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Push50's Uncle Z Sponsored 12 week Bulking Log

Push50

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IML Gear Cream!
I want to give a shout out and a big thank you to UNCLE Zand OTG85. Uncle Z is sponsoring thislog and I am ever grateful for the opportunity to show exactly what I can dowith the right gear, diet and workout routine.


Now a quick introduction.

I am 52 y/o at 5?6? and weigh in at 180 lbs.
I have been lifting weights for the better part of 9years... I run a very clean diet most of the year and even in the months thatmy diet is not as clean; I still strive to make healthy choices.
At the age of 48, I entered my first amateur bodybuildingcompetition and have competed in two others since then. This was a bucket list item and I have notdecided if I will ever compete again, however, I still run a cycle or two a yearand maintain a healthy life style so that if I decide to I am ready. When I am not on a cycle, I cruise on 200mg/Test Cyp./wk, 0.5-1.0 mg/Anastrzol as needed. Therefore, I never really run a post cycle.
My diet typically consists of Chicken, Fish, Shrimp, turkey,Ground Turkey, 90/10 Ground Beef, and Steak (lean) 1-2 times a week for dinner,broccoli, asparagus, Brussel sprouts, green beans, and since I am bulking, Iwill incorporate carbs with every meal.
Typically, my meals are dependent on whether I am cutting orbulking and the only fluctuation is the volume that I take in and the additionof increased carbs and/or the assistance of mass gainers while bulking to pushmy calories up. I will try to increasecaloric intake on bulks without the use of the mass gainers unless they arerequired to reach a caloric surplus.
Current Macros:
Current BMR:1669.18 - based on the following demographics:

  1. 52 y/o
  2. Male
  3. 66?
  4. 180 lbs.
  5. Very Active Lifestyle (Extremely Active HardExercise 6-7 days/week)

Current RDI:

  1. To gain 3.0lbs. week ( a. 4671)
  2. To gain 4.0lbs. week ( b. 5171)
  3. Currently, the goal is to gain 40 lbs. over thenext 12 weeks so my I am starting at the high end of my RDI and will mostlikely decrease it over time.
Macros:

  1. Protein - 40%
    1. 467 gm
    2. 517 gm
  2. Carbs - 40%
    1. 467 gm
    2. 517 gm
  3. Fats - 20%
    1. 104 gm
    2. 115 gm


Fat: 1 gram = 9 calories
Protein: 1 gram = 4 calories
Carbohydrates: 1 gram = 4 calories




Gear:
Debol50mg/day-weeks 1-4
Test E- 600mg-weeks 1-12
Deca - 400mg/weeks1-12

Anastrozole - 0.5mg - 1.0mg as Needed
Prami onhand if Prolactin becomes an issue

Other Vitamins/Supplements

Isopure ZeroCab Protein
GNC ProPerformance Casein

AM

Lecithin 1200-2 qd
Taurine 1000-2 qd;
Omega 3,6,9 -2qd
Calcium 600-1 qd
Chromium picolinate 200mg-1 qd ; insulin?s cofactor
Vanadyl sulfate 10mg- 1 qd; -Helps decrease InsulinResistance


PM
Potassium 99mg -1 qd
B12 1000 mg -1 mwf
CQ10 100mg -1 qd
L-Arginine 100mg - 2 qd
D3 1000 iu-1 qd
Maca 500mg- 1 qd
Milk thistle 1000 mg 2qd
Magnesium 400 mg-1qd
Alpha liporic acid 200mg -1qd; antioxidant Health
ASA 81mg-1 qd



Typical meal plan atthe top end of my RDI looks like this:
Meals:

Meal 1
P - Shake50gm/Protein
? cup oats
1 cup wholemilk
15 almonds


Meal 2
3 whole eggs
6 egg whites
1.5 cupspotatoes
Bagelw/Cream Cheese

Meal 3
P - Shake50gm/Protein
? cup oats
1 cup wholemilk
2 tblsnatural peanut butter
2 cups saladw/lite Italian dressing w/12 croutons


Meal 4
10 ozChicken Breast
2 cup Veggies(green beans, asparagus)
1.5 cupswhite rice

Meal 5
P - Shake50gm/Protein
? cup oats
1 cup wholemilk
2 tblsnatural peanut butter
2 cups saladw/lite Italian dressing w/12 croutons

Meal 6
8 oz Topsirloin steak
2 cups potatoes/orRice
1 cupBrussel sprouts
1 cup greenbeans

RDI for 4.0lbs/week = 5171 Calories

Before Bed Snack Total: 5180 Calories P=38% C=37% F=25%

2 scoopsCasein Protein Total CaloriesBurned: 4021

Workout:




Size and Strength Program by: TrevorKouritzin
I will list the daily routines as Iconduct them.


 
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Here are my touchdown pics.
Deca-250mg x 2
Test E- 250mg x 3
Dbol- 10mg x 150

Clarity is great. Shipping was fast and packaging was very discrete.
 
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Beginning photos:
7cdf9fb43c9a5278840d000d5b1d6dd1.jpg
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So! First pin was smooth. No PIPnoted and no residual pain in my hip throughout the day. The dbol gave mesome good pumps during my morning workout.

Inclined Bench - 100x5x12

Superset
Crush Press- 35x5x12
Inclined Flies - 15x5x12

Cable Crossovers - 35x5x12

Narrow Grip Bench - 80x5x12

Seated Overhead EZ Bar Tricep Extensions 35x5x12

Single Arm Cable Press-down - 50x5x12

EZ Bar Preacher Curl - 45x5x12

Standing Alternating Dumbbell Hammer Curl - 35x5x12

High Pulley Single Arm Curl - 50x5x12

 
So today was a light day. Ran some upper and lower back routines. I will start running my workout routine on Monday. Wednesday and Sundays will be off days comprised of yoga, stretches and massage.


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So this is the routine I will be running each week:

Monday ? Upper Body Strength

Tuesday ? Lower Body Strength
Wednesday - OFF
Thursday ? Back/Shoulders Size
Friday ? Chest/Arms Size
Saturday ? Legs Size
Sunday ? OFF
I am currently staying away from cardio because I do not want to burn any unnecessary calories.
 
Today was injection #2. Still no PIP. Injection was very smooth.

Gear
Deca 200 mg
Test E 300 mg
Dbol 0 mg pre-workout and 10mg every 4 hours- Total 50mg/day

Todays Workout:
Upper Body Strength
Rest Periods: 120-180seconds between sets
Wide Grip Pull Ups 3 x 10

Bent Over Barbell Row - 170 @ 5 x 6
Narrow Grip T-Bar Row 105 @ 3 x 6
Standing Overhead Barbell Press - 45 @ 5 x 6
Incline Dumbbell Press - 35?s @ 5 x 6
Weighted Bench Dips - 25 @ 3 x 6
EZ Bar Skull Crushers - 65 @ 3 x 6
EZ Bar Bicep Curls - 65 @ 3 x 6
 
Now I would like to pose a question if anyone would like to answer it.
How Much Food Is TOO Much?

I started 2 week's ago trying to consume all of my calories with food!!! That's a tough challenge. I could eat 5000 calories with no problem when I was younger, not anymore. Once I get over 3800 or so t is basically forcing food down and I'm miserable all day.

If use a mass gainer I can cut my total calories to be eaten by about 2000 Mae my life a little easier.

So I did theshake post workout and between that and breakfast I am already at 2300+calories. Does anyone else use massgainers? I mean at this rate hitting my5000 will not be an issue.
 
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Sorry late to this party but I will be following along for your journey brother. Good luck and awesome starting point.


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Ok, so yesterday was the first day I incorporated the mass gainerinto my diet. This was an immense help andI did not feel miserable like I have over the past 2-week?s trying to eat all5100 calories. So my total caloric intake for the day were: 5254 but I am notsatisfied with my macro. Currently myfats and proteins are ass backwards.
Macros:
Carbs - 43%
Fats - 38%
Proteins - 19%
Definitely need to get a handle on this. I have also started incorporating some cardiointo my workouts to keep fat gains at bay.

So I was up by 2:45am and in the gym by 3:15am
Workout as follows:
Tuesday - Lower BodyStrength
Rest Periods: 120-180seconds between sets
Squats - 220@5 x 6
Front Squats - 170@3 x 6
Deadlifts - 105@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 - 170@5 x 6 w/toes (In, Out, Straight)
Cardio: Treadmill - 8%@3mph - 30 minutes
I still haven?t seen any calf or low back pumps. I don?t expect to see them until week3-4. Feeling good though. I little cocky throughout the day but anawesome sense of ?Damn I Feel Good? generally a great sense of wellbeing.

 
IML Gear Cream!
Wednesdays are an off day. I did some stretches and yoga for 45 minutes and then cardio on thetreadmill for 30 minutes@8%-3mph. A little HIIT on heavy bag - 30 seconds on 15seconds off for 4.5 minutes.
Meals yesterday did not quite hit the 5100 mark. Total intake was 4253 but my macros were alittle closer to where I want them.
Carb - 40
Protein - 35
Fats - 25

Today lowback is a little tight but I think it is more form the deadlifts yesterday asopposed to the dbol. I have been having a little trouble sleeping. Not sure if it is the gear or just workrelated stress. It is that time of yearwhen layoffs roll around and I am the person that has to decide who stays andwho goes. The up side is that they havea guaranteed call back in the spring, but still, unemployment is not apaycheck.

Anyway,beyond that I do still have a basic sense of wellbeing, not really moody or aggressive. I?ll hit it hard in the gym and that?s whereit stays.

 
Today?s workout was back and Shoulders for Size.

Super set
V grip standing pull downs/ wide grip pull downs. 110/160@5x12

Chest supported row 80@5x12
Narrow grip low pulley. 50@3x12

Super set
Straight arm rope pull down 30@3x12
Back hyperextensions 3x12

Dumbbell shoulder press 30@5x12
Dumbbell side lay 15@3x12
Front raise ez bar- bar@3x12
Bent over rear felt raise 25@3x12

Super set
Upright row ez bar 60@3x12
Rope to face 40@3x12

Cardio@8%-3mph for 30 minutes

Been in a conference all day so diet has been ugh!!

Gear today:
Test E 300mg
Deca 200mg
Dbol 50mg



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Legs - Size
Superset
Lying curls 70@5x12
Extensions 70@5x12

Super Set
Leg Press 150@5x12
Walking Lunges 35@4x10

Abduction/Deduction 20@5x12
Glute Kick Backs 20@5x12
Donkey Calf Raises -Wife@5x12

Super Set
Seated Calf Raises 130@5x12
Single Leg Press 89@5x12.

No gear
Weekends I will not count calories. I still get up at 3 / preworkout shake.
Workout till5-5:30 eat breakfast.
From there it just depends on what the wife has me doing.
Any lost calories can be made up tonight. Wife is fixing ham, homemade Mac n cheese, street corn, pineapple upside down cake and I don?t know what else. Calories will not be less than 4000 for the day.

Low back pumps started a couple days ago initially just thought it was from workout. Definitely the Dbol. Gaveling pumps in biceps when holding and reading something. A little annoying when your shopping and the wife keeps haveing you read the fine print and expiration dates.
Started haveing a little indigestion mist notably if I don?t eat for more than 3 hours.


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So! Sunday wasmy off day. Did some yoga and stretcheswith the wife and then massages.Diethas been a little hard to rein in.Todayis going ok.I am currently at 2800calories and my Macros are:
Carbs - 50
Protein - 28
Fats - 22

Today?sworkout:

Monday -Upper Body Strength
RestPeriods: 120-180 seconds between sets

Wide GripPull Ups 4 x 10
Bent OverBarbell Row - 170 @ 5 x 6
Narrow GripT-Bar Row 105 @ 3 x 6
StandingOverhead Barbell Press - 45 @ 5 x 6
InclineDumbbell Press - 35?s @ 5 x 6
WeightedBench Dips - 25 @ 3 x 6
EZ Bar SkullCrushers - 65 @ 3 x 6
EZ Bar Bicep Curls - 75 @ 3 x 6

Gear:
Test E 300mg
Deca 200mg
Dbol 50mg

Feelingstronger each day but I am still a little hesitant to push the weight up tofar. I will increase at small incrementsand see what happens.Just so all know, Iam 52 and that is a consideration. I also have Parsonage Turner Syndrome, whichflares up occasionally when I push too hard and over exert my rightshoulder.This shoulder has also beenrepaired due to a complete supraspinatus tear and a 3/4 Subscapularis tear.PR on Bench.The last time I benched heavy.
As always, Iam open to suggestions..
 
Diet is coming along but still struggle occasionally to hitmy protein mark. I am going to try toincorporate more eggs/egg whites in to my meal plans. I am currently sitting at 3683 calories forthe day and still have 2 shakes and a meal to get through.
Macros:
Carbs - 43%
Fats - 31%
Proteins - 26%

Workout as follows:
Tuesday - Lower BodyStrength
Rest Periods: 120-180seconds between sets
Squats - 220@5 x 6
Front Squats - 170@3 x 6
Deadlifts - 175@5 x 6 - up 70 lbs. from last week.
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) - up 50 lbs. form last week
No gear today. Last ThursdayI reported some PIP and figured it was from sitting in a conference allday. My pin yesterday had no PIP, andstill none noted today. I think I wasright and all the sitting was the cause last week. .





 
Wednesdays are an off day. I did some stretches and yoga for 45 minutes

Macros: sofar today with 2754 calories
Carb - 47
Protein - 30
Fats - 23


Trying to keep stress in check. This time of year,that in itself is a big challenge.Ihave seen some strength gain but noting crazy.I am still a little reluctant to push too hard to fast.An injury will not get me anywhere.I willPost some Updated Pic tomorrow.
 
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Today - Back/Shoulders Size
Rest Periods: 60 - 90 seconds between sets

Super-Set
Wide GripPull Downs 160@5 x 12
StandingNarrow Grip V-Bar Pull Down 160@5 x 12

ChestSupported Barbell Row - 80@5 x 12

Narrow GripLow Pulley Cable Row - 50@3 x 12

Super-Set
Straight ArmRope Pulldown - 50@3 x 12
BackHyperextensions - 50@3 x 12

DumbbellShoulder Press - 30@5 x 12

DumbbellSide Lat Raise - 30@3 x 12

Standing EZBar Front Lat Raise - 35@3 x 12

Bent OverRear Delt Raise - 30@3 x 12

Super-Set
EZ BarUpright Row 65@3 x 12
Rope Pull toFace - 50@3 x 12


Calories area little low currently. 2850 so far.
Macros:
Carbs 50
Protein 30
Fats 20
A littlecloser on the macros but still a struggle at times.

Gear:
EP Test E300 mg
EP Deca 200mg
Dbol 50mg

 
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No big changes expected yet but I have added 6.8 lbs over the last 2 weeks


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No workout this morning, I will have to try to find timethis evening. If I don?t get this workout in, I will push Friday to Saturdayand Saturday to Sunday. I had to go to a health screening this morningat work.
Typical biometrics ran:

  1. B/P =130/88 a little on the high side but not too bad considering 600 mg Test, 400mgDeca a week and 50mg Dbol every day. Igenerally check it 3-4 times a week prior to my workouts. .
  2. Height = 65.5?
  3. Weight = 186.8
  4. Waist = 34.5?
  5. Glucose(fasting) = 94
  6. HDL = 20 a little low)
  7. LDL = did not even register it was apparently solow. I?ll have my Primary recheck this!!
  8. Triglycerides = 93
  9. Total Cholesterol = 172
I am happy with my results and plan to continue to monitoringmy B/P.

 
Not bad not bad.

Glad to see someone monitor general health. Isn't very common.
 
IML Gear Cream!
I figure if my overall health isn?t what it should be then I don?t need to run gear. I?m not getting any younger but I don?t have to feel old either. Life is a challenge that we have to meet head on and take control of the aspects that we can change. Have a great weekend brother.


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So! Sundaywas supposed to be a day off. MissedFriday?s workout so I shifted Friday to Saturday and Saturday to Sunday.

Saturday:
**** - Chest/Arms Size
Rest Periods: 60 - 90 seconds between sets
Super-Set
Flat CrushPress 30@3 x 12
InclinedFlies 15@ 3 x 12

Inclined Bench - 100@5 x 12

Cable Crossovers - 30@3 x 12

Closed Grip Bench - 100@3 x 12

Seated EZ Bar Overhead Tricep Extensions - 45@3 x 12

Single Arm Cable Press downs 50@3 x 12

Preacher Curls - 65@3 x 12

Standing Alternating Hammer Curls - 30@3 x 12

High Pulley Single Arm Bicep Curls - 30@3 x 12


Sunday:
**** - Legs Size
Rest Periods: 60 - 90 seconds between sets

Super-Set
HamstringCurls - 5 x 12
LegExtensions - 5 x 12

Super-Set
Leg Press -5 x 12
WalkingLunges - 5 x 10


Super-Set
CableAbductors 3 x 10
CableDeductors - 3 x 10

Glute KickBacks 3 x 12

Donkey CalfRaises - 5 x 12

Super-Set
Seated CalfRaises - 5 x 12
Single LegPress - 5 x 12

Calf Raises- 5 x 12 Toes (In, Out, Straight)



Today?sworkout:

Monday - UpperBody Strength
RestPeriods: 120-180 seconds between sets

Wide GripPull Ups 4 x 10
Bent OverBarbell Row - 170 @ 5 x 6
Narrow GripT-Bar Row 105 @ 3 x 6
StandingOverhead Barbell Press - 65 @ 5 x 6 increased 20 lbs
InclineDumbbell Press - 35?s @ 5 x 6
WeightedBench Dips - 25 @ 3 x 6
EZ Bar SkullCrushers - 65 @ 3 x 6
EZ Bar Bicep Curls - 75 @ 3 x 6

Gear:
Test E 300mg
Deca 200mg
Dbol 50mg

 
Tuesday - Lower BodyStrength
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.
I have heard that deca will increase your hunger. It has not happened yet, but I am only at day20. I am expecting to see more from thedeca between weeks 4-5.
Do you guys think this is a realistic expectation?
I know many people do not see any results from deca beforeweek 6, with NPP I generally would start seeing results at week 4, of coursethat is when coupled with Tren at 500-700 a week. . Other that the ester.

 
I?m just starting week 4 so I am expecting to start seeing results from the deca over the next couple weeks. I?m also on my last 5 days of Dbol so timing is right where it should be.


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So! I did alot of slacking last week. I took offwork Thursday - Sunday. I have not takenmore than a weekend off all year, so it was well deserved. I still hit my workouts, ate excessively but didnot log any of my activities. I am backat it and will continue to log and let you know where I am. Currently I am in week 4 of my 12 weekbulk. I have 4 more days of Dbol@50mg/day and then it will just be Test E and Deca. I fully expect to start seeing some results fromthe Deca over the next 2 weeks so I am completing the Dbol at just the righttime. I am starting to retain a minimal amount ofwater and I have also put on a little fat, I will run a 7 point later this weekto reassess where I am. I have not been doingany cardio because I am trying to conserve every calorie I can for growth.

Today?sworkout:

Monday -Upper Body Strength
RestPeriods: 120-180 seconds between sets

Wide GripPull Ups 5 x 10
Bent OverBarbell Row - 170 @ 5 x 6
Narrow GripT-Bar Row 105 @ 3 x 6
StandingOverhead Barbell Press - 45 @ 5 x 6
InclineDumbbell Press - 35?s @ 5 x 6
WeightedBench Dips - 25 @ 3 x 6
EZ Bar SkullCrushers - 65 @ 3 x 6
EZ Bar Bicep Curls - 75 @ 3 x 6

Current Calories and Macros: 2685 total calories
Carbs: 50
Proteins: 28
Fats: 22
On track andpushing towards the goal.

Gear:
Test E 300mg
Deca 200mg
Dbol 50mg

Still feelingstronger each day and still a little hesitant to push the weight up to far tofast. I have been in a great mood and mysex drive has been through the roof. Ihave had some issues with erections not being as hard and not lasting as longor hitting a soft erection state. Thatreally becomes an issue when the sex drive is elevated. I addressed this issue quickly and easily withViagra, the Quicker Pecker Upper!

 
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A couple of photo updates for week #4. Limited a little because I shot them in my office.


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Total calories today 5241
carbs 46%
Protein 27%
Fats 27%

Today?s workout was lower body strength.
Squats 210@5x6@
Front squat 140@5x6
Dead lifts 120@5x6
Calf raises Standing 210@5x6
Calf raises Seated 90@5x6
Leg curls 65@5x6

Over all good day. Mood has been great, no uncontrollable aggression and tolerateting people?s stupidity fairly well.


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No workouts on Wednesday. I did some stretches and yoga for 45 minutes

Macros: sofar today with 3295 calories
Carb - 51
Protein - 26
Fats - 23

The wife says that she can see some size difference in mybiceps and lats. Maybe I am a little tooself-critical but I do not see it. I seethe increase in fat around my waistline and some decrease in the visibility ofmy abs.
Patience, Hard work and Great Gear will get me where I needto be. Its only week #4.

 
Back/Shoulders Size
Rest Periods: 60 - 90 seconds between sets

Super-Set
Wide GripPull Downs 160@5 x 12
StandingNarrow Grip V-Bar Pull Down 160@5 x 12

ChestSupported Barbell Row - 80@5 x 12

Narrow GripLow Pulley Cable Row - 50@3 x 12

Super-Set
Straight ArmRope Pulldown - 50@3 x 12
BackHyperextensions - 50@3 x 12

DumbbellShoulder Press - 30@5 x 12

DumbbellSide Lat Raise - 30@3 x 12

Standing EZBar Front Lat Raise - 35@3 x 12

Bent OverRear Delt Raise - 30@3 x 12

Super-Set
EZ BarUpright Row 65@3 x 12
Rope Pull toFace - 50@3 x 12


Calories areon track, currently at 3754.
Macros:
Carbs 55
Protein 25
Fats 20

Gear:
EP Test E300 mg
EP Deca 200mg
Dbol 50mg -tomorrow is my last day for dbol

 
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