Coached By DarkBeast Log - PUSH

[Pushtoday]

Refeed

Chest, Shoulders and Refeed.

Pec Dec 4x10
HS iso incline press 2x15, rp 1x12/8, rp 1x12/6, ds 1x10/12
Smith incline press 1x15, rp 1x8/4, rp 1x12/4, ds 1x9/12
Machine chest press neutral rp 1x10/5, rp 1x10/5, ds 1x8/8/10
Machine rear flyes 1x15, 3x12
Machine shoulder press 1x15, rp 1x8/5, rp 1x8/4, ds 1x10/8
Machine side raises 4x15
DB front raises w/ rear flyes 4x15/15
For each Pressing movement I did 1-2 warm up sets then 2 rest pause sets and finish with a dropset.

Refeed parameters set by DarkBeast were.
1g protein per lb. bodyweight.
As little fat as possible.
As many carbs as I can eat.

I ended up with:
Calories 3839
Pro 209
Carbs 516
Fat 76

Legs or Back tomorrow depending on whether I can get to the gym or garage.

 

[Pushtoday]

Back Day in the garage.

Higher rep workout than normal, focused more on controlling the weight and proper form.

Bw pullups wide 4x12
Bent barbell rows 4x15
Barbell shrugs 4x15
DB high row 4x15
DB shrugs 4x15
DB low row 4x15
Upright row 4x15

Calories 3169
Pro 309
Carbs 274
Fat 74

Tomorrow is legs.

 

[Pushtoday]

Legs

Leg Day in the garage.

Lying leg curls 2x20, 3x15, ds 1x15/15
Front squats 2x15, 4x10
Goblet squats 4x12
Single leg standing calf raises 10 each x 6, 10 each x 4, 10 each x 2
Leg extensions 2x20, 2x12, 2x10, ds 1x10/8/12

Calories 3066
Pro 278
Carbs 272
Fat 74

 

[Pushtoday]

Rest Day.
Weight Tonight 170.8
Calories 2887
Pro 229
Carbs 250
Fat 90

Tomorrow is end of week 5.
Plan is arms tomorrow after work.

 

[Pushtoday]

Arm Day in the Garage.

Supersets:

Close grip w/ ez bar curls 2x15/15, 4x12/10
Seated hammer curls w/ DB skullcrushers 4x12/12
Standing French press w/ Alt DB curls 1x20/10, 1x12/10, 1x15/10, 1x15/15, 1x20/15

Calories 2904
Pro 280
Carbs 261
Fat 60

Chest and Shoulders tomorrow morning.

 

[Pushtoday]

Chest and Shoulders

Pec Dec 1x12, 3x10
HS iso incline press 1x20, 1x15, 1x12, 3x9, 1x12
Flat DB press 1x12, 1x10, 3x6-8, 1x11
Machine chest press neutral grip 4x10-12
Seated shoulder press dropsets 1x9/8, 1x8/7, 1x8/8
Machine rear flyes 1x15, 3x10
Seated side laterals 4x15
Seated front raises 4x15-18

Tomorrow is Legs again.

 

[Pushtoday]

Leg Day

Single leg Lying curls 2x15, 2x12
Seated calf raises 2x20, 3x12
Hack squat 1x20, 2x15, 3x10, 1x20
Leg press 1x30, 2x15, 2x10, 1x20, 1x30
Leg extensions 3x12
Machine calf raises 1x20, 1x12, 1x12, 1x8, 1x10, 1x12
Good Girls 4x12
Bad Girls 4x12

Calories 3034
Pro 265
Carbs 189
Fat 115

Macros are all jacked up today, meatballs for lunch and mexican for dinner.

 

[Pushtoday]

Back Day.
Wide grip pull downs 1x15, 4x12, 1x15
Tbar row neutral grip 1x15, 2x12, 5x7-8, 1x12, 1x20
HS iso row 4x11-12
Straight arm lat pull down 4x10-12
HS seated shrugs 1x20, 3x15
HS standing shrugs 4x10, 1x12

Calories 2829
Pro 260
Carbs 229
Fat 77

 

[Pushtoday]

No training today.

Calories 2739
Pro 227
Carbs 271
Fat 60

Arms tomorrow after work.

 

[Pushtoday]

Arms

Arm Day in the garage.
Seated French press 2x20, 3x12
Barbell skullcrushers 4x15
One arm DB overhead ext. 1x15, 2x12, 1x15
DB preacher curls 2x20, 2x17, 1x15
Ez bar close grip curls 2x15, 2x12, 1x20
Alt DB curls 1x8, 1x10, 1x12, ds 1x12/9

No pressing movements tonight, chest in the morning before work.

 

[Pushtoday]

Got some quick but intense chest work in this morning.
Pec dec 4x15
Smith incline press 4x15, dropsets 1x8/8, 1x8/9, 1x8/9/10
HS iso wide press 2x20, 3x12, dropsets 1x10/15, 1x10/15
Cable flys 1x20, 1x15, 1x20

Now off to work.
Hope to get a quick leg workout in tomorrow morning.
Weight was 170 this a.m.

 

[Pushtoday]

Legs done.

Leg extensions 2x20, 3x15, dropset 1x17/10
Seated leg curl 1x20, 3x15-17, 2x12-13
Machine calf raises 2x15, 3x12, 1x15
Seated calf raises rest pause 1x15/10, 1x12/10, 1x12/10
Leg press 1x30, 1x25, 3x15, 1x30
Single leg lying curls 2x15, 2x12

Macros yesterday were:
Calories 2849
Pro 268
Carbs 242
Fat 67

Back Day tomorrow.

 

[Pushtoday]

Today's Macros
Calories 2873
Pro 263
Carbs 247
Fat 73

Refeed this weekend.

 

[Pushtoday]

Back Day

Back Day
HS iso high row 1x20, 3x15, drop set 1x12/10/12
Cable low row neutral 1x15, 3x11-12
DB shrugs w/ upright rows 1x12/15, 1x15/12, 1x15/12, 1x12/15, 1x20/15
Machine pull downs 1x17, 3x15, dropset 1x10/9
HS iso low row 4x15

 

[Pushtoday]

Todays mini-refeed
Calories 3398
Pro 205
Carbs 422
Fat 88

Tomorrow will be a rest day (long day at work).
Might try to get a quick shoulder session in........

 

[Pushtoday]

No Training today.
Calories 2887
Pro 226
Carbs 264
Fat 88

Shoulders/Arms tomorrow morning.

 

[Pushtoday]

Cheat Meal!!

Shoulders and Arms today.
Machine rear delts 2x20, 3x12
Seated DB shoulder press 1x15, 1x12, 3x9-10
Seated side flyes 3x15, 1x20
Machine shoulder press neutral 1x18, 3x14-15
Dip machine 1x15, 3x12
Pushdowns 4x12
Superset overhead rope ext. w/ rope hammer curls 3x10/10, 1x13/13
One arm DB preacher curls 4x15
Machine preacher curls 1x15, 3x12

Wife's birthday tomorrow but I have to work so we went out tonight. (Carrabas was her choice)
Today's Macros:
Calories 4304
Pro 283
Carbs 370
Fat 143

 

[Pushtoday]

Chest work in the garage tonight.
Not a ton of volume but it's what I could fit in.....

Incline barbell press 1x20, 3x15, dropsets 1x12/12, 1x12/11
Flat DB press 4x12
Hex Press (slight incline) 1x20, 3x15
Decline DB flyes 3x12

Calories 2853
Pro 261
Carbs 244
Fat 74
Weight was 169.4 this morning.
Legs before work tomorrow.

 

[Pushtoday]

Leg Day

Leg extensions 2x15, 2x12, 2x10
Single leg lying curls 2x15, 3x12
Machine calf raises 1x20, 1x15, 1x12, 1x15, 1x15
Seated calf raises 2x15, rest pause 3x10/8
Hack squats 2x20, 2x12, 1x15
Leg press 1x25, 3x15
Seated leg curls 1x25, 3x12

Calories 2883
Pro 222
Carbs 221
Fat 98

Back Day Tomorrow.
End of week 7 Tomorrow

 

[Pushtoday]

Back Day - End of week 7

Got some back work in....
Machine pulldowns 1x15, 1x12, 3x10
Tbar row neutral 1x15, 1x12, 3x8, 1x15
DB shrugs w/ upright row 1x20/15, 1x17/12, 3x12/10
Cable pulldowns neutral 1x12, 3x10
HS iso lateral row 1x20, 3x9-10, 1x15
HS seated shrugs 4x15

Down to 169.8 this morning.
DarkBeast has raised my macros slightly.
He knows I don't want to be less than 170.
Extremely happy with the Results.
I love the leaner look, I get many more comments and compliments.
Now to start adding some lean muscle!!

 

[Pushtoday]

No training today.
Work then Friday Night Lights.

Calories 3244
Pro 227
Carbs 354
Fat 83

Arms tomorrow after work

 

[Pushtoday]

Arm Day in the garage.
Close grip bench 4x18-20
DB skullcrushers 1x20, 3x15, 1x12
Seated French press 4x10-12, 1x20
DB preacher curls 1x20, 3x15
Seated hammer curls 1x11, 1x13, 1x15, 1x18
Ez bar curls 4x12

Calories 3339
Pro 253
Carbs 354
Fat 73

Only running PSL test cyp 1.2ml twice a week now.
Except for 1/2 tab PSL cialis eod, and PSL arimidex MWF

 

[Pushtoday]

Leg Day.

Lying leg curls 3x12, 2x10, dropset 1x10/9
Seated calf raises rp 1x20/12/12, 1x20/12/12, 1x15/8/8, 1x12/8/8, 1x15/12/12
Hack squats 2x15, 2x12, 2x5, dropset 1x10/10
Machine calf raises 1x15, 3x10, 1x15
Seated leg curls 3x20
Machine leg press 2x20
Leg extensions 2x15, dropsets 1x10/5/5, 1x10/5/5

Weight was 169.4 lbs this morning.
Refeed today.

 

[Pushtoday]

Today's refeed macros:
Calories 3682
Pro 223
Carbs 453
Fat 79

I'm supposed to keep fat lower on these refeed days and was doing good right up til dinner.
We were doing yard work and time got away from us, so we just ordered in.
My Steak sandwich was a little higher in fats than I would have liked, but still my daily fats were below my normal day's goal.
Weight right now is 172.2

 

[Pushtoday]

Chest Day in the garage.

Flat bench 2x12, 2x8, 2x5, 4x3, 1x5, 1x8, 1x12
Wide grip 2x20, 2x18, 1x15
Incline DB press 1x6, 3x12
DB hex press (slight incline) 4x10

Calories 3362
Pro 278
Carbs 300
Fat 84

Shoulders tomorrow after work.

 

[Pushtoday]

Shoulders in the garage.

(SS)Seated side laterals w/ seated rear flyes 1x15/15, 2x12/12, 1x15/15

Standing front raise 3x20

Standing side laterals 1x20, 1x13, 1x8, 1x12, 1x15

(SS) Standing Barbell OHP w/ Upright Rows 3x20/15

Bent over Rear flyes 3x20

Calories 2994
Pro 296
Carbs 277
Fat 48
Weight was 172.4 tonight.
Rest Day tomorrow.

 

[Pushtoday]

Rest Day today.
Weight 171.5 this morning.

Pumpkin carving in the Push house tonight.
Good times!!

Calories 3397
Pro 255
Carbs 366
Fat 88

Work tomorrow then Back or Legs.

 

[Pushtoday]

Leg Day

Lying single leg curls 2x20, 3x12
Seated leg curls 1x15, 3x12, 1x20
Machine calf raises 1x15, 1x12, 1x10, 1x12, 1x15
Leg extensions 4x15, 4x10
Seated calf raises 2x15, 3x10
Hack squats 1x15, 3x12, dropset 1x15/15

Weight 170.8
Calories3126
Pro 264
Carbs 286
Fat 77

Back Day tomorrow.

 

[Pushtoday]

Today was Back Day.

BW pullups 4x12
Machine pulldowns wide 2x12, 3x10
Tbar row neutral grip 1x15, 1x12, 3x8, 1x12, 1x17
HS iso high row 1x15, 1x12, 3x10
HS iso low row 1x20, 3x12, 1x20
(SS) HS seated shrug w/ HS stand shrug 4x15/15

Weight was 169.4 this morning, 172.2 tonight.

Calories 3582
Pro 255
Carbs 383
Fat 87

Tomorrow is ARMDAY, and a refeed day. Two of my favorites things.

Placed my order for my next run......

 

[Pushtoday]

Arm Day

ARM DAY!!

BW dips 4x15
Rope pushdowns 1x20, 3x12, dropset 1x13/9/8
Cable overhead ext 1x20, 3x15, dropset 1x20/10/10
Machine dips 1x20, 1x15, 3x12, dropset 1x12/8/10
1 arm DB preacher curls 1x20, 1x15, 3x12
Seated hammer curls 3x15
Low cable curls 1x15, 3x11-12
Machine preacher curls 1x15, 3x12, 1x18

It was supposed to be a refeed day, but I was running around all day.
Calories 3619
Pro 226
Carbs 379
Fat 84