Push50's Uncle Z Sponsored 12 week Bulking Log

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  1. #46
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    Still making changes to the diet.

    Meal 1(Pre-Workout)
    2 packets Creamof Wheat
    1/2 ScoopCasein Protein
    1 scoopIsopure
    2 TblsNatural PB

    Meal 2(Post Workout)
    3 Extra LgEggs
    4 Egg Whites
    6 oz steak

    Meal 3
    2 ScoopsIsopure Protein
    18 almonds

    TotalCalories: 1439
    Macros:
    Carbs - 16%
    Fats -35%
    Proteins - 49%


    Tuesdays Workout as follows:
    Lower Body Strength
    Rest Periods: 120-180seconds between sets
    Squats - 220@5 x 6
    Front Squats - 170@3 x 6
    Deadlifts - 175@5 x 6
    Lying Leg Curls - 70@3 x 6
    Seated Calf Raises - 105@3 x 6 w/toes (In, Out, Straight)
    Standing Calf Raises - 220@5 x 6 w/toes (In, Out, Straight)
    No gear today.

    No workouts on Wednesday. I did some stretches and yoga for 45 minutes and then hit the treadmillfor 30 minutes at 3.5 mph/8% incline.


  2. #47
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    Last 3 days have been chaos. I was supposed to start my vacation today but ended up working. Now vacation starts and I will catch up on the log tomorrow.


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  3. #48
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    So!!! The last few days of the past week were total chaostrying to get ready and leave for vacation. Sometimes it is a bitch being the boss. Now that everything is squared away, I know that I have the right peoplefor the job and I will not have to worry about anything while I am gone.
    I have not been satisfied with my workout routine soI am going to amp it up. I feel like I have been wasting time and pussy footingmy workout. This was a suggested routinefrom another member, a good and simple workout, but it just is not for me. I think I became a little complacent and reluctantto change just because of the extra, all be it little, amount of work involvedwith establishing another routine.
    Here is my Monday workout, and I must admit, I am hurtinglike a little bitch right now. I musthave done something right in the change up.

    Diet is pretty much the same. I am not focusing on the calories as much asthe consistency. I know that my caloriesare lower than where I had expected to see them but if I can garner positive results,where I am at then that is all I am after.
    Pre-workout
    2 packets oatmeal
    .5 scoop casein
    1 scoop whey

    Post Workout
    6 oz steak
    3 eggs
    3 egg whites

    Meal 3
    4 oz pork loin
    1-1/2 cups saffron rice

    Meal 5
    50gm Isopure Protein
    18 almonds

    Meal 6
    Turkey Meat Balls (Not eaten yet so I do not knowwhat sides my wife is making)



    Monday
    Shoulders, Biceps,Forearms, Abs. & Oblique?s

    • Shoulders:
      • Superman - 35@10x10
      • Arnold Press - 30@10x10
      • Military Press
        • Front - 60@10x10
        • Back - 60@10x10

      • Front raises - 15@10x10
      • Side Raises - 15@10x10
      • Lat Pushdowns - 50@10x10
      • Seated Lat raises - 15@10x10

    • Biceps:
      • Preacher Curls - 30@10x10
      • Hammer Curls - 30@10x10
      • 1 Arm Curls Front - 30@10x10
      • Reverse Pulldowns w/(Negatives) - 50@10x10
      • Incline Curls - 30@10x10
      • Concentration Curls - 30@10x10
      • Reverse EZ Bar Curls - N/A
      • Wrist Curls - 10@10x10
      • Wrist Extensions - 10@10x10
      • Wrist Rotations - 10@10x10

    • Abs/Oblique?s:
      • Cable Crunch - 50@10x10
      • Half Ball Crunch - 50 each side
      • Rocky 4's - 5x8
      • Leg Lifts - 30@30seconds
      • Oblique Crunch - 30 each side
      • Scissors 100
      • Side Plank w/Hip Flex - N/A
      • Wood Choppers - 15@5x10 each side

  4. #49
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    Tuesday
    With it being Christmas meals are obviously a little a skew. The rest of today's meals will be Italian Christmas Dinner:
    Spaghetti with (beef) MeatSauce
    Shrimp Alfredo
    Chicken Alfredo
    Fried Ravioli (Spinachand Ricotta)
    Garlic & Cheese SourDough Bread
    Salad
    Cheese Cake
    Cup Cakes

    Pre-Workout
    Cream of Wheat
    0.5 scoops Casein
    1 Scoop Isopure
    0.5 cup milk

    Post Workout
    3 eggs
    3 egg whites
    2 White Toast
    2 tbls PB


    Chest, Triceps

    • Chest:
      • Bench Press
        • Inclined 85@10x10
        • Declined 85@10x10
        • Flat 85@10x10

      • Flies
        • Inclined 15@10x10
        • Declined 15@10x10
        • Flat 15@10x10

      • High Cables 30@10x10
      • Cable Cross-Overs 30@10x10

    • Triceps:
      • Overhead Extensions
        • Single 35@10x10
        • EZ Bar 50@10x10

      • Skull Crushers 50@10x10
      • Rope Pulldowns 70@10x10
      • Tricep Push Downs 70@10x10
      • Closed Bench 85@10x10
      • Reverse Preacher Curl 50@10x10
      • Reverse E-Z Bar w/(Negatives) 50@10x10

  5. #50
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    Wednesday

    Wednesday?s workout is the same as Mondays. Diet today was leftover Shrimp Alfredo, Spaghettiand cheesy garlic bread. One more day ofleftovers and then back on diet. No Gear today.
    Shoulders, Biceps,Forearms, Abs. & Oblique?s

    • Shoulders:
      • Superman - 35@10x10
      • Arnold Press - 30@10x10
      • Military Press
        • Front - 60@10x10
        • Back - 60@10x10

      • Front raises - 15@10x10
      • Side Raises - 15@10x10
      • Lat Pushdowns - 50@10x10
      • Seated Lat raises - 15@10x10

    • Biceps:
      • Preacher Curls - 30@10x10
      • Hammer Curls - 30@10x10
      • 1 Arm Curls Front - 30@10x10
      • Reverse Pulldowns w/(Negatives) - 50@10x10
      • Incline Curls - 30@10x10
      • Concentration Curls - 30@10x10
      • Reverse EZ Bar Curls - N/A
      • Wrist Curls - 10@10x10
      • Wrist Extensions - 10@10x10
      • Wrist Rotations - 10@10x10

    • Abs/Oblique?s:
      • Cable Crunch - 50@10x10
      • Half Ball Crunch - 50 each side
      • Rocky 4?s - 5x8
      • Leg Lifts - 30@30seconds
      • Oblique Crunch - 30 each side
      • Scissors 100
      • Side Plank w/Hip Flex - N/A
      • Wood Choppers - 15@5x10 each side



  6. #51
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    Diet is getting back on schedule.
    Pre-Workout
    2 packets Cream of Wheat
    0.5 scoop casein
    1 scoop Isopure
    2 tbls. PB

    PostWorkout
    3 eggs
    3 egg whites
    5 oz sirloin

    Meal 3
    Protein Shake
    18 almonds
    Friday
    Legs, Calves, Butt

      • Squats 170@10x10
      • Front Squats 100@10x10
      • Extensions 50@10x10
      • Standing Curls25@10x10
      • Lying Curls 65@10x10
      • Calf Raises Standing(toes in, out, straight)170@10x10 each direction
      • Calf Raises Seated(toes in, out, straight)50@10x10 each direction
      • Walking Lunges 35@5
      • Straight Leg Deads 60@10x10
      • Donkey Kicks 5sx20
      • Step-Ups 5x20
      • Cable Hip (Ad/Abductions) 20@10x10



  7. #52
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    Awesome journey, Brah! Good to see!

  8. #53
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    Missed a few days of posting. Been on vacation and the wife has had me hopping. I will post today?s meals and workouts later.


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  9. #54
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    Diet is getting back on track and the wife is letting me slow downa little so that I can get on the computer. I am ready to go back to work so that I can get some rest. HAHA! ~!
    Seriously, I have enjoyed the downtime with my wife and daughterbut it is time to tighten everything up and start busting it again.

    Thursday
    Pre-Workout
    2 packets oatmeal
    0.5 scoop casein
    1 scoop Isopure
    2 tbls. PB

    PostWorkout
    3 eggs
    3 egg whites
    5 oz ham steak

    Meal 3
    Protein Shake
    18 almonds

    Meal 4
    8 oz chicken breast
    2cup green beans
    1 cup potatoes boiled

    Meal 5
    Protein Shake
    18 almonds


    • Triceps:
      • Overhead Extensions
        • Single - 30@10x10
        • 2 Hand - 35@10x0
        • EZ Bar - 65@10x10

      • Skull Crushers - 65@10x10
      • Rope Pulldowns - 70@10x10
      • Tricep Push Downs - 70@10x0
      • Closed Bench - 100@10x10
      • Reverse Preacher Curl - 65@10x10
      • Reverse E-Z Bar w/(Negatives) - 45@10x10

    • Abs/Oblique?s:
      • Cable Crunch 50@5x20
      • Half Ball Crunch 25@25x20
      • Rocky 4?s 5x10
      • Leg Lifts 10x20
      • Oblique Crunch 10x20
      • Scissors 10x20
      • Side Plank w/Hip Flex 10x20
      • Wood Choppers 35@50x10

    Friday
    Pre-Workout
    2 packets Cream of Wheat
    0.5 scoop casein
    1 scoop Isopure
    2 tbls. PB

    PostWorkout
    3 eggs
    3 egg whites
    5 oz sirloin

    Meal 3
    Protein Shake
    18 almonds

    Meal 4
    8 oz sirloin
    2cup broccoli
    1 cup potatoes boiled

    Meal 5
    Protein Shake
    18 almonds

    Legs, Calves, Butt


      • Squats 170@10x10
      • Front Squats 100@10x10
      • Extensions 50@10x10
      • Standing Curls25@10x10
      • Lying Curls 65@10x10
      • Calf Raises Standing(toes in, out, straight)170@10x10 each direction
      • Calf Raises Seated(toes in, out, straight)50@10x10 each direction
      • Walking Lunges 35@5
      • Straight Leg Deads 60@10x10
      • Donkey Kicks 5sx20
      • Step-Ups 5x20
      • Cable Hip (Ad/Abductions) 20@10x10
        Saturday
        Pre-Workout
        2 packets oatmeal
        0.5 scoop casein
        1 scoop Isopure
        2 tbls. PB

        PostWorkout
        4 eggs
        5 oz sirloin
        1 cup potatoes

        Meal 3
        Protein Shake
        18 almonds

        Meal 4
        8 oz chicken breast
        2cup green beans
        1 cup potatoes boiled

        Meal 5
        Protein Shake
        18 almonds
        Upper Back, Lower Back, Traps


    • Upper Back
      • Pull Ups - 10x10
      • Wide Grip Pull Downs - 140@10x10
      • Bent over Barbell Row - 100@10x10
      • T-Bar Row - 90@10x10
      • Closed Grip Pull Downs - 140@10x10
      • Dumbbell Pullovers - 35@10x10

    • Lower Back:
      • Reverse Grip Lat Pull downs - 140@10x10
      • Closed Grip Rows - 90@10x10
      • Dead Lifts - 100@10x10
      • Good Mornings65@10x10


    • Traps:
      • Shrugs (Barbell)170@10x10
      • Reverse Shrugs (Barbell)170@10x10
      • High Row65@10x10

  10. #55
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    Getting dialed in!

  11. #56
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    Monday

    Pre-workout
    2 packets oatmeal
    ? scoop casein
    1 scoop whey

    Post Workout
    6 oz steak
    2 eggs
    5 egg whites

    Meal 3
    1 scoop Isopure
    1 scoop Casein
    5 egg whites
    1 cup oats

    Meal 4
    6 oz chicken breast
    1 cup Brussel sprouts
    1 cup stuffing

    Meal 5
    1 Scoop Ispopure
    1 Scoop Casein
    18 Almonds


    Meal 6
    TBD

    Monday
    Shoulders, Biceps,Forearms, Abs. & Oblique?s

    • Shoulders:
      • Superman - 35@10x10
      • Arnold Press - 30@10x10
      • Military Press
        • Front - 60@10x10
        • Back - 60@10x10

      • Front raises - 15@10x10
      • Side Raises - 15@10x10
      • Lat Pushdowns - 50@10x10
      • Seated Lat raises - 15@10x10

    • Biceps:
      • Preacher Curls - 65@10x10
      • Hammer Curls - 30@10x10
      • 1 Arm Curls Front - 30@10x10
      • Reverse Pulldowns w/(Negatives) - 50@10x10
      • Incline Curls - 30@10x10
      • Concentration Curls - 30@10x10
      • Wrist Curls - 10@10x10
      • Wrist Extensions - 10@10x10
      • Wrist Rotations - 10@10x10

    • Abs/Oblique?s:
      • Cable Crunch - 50@10x10
      • Half Ball Crunch - 50 each side
      • Rocky 4's - 5x8
      • Leg Lifts - 30@30seconds
      • Oblique Crunch - 40 each side
      • Scissors 100
      • Wood Choppers - 15@5x10 each side

  12. #57
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    Tuesday
    Chest, Triceps, Abs./Oblique?s
    Pre-Workout
    5egg Whites
    1scoop casein
    11340

    Post Workout
    1eggs
    5egg whites
    5oz ham steak
    2slices white bread

    Meal 3
    ProteinShake
    1scoop Isopure
    0.5scoop Casein
    5egg whites
    1cup milk

    Meal 4
    5.5oz 90/10 ground Beef Patty
    2cupbroccoli
    1cup stuffing

    Meal 5
    TBD


    Meal 6
    ProteinShake
    1Scoop Casein
    5egg Whites
    2scoops PB Powder

    • Chest:
      • Bench Press
        • Inclined 75@10x10
        • Declined 35.s@10x10
        • Flat 100@10x10

      • Flies
        • Inclined 15?s@10x10
        • Declined 15?s@10x10
        • Seated Butterflies 70@10x10

      • High Cables 30@10x10
      • Cable Cross-Overs 30@10x10




    • Triceps:
      • Overhead Extensions
        • Single - 30@10x10
        • EZ Bar - 65@10x10

      • Skull Crushers - 65@10x10
      • Rope Pulldowns - 70@10x10
      • Tricep Push Downs - 70@10x0
      • Closed Bench - 60@10x10

    • Abs/Oblique?s:
      • Cable Crunch 50@5x20
      • Half Ball Crunch 25@25x20
      • Rocky 4?s 5x10
      • Leg Lifts 10x20
      • Oblique Crunch 10x20
      • Scissors 10x20
      • Wood Choppers 35@50



  13. #58
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    Wednesday?s workout was not the best. Feeling rough today. Got my meals in but it was not easy. Spent most of the day at the ER with the wife,she?s ok and back home in bed. I hopethat she will be feeling better in a few days.
    Shoulders, Biceps,Forearms, Abs. & Oblique?s

    • Shoulders:
      • Superman - 35@10x10
      • Military Press
        • Front - 60@10x10
        • Back - 60@10x10


    • Biceps:
      • Preacher Curls - 30@10x10
      • Hammer Curls - 30@10x10
      • Wrist Curls - 10@10x10
      • Wrist Extensions - 10@10x10
      • Wrist Rotations - 10@10x10




    Pre-Workout
    5 egg Whites
    1 scoop casein
    1 1340

    Post Workout
    1 eggs
    5 egg whites
    5 oz sirloin

    Meal 3
    Protein Shake
    1 scoop Isopure
    0.5 scoop Casein
    5 egg whites
    1 cup milk

    Meal 4
    5.5 oz 90/10 ground Beef Patty
    2cup broccoli

    Meal 5
    Homemade Chicken Pot Pie


  14. #59
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    Feeling better today. Gotworkout in and meals are on track.
    Pre-Workout
    2 packets oatmeal
    0.5 scoop casein
    1 scoop Isopure
    2 tbls. PB Powder

    PostWorkout
    3 eggs
    3 egg whites
    5 oz sirloin steak

    Meal 3
    5 egg whites
    1scoop Isopure
    18 almonds

    Meal 4
    8 oz chicken breast
    2cup broccoli

    Meal 5
    Chicken Pot Pie
    Meal 6
    5 egg whites
    1 scoop casein
    18 almonds





    • Chest:
      • Bench Press
        • Inclined 75@10x10
        • Declined 35.s@10x10
        • Flat 100@10x10

      • Flies
        • Inclined 15?s@10x10
        • Declined 15?s@10x10
        • Seated Butterflies 70@10x10

      • High Cables 30@10x10
      • Cable Cross-Overs 30@10x10

    • Triceps:
      • Overhead Extensions
        • Single - 30@10x10
        • 2 Hand - 35@10x0
        • EZ Bar - 65@10x10

      • Skull Crushers - 65@10x10
      • Rope Pulldowns - 70@10x10
      • Tricep Push Downs - 70@10x0
      • Closed Bench - 100@10x10
      • Reverse Preacher Curl - 65@10x10

    • Abs/Oblique?s:
      • Cable Crunch 50@5x20
      • Half Ball Crunch 25@25x20
      • Rocky 4?s 5x10
      • Leg Lifts 10x20
      • Oblique Crunch 10x20
      • Scissors 10x20
      • Side Plank w/Hip Flex 10x20
      • Wood Choppers 35@50x10


    Last edited by Push50; 01-10-2019 at 02:22 PM.

  15. #60
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    Pre-Workout
    2 packets Cream of Wheat
    0.5 scoop casein
    1 scoop Isopure
    2 tbls. PB Powder

    PostWorkout
    2 eggs
    5 egg whites
    5 oz sirloin

    Meal 3
    1 Scoop Isopure
    5 egg whites
    18 almonds

    Meal 4
    6 oz 90/10 Beef Patty
    2cup broccoli

    Meal 5
    1 Scoop Isopure
    5 egg whites
    18 almonds

    Legs, Calves, Butt

      • Squats 170@10x10
      • Front Squats 100@10x10
      • Extensions 50@10x10
      • Standing Curls25@10x10
      • Lying Curls 65@10x10
      • Calf Raises Standing(toes in, out, straight)170@10x10 each direction
      • Calf Raises Seated(toes in, out, straight)50@10x10 each direction
      • Walking Lunges 35@5
      • Straight Leg Deads 60@10x10
      • Donkey Kicks 5sx20
      • Step-Ups 5x20
      • Cable Hip (Ad/Abductions) 20@10x10


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