Push's Cycle Log

[Pushtoday]

Yesterday No training,
Thanksgiving macros:
Calories 3832
Pro 231
Carbs 418
Fat 102

Today was chest session after work.
Incline DB press 3x15, 10x10
Slight incline DB press 4x12
Slight incline DB flyes 4x12
Slight incline hex press 4x15

15 Standing BW calf raises (1sec squeeze at top) between every set.

Today's Macros:
Calories 3683
Pro 261
Carbs 402
Fat 82

Tomorrow is back day after work.

 

[Pushtoday]

Back session after work tonight.
BW pullups wide 6x10, 4x8
DB 1 arm low row 1x15, 5x10
BW pullups neutral 4x8
SS: DB high row w/ upright rows 1x20/10, 3x12/10
SS: DB shrugs w/ rear delt flyes 3x12/10, 1x20/15

Calories 3630
Pro 262
Carbs 370
Fat 97

Legs tomorrow.

 

[Pushtoday]

Leg day at the gym.
Bike 7 mins
Lying leg curls 5x20, rp 1x16/9, 1x14/9
Leg extensions 4x15, rp 1x13/8, 1x11/8
Smith squats 1x15, 5x10
Leg press 1x25, 2x20, ds 1x25/30
Seated calf raises rp 1x15/10, 3x12/8, 1x15/10
Machine calf raises 5x10-12

Calories 3521
Pro 244
Carbs 365
Fat 88

Tomorrow will be shoulders after work.

 

[Pushtoday]

Shoulders tonight after work.
Seated rear delt flyes 4x20
Seated DB shoulder press 2x20, 1x15, 3x12, 1x20
Seated DB front raises 3x12
Standing side laterals 3x15, 1x20
SS: DB shrugs w/ bent over rear delt flyes 4x15/10

Calories 3648
Pro 250
Carbs 360
Fat 107

Arms after work tomorrow.
Weight 176 this a.m.

 

[Pushtoday]

ArmDay after work:
SS: DB drag curls w/ tricep kickback 3x20/20
SS: close grip press w/ standing hammer curls 1x20/15, 3x15/12
SS: Seated french press w/ preacher curls 1x15/12, 3x10/8
SS: DB skullcrushers w/ concentration curls 3x12/10
20 BW standing calf raises between every set.

Calories 3580
Pro 276
Carbs 350
Fat 88

 

[Pushtoday]

Chest day at the gym.
Standing cable crossover 1x25, 1x20, 2x15, 1x20, 1x25
Slight incline DB press 5x10, 5x8
Machine chest press 1x15, 1x12, 1x8, dropsets 1x6/5/6/8, 1x4/4/4/7

Calories 3519
Pro 238
Carbs 402
Fat 84
Ate pretty clean today but, I did have a slice of Irish Creme Cheesecake tonight.

Going to try to get some squats in tomorrow night.

 

[Pushtoday]

A little leg work tonight after work.
SS: lying leg curls w/ leg extensions 2x20/20, 3x15/15
Squats 1x20, 10/10
SS: seated calf raises w/ standing BW calf raises 4x20/15-20

Calories 3441
Pro 291
Carbs 364
Fat 74

Probably no training tomorrow.

 

[Pushtoday]

No training today.
Calories 3497
Pro 251
Carbs 372
Fat 82
Back session tomorrow after work.

 

[Pushtoday]

Yesterday was back session after work.
Pullups wide 2x10, 2x10, 2x8, 2x10, 2x10
One arm high row 1x15, 4x10
SS: pullups neutral w/ DB low row 4x8/15
SS: DB shrugs w/ upright rows 4x15/10
Rear delt flyes 4xfail

Yesterday's Macros:
Calories 4240
Pro 265
Carbs 432
Fat 103

Today was a chest session at the gym.
Standing cable crossover 1x25, 1x20, 3x15
HS iso incline press 1x15, 5x10, 1x15
Machine chest press neutral 1x15, 5x10, 1x15
Pec Dec 4x12
Seated calf raises rp 1x20/15, 3x15/12, 1x20/15

Today's macros:
Calories 3209
Pro 207
Carbs 342
Fat 95

Shoulders or Arms tomorrow after work.

 

[Pushtoday]

Quick arm pump tonight after work.
SS: DB drag curls w/ tricep kickback 2x20/20, 3x15/15
SS: DB skullcrushers w/ seated hammer curls 4x20/15
SS: Seated french press w/ preacher curls 1x25/20, 3x20/15

Calories 3423
Pro 293
Carbs 295
Fat 95

No training tomorrow.

 

[Pushtoday]

No training yesterday.
Yesterday's macros:
Calories 3695
Pro 274
Carbs 326
Fat 128

Today was legs.
Bike 7 mins
Lying leg curls 3x20, 1x15, 1x12, 1x10, 1x8, 1x8
Smith squats 2x20, 1x15, 1x15, 4x10
Leg press 2x20, 4x15
Seated calf raises 1x20, 3x13
Leg extensions 1x15, 1x13, 1x11, 1x9
Machine calf raises 1x13, 1x12, 1x12, 1x11

Calories 3446
Pro 249
Carbs 370
Fat 95

Back day tomorrow.

 

[Pushtoday]

Back day at the gym today.
Machine pulldowns wide 2x15, 1x12, 1x10, 4x8
HS iso row (1 arm) 1x15, 1x12, 4x9
HS iso low row 1x15, 4x8
HS iso high row 4x15
HS standing shrugs 1x20, 4x12, 1x25

Calories 3460
Pro 259
Carbs 340
Fat 83

No training tomorrow.

 

[Pushtoday]

No training yesterday.
Yesterday's macros:
Calories 3525
Pro 229
Carbs 370
Fat 94

Today I got a quick shoulder pump at home after work.
Seated rear delt flyes 2x20, 3x15
Seated DB shoulder press 2x20, 3x15
SS: front raises w/ side laterals 3x10/10, 1x15/12
SS: DB shrugs w/ rear delt flyes 5x20/15

Today's Macros:
Calories 3431
Pro 260
Carbs 323
Fat 101
Plus any extra calories from drinks tonight.

Chest tomorrow.

 

[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.

 

[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