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Coached By DarkBeast Log - PUSH
- Thread starter Pushtoday
- Start date
Merry Christmas!
Yesterday was work all day straight to Christmas Eve Dinner with Family.
Yesterday's Calories 4025
Pro 255
Carbs 656
Fat 135
Today I got a Chest Session in my garage after presents.
Superset: slight incline DB flyes w/ DB hex press 4x10/10
Flat bench 2x10, 4x6, 3x3, 4x5-6, 2x8
Wide grip bench press 4x12
DB incline press 4x12
Tomorrow is arms after work.
I got some sleeves for Christmas.
Yesterday was work all day straight to Christmas Eve Dinner with Family.
Yesterday's Calories 4025
Pro 255
Carbs 656
Fat 135
Today I got a Chest Session in my garage after presents.
Superset: slight incline DB flyes w/ DB hex press 4x10/10
Flat bench 2x10, 4x6, 3x3, 4x5-6, 2x8
Wide grip bench press 4x12
DB incline press 4x12
Tomorrow is arms after work.
I got some sleeves for Christmas.
Attachments
Quick Arm Session in the garage after work.
Super sets:
BW dips w/ alt db curls 3x15/15
DB skullcrushers w/ standing hammer curls 3x12/10
1 arm DB overhead ext. w/ ez bar curls 3x12/10
Weighted dips w/ alt DB curls 3x10/8
Calories 3743
Pro 250
Carbs 364
Fat 115
Tomorrow is legs.
Super sets:
BW dips w/ alt db curls 3x15/15
DB skullcrushers w/ standing hammer curls 3x12/10
1 arm DB overhead ext. w/ ez bar curls 3x12/10
Weighted dips w/ alt DB curls 3x10/8
Calories 3743
Pro 250
Carbs 364
Fat 115
Tomorrow is legs.
Attachments
Leg Day.
Lying leg curls drop sets 3x10/10
Hack squat 1x20, 1x15, 3x8, 1x20, 1x20
Seated calf raises 4x15-20
Leg press 1x25, 1x20, 4x15, drop set 1x20/12/20
Seated leg curls 1x20, 3x15
Leg extensions 3x12, 1x20
Seated calf raises rest pause 1x15/10, 1x12/8
Machine calf raises drop sets 4x8/8
Calories 4108
Pro 264
Carbs 403
Fat 133
Back Day tomorrow.
Lying leg curls drop sets 3x10/10
Hack squat 1x20, 1x15, 3x8, 1x20, 1x20
Seated calf raises 4x15-20
Leg press 1x25, 1x20, 4x15, drop set 1x20/12/20
Seated leg curls 1x20, 3x15
Leg extensions 3x12, 1x20
Seated calf raises rest pause 1x15/10, 1x12/8
Machine calf raises drop sets 4x8/8
Calories 4108
Pro 264
Carbs 403
Fat 133
Back Day tomorrow.
Back done and got some shoulders in also.
BW pullups 4x12
Tbar row neutral grip 1x15, 1x10, 4x8, 1x12, 1x15
Wide grip pulldowns 1x12, 3x10
HS ISO lateral row 4x12
HS ISO high row 4x10
HS ISO low row 4x10
DB shrugs 1x15, 3x12, 1x18
Machine shoulder press 1x20, 3x12
Seated DB flyes 4x15
Seated DB front raises 4x12
Bent over rear DB flyes 4x20
I have 2287 calories in right now, but going out for an early dinner with the wife so the calories should go way up!
Arms or Chest tomorrow after work.
BW pullups 4x12
Tbar row neutral grip 1x15, 1x10, 4x8, 1x12, 1x15
Wide grip pulldowns 1x12, 3x10
HS ISO lateral row 4x12
HS ISO high row 4x10
HS ISO low row 4x10
DB shrugs 1x15, 3x12, 1x18
Machine shoulder press 1x20, 3x12
Seated DB flyes 4x15
Seated DB front raises 4x12
Bent over rear DB flyes 4x20
I have 2287 calories in right now, but going out for an early dinner with the wife so the calories should go way up!
Arms or Chest tomorrow after work.
Ended up at Applebee's.
I had the All Day Brunch Burger ( Seared In: bacon & onion Piled on: fried egg,* crispy hash browns, American cheese and ketchup )w/ Sweet Potato Fries
We started with the Spinach Artichoke Dip.
Meal Macros
Calories 1835
Pro 66
Carbs 129
Fat 118
I had the All Day Brunch Burger ( Seared In: bacon & onion Piled on: fried egg,* crispy hash browns, American cheese and ketchup )w/ Sweet Potato Fries
We started with the Spinach Artichoke Dip.
Meal Macros
Calories 1835
Pro 66
Carbs 129
Fat 118
Attachments
Chest Day in the garage after work.
Incline bench 1x15, 3x10, 3x2, 3x10, 1x15
Wide grip bench press 3x12, 3x6, 1x20
Flat DB press 4x12
DB hex press slight incline 3x12
Calories 4122
Pro 308
Carbs 427
Fat 113
Arm Day tomorrow after work.
Incline bench 1x15, 3x10, 3x2, 3x10, 1x15
Wide grip bench press 3x12, 3x6, 1x20
Flat DB press 4x12
DB hex press slight incline 3x12
Calories 4122
Pro 308
Carbs 427
Fat 113
Arm Day tomorrow after work.
Hit arms in the garage after work tonight.
Super sets:
Alt DB curls w/ DB skull crushers 4x15/15
DB preacher curls w/ kickbacks 4x15/15
Standing hammer curls w/ barbell skull crushes 4x12/12
Ez bar curls w/ seated french press 3x20/25
Calories 3494
Pro 290
Carbs 343
Fat 83
Here is a pic of a boring meal.
6oz Ground Turkey, 3/4 cup mashed potatoes, 1/2 cup broccoli.
Super sets:
Alt DB curls w/ DB skull crushers 4x15/15
DB preacher curls w/ kickbacks 4x15/15
Standing hammer curls w/ barbell skull crushes 4x12/12
Ez bar curls w/ seated french press 3x20/25
Calories 3494
Pro 290
Carbs 343
Fat 83
Here is a pic of a boring meal.
6oz Ground Turkey, 3/4 cup mashed potatoes, 1/2 cup broccoli.
Attachments
Happy New Year!
Leg Day
Lying leg curls 1x15, 3x12
Smith squats 1x12, 1x12, 4x10, 1x12, 1x12
Leg press 1x20, 1x20, 1x15, 3x12, 1x15, 1x25, 1x25
Seated calf raises 1x20, 1x15, 3x12
Machine calf raises 4x12, 1x20
Leg extensions 4x15
Seated leg curls 3x15
Today was good.
Solid gym session.
This afternoon played golf with the old man and my two youngest.
Got about 14 holes in before it got dark.
Then home for Brats, baked beans, and fresh rolls.
Now Clemson vs. Ohio State.
Calories 3621
Pro 251
Carbs 358
Fat 102
These numbers could go up depending on how late I stay up.
Pic is Preworkout, Aminos, Protein and creatine, and Pop Tarts. My gym stack.
Leg Day
Lying leg curls 1x15, 3x12
Smith squats 1x12, 1x12, 4x10, 1x12, 1x12
Leg press 1x20, 1x20, 1x15, 3x12, 1x15, 1x25, 1x25
Seated calf raises 1x20, 1x15, 3x12
Machine calf raises 4x12, 1x20
Leg extensions 4x15
Seated leg curls 3x15
Today was good.
Solid gym session.
This afternoon played golf with the old man and my two youngest.
Got about 14 holes in before it got dark.
Then home for Brats, baked beans, and fresh rolls.
Now Clemson vs. Ohio State.
Calories 3621
Pro 251
Carbs 358
Fat 102
These numbers could go up depending on how late I stay up.
Pic is Preworkout, Aminos, Protein and creatine, and Pop Tarts. My gym stack.
Attachments
Quick session in the garage before work.
BW pullups 4x10
DB low row 1x12, 3x10, 1x15
DB high row 4x12
Superset:
DB shrugs w/ upright row 4x20/10
Calories 3548
Pro 261
Carbs 386
Fat 81
Rest day tomorrow.
BW pullups 4x10
DB low row 1x12, 3x10, 1x15
DB high row 4x12
Superset:
DB shrugs w/ upright row 4x20/10
Calories 3548
Pro 261
Carbs 386
Fat 81
Rest day tomorrow.
No training today, Work then High School Basketball game.
Tomorrow will be chest day at the gym.
Calories 4156
Pro 304
Carbs 410
Fat 124
Currently running Deca 500/week, Eq 500/week, And Test E just bumped to 750/week.
Tomorrow will be chest day at the gym.
Calories 4156
Pro 304
Carbs 410
Fat 124
Currently running Deca 500/week, Eq 500/week, And Test E just bumped to 750/week.
Chest session done.
Pec dec 4x10
Smith incline 2x15, 2x12, 4x4, 2x8
Standing Cable flyes 1x15, 3x12
Slight incline DB press 3x10, 1x15
HS ISO wide press 1x20, 3x12, drop set 1x8/10/15
PWO meal/lunch
8oz. Beef Meatloaf
1 Cup Jasmine Rice
1/2 Cup Baked Beans
Calories 818
Pro 51, Carbs 100, Fat 22
Pec dec 4x10
Smith incline 2x15, 2x12, 4x4, 2x8
Standing Cable flyes 1x15, 3x12
Slight incline DB press 3x10, 1x15
HS ISO wide press 1x20, 3x12, drop set 1x8/10/15
PWO meal/lunch
8oz. Beef Meatloaf
1 Cup Jasmine Rice
1/2 Cup Baked Beans
Calories 818
Pro 51, Carbs 100, Fat 22
Attachments
Leg day in the garage after work tonight.
Lying leg curls 1x15, 3x10, drop set 1x8/10/12
Squats 3x12, 3x10, 1x12, 1x15
Front squats 4x12
Leg extensions 4x15
Calories 3894
Pro 293
Carbs 466
Fat 78
Ate relatively clean today.
Arms tomorrow after work.
Lying leg curls 1x15, 3x10, drop set 1x8/10/12
Squats 3x12, 3x10, 1x12, 1x15
Front squats 4x12
Leg extensions 4x15
Calories 3894
Pro 293
Carbs 466
Fat 78
Ate relatively clean today.
Arms tomorrow after work.
Arm Day in the garage after work.
Alt DB curls w/ BW dips 3x12/12 nonstop
Alt DB curls 3x10
DB preacher curls 3x10-12
Standing hammer curls 3x8, drop set 1x8/10
Weighted dips w/ close grip press 3x12/12
Incline DB skullcrushers 3x12
DB kickbacks 3x10
Calories 3542
Pro 263
Carbs 405
Fat 88
Shoulders and maybe calves tomorrow.
Pic is post arm day.
Alt DB curls w/ BW dips 3x12/12 nonstop
Alt DB curls 3x10
DB preacher curls 3x10-12
Standing hammer curls 3x8, drop set 1x8/10
Weighted dips w/ close grip press 3x12/12
Incline DB skullcrushers 3x12
DB kickbacks 3x10
Calories 3542
Pro 263
Carbs 405
Fat 88
Shoulders and maybe calves tomorrow.
Pic is post arm day.
Attachments
Shoulders and Calves today.
Machine rear flyes 1x15, 3x12
Machine shoulder press neutral grip 1x20, 3x12
Seated DB shoulder press 4x8
Seated side laterals 4x15
Seated front raises 4x12
Bent over rear DB flyes 4x20
Seated calf raises 4x20, 3x15
Machine calf raises 1x10, 1x10, 1x14, 1x15, 1x16, 1x18
Calories 4072
Pro 277
Carbs 499
Fat 77
Weight was 174 at the gym today.
Maybe hit back tomorrow after work.
Bought some dextrose and whole oat powder (15lbs)
Machine rear flyes 1x15, 3x12
Machine shoulder press neutral grip 1x20, 3x12
Seated DB shoulder press 4x8
Seated side laterals 4x15
Seated front raises 4x12
Bent over rear DB flyes 4x20
Seated calf raises 4x20, 3x15
Machine calf raises 1x10, 1x10, 1x14, 1x15, 1x16, 1x18
Calories 4072
Pro 277
Carbs 499
Fat 77
Weight was 174 at the gym today.
Maybe hit back tomorrow after work.
Bought some dextrose and whole oat powder (15lbs)
Attachments
- Joined
- Jan 9, 2013
- Messages
- 1,846
- Reaction score
- 23
- Points
- 63
Push you better get to a dr.
You have snakes in your arm. Dam PT , there everywhere.
Yesterday Chest Session in the garage before work.
Incline DB press 5x15
Slight incline DB press 5x15
Slight incline DB hex press 3x20
Slight incline DB flyes 4x12
Yesterday:
Calories 3675
Pro 263
Carbs 391
Fat 97
Today Rest Day
Calories 3424
Pro 247
Carbs 358
Fat 94
Legs Tomorrow
Incline DB press 5x15
Slight incline DB press 5x15
Slight incline DB hex press 3x20
Slight incline DB flyes 4x12
Yesterday:
Calories 3675
Pro 263
Carbs 391
Fat 97
Today Rest Day
Calories 3424
Pro 247
Carbs 358
Fat 94
Legs Tomorrow
Attachments
Leg Day at the gym.
Lying single leg curls 4x10
Smith squats 1x12, 1x12, 3x10, drop set 1x10/10
Hack squats 4x10
Seated calf raises rest pause 3x15/10
Leg press 2x20, 3x15, 1x25
Leg extensions 1x15, 3x12, dropset 1x8/6/5/5
Machine calf raises 1x15, 1x12, 1x10, 1x8, 1x10, 1x12, 1x18
Calories 4292
Pro 246
Carbs 480
Fat 113
Arms or maybe Shoulders tomorrow after work.
Today's PWO meal, had with green beans.
Lying single leg curls 4x10
Smith squats 1x12, 1x12, 3x10, drop set 1x10/10
Hack squats 4x10
Seated calf raises rest pause 3x15/10
Leg press 2x20, 3x15, 1x25
Leg extensions 1x15, 3x12, dropset 1x8/6/5/5
Machine calf raises 1x15, 1x12, 1x10, 1x8, 1x10, 1x12, 1x18
Calories 4292
Pro 246
Carbs 480
Fat 113
Arms or maybe Shoulders tomorrow after work.
Today's PWO meal, had with green beans.
Attachments
Back Session done.
Cable rope "pullover" 1x15, 3x10, 1x12
Cable wide pulldowns 4x10
Cable low row neutral 1x15, 3x10, 1x14
HS ISO low row 1x12, 1x10, 4x8-10, 1x20
HS ISO high row 1x20, 3x8-10, 1x15, 1x20
HS standing shrugs 3x15, 1x20
DB shrugs 2x15, 3x12
Flex Friday Pics
Cable rope "pullover" 1x15, 3x10, 1x12
Cable wide pulldowns 4x10
Cable low row neutral 1x15, 3x10, 1x14
HS ISO low row 1x12, 1x10, 4x8-10, 1x20
HS ISO high row 1x20, 3x8-10, 1x15, 1x20
HS standing shrugs 3x15, 1x20
DB shrugs 2x15, 3x12
Flex Friday Pics
Attachments
Arm Day in the garage after work.
Superset: BW dips w/ Alt DB curls 3x15/15 nonstop
Close grip bench 1x12, 1x10, 5x5, 1x14
Weighted dips 4x10
Incline DB skullcrushers 4x10-12
Alt DB curls 3x12, 3x6
Seated hammer curls 4x10
DB preacher curls 4x12
Calories 4460
Pro 307
Carbs 491
Fat 115
Leg day tomorrow a.m.
Superset: BW dips w/ Alt DB curls 3x15/15 nonstop
Close grip bench 1x12, 1x10, 5x5, 1x14
Weighted dips 4x10
Incline DB skullcrushers 4x10-12
Alt DB curls 3x12, 3x6
Seated hammer curls 4x10
DB preacher curls 4x12
Calories 4460
Pro 307
Carbs 491
Fat 115
Leg day tomorrow a.m.
Attachments
Legs session done.
Seated leg curls 2x15, 3x12
Hack squats 1x15, 1x12, 4x10, drop set 1x15/15
Seated calf raises 5x15
Leg press 3x15, 3x10, dropset 1x15/12/15
Standing smith calf raises 5x10
Leg extensions 4x15, dropset 1x12/6/8
Ate some lunch, golf with the 2 youngest.
Now some rest, football, and feeding.
Taking the wife out tonight for our anniversary.
Seated leg curls 2x15, 3x12
Hack squats 1x15, 1x12, 4x10, drop set 1x15/15
Seated calf raises 5x15
Leg press 3x15, 3x10, dropset 1x15/12/15
Standing smith calf raises 5x10
Leg extensions 4x15, dropset 1x12/6/8
Ate some lunch, golf with the 2 youngest.
Now some rest, football, and feeding.
Taking the wife out tonight for our anniversary.
- Joined
- Jan 9, 2013
- Messages
- 1,846
- Reaction score
- 23
- Points
- 63
what is on the right in this pic.? thanks brother PT!
Sent from my LG-H910 using Tapatalk
Yesterday's Calories 4500
Pro 306
Carbs 437
Fat 131
Today was Chest.
Cable flyes 1x15, 3x10
Slight incline DB press 2x12, 3x8, 4x8, dropset 1x12/10
HS ISO incline press 3x12, 1x15, 1x25
Machine chest press 3x12, dropset 1x8/8/12
Pec dec 4x10
Pic of last night's dinner at the theatre.
Pro 306
Carbs 437
Fat 131
Today was Chest.
Cable flyes 1x15, 3x10
Slight incline DB press 2x12, 3x8, 4x8, dropset 1x12/10
HS ISO incline press 3x12, 1x15, 1x25
Machine chest press 3x12, dropset 1x8/8/12
Pec dec 4x10
Pic of last night's dinner at the theatre.
