PUSH'S PSL Bulk Cycle Log

[Pushtoday]

Back from the beach!
Ate a ton of bad food, got lots of sun, and spent quality time with the family!

 

[Pushtoday]

Did a quick workout of 10 supersets of pushups w/ pullups.

Calories 3600
Pro 182
Carbs 405
Fat 114​

 

[Pushtoday]

Spent three days at the beach and yesterday, today and tomorrow on the golf course.
Only issue is a nice case of sun rash has taken over my shoulders, and forearms near the bend in my arms.

Still packing the food in, just more fatty foods. (eating out a lot)
Yesterdays Macros:
Calories 4400
Pro 206
Carbs 433
Fat 205!

 

[Pushtoday]

Back at it!!

Back Day
Pull downs 1x12, 3x10
Low cable row 4x12
HS iso high row 4x12
HS iso low row 5x10
HS shrug seated/stand 1x20/14, 3x15/12, 1x20/12

Empty gym tonight.

Calories 3750
Pro 191
Carbs 358
Fat 153

 

[Pushtoday]

4th of July!

Happy Independence Day!!

Calories 4050
Pro 216
Carbs 382
Fat 161

Chest and Shoulders Tomorrow.

 

[Pushtoday]

Chest and Shoulders
Pec Dec 1x15, 3x12
Flat DB press 2x15, 1x12, 5x10
HS incline press 1x20, 2x12, 3x4, 2x12, 1x20
Rear machine flye 4x15
Machine shoulder press 1x20, 3x15, 1x20
Seated side laterals 2x25, 3x15, 2x20

After not training for a week I feel totally refreshed.
Took my oldest with me and got in a great chest and shoulder session.

 

[Pushtoday]

Weight 185
Couple more days of dbol.
Will be adding NPP in soon.

Arm Day
Supersets:
Standing hammer curls / kickbacks
1x20/20, 3x10/12
Seated alt DB curls / DB skullcrushers 1x15/15, 3x12/12
French press / DB preacher 1x30/10, 1x20/12, 1x22/12, 1x20/12, 1x28/12

Calories 4550
Pro 219
Carbs 419
Fat 189

 

[Pushtoday]

No training today.

Legs tomorrow a.m.
Calories 4600
Pro 229
Carbs 463
Fat 194

 

[Pushtoday]

Legs Done!
Lying leg curls 2x15, 3x12
Leg extensions 1x20, 3x15
Seated calf raises rp 1x15/15/10, 3x15/10/8
Hack squats 1x15, 3x12
Leg press 1x20/10, 1x15/8, 3x15, 1x25
Superset: seated leg curls/leg extensions 1x20/20, 3x15/15
Donkey calf raise 4x20

Post Workout Meal: Ground Beef, broccoli, plain bagel, triple cheddar cheese
Calories 931
Pro 55
Carbs 51
Fat 55

 

[Pushtoday]

No training today, Back Day after work tomorrow.

Today's Macros:
Calories 4050
Pro 195
Carbs 368
Fat 175

Still Running Sust 250mg eod
NPP will start next Saturday at the latest......

 

[Pushtoday]

Back Day

Empty gym.
In and out, minimal rest between sets.
Pull-ups 4x12
Pull downs 4x10
Low cable row 4x10
HS iso high row 4x10
HS iso low 4x12
HS shrugs seated/standing 1x20/20, 1x15/12, 3x9/9, 1x12/10, 1x20/20

Calories 4050
Pro 182
Carbs 405
Fat 175

 

[Pushtoday]

Chest Day in the Garage!
Flat Bench 1x20, 3x12, 3x6, drop set 1x8/8/11
DB incline press 3x10
Slight incline DB flyes 3x12

Supersets:
Seated DB press/seated rear flyes 3x15/15
Standing side laterals/rear flyes 3x15/12

Calories 4250
Pro 197
Carbs 471
Fat 163

 

[Pushtoday]

Arms today
Supersets:

EZ bar curls/seated hammer curls 1x15/12, 3x12/8, 1x15/12

Alt. DB curls/preacher curls 1x12/10, 3x10/10, 1x12/12

Standing French press/kickbacks 1x20/20, 3x15/12, 1x20/20

DB skullcrushers/DB overhead ext. 4x15/12



Calories 4150
Pro 195
Carbs 396
Fat 149

 

[Pushtoday]

Leg Day
Leg extensions 2x20, 2x15, 2x12
Lying leg curls 4x12
Seated calf raises rp 1x20/15/12, 3x12/12/10, 1x25/15/15
Machine leg press 2x30, 2x20, 2x15, 4x12
Donkey calf raises 2x20, 3x15
Seated leg curls 4x12

Calories 3450
Pro206
Carbs 378
Fat 94

 

[Pushtoday]

No training today.
Back Day tomorrow after work.

Calories 3900
Pro 206
Carbs 398
Fat 147

PSL NPP starts tomorrow!!

 

[Pushtoday]

Npp

Back Day in the Garage
Pull ups 3x12
Weighted pull-ups 4x8
Bent row 1x15, 4x10, 1x15
1 arm DB row 3x12

Tri-set:
DB shrugs/upright row/barbell shrugs 4x15/10/10

First Day of PSL NPP
Dosing 1cc eod

 

[Pushtoday]

Donut Gains!!

Chest and Shoulders

Pec Dec 1x20, 3x15
HS iso incline press 1x20, 3x12, 2x8, 1x12
Pec Dec 3x12
Smith machine paused incline 3x15
Machine Chest press drop sets 1x12/12, 1x14/10, 1x10/10
HS Iso shoulder press superset: facing front/facing rear 1x18/12, 1x14/6, 1x10/12, 1x10/10
Machine rear delts 1x15, 3x10
Seated side laterals 3x20, rp 5x15
Rear DB flyes 3x20

 

[Pushtoday]

Macros

3900 Calories

 

[Pushtoday]

Leg Day

Empty gym on sunday afternoon.

Superset:Leg extensions/lying leg curls 2x15/15, 3x12/12
Seated calf raises rp 1x20/15/15, 3x10/10/8, 1x18/15/13
Walking Lunges 4x50
Donkey calf raises 5x15
Seated leg curls 1x15, 3x12
Leg extensions 1x20, 2x10, double drop set 1x10/8/8

 

[Pushtoday]

No training today.

Arms before work tomorrow.

Calories 4100
Pro 219
Carbs 403
Fat 158

 

[Pushtoday]

Soft Tacos

Arm Day!!

Bw dips 4x15
Seated incline alt DB curls 1x15, 3x12
Seated hammer curls 1x15, 1x12, 3x10
Low cable curl 1x15, 1x12, 3x10
Machine preacher curl 1x12, 3x10, ds 1x8/8
Overhead cable ext 1x25, 1x20, 3x15
Superset dips/overhead ext 4x12/10
Press downs 1x30, 1x20, 3x10-12, 1x15
1arm reverse grip extensions 1x15, 3x12, 1drop set

Chicken Soft Tacos post workout

 

[Pushtoday]

Back Day

Stiff arm pull downs 1x15, 3x12
Pull-ups 4x10
HS Iso 1 arm row 2x12, 3x10
Lat pull downs 1x15, 3x10
HS Row 1x15, 3x10, 1x15
HS seated shrug (3sec hold) 4x12
Superset: HS standing shrug/upright rows 4x12/10, 1x20/10

 

[Pushtoday]

Today's Macros

Calories 3400
Pro 226
Carbs 346
Fat 96

Pretty Clean Day of Eating for me.

 

[Pushtoday]

Chest Day in the garage.
Incline DB press 1x20, 4x15
Incline DB flyes 4x12
Paused Flat bench 1x18, 1x10, 1x5, 1x3, 1x1, 1x1
Paused Wide grip bench 1x7, 1x10, 1x15
Supersets:
Seated DB press/rear flyes 3x10/10, 2x15/15
Standing lateral raises/rear flyes 4x15/15

Calories 4200
Pro 242
Carbs 455
Fat 141

 

[Pushtoday]

Leg Day

Legwork!!

Lying leg curls 2x15, 2x12, 2x8
Seated calf raises rp 1x18/15/12, 3x12/10/8, 1x15/15/15
Hack squats 1x20, 2x12, 5x6
Walking lunges 3x50
Donkey calf raise 4x15
Machine leg press 3x20
Seated leg curl 3x15
Leg extensions 1x15, 1x12, 1x10, 1x12, 1x12

 

[Pushtoday]

Macros

Today's Macros
Calories 3825
Pro 196
Carbs 392
Fat 139


Daily Breakfast w/ 12oz Skim Milk also.
Calories 750
Pro 40
Carbs 80
Fat 29

 

[Pushtoday]

Arm Day

Arm Day...
Bw dips 4x15
Cable low curls 1x20, 3x12, 1x15
Seated hammer curls 2x15, 3x10, 1x12
Preacher curls 3x12-15
Machine 1 arm preacher 3x12, 1x15
Overhead ext 1x30, 1x20, 3x12, 1x15
Bw dips/overhead ext. 3x12/10
Press downs 1x25, 2x10, 4x8
Single arm tricep ext. 4x10, ds 1x10/12

Calories 4250
Pro 182
Carbs 469
Fat 161

 

[Pushtoday]

Grow/Rest Day

Calories 4250
Pro 253
Carbs 408
Fat 151

Back day before work tomorrow.

 

[Pushtoday]

Back Day

BW pull-ups 4x12
Stiff arm pull downs 4x10-12
HS iso 1 arm row 4x12
Close grip pull downs 1x15, 3x12
HS row 2x15, 3x10
HS seated shrugs 1x20, 1x15, 2x12, 1x15, 1x20
HS standing shrugs/upright rows 4x15/12

Calories 3650
Pro 199
Carbs 330
Fat 137

Busy Day tomorrow have to try to work leg day in.......

 

[Pushtoday]

Was supposed to be leg day.
But ended up being Chest and Shoulders

Pec Dec 1x15, 3x12
Incline smith 1x15, 1x12, 3x10, 1x12, 1x15
HS wide grip 1x15, 1x12, 3x8, 1x10, 1x15
Machine chest press (ds) 1x15/10, 1x12/8, 1x9/10
Machine rear flye 1x15, 3x10
Machine shoulder press 2x15, 3x12
Machine lateral raise 1x20, 3x12, rp 1x10/10
Seated rear delts 1x30, 1x25, 2x20


I was up late and slept in a little today so I'm short a meal.

Calories 3200
Pro 224
Carbs 338
Fat 88