Coached By DarkBeast Log - PUSH

[Pushtoday]

Pull session after work today.
BW Pullups wide 5x12
DB low row 4x10
DB high row 4x12
DB shrugs 4x15
DB rear delt flyes 4x15
Alt DB curls 1x20, 3x12, 2x20
Seated hammer curls 4x10

Calories 3281
Pro 304
Carbs 331
Fat 68

Next 2 days no training, busy couple days at work.

 

[Pushtoday]

Rest Day today.

Calories 3232
Pro 254
Carbs 327
Fat 79

If at all possible I'll get a Push session in tomorrow after work.

Because I love Peanut Butter but I try to stay away from it unless i'm bulking, I ordered some of this Peanut butter powder.
I have 2 tbsp. in the morning with my milk and 2 tbsp in my shakes.
Each serving of 2 tbsp. is 8g protein and only 2g fat.

 

[Pushtoday]

Got a Push session in after work today.


Flat bench press rest pause 1x15/12, 1x12/8, 1x10/6, 1x8/4, 1x10/4, 1x12/5, 1x15/12
Incline DB press 4x10-12
Seated DB shoulder press 4x10
Standing side lateral raises 4x12
DB skullcrushers 4x12
Seated French press 4x12

Calories 3133
Pro 289
Carbs 298
Fat 70

Going to try to squeeze in a session tomorrow after work.

 

[Pushtoday]

No Training Sunday.
Calories 3592, Pro 294, Carbs 388, Fat 77

Monday: Legs
Bike 7 mins
Lying single leg curls 2x15, 4x12
Leg extensions 1x20, 3x15, dropset 1x17/10
Leg press 1x20, 2x20, 3x15, dropset 1x20/25
Seated calf raises rp 1x15/8, 2x10/6, 1x15/8
Machine calf raises 4x10

Calories 3300, Pro 256, Carbs 389, Fat 61

Tuesday 4th of July
No training.
Calories 4369, Pro 226, Carbs 504, Fat 137

Today: Pull Session
Pulldowns wide 4x12
HS iso row 1x15, 2x10, 2x8, rp 1x15/10
Pulldowns neutral grip 4x12
SS: HS iso low row w/ HS Standing shrugs 4x12/12
Face pulls 4x12
Machine rear delt flyes 4x15
Low cable curls 4x15
Machine Preacher Curls 1x15, 1x15, 3x10, dropset 1x12/12
Seated hammer curls 4x10

Calories 3588, Pro 280, Carbs 364, Fat 71 as of now.....
Tonight's Dinner

 

[Pushtoday]

Push session today.
Standing cable crossover 1x30, 1x20, 1x15, dropset 1x12/12
Slight incline DB press 1x15, 1x12, 1x10, 4x10, 1x15
HS iso incline press 1x20, 3x10, dropset 1x15/15
Pec Dec 1x20, 1x15, 1x20
Machine shoulder press 1x20, 2x12, 1x15, drropset 1x12/10
Seated side lateral raises dropsets 4x15/12
Smith close grip press 1x15, 4x10
Rope push downs 4x15, dropsets 2x15/15

Rest Day tomorrow.

 

[Pushtoday]

Yesterday's Macros:
Calories 3591
Pro 316
Carbs 366
Fat 71

No training today.
Calories 3626
Pro 264
Carbs 369
Fat 99

Pull session after work tomorrow.

 

[Pushtoday]

Yesterday I got a pull session at the house after work.
BW pullups wide 5x12
Bent barbell rows 1x15, 1x12, 4x10, 1x12, 1x18
DB high row 4x12
Seated rear flyes 4x15, 2x20
SS: DB shrugs w/ upright rows 4x15/12
Ez bar curls 2x12, 4x10
Standing hammer curls 2x10, 2x15, 2x10
Seated DB curls 3x20

Yesterday's Macros: Calories 4403, Pro 348, Carbs 445, Fat 73
Homemade Chicken enchiladas follow by lot of empty calories yesterday, margaritas and beers.

Today was a quick leg session at the gym.

Bike 7 mins
Lying single leg curls 4x15
Leg press 1x30, 1x25, 3x20, dropset 1x20/15/20
Seated calf raises rest pause 1x12/8, 1x11/7, 1x12/8, 1x13/8
Leg extensions 4x15

Today's Macros:
Calories 3323
Pro 222
Carbs 328
Fat 101

Went to the movies today and ate buttered popcorn and peanut M&Ms.

Tomorrow will be a Push session at the house after work.

 

[Pushtoday]

Push session at the house after work.
Bench press rest pause 1x15/12, 1x12/8, 1x10/6, 1x8/3, 1x8/4, 1x12/7, 1x15/10, 1x18/10
Incline DB press 4x10-12
Seated DB shoulder press 4x10
Standing side laterals dropsets 1x12/15, 1x12/12, 1x10/12, 1x10/11
DB skullcrushers 4x10-12, 2x15
SS: BW dips w/ seated French press 1x12/15, 1x11/15, 1x10/12

Calories 3566
Pro 375
Carbs 316
Fat 79

Rest day tomorrow, work all day.

 

[Pushtoday]

No training yesterday.
Yesterday's macros: Calories 3216, Pro 287, Carbs 291, Fat 78

Today I did Legs at the house.
DB Stiff leg deadlifts 4x15
Lying leg curls 1x20, 3x15, 1x18
Leg extensions 4x15
Squats 1x20, 4x15
Standing calf raises 5x20

Calories 3318
Pro 321
Carbs 314
Fat 69

Pull session tomorrow after work.

 

[Pushtoday]

Yesterday: Pull session after work at the house.
BW pullups wide 5x12
DB low rows 1x15, 4x10
DB high rows 4x12
SS: DB shrugs w/ upright rows 4x12/8
Seated rear flyes 1x15, 3x20
Ez bar curls 1x15, 1x12, 3x8, 1x12
Standing hammer curls 2x15, 3x11
Seated DB curls 3x20

Calories 3550
Pro 330
Carbs 336
Fat 66

Today:Quick and light Push session at the house after work today.
Incline bench press 1x20, 3x15, 1x20
Flat DB press 4x12
Seated shoulder press 4x12
Standing side laterals dropsets 4x12/12
SS: BW dips w/ close grip press 3x15/10
DB skullcrushers 3x15

Calories 3295
Pro 293
Carbs 324
Fat 73
Rest day tomorrow.

 

[Pushtoday]

Yesterday:
Bike 7 mins
Lying single leg curls 1x20, 4x15
Leg extensions 1x20, 4x15
Leg press 1x20, 4x15, 1x20
Seated calf raises rest pause 5x12/8
Leg extensions dropsets 1x15/8, 1x12/8, 1x11/7

Yesterday's Macros:
Calories 3957
Pro 249
Carbs 518
Fat 75

Pull session after work at the house.
BW pullups wide 5x12
Bent barbell rows 1x15, 1x12, 5x10
DB high row 4x12
SS: DB shrugs w/ upright rows 4x12/8
Standing rear flyes 4x15
Ez bar curls 1x15, 1x12, 2x8, 1x12, 1x15
Standing hammer curls 3x12
Seated DB curls 3x20

Calories 3355
Pro 323
Carbs 331
Fat 69

 

[Pushtoday]

Rest Day yesterday.
Yesterday's Macros:
Calories 3493
Pro 256
Carbs 383
Fat 85

Today was Push session at the gym.
Standing cable crossover 1x30, 1x20, 1x15, 3x12
Slight incline DB press 1x15, 1x12, 1x10, 3x8-9, 1x12, 1x13
Incline smith press 1x20, 3x12, 1x20
Machine shoulder press 2x15, 2x12, 2x10, dropset 1x8/6/6
Machine lateral raises 1x20, 3x15, 1x20
Tricep vbar push downs 4x15
Rope push downs 4x10
1 arm handle push downs 4x12

Today's macros;
Calories 3447
Pro 257
Carbs 411
Fat 59

Tomorrow hopefully I can get a leg session in after work.

 

[Pushtoday]

Leg day after work at the house.
DB Stiff leg deadlifts 4x12
Lying leg curls 1x15, 3x10, 1x15
Leg extensions 4x15
Squats 1x20, 1x15, 1x12, 2x8, 1x12, 1x15
Standing calf raises 5x15

I was in meetings all day at work so my eating schedule got all jacked.
Calories 2994
Pro 217
Carbs 317
Fat 75

Tomorrow I hope to get a pull session in after work.

 

[Pushtoday]

Was able to get a quick Pull session in tonight.
BW pullups wide 5x10
DB low rows 4x12
DB high rows 4x12
SS: DB shrugs w/ upright rows 4x12/10
Rear delt flyes 4x12
Alt DB curls 1x20, 1x15, 3x10, 1x15
Seated hammer curls 3x12

Calories 3153
Pro 275
Carbs 335
Fat 64

 

[Pushtoday]

Yesterday was a rest day.
Yesterday's macros:
Calories 4590
Pro 278
Carbs 483
Fat 112


I did have a couple pieces of pizza and the empty calories from drinking tequila last night.

Today was a Push session at the gym.
Standing cable crossover 1x25, 1x20, 1x15, 1x12, dropset 1x10/10/15
HS iso incline press 1x20, 3x12, dropset 1x15/12
Machine chest press neutral 1x15, 3x10, dropset 1x12/10
Machine shoulder press neutral 1x15, 1x12, 3x10, dropset 1x10/8
Machine lateral raises 1x20, 1x15, 3x12
Vbar cable overhead extensions 1x20, 1x15, 1x12, 1x15, 1x20
Rope push downs 1x20, 1x15, 1x12, 1x15, 1x18
One arm handle tricep ext. 3x15

Today's Macros:
Calories 3192
Pro 237
Carbs 354
Fat 66

 

[Pushtoday]

Worked all day yesterday, no training.
Yesterday's macros:
Calories 3289
Pro 257
Carbs 353
Fat 78

Today I got a Pull session in at home after work.
SS: BW pullups wide w/ upright rows 1x12/12, 4x10/10
Bent barbell rows 1x15, 1x12, 4x10, 1x15
DB high rows 4x10
Rear delt flyes 4xfail
DB shrugs 5xfail
Alt DB curls 2x12, 3x8, 1x15
Seated hammer curls 4x10

Today's Macros;
Calories 3637
Pro 313
Carbs 362
Fat 89

Leg Day tomorrow.

 

[Pushtoday]

Leg Day at the gym.
Bike 7 mins
Lying single leg curls rest pause 1x15/8, 1x12/6, 1x10/5, 1x12/7
Leg extensions 1x20, 3x12, 2x10, 1x15
Hack squat 1x20, 3x15, 1x20
Leg press 1x20, 3x15, 1x20
Seated calf raises rest pause 1x20/10, 1x10/10/8, 1x10/10/7, 1x10/9/7, 1x10/10/6, 1x15/12/9

Today's Lunch
Southwest Chicken and broccoli.

 

[Pushtoday]

Yesterday was a rest day, dinner and a movie after work.
Yesterday's macros: Calories 4413, Pro 341, Carbs 424, Fat 110

Today was a push session at the gym.
Standing cable crossover 1x25, 1x20, 1x18, 1x12, 1x8, dropset 1x15/15
HS iso incline press 1x20, 3x12, drop sets 1x10/8, 1x15/12
Machine chest press neutral grip 1x15, 3x10, dropsets 1x15/10
Machine shoulder press neutral grip 1x15, 1x12, 1x10, 1x13, 1x20
Seated side laterals 3x15, 2x25
Cable vbar tricep push downs 4x15
Rope push downs 2x15, 2x10, dropset 1x10/10/10
Handle one arm extensions 1x15, 2x10, 1x15

Today's Macros: Calories 3841, Pro 234, Carbs 439, Fat 78

Had some cheap frozen pizza for dinner.

 

[Pushtoday]

Yesterday:
Hit legs at the gym.
Bike 7 mins
Lying leg curls 2x20, 3x15, dropset 1x10/10
Smith squats 1x20, 1x15, 3x10, dropset 1x15/12
SS: leg extensions w/ machine calf raises 5x15/12
SS: Leg press w/ seated calf raises 1x20/12, 3x15/15, 1x20/20

Yesterday's Macros
Calories 3728
Pro 246
carbs 456
Fat 82

Got a pull session in at the house after work today.
SS: BW pullups wide w/ upright row 1x15/12, 1x12/8, 3x10/8
DB low rows rest pause 1x15/8, 4x8/5
DB high rows 4x10
SS: DB shrugs w/ rear delt flyes 4x12/12
DB curls 3x20, 3x15
Standing hammer curls 2x15, 4x10

Today's Macros
Calories 3980
Pro 322
Carbs 434
Fat 72

Push session tomorrow.

 

[Pushtoday]

Push day.
Incline bench press 1x20, 1x15, 2x12, 3x8-9, dropsets 1x12/15, 1x12/12
Close grip bench press 1x15, 3x9, dropset 1x15/12
Seated DB shoulder press 1x15, 3x12, dropset 1x12/12
Slight incline DB press 4x10-12
DB skullcrushers 4x12
Standing side lateral raises dropsets 3x10/12, 1x15/12

Calories 3213
Pro 248
Carbs 349
Fat 63

 

[Pushtoday]

Yesterday: No training
Calories 3313, Pro 275, Carbs 333, Fat 63

Today Legs
Just Squats 1x15, 1x15, 1x15, 1x12, 1x10, 1x10, 1x5, 1x8, 1x12, 1x20
Standing calf raises between every set.

Calories 3233
Pro 319
Carbs 339
Fat 56

Tomorrow is Pull day.
Pic of my twigs....

 

[Pushtoday]

Pull session....
SS: BW pullups wide w/ upright rows 1x15/15, 1x12/12, 3x10/10
Bent barbell rows 1x15, 3x10, 1x20
DB high rows 4x10, 1x20
SS: DB shrugs w/ rear delt flyes 4x20/12
DB curls 3x20
Seated hammer curls 1x12, 3x9, 1x15
Alt DB curls dropsets 1x8/6/10, 1x7/5/10, 1x6/5/10, 1x5/4/10

Calories 3535
Pro 309
Carbs 340
Fat 85

Tomorrow is Push session.

 

[Pushtoday]

Push session at home.
Incline DB press 1x20, 3x12
Slight incline DB press 4x12
Flat DB press 4x12
Slight incline DB hex press 3x15
Seated DB side laterals 1x20, 1x15, 3x12, 1x15, 1x20
DB skullcrushers 1x20, 1x15, 3x10, 1x15, 1x20

Calories 3726
Pro 270
Carbs 397
Fat 93

Tomorrow is a rest day.

 

[Pushtoday]

Yesterday was a rest day.
Yesterday's Macros: Calories 3863, Pro 248, Carbs 414, Fat 94

Today was leg day.
Bike 7 mins
Lying leg curls 1x20, 3x15
Leg press 1x30, 1x25, 1x20, 1x15, dropsets 1x15/10, 1x20/10, 1x25/15
Leg extensions 1x20, 1x15, 1x12, 1x10, dropset 1x10/8/8
Seated calf raises rest pause 1x10/10, 1x12/8, 1x10/10, 1x12/8, 1x11/10
Machine calf raises dropsets 1x12/7, 1x10/7, 1x9/6, 1x13/10

Today's Macros:
Calories 3031
Pro 241
Carbs 318
Fat 62

Tomorrow is Pull day.

 

[Pushtoday]

Pull session at the house.
SS: BW pullups wide w/ upright rows 1x15/15, 1x12/12, 3x10/10
DB low row rest pause 1x15/10, 2x12/6, 1x18/8
DB high rows 4x12
SS: DB shrugs w/ rear delt flyes 4x12/12
DB curls 3x20
Standing hammer curls 4x11-12
One arm DB preacher curls 1x12, 1x9, 1x9, 1x12, 1x11, 1x10

Calories 3456
Pro 309
Carbs 340
Fat 76

Going to try for a Push session tomorrow after work.

 

[Pushtoday]

No training yesterday, had to work late.
Yesterday's macros: Calories 3281, Pro 241, Carbs 346, Fat 82

Today I got a push session in at the gym.
Standing cable crossover 1x30, 1x25, 1x20, 1x15, 1x11, dropset 1x12/15
Machine chest press neutral 1x20, 1x15, 3x10, dropset 1x10/7/7
HS iso incline press 1x20, 3x12, dropset 1x11/11
Machine shoulder press neutral 1x20, 3x12, dropset 1x15/10
Seated side laterals 5x15
Cable overhead extensions 1x20, 1x18, 2x15, 1x20
Rope push downs 1x12, 1x15, 1x10, 1x12, dropset 1x10/8/8
One arm handle extensions 3x12-15

 

[Pushtoday]

Yesterday was a Pull session at the gym.
Pulldowns neutral 1x20, 1x15, 1x12, rest pause 1x9/5
Tbar rows neutral 1x20, 1x15, 1x10, dropsets 1x10/8, 1x12/12
Machine pulldowns wide 1x15, 3x10
SS: HS iso low row w/ HS standing shrugs 1x15/15, 3x10/10
SS: machine rear delt flyes w/ face pulls 3x15/12
Machine preacher curls 1x20, 1x15, 1x13, 1x10, 1x12, 1x15, 1x20
Rope hammer curls 1x20, 1x12, 1x15, 1x14, 1x15

Yesterday's Macros:
Calories 3657
Pro 266
Carbs 376
Fat 92

Today:
Squats at home after work.
Calf raises between each set.
Squats 3x15, 2x12, 1x8, 1x8, 3x10, 1x20

Calories 3962
Pro 297
Carbs 425
Fat 78

Tomorrow is Push Day.

 

[Pushtoday]

Push session this morning at the gym.
Standing cable crossover 3x20
Slight incline DB press 3x12, 1x12, 1x8, 1x8, 1x8, 1x15
HS iso incline press 1x20, 3x10, 1x15
Machine shoulder press neutral 1x15, 3x10
Seated side laterals 1x20, 3x12
Smith close grip press 1x15, 3x10
Overhead cable extensions 1x15, 2x10, 1x15
Rope push downs 4x10-12

Calories 3262
Pro 237
Carbs 337
Fat 80

Tomorrow is a rest day.

 

[Pushtoday]

No training yesterday.
Yesterday's macros: Calories 3828, Pro 223, Carbs 422, Fat 117


Today was a pull session.
BW pullups wide 1x15, 1x12, 1x12
BW pullups neutral 1x8, 1x9, 1x8
Barbell rows 1x15, 1x12, 4x10
SS: barbell shrugs w/ upright rows 3x15/12
SS: DB low rows w/ bent rear flyes 3x10/10
DB drag curls 3x20
Alt DB curls 2x10, 2x7, 2x10
Seated hammer curls 4x10-12


Today's Macros:
Calories 3260
Pro 302
Carbs 315
Fat 69


Legs tomorrow at the gym.

 

[Pushtoday]

Leg day at the gym this a.m.
Bike 7 mins
Seated leg curls 1x20, 3x15
Hack squats 2x15, 2x12, 2x10, 5x10
Sissy hacks 3x15
Leg press 1x15, 3x12
Seated calf raises rest pause 1x15/8, 1x15/8, 1x13/8, 1x13/8, 1x12/8
Machine calf raises 4x12


Calories 3575
Pro 252
Carbs 368
Fat 70


Tomorrow is a Push day.