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  1. #16
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    Thursday - Quads, Hamstrings, Calves

    Barbell Squat - 170@ 4x10
    Standing Calf Raise -130@ 4x10
    *1Leg Curls -75@ 4x10
    *1Leg Extension - 75@ 4x10
    Dumbbell Lunge - 4 sets of 20
    Straight Leg Deads - 80@ 4x10


    Top photo is from March 31st bottom was this morning. I started restricting calories and carbs on the first and have lost appx 5 lbs. I’ll be doing calipers this week end and start monitoring weekly along with military tape test. Current not calories around 1800. Running 35 protein 15 carb and 50 fats. Fats are mostly from nuts and avocado and the occasional peanut butter.


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  2. #17
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    Friday - Biceps, Triceps, Forearms
    BIICEPS
    Dumbbell Hammer-sloweccentric 35@4x10
    Rope Hammer-hold peak every rep 30@4x10
    Cable Reverse Curl- forearms parrelle to floor hold peak slow eccentric 50@4x10
    Dumbbell Hammer seated hold peak25@4x10
    Zotman Curl 25 @4x10
    EZ bar revers w/ normal tempo 65@4x10
    Dumbbell reverse seated slow eccentric
    Hammer Curl 35@4x10
    Incline Curls - 25’s@4x10
    Forced Rep Preacher Curls -50@ 4 sets to failure
    TRICEPS
    Longl Head
    Closed bench 80@4x10
    Skull Crushers 45@4x10
    Kickbacks 25@4x10

    Lateral Head
    rope push down -rope apart pronated 70@4x10
    Diamond push-up 4x20

    Medical head
    Rope push down l down- supinated 50@4x10
    Underhanded Bench 70@4x10

    Incline Crunches - 4 sets of 15 reps
    Seated Leg Pull-Ins - 4 sets of 15 reps
    Twists -5@20x10 High/Low pulley
    Rocky 4’s - 4x7
    Wood Choppers- 15@4x10

    Ran my tape and calipers this morning. I’ll get those numbers out by Monday.


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  3. #18
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    Getting started on meal prep for next week.
    Rotisserie Chicken with Old Bay seasoning. I’ll be steaming zucchini, yellow squash and asparagus as well.


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  4. #19
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    Monday - Chest, Triceps and Abs
    Flat Bench - 10x10x100
    Incline Bench Press - 10x10x80
    Decline Dumbbell Press - 10x10x60
    Flat Flye Press
    cable flies 10x10x20
    Cable Crossovers 10x10x20

    TRICEPS
    Longl Head
    Closed bench 10x10x80
    Skull Crushers10x10x35
    Kickbacks10x10x30’s

    Lateral Head
    rope push down -rope apart pronated 10x10x70
    Diamond push-up 10x10

    Medical head
    Rope push down- supinated 10x10x45
    Underhanded Bench 10x10x80

    Incline Crunches - 2 sets of 15 reps
    Seated Leg Pull-Ins - 2 sets of 15 reps
    Twists -5x20x10 High/Low
    Rocky 4’s - 4x5
    Wood Choppers- 3x10x15


    Work Meals:

    3 eggs
    Avocado
    2 tbls pick

    3 oz rotisserie chicken
    5oz mixed squash

    25 GM protein shake with 2 tbls Metamucil
    10 almonds

    3 cups lettuce
    2 oz rotisserie chicken
    2 tbls Olive Garden lie dressing

    This will put me at 1107 calories and macros at:
    53-Fats
    31-Protein
    16-Carbs

    Still have dinner


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  5. #20
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    Quote Originally Posted by Push50 View Post


    Getting started on meal prep for next week.
    Rotisserie Chicken with Old Bay seasoning. I’ll be steaming zucchini, yellow squash and asparagus as well.


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    gnammy :
    You can't have my body, but I'll tell you where to find all my tools ->
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  6. #21
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    Tuesday - Back, Biceps
    Barbell Rows - 10x10x130
    Barbell Reverse Rows - 10x10x130
    Seated Rows 10x10x90
    Seated Good Mornings -10x10x55
    Reverse Dumbbell Rows - 10x10x35
    Front Pull-Downs - 10x10x150 each wide grip, closed grip, reverse grip reverse closed grip
    BIICEPS
    Dumbbell Hammer-sloweccentric 10x10x25
    Rope Hammer-hold peak every rep 10x10x30
    Cable Reverse Curl- forearms parrelle to floor hold peak slow eccentric 10x10x50
    Dumbbell Hammer seated hold peak 10x10x25
    Zotman Curl 10x10x20
    EZ bar revers w/ normal tempo 10x10x60
    Dumbbell reverse seated slow eccentric 10x10x20
    Incline Curls - 10x10x20
    Forced Rep Preacher Curls -10x50 to failure

    Meals are pretty much the same as yesterday.

    Macros still right around
    Protein-35
    Carbs-15
    Fats-50
    Total calories yesterday were at 1597

    Vitamins:
    E- 180 mg qd
    Potassium - 99mg qd
    B-12- 1000mg qd
    Magnesium- 400mg qd
    CQ10- 100mg qd
    Omega 3,6,9-1600mg qd
    Calcium- 600mg eod
    Vit.C-500mg eod
    Vit. D3-500IU-qd

    Bumped
    test @ 750/wk
    Tren @ 600/wk
    Winny @30/day

    Feeling good. No sides other the increased aggression but that is usually worked out in the gym. Sex drive is through the roof.


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  7. #22
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    Thursday - Quads, Hamstrings, Calves

    Barbell Squat - 170@10x10
    Standing Calf Raise -130@10x10
    *1Leg Curls -75@10x10
    *1Leg Extension - 75@10x10
    Dumbbell Lunge - 4 sets of 20
    Straight Leg Deads - 80@5x10



    Friday - Biceps, Triceps, Forearms
    BIICEPS
    Dumbbell Hammer-sloweccentric 35@4x
    Rope Hammer-hold peak every rep 30@4x10
    Cable Reverse Curl- forearms parrelle to floor hold peak slow eccentric 50@4x10
    Dumbbell Hammer seated hold peak25@4x10
    Zotman Curl 25 @4x10
    EZ bar revers w/ normal tempo 65@4x10
    Dumbbell reverse seated slow eccentric
    Incline Curls - 25’s@4x10
    Forced Rep Preacher Curls -50@ 4 sets to failure
    TRICEPS
    Longl Head
    Closed bench 80@4x10
    Skull Crushers 45@4x10
    Kickbacks 25@4x10

    Lateral Head
    rope push down -rope apart pronated 70@4x10
    Diamond push-up 4x20

    Medical head
    Rope push down l down- supinated 50@4x10
    Underhanded Bench 70@4x10

    Incline Crunches - 4 sets

    Meals have still been running about the same. Around 1500 calories with macros eat:
    55-fats
    30-protein
    15-carbs
    With the calorie deficit my total protein is intake is right around 137 gms.
    So that puts me about 1.75gms/kg.

    Should I bump this up to 2+GM/kg?

    I is sally try to run 2-2.5 when I am trying to gain, do I need to run about the same when cutting??
    Any and all positive input is greatly appreciated. And negative input is tolerated as long as it is constructive.

    Thanks guys.


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  8. #23
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    Today hot chest and triceps.

    Monday - Chest, Triceps and Abs
    Flat Bench - 10x10x100
    Incline Bench Press - 10x10x80
    Decline Dumbbell Press - 10x10x60
    Flat Flye Press
    cable flies 10x10x20
    Cable Crossovers 10x10x20

    TRICEPS
    Longl Head
    Closed bench 10x10x80
    Skull Crushers10x10x35
    Kickbacks10x10x30’s

    Lateral Head
    rope push down -rope apart pronated 10x10x70
    Diamond push-up 10x10

    Medical head
    Rope push down- supinated 10x10x45
    Underhanded Bench 10x10x80

    Incline Crunches - 2 sets of 15 reps
    Seated Leg Pull-Ins - 2 sets of 15 reps
    Twists -5x20x10 High/Low
    Rocky 4’s - 4x5
    Wood Choppers- 3x10x15
    Changing up the diet a little. Target macros:
    Protein-50
    Fats-30
    Carbs-20

    I’ll post my body fat as soon as I get calculations ran.

    Photo update:




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  9. #24
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    So I ran 7 point and military tape as well as used my smart scale and they are all in agreement.

    7 point-16.4
    MT-16

    When I started I was at:
    7 point-24.6
    MT-24

    I think the 7 point is a little more accurate since it evaluates multiple areas but very similar results.


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  10. #25
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    Tuesday - Back, Biceps
    Barbell Rows - 10x10x130
    Barbell Reverse Rows - 10x10x130
    Seated Rows 10x10x90
    Seated Good Mornings -10x10x55
    Reverse Dumbbell Rows - 10x10x35
    Front Pull-Downs - 10x10x150 each wide grip, closed grip, reverse grip reverse closed grip
    BIICEPS
    Dumbbell Hammer-sloweccentric 10x10x25
    Rope Hammer-hold peak every rep 10x10x30
    Cable Reverse Curl- forearms parrelle to floor hold peak slow eccentric 10x10x50
    Dumbbell Hammer seated hold peak 10x10x25
    Zotman Curl 10x10x20
    EZ bar revers w/ normal tempo 10x10x60
    Dumbbell reverse seated slow eccentric 10x10x20
    Incline Curls - 10x10x20
    Forced Rep Preacher Curls -10x50 to failure


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  11. #26
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    Macros for yesterday:
    Protein - 56
    Fats - 28
    Carbs - 16

    That set my protein at 142 gm. That’s just kinder 2gm/kg at 1.8. I’ll continue to run right around here until I see a need for change.


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  12. #27
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    So today I only got in cardio so I’ll make up leg day on Saturday. Had to be at a job at 5 and couldn’t bring myself to get up at 12:30
    Getting a good workout at work thought. Lifting and pushing multiple wheel barrows of concrete. A lot of running up and down stairs so I feel like I’ve actually hit legs already. Fitbit says I’ve hit 15,000 steps already and climbed 15 flights of stairs.
    Current macros:
    Protein-40
    Fats-40
    Carbs-20
    Protein is a little high at 2.3gm/kg but not too high.


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  13. #28
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    This is my typical breakfast.
    Grits, 2-3 eggs, avocado and a protein shake.


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  14. #29
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    Push 50's Uncle Z Co-Sponsored Log

    Monday - Chest, Triceps and Abs
    Flat Bench - 5x20x100
    Incline Bench Press - 5x20x80
    Decline Dumbbell Press - 5x20x60
    Flat Flye Press 5x20x70
    cable flies 5x20x25
    Cable Crossovers 5x20x25

    TRICEPS
    Longl Head
    Closed bench 12,10,8,8x80
    Skull Crushers12,10,8,8x35
    Kickbacks 12,10,8,9x30’s

    Lateral Head
    rope push down -rope apart pronated 12,10,8,8x70
    Diamond push-up 10x10

    Medical head
    Rope push down- supinated 12,10,8,8x45
    Underhanded Bench 12,10,8,8x80

    Incline Crunches - 2 sets of 15 reps
    Seated Leg Pull-Ins - 2 sets of 15 reps
    Twists -5x20x10 High/Low
    Rocky 4’s - 4x5
    Wood Choppers- 3x10x15

    Feeling a little blahhhh! Got a COVID vaccine and it’s just making me feel kinda run down.

    Gona keep plugging away. I’ll get over it.


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    Last edited by Push50; 04-27-2021 at 12:57 AM.

  15. #30
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    Today hit back and biceps. Changes it up a little. Dropped the reps down and increased the weight a little.

    Tuesday - Back, Biceps
    Barbell Rows - 12,10,8,8x150
    Barbell Reverse Rows - 12,10,8,8
    Seated Good Mornings -12,10,8,8x55
    Reverse Dumbbell Rows - 12,10,8,8x35
    Front Pull-Downs - 12,10,8,8x160 each wide grip, closed grip, reverse grip reverse closed grip
    BIICEPS
    Dumbbell Hammer-sloweccentric 12,10,8,8x25
    Rope Hammer-hold peak every rep 12,10,8,8x50
    Cable Reverse Curl- forearms parrelle to floor hold peak slow eccentric 10x10x50
    Dumbbell Hammer seated hold peak 12,10,8,8x25
    Zotman Curl 12,10,8,8x25
    EZ bar revers w/ normal tempo 12,10,8,8x60
    Dumbbell reverse seated slow eccentric 12,10,8,8x20
    Incline Curls - 12,10,8,8x20
    Forced Rep Preacher Curls -10x50 to failure


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