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- Thread starter Pushtoday
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Happy Thanksgiving!!
Had to work til 1pm, but we had wings, tenders, boneless wings, cheese trays, and cupcakes for lunch.
Then home for more pre-dinner snacks and appetizers.
Standard Thanksgiving Dinner with my Brother's family and my squad.
After dinner, ran an errand, then some cyber shopping.
Just had another good sized plate of food while watching football.
Couple beers and I'm off to bed.
Calories 4319
Pro 273
Carbs 405
Fat 154
Tomorrow its work then Chest Day in the garage.
Had to work til 1pm, but we had wings, tenders, boneless wings, cheese trays, and cupcakes for lunch.
Then home for more pre-dinner snacks and appetizers.
Standard Thanksgiving Dinner with my Brother's family and my squad.
After dinner, ran an errand, then some cyber shopping.
Just had another good sized plate of food while watching football.
Couple beers and I'm off to bed.
Calories 4319
Pro 273
Carbs 405
Fat 154
Tomorrow its work then Chest Day in the garage.
Chest and Shoulders in the garage tonight.
Incline DB press 4x15, dropset 1x15/10/10
Incline barbell press dropsets 4x10/12
Flat bench press 2x8, 4x4, 2x8
Seated DB shoulder press 4x8
DB rear flyes 4x12
Standing side laterals 4x10
Superset DB front raises w/ upright rows 3x15/12
Calories 3613
Pro 257
Carbs 371
Fat 98
Too many baked goods around me
Weight was 171 this a.m.
Incline DB press 4x15, dropset 1x15/10/10
Incline barbell press dropsets 4x10/12
Flat bench press 2x8, 4x4, 2x8
Seated DB shoulder press 4x8
DB rear flyes 4x12
Standing side laterals 4x10
Superset DB front raises w/ upright rows 3x15/12
Calories 3613
Pro 257
Carbs 371
Fat 98
Too many baked goods around me
Weight was 171 this a.m.
Quick Arm session in the garage.
BW dips 4x15
Close grip bench 1x15, 3x10, 1x15
Alt DB curls 1x15, 3x10, 1x15
Seated French press 1x15, 3x10
Seated hammer curls 1x15, 3x10
DB skullcrushers 3x20
DB preacher curls 3x20
Calories 3514
Pro 252
Carbs 350
Fat 86
Morning weight was back to 170 lbs.
Leg Day tomorrow
BW dips 4x15
Close grip bench 1x15, 3x10, 1x15
Alt DB curls 1x15, 3x10, 1x15
Seated French press 1x15, 3x10
Seated hammer curls 1x15, 3x10
DB skullcrushers 3x20
DB preacher curls 3x20
Calories 3514
Pro 252
Carbs 350
Fat 86
Morning weight was back to 170 lbs.
Leg Day tomorrow
Leg day
Lying leg curls 4x15
Hack squats 2x20, 2x15, 2x12, 4x6, dropset 1x12/12
Leg press 1x30, 1x25, 1x20, 3x15, dropset 1x20/15/20
Leg extensions 1x20, 3x12, dropset 1x10/8/8
Seated calf raises 1x20, 3x15, dropset 1x10/10/10
Machine calf raises 5x12
Seated leg curls 1x20, 3x15
Was having a decent day, got to the gym. Came home put up some christmas lights.
Watched some football.
Eating decently, maybe a little too many fats and then my wife calls me to dinner and this happened:
Eggs, Hash, French Toast ( 947 cals, 52 Pro, 64 carbs, 53 fat! )
Today's Macros:
4218 Caories
Pro 255
Carbs 426
Fat 139 ouch!
Lying leg curls 4x15
Hack squats 2x20, 2x15, 2x12, 4x6, dropset 1x12/12
Leg press 1x30, 1x25, 1x20, 3x15, dropset 1x20/15/20
Leg extensions 1x20, 3x12, dropset 1x10/8/8
Seated calf raises 1x20, 3x15, dropset 1x10/10/10
Machine calf raises 5x12
Seated leg curls 1x20, 3x15
Was having a decent day, got to the gym. Came home put up some christmas lights.
Watched some football.
Eating decently, maybe a little too many fats and then my wife calls me to dinner and this happened:
Eggs, Hash, French Toast ( 947 cals, 52 Pro, 64 carbs, 53 fat! )
Today's Macros:
4218 Caories
Pro 255
Carbs 426
Fat 139 ouch!
Attachments
Back Day in the garage tonight.
BW pullups 4x12
Barbell Row 1x12, 4x8-10, 1x15
DB high row 4x10
DB low row 4x10, 1x15
Giant set:
Barbell shrugs / upright row / DB row. 4x15/15/15
Calories 3519
Pro 244
Carbs 393
Fat 80
No training tomorrow.
Varsity Basketball game after work.
BW pullups 4x12
Barbell Row 1x12, 4x8-10, 1x15
DB high row 4x10
DB low row 4x10, 1x15
Giant set:
Barbell shrugs / upright row / DB row. 4x15/15/15
Calories 3519
Pro 244
Carbs 393
Fat 80
No training tomorrow.
Varsity Basketball game after work.
Quick but Solid Chest Session this morning.
Pec dec 1x15, 4x10
Slight incline DB press 3x10, 2x8, 3x6, 1x9, 1x12, dropset 1x10/10
HS incline 1x15, 3x8-10, dropset 1x10/10
Cable flyes 1x20, 3x10, 1x25
It's a sad day, I finished off the last of the Thanksgiving Turkey.
Lunch was Turkey, Peas, Honey Oat Bread
Calories 518, Pro 45,Carbs 50, Fat 17
Pec dec 1x15, 4x10
Slight incline DB press 3x10, 2x8, 3x6, 1x9, 1x12, dropset 1x10/10
HS incline 1x15, 3x8-10, dropset 1x10/10
Cable flyes 1x20, 3x10, 1x25
It's a sad day, I finished off the last of the Thanksgiving Turkey.
Lunch was Turkey, Peas, Honey Oat Bread
Calories 518, Pro 45,Carbs 50, Fat 17
Attachments
Arm Day in the garage.
Took about an hour.
I did 6 exercises x 100 reps.
Did them in kind of rest pause fashion, as many reps as possible / rest 15-20 secs then repeat until I reached 100 reps.
Pump was great.
BW dips 100
Ez curl wide grip 100
Seated French press 100
Alt DB curls 100
DB skullcrushers 100
Seated hammer curls 100
Not the best food day today.
Calories 3425
Pro 255
Carbs 299
Fat 119
Took about an hour.
I did 6 exercises x 100 reps.
Did them in kind of rest pause fashion, as many reps as possible / rest 15-20 secs then repeat until I reached 100 reps.
Pump was great.
BW dips 100
Ez curl wide grip 100
Seated French press 100
Alt DB curls 100
DB skullcrushers 100
Seated hammer curls 100
Not the best food day today.
Calories 3425
Pro 255
Carbs 299
Fat 119
Attachments
Shoulder session in the garage tonight.
Giant set:
Seated raises front/side/rear 1x20/15/20, 1x20/10/15, 1x15/10/15, 1x12/8/10, 1x15/11/15, 1x25/15/20
Seated DB shoulder press 1x12, 4x8-10, dropset 1x10/10
Superset: upright row w/ rear flyes 4x10/15
Calories 3900
Pro 236
Carbs 442
Fat 105
Tomorrow is a rest day.
Giant set:
Seated raises front/side/rear 1x20/15/20, 1x20/10/15, 1x15/10/15, 1x12/8/10, 1x15/11/15, 1x25/15/20
Seated DB shoulder press 1x12, 4x8-10, dropset 1x10/10
Superset: upright row w/ rear flyes 4x10/15
Calories 3900
Pro 236
Carbs 442
Fat 105
Tomorrow is a rest day.
Back day in the garage after work.
BW pullups 5x10
Bar row underhand 4x15
DB high row 3x10, 2x15
DB low row 4x10, 1x20
DB shrug 4x15, 2x20
Today was a decent food day.
Other than high sugar, I bought a carton of pre-made iced coffee and drank 3/4 of it throughout the day.
Calories 4366
Pro 288
Carbs 540
Fat 89
Tomorrow is leg day and hopefully PANCAKES!
BW pullups 5x10
Bar row underhand 4x15
DB high row 3x10, 2x15
DB low row 4x10, 1x20
DB shrug 4x15, 2x20
Today was a decent food day.
Other than high sugar, I bought a carton of pre-made iced coffee and drank 3/4 of it throughout the day.
Calories 4366
Pro 288
Carbs 540
Fat 89
Tomorrow is leg day and hopefully PANCAKES!
Leg Day and Pancakes!
Leg Day
Lying leg curls 1x20, 3x15, dropset 1x10/9/6
Hack squats 1x20, 1x15, 3x12, 1x20
Smith squats 1x12, 3x10, 1x11
Leg press 2x20, 3x15, dropset 1x16/12/12/16/30
Machine calf raises dropsets 6xfail/fail
Leg extensions 4x15, dropsets 1x12/8, 1x15/7/4
Seated leg curls 4x20
Feelin stronger, keepin rep range the same but using more weight now.
Deca/Eq doing their thing.
Rest Day tomorrow.
Calories 3854
Pro 239
Carbs 422
Fat 102
I did get my pancake fix!!
Leg Day
Lying leg curls 1x20, 3x15, dropset 1x10/9/6
Hack squats 1x20, 1x15, 3x12, 1x20
Smith squats 1x12, 3x10, 1x11
Leg press 2x20, 3x15, dropset 1x16/12/12/16/30
Machine calf raises dropsets 6xfail/fail
Leg extensions 4x15, dropsets 1x12/8, 1x15/7/4
Seated leg curls 4x20
Feelin stronger, keepin rep range the same but using more weight now.
Deca/Eq doing their thing.
Rest Day tomorrow.
Calories 3854
Pro 239
Carbs 422
Fat 102
I did get my pancake fix!!
Attachments
Chest and Bananas
Chest day!
Pec dec 1x12, 4x10
HS iso incline press 1x15, 2x10, 6x5, dropset 1x12/17
Smith slight incline press 1x15, 2x10, 4x4, dropset 1x7/15
HS iso wide press 4x25
Overhead rope extensions 4x10
Machine shoulder press 4x10
Machine pulldowns 4x15
Machine preacher curls 4x15
Machine rear flyes 4x10
Cable row wide neutral 4x15
I won't be able to train for the next 3 days so I got some extra work in...
Preworkout Shake
Calories 365
Pro 40
Carbs 40
Fat 5
Chest day!
Pec dec 1x12, 4x10
HS iso incline press 1x15, 2x10, 6x5, dropset 1x12/17
Smith slight incline press 1x15, 2x10, 4x4, dropset 1x7/15
HS iso wide press 4x25
Overhead rope extensions 4x10
Machine shoulder press 4x10
Machine pulldowns 4x15
Machine preacher curls 4x15
Machine rear flyes 4x10
Cable row wide neutral 4x15
I won't be able to train for the next 3 days so I got some extra work in...
Preworkout Shake
Calories 365
Pro 40
Carbs 40
Fat 5
Attachments
Another long ass day but, I still got a garage Back session in.
Superset: pullups w/ barbell row underhand 6x10-12/10-12
DB low row 5x10
DB high row 4x12
Superset: upright row w/ DB shrugs 4x10/12, 2x15/15
Tomorrow is leg day.
Calories 3848
Pro 244
Carbs 435
Fat 103
I added PSL Proviron at 50mg a day into my cycle.
Superset: pullups w/ barbell row underhand 6x10-12/10-12
DB low row 5x10
DB high row 4x12
Superset: upright row w/ DB shrugs 4x10/12, 2x15/15
Tomorrow is leg day.
Calories 3848
Pro 244
Carbs 435
Fat 103
I added PSL Proviron at 50mg a day into my cycle.
Leg Day today.
Lying leg curls 1x15, 3x12
Hack squats 1x20, 1x15, 3x10, dropset 1x10/10/10
Leg press 1x30, 1x25, 1x15, 3x12, dropset 1x15/15/15/30
Smith squats 4x8
Machine calf raises 5x12
Seated calf raises (rest pause) 1x15/10, 3x12/10, 1x15/10
Leg extensions dropsets 1x15/10, 1x12/10, 1x11/10, 1x11/9
Calories 4067
Pro 281
Carbs 427
Fat 106
Lying leg curls 1x15, 3x12
Hack squats 1x20, 1x15, 3x10, dropset 1x10/10/10
Leg press 1x30, 1x25, 1x15, 3x12, dropset 1x15/15/15/30
Smith squats 4x8
Machine calf raises 5x12
Seated calf raises (rest pause) 1x15/10, 3x12/10, 1x15/10
Leg extensions dropsets 1x15/10, 1x12/10, 1x11/10, 1x11/9
Calories 4067
Pro 281
Carbs 427
Fat 106
Attachments
Quick Shoulder session in the garage after work before tree decorating with the family.
I did 6 exercises x 100 reps.
Did them in kind of rest pause fashion, as many reps as possible / rest 15-20 secs then repeat until I reached 100 reps.
Seated rear delt flyes 100
Seated shoulder press 100
Seated front raises 100
Standing side laterals 100
Upright rows 100
Bent over rear flyes 100
Calories 4020
Pro 341
Carbs 394
Fat 95
I did 6 exercises x 100 reps.
Did them in kind of rest pause fashion, as many reps as possible / rest 15-20 secs then repeat until I reached 100 reps.
Seated rear delt flyes 100
Seated shoulder press 100
Seated front raises 100
Standing side laterals 100
Upright rows 100
Bent over rear flyes 100
Calories 4020
Pro 341
Carbs 394
Fat 95
Attachments
Monday was ArmDay in the garage before work.
BW dips 4x15
Close grip 1x10, 1x8, 5x6, dropsets 1x4/6, 1x7/10
Alt DB curls 1x10, 1x8, 5x6, dropsets 1x9/9, 1x9/9
Seated French press 1x20, 3x12, 1x15
Ez bar curls wide 1x15, 3x10, 1x20
Superset: DB skullcrushers w/ seated hammer curls 1x12/10, 1x15/10, 1x20/12
Got home late from work, slept for 4 hours then back to work this morning.
Came home tonight, ate, changed clothes then off to the High School Basketball Game.
Yesterday's Macros:
Calories 3812
Pro 307
Carbs 396
Fat 78
Today:
Calories 3919
Pro 276
Carbs 402
Fat 102
Tomorrow is Chest Day
BW dips 4x15
Close grip 1x10, 1x8, 5x6, dropsets 1x4/6, 1x7/10
Alt DB curls 1x10, 1x8, 5x6, dropsets 1x9/9, 1x9/9
Seated French press 1x20, 3x12, 1x15
Ez bar curls wide 1x15, 3x10, 1x20
Superset: DB skullcrushers w/ seated hammer curls 1x12/10, 1x15/10, 1x20/12
Got home late from work, slept for 4 hours then back to work this morning.
Came home tonight, ate, changed clothes then off to the High School Basketball Game.
Yesterday's Macros:
Calories 3812
Pro 307
Carbs 396
Fat 78
Today:
Calories 3919
Pro 276
Carbs 402
Fat 102
Tomorrow is Chest Day
Chest Day!
Went a little heavier today, and focused on controlled reps.
Pec dec 4x12
HS incline press 1x15, 2x10, 5x5, dropsets 1x7/10, 1x10/12
Cable flyes 1x20, 1x15, 3x12
Machine chest press 1x12, 4x10, dropset 1x8/8/10
DB slight incline press 4x12
Ate pretty good today.
Calories 4024
Pro 270
Carbs 460
Fat 88
No work today.
Went to the gym, picked up my kids (half school day).
Took them Christmas shopping for their mother.
Got a haircut, now watching the Celtics / Spurs game.
Plan is to get Back session in before work tomorrow.
Pic is from tonight pre haircut. (cold-no pump)
Went a little heavier today, and focused on controlled reps.
Pec dec 4x12
HS incline press 1x15, 2x10, 5x5, dropsets 1x7/10, 1x10/12
Cable flyes 1x20, 1x15, 3x12
Machine chest press 1x12, 4x10, dropset 1x8/8/10
DB slight incline press 4x12
Ate pretty good today.
Calories 4024
Pro 270
Carbs 460
Fat 88
No work today.
Went to the gym, picked up my kids (half school day).
Took them Christmas shopping for their mother.
Got a haircut, now watching the Celtics / Spurs game.
Plan is to get Back session in before work tomorrow.
Pic is from tonight pre haircut. (cold-no pump)
Attachments
Back day in the garage before work.
BW pullups 5x12
DB low row 1x15, 3x10, 1x15
DB high row 1x12, 3x8-10
Underhand bar row 4x15
DB shrugs dropsets 4x12/10
Upright row 4x12
Calories 4207
Pro 290
Carbs 482
Fat 92
Worked late tonight and back at it tomorrow morning, probably a rest day tomorrow.
BW pullups 5x12
DB low row 1x15, 3x10, 1x15
DB high row 1x12, 3x8-10
Underhand bar row 4x15
DB shrugs dropsets 4x12/10
Upright row 4x12
Calories 4207
Pro 290
Carbs 482
Fat 92
Worked late tonight and back at it tomorrow morning, probably a rest day tomorrow.
Got a little shoulder session in after work.
Seated rear flyes 1x25, 4x20
Seated DB shoulder press 2x8, 10x6
Seated side laterals 4x15
Seated front raises 4x12
Bent over rear flyes 4x15
Decent food day today.
Calories 3804
Pro 262
Carbs 436
Fat 78
Dinner/post workout meal.
6 oz. Beef Fajita Meat
9oz. Steak Fries
1/2 Cup Broccoli
1/4 cup Shredded Cheese
Ketchup
Cals 715, Pro 47, Carbs 71, Fat 24
Seated rear flyes 1x25, 4x20
Seated DB shoulder press 2x8, 10x6
Seated side laterals 4x15
Seated front raises 4x12
Bent over rear flyes 4x15
Decent food day today.
Calories 3804
Pro 262
Carbs 436
Fat 78
Dinner/post workout meal.
6 oz. Beef Fajita Meat
9oz. Steak Fries
1/2 Cup Broccoli
1/4 cup Shredded Cheese
Ketchup
Cals 715, Pro 47, Carbs 71, Fat 24
Attachments
Back Day after work.
BW pullups 4x12
Tbar row wide grip 1x15, 1x12, 1x8, 4x6, dropset 1x5/7/15
Machine pulldowns 1x12, 4x7, dropset 1x9/8/15
HS iso low row 1x20, 4x10
HS iso high row 1x15, 4x10
Superset: low cable row w/ cable pulldowns 4x10/10
Superset: HS seated shrug w/ HS standing shrug 5x10/10
Yesterday
Calories 3888
Pro 240
Carbs 424
Fat 101
Today
Calories 3546
Pro 285
Carbs 328
Fat 87
Chest tomorrow a.m.
BW pullups 4x12
Tbar row wide grip 1x15, 1x12, 1x8, 4x6, dropset 1x5/7/15
Machine pulldowns 1x12, 4x7, dropset 1x9/8/15
HS iso low row 1x20, 4x10
HS iso high row 1x15, 4x10
Superset: low cable row w/ cable pulldowns 4x10/10
Superset: HS seated shrug w/ HS standing shrug 5x10/10
Yesterday
Calories 3888
Pro 240
Carbs 424
Fat 101
Today
Calories 3546
Pro 285
Carbs 328
Fat 87
Chest tomorrow a.m.
Chest Day.
Cable flyes 1x15, 3x10, 1x20
Flat bench 135 lbs.x 39 in 1 minute
HS incline 1x12, 4x4-5, 2x10
Pec dec 1x12, 3x8
Machine chest press 1x15, 3x12, dropset 1x7/6/6/12
Slight incline DB hex press 1x25, 3x12
Calories 4682
Pro 249
Carbs 484
Fat 161
Went to Chili's for lunch.
I had the Ultimate Bacon Burger and Fries (cals 1440, pro 58, carbs 117, fat 84)
Arm day tomorrow after work in the garage.
Cable flyes 1x15, 3x10, 1x20
Flat bench 135 lbs.x 39 in 1 minute
HS incline 1x12, 4x4-5, 2x10
Pec dec 1x12, 3x8
Machine chest press 1x15, 3x12, dropset 1x7/6/6/12
Slight incline DB hex press 1x25, 3x12
Calories 4682
Pro 249
Carbs 484
Fat 161
Went to Chili's for lunch.
I had the Ultimate Bacon Burger and Fries (cals 1440, pro 58, carbs 117, fat 84)
Arm day tomorrow after work in the garage.
Arm Day
BW dips 4x15
Alt DB curls 4x10
Superset: seated French press w/ EZ curl wide 4x20/15
Superset: seated hammer curls w/ DB skullcrushers 4x15/15
Weighted dips (rest pause) 1x15/10 (drop set) 1x12/12
Alt DB curls (rest pause) 1x10/6 (drop set) 1x8/10
Calories 3962
Pro 273
Carbs 407
Fat 119
Tomorrow is legs.
BW dips 4x15
Alt DB curls 4x10
Superset: seated French press w/ EZ curl wide 4x20/15
Superset: seated hammer curls w/ DB skullcrushers 4x15/15
Weighted dips (rest pause) 1x15/10 (drop set) 1x12/12
Alt DB curls (rest pause) 1x10/6 (drop set) 1x8/10
Calories 3962
Pro 273
Carbs 407
Fat 119
Tomorrow is legs.
Leg Day.
Lying leg curls 3x15, dropset 1x10/10
Smith squats 1x15, 1x12, 4x8, dropset 1x12/8
Leg press 3x20, 4x12, dropset 1x14/10/10/10/20
Seated calf raises 1x20, 3x15, dropset 1x15/10/10
Leg extensions 1x15, 3x12
Calories 3755
Pro 244
Carbs 370
Fat 109
Tomorrow will be Back Day.
Lying leg curls 3x15, dropset 1x10/10
Smith squats 1x15, 1x12, 4x8, dropset 1x12/8
Leg press 3x20, 4x12, dropset 1x14/10/10/10/20
Seated calf raises 1x20, 3x15, dropset 1x15/10/10
Leg extensions 1x15, 3x12
Calories 3755
Pro 244
Carbs 370
Fat 109
Tomorrow will be Back Day.
Attachments
Back Day
Cable rope lat pullovers 1x15, 3x12
Neutral handles pulldowns 4x12
HS iso lat row 1x15, 3x12
HS iso lat high row 1x12, 3x10
HS iso low row 1x15, 3x10
HS seated shrugs 3x15, 1x20
Machine rear flyes 4x10
Machine shoulder press 1x20, 3x12
Machine lateral raise 1x20, 3x12
Superset: seated front raises w/ bent over rear flyes 3x15/15
HS standing shrugs 1x20, 3x15
Hit Back and Shoulders today.
Next two days will be long ass days at work so i won't be able to train.
Cable rope lat pullovers 1x15, 3x12
Neutral handles pulldowns 4x12
HS iso lat row 1x15, 3x12
HS iso lat high row 1x12, 3x10
HS iso low row 1x15, 3x10
HS seated shrugs 3x15, 1x20
Machine rear flyes 4x10
Machine shoulder press 1x20, 3x12
Machine lateral raise 1x20, 3x12
Superset: seated front raises w/ bent over rear flyes 3x15/15
HS standing shrugs 1x20, 3x15
Hit Back and Shoulders today.
Next two days will be long ass days at work so i won't be able to train.
