Push 50's Uncle Z Co-Sponsored Log

[Push50]

Saturday:
Push Day -
Smith Incline BP - 3 sets 10-15 reps 1 short of failure- 110 lbs x10/10/10

DB Shoulder Press - 3 sets 10-15 reps 1 short of failure-30’s

Bent over rear lateral - 2 sets of 15-20 reps to failure 25’s

Tricep Press down - 2 sets of 10-15 reps to failure, 1 cluster set (4 sets of 4 with 5 deep breaths between each set, failure in the fourth set)110lbs

DB Fly - 2 sets of 8-10 reps with 2 count stretch 1 rep short of failure, 1 cluster set of 25’s

DB overhead triceps extension - 2 sets 12-15 reps to failure, focus on the stretch
35lbs

Sunday:

Pull-ups - 3 sets to failure;12,12,12

Seated Incline db curl - 3 sets 15-20 reps to failure 25’sx3x15

Smith Row - 2 sets 10-12 reps 1 rep short of failure-150x2x12

Hyper extension - 3 sets 10-15 reps 1 rep short of failure-25x3x15

DB curl - 2 sets 12-15 reps to failure, 1 cluster set; 30’sx2x20

Monday was a day off. Tanned did some stretches/yoga and 5 minute intervals on inversion table for 15 minutes.

Legs -
Smith Normal Stance Squat - 2 sets 8-12 reps 1 rep short of failure
230x10/12

Stiff leg dead (db's or Smith) - 2 sets 8-12 reps 1 rep short of failure
205x9/8

Walking Lunge - 3 sets 12-15 reps per side to failure -
50lbs

Lying leg curl - 2 sets 8-12 reps 1 rep short of failure, 1 cluster set -
70 lbs x 10/10/4/4/4/4

Abs
Crunches 3 sets to failure
Vaccumms fifteen second hold x 3 minutes

Meals were all identical on workout days and off days later only thing that changed was the post workout meal.

Meal 1 (1 hour pre workout)
12oz Egg Whites
50g cream of rice
1tbsp natural pb

Meal 2 (post workout)
50g protein from Whey
1c rice crispies

Meal 3
6oz Chicken Breast
1c White Rice

Meal 4
6oz Chicken Breast
1c potato
1tbsp extra virgin olive oil
1c broccoli/zucchini

Meal 5
7oz 85/15 ground beef
1c White Rice
1c zucchini
1c broccoli
2tbsp olive oil and vinegar dressing

Gear: on Sunday
Dropped my tren and bold dow to 200/wk and going to push my cycle out to 8-10 more weeks. Ive also dropped the T4 and will pick it back up in a week or two. Also going to take 2 weeks off from the eca stack.
Tren 100mg
Bold 100mg
Test 100mg

Vitamins
Alpha Lipoic Acid 300 mg qd
Cholesterol/Never Pain
Vanadyl Sulfate 10mg/qd
Insulin Resistance Reduction
Lecithin 1200mg/eod
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
NAC 600mg/qod
Milk Thistle 175mg/qod
MACA 500mg/qod
Chromium 500 mcg eod
ASA 81mg qd

Prostate Health
Cran Max 50mg
Lycopene 5mg
Soybean Germ 150mg
Pumpkin Seed Ext. 150mg
Saw Palmetto 500mg

 

[Push50]

This was a good but stressful and hot week. Still pushing forward and working on achieving a better defined physique.

Thursday-Push Day -
Smith Incline BP - 3 sets 10-15 reps 1 short of failure- 110 lbs x10/10/10

DB Shoulder Press - 3 sets 10-15 reps 1 short of failure-30’s

Bent over rear lateral - 2 sets of 15-20 reps to failure 25’s

Tricep Press down - 2 sets of 10-15 reps to failure, 1 cluster set (4 sets of 4 with 5 deep breaths between each set, failure in the fourth set)110lbs

DB Fly - 2 sets of 8-10 reps with 2 count stretch 1 rep short of failure, 1 cluster set of 25’s

DB overhead triceps extension - 2 sets 12-15 reps to failure, focus on the stretch
35lbs

Friday- Pull-ups - 3 sets to failure;12,12,12

Seated Incline db curl - 3 sets 15-20 reps to failure 25’sx3x15

Smith Row - 2 sets 10-12 reps 1 rep short of failure-150x2x12

Hyper extension - 3 sets 10-15 reps 1 rep short of failure-25x3x15

DB curl - 2 sets 12-15 reps to failure, 1 cluster set; 30’sx2x20

Saturday - Off

Sunday- Legs -
Smith Normal Stance Squat - 2 sets 8-12 reps 1 rep short of failure
230x12/12

Stiff leg dead (db's or Smith) - 2 sets 8-12 reps 1 rep short of failure
205x12/12

Walking Lunge - 3 sets 12-15 reps per side to failure -
50lbs

Lying leg curl - 2 sets 8-12 reps 1 rep short of failure, 1 cluster set -
70 lbs x 12/12/4/4/3/3

Abs /done every workout

Crunches 3 sets to failure
Vaccumms fifteen second hold x 3 minutes

Cardio has been increased from 3 to 6 days a week 30 minutes at light intensity.

Diet has been modified slightly.
Dropped cabs at meal 5 on training and non training days and dropped the peanut butter on non training days with Meal 1.

Training days -

Meal 1 (1 hour pre-workout)
12oz Egg Whites
50g cream of rice
1tbsp natural pb

Meal 2 (post workout)
50g protein from Whey
1c Rice based cereal (chex, rice crispies etc)

Meal 3
6oz Chicken Breast
1c White Rice

Meal 4
6oz Chicken Breast
1c potato
1tbsp extra virgin olive oil
1c Greens (broccoli, spinach, green beans, etc)

Meal 5
7oz 85/15 ground beef or Flank/sirloin steak
2c greens
2tbsp olive oil and vinegar dressing


Non Training Days -

Meal 1
12oz Egg Whites
40g cream of rice

Meal 2
6oz Chicken Breast
1c White Rice

Meal 3
50g protein from Whey
2tbsp natural pb

Meal 4
6oz Chicken Breast
1c potato
1c Greens (broccoli, spinach, green beans, etc)

Meal 5
7oz 85/15 ground beef or Flank/sirloin steak
2c greens
2tbsp olive oil and vinegar dressing

Thursday-Push Day -
Smith Incline BP - 3 sets 10-15 reps 1 short of failure- 110 lbs x10/10/10 at nice I can hit 12/12/12 I will bump this up 2.5 lbs an see how it goes.

DB Shoulder Press - 3 sets 10-15 reps 1 short of failure-30’s

Bent over rear lateral - 2 sets of 15-20 reps to failure 25’s

Tricep Press down - 2 sets of 10-15 reps to failure, 1 cluster set (4 sets of 4 with 5 deep breaths between each set, failure in the fourth set)110lbs

DB Fly - 2 sets of 8-10 reps with 2 count stretch 1 rep short of failure, 1 cluster set of 25’s

DB overhead triceps extension - 2 sets 12-15 reps to failure, focus on the stretch
35lbs

Friday- Pull-ups - 3 sets to failure;12,12,12 probably going to add a little weight this week to increase my resistance.

Seated Incline db curl - 3 sets 15-20 reps to failure 25’sx3x15

Smith Row - 2 sets 10-12 reps 1 rep short of failure-150x2x12

Hyper extension - 3 sets 10-15 reps 1 rep short of failure-25x3x15

DB curl - 2 sets 12-15 reps to failure, 1 cluster set; 30’sx2x20

Saturday - Off

Sunday- Legs -
Smith Normal Stance Squat - 2 sets 8-12 reps 1 rep short of failure
230x12/12- going to stay here one more week and then bump up 5-10lbs

Stiff leg dead (db's or Smith) - 2 sets 8-12 reps 1 rep short of failure
205x12/12- going to stay here for another week before increasing my weight by 5-10 lbs

Walking Lunge - 3 sets 12-15 reps per side to failure -
50lbs

Lying leg curl - 2 sets 8-12 reps 1 rep short of failure, 1 cluster set -
70 lbs x 12/12/4/4/3/3

Abs
Crunches 3 sets to failure
Vaccumms fifteen second hold x 3 minutes
Greer:
Tren 200mg/wk
Bold 200mg/wo
Test 200mg/wk
ECA Stack

Vitamins
Alpha Lipoic Acid 300 mg qd
Cholesterol/Never Pain
Vanadyl Sulfate 10mg/qd
Insulin Resistance Reduction
Lecithin 1200mg/eod
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
NAC 600mg/qod
Milk Thistle 175mg/qod
MACA 500mg/qod
Chromium 500 mcg eod
ASA 81mg qd

Prostate Health
Cran Max 50mg
Lycopene 5mg
Soybean Germ 150mg
Pumpkin Seed Ext. 150mg
Saw Palmetto 500mg

Set a goal! Make a plan! Stick to the plan! Reach the goal!

 

[Push50]

Combined push/pull/legs

Good week so far. Feeling good. Feeling strong. A little frustrated with the stubborn fat in my low back and mid section but I’m getting there. Time and patience and do the work.

Sunday - Push Day -
Smith Incline BP - 3 sets 10-15 reps 1 short of failure- 115 lbs x12/12/12

DB Shoulder Press - 3 sets 10-15 reps 1 short of failure-30’sx

Bent over rear lateral - 2 sets of 15-20 reps to failure 25’sx15/15

Tricep Press down - 2 sets of 10-15 reps to failure, 1 cluster set (4 sets of 4 with 5 deep breaths between each set, failure in the fourth set)110lbs15/12/4/4/4/4

DB Fly - 2 sets of 8-10 reps with 2 count stretch 1 rep short of failure, 1 cluster set of 25’s

DB overhead triceps extension - 2 sets 12-15 reps to failure, focus on the stretch
35lbs

Monday - Pull-ups - 3 sets to failure;12,12,12 with 10lbs added

Seated Incline db curl - 3 sets 15-20 reps to failure 25’sx3x15

Smith Row - 2 sets 10-12 reps 1 rep short of failure-160x2x12

Hyper extension - 3 sets 10-15 reps 1 rep short of failure-25x3x15

DB curl - 2 sets 12-15 reps to failure, 1 cluster set; 30’sx2x20

Tuesday - Off

Wednesday - Legs -
Smith Normal Stance Squat - 2 sets 8-12 reps 1 rep short of failure
240x12/12

Stiff leg dead (db's or Smith) - 2 sets 8-12 reps 1 rep short of failure
210x12/12

Walking Lunge - 3 sets 12-15 reps per side to failure -
50lbs

Lying leg curl - 2 sets 8-12 reps 1 rep short of failure, 1 cluster set -
70 lbs x 12/12/4/4/3/3

Abs /done every workout

Inverted Crunches on inversion table. 3 sets to failure
Vaccumms fifteen second hold x 3 minutes

Cardio has been increased from 3 to 6 days a week 30 minutes at light intensity.

Diet has been modified slightly.
Dropped cabs at meal 5 on training and non training days and dropped the peanut butter on non training days with Meal 1.

Training days -

Meal 1 (1 hour pre-workout)
12oz Egg Whites
50g cream of rice
1tbsp natural pb

Meal 2 (post workout)
50g protein from Whey
1c Rice based cereal (chex, rice crispies etc)

Meal 3
6oz Chicken Breast
1c White Rice

Meal 4
6oz Chicken Breast
1c potato
1tbsp extra virgin olive oil
1c Greens broccoli/asparagus

Meal 5
7oz 85/15 ground beef or Flank/sirloin steak
2c Brussel sprouts/green beans/Asparagus
2tbsp olive oil and vinegar dressing


Non Training Days -

Meal 1
12oz Egg Whites
40g cream of rice

Meal 2
6oz Chicken Breast
1c White Rice

Meal 3
50g protein from Whey
2tbsp natural pb

Meal 4
6oz Chicken Breast
1c potato
1c broccoli/asparagus

Meal 5
7oz 85/15 ground beef or Flank/sirloin steak
2c Brussels sprouts
2tbsp olive oil and vinegar dressing

Great:
Tren 200mg/wk
Bold 200mg/wo
Test 200mg/wk
ECA Stack

Vitamins
Alpha Lipoic Acid 300 mg qd
Cholesterol/Never Pain
Vanadyl Sulfate 10mg/qd
Insulin Resistance Reduction
Lecithin 1200mg/eod
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
NAC 600mg/qod
Milk Thistle 175mg/qod
MACA 500mg/qod
Chromium 500 mcg eod
ASA 81mg qd

Prostate Health
Cran Max 50mg
Lycopene 5mg
Soybean Germ 150mg
Pumpkin Seed Ext. 150mg
Saw Palmetto 500mg

Set a goal! Make a plan! Stick to the plan! Reach the goal!

 

[Push50]

So the workouts are staying the same but I will be taking most lifts on push day and some on pull day up again. I’ve been feeling stronger and showing more definition.

Monte is tweaking the diet again.
He has me running a high day and two low days where carbs are pulled back slightly.

Push Day -
Smith Incline BP - 3 sets 10-15 reps 1 short of failure- 120lbs x15/15/15

DB Shoulder Press - 3 sets 10-15 reps 1 short of failure-35’s x10/9/8

Bent over rear lateral - 2 sets of 15-20 reps to failure 30’s x15/15

Tricep Press down - 2 sets of 10-15 reps to failure, 1 cluster set (4 sets of 4 with 5 deep breaths between each set, failure in the fourth set)110lbs15/15/4/4/4/4

DB Fly - 2 sets of 8-10 reps with 2 count stretch 1 rep short of failure, 1 cluster set of 25’s

DB overhead triceps extension - 2 sets 12-15 reps to failure, focus on the stretch
35lbs

Pull Day


Pull-ups - 3 sets to failure;12,12,12 with 10lbs added

Seated Incline db curl - 3 sets 15-20 reps to failure 25’sx3x15

Smith Row - 2 sets 10-12 reps 1 rep short of failure-160x2x12

Hyper extension - 3 sets 10-15 reps 1 rep short of failure-25x3x15

DB curl - 2 sets 12-15 reps to failure, 1 cluster set; 30’sx2x20

Off

Legs -
Smith Normal Stance Squat - 2 sets 8-12 reps 1 rep short of failure
240x12/12

Stiff leg dead (db's or Smith) - 2 sets 8-12 reps 1 rep short of failure
210x12/12

Walking Lunge - 3 sets 12-15 reps per side to failure -
50lbs

Lying leg curl - 2 sets 8-12 reps 1 rep short of failure, 1 cluster set -
70 lbs x 12/12/4/4/3/3

Abs /done every workout

Inverted Crunches on inversion table. 3 sets to failure
Vaccumms fifteen second hold x 3 minutes

Cardio has been increased to 6 days a week 40 minutes at light intensity.

Meals
2 low days, 1 high day, repeat.


High days -

Meal 1
12oz Egg Whites
50g cream of rice
1tbsp natural pb

Meal 2
50g protein from Whey
2 packets oats or 1c regular oats (looking for 40-50g carbs)

Meal 3
6oz Chicken Breast
1c White Rice

Meal 4
6oz Chicken Breast
1c potato
1c Greens (broccoli, spinach, green beans, etc)

Meal 5
7oz 85/15 ground beef or Flank/sirloin steak
2c greens
2tbsp olive oil and vinegar dressing

Low Days -

Meal 1
12oz Egg Whites
40g cream of rice

Meal 2
6oz Chicken Breast
1c White Rice

Meal 3
50g protein from Whey
2tbsp natural pb

Meal 4
6oz Chicken Breast
1c potato
1c Greens (broccoli, spinach, green beans, etc)

Meal 5
7oz 85/15 ground beef or Flank/sirloin steak
2c greens
2tbsp olive oil and vinegar dressing

Gear:
Tren 200mg/wk
Bold 200mg/wo
Test 200mg/wk
ECA Stack

Vitamins
Alpha Lipoic Acid 300 mg qd
Cholesterol/Never Pain
Vanadyl Sulfate 10mg/qd
Insulin Resistance Reduction
Lecithin 1200mg/eod
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
NAC 600mg/qod
Milk Thistle 175mg/qod
MACA 500mg/qod
Chromium 500 mcg eod
ASA 81mg qd

Prostate Health
Cran Max 50mg
Lycopene 5mg
Soybean Germ 150mg
Pumpkin Seed Ext. 150mg
Saw Palmetto 500mg

Set a goal! Make a plan! Stick to the plan! Reach the goal!

 

[Push50]

Updated pics

 

[Push50]

This is just to put the latest pics into perspective. The first row is from March when I first started getting back to where I should be.

 

[Push50]

No changes to current workout or diet at the moment. Still progressing and happy with where I am. I’ve got about 4-6 more weeks to finish this cut and then I’ll start planning for my winter bulking cycle. I’m open to advice and sample cycles that you guys have ran and look forward to your input.

 

[Push50]

-

Pull Day

Pull-ups - 3 sets to failure

Seated Incline db curl - 3 sets 12-15 reps to failure
25x15/15/12

Smith Yates Row (under hand grip, a little more upright) - 2 sets 10-12 reps 1 rep short of failure 140x15/12

DB Incline Bench Row (laying face down on bench with a moderate Incline) - 2 sets 10-12 reps to failure, on second set, 1 drop set to failure 25x12/12–20x25

Hyper extension - 3 sets 10-15 reps 1 rep short of failure

DB pinwheel curl (like a hammer curl but in front of your body) l - 2 sets 12-15 reps to failure, 1 cluster set
25x15/15-4/4/4/4

Cardio - 6*40 light intensity cardio


2 low days, 1 high day, repeat.


High days -

Meal 1
12oz Egg Whites
50g cream of rice
1tbsp natural pb

Meal 2
50g protein from Whey
2 packets oats or 1c regular oats (looking for 40-50g carbs)

Meal 3
6oz Chicken Breast
1c White Rice

Meal 4
6oz Chicken Breast
1c potato
1c Greens (broccoli, spinach, green beans, etc)

Meal 5
7oz 85/15 ground beef or Flank/sirloin steak
2c greens
2tbsp olive oil and vinegar dressing

Low Days -

Meal 1
12oz Egg Whites
40g cream of rice

Meal 2
6oz Chicken Breast
1c White Rice

Meal 3
50g protein from Whey
2tbsp natural pb

Meal 4
6oz Chicken Breast
1c potato
1c Greens (broccoli, spinach, green beans, etc)

Meal 5
7oz 85/15 ground beef or Flank/sirloin steak
2c greens
2tbsp olive oil and vinegar dresses

Gear:
Test 200/wk
Tren 200/wk
Bold 200/wk
Winny 20/ed

ECA Stack
T4 50/day

Feeling good and making great progress. Diet is dialed in and workouts are going well.

 

[Push50]

Still hitting workout and on track with diet. Haven’t been posting much due to work schedule. Working day and night so sleep is suffering a little bit but should slow down a little before our fall push.

 

[Push50]

Hit legs Today.

Smith "Wider" Stance Squat (not crazy wide, just be sure toes are out and your knees are tracking in that path) - 2 sets 8-12 reps 1 rep short of failure 170x hi

Stiff leg dead (db's or Smith) - 2 sets 8-12 reps 1 rep short of failure 150x

Walking Lunge - 3 sets 12-15 reps per side to failure 50x

Lying leg curl - 2 sets 8-12 reps 1 rep short of failure, 1 cluster set
2 low days, 1 high day, repeat.

Abs: Inverted crunches on inversion table
3 sets to failure.


Diet has changed slightly.

I’m still running 1 High day/ 2 low days
The change is an extra cup of rice with first post workout solid meal. Coach says my legs are leaning out to fast and doesn’t want to jeopardize fullness.

Meal 1
12oz Egg Whites
50g cream of rice
1tbsp natural pb

Meal 2
50g protein from Whey
2 packets oats or 1c regular oats (looking for 40-50g carbs)

Meal 3
6oz Chicken Breast
2 c White Rice

Meal 4
6oz Chicken Breast
1c potato
1c Greens (broccoli, spinach, green beans, etc)

Meal 5
7oz 85/15 ground beef
2c greens
2tbsp olive oil and vinegar dressing

 

[OTG85]

Brother your looking and doing awesome

 

[Push50]

Brother your looking and doing awesome

3 months with the right diet, workout. Low does gear and the biggest thing!!! The right Attitude.

Set a goal!
Make a plan!
Follow the plan!
Reach the goal!

Thanks for stopping by my brother. As always I value your response.

 

[Push50]

This is my last week working with Montego1 and I have to say a BIG THANK YOU to him for helping me get back to where I am. He got my workouts and diet dialed in and we made some big changes in my physique along the way. Thank you Monte for helping me in this effort. I hope to work with Monte through the winter and in to the spring while I try to put on some size and the cut once again. Based on the current results I am extremely excited to start the next step in this journey. Thank you all who have followed my log and I hope it wasn’t to boring. I realize that some guys like Max have a way of making these logs more interesting and I will try harder in further logs to make it more interesting. I will be taking final photos on Saturday and I will post up the side by side of where Monte and myself started and where we finished at. Thank you all again for the follow and Monte I look forward to working with you again in the near future.

 

[OTG85]

Awesome log brother as always. YOU never disappoint ever and I'll continue to work with you until you don't want to. Congratulations

 

[Push50]

Awesome log brother as always. YOU never disappoint ever and I'll continue to work with you until you don't want to. Congratulations

Thank you for all your support brother. You and Uncle have never disappointed either. I am always happy to work with you and Uncle.

 

[Push50]

So I’ve been meaning to get my final pics posted but October is my busiest month of the year.
Been staying on track with workouts and diet and thinking that I am going to cut again after I have bloods drawn in November. I don’t want to bulk until I get my BF lower.

Progress pic and then pic from last Sunday.

 

[OTG85]

Very good push. Definitely made a hell of a transition from beginning to end. You should feel pumped and I hope to see more logs.

 

[Push50]

I’ll be back.
I’ve decided I’m going to continue to cut after my physical and labs in November. I’ll most likely log it on here. I want to get my bf down a lot lower before I run a clean bulk and try to get some size.

 

[Push50]

Just wanted to check in. I’m still staying on diet and hitting the gym.
I am currently off all PED’s and have ran the following pct.
Arimidex @0.5 mg/q-2 days for 2 weeks
HGC 500mcg/ 3dqys wk for 3 weeks and feeling great.

Hit chest and triceps today:

- [x] Chest Crush press 60(2@25)5x10
- [ ] incline dumbell press 50(2@25)@5x10
- [x] Inclined Smith BP 110@10/10/10
- [x] Flat bench 150@10/9/8
- [x] JM Press 110@10/10/10
- [x] Cable fly 20@10/10/10/10
- [x] cable cross overs 25@10/10/10/10
- [x] Chest Pullovers 35@10/10/10
- [x] tricep pushdown 110@10/10/10/10
- [x] Chest push down 110@10/10/10/10
- [x] tricep over head extension 65@20/15/10/10/10
- [x] skull crushers 50@10/10/10/10
- [x] Dips body weight 3@6/6/6
- [x] Chest dips weighted with 13 lbs chain

 

[Push50]

My modified cables to expand the use of my rack. I was mostly looking for a way to hit rear delt flies. It’s working good and because of the prefab holes for the self spotter I can now utilize multiple heights

 

[Push50]

So I’ve got some of my labs back but not all of the which is curious!

SHBG is on the lower end at 38
IGF1 is on the lower end at 66

Total test = 66
Free test = 1.78
Bioavailability = 13

That’s with a good post cycle for 6 weeks. Now I remember why I never come off test. Well I still think it’s good to see where you are naturally at least once in a while.

Waiting on cbc results and metabolic panel to see where everything else is before I get too crazy.

Going to jump back on test at 200-400 a week and run Ostarine at 20-25 a day through December the I’ll see where I go from there.

 

[Push50]

Started a new log in the sponsored and unsponsored logs forum. Hope you guys will continue to follow.