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  1. #91
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    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

  2. #92
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    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!

  3. #93
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    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!

  4. #94
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    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!

  5. #95
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    Updated pics

  6. #96
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    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.

  7. #97
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    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.

  8. #98
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    -

    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.

  9. #99
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    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.

  10. #100
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    Push 50's Uncle Z Co-Sponsored Log

    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

  11. #101
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    Brother your looking and doing awesome
    -All of my posts are for entertainment purposes only, & not to be taken seriously
    -All content posted is nothing more than a comical skit, & a joke
    http://www.unclez.ru

  12. #102
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    Quote Originally Posted by OTG85 View Post
    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.

  13. #103
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    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.

  14. #104
    GearedTheFuckUp
    OTG85's Avatar


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    Awesome log brother as always. YOU never disappoint ever and I'll continue to work with you until you don't want to. Congratulations
    -All of my posts are for entertainment purposes only, & not to be taken seriously
    -All content posted is nothing more than a comical skit, & a joke
    http://www.unclez.ru

  15. #105
    Registered User
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    Quote Originally Posted by OTG85 View Post
    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.

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