Coached By DarkBeast Log - PUSH

[Pushtoday]

Back day at the gym.
Pulldowns neutral 2x15, 2x12, 4x10
HS 1 arm iso low row 1x15, 3x10, double drop 1x10/10/10
HS iso row wide 4x15
HS standing shrugs 1x20, 2x12, dropset 1x12/12
Cable low row underhand 1x20, 3x12, 1x20
Machine rear delt flyes 4x15

Calories 3712
Pro 236
Carbs 373
Fat 107

Rest Day tomorrow.

 

[Pushtoday]

No training today.
Holiday lunch at work so I got to eat a bunch of killer desserts.
Calories 3890
Pro 248
Carbs 385
Fat 125
Legs tomorrow.

 

[Pushtoday]

Leg day at the gym.
Bike 7 mins
Lying leg curls 3x20
Hack squats 1x20, 1x15, 4x10, dropset 1x12/16
Leg press 1x20, 3x15, dropset 1x20/20/25
Leg extensions 2x15, dropsets 2x8/7
Machine calf raises 5x12-15

Calories 3594
Pro 233
Carbs 392
Fat 84

Shoulders tomorrow after work.

 

[Pushtoday]

Shoulders last night:
Seated rear delt flyes 5x20
Seated side laterals 5x20
SS: Seated DB shoulder press w/ front raises 2x20/10, 3x15/10
Giant set: 4x15/15/15
Shrugs
Upright rows
Bent over rear flyes

Yesterday's Macros
Calories 4080
Pro 242
Carbs 428
Fat 110

Gonna get a chest session in this a.m.
Weight 178

 

[Pushtoday]

Got some chest work in with a little bit of arms and calves.

Standing cable crossover 1x25, 1x20, 1x15, 3x12
Machine chest press neutral 1x15, 1x12, 4x9
HS iso incline 1x15, 1x12, 4x9
SS: slight incline smith press w/ HS iso wide chest 5x10/12
Handle cable push downs 1x20, 1x15, 4x12, 1x15, 1x20 with 20 Seated calf raises after each set.
Machine hammer curls 2x20, 1x15, 1x12, 1x10, 1x12, 1x14 with 10 machine calf raises after each set

No training tomorrow.

 

[Pushtoday]

Yesterday's macros:
Calories 3887
Pro 225
Carbs 403
Fat 103

No training today.
Calories 3420
Pro 243
Carbs 305
Fat 87

Back session after work tomorrow.

 

[Pushtoday]

Back session after work.

SS: BW pullups wide w/ DB high row 1x10/15, 1x10/12, 4x10/10
1 arm DB low row rp 1x12/7, 5x8/4, 1x12/6
SS: BW pullups neutral w/ upright rows 4x8/10
SS: DB shrugs w/ rear delt flyes 4x12/15

Calories 3488
Pro 281
Carbs 353
Fat 75

Legs tomorrow a.m.

 

[Pushtoday]

Had time for a quick leg session this a.m.

Bike 7 mins
Lying leg curls 3x20, rp 3x10/5
SS: smith squats w/ leg press 1x15/20, 1x15/15, 4x10/15, 1x15/20
Seated calf raises rp 1x20/12/10, 1x12/8/6, 1x12/8/6

I had Applebee's for lunch and Pizza Hut for dinner.
Calories 3980
Pro 203
Carbs 365
Fat 165

Arms after work tomorrow.

 

[Pushtoday]

Arms yesterday after work.
SS: DB drag curls w/ tricep kickback 2x20/20, 3x12/12
SS: incline DB skullcrushers w/ incline DB curls 4x15/10
SS: Seated french press w/ preacher curls 4x12/10

20 BW calf raise after every set.

Yesterday's macros
Calories 3623
Pro 286
Carbs 397
Fat 77

Chest Day at the gym today.

 

[Pushtoday]

Chest Day
Pec dec 1x20, 3x15
Machine chest press 1x15, 1x12, 4x8, dropset 1x10/8/6
SS: HS iso incline press w/ incline cable flyes 1x13/10, 4x10/10, 1x15/10
SS: Slight incline DB press w/ HS iso wide chest 4x10/10
Standing cable flyes 4x12

Calories 4070
Pro 227
Carbs 464
Fat 123

Shoulders tomorrow after work.

 

[Pushtoday]

Shoulders after work.
Seated rear delt flyes 2x20, 3x12
Seated DB shoulder press 1x25, 1x20, 3x15
Standing side laterals 5x20
SS: dB shrugs w/ bent over rear flyes 4x15/15

15 single leg BW calf raises after every set

Calories 3578
Pro 239
Carbs 365
Fat 84

No training tomorrow.
Work then Christmas Eve with the fam.

 

[Pushtoday]

Christmas Eve
Calories 4120
Pro 215
Carbs 380
Fat 124

Christmas Day
Calories 3743
Pro 213
Carbs 420
Fat 113

Back session after work tomorrow

 

[Pushtoday]

Back session tuesday night.
Giant set x 6

BW pullups wide 10-12
DB high row 12-15
DB shrugs. 12-15
One arm DB low row 8-12
BW pullups neutral 8-10
Upright rows 10-12
Rear delt flyes 12-15

Calories 3541
Pro 261
Carbs 359
Fat 103

Yesterday was leg day.
Bike 7 mins
Lying leg curls 3x15, 3x12
Leg extensions 2x15, 3x12
Hack squat 1x20, 2x12, 4x10, dropset 1x12/12
Seated calf raises rp 1x20/12/8, 1x15/10/8, 1x12/8/8, 1x12/10/10
Leg press 1x30, 4x20

Calories 4094
Pro 251
Carbs 401
Fat 93

Chest session this a.m.

 

[Pushtoday]

Chest work.
Standing cable crossover 1x20, 1x15, 3x10
Machine chest press 1x15, 1x12, 4x10
SS: HS iso incline press w/ incline cable flyes 1x15/10, 4x8/10
SS: slight incline smith press w/ HS iso wide chest 4x12/12
Pec Dec 4x10


Calories 3376
Pro 228
Carbs 336
Fat 88


Shoulders after work tomorrow.

 

[Pushtoday]

Shoulders after work tonight.
Seated rear delt flyes 2x25, 3x20
Seated DB shoulder press 2x25, 3x20
Standing DB side laterals 5x10/10/10/10/10
DB shrugs 7x10/10/10

Calories 3471
Pro 299
Carbs 257
Fat 87

Legs and/or arms tomorrow.

 

[Pushtoday]

Legs and arms.

Bike 8mins
Seated leg curls 2x20, 3x10, 1x20
Leg extensions 1x20, 1x15, rest pause 1x10/6/6/5, dropset 1x10/7/7/7
Machine calf raises rp 1x12/7, 1x12/7, 1x10/6, 1x10/6, 1x12/6
Leg press rest pause 1x25/10, 1x20/10, 1x15/8, 1x10/7, 1x10/7, 1x10/7, 1x20/10

Smith close grip press 1x20, 4x10, 1x20
Push downs with handles 1x20, 1x15, 4x10, dropset 1x14/12
Machine preacher curls 2x20, 1x15, 1x12, 1x10, 1x7, 1x10, 1x10, 1x12, 1x15

Calories 3034
Pro 229
Carbs 258
Fat 88

Might get some back work in tomorrow night.

 

[Pushtoday]

No Training yesterday or today.

New Years Eve
Calories 4012
Pro 260
Carbs 356
Fat 108

New Years Day
Calories 2998
Pro 253
Carbs 258
Fat 77

 

[Pushtoday]

Tuesday no training, work first then date night with the wife.
Calories 4395
Pro 291
Carbs 423
Fat 111

Yesterday was Back day at the gym.
Pulldowns wide 1x15, 1x12, 3x9, dropset 1x10/7
1 arm HS iso low row 1x15, 4x10
HS iso row 1x15, 4x10
Cable low row underhand 4x12-15
Face pulls 4x15
HS standing shrugs 1x15, 4x12, dropset 1x12/15

Yesterday 's Macros:
Calories 3214
Pro 206
Carbs 337
Fat 104

Slept in yesterday and bed early , so missing a feeding.
The only reason I got near my calories was because we went out for lunch.
Legs today.

 

[Pushtoday]

Yesterday was Leg Day at the gym.

Bike 7 mins
Seated leg curls 1x20, 1x15, 4x12
Leg extensions 1x20, 1x15, 4x12
Leg press 3x20, 4x15, 1x20
Smith squats 4x10
Seated calf raises rp 1x15/10/8, 1x12/8/7, 1x8/6/6, 1x8/6/5, 1x11/9/8, 1x15/10/9

Yesterday's Macros
Calories 3214
Pro 257
Carbs 334
Fat 89

Today was:
Chest with a side of Arms.
Standing cable crossover 1x20, 1x15, dropsets 1x8/8/8, 1x8/8/8, 1x8/8/8
Slight incline smith press 1x20, 1x15, 3x10, dropset 1x10/10/10
HS iso incline press rest pause 1x12/6, 1x10/5, 1x10/5, 1x9/4, 1x12/6
Machine chest press neutral 3x10
Pec Dec 3x10

Rope push downs with handles 2x20, 3x12, 2x15
SS: close grip smith press w/ rope hammer curls 1x10/20, 1x10/15, 1x10/15, 1x9/12
Machine preacher curls 1x25, 1x20, 1x15, 3x10, 1x18, 1x20

Calories 2950
Pro 270
Carbs 292
Fat 82

No training tomorrow.

 

[Pushtoday]

No training today.
Weight 178

Calories 2915
Pro 259
Carbs 260
Fat 66

Shoulders tomorrow after work.

 

[Pushtoday]

No Training yesterday, work first then had errands to run.
Yesterday's macros:
Calories 2957
Pro 275
Carbs 245
Fat 56

Today I hit Legs and Shoulders.
Bike 7 mins
Seated leg curls 3x20
Leg extensions 1x20, 1x18, 1x15, 3x12
Hack squat 1x20, 1x15, 1x12, 4x10
Leg press 4x20
Machine shoulder press 1x20, 1x15, 3x10, dropset 1x10/10
Machine calf raises 2x12
SS: Machine rear delt flyes w/ machine calf raises 1x15/12, 3x12/10
Machine side laterals 2x20, 3x12, 1x15

Calories 2553
Pro 264
Carbs 241
Fat 45

Tomorrow is Arms after work.

 

[Pushtoday]

Arm Day after work.

SS: DB drag curls w/ tricep kickback 3x20/20
SS: incline alt DB curls w/ incline DB skullcrushers 4x10/12
SS: close grip press w/ standing hammer curls 1x20/12, 3x12/12
SS: close grip press w/ standing ez bar curl 4x10/10

Ab Work after each set

Calories 2972
Pro 316
Carbs 224
Fat 59

Back Day tomorrow.

 

[Pushtoday]

Back Day
SS: Seated calf raises w/ HS standing shrugs 1x20/20, 2x15/15, 2x10/12, 5x8/10
SS: machine rear flyes w/ assisted pullups wide 1x15/12, 3x12/10
Cable low row underhand 1x12, 3x8
1 arm HS iso row neutral 4x10
HS iso row wide 4x8, 1x15
Pulldowns neutral 1x12, 1x10, dropset 1x8/6

Calories 3000
Pro 239
Carbs 256
Fat 80

Chest session after work tomorrow.

 

[Pushtoday]

Got some chest work in tonight.
Slight incline DB flyes 4x15
Flat bench press 3x12, 5x8
Wide grip bench press 4x9, 1x15
Incline DB press 4x10

Ab Work after each set.

Calories 2651
Pro 251
Carbs 251
Fat 51

No Training tomorrow.

 

[Pushtoday]

No training today.
Calories 2925
Pro 250
Carbs 256
Fat 73
Weight 174.4 this a.m.

Hope to get a little leg work tomorrow after work.

 

[Pushtoday]

Leg Day at home after work.
Bike 7 mins
Lying leg curls 2x20, 6x10 ( 15 Standing calf raises after each set)
Bulgarian split squats 1x20, 1x15, 6x10
Leg extensions 5x12, dropset 1x15/10
Seated calf raises w/ BW pullups wide 2x15/12, 3xfail/fail nonstop

Calories 2989
Pro 297
Carbs 253
Fat 73

No training tomorrow.

 

[Pushtoday]

No training yesterday.
Work first then Dinner and a Movie,
Yesterday's Macros:
Calories 3752
Pro 251
Carbs 323
Fat 76

Today was Back Day.
SS: Seated calf raises w/ HS standing shrugs 1x20/20, 1x15/15, 1x12/12, 5x10/10
Machine rear delt flyes 1x20, 3x12
Pulldowns neutral grip 1x15, 3x9
Cable low row underhand 4x10
HS iso high row 4x12 (Standing)
HS iso row wide 4x10
SS: assisted pull-ups wide w/ HS iso low row 1x12/12, 1x8/10, 1x8/8

Today's Macros
Calories 2744
Pro 237
Carbs 274
Fat 59

Tomorrow is chest day after work.

 

[Pushtoday]

Chest Day after work tonight.
I did the exact same session as Thursday, just adding a little more weight/reps.
Slight incline DB flyes 4x15
Flat bench press 3x12, 5x8
Wide grip bench press 4x9, 1x17
Incline DB press 4x11


Ab Work after each set


Calories 2975
Pro 300
Carbs 229
Fat 69


Leg day tomorrow.

 

[Pushtoday]

Got Legs and Arms done today.

Bike 7 mins
SS: seated leg curls w/ leg extensions 1x20/20, 1x16/16, 1x14/14, 1x12/12, 1x10/11
Leg press 1x25, 1x20, 1x15, 4x10, 1x20
Hack squat (close) 1x15, 1x11, 3x8, 1x25
Machine calf raises 2x12, 2x10, 2x9, dropset 1x10/7/8
Machine preacher curls 1x20, 1x16, 1x12, 3x9, 1x11, dropset 1x12/8
SS: Rope hammer curls w/ handle push downs 1x20/20, 1x15/15, 4x12/12
1 arm handle tricep extension underhand 4x12, 1x15

Calories 2929
Pro 275
Carbs 238
Fat 70

Shoulders tomorrow after work.

 

[Pushtoday]

Today was a quick shoulder session after work.

Seated rear delt flyes 2x20, 3x15
Seated DB shoulder press 1x15, 1x12, 5x8
Seated side laterals 4x15
SS: DB shrugs w/ DB upright rows 4x15/10

Ab work after each set.

Calories 2522
Pro 247
Carbs 219
Fat 56

No training tomorrow.