Coached By DarkBeast Log - PUSH

[Pushtoday]

Shoulders with a side of traps.
Seated rear flyes 2x20, 3x12
Seated DB shoulder press 2x12, 3x10, 2x15
Seated side laterals 4x15
Seated front raises 4x15
Superset: DB shrugs w/ DB upright rows 4x20/15

Calories 3840
Pro 299
Carbs 398
Fat 96

Arms after work tomorrow.

 

[Pushtoday]

Quick garage session after work.
Triceps circuit: Close grip/BW dips/French press 1x15/12/15, 3x10/12/15, 1x20/15/15

Biceps circuit: alt DB curls/seated hammer curls/ez bar curls 1x12/10/15, 3x8/10/12, 1x12/10/15

Had a serious pump, tried to rest as little as possible between sets.

Calories 3339
Pro 274
Carbs 342
Fat 91

 

[Pushtoday]

Garage training tonight after work.
BW pullups 6x10
DB high row 1x15, 1x12, 3x8
DB low row 4x10
Underhand bar rows 4x15
DB shrugs 3x30

Calories 3677
Pro 249
Carbs 406
Fat 91

Legs tomorrow a.m.
Pic is preworkout fuel.

 

[Pushtoday]

Leg Day
Lying leg curls 1x15, 3x12, drop set 1x10/7
Leg press 3x20, 1x15, 4x10, dropset 1x20/15
Machine calf raises 2x12, 4x8, drop set 1x12/8
Smith squats 2x15, 3x10
Seated calf raises 3x15, 2x10
Leg extensions 1x15, 3x12, dropset 1x8/6/6

 

[Pushtoday]

Weight 176
Calories 3681
Pro 256
Carbs 381
Fat 96

Dinner:

 

[Pushtoday]

Chest Day after work.
Pec Dec 1x15, 1x12, 3x10
Slight incline DB press 2x12, 2x10, 3x8, 1x12, 1x15
HS ISO incline press 1x12, 1x7, 1x12, 1x7, 1x12
HS ISO wide chest 1x15, 3x10
Cable flyes 4x12

Calories 4252
Pro 298
Carbs 452
Fat 125

Shoulders before work tomorrow.

 

[Pushtoday]

Yesterday garage shoulder session.
Bent rear flyes 3x20
Standing side laterals 1x20, 3x15, 1x20
Seated DB shoulder press 1x15, 3x12
DB shrugs 4x20
Upright row 3x15-20

Yesterday:
Calories 3957
Pro 241
Carbs 404
Fat 129

Today:
Calories 4141
Pro 263
Carbs 435
Fat 130
Tomorrow is Back Day.
Post Shoulder Pics:

 

[Pushtoday]

Back Day and Gear Porn

Back Day!!
Stiff arm pulldowns 4x12
Neutral grip pulldowns 4x12
Cable low row underhand 4x12
HS ISO high row 1x15, 3x12-15
HS standing shrugs 5xfail
HS ISO low row 4x15
Superset: DB shrugs w/ upright rows. 3x15/20

Some gear porn

 

[Pushtoday]

Weight was 178 today.
Calories 4366
Pro 234
Carbs 442
Fat 132

Rest Day Tomorrow, Work then Basketball Game.

 

[Pushtoday]

Rest Day Done.
Legs tomorrow a.m.

Calories 3921
Pro 312
Carbs 351
Fat 118

 

[Pushtoday]

Leg Day done.
Lying single leg curls 2x15, 4x12
Hack squats 1x15, 3x12, 3x8, 3x12
Leg press 3x20, 3x15, 2x20
Seated calf raises 1x20, 3x15, rest pause 2x10/8/8
Machine calf raises 2x10, 4x12
Smith squats 5x10
Seated leg curls 4x15

Still a long way to go....

 

[Pushtoday]

View attachment 63066

 

[Pushtoday]

Weight 177
Calories 4373
Pro 245
Carbs 505
Fat 123

Red Velvet Bar Cake and HomeRun Inn Pizza:

 

[Pushtoday]

Chest Day this morning.
Pec Dec 2x15, 3x12
Slight incline DB press 2x12, 2x10, 3x8, 2x12
HS ISO incline press 1x15, 4x10, 1x20
HS ISO wide chest 4x12
Standing cable flyes 4x12

Calories 3998
Pro 246
Carbs 464
Fat 107

Arm Day tomorrow after work.

 

[Pushtoday]

Quick Arm Pump Session in the garage after work.
Super sets:

Alt DB curls w/ DB kickbacks 4x15/15
Ez bar curls w/ seated French press 4x15/20
Seated hammer curls w/ DB skullcrushers 4x10/10

Calories 3729
Pro 254
Carbs 400
Fat 102

Shoulders tomorrow after work.
Tonight's Dinner: Ground Turkey, Diced Potatoes, Peas

 

[macedog24]

Quick Arm Pump Session in the garage after work.
Super sets:

Alt DB curls w/ DB kickbacks 4x15/15
Ez bar curls w/ seated French press 4x15/20
Seated hammer curls w/ DB skullcrushers 4x10/10

Calories 3729
Pro 254
Carbs 400
Fat 102

Shoulders tomorrow after work.
Tonight's Dinner: Ground Turkey, Diced Potatoes, Peas

looks delish. and nice arm work PT!

Sent from my LG-H910 using Tapatalk

 

[Pushtoday]

Shoulder gains in the garage tonight.

Supersets:

Seated side laterals w/ seated rear flyes 3x15/15, 2x20/20

Seated DB shoulder press w/ standing front raises 5x12/12

Standing side laterals 3x25

DB shrugs w/ upright rows 4x20/12

Thats it for tonight, I'm going to hit back tomorrow morning before work.

Calories were a little low today, but macros were decent.

Calories 3652
Pro 261
Carbs 397
Fat 85

Current Status:

 

[Pushtoday]

Back session in the garage before work.
Not much volume but enough, after shoulders last night.
Barbell Rows 1x20, 1x17, 5x10-12
DB low row 4x12
DB high row 4x12
BW pullups 5x8

Calories 4250
Pro 255
Carbs 457
Fat 135

 

[Pushtoday]

Worked late, but made time for a quick chest session.

Giant set, drop weight for each grip change.

Flat Bench / Close grip / Wide grip 1x15/10/8, 1x8/8/10, 1x7/7/10, 1x6/6/10, 1x6/6/10, 1x6/6/10, 1x10/10/10

Plan was to do 4 sets of this then some incline dumb bells but I just kept going until my chest was smoked.

Calories 3327
Pro 253
Carbs 401
Fat 67

Got legs tomorrow a.m.
Pics are of my Calendar and Journal

 

[Pushtoday]

Leg Day Done.
Lying leg curls 1x20, 4x12
Abductor 4x20
Leg press 4x20, 3x15, drop set 1x20/15/15
Smith squats 5x10
Seated calf raises 2x15, 3x12, dropset 1x12/10
Machine calf raises 6x10

PWO Meal
5.5 oz Chicken Breast
6 oz Steak Fries
5/8 cup Green Beans
BBQ Sauce and Ketchup

Calories 521
Pro 38
Carbs 69
Fat 10

 

[Pushtoday]

Calories 4239
Pro 234
Carbs 511
Fat 118

Next 3 days will be NO Training, too much life going on.
I will be eating everything I can during this time.

On another note I usually eat 2 pop tarts on the way home from the gym.
And today I found my new favorite.
In case you didn't know Pop Tarts have magical properties which make them the best possible decision for eating immediately after strenuous training.
You're Welcome.

 

[Pushtoday]

"Back" to training tomorrow.
Three days off was not what I wanted to do, but I'm sure my body appreciates it.
Anyway tomorrow is Back day before work.

Macros:

Friday
Calories 3500
Pro 204
Carbs 420
Fat 95

Saturday
Calories 3706
Pro 211
Carbs 411
Fat 107

Today
Calories 4665
Pro 256
Carbs 744
Fat 172

 

[Pushtoday]

Yesterday:
Back Day in the garage before work.
BW pullups wide 3x10
Bent over bar rows 1x15, 3x10, 1x15
BW pullups neutral 3x10
DB low row 4x10
BW pullups underhand 3x8
Superset: DB shrugs w/ upright rows 4x15/10

Calories 3628
Pro 259
Carbs 395
Fat 91

Today:
Arm Day in the garage after work.

Ez bar curls w/ BW dips 3x15/15
Alt DB curls w/ standing French press 3x9/12
DB preacher curls w/ DB kickbacks 3x12/10
Seated hammer curls w/ DB skullcrushers 3x12/10

Session felt good and pump was solid.
Calories 3814
Pro 275
Carbs 383
Fat 75

Legs tomorrow a.m.

 

[Pushtoday]

Leg Day

No squats or hack squats today.
Hips were not feeling great.

Seated leg curls 1x20, 3x12
Lying single leg curls 1x15, 3x12
Leg extensions 4x15
Abducters 4x10
Leg press 1x25, 2x20, 2x15, 3x12, dropset 1x20/20
Seated calf raises 1x18, 1x16, 3x10-12
Machine calf raises 5x10
Leg extensions drop sets 1x15/8, 1x12/8, 1x12/10

Chest and Shoulders tomorrow a.m.

 

[Pushtoday]

Weight 175

Calories 4118
Pro 212
Carbs 474
Fat 129

 

[Pushtoday]

Chest and Shoulders
Pec Dec 1x15, 4x10
Incline DB press 4x10, 2x8, 1x7, 1x4, 2x8, 1x12
HS iso chest press 1x15, 4x12, 1x15
Cable flyes 1x20, 4x12, 1x18
Machine shoulder press 1x15, 4x12
Seated DB side laterals raises 4x15, 1x20, 1x18
Machine rear delt flyes 1x20, 4x12-15

Calories 3935
Pro 217
Carbs 477
Fat 102

Back Day tomorrow morning.

Got a chance to go shooting today.

 

[Pushtoday]

Back Day
Cable rope pullovers 1x12, 4x10
Pulldowns neutral grip 1x15, 3x10
Low cable row underhand 1x15, 3x12
HS iso high row 1x15, 3x12, 1x15
HS standing shrugs 4x15
HS iso low row 1x15, 3x10, 1x15
DB shrugs 2x15, 2x12, 1x15

Flex Friday

 

[Pushtoday]

Arm Day
BW dips 4x15
Machine bicep curl 1x15, 3x12
Cable overhead tricep extensions 1x25, 1x15, 3x12, dropset 1x15/12/12
DB one arm preacher curls 1x15, 3x12
Rope push downs 1x20, 3x12
Low cable curl 4x12-15
Seated French press 4x15
Seated hammer curls 1x15, 3x10

Calories 4387
Pro 271
Carbs 500
Fat 127

Tomorrow is Chest Day

 

[Pushtoday]

Chest Done.
Cable flyes 2x20, 3x15
Machine chest press 1x20, 1x15, 1x12, 1x10, 3x8, drop set 1x10/8/8/8
Pec Dec 4x10
HS ISO wide chest 1x20, 3x15, 1x18
Slight incline DB hex press 4x20
Seated calf raises 1x15, 3x12, 1x15
Machine calf raises 5x10

Tried to focus on squeeze and form, great pump.

Muffins decisions.....

 

[Pushtoday]

Today I hit Shoulders and some Back.
Machine rear flyes 2x15, 3x12
Seated DB shoulder press 2x12, 3x8, drop set 1x12/15
Seated DB side laterals 3x12, 1x20
Rear DB flyes 3x20

Pulldowns neutral grip 3x15
TBar row wide 1x15, 1x12, 3x10, 1x18
Low cable row underhand 3x15
Stiff arm rope pulldowns 4x10
HS seated shrugs 1x20, 3x12
DB shrugs 4x12-15

Weight 178
Calories 4131
Pro 237
Carbs 464
Fat 122

One more day of vacation then it's back to reality.