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Coached By DarkBeast Log - PUSH
- Thread starter Pushtoday
- Start date
Happy Halloween!!!!
Got a nice chest session in.
HS iso incline press 3x15, 3x15, 3x10 rest pause 1x15/10/10/10
Pec Dec 1x12, 3x10
HS iso wide grip press 1x20, 2x15, 3x10, dropset 1x8/10/12
Standing cable flyes 4x12, 1x8, 1x6
Machine chest press neutral grip 4x12
Tomorrow will be another rest day or quick shoulder pump in the garage..
Getting ready for trick or treating tonight.
Everybody be safe - Push
Got a nice chest session in.
HS iso incline press 3x15, 3x15, 3x10 rest pause 1x15/10/10/10
Pec Dec 1x12, 3x10
HS iso wide grip press 1x20, 2x15, 3x10, dropset 1x8/10/12
Standing cable flyes 4x12, 1x8, 1x6
Machine chest press neutral grip 4x12
Tomorrow will be another rest day or quick shoulder pump in the garage..
Getting ready for trick or treating tonight.
Everybody be safe - Push
Shoulder Pump in the garage tonight.
(SS) seated side laterals w/ seated rear flyes 1x25/25, 1x20/20, 2x15/15, 1x20/20
(SS) seated front raises w/ DB shoulder press 4x12/10
Standing side laterals 1x10, 1x12, 1x14, 1x15
(SS) bent over rear flyes w/ DB upright rows 3x15/15
Calories 3423
Pro 256
Carbs 368
Fat 86
Leg Day tomorrow.
(SS) seated side laterals w/ seated rear flyes 1x25/25, 1x20/20, 2x15/15, 1x20/20
(SS) seated front raises w/ DB shoulder press 4x12/10
Standing side laterals 1x10, 1x12, 1x14, 1x15
(SS) bent over rear flyes w/ DB upright rows 3x15/15
Calories 3423
Pro 256
Carbs 368
Fat 86
Leg Day tomorrow.
Leg Day
Seated leg curls 2x20, 3x15
Leg extensions 2x20, 3x15
Seated calf raises (rp) 1x18/10/10, 1x15/10, 1x12/10, 1x12/10
Hack squat 2x25, 3x12, 1x20
Machine calf raises 1x20, 3x12, 1x15
Leg extensions 1x20, 1x15, 1x10, dropset 1x10/5/6
Lying single leg curls 2x15
Calories 3611
Pro 268
Carbs 292
Fat 85
Tomorrow is Back Day.
Seated leg curls 2x20, 3x15
Leg extensions 2x20, 3x15
Seated calf raises (rp) 1x18/10/10, 1x15/10, 1x12/10, 1x12/10
Hack squat 2x25, 3x12, 1x20
Machine calf raises 1x20, 3x12, 1x15
Leg extensions 1x20, 1x15, 1x10, dropset 1x10/5/6
Lying single leg curls 2x15
Calories 3611
Pro 268
Carbs 292
Fat 85
Tomorrow is Back Day.
Back Day
Lots of volume today....
Machine lat pulldowns 3x15, 3x10
Tbar row neutral grip 1x15, 2x12, 3x8, dropset 1x6/6/10/15
Lat pulldowns close neutral 1x15, 1x12, 3x8, dropset 1x10/8/10
Cable low row wide neutral 4x14-15
DB high row 4x12
DB shrugs 4x12
(SS) HS iso low row w/ upright row 3x12/15
Weight was 170.2 this morning.
Lots of volume today....
Machine lat pulldowns 3x15, 3x10
Tbar row neutral grip 1x15, 2x12, 3x8, dropset 1x6/6/10/15
Lat pulldowns close neutral 1x15, 1x12, 3x8, dropset 1x10/8/10
Cable low row wide neutral 4x14-15
DB high row 4x12
DB shrugs 4x12
(SS) HS iso low row w/ upright row 3x12/15
Weight was 170.2 this morning.
Attachments
Arms - TD Pic
Arms blasted!
BW dips 4x15
Bar pushdowns 1x25, 3x15, dropset 1x12/12/12
Cable bar curls 1x25, 3x12, dropset 1x8/8/8
French press 1x25, 3x15, 1x20
DB preacher curls 1x20, 3x12-15, 1x20
DB skullcrushers 1x20, 3x15, 1x19
Seated hammer curls 1x20, 3x15, 1x22
Some porn as well.....
Arms blasted!
BW dips 4x15
Bar pushdowns 1x25, 3x15, dropset 1x12/12/12
Cable bar curls 1x25, 3x12, dropset 1x8/8/8
French press 1x25, 3x15, 1x20
DB preacher curls 1x20, 3x12-15, 1x20
DB skullcrushers 1x20, 3x15, 1x19
Seated hammer curls 1x20, 3x15, 1x22
Some porn as well.....
Attachments
Leg Day
Leg extensions 1x35, 3x20, 2x15, dropset 1x12/6/12
Hack squats 4x15
Leg press 2x25, 2x20, 3x15, dropset 1x20/15/20
Seated calf raise (rp) 1x22/15, 1x20/14, 1x15/12
Machine calf raises dropsets 1x12/10, 1x12/8, 1x12/8, 1x12/8
Lying single leg curls 4x15
Calories 3576
Pro 251
Carbs 346
Fat 101 (not good)
I didn't realize that canned cresent rolls were loaded with fat.
Ate my dinner, then entered it into myfitnesspal and BAM....fat grams through the roof.
Chest and maybe shoulders tomorrow.
Leg extensions 1x35, 3x20, 2x15, dropset 1x12/6/12
Hack squats 4x15
Leg press 2x25, 2x20, 3x15, dropset 1x20/15/20
Seated calf raise (rp) 1x22/15, 1x20/14, 1x15/12
Machine calf raises dropsets 1x12/10, 1x12/8, 1x12/8, 1x12/8
Lying single leg curls 4x15
Calories 3576
Pro 251
Carbs 346
Fat 101 (not good)
I didn't realize that canned cresent rolls were loaded with fat.
Ate my dinner, then entered it into myfitnesspal and BAM....fat grams through the roof.
Chest and maybe shoulders tomorrow.
Chest and Shoulders today.
I've been doing alot of high volume sessions lately so I decided to switch it up a bit today.
Did some warmup sets of each exercise just working up in weight(just 4-6 reps), then went a little heavier with all the working sets.
Pec Dec (warmup x3) 1x8, 3x6, rp 1x6/4/4
Incline DB press (warmup x3) 5x6, rp 1x7/4
Flat bench (warmup x2) 4x6, rp 1x7/3
Machine rear flyes (warmup x3) 4x6, rp 1x6/6/5
Machine lateral raise (warmup x3) 4x6, rp 1x6/5/4
Machine shoulder press neutral grip (warmup x3) 6x6
Cable flys (warmup x2) 4x8
Did some shopping with the kids, then played some golf til it got dark.
Now Sunday Night Football.
Today was a good day.
I've been doing alot of high volume sessions lately so I decided to switch it up a bit today.
Did some warmup sets of each exercise just working up in weight(just 4-6 reps), then went a little heavier with all the working sets.
Pec Dec (warmup x3) 1x8, 3x6, rp 1x6/4/4
Incline DB press (warmup x3) 5x6, rp 1x7/4
Flat bench (warmup x2) 4x6, rp 1x7/3
Machine rear flyes (warmup x3) 4x6, rp 1x6/6/5
Machine lateral raise (warmup x3) 4x6, rp 1x6/5/4
Machine shoulder press neutral grip (warmup x3) 6x6
Cable flys (warmup x2) 4x8
Did some shopping with the kids, then played some golf til it got dark.
Now Sunday Night Football.
Today was a good day.
Today was Back Day.
Like yesterday I did some warmup sets, working up in weight just 4-6 reps each.
BW pullups 4x12
Neutral grip pulldowns (wu x3) 1x8, 4x6, rp 1x9/5/3
HS iso low row (wu x3) 1x8, 4x6, rp 1x8/5/3
HS iso lat row (wu x3) 4x6, rp 1x7/4/3
HS iso high row (wu x3) 3x5, rp 1x8/4, dropset 1x12/15
HS seated shrugs 4x20
HS standing shrugs 4x12
Ate fairly clean today.
Calories 3525
Pro 282
Carbs 385
Fat 66
Legs again tomorrow.
Like yesterday I did some warmup sets, working up in weight just 4-6 reps each.
BW pullups 4x12
Neutral grip pulldowns (wu x3) 1x8, 4x6, rp 1x9/5/3
HS iso low row (wu x3) 1x8, 4x6, rp 1x8/5/3
HS iso lat row (wu x3) 4x6, rp 1x7/4/3
HS iso high row (wu x3) 3x5, rp 1x8/4, dropset 1x12/15
HS seated shrugs 4x20
HS standing shrugs 4x12
Ate fairly clean today.
Calories 3525
Pro 282
Carbs 385
Fat 66
Legs again tomorrow.
Legs - Pancake
Legs Done.
Leg extensions 2x20, 3x15, dropset 1x10/8/8
Hack squats 4x15
Leg press 2x25, 2x20, 3x15, dropset 1x20/20/30
Machine calf raises 1x20, 1x17, 1x14, 1x12, 1x12
Seated calf raises dropsets 1x20/12, 1x15/10, 1x15/11, 1x18/10
Seated leg curls 2x20, 3x15
Pancake...mmm
Legs Done.
Leg extensions 2x20, 3x15, dropset 1x10/8/8
Hack squats 4x15
Leg press 2x25, 2x20, 3x15, dropset 1x20/20/30
Machine calf raises 1x20, 1x17, 1x14, 1x12, 1x12
Seated calf raises dropsets 1x20/12, 1x15/10, 1x15/11, 1x18/10
Seated leg curls 2x20, 3x15
Pancake...mmm
Attachments
Arms and Chicken
Got Arm day in.
BW dips 4x15
Cable overhead ext. 1x15, 3x10, dropset 1x10/10/10/10
Smith Close grip press 1x15, 1x12, 3x10, dropset 1x12/12
Rope pushdowns 1x15, 3x10-12, dropset 1x10/7/6
Db preacher curls 1x20, 1x15, 3x12, 1x15
Low Cable curls 1x15, 3x10, dropset 1x10/8/8
Machine preacher curls dropsets 1x12/10, 1x10/10, 1x8/9, 1x6/8, 1x8/10, 1x8/8/10
Boring PWO Meal
Chicken, Rice, Broccoli
Got Arm day in.
BW dips 4x15
Cable overhead ext. 1x15, 3x10, dropset 1x10/10/10/10
Smith Close grip press 1x15, 1x12, 3x10, dropset 1x12/12
Rope pushdowns 1x15, 3x10-12, dropset 1x10/7/6
Db preacher curls 1x20, 1x15, 3x12, 1x15
Low Cable curls 1x15, 3x10, dropset 1x10/8/8
Machine preacher curls dropsets 1x12/10, 1x10/10, 1x8/9, 1x6/8, 1x8/10, 1x8/8/10
Boring PWO Meal
Chicken, Rice, Broccoli
Attachments
Chest and pizza
Weight 171 this a.m.
Chest and Shoulders today.
Gym was busy!
Superset: Pec Dec w/ Machine rear delts 1x12/12, 4x10/10
Barbell ohp 1x12, 4x10
HS iso bench press 1x15, 4x10, rp 1x15/10/8
HS iso incline press 1x15, 4x10, 1x15
Cable chest flyes 4x12-15
Seated front raises 3x15-18
Bent rear flyes 3x20
Seated side lateral 3x15, dropset 1x15/12
Wanted to do Smith Incline Press but it was busy so I turned to the old standby Hammer Strength!
Calories 3824
Pro 266
Carbs 429
Fat 86
Pizza Night!
Weight 171 this a.m.
Chest and Shoulders today.
Gym was busy!
Superset: Pec Dec w/ Machine rear delts 1x12/12, 4x10/10
Barbell ohp 1x12, 4x10
HS iso bench press 1x15, 4x10, rp 1x15/10/8
HS iso incline press 1x15, 4x10, 1x15
Cable chest flyes 4x12-15
Seated front raises 3x15-18
Bent rear flyes 3x20
Seated side lateral 3x15, dropset 1x15/12
Wanted to do Smith Incline Press but it was busy so I turned to the old standby Hammer Strength!
Calories 3824
Pro 266
Carbs 429
Fat 86
Pizza Night!
Attachments
Another Pancake
Leg Day
Leg extensions 2x15, 2x12, 2x15
Hack squats 1x20, 2x15, 2x10, dropset 1x10/12
Leg press 1x30, 1x25, 3x20, dropset 1x20/20/30
Machine calf press 2x15, 2x12, 1x15, 1x20
Seated calf raises 1x18, 3x15, dropset 1x12/10
Lying single leg curls 2x15, 2x12
Leg extensions dropsets 1x10/10/10, 1x12/12/12
Calories 3498
Pro 264
Carbs 374
Fat 69
Back Day tomorrow before work.
PWO Pancake
Krusteaz Blueberry Mix, 4 egg whites, 1/4 milk, and I added 3/4 scoop vanilla isolate.
Leg Day
Leg extensions 2x15, 2x12, 2x15
Hack squats 1x20, 2x15, 2x10, dropset 1x10/12
Leg press 1x30, 1x25, 3x20, dropset 1x20/20/30
Machine calf press 2x15, 2x12, 1x15, 1x20
Seated calf raises 1x18, 3x15, dropset 1x12/10
Lying single leg curls 2x15, 2x12
Leg extensions dropsets 1x10/10/10, 1x12/12/12
Calories 3498
Pro 264
Carbs 374
Fat 69
Back Day tomorrow before work.
PWO Pancake
Krusteaz Blueberry Mix, 4 egg whites, 1/4 milk, and I added 3/4 scoop vanilla isolate.
Attachments
Quick Back session before work.
BW pullups 4x12
Pulldowns wide neutral 1x15, 3x12, dropset 1x8/6/8
Tbar row wide 1x15, 3x12, rest pause 1x6/5/5, dropset 1x10/10/15
DB shrugs w/ upright rows 1x15/20, 3x15/12, 1x20/15
HS iso low row 1x20, 3x12, 1x20
Calories 4015
Pro 250
Carbs 493
Fat 86
Late night at work led to bad food decisions.
Arms tomorrow.
BW pullups 4x12
Pulldowns wide neutral 1x15, 3x12, dropset 1x8/6/8
Tbar row wide 1x15, 3x12, rest pause 1x6/5/5, dropset 1x10/10/15
DB shrugs w/ upright rows 1x15/20, 3x15/12, 1x20/15
HS iso low row 1x20, 3x12, 1x20
Calories 4015
Pro 250
Carbs 493
Fat 86
Late night at work led to bad food decisions.
Arms tomorrow.
Arm Day
BW dips 4x15
Bar pushdowns 1x20, 3x12, rp 1x15/8/8
DB preacher 1x20, 1x15, 4x12
Seated French press 1x25, 3x16-18, 1x30
Seated hammer curls 2x12, 3x10, rp 1x15/8/6
DB skullcrushers 1x20, 1x15, 1x17, 1x15, 1x14
Machine preacher curls 4x8, 1x12
Calories 3874
Pro 261
Carbs 404
Fat 99
Checked out a new gym today.
It had an old school flavor to it.
Good equipment in good shape but not new by any stretch of the imagination.
Had a dedicated leg room.
They were running bodybuilding clips from back in the day on the TVs.
I watched Franco Columbu win the 1981 Olympia while I hit arms.
It was pretty f%cking cool.
Anyhow had a protein shake there and stopped for Panera on the way home.
Weight is still around 170 in the a.m. and 172 or so in the p.m.
BW dips 4x15
Bar pushdowns 1x20, 3x12, rp 1x15/8/8
DB preacher 1x20, 1x15, 4x12
Seated French press 1x25, 3x16-18, 1x30
Seated hammer curls 2x12, 3x10, rp 1x15/8/6
DB skullcrushers 1x20, 1x15, 1x17, 1x15, 1x14
Machine preacher curls 4x8, 1x12
Calories 3874
Pro 261
Carbs 404
Fat 99
Checked out a new gym today.
It had an old school flavor to it.
Good equipment in good shape but not new by any stretch of the imagination.
Had a dedicated leg room.
They were running bodybuilding clips from back in the day on the TVs.
I watched Franco Columbu win the 1981 Olympia while I hit arms.
It was pretty f%cking cool.
Anyhow had a protein shake there and stopped for Panera on the way home.
Weight is still around 170 in the a.m. and 172 or so in the p.m.
Legs and Pizza
Legs Done!
Leg extensions 3x15, 3x12, dropset 1x12/8/12
Hack squats 1x20, 1x15, 4x10, dropset 1x15/10
Seated leg curls 1x25, 3x15, 1x25
Machine calf raises dropsets 1x12/10, 1x10/8, 3x8/7
Seated calf raises dropsets 1x13/8, 1x11/8, 1x10/8, 1x12/8, 1x14/15
Leg press 1x30, dbl drops 1x12/10/12, 1x12/10/12
Half of this pie for lunch!
Legs Done!
Leg extensions 3x15, 3x12, dropset 1x12/8/12
Hack squats 1x20, 1x15, 4x10, dropset 1x15/10
Seated leg curls 1x25, 3x15, 1x25
Machine calf raises dropsets 1x12/10, 1x10/8, 3x8/7
Seated calf raises dropsets 1x13/8, 1x11/8, 1x10/8, 1x12/8, 1x14/15
Leg press 1x30, dbl drops 1x12/10/12, 1x12/10/12
Half of this pie for lunch!
Attachments
- Joined
- Mar 13, 2014
- Messages
- 3,135
- Reaction score
- -75
- Points
- 36
Really nice log bro. I love seeing all the data you compile, along with adding many up to date photos.
There's many out there who still believe it's all about gear. Logs like this are proof that it's more about the harmony of a good plan, that takes into account hard work in the gym, diet, and quality gear.
PSL has to be very happy with this log..
There's many out there who still believe it's all about gear. Logs like this are proof that it's more about the harmony of a good plan, that takes into account hard work in the gym, diet, and quality gear.
PSL has to be very happy with this log..
Thanks brother, Keeping this log helps me stay accountable to myself.
I hope PSL is happy with this log.
I really appreciate having a quality sponsor that I can trust.
Thanks again for the support. PUSH
Shoulders
After eating half the pizza I felt just a little guilty.
Plus I realized I won't be able to train tomorrow.
Sooooo I rocked out a shoulder session in the garage.
Seated rear flyes 1x15, 3x12
Seated DB shoulder press 1x15, 5x12
Seated front raises 3x12
Standing side laterals 1x12, 3x10, 1x12
DB shrugs 4x15, 1x30
Upright row DB 4x15
Bent over rear flyes 3x25
Calories 4078
Pro 253
Carbs 448
Fat 97
After eating half the pizza I felt just a little guilty.
Plus I realized I won't be able to train tomorrow.
Sooooo I rocked out a shoulder session in the garage.
Seated rear flyes 1x15, 3x12
Seated DB shoulder press 1x15, 5x12
Seated front raises 3x12
Standing side laterals 1x12, 3x10, 1x12
DB shrugs 4x15, 1x30
Upright row DB 4x15
Bent over rear flyes 3x25
Calories 4078
Pro 253
Carbs 448
Fat 97
Attachments
Chest session in the garage after work.
Incline barbell press 1x15, 3x10-11, dropset 1x9/8
Wide grip bench press 1x15, 3x11-12, dropset 1x10/11
DB hex press 1x20, 3x12, 1x20
Flat DB press 4x8, 1x15
Flat DB flyes 3x10, 1x15
Legs tomorrow a.m.
Weight was 170 this morning.
Calories 4059
Pro 261
Carbs 443
Fat 111
Incline barbell press 1x15, 3x10-11, dropset 1x9/8
Wide grip bench press 1x15, 3x11-12, dropset 1x10/11
DB hex press 1x20, 3x12, 1x20
Flat DB press 4x8, 1x15
Flat DB flyes 3x10, 1x15
Legs tomorrow a.m.
Weight was 170 this morning.
Calories 4059
Pro 261
Carbs 443
Fat 111
Legs - Oreo Cookie Balls
Legs Done Again.
Leg extensions 3x15, dropsets 1x10/8, 1x12/10, 1x13/11
Seated leg curls 3x15, dropsets 1x14/12, 1x15/12
Superset:
Leg press w/hack squats 1x20/10, 1x20/12, 1x20/15, 1x20/15, 1x20/13
Machine calf raises rest pause 1x15/10, 1x10/9, 1x12/8, 1x10/6, 1x12/6
Seated calf raises rest pause 1x15/10, 1x14/10, 1x12/8, 1x12/8, 1x15/14
Lying single leg curls 3x15, dropset 1x10/8/8
Oreo Cookie Balls:
Legs Done Again.
Leg extensions 3x15, dropsets 1x10/8, 1x12/10, 1x13/11
Seated leg curls 3x15, dropsets 1x14/12, 1x15/12
Superset:
Leg press w/hack squats 1x20/10, 1x20/12, 1x20/15, 1x20/15, 1x20/13
Machine calf raises rest pause 1x15/10, 1x10/9, 1x12/8, 1x10/6, 1x12/6
Seated calf raises rest pause 1x15/10, 1x14/10, 1x12/8, 1x12/8, 1x15/14
Lying single leg curls 3x15, dropset 1x10/8/8
Oreo Cookie Balls:
Attachments
Arms in the garage tonight.
BW dips 4x15
Close grip bench 1x15, 1x12, 4x6, dropsets 1x7/7, 1x5/7, 1x9/10, 1x12/12
Alt DB curls 1x12, 1x12, 1x10, 4x6, 1x9, 1x10, 1x12
French press 1x15, 3x12
Seated hammer curls 4x12
DB skullcrushers 4x15
DB preacher curls 1x20, 3x15
Calories 3440
Pro 304
Carbs 373
Fat 77
Back day tomorrow in the a.m.
BW dips 4x15
Close grip bench 1x15, 1x12, 4x6, dropsets 1x7/7, 1x5/7, 1x9/10, 1x12/12
Alt DB curls 1x12, 1x12, 1x10, 4x6, 1x9, 1x10, 1x12
French press 1x15, 3x12
Seated hammer curls 4x12
DB skullcrushers 4x15
DB preacher curls 1x20, 3x15
Calories 3440
Pro 304
Carbs 373
Fat 77
Back day tomorrow in the a.m.
Back Day
BW pullups 4x15
Tbar row neutral grip 1x15, 3x10, 4x6, dropsets 1x6/8/9, 1x6/7/8
HS iso high row 1x15, 3x10, 1x15
HS iso low row 1x15, 3x10, 1x15
DB shrugs 1x20, 3x15, 1x20
HS seated shrugs 5x10
Machine pulldowns 1x12, 3x8, dropset 1x9/10/10
Calories Today 4115
Pro 271
Carbs 454
Fat 107
Gonna try to get a quick leg session in before work tomorrow.
BW pullups 4x15
Tbar row neutral grip 1x15, 3x10, 4x6, dropsets 1x6/8/9, 1x6/7/8
HS iso high row 1x15, 3x10, 1x15
HS iso low row 1x15, 3x10, 1x15
DB shrugs 1x20, 3x15, 1x20
HS seated shrugs 5x10
Machine pulldowns 1x12, 3x8, dropset 1x9/10/10
Calories Today 4115
Pro 271
Carbs 454
Fat 107
Gonna try to get a quick leg session in before work tomorrow.
Late night at work.
Quick leg session before work.
In and out of the gym in about an hour.
Lying leg curls 4x13-15
Leg press 1x30, 1x25, 1x20, 3x15, dropset 1x20/18/20/20
Leg extensions 4x15
Superset:
standing smith calf raises w/ seated calf raises 5x10/fail
Calories 3875
Pro 265
Carbs 373
Fat 131
Was running late for work and had to stop at Wendy's for food.
Another long ass day tomorrow, no training.
