Push's Classic Contest Prep

[Pushtoday]

Back Day
SS: Machine rear delt flyes w/ machine calf raises 2x15/15, 4x10/10
SS: Seated calf raises w/ Rope face pulls 2x15/15, 4x10/10
SS: HS iso high row w/ HS standing shrugs 2x15/15, 4x10/10
Pulldowns UH 1x12, 1x10, 3x10, dropset 1x10/10
Tbar row neutral 1x15, 4x10, dropset 1x10/7, rest pause 1x14/9/9/8

Calories 2319
Pro 278
Carbs 129
Fat 53
Chest work tomorrow after work.
Today's breakfast: 3 egg whites, 1 whole egg, and a scoop of isolate. With sugar free syrup.

 

[Pushtoday]

4 Weeks out.
Some chest work tonight.
Slight incline DB flyes 1x20, 4x15
Flat bench press 1x20, 1x15, 3x12, rest pause 1x12/5, dropset 1x8/7
Wide grip bench press 3x12, dropset 1x15/16
Incline DB press 3x8, 1x15

Ab Work after each set

Calories 2349
Pro 283
Carbs 139
Fat 51
Weight just under 166 this a.m.
Will probably have some extra food tomorrow.

 

[macedog24]

4 Weeks out.
Some chest work tonight.
Slight incline DB flyes 1x20, 4x15
Flat bench press 1x20, 1x15, 3x12, rest pause 1x12/5, dropset 1x8/7
Wide grip bench press 3x12, dropset 1x15/16
Incline DB press 3x8, 1x15

Ab Work after each set

Calories 2349
Pro 283
Carbs 139
Fat 51
Weight just under 166 this a.m.
Will probably have some extra food tomorrow.

Keep it up pushtoday! Looking great. 166 is this your new low!

Sent from my LG-H910 using Tapatalk

 

[Pushtoday]

No training on Easter.
Easter macros: Calories 2818, Pro 234, Carbs 255, Fat 90

Today was Legs and Arms
Bike 7 mins
SS: seated leg curls w/ machine calf raises 2x20/15, 5x10/10
SS: seated calf raises w/ leg press 1x20/20, 5x15/15, 1x20/20
Hack squats 1x16, 1x12, 4x10, rest pause 1x15/10
Leg extensions 1x15, 1x12, 1x10, rest pause 1x8/5, dropset 1x8/6/8
SS: Smith Close grip press w/ handle pushdowns 1x20/15, 1x12/10, 3x8/8, 1x12/8, 1x15/12
SS: Seated DB hammer curls w/ cable ez bar curls 1x20/12, 1x15/10, 1x12/10, 1x12/7, 1x10/10, 1x12/12

Today's Macros:
Calories 2198
Pro 246
Carbs 121
Fat 59

Weight 167 this a.m.
Shoulders tomorrow after work.

 

[Pushtoday]

Keep it up pushtoday! Looking great. 166 is this your new low!

Sent from my LG-H910 using Tapatalk

No stopping now mace!! Gotta get peeled. Don't want to loose any muscle though so slow and steady it is.

 

[Pushtoday]

Shoulders tonight.
Standing side laterals 2x20, 3x15, dropset 1x15/12
Seated DB shoulder press 1x20, 1x15, 3x12, dropset 1x10/8
Seated heavy partial laterals 4x10
Seated Arnold press 4x10

Ab Work after each set

Calories 2368
Pro 312
Carbs 103
Fat 59
Weight 166

Back session tomorrow after work.

 

[Pushtoday]

Back Day.
SS: BW pullups w/ seated rear delt flyes 4x10/10
Barbell row 1x12, 1x10, 4x9, rest pause 1x9/5/5/3
BW pullups UH 4x8
DB low row 1x8/7/6/5/4/3/2/1 nonstop alternating arms
SS: DB shrugs w/ bent over rear delt flyes 4x12/12, 1x20/20

Calories 2330
Pro 291
Carbs 107
Fat 60
Weight 166

Legs Tomorrow.

 

[Pushtoday]

Legs after work.
Bike 7 mins
SS: Lying leg curls w/ leg extensions 2x20/20, 4x12/12
Squats 1x15, 1x12, 2x10, 4x8, 1x15
Seated calf raises 3x20

Standing calf raises after every set

Calories 2235
Pro 285
Carbs 111
Fat 53
Weight 165

Chest tomorrow.

 

[superted]

Nice gear pawn

Subbed

 

[Pushtoday]

Got a little chest work in tonight.
Slight incline DB flyes 1x20, 1x15, 3x12
Incline DB press 1x20, 1x15, 3x12
Slight incline hex press 1x25, 3x15
Slight incline DB press 1x15, 4x10

Ab Work after every set

Calories 2271
Pro 284
Carbs 117
Fat 56
Weight 165

Arms tomorrow.

 

[Pushtoday]

3 Weeks out.
Short and sweet Arm blast.
Close grip press 1x20, 1x12, 4x10, rest pause 1x12/6
SS: BW Dips w/ DB skullcrushers 4x12/12
Seated Alt DB Curls 1x20, 1x15, 3x12, rest pause 1x15/8
SS: Seated hammer curls w/ Ez bar curls 4x8/10

Calories 2266
Pro 297
Carbs 99
Fat 55
Weight 164

Legs tomorrow.

 

[Pushtoday]

Legs after work tonight.
Bike 7 mins
Lying leg curls 2x20, 4x12, 2x20
SS: Squats w/ leg extensions 2x15/12, 5x10/8
Seated calf raises 3x20

Standing calf raises after every set.

Calories 2196
Pro 279
Carbs 110
Fat 58
Weight 164

Shoulders tomorrow.

 

[Pushtoday]

Shoulders tonight after work.
Standing side laterals 2x20, 2x15, 3x10, dropset 1x10/10/12
Seated DB shoulder press 2x15, 3x10, rest pause 1x10/6
Seated heavy partial laterals 4x10
Seated Arnold press 1x12, 2x8, 1x12

Ab Work after every set

Calories 2168
Pro 293
Carbs 112
Fat 47

Back and rear delts tomorrow.

 

[Pushtoday]

Back and rear delts.
Rope face pulls 6x10, 1x15
Reverse Pec Dec 1x15, 4x10, 1x15
HS standing shrugs 1x20, 4x10, 1x15
Pulldowns UH 1x15, 1x12, 4x8, dropset 1x8/8
Tbar row neutral 1x15, 4x10, dropset 1x10/7, rest pause 1x15/8/8/7

Calories 2227
Pro 278
Carbs 138
Fat 49
Weight just under 164

Legs tomorrow

 

[Pushtoday]

Legs and Arms.
Bike 7 mins
Machine calf raises 2x15, 4x10, dropset 1x10/6, rest pause 1x10/6
Seated calf raises rest pause 1x12/10/8, 3x10/8/8, 1x15/12/10
Leg press 2x20, 5x12, dropset 1x12/15
Leg extensions 1x15, 1x12, 4x10
Seated leg curls 4x15
SS: Vbar Pushdowns w/ Cable curls 1x25/25, 1x20/20, 1x15/15, 3x12/10, 1x18/15
SS: Seated alt DB curls w/ handle pushdowns 1x15/15, 4x10/12

Calories 2250
Pro 285
Carbs 119
Fat 56

Weight 163 this a.m.
Chest Day or rest day tomorrow.....

 

[Pushtoday]

Chest session tonight after work.
Slight incline DB flyes 1x20, 2x15, 3x12
Bench press 2x15, 2x12, 2x10, dropset 1x5/7/12
Wide grip bench press 3x12, rest pause 1x15/8
Incline DB press 4x10

Ab Work after every set

Calories 2274
Pro 279
Carbs 142
Fat 49

Woke up under 163 this a.m.
Pic is first thing.

 

[Pushtoday]

Tonight, 30 mins on the bike with some ab and calf work.

Weight 163 this a.m.
Calories 2239
Pro 266
Carbs 129
Fat 61

Legs tomorrow after work.

 

[macedog24]

Chest session tonight after work.
Slight incline DB flyes 1x20, 2x15, 3x12
Bench press 2x15, 2x12, 2x10, dropset 1x5/7/12
Wide grip bench press 3x12, rest pause 1x15/8
Incline DB press 4x10

Ab Work after every set

Calories 2274
Pro 279
Carbs 142
Fat 49

Woke up under 163 this a.m.
Pic is first thing.

Looking ripped push! Keep up the killer work.

Sent from my LG-H910 using Tapatalk

 

[Pushtoday]

2 Weeks out.
Leg day after work tonight.
Bike 7 mins
Lying leg curls 2x20, 4x12, rest pause 1x12/7, 1x10/6
Squats 1x15, 1x12, 1x10, 4x8, rest pause 1x12/8
Leg extensions 1x15, 1x12, 3x10, dropset 1x12/10/8

Calories 2215
Pro 276
Carbs 113
Fat 56
Weight under 163 this a.m.

Last Refeed tomorrow.
EQ last pin today. (19 weeks)
Var done today.
Winny upped to 50mg split dose starting tomorrow.
Halo starts tomorrow at 10mg split dose.
Tren a still 50 ed
Mast p still 50 ed

Back and maybe some shoulders tomorrow.

 

[Pushtoday]

Back and Shoulders today.
Reverse Pec Dec 1x20, 1x15, 4x10, dropset 1x10/10/10
SS: HS iso high row w/ HS standing shrugs 1x15/15, 3x10/10
SS: HS iso row w/ HS iso low row 1x12/12, 3x9/7
SS: Pulldowns neutral w/ rope face pulls 4x10/10
SS: Machine Shoulder press w/ machine side laterals 1x15/15, 4x10/10, 1x15/12
Machine calf raises 5x10
Seated calf raises 5x10

Last Refeed this prep.
Calories 3567
Pro 246
Carbs 436
Fat 82

Weight was 162 this a.m.
Tomorrow is Arm Day after work.

 

[Pushtoday]

Arm Day
SS: DB drag curls w/ Tricep kickbacks 1x20/20, 2x15/15, 1x20/20
SS: BW dips w/ Standing hammer curls w/ DB skullcrushers 1x10/15/15, 4x12/12/8
SS: Close grip press w/ Seated alt DB curls 2x15/15, 3x10/10


Ab work after every set.

Calories 1984
Pro 257
Carbs 104
Fat 45

Weight was 162 this a.m.
Legs tomorrow after work.

 

[Pushtoday]

Legs
Bike 30mins
Squats 1x20, 2x15, 5x8, 1x15
Seated calf raises 4xFailure

Standing calf raises after every set.

Calories 2086
Pro 273
Carbs 106
Fat 47

Weight was 163 this a.m.
Chest and shoulders tomorrow.

 

[Pushtoday]

Chest and Shoulders
Standing cable crossover 1x20, 1x15, 3x12, 1x20
HS iso incline press 2x15, 4x10, dropset 1x10/10
Machine chest press 1x12, 4x9, rest pause 1x12/7
Pec Dec 1x12, 3x10
SS: Machine Shoulder Press w/ machine side laterals 1x15/15, 4x10/10, 1x15/15

Calories 2018
Pro 266
Carbs 110
Fat 45

Weight 161 this a.m.
Back and rear delts tomorrow after work.

 

[Pushtoday]

Some back work tonight.
SS: Pullups wide w seated rear delt flyes 4x8/12
Barbell row 2x12, 4x8, 2x15
Pullups UH 3x10
DB low row 3x8
SS: DB shrugs w/ rear delt flyes 4x12/10

Calories 2189
Pro 233
Carbs 162
Fat 55

Weight 161 this morning.
Legs or rest tomorrow.

 

[Pushtoday]

Some light leg work tonight.
Bike 30 mins
SS: Lying Leg Curls w/ Leg Extensions 2x20/20, 5x10/10
Seated calf raises 4x15-20

Standing calf raises after every set

Calories 2157
Pro 271
Carbs 143
Fat 44

Arms tomorrow after work.

 

[Pushtoday]

Arms tonight.
SS: DB drag curls w/ tricep kickback 2x20/20, 3x12/12
SS: BW dips w/ DB skullcrushers 1x12/12, 3x10/10
SS: Standing alt DB curls w/ seated hammer curls 1x12/10, 3x10/8

AB Work after each set

Calories 1986
Pro 238
Carbs 78
Fat 63

Weight 161 this morning.

Chest and Shoulders tomorrow.

 

[Pushtoday]

Chest and Shoulders
Standing cable crossover 1x20, 1x15, 3x12, dropset 1x12/12
HS iso incline press 2x15, 3x10, dropset 1x10/10
SS: Smith slight incline wide grip w/ HS iso wide chest 1x20/20, 4x10/10
SS: Seated heavy partial laterals w/ side laterals 1x10/10, 3x8/8
Seated Arnold press 4x10
Rope face pulls 4x12

Calories 2079
Pro 268
Carbs 93
Fat 54

Weight was 160 after fasted cardio this a.m.
Light Leg Pump tomorrow after work.

 

[Pushtoday]

No training today, other than a little bit of ab work.

Calories 2501
Pro 212
Carbs 242
Fat 74

Might get a light leg pump tomorrow.
Woke up 160.6 this a.m.

 

[Pushtoday]

161.2

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[Pushtoday]

Last Leg session tonight, with a little back work as well.
Bike 10 mins
Lying leg curls 1x20, 3x15
Leg extensions 3x15, 2x10
Squats 5x10
Standing calf raises 100
Seated calf raises 50
BW pullups wide 4 sets
Barbell row 4 sets
DB low row 3 sets
DB shrugs 3 sets
Rear delt flyes 3 sets

Calories 2365
Pro 259
Carbs 161
Fat 60

Tomorrow is cardio in the morning.
Ab work and Posing after.