 168.8 this a.m.
Tomorrow is Back Day after work.
Pics are yesterday no pump, and my kid's birthday cake.
View attachment 567173
View attachment 567174
Pushtoday
New member
Yesterday was Back day after work.
BW Pullups wide 3x15
BW pullups underhand 6x8
Bent row underhand 1x13, 5x8, rp 1x11/6
1 arm DB high row 3x8, 2x12
SS: Barbell shrugs w/ bent rear delt flyes 1x15/15, 4x10/10
Ab Work after each set.
Yesterday's macros:
Calories 2648
Pro 297
Carbs 179
Fat 66
Today was Arm Day after work.
SS: DB drag curls w/ tricep kickback 1x20/20, 3x12/12 (15 Standing BW calf raises after each set)
SS: incline DB curls w/ weighted dips 1x15/15, 3x10/10 (10 Standing BW single leg calf raises after each set)
SS: Close grip press w/ standing hammer curls 3x12/10, 1x18/18 (15 Seated DB calf raises after each set)
Calories 2963
Pro 293
Carbs 213
Fat 85
Tomorrow is Shoulders
BW Pullups wide 3x15
BW pullups underhand 6x8
Bent row underhand 1x13, 5x8, rp 1x11/6
1 arm DB high row 3x8, 2x12
SS: Barbell shrugs w/ bent rear delt flyes 1x15/15, 4x10/10
Ab Work after each set.
Yesterday's macros:
Calories 2648
Pro 297
Carbs 179
Fat 66
Today was Arm Day after work.
SS: DB drag curls w/ tricep kickback 1x20/20, 3x12/12 (15 Standing BW calf raises after each set)
SS: incline DB curls w/ weighted dips 1x15/15, 3x10/10 (10 Standing BW single leg calf raises after each set)
SS: Close grip press w/ standing hammer curls 3x12/10, 1x18/18 (15 Seated DB calf raises after each set)
Calories 2963
Pro 293
Carbs 213
Fat 85
Tomorrow is Shoulders
Pushtoday
New member
Shoulder day after work.
Seated rear delt flyes 2x25, 3x15
Arnold press 1x12, 4x8
Seated heavy partial laterals 6x8
SS: DB shrugs w/ bent rear delt flyes 4x10/10, 1x20/20
Standing side laterals 6x6 (muscle rounds)
Ab Work after each set.
Calories 2869
Pro 331
Carbs 192
Fat 68
Leg Day tomorrow after work.
Seated rear delt flyes 2x25, 3x15
Arnold press 1x12, 4x8
Seated heavy partial laterals 6x8
SS: DB shrugs w/ bent rear delt flyes 4x10/10, 1x20/20
Standing side laterals 6x6 (muscle rounds)
Ab Work after each set.
Calories 2869
Pro 331
Carbs 192
Fat 68
Leg Day tomorrow after work.
Pushtoday
New member
Leg day after work.
Bike 7 mins
Lying leg curls 4x20
Squats 2x20, 2x12, 5x10, 1x20
Leg extensions 1x15, 3x10, muscle rounds 4x6
SS: Seated calf raises w/ standing BW calf raises 4x15/10
Calories 2638
Pro 313
Carbs 178
Fat 57
Weight was 170 this a.m.
Chest tomorrow after work.
Bike 7 mins
Lying leg curls 4x20
Squats 2x20, 2x12, 5x10, 1x20
Leg extensions 1x15, 3x10, muscle rounds 4x6
SS: Seated calf raises w/ standing BW calf raises 4x15/10
Calories 2638
Pro 313
Carbs 178
Fat 57
Weight was 170 this a.m.
Chest tomorrow after work.
Last edited:
Pushtoday
New member
Chest work last night.
Slight incline DB flyes 1x20, 1x15, 2x12
Bench press 1x15, 1x12, 4x8, 1x7, rp 1x7/3
Wide grip bench press rp 1x12/6, ds 1x11/9, rp 1x14/6, ds 1x11/14
Incline DB press 3x8, 1x15
Ab work after each set
Yesterday's Macros:
Calories 2619
Pro 328
Carbs 148
Fat 66
Back session after work tonight.
BW pullups wide 1x12, 4x10
DB low row 1x15, 3x10, rp 1x10/6
BW pullups UH 4x8
Barbell row UH 4x10
Giant set:
Barbell Shrug, rear delt flyes, DB shrugs 1x15 each, 3x10 each, 1x20 each
Calories 2759
Pro 332
Carbs 168
Fat 74
Legs tomorrow.
Slight incline DB flyes 1x20, 1x15, 2x12
Bench press 1x15, 1x12, 4x8, 1x7, rp 1x7/3
Wide grip bench press rp 1x12/6, ds 1x11/9, rp 1x14/6, ds 1x11/14
Incline DB press 3x8, 1x15
Ab work after each set
Yesterday's Macros:
Calories 2619
Pro 328
Carbs 148
Fat 66
Back session after work tonight.
BW pullups wide 1x12, 4x10
DB low row 1x15, 3x10, rp 1x10/6
BW pullups UH 4x8
Barbell row UH 4x10
Giant set:
Barbell Shrug, rear delt flyes, DB shrugs 1x15 each, 3x10 each, 1x20 each
Calories 2759
Pro 332
Carbs 168
Fat 74
Legs tomorrow.
Pushtoday
New member
Leg Day with a side of Arms
Bike 7 mins
Seated leg curls 1x20, 1x15, 4x12
Leg press 1x25, 1x20, 1x15, 4x10, ds 1x15/10/15
Hack squat 4x10, muscle rounds 4x6
Seated calf raises rp 1x15/7, 1x10/6, 1x10/7, 1x11/5, ds 1x10/8/7
SS: Smith close grip press w/ rope pushdowns 5x10/10
SS: Seated alt DB curls w/ rope hammer curls 5x10/15
Calories 2407
Pro 250
Carbs 187
Fat 47
No training tomorrow.
Bike 7 mins
Seated leg curls 1x20, 1x15, 4x12
Leg press 1x25, 1x20, 1x15, 4x10, ds 1x15/10/15
Hack squat 4x10, muscle rounds 4x6
Seated calf raises rp 1x15/7, 1x10/6, 1x10/7, 1x11/5, ds 1x10/8/7
SS: Smith close grip press w/ rope pushdowns 5x10/10
SS: Seated alt DB curls w/ rope hammer curls 5x10/15
Calories 2407
Pro 250
Carbs 187
Fat 47
No training tomorrow.
