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Push50's Uncle Z Sponsored 12 week Bulking Log

Push50

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Week 1 & 4 side by side. I am seeing a little size increase in my biceps and a little more fullness in my shoulders. Definitely a decrease in the visibility of my abs.


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Push50

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Chest/Arms Size
Rest Periods: 60 - 90 seconds between sets

Super-Set
Flat Crush Press 30@3 x 12
Inclined Flies 15@ 3 x 12

Inclined Bench - 100@5 x 12

Cable Crossovers - 30@3 x 12

Closed Grip Bench - 100@3 x 12

Seated EZ Bar Overhead Tricep Extensions - 45@3 x 12

Single Arm Cable Press downs 50@3 x 12

Preacher Curls - 65@3 x 12

Standing Alternating Hammer Curls - 30@3 x 12

High Pulley Single Arm Bicep Curls - 30@3 x 12

I am not sure what the difference is today, but the pumps that I am having in my biceps is absolutely insane. I even get pumps when I am talking on my phone. Today was my last day of Dbol, I?ve had some pumps during workouts but nothing like this. Over the past week, I have been a little on edge due to work and I have noticed that I am a little bit more aggressive, even during sex. The wife is not complaining though and I have not ripped anyone?s head off at work, Yet!

TotalCalories so far today = 3790
Carbs - 44
Protein - 27
Fats - 29

This week I have been consistent with my caloric intake, with the exception of Monday. Monday I fell short by about 1200 calories.Overall, it has been a good week and hopefully the weekend will even be better.
 
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Push50

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Legs / Size

Superset
Leg Extensions 70@5x12
Hamstring Curls 70@5x12

Superset
Leg Press 180@5x12
Walking lunges 35x10

Adductors/Deductors 20@5x10
Glute kick backs 20@5x10
Donkey Calf Raises -wife@5x10

Have not tracked my meals or calories today. I feel a little guilty about it but I think my mind needed a break.




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Derek Wilson

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No workouts on Wednesday. I did some stretches and yoga for 45 minutes

Macros: sofar today with 3295 calories
Carb - 51
Protein - 26
Fats - 23

The wife says that she can see some size difference in mybiceps and lats. Maybe I am a little tooself-critical but I do not see it.I seethe increase in fat around my waistline and some decrease in the visibility ofmy abs.
Patience, Hard work and Great Gear will get me where I needto be. Its only week #4.

This is just awesome! yoga is always a great deal. I am doing this always....
 

Push50

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So! Sundaywas massages, yoga and relaxing with the wife.


Today?sworkout:

Monday -Upper Body Strength
RestPeriods: 120-180 seconds between sets

Wide GripPull Ups 6 x 10
Bent OverBarbell Row - 170 @ 5 x 6
Narrow GripT-Bar Row 105 @ 3 x 6
StandingOverhead Barbell Press - 45 @ 5 x 6
InclineDumbbell Press - 35?s @ 5 x 6
WeightedBench Dips - 25 @ 3 x 6
EZ Bar SkullCrushers - 75 @ 3 x 6
EZ Bar Bicep Curls - 75 @ 3 x 6

Current Calories and Macros: 4040 total calories
Carbs: 58
Proteins: 22
Fats: 20

Gear:
Test E 300mg
Deca 200mg

BecauseMontego1 called me out on my diet, I am reevaluating it to determine where Ishould be.
So I spent Sunday afternoon doing meal prep just like I would for a cut, with theexception that I don?t generally incorporate carbs this high on a cut. I usually utilize fats for energy and carbsfor growth.Does anyone feel that mythinking on this is off?

Meals preppedare as follow:

Meal 1
2 packets Cream of Wheat
2 tbls. I can't believe it?s not butter

Meal 2
Bulk 1340 1/2 serving
1 scoop Whey
1/2 scoop Casein
1.5 cupswhole milk
1 cup broccoli

Meal 3
7 ozboneless skinless chicken breast
1.5 cupswild rice
1/4 cup homemadeMushroom Gravy

Meal 4
Bulk 1340 ? serving
1 scoop Whey
1/2 scoop Casein
1.5 cupswhole milk
1/2 cup carrots
 
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Push50

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Meals:
Beef chili verde with Potatoes

Chicken breast with wild rice and mushroom gravy

Ground Beef 90/10 with mashed potatoes

Green Beans and rice

These will be used in conjunction with my mass gainer and breakfast.
Breakfast will berry from oatmeal, cream of wheat to eggs/egg whites hash browns and ham.

f848f21c8d612d5395940d975ffc4a09.jpg

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Push50

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Made a few changes to the diet on Tuesday.

Meal 1(Pre-Workout)
2 packetsOatmeal
1 ScoopCasein Protein
2 TblsNatural PB

Meal 2(Post Workout)
3 Extra LgEggs
3 Egg Whites
2 oz Ham

Meal 3
Ground Beef 90/10 - 5.5 oz
Mashed Potatoes
Broccoli .5 cup
Carrots .5 cup

Meal 4
Ground Turkey 93/7- 6 oz
Green Beans1 cup
White Rice -1.5 cups

Meal 5
2 Tostadas (Beef,Bean, Lettuce, Tomatoes, Cheese and Queso)

Meal 6
1 Scoop Casein

I think I mightkeep the mass gainer in my diet just to get an additional 7-800 calories ontr5aining days. I have cut milk from mydiet and will focus on carbs more on training days.

TotalCalories: 2638
Macros:
Carbs - 36%
Fats - 34%
Proteins - 30%

This is still a work in progress.

Tuesdays Workout as follows:
Lower Body Strength
Rest Periods: 120-180seconds between sets
Squats - 220@5 x 6
Front Squats - 170@3 x 6
Deadlifts - 175@5 x 6
Lying Leg Curls - 70@3 x 6
Seated Calf Raises - 105@3 x 6 w/toes (In, Out, Straight)
Standing Calf Raises - 220@5 x 6 w/toes (In, Out, Straight)
No gear today.

No workouts on Wednesday. I did some stretches and yoga for 45 minutes.
Cardio 30 minutes on treadmill: 3.5mph at 8%
 

Push50

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Back/Shoulders Size
Rest Periods: 60 - 90 seconds between sets

Super-Set - increased by 10 lbs
Wide GripPull Downs 170@5 x 12
StandingNarrow Grip V-Bar Pull Down 170@5 x 12

ChestSupported Barbell Row - 100@5 x 12 - increased by 20 lbs

Narrow GripLow Pulley Cable Row - 70@3 x 12 - increased by 20 lbs

Super-Set
Straight ArmRope Pulldown - 70@3 x 12 increased by 20 lbs
BackHyperextensions - 50@3 x 12

DumbbellShoulder Press - 30@5 x 12

DumbbellSide Lat Raise - 30@3 x 12

Standing EZBar Front Lat Raise - 35@3 x 12

Bent OverRear Delt Raise - 30@3 x 12

Super-Set
EZ BarUpright Row 65@3 x 12
Rope Pull toFace - 50@3 x 12


Calories,currently at 1828.
Macros:
Carbs 30
Protein 28
Fats 42

Gear:
EP Test E300 mg
EP Deca 200mg

 

Push50

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Chest/Arms Size
Rest Periods: 60 - 90 seconds between sets

Super-Set
Flat CrushPress 30@3 x 12
InclinedFlies 15@ 3 x 12

InclinedBench - 100@5 x 12

CableCrossovers - 30@3 x 12

Closed GripBench - 100@3 x 12

Seated EZBar Overhead Tricep Extensions - 45@3 x 12

Single ArmCable Press downs 50@3 x 12

PreacherCurls - 65@3 x 12

StandingAlternating Hammer Curls - 30@3 x 12

High PulleySingle Arm Bicep Curls - 30@3 x 12

So far todayhas been a good day. Work is slowingdown a little and I am starting to see some light at the end of thetunnel. I feel good. No bloat now and I am trying to keep the dieton track. Had a few times where my BPwas slightly elevated but that seem to have resolved itself. I contribute most of it to stressors at work.


TotalCalories so far today = 1800
Carbs - 34
Protein - 35
Fats - 31

 

Push50

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So! Sundaywas massages, yoga and relaxing with the wife.

Today?sworkout:

Monday -Upper Body Strength
RestPeriods: 120-180 seconds between sets

Wide GripPull Ups 6 x 12
Bent OverBarbell Row - 170 @ 5 x 6
Narrow GripT-Bar Row 105 @ 3 x 6
StandingOverhead Barbell Press - 45 @ 5 x 6
InclineDumbbell Press - 35?s @ 5 x 6
WeightedBench Dips - 25 @ 3 x 6
EZ Bar SkullCrushers - 75 @ 3 x 6
EZ Bar Bicep Curls - 75 @ 3 x 6
Meal 1
1 Scoop Whey
? ScoopCasein
2 servings Creamof Wheat
2 tblsNatural PB

Meal 2
3 ex. lgEggs
3 egg whites
6 oz steak

Meal 3
6 oz ChickenBreast
? cupMushroom Gravy
1-1/2 cups WildRice

Meal 4
6 oz ChickenBreast
2 cups Broccoli

Current Calories and Macros: 1963 total calories
Carbs: 31
Proteins: 45
Fats: 24

Gear:
Test E 300mg
Deca 200mg
Stillfeeling good. No mental meltdowns, noout of control aggression. The aggressionis maintained in the gym where it should be. Sex drive is through the roof and stamina is right there as well. Great sense of wellbeing and lifeoutlook.


 

Push50

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Get Shredded!
Still making changes to the diet.

Meal 1(Pre-Workout)
2 packetsOatmeal
1/2 ScoopCasein Protein
1scoopo Isopure
2 TblsNatural PB

Meal 2(Post Workout)
3 Extra LgEggs
3 Egg Whites
6 oz steak

Meal 3
2 ScoopsIsopure Protein
8 almonds

TotalCalories: 1449
Macros:
Carbs - 19%
Fats -31%
Proteins - 50%

This is still a work in progress.

Tuesdays Workout as follows:
Lower Body Strength
Rest Periods: 120-180seconds between sets
Squats - 220@5 x 6
Front Squats - 170@3 x 6
Deadlifts - 175@5 x 6
Lying Leg Curls - 70@3 x 6
Seated Calf Raises - 105@3 x 6 w/toes (In, Out, Straight)
Standing Calf Raises - 220@5 x 6 w/toes (In, Out, Straight)
No gear today.


 

Push50

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No workouts on Wednesday. I did some stretches and yoga for 45 minutes and then hit the treadmillfor 30 minutes at 3.5 mph/8% incline.
Macros:
Carb - 5
Protein - 60
Fats - 35

Still tryingto dial in the diet. Calories arerunning a little lower than I would like but carbs are coming down and proteinsare coming up. I am currently in week 6so I am expecting to start seeing some changes over the next couple week andwill try to keep the calories up with a focus on the proteins since decaincreases protein synthesis and promotes nitrogen retention. I have not seen very much water retentionyet, though I notice some occasionally due to some increases in blood pressureand headaches. This minimal water retention,I mitigate through utilizing coffee, the caffeine, as a diuretic. This relieves the headaches and brings myblood pressure back within normal ranges.

 

Push50

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Back/Shoulders Size
Rest Periods: 60 - 90 seconds between sets

Super-Set - increased by 10 lbs
Wide GripPull Downs 170@5 x 12
StandingNarrow Grip V-Bar Pull Down 170@5 x 12

ChestSupported Barbell Row - 100@5 x 12 - increased by 20 lbs

Narrow GripLow Pulley Cable Row - 70@3 x 12 - increased by 20 lbs

Super-Set
Straight ArmRope Pulldown - 70@3 x 12 increased by 20 lbs
BackHyperextensions - 50@3 x 12

DumbbellShoulder Press - 30@5 x 12

DumbbellSide Lat Raise - 30@3 x 12

Standing EZBar Front Lat Raise - 35@3 x 12

Bent OverRear Delt Raise - 30@3 x 12

Super-Set
EZ BarUpright Row 65@3 x 12
Rope Pull toFace - 50@3 x 12


Calories,currently at 1430
Macros:
Carbs 18
Protein 45
Fats 37

Pre-workoutMeal
2 servingsOatmeal
2 tblsNatural PB
1 scoopCasein

PostWorkout Meal
3 Extra LgEgg
3 Egg Whites
6 oz Steak

Meal 3
ProteinShake
18 almonds


Gear:
EP Test E300 mg
EP Deca 200mg

 

Push50

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Chest/Arms Size
Rest Periods: 60 - 90 seconds between sets

Super-Set
Flat CrushPress 35@4x 12 increase of 5 lbs.
InclinedFlies 15@ 3 x 12

InclinedBench - 100@5 x 12

CableCrossovers - 30@3 x 12

Closed GripBench - 100@3 x 12

Seated EZBar Overhead Tricep Extensions - 65@4 x 12 increase of 20lbs.

Single ArmCable Press downs 50@3 x 12

PreacherCurls - 65@3 x 12

StandingAlternating Hammer Curls - 30@3 x 12

High PulleySingle Arm Bicep Curls - 30@3 x 12

Stillfeeling good.

Only issuethat I am currently dealing with is that my sex drive is in overdrive. It has not been unusual for me to try an beintimate with the wife at least 3-4 times a day, but, she is starting to feel wipedout. I try to be understanding but sometimes it is just pure animal instinct that?sdriving me. I am sure that it is the EP Test E at 600mg/week. I amtrying to focus some of that energy in the gym but it seems like the harder Ipush in the gym the stronger the sex drive gets.


TotalCalories so far today = 1090
Carbs - 18
Protein - 48
Fats - 34

Pre-WorkoutMeal
2 servings Oatmeal
1 ScoopCasein
2 tbls PB


Post WorkoutMeal
3 extralarge eggs
3 egg whites
6 oz steak

Meal 3
ProteinShake 0 carb 50gm protein
18 almonds

 

Push50

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Monday -Upper Body Strength
RestPeriods: 120-180 seconds between sets

Wide GripPull Ups 6 x 12
Bent OverBarbell Row - 170 @ 5 x 6
Narrow GripT-Bar Row 105 @ 3 x 6
StandingOverhead Barbell Press - 45 @ 5 x 6
InclineDumbbell Press - 35?s @ 5 x 6
WeightedBench Dips - 25 @ 3 x 6
EZ Bar SkullCrushers - 75 @ 3 x 6
EZ Bar Bicep Curls - 75 @ 3 x 6
Meal 1
1 Scoop Whey
1/2 Scoop Casein
2 servings Oatmeal
2 tbls NaturalPB

Meal 2
3 ex. lgEggs
3 egg whites
4 oz ham steak

Meal 3
6 oz ChickenBreast
1 cupsaffron rice
1/2 cup corn


Current Calories and Macros: 1292 total calories
Carbs: 28
Proteins: 34
Fats: 38

Gear:
Test E 300mg
Deca 200mg
 

Push50

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Still making changes to the diet.

Meal 1(Pre-Workout)
2 packets Creamof Wheat
1/2 ScoopCasein Protein
1 scoopIsopure
2 TblsNatural PB

Meal 2(Post Workout)
3 Extra LgEggs
4 Egg Whites
6 oz steak

Meal 3
2 ScoopsIsopure Protein
18 almonds

TotalCalories: 1439
Macros:
Carbs - 16%
Fats -35%
Proteins - 49%


Tuesdays Workout as follows:
Lower Body Strength
Rest Periods: 120-180seconds between sets
Squats - 220@5 x 6
Front Squats - 170@3 x 6
Deadlifts - 175@5 x 6
Lying Leg Curls - 70@3 x 6
Seated Calf Raises - 105@3 x 6 w/toes (In, Out, Straight)
Standing Calf Raises - 220@5 x 6 w/toes (In, Out, Straight)
No gear today.

No workouts on Wednesday. I did some stretches and yoga for 45 minutes and then hit the treadmillfor 30 minutes at 3.5 mph/8% incline.

 

Push50

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Last 3 days have been chaos. I was supposed to start my vacation today but ended up working. Now vacation starts and I will catch up on the log tomorrow.


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Push50

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So!!! The last few days of the past week were total chaostrying to get ready and leave for vacation. Sometimes it is a bitch being the boss. Now that everything is squared away, I know that I have the right peoplefor the job and I will not have to worry about anything while I am gone.
I have not been satisfied with my workout routine soI am going to amp it up. I feel like I have been wasting time and pussy footingmy workout. This was a suggested routinefrom another member, a good and simple workout, but it just is not for me. I think I became a little complacent and reluctantto change just because of the extra, all be it little, amount of work involvedwith establishing another routine.
Here is my Monday workout, and I must admit, I am hurtinglike a little bitch right now. I musthave done something right in the change up.

Diet is pretty much the same. I am not focusing on the calories as much asthe consistency. I know that my caloriesare lower than where I had expected to see them but if I can garner positive results,where I am at then that is all I am after.
Pre-workout
2 packets oatmeal
.5 scoop casein
1 scoop whey

Post Workout
6 oz steak
3 eggs
3 egg whites

Meal 3
4 oz pork loin
1-1/2 cups saffron rice

Meal 5
50gm Isopure Protein
18 almonds

Meal 6
Turkey Meat Balls (Not eaten yet so I do not knowwhat sides my wife is making)



Monday
Shoulders, Biceps,Forearms, Abs. & Oblique?s

  • Shoulders:
    • Superman - 35@10x10
    • Arnold Press - 30@10x10
    • Military Press
      • Front - 60@10x10
      • Back - 60@10x10
    • Front raises - 15@10x10
    • Side Raises - 15@10x10
    • Lat Pushdowns - 50@10x10
    • Seated Lat raises - 15@10x10
  • Biceps:
    • Preacher Curls - 30@10x10
    • Hammer Curls - 30@10x10
    • 1 Arm Curls Front - 30@10x10
    • Reverse Pulldowns w/(Negatives) - 50@10x10
    • Incline Curls - 30@10x10
    • Concentration Curls - 30@10x10
    • Reverse EZ Bar Curls - N/A
    • Wrist Curls - 10@10x10
    • Wrist Extensions - 10@10x10
    • Wrist Rotations - 10@10x10
  • Abs/Oblique?s:
    • Cable Crunch - 50@10x10
    • Half Ball Crunch - 50 each side
    • Rocky 4's - 5x8
    • Leg Lifts - 30@30seconds
    • Oblique Crunch - 30 each side
    • Scissors 100
    • Side Plank w/Hip Flex - N/A
    • Wood Choppers - 15@5x10 each side
 

Push50

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Tuesday
With it being Christmas meals are obviously a little a skew. The rest of today's meals will be Italian Christmas Dinner:
Spaghetti with (beef) MeatSauce
Shrimp Alfredo
Chicken Alfredo
Fried Ravioli (Spinachand Ricotta)
Garlic & Cheese SourDough Bread
Salad
Cheese Cake
Cup Cakes

Pre-Workout
Cream of Wheat
0.5 scoops Casein
1 Scoop Isopure
0.5 cup milk

Post Workout
3 eggs
3 egg whites
2 White Toast
2 tbls PB


Chest, Triceps

  • Chest:
    • Bench Press
      • Inclined 85@10x10
      • Declined 85@10x10
      • Flat 85@10x10
    • Flies
      • Inclined 15@10x10
      • Declined 15@10x10
      • Flat 15@10x10
    • High Cables 30@10x10
    • Cable Cross-Overs 30@10x10
  • Triceps:
    • Overhead Extensions
      • Single 35@10x10
      • EZ Bar 50@10x10
    • Skull Crushers 50@10x10
    • Rope Pulldowns 70@10x10
    • Tricep Push Downs 70@10x10
    • Closed Bench 85@10x10
    • Reverse Preacher Curl 50@10x10
    • Reverse E-Z Bar w/(Negatives) 50@10x10
 

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Wednesday

Wednesday?s workout is the same as Mondays. Diet today was leftover Shrimp Alfredo, Spaghettiand cheesy garlic bread. One more day ofleftovers and then back on diet. No Gear today.
Shoulders, Biceps,Forearms, Abs. & Oblique?s

  • Shoulders:
    • Superman - 35@10x10
    • Arnold Press - 30@10x10
    • Military Press
      • Front - 60@10x10
      • Back - 60@10x10
    • Front raises - 15@10x10
    • Side Raises - 15@10x10
    • Lat Pushdowns - 50@10x10
    • Seated Lat raises - 15@10x10
  • Biceps:
    • Preacher Curls - 30@10x10
    • Hammer Curls - 30@10x10
    • 1 Arm Curls Front - 30@10x10
    • Reverse Pulldowns w/(Negatives) - 50@10x10
    • Incline Curls - 30@10x10
    • Concentration Curls - 30@10x10
    • Reverse EZ Bar Curls - N/A
    • Wrist Curls - 10@10x10
    • Wrist Extensions - 10@10x10
    • Wrist Rotations - 10@10x10
  • Abs/Oblique?s:
    • Cable Crunch - 50@10x10
    • Half Ball Crunch - 50 each side
    • Rocky 4?s - 5x8
    • Leg Lifts - 30@30seconds
    • Oblique Crunch - 30 each side
    • Scissors 100
    • Side Plank w/Hip Flex - N/A
    • Wood Choppers - 15@5x10 each side
 

Push50

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Diet is getting back on schedule.
Pre-Workout
2 packets Cream of Wheat
0.5 scoop casein
1 scoop Isopure
2 tbls. PB

PostWorkout
3 eggs
3 egg whites
5 oz sirloin

Meal 3
Protein Shake
18 almonds
Friday
Legs, Calves, Butt

    • Squats 170@10x10
    • Front Squats 100@10x10
    • Extensions 50@10x10
    • Standing Curls25@10x10
    • Lying Curls 65@10x10
    • Calf Raises Standing(toes in, out, straight)170@10x10 each direction
    • Calf Raises Seated(toes in, out, straight)50@10x10 each direction
    • Walking Lunges 35@5
    • Straight Leg Deads 60@10x10
    • Donkey Kicks 5sx20
    • Step-Ups 5x20
    • Cable Hip (Ad/Abductions) 20@10x10

 

Push50

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Missed a few days of posting. Been on vacation and the wife has had me hopping. I will post today?s meals and workouts later.


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Diet is getting back on track and the wife is letting me slow downa little so that I can get on the computer. I am ready to go back to work so that I can get some rest. HAHA! ~!
Seriously, I have enjoyed the downtime with my wife and daughterbut it is time to tighten everything up and start busting it again.

Thursday
Pre-Workout
2 packets oatmeal
0.5 scoop casein
1 scoop Isopure
2 tbls. PB

PostWorkout
3 eggs
3 egg whites
5 oz ham steak

Meal 3
Protein Shake
18 almonds

Meal 4
8 oz chicken breast
2cup green beans
1 cup potatoes boiled

Meal 5
Protein Shake
18 almonds


  • Triceps:
    • Overhead Extensions
      • Single - 30@10x10
      • 2 Hand - 35@10x0
      • EZ Bar - 65@10x10
    • Skull Crushers - 65@10x10
    • Rope Pulldowns - 70@10x10
    • Tricep Push Downs - 70@10x0
    • Closed Bench - 100@10x10
    • Reverse Preacher Curl - 65@10x10
    • Reverse E-Z Bar w/(Negatives) - 45@10x10
  • Abs/Oblique?s:
    • Cable Crunch 50@5x20
    • Half Ball Crunch 25@25x20
    • Rocky 4?s 5x10
    • Leg Lifts 10x20
    • Oblique Crunch 10x20
    • Scissors 10x20
    • Side Plank w/Hip Flex 10x20
    • Wood Choppers 35@50x10
Friday
Pre-Workout
2 packets Cream of Wheat
0.5 scoop casein
1 scoop Isopure
2 tbls. PB

PostWorkout
3 eggs
3 egg whites
5 oz sirloin

Meal 3
Protein Shake
18 almonds

Meal 4
8 oz sirloin
2cup broccoli
1 cup potatoes boiled

Meal 5
Protein Shake
18 almonds

Legs, Calves, Butt

    • Squats 170@10x10
    • Front Squats 100@10x10
    • Extensions 50@10x10
    • Standing Curls25@10x10
    • Lying Curls 65@10x10
    • Calf Raises Standing(toes in, out, straight)170@10x10 each direction
    • Calf Raises Seated(toes in, out, straight)50@10x10 each direction
    • Walking Lunges 35@5
    • Straight Leg Deads 60@10x10
    • Donkey Kicks 5sx20
    • Step-Ups 5x20
    • Cable Hip (Ad/Abductions) 20@10x10
      Saturday
      Pre-Workout
      2 packets oatmeal
      0.5 scoop casein
      1 scoop Isopure
      2 tbls. PB

      PostWorkout
      4 eggs
      5 oz sirloin
      1 cup potatoes

      Meal 3
      Protein Shake
      18 almonds

      Meal 4
      8 oz chicken breast
      2cup green beans
      1 cup potatoes boiled

      Meal 5
      Protein Shake
      18 almonds
      Upper Back, Lower Back, Traps

  • Upper Back
    • Pull Ups - 10x10
    • Wide Grip Pull Downs - 140@10x10
    • Bent over Barbell Row - 100@10x10
    • T-Bar Row - 90@10x10
    • Closed Grip Pull Downs - 140@10x10
    • Dumbbell Pullovers - 35@10x10
  • Lower Back:
    • Reverse Grip Lat Pull downs - 140@10x10
    • Closed Grip Rows - 90@10x10
    • Dead Lifts - 100@10x10
    • Good Mornings65@10x10

  • Traps:
    • Shrugs (Barbell)170@10x10
    • Reverse Shrugs (Barbell)170@10x10
    • High Row65@10x10
 

Montego

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Getting dialed in!
 

Push50

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Monday

Pre-workout
2 packets oatmeal
? scoop casein
1 scoop whey

Post Workout
6 oz steak
2 eggs
5 egg whites

Meal 3
1 scoop Isopure
1 scoop Casein
5 egg whites
1 cup oats

Meal 4
6 oz chicken breast
1 cup Brussel sprouts
1 cup stuffing

Meal 5
1 Scoop Ispopure
1 Scoop Casein
18 Almonds


Meal 6
TBD

Monday
Shoulders, Biceps,Forearms, Abs. & Oblique?s

  • Shoulders:
    • Superman - 35@10x10
    • Arnold Press - 30@10x10
    • Military Press
      • Front - 60@10x10
      • Back - 60@10x10
    • Front raises - 15@10x10
    • Side Raises - 15@10x10
    • Lat Pushdowns - 50@10x10
    • Seated Lat raises - 15@10x10
  • Biceps:
    • Preacher Curls - 65@10x10
    • Hammer Curls - 30@10x10
    • 1 Arm Curls Front - 30@10x10
    • Reverse Pulldowns w/(Negatives) - 50@10x10
    • Incline Curls - 30@10x10
    • Concentration Curls - 30@10x10
    • Wrist Curls - 10@10x10
    • Wrist Extensions - 10@10x10
    • Wrist Rotations - 10@10x10
  • Abs/Oblique?s:
    • Cable Crunch - 50@10x10
    • Half Ball Crunch - 50 each side
    • Rocky 4's - 5x8
    • Leg Lifts - 30@30seconds
    • Oblique Crunch - 40 each side
    • Scissors 100
    • Wood Choppers - 15@5x10 each side
 

Push50

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Tuesday
Chest, Triceps, Abs./Oblique?s
Pre-Workout
5egg Whites
1scoop casein
11340

Post Workout
1eggs
5egg whites
5oz ham steak
2slices white bread

Meal 3
ProteinShake
1scoop Isopure
0.5scoop Casein
5egg whites
1cup milk

Meal 4
5.5oz 90/10 ground Beef Patty
2cupbroccoli
1cup stuffing

Meal 5
TBD


Meal 6
ProteinShake
1Scoop Casein
5egg Whites
2scoops PB Powder

  • Chest:
    • Bench Press
      • Inclined 75@10x10
      • Declined 35.s@10x10
      • Flat 100@10x10
    • Flies
      • Inclined 15?s@10x10
      • Declined 15?s@10x10
      • Seated Butterflies 70@10x10
    • High Cables 30@10x10
    • Cable Cross-Overs 30@10x10


  • Triceps:
    • Overhead Extensions
      • Single - 30@10x10
      • EZ Bar - 65@10x10
    • Skull Crushers - 65@10x10
    • Rope Pulldowns - 70@10x10
    • Tricep Push Downs - 70@10x0
    • Closed Bench - 60@10x10
  • Abs/Oblique?s:
    • Cable Crunch 50@5x20
    • Half Ball Crunch 25@25x20
    • Rocky 4?s 5x10
    • Leg Lifts 10x20
    • Oblique Crunch 10x20
    • Scissors 10x20
    • Wood Choppers 35@50
 

Push50

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Wednesday?s workout was not the best. Feeling rough today. Got my meals in but it was not easy. Spent most of the day at the ER with the wife,she?s ok and back home in bed. I hopethat she will be feeling better in a few days.
Shoulders, Biceps,Forearms, Abs. & Oblique?s

  • Shoulders:
    • Superman - 35@10x10
    • Military Press
      • Front - 60@10x10
      • Back - 60@10x10
  • Biceps:
    • Preacher Curls - 30@10x10
    • Hammer Curls - 30@10x10
    • Wrist Curls - 10@10x10
    • Wrist Extensions - 10@10x10
    • Wrist Rotations - 10@10x10


Pre-Workout
5 egg Whites
1 scoop casein
1 1340

Post Workout
1 eggs
5 egg whites
5 oz sirloin

Meal 3
Protein Shake
1 scoop Isopure
0.5 scoop Casein
5 egg whites
1 cup milk

Meal 4
5.5 oz 90/10 ground Beef Patty
2cup broccoli

Meal 5
Homemade Chicken Pot Pie

 

Push50

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Feeling better today. Gotworkout in and meals are on track.
Pre-Workout
2 packets oatmeal
0.5 scoop casein
1 scoop Isopure
2 tbls. PB Powder

PostWorkout
3 eggs
3 egg whites
5 oz sirloin steak

Meal 3
5 egg whites
1scoop Isopure
18 almonds

Meal 4
8 oz chicken breast
2cup broccoli

Meal 5
Chicken Pot Pie
Meal 6
5 egg whites
1 scoop casein
18 almonds





  • Chest:
    • Bench Press
      • Inclined 75@10x10
      • Declined 35.s@10x10
      • Flat 100@10x10
    • Flies
      • Inclined 15?s@10x10
      • Declined 15?s@10x10
      • Seated Butterflies 70@10x10
    • High Cables 30@10x10
    • Cable Cross-Overs 30@10x10
  • Triceps:
    • Overhead Extensions
      • Single - 30@10x10
      • 2 Hand - 35@10x0
      • EZ Bar - 65@10x10
    • Skull Crushers - 65@10x10
    • Rope Pulldowns - 70@10x10
    • Tricep Push Downs - 70@10x0
    • Closed Bench - 100@10x10
    • Reverse Preacher Curl - 65@10x10
  • Abs/Oblique?s:
    • Cable Crunch 50@5x20
    • Half Ball Crunch 25@25x20
    • Rocky 4?s 5x10
    • Leg Lifts 10x20
    • Oblique Crunch 10x20
    • Scissors 10x20
    • Side Plank w/Hip Flex 10x20
    • Wood Choppers 35@50x10
 
Last edited:

Push50

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Pre-Workout
2 packets Cream of Wheat
0.5 scoop casein
1 scoop Isopure
2 tbls. PB Powder

PostWorkout
2 eggs
5 egg whites
5 oz sirloin

Meal 3
1 Scoop Isopure
5 egg whites
18 almonds

Meal 4
6 oz 90/10 Beef Patty
2cup broccoli

Meal 5
1 Scoop Isopure
5 egg whites
18 almonds

Legs, Calves, Butt

    • Squats 170@10x10
    • Front Squats 100@10x10
    • Extensions 50@10x10
    • Standing Curls25@10x10
    • Lying Curls 65@10x10
    • Calf Raises Standing(toes in, out, straight)170@10x10 each direction
    • Calf Raises Seated(toes in, out, straight)50@10x10 each direction
    • Walking Lunges 35@5
    • Straight Leg Deads 60@10x10
    • Donkey Kicks 5sx20
    • Step-Ups 5x20
    • Cable Hip (Ad/Abductions) 20@10x10
 
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