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Push50

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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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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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Push50

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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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Push50

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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.
a049563df58b3537824f57a15966e238.jpg



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Push50

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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 35?s@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 12,10,8,9x30?sLateral 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 4?s - 4x5Wood Choppers- 3x10x15Cardio - Treadmill 6%@3MPH for 20 minutes, 10%@3.5mph for 40 Minutes
 
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Push50

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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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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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8fe4a99949d5d27954293e4db5459704.jpg

db935f595b1449f17df6b1e82bcb3a3d.jpg

A couple leg pics


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Push50

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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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Push50

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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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Push50

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Get Shredded!
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

52bd2edcde90c4dfedf9448c9d7f71fe.jpg



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b33b041aeccd1def43174f1fca77d110.jpg

Current macros for the day


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Push50

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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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Push50

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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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Push50

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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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Push50

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So for the next six weeks I am going to drop down and only run Sust@ 250/wk along with my daily vitamins as follows:

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
Milk Thistle
Liver cleanse.

After the six week break I will start the last 12 weeks of my cycle which will include:
Ostarine
Tren E
Boldenone
Possibly t3,T4,Clen and ECA rotation.
I will be working with Montego1 on diet, workout and the like to try and hit the goals I need to hit. I can do a lot on my own but as I get older I the I need to switch it up a little and get a little direction form another source. Looking forward to working with Monte.

I’ll still be posting over the next six weeks while I prepare my self mentally and physically for what is coming up. The hope is to continue dropping some body fat and start out in six weeks around 12-15% max.


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Push50

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Monday - Chest
Flat Bench - 120@12,10,8,8
Incline Bench Press - 70@12,10,8,8
Decline Press - 70@12,10,8,8
Dumbbell Press 35@12,10,8,8
cable flies 25@2,10,8,8
Cable Crossovers 25@12,10,8,8

Breakfast
3 eggs, grits an avocado

50 Protein shake with almond milk

Lunch
2 cups mixed green w/ ham, tomato, cucumber, onion and porcini

Dinner will be lean roast with baby potatoes.


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Push50

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Treadmill 30 minutes 6%@3.5
1 hour 10%@3.5


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Push50

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Tuesday - Back/Traps
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
Shrugs Up/Back 80@12,10,8,8
High Row 65@12,10,8,8

Cardio
Treadmill 30 min/6%@3- 60 min/0%@4


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Push50

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Only got cardio in today. Got called in to work.
Treadmill
20 minutes 6%@3.5
20 minutes 10%@4.5
20 minutes 10%@3.5
10 minutes 0% @2.5

Will try to hit bis/tris tonight.


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Push50

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So yesterday was another long days at work. Tis the season.
Since my workouts have been getting a little shorter I have been increasing my weight a little. But I do a lot of lifting in the lab and out in the field. So it’s all good.

Diet is a little off! Just not eating very much. Still hitting breakfast every day a snack of meat and cheese and dinner. Total calories! I I’m around 1200-1500 my protein is just running a little low. If this keeps up I will have to start incorporating protein shakes again.

Running 250/wk Sust.

Every day
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
Milk Thistle
Liver cleanse.

BIICEPS
Dumbbell Hammer-sloweccentric 12,10,8,8x35
Rope Hammer-hold peak every rep 12,10,8,8x50
Dumbbell Hammer seated hold peak 12,10,8,8x30
Zotman Curl 12,10,8,8x30
EZ bar and ide grip w/ normal tempo 12,10,8,8x65
Incline Curls - 12,10,8,8x30
Preacher Curls -12,10,8,8x65

TRICEPS
Closed bench 12,10,8,8x80
rope push down -rope apart pronated 12,10,8,8x70
Rope push down- supinated 12,10,8,8x70
Underhanded Bench 12,10,8,8x80


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Are you still using getting benefits from Omega 3,6,9 I switched to MSM and using 2000mg Omega 3 your thoughts.
 

Push50

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Are you still using getting benefits from Omega 3,6,9 I switched to MSM and using 2000mg Omega 3 your thoughts.

I’ve never used the MSM. I occasionally use krill oil but what I’ve found helps my cholesterol the best is eating more avocados and using olive oil and Metamucil.


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Push50

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So time I’m the gym seems to be getting shorter thanks to the workload. But it’s all good. I’m still getting things done. As I drop a few exercises I am increasing my weight so still seeing progress.

BIICEPS
Dumbbell Hammer-sloweccentric 12,10,8,8x35
Rope Hammer-hold peak every rep 12,10,8,8x50
Dumbbell Hammer seated hold peak 12,10,8,8x30
Zotman Curl 12,10,8,8x30
EZ bar and ide grip w/ normal tempo 12,10,8,8x85
TRICEPS
Closed bench 12,10,8,8x90
rope push down -rope apart pronated 12,10,8,8x110
Rope push down- supinated 12,10,8,8x70
Underhanded Bench 12,10,8,8x90

eb4c20f09e1f23f81e00f4d10b69e145.jpg

ed3f58c00bfbb46bd18262711b7eecf7.jpg



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Push50

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4b1a7b0512641fea79489ac6492544d0.jpg

c7f9a20268e04a22b40a2432f5100e37.jpg

Veins are starting to be more prominent.
Currently running on 250/week sust.
Diet could be better work sometimes gets in the way. Not that I’m eating bad just not enough of the correct macros.


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Push50

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Just trying to get the bf down a little more before I start working with Montego1. Currently about 15%. I’d like to get down to about 10-12 before I start hitting it again but with all the travel and family stuff over the next 5 weeks I’ll just have to see where I am.

Hit chest today

Bench 170@12,10,10,8
Reverse grip 170@12,10,10,8
Declined 110@12,10,10,8
Inclined 125@12,10,10,8
High cables 25@12,12,10,10
Low cables 25@12,12,10,10

Feeling good. Even at only 250/week sust sex drive is in overdrive. Mental acuity is great and attitude is very good. No anger issues or other sides. In a good spot right now and looking forward to the start of my new trading in 5 weeks.


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Push50

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Last two day at work have been brutal. Put in 36 hours in two days so workouts were none existent. Put out over 11,000 cubic yards of concrete on the 26th. That’s a lot of mud and a company record. Just relieved that we done currently do that every day. I’d have no life.
Still running 250 sust a week. Trip planned for Memorial Day then one week back at work before two week vacation. Will be maintaining workouts and sust through the two weeks and the week of June 27th I’ll start my training with Monte and see where it takes me.


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Push50

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So today hit cardio
30 min at 3.5mph@6%
45 min at 3.8mph@10%

Shoulder press 70@10,10,8,8
Front raises 30’s @10,10,8,8

Sprung a leak in my downstairs shower Spent the next hour fixing it and cleaning up water.

Sust@125mg left delt slin pin


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Push50

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Today hit cardio, biceps and triceps.

BIICEPS
Dumbbell Hammer-sloweccentric 12,10,8,8x35
Rope Hammer-hold peak every rep 12,10,8,8x50
Dumbbell Hammer seated hold peak 12,10,8,8x30
Zotman Curl 12,10,8,8x30
EZ bar and ide grip w/ normal tempo 12,10,8,8x85
TRICEPS
Closed bench 12,10,8,8x90
rope push down -rope apart pronated 12,10,8,8x110
Rope push down- supinated 12,10,8,8x70
Underhanded Bench 12,10,8,8x90
 

Push50

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So just be n hitting a little cardio and trying to maintain until I restart my cycle on the 27th. Took the grandson catfish’s get. His first time. He caught a 4.6 lb and a 6.8 lb cat. I helped him reel in the 6.8.
7ab6780921b0e3380fd0cbf3877dad29.jpg
 
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