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Push50

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Get Shredded!
Just a quick introduction.I am 55 y/o at 5?6? 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 x?s 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 4?so Leg Liftso Oblique Cruncho Scissorso Side Plank w/Hip Flexo Wood Choppers
 

Push50

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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 4?sLeg 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)
 

Push50

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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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1cda7110777e4caad05a8b2fc25d144c.jpg

Weight is steadily climbing. First week from 172.2 - 178.6


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Push50

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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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Push50

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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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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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Push50

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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?
b0534e2587c5bec7b6bf4d1b2a3c96d6.jpg



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Push50

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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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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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Push50

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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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Push50

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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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Push50

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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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Push50

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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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Push50

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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
d1fca9ea8a032210d16cc48648cdbf32.jpg

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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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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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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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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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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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Push50

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Get Shredded!
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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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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Push50

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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:

ccaf554ea18d758dd5de7a78937d13b5.jpg



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Push50

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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.
bd31d5845778b0837ee23df88d3f08b0.jpg



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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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Push50

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


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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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Push50

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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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