Coached By DarkBeast Log - PUSH

Some shoulder work tonight.
Seated rear delt flyes 2x20, 3x12
Seated Arnold press 1x15, 5x8
SS: Seated heavy partial laterals w/ seated side laterals 6x8/10
SS: slight incline DB press w/ DB skullcrushers 5x10/10
DB shrugs 3x20
Ab Work after each set.

Calories 2509
Pro 309
Carbs 168
Fat 67

Legs tomorrow.
 
Leg Day.

Bike 7 mins
Lying leg curls 1x35, 1x20, 1x15, 1x12, 1x9, dropset 1x10/8
Hack squats 1x20, 1x12, 1x10, 4x8, 1x15
SS: Leg press w/ seated calf raises 1x20/20, 1x20/11, 2x10/10, 1x15/10, 1x25/18
SS: Machine calf raises w/ leg extensions 1x15/18, 1x16/12, 1x14/10, 1x14/11
Machine preacher curls 1x25, 1x15, 1x12, 3x10

Today was a refeed day.
Calories 3657
Pro 279
Carbs 397
Fat 87

Tomorrow is back day after work.
 
Back session after work.
BW pullups wide 4x12
Barbell row 1x15, 6x8
BW pullups UH 5x8
DB low row 3x10 nonstop, 3x8 nonstop
Barbell Shrugs 1x15, 5x10, dropset 1x10/12
SS: DB upright rows w/ bent rear delt flyes 3x15/12

Calories 2952
Pro 326
Carbs 201
Fat 80

Weight 169.6 this a.m.

Tomorrow is Chest day.
 
Chest session after work.

Slight incline DB flyes 1x20, 1x15, 2x12
Flat bench 2x15, 1x12, 1x10, 5x5, 3x3, 1x9, 1x9, 1x9
Wide grip bench press 3x8
Slight Incline DB press 3x9
Incline DB press 3x12

Calf work after each set

Calories 2844
Pro 320
Carbs 181
Fat 75

Arms after work tomorrow.
 
Arm session after work last night.
SS: DB drag curls w/ tricep kickback 3x20
SS: Incline alt DB Curls w/ DB overhead extensions 1x15/15, 1x12/12, 3x10/10
SS: Close grip press w/ Standing hammer curls 1x12/12, 3x10/10
SS: EZ bar Preacher Curls w/ BW dips 4x10/12 nonstop


Ab Work after each set.


Calories 2745
Pro 309
Carbs 179
Fat 75


Legs this morning
Weight 169.4 yesterday.
 
Leg day.

Bike 7 mins
SS: Leg extensions w/ machine calf raises 1x20/20, 1x20/18, 1x20/16, 1x15/14, 1x12/12, 1x10/10
SS: Leg press w/ seated calf raises 1x20/15, 1x15/12, 5x12/9, 1x20/20
SS: Seated leg curls w/ Lying leg curls 4x10/10


Calories 2684
Pro 296
Carbs 188
Fat 66

Weight was 170.2

Tomorrow is back session after work.
 
Back session.

BW pullups wide 4x12
Bent barbell rows 1x15, 5x10, dropset 1x10/11
BW pullups UH 4x8
DB low row 3x8 nonstop 3x6 nonstop
Barbell shrugs 4x15

Calories 2773
Pro 301
Carbs 192
Fat 75

Shoulders tomorrow.
 
Shoulders after work.
Seated rear flyes 2x20, 3x12
Seated Arnold presses 1x12, 5x8
SS: Seated heavy partial laterals w/ side lateral raises 5x8/8
SS: Bent rear delt flyes w/ DB shrugs 4x15/10

Ab Work after each set

Calories 2849
Pro 266
Carbs 230
Fat 80

Legs tomorrow.
 
Yesterday was legs.
Bike 7mins
SS: Leg extensions w/ machine calf raises 1x20/20, 1x20/15, 4x10/10 nonstop
SS: Leg press w/ seated calf raises 1x20/20, 1x20/15, 4x10/10, 1x15/15, 1x20/20
Hack squats 4x10
Seated leg curls 4x12

Had errands to run and ended up going out for dinner at The Outback.
Yesterday's macros: Calories 3887, Pro 258. Carbs 305, Fat 169

Today was Chest and triceps.
HS incline press 2x15, 3x12
Slight incline DB press 1x12, 1x12, 1x10, 3x8, 1x13
Incline cable flyes 1x15, 3x10, 1x15
Smith wide grip bench press 1x20, 3x9, 1x20
Smith close grip press 4x8, 2x12
Vbar pushdowns 1x35, 3x12, 1x20, 1x30

Tomorrow is Back and Biceps.
 
Yesterday's Macros: Calories 2868, Pro 289, Carbs 217, Fat 78

Today was Back with Biceps.
Machine rear delt flyes 100 reps
Pulldowns neutral 1x20, 1x12, 3x8
Pulldowns UH 5x10
Cable row UH 1x12, 5x8
SS: Seated HS iso row wide w/ HS standing shrugs 1x20/20, 3x12/12
SS: HS iso high row w/ HS Seated shrugs 3x15/12, 1x12/15
Cable rope hammer curls 1x25, 1x20, 3x15
Machine preacher curls 1x12, 3x8, 1x13, 1x18
Seated alt DB curls 2x8, 2x12

Today's Macros:
Calories 2814
Pro 301
Carbs 194
Fat 73

Tomorrow will be no training.
 

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