Push50's Uncle Z Sponsored 12 week Bulking Log

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  1. #1
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    Push50's Uncle Z Sponsored 12 week Bulking Log

    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.



  2. #2
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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.
    Last edited by Push50; 11-01-2018 at 12:57 PM.

  3. #3
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    Beginning photos:



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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


  5. #5
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    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.

  7. #7
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    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

  8. #8
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    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.
    Last edited by Push50; 11-05-2018 at 10:21 AM.

  9. #9
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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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  10. #10
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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.


  11. #11
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    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.


  12. #12
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    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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  13. #13
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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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  14. #14
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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..

  15. #15
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    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..






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