Coached By DarkBeast Log - PUSH

[Pushtoday]

Yesterday
Arm Day in the garage after work.
SS: Seated French press w/ BW dips 1x20/15, 4x15/12
SS: Alt DB curls w/ ez bar curls 1x15/12, 4x8/12
DB skullcrushers 1x15, 4x10
Seated hammer curls 1x15, 4x10

Calories 3422
Pro 272
Carbs 322
Fat 81

Today is Back Day.

 

[Pushtoday]

Back Day.
Stiff arm pulldowns 1x15, 4x10-12
HS iso row 1x15, 1x12, 4x8-10
Pulldowns neutral grip 1x15, 1x12, 3x9-10, 1x12
Low cable row underhand 3x12, drop set 1x10/12/12
HS iso high row 3x10, 1x20
HS standing shrugs 3x15, 1x30
DB shrugs 4x15

Calories 4670
Pro 218
Carbs 546
Fat 157

Probably a rest day tomorrow, maybe.

 

[Pushtoday]

Rest Day yesterday.
Yesterday's Macros
Calories 3438
Pro 275
Carbs 313
Fat 103

Today was Chest Session in the garage after work.
Incline bench press 1x20, 1x15, 3x10, 1x12
Flat bench 1x12, 5x5
Wide grip bench 3x8
Incline DB press 3x10
Close grip rest pause 3x12/6

Today's Macros
Calories 3255
Pro 260
Carbs 326
Fat 88

Tomorrow is Shoulders or Arms

 

[Pushtoday]

Quick Shoulder Blast in the garage after work.
Bent over rear flyes 1x20, 3x15
Standing side laterals drop sets 4x15/10
Seated DB shoulder press 4x12
SS: DB shrugs w/ upright rows 4x15/10

Calories 3966
Pro 263
Carbs 410
Fat 126

Arms tomorrow after work.

 

[Pushtoday]

Arm Day in the garage after work last night.
Ez bar curls 1x20, 1x15, 4x8
DB skullcrushers 1x20, 1x15, 4x10
Alt DB curls 1x12, 4x8-10
Seated French press 1x20, 4x12
Seated hammer curls 4x10
Lying barbell skullcrushers 4x12


Yesterdays macros:
Calories 4190
Pro 256
Carbs 469
Fat 130


Today:
Leg Day
Lying single leg curls rest pause 2x15/10, 3x10/6
Leg extensions 3x15, 3x10
Seated leg curls 4x12
Leg press 1x25, 1x20, 1x15, 3x12, dropset 1x20\25
Smith squats 1x12, 3x8, 1x10
Seated calf raises rest pause 1x15/10, 1x12/8, 1x10/8, 1x15/12
Machine calf raises drop sets 1x10/6, 1x10/6, 1x9/8, 1x8/10


Calories 4293
Pro 243
Carbs 519
Fat 111


Back Day after work tomorrow.

 

[Pushtoday]

Back session in the garage after work tonight.
BW pullups wide 5x10
Bent barbell rows 1x17, 4x10, 1x15, 1x12
BW pullups neutral w/ upright rows 3x8/12
DB low row 4x10
DB high row 4x10
DB shrugs 4x20

Calories 3779
Pro 275
Carbs 378
Fat 115

Work all day tomorrow, no training.

 

[Pushtoday]

No training yesterday.
Yesterday's Macros:
Calories 3617
Pro 234
Carbs 314
Fat 141

Today was Chest Day
Standing cable flyes 1x25, 1x20, 3x12, 1x20
Incline DB press 2x12, 2x10, 1x8, 1x8, 1x7, 1x5, 1x9, 1x10
HS iso bench press 1x20, 1x12, 3x8, 1x20
Pec Dec 4x12

Already got 3350 Cals already in today with 2 more feedings to go.
Time to switch up the cycle.
Only a couple more weeks of deca.
Going to up my dose of test and drop in anadrol for 4-6 weeks, then cut down a little for vacation with tren and maybe winny.

 

[Pushtoday]

Yesterday's macro totals:
Calories 4725
Pro 283
Carbs 617
Fat 112

Today I got a shoulder session in the garage before work.
Standing bent rear flyes 3x25
Seated side laterals 1x20, 3x15, 1x20
Seated rear flyes 3x12
Seated DB shoulder press 3x20
SS: upright rows w/ DB shrugs 3x12/15

Today's Macros
Calories 5464
Pro 318
Carbs 597
Fat 193
I was up early and worked late, so got an extra feeding or two today.
Tomorrow might be armday after work.

 

[Pushtoday]

Quick arm session in the garage after work tonight.
SS: close grip press w/ ez bar curls 1x20/20, 1x15/15, 3x10/10
SS: seated hammer curls w/ DB skullcrushers 4x12/12
SS: seated French press w/ alt DB curls 1x15/10, 1x20/12, 1x20/16, 1x20/15

Calories 4660
Pro 251
Carbs 489
Fat 171
Legs tomorrow.

 

[Pushtoday]

Leg Day, all rest pause sets today.
Didn't have too much time so I decided rest pause would keep intensity high and increase volume.
Lying leg curls rest pause 1x12/8, 1x10/7, 4x8/5
Leg extensions rp 1x15/8, 1x12/6, 4x8/5
Smith squats rp 1x10/5, 2x8/3, 1x10/5
Leg press rp 1x20/10, 1x15/10, 3x10/8
Seated calf raises rp 1x15/10, 1x10/7, 1x11/8, 1x15/11

Macros today were much cleaner than the past few days.
Calories 4330
Pro 293
Carbs 531
Fat 95

Weight 181 this a.m.
PSL Anadrol is working!

 

[Pushtoday]

Chest day in the garage after work.
Flat bench press 2x15, 3x10, 3x5, 2x8
Incline bench press 1x15, 3x8
Incline DB press 3x12
Wide grip flat bench 3x8
Close grip press 3x12

Calories 4447
Pro 299
Carbs 459
Fat 137

Legs tomorrow.

 

[Pushtoday]

Today was Leg Day.
All sets were done rest pause.

Leg extensions rest pause 1x15/10, 1x12/8, 3x10/6
Seated leg curls rp 4x12/8
Hack squats rp 2x12/8, 1x10/6, 3x8/5
Leg press rp 1x20/15, 1x15/10, 3x10/5
Seated calf raises rp 1x15/10, 1x10/8, 1x10/8, 1x12/10, 1x12/10

Calories 4181
Pro 253
Carbs 490
Fat 108

 

[Pushtoday]

Up early yesterday then a long ass day at work.
Got home and decided to get in a quick garage session.
Shoulders and Triceps.
Seated rear flyes 1x25, 1x20, 3x15
Seated DB shoulder press 1x20, 4x12
Standing side lateral raises dropsets
3x10/12
SS: standing DB front raises w/ DB skullcrushers 1x15/20, 3x15/12
Seated French Press 4x15
Barbell skullcrushers 4x12

Had my shake, ate some pizza then crashed.

Yesterday's Weight 181
Calories 4052
Pro 267
Carbs 390
Fat 138

Today is Back and Biceps.

 

[Pushtoday]

Back and Biceps today.
Stiff arm pulldowns 4x10-12
Pulldowns neutral grip 4x10-12
HS Iso low row 1x15, 3x10
HS iso row 1x12, 4x8-9
HS standing shrugs 4x12, 1x25
Machine preacher curls 1x20, 1x15, 3x12, 1x15
Low cable curls 1x12, 1x15, 1x10, 1x15
Seated hammer curls 3x8-10, 1x12

Calories 4509
Pro 240
Carbs 567
Fat 124

Post Workout meal again today:

 

[Pushtoday]

Today was leg Day.
All sets were done rest pause.
Lying leg curls rest pause 1x15/10, 3x10/7
Leg extensions rp 1x12/8, 3x10/6, 1x12/8
Smith squats rp 4x10/7
Leg press rp 1x15/10, 3x12/8, 1x20/10
Seated calf raises rp 1x15/10, 1x14/10, 1x10/7, 1x10/9, 1x10/7, 1x17/13

Calories 3978
Pro 270
Carbs 401
Fat 117

I had to drop the anadrol.
I started it on 3.29 at 50 mg ed. and on 4.8 I upped it to 75 mg ed.
I've had 3 nosebleeds in the last week and what seems like a neverending dull headache.
I've also noticed that it puts me on edge, more aggressive, pissed off all the time, and just overall an asshole.
Soooo the drol is out.

Currently running: (all PSL)
Test E 500 mg a week
Test P 100 mg eod
Deca 500 mg a week ( a week or two left )

 

[Pushtoday]

Busy week for me so far.

Thursday
Quick Back session before work.
BW pullups 6x10
Bent barbell rows 1x15, 4x10, 1x20
DB low row 4x12
DB high row 4x10

Thursday Macros:
Calories 3797
Pro 245
Carbs 389
Fat 114

Yesterday was Arm session after work.
Close grip press 1x15, 3x10, dropsets 1x10/10, 1x15/15
SS: DB curls w/ seated French press 4x15/15
SS: Standing alt. hammer curls w/ DB skullcrushers 3x10/12
Ez bar curls rest pause 1x15/10, 1x12/8, 1x18/12

Yesterday's Macros:
Calories 3875
Pro 255
Carbs 374
Fat 151

Today was leg day:
Lying leg curls rest pause 1x10/12, 3x15/10
Leg extensions rp 2x15/10, 3x12/6
Leg press rp 1x20/10, 1x15/10, 3x12/8
Seated calf raises rp 1x15/12, 1x10/8, 1x12/8, 1x15/12
Machine calf raises dropsets 1x10/8, 1x10/8, 1x12/12

Macros will be decent today, I already have over 3700 calories in.
Tomorrow is a Rest Day, work first then Easter Dinner with the fam.

Pic is after Arms last night.

 

[Pushtoday]

Chest day in the garage after work.
Incline bench press 1x20, 4x15, 1x20
Flat bench 4x12
Incline DB press 4x12
Wide grip bench press 3x12
Close grip bench press 3x12

Calories 4007
Pro 253
Carbs 378
Fat 145

I'll try to get a quick shoulder session after work tomorrow.

 

[Pushtoday]

Shoulders in the garage after work.
Seated rear flyes 1x15, 3x12
Standing side laterals dropsets 3x12/10
Seated DB shoulder press 3x12
SS: DB shrugs w/ upright rows 4x15/10
Standing bent rear flyes 3x20

Calories 4075
Pro 280
Carbs 413
Fat 103

Weight 181
Leg Day tomorrow.

 

[Pushtoday]

Leg Day - All drop sets.
Lying leg curls drops sets 1x15/8, 1x12/8, 1x12/8, 1x15/7
Leg extensions ds 1x12/8, 1x15/10, 1x12/8, 1x10/8, 1x12/10
Hack squats ds 1x20/10, 1x15/10, 1x15/10, 1x20/10
Leg press ds 1x20/15, 1x20/15, 1x15/10, 1x20/6/12/20
Seated calf raises ds 1x17/10, 1x13/9, 1x12/8, 1x12/8, 1x18/8

Calories 4249
Pro 215
Carbs 514
Fat 118

Last pin of deca was yesterday.
Still running Test E 500mg a week, test p 100mg eod.

I'll switch it up in a couple weeks to lean out for summer vacation with the fam.
Test C 400mg a week, either switch to sust or stay with prop. plus Tren A 50 mg eod.
Lose dose winny 20 mg a day and low dose var 40mg a day.

Tomorrow will be a rest day or quick arm session in the garage.

 

[Pushtoday]

Long day at work today, so no training.
Weight 181
Calories 3703
Pro 238
Carbs 362
Fat 117

Back day tomorrow, arms will have to wait til Saturday night.

 

[Pushtoday]

Yesterday was Arm day in the garage after work.
SS: alt DB curls w/ seated French Press 1x15/20, 1x15/15, 1x12/15, 5x10/12
SS: seated hammer curls w/ DB skullcrushers 4x10/10
SS: ez bar curls w/ barbell skullcrushers 3x15/15
Yesterday's Macros:
Calories 4031
Pro 275
Carbs 373
Fat 137

Today was a rest day.
Calories 4266
Pro 251
Carbs 428
Fat 146

Tomorrow will be Chest.

 

[Pushtoday]

Yesterday I hit shoulders in the garage before work.
All dropsets.
Seated rear flyes dropsets 3x12/8
Standing side lateral raises ds 3x12/8
Seated front raises ds 3x10/8
DB shrugs ds 3x15/15
Upright rows ds 3x8/10

Yesterday's Macros:
Calories 3896
Pro 237
Carbs 427
Fat 132

Today was Leg Day at the gym.
All dropsets again...
Lying leg curls dropsets 1x15/10, 1x12/8, 1x12/8, 1x13/8
Leg extensions ds 1x15/8, 1x12/8, 1x12/6, 1x12/5
Hack squats ds 1x12/8, 1x12/10, 1x11x7, 1x15/10
Leg press ds 1x20/10, 1x15/12, 1x10/10, 1x10/8/10/15
Seated calf raises ds 1x15/10, 1x13/10, 1x12/10, 1x12/8, 1x15/15

Picture is yesterday's post workout meal/lunch.
French Toast and leftover brats.

 

[Pushtoday]

Back Attack at the gym today.
Stiff arm pulldowns 4x10-12
Pulldowns neutral grip 4x10-12
HS iso row 4x12
Tbar row wide grip 3x15
HS iso low row 3x12
HS standing shrugs 3x15
DB shrugs 3x15, 2x12, 2x30

Calories 4136
Pro 246
Carbs 468
Fat 117

I'll probably add to those macro totals.

Pic is tonight's dinner: Ground beef, shredded potatoes, and cheese. (whole green beans also)

 

[Pushtoday]

Friday was Arms then off to the fair.
Machine dips 4x10-12
Close grip smith 1x20, 1x20, 3x15, 1x20
Rope push downs 4x12
Seated French press 4x12-15
Machine preacher curls 4x12-15
Low cable curls 4x12-15
Seated hammer curls 3x12

Friday's Macros
Calories 4054
Pro 213
Carbs 431
Fat 161

Yesterday was leg day before the fair.
All sets rest pause, still a little tight from wednesday's superset leg day.


Lying leg curls rest pause 1x15/10, 1x12/8, 1x12/8, 1x15/10
Leg extensions rp 1x15/10, 1x12/8, 1x12/8, 1x10/7, 1x14/7
Leg press rp 1x17/8, 1x15/8, 1x13/6, 1x15/8, 1x20/10
Seated calf raises rp 1x15/10, 1x10/8, 1x8/7, 1x7/6, 1x11/8, 1x13/9
Machine calf raises rp 1x10/7, 1x10/7, 1x12/7, 1x13/7


Even though I ate some crappy food at the fair, everything else I ate was clean.
Calories 3874
Pro 197
Carbs 481
Fat 111

Pic is from after arm day on Friday.

 

[Pushtoday]

Yesterday was Chest Day at the gym.
Standing cable flyes 1x20, 3x15
HS iso flat press 1x15, 4x12
HS iso incline press 1x17, 4x12-15
HS iso wide press 4x12
Pec Dec 1x20, 3x12

Yesterday's Macros:
Calories 3972
Pro 206
Carbs 439
Fat 129

Today was Shoulders and I added some Arm work.
Rear delt face pulls 4x15
Upright rows 1x20, 2x15, 1x20
Seated DB shoulder press 1x15, 1x12, 3x10, 1x15
Seated side lateral raises 3x15, dropset 1x15/12
Machine rear delt flyes 3x12
Machine preacher curls 1x20, 1x15, 1x10, 1x13, 1x17
Rope push downs 1x20, 1x15, 1x12, 1x14, 1x16
Low cable curls 4x12-15
Cable overhead extensions 3x15, 2x20
Seated hammer curls 1x20, 1x15, 1x20

Pic is last night's dinner:

 

[Pushtoday]

Back day..
Wide grip pulldowns 2x12, 3x10
HS iso row 1x20, 1x12, 3x8
Neutral grip pulldowns 3x12
Tbar neutral grip 3x12
Stiff arm pulldowns 3x12
HS iso low row 3x12
HS standing shrugs 3x15
DB shrugs 3x15

Today's post workout meal/lunch:
7oz. Boneless Skinless Chicken Breast
BBQ Sauce
2/3 cup Baked Beans
1/2 Bolillo Roll

Calories 579, Pro 53, Carbs 78, Fat 7

 

[Pushtoday]

Leg day.
Session was cut short, got a phone call and had to run home to meet a friend who was stopping by....
Lying leg curls dropsets 1x15/10, 1x12/10, 1x12/10, 1x12/8
Leg extensions dropsets 1x12/6, 1x12/6, 1x12/6, 1x10/6, 1x12/8
Smith squats 1x12, 3x10, 1x12
Machine leg press 1x25, 1x20, 1x20, dropset 1x15/10/10


Calories 4095
Pro 251
Carbs 463
Fat 118


Chest day after work tomorrow.

 

[Pushtoday]

Good Chest session in the garage after work.
Incline bench press 1x15, 3x10, 1x15
Flat bench press 1x12, 4x5, 1x15
Incline DB press 3x15
Wide grip bench press 3x10
Close grip bench press 3x12

Calories 3690
Pro 298
Carbs 333
Fat 111

Rest Day tomorrow.
I've trained 11 days straight so I'm sure I could use the rest.

 

[Pushtoday]

Leg day.....
Lying leg curls rest pause 1x17/8, 1x15/10, 1x15/8, 1x12/8
Leg extensions rp 1x15/6, 1x12/6, 1x12/8, 1x12/6
Smith squats 4x12
Seated calf raises rp 1x15/8, 2x12/8, 1x15/11
Machine leg press 1x25, 3x15
Machine calf raises ds 1x12/10, 1x10/8, 1x12/8

Ate pretty crappy today
Calories 3961
Pro 201
Carbs 410
Fat 152 (pizza, wendy's)

Garage session tomorrow night.

 

[Pushtoday]

Hit Shoulders and Arms Sunday after work.
Rear delt face pulls 4x15
Machine shoulder press 1x20, 1x15, 3x10-12
Machine lateral raises 4x18-20
Machine rear delt flyes 4x15

Supersets:
Machine dips w/ machine preacher curls 1x18/20, 3x12/12
Seated French press w/ seated hammer curls 1x20/15, 3x20/10
Rope push downs w/ low cable curls 3x20/15, 1x17/20

Yesterday hit Back before work.
BW pullups wide 5x10
Bent barbell rows 1x20, 1x12, 4x10
BW pullups neutral 3x10
DB low row 4x10
SS: DB shrugs w/ upright rows 4x15/10

Today was a rest day.
Started trimming calories down and adjusting macros, so I can lean out a little.

Today's Macros:
Calories 2768
Pro 268
Carbs 247
Fat 59

Gonna run tren a @ 50mg eod.
I dropped the prop and upped the test e/c,
Also added win at 40 mg ed for now.