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Push 50's Uncle Z Co-Sponsored Log

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  1. #31
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    Wednesday - Shoulders, Traps, Abs, Obliques
    Shoulder press - 35@ 12,10,8,8
    Side Lateral Raises - 15@12,10,8,8
    Front Lateral Raises - 15@12,10,8,8
    Leaning Cable raises - 15@12,10,8,8
    Upright Rows - 65@12,10,8,8
    Shoulder Shrugs - up-80@12,10,8,8
    Back-80@12,10,8,8
    Leg Raises - 2 sets of 25reps
    Rocky 4’s 5 sets 7
    knee raise with twist on power tower 4x20
    Cable twists - 30@4x20
    Wood Choppers - ez bar- 4x20 each side

    All in all a good workout. Still feeling elevated with a positive outlook. Aggression is still there but controlled. Sex drive is still through the roof.
    Macros were off slightly today
    Protein-35
    Fats -45
    Carbs at -20


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  2. #32
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    Thursday - Quads, Hamstrings, Calves

    Barbell Squat - 170@10x10
    Standing Calf Raise -170@12,10,8,8
    *1Leg Curls -75@12,10,8,8
    *1Leg Extension - 75@12,10,8,8
    Dumbbell Lunge - 4 sets of 20
    Straight Leg Deads - 80@12,10,8,8
    1 hour treadmill 6% for 20 mins @3 mph and 10% for 40 mins @3.5mph.

    Macros are off a little today. Running 50% fats 27% protein and 23% carbs. So my carbs are a little high and protein is low. Just been a busy day at work.


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  3. #33
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    Friday - Biceps, Triceps, Forearms
    BIICEPS
    Dumbbell Hammer-sloweccentric 35@12,10,8,8
    Rope Hammer-hold peak every rep 90@12,10,8,8
    Cable Reverse Curl- forearms parrelle to floor hold peak slow eccentric 70@12,10,8,8
    Dumbbell Hammer seated hold peak 30@12,10,8,8
    Zotman Curl 30@12,10,8,8
    EZ bar revers w/ normal tempo 65@12,10,8,8
    Dumbbell reverse seated slow eccentric 20@5x10
    Incline Curls - 25’s@12,10,8,8
    Forced Rep Preacher Curls -50@ 4 sets to failure

    TRICEPS
    Longl Head
    Closed bench 120@12,10,8,8
    Skull Crushers 65@12,10,8,8
    Kickbacks 35@12,10,8,8

    Lateral Head
    rope push down -rope apart pronated 70@12,10,8,8
    Diamond push-up 4x20

    Medical head
    Rope push down l down- supinated 50@12,10,8,8
    Underhanded Bench 120@12,10,8,8

    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

    Ruining a little shy on calories currently but I’ll make those up at dinner. Current macros:
    Fats-43%
    Protein-48%
    Carbs-9%

    Still feeling great and good demeanor. High level of aggression at times but still controllable. I just don’t tolerate “STUPID” very well. And in the industry that I’m in it seems to run rampant.

    Have a great weekend.


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  4. #34
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    I take weekends off from workout because this time of year I’m always busy in the yard.
    The wife and I do massages and cupping to prep for the week ahead as well as meal prep. Growing some asparagus, Brussels sprout, tomatoes, pepper onions and broccoli in my garden. So I stay busy on weekends.



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  5. #35
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    Monday - Chest, Triceps and AbsFlat Bench - 150@12,10,8,8Incline Bench Press - 85@12,10,8,8Decline Dumbbell Press - 85@12,10,8,8Flat Flye Press 35s@12,10,8,8cable flies 35@12,10,8,8Cable Crossovers 35@12,10,8,8TRICEPSLongl HeadClosed bench 12,10,8,8x80Skull Crushers12,10,8,8x35Kickbacks 12,10,8,9x30sLateral Head rope push down -rope apart pronated 12,10,8,8x70Diamond push-up 10x10Medical headRope push down- supinated 12,10,8,8x45Underhanded Bench 12,10,8,8x80Incline Crunches - 2 sets of 15 repsSeated Leg Pull-Ins - 2 sets of 15 repsTwists -5x20x10 High/Low Rocky 4s - 4x5Wood Choppers- 3x10x15Cardio - Treadmill 6%@3MPH for 20 minutes, 10%@3.5mph for 40 Minutes
    Last edited by Push50; 05-03-2021 at 08:22 AM.

  6. #36
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    I’m going to adjust my cycle and add a couple items. So the next 12 weeks will look like this:
    Sust 500 wks 1-12@500wk
    Tren E-wks 1-12@ 500wk
    Bold -wks 3-12@500wk
    Winny- wks 1-6@30mg/day
    Ostarine wks 7-12@20mg/day
    ECA stack/Clen,T3,T4 2 on 2 off rotation

    Going to get back where I should be for damn sure. I’ll get new measurements( military tape, 7 point and Smart scale at some point this week and have them posted with updated pics by next Monday.


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  7. #37
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    Tuesday - Back, Biceps
    Barbell Rows - 12,10,8,8x150
    Barbell Reverse Rows - 12,10,8,8x150
    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 12,10,8,8x35
    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 12,10,8,8x30
    Zotman Curl 12,10,8,8x30
    EZ bar revers w/ normal tempo 12,10,8,8x65
    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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  8. #38
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    A couple leg pics


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  9. #39
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    Went up a little on my weight today.
    Wednesday - Shoulders, Traps, Abs, Obliques
    Shoulder barbell press - 95@ 12,10,8,8
    Lat Pushdown -70@12,10,8,8
    Side Lateral Raises - 20@12,10,8,8
    Front Lateral Raises - 45@12,10,8,8
    Leaning Cable raises - 20@12,10,8,8
    Upright Rows - 95@12,10,8,8
    Shoulder Shrugs - up-95@12,10,8,8
    Back-95@12,10,8,8
    Leg Raises - 2 sets of 25reps
    Rocky 4’s 5 sets 7
    knee raise with twist on power tower 4x20
    Cable twists - 30@4x20
    Wood Choppers - ez bar- 4x20 each side


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  10. #40
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    Supposed to hit legs today but had to be at work at 3am. We will see how i feel after an 18+ hour day and that will determine if I hit legs tonight. But 18 hours on various job sites walking in gravel, going up and down 6-8 flights of stairs numerous times and climbing up and down ladder may constitute a leg work out.

    Have a great day.


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  11. #41
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    BIICEPS
    Dumbbell Hammer-sloweccentric 35@12,10,8,8
    Rope Hammer-hold peak every rep 45@12,10,8,8
    Dumbbell Hammer seated hold peak 35@12,10,8,8
    Zotman Curl 30@12,10,8,8
    cable revers curl w/ normal tempo 90@12,10,8,8

    TRICEPS
    Kickbacks 35@12,10,8,8
    rope push down -rope apart pronated 90@12,10,8,8
    cable push down - supinated 90@l12,10,8,8




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  12. #42
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    Current macros for the day


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  13. #43
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    Feeling crappy today. I gave on and let them poison me with the COVID vaccine for what it’s worth.
    Hopefully get to feeling better in a couple days. Still hit some chest and triceps today along with an hour on the treadmill.

    Flat Bench - 3x6x225
    Incline Bench Press - 12,10,8,6x80
    Decline Dumbbell Press - 12,10,8,8@35
    Closed bench 12,10,8,8x80
    Skull Crushers12,10,8,8x35
    Kickbacks 12,10,8,9x30’s
    rope push down -rope apart pronated 12,10,8,8x70
    Underhanded Bench 12,10,8,8x80

    Typical breakfast:
    Bowl of grits, two eggs and an avocado
    Lunch:
    3 cups lettuce, 1 tomato, 1/4 cucumber with 1oz cubes ham and Olive Garden lite Italian dressing.
    Snack:
    2oz cheese with 2 oz garlic roast beef.


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  14. #44
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    Feeling better today. Better energy levels a little head ache but still hittin it.

    Wednesday - Shoulders, Traps, Abs, Obliques
    Shoulder barbell press - 95@ 12,10,8,8
    Lat Pushdown -70@12,10,8,8
    Side Lateral Raises - 20@12,10,8,8
    Front Lateral Raises - 45@12,10,8,8
    Leaning Cable raises - 20@12,10,8,8
    Upright Rows - 95@12,10,8,8
    Shoulder Shrugs - up-95@12,10,8,8
    Back-95@12,10,8,8
    Leg Raises - 2 sets of 25reps
    Rocky 4’s 5 sets 7
    knee raise with twist on power tower 4x20
    Cable twists - 30@4x20
    Wood Choppers - ez bar- 4x20 each side


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  15. #45
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    Thursday - Quads, Hamstrings, Calves

    Barbell Squat - 170@10x10
    Standing Calf Raise -170@12,10,8,8
    *1Leg Curls -75@12,10,8,8
    *1Leg Extension - 75@12,10,8,8
    Dumbbell Lunge - 4 sets of 20
    Straight Leg Deads - 80@12,10,8,8
    1 hour treadmill @ 6% @3 mph and 40 mins @10% @3.5mph.


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