Coached By DarkBeast Log - PUSH

[Pushtoday]

Blasted arms after work.
SS: DB drag curls w/ DB kickbacks 3x20
SS: close grip press w/ concentration curls 1x20/20, 3x15/15
SS: seated french press w/ ez bar preacher curls 1x20/20, 2x13/12, 1x20/17
SS: DB skullcrushers w/ hammer curls 3x15/12

Calories 3419
Pro 294
Carbs 318
Fat 75

Leg Day tomorrow.

 

[Pushtoday]

Leg Day
Bike 7 mins
Lying leg curls 1x20, 1x15, 1x10, 1x15, 1x17
Leg extensions 1x20, 1x15, 3x12
Hack squat rest pause 1x20/10, 1x15/8, 3x10/6
Leg press 1x25, 1x20, 1x15, 1x20, 1x25
Seated calf raises rp 1x15/12, 3x12/8, 1x15/10

Calories 3533
Pro 276
Carbs 384
Fat 75

Shoulders tomorrow.

Cycle Update:
Test Undec 375mg once a week.
Mast P 100mg eod
Tbol 60mg ed split doses

 

[Pushtoday]

Yesterday:
Shoulders after work.
Seated rear delt flyes 2x20, 3x12
Seated DB shoulder press 1x20, 3x12, 1x20
Standing side laterals dropsets 1x15/15, 3x12/12
Seated front raises 3x12
Bent rear delt flyes 3x15


Calories 3813
Pro 310
Carbs 371
Fat 86

Today:
Back Day
BW pullups wide 3x12
BW pullups neutral 3x8
Bent barbell rows 1x15, 3x10
One arm DB low row 3x12
DB high row 3x12
DB shrugs 4x15

Calories 3636
Pro 266
Carbs 368
Fat 93

Tomorrow is rest.

 

[Pushtoday]

Yesterday was a rest/cheat day.
It was also a night out with the wife.
So lots of empty calories were consumed.

Yesterday's macros: Calories 5114, Pro 260, Carbs 536, Fat 142

Today was Leg day.
Bike 7 mins
Lying leg curls 2x20, 1x15, 1x12, 1x10, 1x17
Leg extensions 5x12
Leg press 2x20, 4x10, dropsets 1x12/12, 1x20/20
Seated calf raises rp 1x15/10/8, 2x12/8/8, 1x15/10/8
Machine calf raises 4x12

Today's macros:
Calories 3756
Pro 210
Carbs 394
Fat 133

Tomorrow is Chest Day after work.

 

[Pushtoday]

Got in a quick chest session after work last night.
Incline bench press 1x20, 1x15, 4x10
Wide grip bench press 1x12, 3x10, 1x20
Incline DB press 3x11
Slight incline hex press 3x15


Yesterday's macros:
Calories 3449
Pro 275
Carbs 354
Fat 71




No training today.
Today's macros:
Calories 3682
Pro 243
Carbs 385
Fat 104


Tomorrow is Back Day

 

[Pushtoday]

Today was back day.
Cable low row neutral 2x15, 1x12, 4x8
Cable pulldowns neutral 4x12
HS iso row 1x12, 4x8
HS iso low row 3x10, 1x15
HS standing shrugs 4x12, 1x20
Machine pulldowns wide 3x12
Machine rear delt flyes 1x15, 1x12, 1x10, 1x20

Calories 3533
Pro 242
Carbs 331
Fat 112

Arms after work tomorrow.

 

[Pushtoday]

No training today, work got in the way.
Calories 4119
Pro 260
Carbs 424
Fat 114

I'll try again tomorrow to get Arms done after work.

 

[Pushtoday]

Worked late but still got a quick arm session in.
DB drag curls w/ DB kickbacks 2x25/25, 3x15/15
Close grip press w/ concentration curls 1x15/15, 4x12/10
DB skullcrushers w/ standing hammer curls 1x15/15, 1x12/12, 1x12/10, 1x12/10

Calories 3400
Pro 239
Carbs 350
Fat 95

Legs tomorrow.

 

[Pushtoday]

Leg Day at the gym.
Bike 7 mins
Lying leg curls 2x20, 3x15
Leg extensions 2x15, 3x12
Leg press 2x20, 2x15, 5x12, dropset 1x20/20
Seated calf raises rp 1x15/10, 1x12/10, 1x10/8
Machine calf raises drop sets 1x10/9, 1x10/8, 1x10/7


Calories 3906
Pro 240
Carbs 418
Fat 118


Chest Day tomorrow.

 

[Pushtoday]

Chest day after work.
Incline bench press 1x20, 1x15, 1x13, 1x11, 4x8
Wide grip bench press 4x10
Slight incline hex press 4x12
Incline DB press 4x8-9
BW dips 3xfail

Calories 3901
Pro 282
Carbs 401
Fat 104

Tomorrow will be a rest day.

 

[Pushtoday]

Yesterday no training.
Calories 3290, Pro 233, Carbs 345, Fat 78

Today was shoulders after work.
Seated rear delt flyes 2x25, 3x12
Seated DB shoulder press 2x12, 4x8
Seated front raises 4x10
Standing side laterals 3x10, 2x20
Normally I would have finished with another rear delt movement but I have Back tomorrow early.

Today's Macros:
Calories 3580
Pro 301
Carbs 305
Fat 82

Pic is Tonight's dinner / Post workout meal.

 

[Pushtoday]

Back Day at the gym today.
Pulldowns close neutral 1x15, 2x12, 4x9
Low cable row neutral 1x15, 4x9
Machine row underhand 1x15, 4x10
HS iso row 4x10
Pulldowns wide neutral 4x10-12
DB shrugs 1x15, 1x12, 1x10, 1x13, 1x15, dropset 1x9/15

Calories 4081
Pro 259
Carbs 471
Fat 105

Legs tomorrow.

 

[Pushtoday]

Leg Day at the gym.
Bike 7 mins
Seated leg curls 1x25, 1x20, 4x12
Leg extensions 2x15, 4x12
Hack squats 1x20, 4x12
Leg press 2x20, 3x15, dropset 1x15/15
Seated calf raises rp 1x20/12, 1x12/8, 2x10/8, 1x13/10, 1x15/12
Machine calf raises 4x10-12

Calories 3430
Pro 220
Carbs 416
Fat 66

Arms tomorrow after work.

 

[Pushtoday]

Quick Arm Blast after work.
DB drag curls w/ kickbacks 1x25/25, 1x20/20, 3x15/15
Close grip press w/ concentration curls 1x20/20, 1x15/15, 3x10/10
DB skullcrushers w/ seated hammer curls 3x15/13, 1x20/17

Calories 3931
Pro 277
Carbs 430
Fat 93

 

[Pushtoday]

No training today.
Calories 3578
Pro 256
Carbs 378
Fat 90

Chest Day tomorrow.

 

[Pushtoday]

Yesterday was chest day.
Cable crossover flyes 1x25, 3x15
Machine chest press 2x15, 1x12, 4x9
HS iso incline 1x15, 5x8-9
Smith slight incline wide grip press 1x15, 3x9, 1x15
Pec Dec 3x10, 1x15

Yesterday's macros: Calories 4156, Pro 252, Carbs 442, Fat 89

Today was a quick leg session.
Bike 7 mins
Lying leg curls 2x20, 3x13
Leg extensions 5x13
Leg press 1x25, 1x20, rest pause 3x12/8, 1x20/12, 1x30/15
Seated calf raises rp 1x15/10/8, 1x10/8/8, 1x11/7/6, 1x15/10/7

Today's Macros: Calories 3925, Pro 246, Carbs 355, Fat 133

Post Workout Meal:

 

[Pushtoday]

No training today.
Work first then birthday dinner for the wife.
Calories 3836
Pro 249
Carbs 404
Fat 94

Back day after work tomorrow.

 

[Pushtoday]

Back Day after work.

BW pullups wide 4x12
DB low row 1x15, 4x9
BW pullups neutral 4x8-10
DB high rows 4x12
DB shrugs dropsets 4x12/12

Calories 3864
Pro 261
Carbs 422
Fat 102

Shoulders after work tomorrow.

 

[Pushtoday]

No training today, life got in the way.
Calories 3541
Pro 252
Carbs 357
Fat 78
I'll have to try to work shoulders in another day.
Arms tomorrow after work.

 

[Pushtoday]

Arm Day after work tonight.
SS: DB drag curls w/ DB kickbacks 2x20/20, 3x15/15
SS: close grip press w/ concentration curls 1x15/15, 4x10/10
SS: seated french press w/ ez bar preacher curls 3x12/10
SS: DB skullcrushers w/ seated hammer curls 3x12/10

Calories 3691
Pro 259
Carbs 395
Fat 93

Legs tomorrow.

 

[Pushtoday]

Yesterday was Leg Day
Bike 7 mins
Seated leg curls 2x20, 3x12, 1x20
Hack squats 2x20, 2x15, 3x8, dropset 1x12/15
Leg press 2x25, 1x15, 2x20
Seated calf raises rp 1x15/10/8, 1x12/8/7, 1x11/7/7, 1x15/8/8
Leg extensions drop sets 1x12/7/5, 1x10/7/5, 1x12/6/5

Yesterday's Macros: Calories 4189, Pro 242, Carbs 396, Fat 114

Today was Chest Day
Standing cable crossovers 1x25, 1x20, 3x15
HS iso incline press 1x15, 1x15, 1x12, 3x10 (+ forced reps), double dropset 1xfail/fail/fail
HS iso Single decline pec press 3x10-12, 1x15 (with forced reps every set)
Incline cable flyes 1x10, 1x20 (+forced reps and partials)

Got to train with a partner today, she is a physique competitor, a personal trainer and she pushed me hard.
Only did 4 movements but with all the forced reps and partials my chest was fried.
I had forgotten how good it can be to have a competent spotter to train with.

Today's Macros: Calories 3438, Pro 246, Carbs 388, Fat 72

Going to add low dose anavar onto the mix with the tbol.

 

[Pushtoday]

Today was Back Day
Machine pulldowns wide 1x20, 1x15, 1x12, 1x10, 1x8, 1x10, dropset 1x9/7/15
One arm HS iso row 1x15, 1x12, 3x8, 1x12, 1x15
HS iso high row 1x20, 3x10, 1x15
Cable pulldowns neutral close 3x10, 1x20
SS: HS standing shrugs w/ Hs iso low row 1x20/12, 1x12/12, 1x12/10, 1x10/10, 1x15/12, 1x20/12

Calories 3677
Pro 236
Carbs 429
Fat 90

Tomorrow is shoulders.

 

[Pushtoday]

Shoulders after work tonight.
Seated rear delt flyes 3x20
Seated DB shoulder press 4x15
Standing side lateral raises 4x15
SS: seated front raises w/ bent rear delt flyes 3x10/12

Calories 3855
Pro 262
Carbs 423
Fat 88

Probably wont get to train for a few days, got some long work days coming.
Tonight's dinner/post workout meal.

 

[Pushtoday]

No training today.
Calories 3489
Pro 241
Carbs 385
Fat 82

Cycle right now is:
PSL Test undeconoate 1ml once a week.
PSL Mast p .5ml ed
PSL tbol 20mg ed
PSL var 20ng ed

No training tomorrow.

 

[Pushtoday]

No training today.
Long day at work, but still got my meals in.
Calories 3504
Pro 269
Carbs 326
Fat 92

Probably no training tomorrow.

 

[Pushtoday]

Got a quick arm pump tonight after work.
SS: db drag curls w/ kickbacks 2x20/20, 3x15/15
SS: close grip press w/ standing hammer curls 1x15/15, 4x10/10
SS: DB skullcrushers w/ concentration curls 3x12/12

Calories 3612
Pro 263
Carbs 378
Fat 98

 

[Pushtoday]

Got a quick shoulder session in tonight.
Seated rear delt flyes 2x20, 3x12
SS: Seated side lateral raises w/ DB shrugs 3x15/15
SS: Seated DB shoulder press w/ DB shrugs 3x15/15
SS: standing front raises w/ bent over rear delt flyes 3x10/12

Calories 3910
Pro 253
Carbs 390
Fat 109

Leg Day tomorrow

 

[Pushtoday]

Leg day.
Bike 7 mins
Seated leg curls 2x20, 3x15
Leg extensions 1x15, 3x11, 1x15
SS: leg press w/ hack squat 1x20/8, 4x15/10
Seated calf raises rp 1x18/12, 3x13/9, 1x18/12

Calories 3281
Pro 232
Carbs 310
Fat 99

Chest session tomorrow before work.

 

[Pushtoday]

Monday got a quick chest session in before work.
Flat bench 1x12, 1x12, 1x10, 1x8, 1x6, 1x6, dropset 1x15/10
Wide grip bench press 3x10, 1x20
Incline DB press 1x15, 3x10, 1x15

Monday's macros: Calories 3220, Pro 247, Carbs 322, Fat 85

Yesterday was a rest day, Happy Halloween.
Yesterday's Macros:
Calories 3352
Pro 265
Carbs 321
Fat 91

Today was Back Day at the gym.
Machine pulldowns wide 2x15, 1x12, 4x8, 1x15
HS iso 1 arm row 1x15, 3x11, 1x15
HS iso low row 1x15, 3x10, 1x15
Pulldowns wide neutral 1x20, 1x12, 1x10, 1x8, 1x10, 1x13
Seated face pulls 4x12
HS seated shrugs 4x15

Today's Macros
Calories 3317
Pro 241
Carbs 331
Fat 83

Arms tomorrow after work.

 

[Pushtoday]

Arm day after work.
SS: DB drag curls w/ tricep kickbacks 2x20/20, 3x15/15
SS: close grip press w/ standing hammer curls 1x20/20, 1x15/15, 3x10/12
SS: Seated french press w/ ez bar preacher curls 1x20/15, 1x16/12, 3x12/9
20 Standing BW calf raises between every set

Calories 2638
Pro 247
Carbs 229
Fat 54
Was short a feeding today but everything I did eat was clean.

Rest Day tomorrow.