Push's Contest Prep

Shoulders before work Monday.
Standing side laterals 2x20, 4x12
Seated DB shoulder press 1x15, 1x12, 4x10
Seated heavy side lateral partials 6x8
DB shrugs w/ dB upright rows 5x10/12
Ab Work after each set

Calories 2725
Pro 307
Carbs 195
Fat 67

No training yesterday.
Tuesday's macros: 2388, Pro 267, Carbs 161, Fat 55

Today was quick leg session after work.
Didn't have much time but wanted get something in.....
Bike 7 mins
SS: lying leg curls w/ leg extensions 1x20/20, 3x15/15
Squats 1x20, 2x15, 2x12, 4x10

Today's macros: Calories 2514, Pro 280, Carbs 161, Fat 67
Weight 167 this a.m.

Back day tomorrow.
 
Chest and tri's tonight after work.
Slight incline DB flyes 1x20, 1x15, 1x12, 1x10
Bench press 2x15, 2x12, 5x8
SS: Wide grip bench press w/ close grip press 1x8/3, 1x8/10, 1x8/8, 1x8/8, 1x12/12
Incline DB press 4x9-10
SS: BW dips w/ DB skullcrushers 4x10/10

Ab Work after each set

Calories 2595
Pro 310
Carbs 150
Fat 62

Back and maybe biceps tomorrow.
 
thx said:
What ab exercises do you do and how many sets and reps ?
Click to expand...

I just do roman chair in between each set. I might do 10 regular, or 5 extra slow, or 1 with a hold as long as possible, or 5 each side for obliques.I just mix it up. I also just got an ab wheel that I will start incorporating. Nothing fancy.
 
Tonight was Back with a little biceps.
SS: BW pullups wide w/ seated rear delt flyes 4x10/15
Bent barbell rows 1x15, 1x12, 4x8, dropset 1x8/12
BW pullups UH 4x10
One arm DB rows dropsets 3x8/8
SS: DB shrugs w/ rear delt flyes 5x12/12
SS: Seated incline alt DB curls w/ EZ bar curls 1x15/10, 3x8/10, 1x12/14

Calf work after each set.

Weight just under 167lbs this a.m.

Calories 2562
Pro 303
Carbs 155
Fat 61

Hoping to get some shoulders in tomorrow night.
5 weeks out tomorrow.
IMG_2780.jpg
IMG_2781.jpg
 
Shoulders after work last night.
Standing side laterals 2x15, 5x12
Seated DB shoulder press 2x12, 4x9
Seated heavy partial laterals 6x8
Arnold press 1x15, 2x9, 1x12

AB work after each set

Yesterday's macros:
Calories 2682
Pro 317
Carbs 162
Fat 66

Today was Legs with a little bit of arms.
Bike 7 mins
SS: Leg extensions w/ machine calf raises 1x20/20, 1x20/15, 4x10/10
Seated leg curls 1x15, 4x10
SS: Seated calf raises w/ Hack squats 2x15/15, 4x10/10
Leg press 2x15, 1x12, 1x10, 1x8, 1x10, dropset 1x12/15/20
SS: pushdowns vbar w/ ez bar cable curls 1x30/25, 1x20/15, 3x15/10, 1x20/15, 1x30/20
SS: pushdowns reverse grip w/ cable hammer curls 1x25/15, 4x15/12

Today was a high carb refeed.
Calories 3316
Pro 232
Carbs 371
Fat 76

Tomorrow is no training, work all day.

 
No training today.
Weight was 166.8 this a.m.
Calories 2247
Pro 283
Carbs 131
Fat 51

Tomorrow will be Chest session after work.
 
thx said:
Looking good bro!
How long are your workouts usually?
Do you take anything PWO?
Click to expand...


Thanks brother, training usually lasts somewhere between an hour to an hour and a half. Just depends on volume and how much time I have.
I will take a preworkout if I train during the day, but if its an after work session I don't take anything.


- - - Updated - - -

Chest session after work.
Slight incline DB flyes 1x20, 3x12
Slight incline bench press 2x15, 3x8, dropset 1x8/10
Incline DB press 1x15, 3x9, dropset 1x9/6
Slight incline DB hex press 1x20, 1x17, 1x15, 1x12

Ab Work after each set.

Calories 2585
Pro 287
Carbs 172
Fat 63

Legs tomorrow.
 
Leg Day with some arms.
Bike 7 mins
Machine calf raises 2x15, 3x10, rest pause 1x10/5, 1x11/6
SS: Seated calf raises w/ leg press 1x15/20, 1x15/15, 3x10/10
Hack squat 1x12, 4x10, 2x15 (>30sec rest)
Seated leg curls 1x15, 3x12
Leg extensions 1x15, 3x10
SS: Handle pushdowns w/ seated alt DB curls 2x20/15, 3x12/9, 1x15/12
SS: pushdowns vbar w/ cable ez bar curls 1x20/15, 3x12/10, 1x20/15

Calories 2411
Pro 290
Carbs 133
Fat 59
Weight 167 this a.m.

Shoulders tomorrow after work.

 
Shoulders tonight.
Standing side laterals 4x15, 4x10
Seated DB shoulder press 1x15, 1x12, 4x8
Seated heavy partial laterals 6x8
Arnold press 4x10

Ab Work after each set

Calories 2561
Pro 274
Carbs 162
Fat 75

Back day tomorrow.
Weight 166 this a.m.
 
Back Day
SS: Machine rear delt flyes w/ machine calf raises 2x15/15, 4x10/10
SS: Seated calf raises w/ Rope face pulls 2x15/15, 4x10/10
SS: HS iso high row w/ HS standing shrugs 2x15/15, 4x10/10
Pulldowns UH 1x12, 1x10, 3x10, dropset 1x10/10
Tbar row neutral 1x15, 4x10, dropset 1x10/7, rest pause 1x14/9/9/8

Calories 2319
Pro 278
Carbs 129
Fat 53
Chest work tomorrow after work.
Today's breakfast: 3 egg whites, 1 whole egg, and a scoop of isolate. With sugar free syrup.
IMG_2789.jpg
 
4 Weeks out.
Some chest work tonight.
Slight incline DB flyes 1x20, 4x15
Flat bench press 1x20, 1x15, 3x12, rest pause 1x12/5, dropset 1x8/7
Wide grip bench press 3x12, dropset 1x15/16
Incline DB press 3x8, 1x15

Ab Work after each set

Calories 2349
Pro 283
Carbs 139
Fat 51
Weight just under 166 this a.m.
Will probably have some extra food tomorrow.
 
No training on Easter.
Easter macros: Calories 2818, Pro 234, Carbs 255, Fat 90

Today was Legs and Arms
Bike 7 mins
SS: seated leg curls w/ machine calf raises 2x20/15, 5x10/10
SS: seated calf raises w/ leg press 1x20/20, 5x15/15, 1x20/20
Hack squats 1x16, 1x12, 4x10, rest pause 1x15/10
Leg extensions 1x15, 1x12, 1x10, rest pause 1x8/5, dropset 1x8/6/8
SS: Smith Close grip press w/ handle pushdowns 1x20/15, 1x12/10, 3x8/8, 1x12/8, 1x15/12
SS: Seated DB hammer curls w/ cable ez bar curls 1x20/12, 1x15/10, 1x12/10, 1x12/7, 1x10/10, 1x12/12

Today's Macros:
Calories 2198
Pro 246
Carbs 121
Fat 59

Weight 167 this a.m.
Shoulders tomorrow after work.
 
Shoulders tonight.
Standing side laterals 2x20, 3x15, dropset 1x15/12
Seated DB shoulder press 1x20, 1x15, 3x12, dropset 1x10/8
Seated heavy partial laterals 4x10
Seated Arnold press 4x10

Ab Work after each set

Calories 2368
Pro 312
Carbs 103
Fat 59
Weight 166

Back session tomorrow after work.

 
Back Day.
SS: BW pullups w/ seated rear delt flyes 4x10/10
Barbell row 1x12, 1x10, 4x9, rest pause 1x9/5/5/3
BW pullups UH 4x8
DB low row 1x8/7/6/5/4/3/2/1 nonstop alternating arms
SS: DB shrugs w/ bent over rear delt flyes 4x12/12, 1x20/20

Calories 2330
Pro 291
Carbs 107
Fat 60
Weight 166

Legs Tomorrow.
 
Legs after work.
Bike 7 mins
SS: Lying leg curls w/ leg extensions 2x20/20, 4x12/12
Squats 1x15, 1x12, 2x10, 4x8, 1x15
Seated calf raises 3x20

Standing calf raises after every set

Calories 2235
Pro 285
Carbs 111
Fat 53
Weight 165

Chest tomorrow.
 
Got a little chest work in tonight.
Slight incline DB flyes 1x20, 1x15, 3x12
Incline DB press 1x20, 1x15, 3x12
Slight incline hex press 1x25, 3x15
Slight incline DB press 1x15, 4x10

Ab Work after every set

Calories 2271
Pro 284
Carbs 117
Fat 56
Weight 165

Arms tomorrow.
 
3 Weeks out.
Short and sweet Arm blast.
Close grip press 1x20, 1x12, 4x10, rest pause 1x12/6
SS: BW Dips w/ DB skullcrushers 4x12/12
Seated Alt DB Curls 1x20, 1x15, 3x12, rest pause 1x15/8
SS: Seated hammer curls w/ Ez bar curls 4x8/10

Calories 2266
Pro 297
Carbs 99
Fat 55
Weight 164

Legs tomorrow.
 
Legs after work tonight.
Bike 7 mins
Lying leg curls 2x20, 4x12, 2x20
SS: Squats w/ leg extensions 2x15/12, 5x10/8
Seated calf raises 3x20

Standing calf raises after every set.

Calories 2196
Pro 279
Carbs 110
Fat 58
Weight 164

Shoulders tomorrow.
 
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