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Push 50's Uncle Z Co-Sponsored Log

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  1. #1
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    Push 50's Uncle Z Co-Sponsored Log

    Just a quick introduction.I am 55 y/o at 56 and weigh in at 176 lbs.I have been lifting for the better part of 11 years... I run a very clean diet most of the year and even in the months that my diet is not as clean; I still strive to eat healthy. At the age of 48, I entered my first amateur bodybuilding competition and have competed in two others since then. This was a bucket list item and I have not decided if I will compete again, however, I still run a good cycle every year or so and maintain a healthy life style so that if I decide to I am ready. When I am not on a cycle, I run my own TRT which includes 100-200 mg/Test /wk, This make post cycle a breeze.My diet typically consists of Chicken, Turkey, Fish, Shrimp and Ground Beef or Steak (lean, broccoli, asparagus, Brussel sprouts, green beans, salad and very few carbs unless I am bulking. My meals are dependent on whether I am cutting or bulking and the main fluctuation is the volume that I take in and the reduction of carbs when I am cutting. The first four weeks of this cycle, I will be trying to gain as much mass as I can so I will be running the following macros:Protein - 25%Carbs - 25%Fats - 50%Starting week 4 I will be going full keto and my macros will be running something like this:Protein - 25%Carbs - 5%Fats - 70%Target for my total calories per day are going to be around3200 - 3600 for the first 4 weeks and then I will run a caloric deficit at 1800 calories. GEAR:Tren A 75mg/day e3d - 225mg/wk. - weeks 1-5Anadrol 50-75 mg/day - weeks 1-5/6Sust 500 - 250mg/2 xs wk. - weeks 1-20Tren E 200 mg/wk. - weeks 5 - 20Winstrol 30-50md/day - weeks 14-20Clen - 2wks/on - 2 wk. off weeks 14-15/18-19T3 - 50mcday - weeks 14-20For the first 4 weeks, I will be running an am/pm split workout-Mon./Tue./Thur./Fri.- Wen I will work out only in the am. No workouts on Saturday & Sundays.Monday AMAll lifts at 12, 10, 8, 8Cardio- Treadmill 30 minutes-6%@3.5 mph Legs, Calves, Butto Squatso Front Squatso Extensionso Standing Curlso Lying Curlso Dead Liftso Calf Raises Standing(toes in, out, straight)o Calf Raises Seated(toes in, out, straight)o Walking Lungeso Straight Leg Deadso Donkey Kickso Step-Upso Cable Hip (Ad/Abductions)Monday PMCardio- Treadmill 30-45 minutes-8%@3mph/Heavy Bag 5 minutes 45 seconds on/15 off Shoulders, Biceps, Forearms and Abs.o Supermano Arnold Presso Military Press Front Backo Front raiseso Side Raiseso Lat Pushdownso Seated Lat raiseso Preacher Curlso Hammer Curlso 1 Arm Curls Fronto Reverse Pulldowns(negatives)o Incline Curlso Concentration Curlso Reverse EZ Bar Curlso Wrist Curlso Wrist Extensionso Wrist Rotationso Cable Cruncho Half Ball Cruncho Rocky 4so Leg Liftso Oblique Cruncho Scissorso Side Plank w/Hip Flexo Wood Choppers

  2. #2
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    So far calories have been on track. 3218 consumed yesterday with macros at : Protein - 27% Fats-50% Carbs - 23%.Mondays starting weight at 172.2 and today I am at 175.4. Unless I gain at least 10 lbs. I only consider it fluctuations of water and so forth. Current body fat at 23-25%Tuesday AMBack, TrapsBarbell RowsBarbell Reverse RowsHigh RowBarbell ShrugsPull Downs(Wide Grip)Pull Downs(Closed Grip)Rope to NeckCable RowsT-Bar RowsReverse Pulldowns(Wide Grip)Reverse Pulldowns(Closed Grip)Tuesday PMChest, Triceps and AbsBench PressInclined DeclinedFlatFliesInclined DeclinedHigh Cables Overhead ExtensionsEZ BarSkull CrushersRope PulldownsTricep Push DownsClosed BenchReverse Preacher CurlCable Curls(Negatives)Cable CrunchHalf Ball CrunchRocky 4sLeg LiftsOblique CrunchScissorsSide Plank w/Hip FlexWood ChoppersWednesday AMLegs, Calves, ButtSquatsFront SquatsExtensionsStanding CurlsLying CurlsDead LiftsCalf Raises Standing(toes in, out, straight)Calf Raises Seated(toes in, out, straight)Walking LungesStraight Leg DeadsDonkey KicksStep-UpsCable Hip (Ad/Abductions)

  3. #3
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    It’s been a long week at work. Still getting my workouts in. First week with Tren A , sust and A-50. The injections are smooth and without any pip. Moods been great but I can tell that my aggression level has increase some because I am getting a little short tempered. Libido has had a little increase but figure that it will really jump up on wells 3-4. No current changes in strength. I am lifting a little HeAvier but I feel like that is just the ambition side of it and wanting to see the increase. Sleeping great. But who wouldn’t. I get up at 2 hit my first workout, eat by 6 and off to work. Get home at 5:30-6 eat and hot second workout. Tv or do something with the wife for an hour or so and the lights out.

    But I feel great and can not wait for everything to kick in.


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    Todays workoutSquatFront SquateExtentionsStanding CurlsLying CurlsDead LiftsCalf Raises (Toes in, out, straight)Step upsCardio is only a 30 minute walk at 3 % since I an currently trying to gain. I don't want to burn to many calories.

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    Weight is steadily climbing. First week from 172.2 - 178.6


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    Monday PM workout

    Superman
    Arnold Press
    Front Raises
    Lat Pushdowns
    Preacher curls
    Hammer curls
    Wrist curls and rotations
    Cable crunch
    Rocky 4’s
    Oblique crunch
    Wood choppers


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    Didn’t get my workouts logged yesterday.
    Am was back and traps
    Pm was chest tris and abs.

    Calories are still right around 3200 but macros were a little off yesterday.
    Carb-35, protein-30 and fats-35. Just a crazy busy day at work.
    Even on days I’m in the lab all day it can go nuts.

    Today going to hit legs once again.
    Squats
    Front squat
    Extensions
    Curls- lying, standing
    Lunges
    Romanian Squat
    Dead lift
    Toe raises- in,out,straight
    Donkey kicks
    Step ups
    Hip ab/adduction

    Have a great day.


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  8. #8
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    Thursday AM workout

    Barbell rows
    Barbell reverse rows
    High row
    Shrugs: up/back
    Pull downs: wide/closed
    Reverse pull does: wide/closed
    Good mornings
    Roman Chair

    Cardio 30 minutes just to warm up.


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  9. #9
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    So I have hit a point where my weight is fluxing up and down by about 2 lbs. Just back and forth. I’m maintaining the 6 lbs I add initially but now I have quit going. My intake has been between 3200-3500 calories a day and moderately high fat. My thought is that with doing 2 a day workouts I’m just burning a lot more than I’m taking in. I’m about at my limit for eating. I feel like that’s all I do all day long. Get done with one meal and start another so really adding calories I don’t think will work. I do have some mass gainer 1340 and I’m going to try to run it for 6-10 days and see if that will help. Problem I’ve had in the past with mass gainers is they make me feel full a loooonnngg time. I’m only trying to get a few more ponds packed on over the next 2 weeks before I ramp things up reduce the calories and start cutting.
    What are you guys thoughts on it?


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  10. #10
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    Had a few discussions with max, thank you max. I am going to drop the 2 a days and for the next 2 was just hit the gym mon, we’d, Friday and incorporate a mass gainer shake once a day. See if this helps me pack on a couple more pounds before I start cutting.
    Thanks again max for the insight.


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  11. #11
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    Monday workout
    Upper Body

    Pull up 4x10
    Bar bell row 5x10
    Tbar row narrow grip 5x10
    Over head press 5x10
    Inclined bench 5x10
    Weighted dips 4x10
    Ez bar skulls 5x10
    Ez bar curls 5x10

    Current gear:
    Test sust 500/wk
    Tren Ace 300/wk
    Anadrol 75mg qd

    No sides, but since I’ve bumped the Tren and anadrol I have definitely seen an increase in aggressiveness but still controlled. It’s kind of like a Walter Mitty moment where you visualize ripping someone’s head off and shitting down their neck. But then look at them smile and say have a good day.
    Libido is definitely up as well. The wife says I have to be easy because “hulk smash” works on some things but not on the kitty.

    Calories are around 3800 -4000 at the moment and I have cut out all cardio for the next 2 weeks to reduce the amount I am burning. I did remeasured biceps this morning and I have gained 0.5” in two weeks so even though I have only gained about 6-7 lbs it is reassuring that I might be doing something right.

    I’m just ready to get to the cutting portion of this cycle. I always perform better at a cut then I do bulking. That’s probably why I never competed in the middle weights. I always came in in the lightweight after my cut. Generally I would start around the 170-178 range and come in at 153 after my cut. I guess it was better to drop to the top of a weight class instead of coming in on the bottoms of one.

    Tomorrow is lower body and Friday will be back and chest.


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  12. #12
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    Hot lower body today.

    Squats 5x6@170
    Front squats 5x6@80
    Dead lift 5x6@120
    Leg curls 5x6@60
    Extensions 5x6@60
    Toe raises 5x6@130

    Calories are running a little short so far today thanks to getting stuck on a job site. About 2500 right now. Having homemade beef stew and biscuits for dinner so that will help get me up some. I’ll weigh in tomorrow and see where I’m at.


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  13. #13
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    Fri

    Today’s work out.

    Still not doing cardio in the hope of burning less calories.

    Pull Downs- wide/v-grip 5x6
    Seated Rows 5x6
    Hyper extensions 5x10-body weight
    Front raises 5x6
    EZ Bar Lat Raise 5x6
    Kickbacks 5x6
    Seated Delt Raise5x6

    Chest Press 5x6
    Butterflies 5x6
    Cable Crossovers 5x6
    Narrow Grip Bench 5x6
    Preacher Curls 5x6
    Over head extensions 5x6
    Hammer Curls 5x6

    Today caloric intake was at 3680 but I still have a few hours before I hit the sack.

    Did tape measurements today. I’ve gained 1/2” on Biceps and at neck, 1/4” in the chest and I have dropped 1.5” in the waist.
    Weighed in today at 179.2, up from 172.2 when I started 3 weeks ago. So I am currently up by 7 lbs. with the increased size in the biceps,chest and neck and the 1.5” drop at he waist I must admit I’m a getting a little giddy.


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  14. #14
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    Hit upper body again today.

    Not sure how the day will go. Feeling a little nauseated since I got up this morning. Got my shake down and kept it down but not feeling hungry at all. Going to have to push through and eat pretty soon and see if I keep it down.

    Pull up 4x10
    Bar bell row 5x10
    Tbar row narrow grip 5x10
    Over head press 5x10
    Inclined bench 5x10
    Weighted dips 4x10
    Ez bar skulls 5x10
    Ez bar curls 5x10

    Weight is still right at 179.4 so still some very slight gains as long as I don’t drop it today.


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  15. #15
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    So I’m winding down the bulking side of this cycle. I’m currently at 179.8 lbs , up from 172.2. Incrqs do Biceps by 0.75” and still at -1.5” at the waist. It’s been a number of year since I benched anything heavy. In 2016 I tore my right supraspinatus completelythtew and my subscapularus 3/4 of the way. So since then I’ve been nervous about anything heavier tha 100# and just started doing higher reps. Today was the dat. I did 110# and was feeling good so I put on 225# and hit 10 reps. It went well so I hit 2 more sets of 10 and 2 sets of 8. It was awesome getting back to that.
    Over the next couple days I’ll post my gear, workouts and meal plan for the cut portion of my cycle. Still a little on the fence on whether I’m going to push this out to 15 was or run 10-12 wks. And whether or not I’ll add you n mast during the last 6 wks or so.

    Anyway. Have a great day guys.


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