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Uncle Z cutting cycle log

IML Gear Cream!
yesterday : shoulders-arms

behind the neck press 5x15-15-12-10-8 reps
rear high cable laterals 3x12 reps
seated laterals 3x12 reps
dumbell upright rows 3x10 reps
rope face pulls 2x15 reps
rope pushdowns 4x15-15-12-10 reps
high cable tris extensions 3x12 reps
dips machine 2x15 reps
precher curls machine 4x15-15-12-10 reps
rope hammer curls 3x12 reps
crucifix curls 2x15 reps

today : legs

lying leg curls 5x15-15-12-10-10 reps
leg extensions 4x15 reps
leg press 7x15 reps
hack squat 4x10 reps
SL barbell deadlifts 4x10 reps
lunges 4x15 steps each leg
adductor machine 2x30 reps
calves at leg press 3x15 reps
seated calves 3x15 reps
 
friday 10-07 chest

incline dumbell flies 5x15-12-10-8-20 reps
flat dumbell press 5x12 reps
dips 3x max reps
cable crossovers 4x15 reps
chest press machine 4x12 reps

sunday 12-07 cardio-abs

45m treadmill
15m abs training

yesterday : back-traps

pulldowns 4x15-12-12-10 reps
cable pullovers 4x 12 reps
barbell rows reverse grip 3x15-12-10 reps
barbell rows normal grip 3x15-12-10 reps
cable rows 4x10 reps
barbell shrugs 5x15 reps
hyperextensions 3x20 reps
 
shoulders :

barbell front press 5x15-15-12-10-10 reps
high cable rear laterals 3x12 reps
seated dumbell laterals 3x12 reps
cable upright rows 3x15 reps
rope face pulls 2x15 reps

finished with 200 reps of abs

50 reps cable crunches
50 reps reverse crunches
50 reps swiss ball crunches
50 reps hanging leg raises
 
back-traps

hammer vertical pulldowns 5x15-15-12-10-8 reps
barbell rows 5x15-12-12-10-8 reps
pullover machine 4x12 reps
hammer rows 4x12 reps
rack deadlifts 4x10 reps
barbell shrugs 5x15-15-12-10-8 reps

ending my cycle in a about a week . Here is my new cycle starting as soon as it lands...
test e 500 ew
primo e 700 ew
masteron 700 ew
arimidex 1mg every 3rd day
dianabol 30-40mg ed first 4 weeks

want to say thank you to Uncle Z for his generosity and kindness . THANK YOU YOU'RE THE MAN
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back from a short trip to Italy to see my mum....

today : legs

leg extensions superset with seated leg curls 5 sets 20-20-15-15-12 reps
free squats 4x15-15-12-10 reps
leg press 5x20-20-20-15-15 reps
lunges 3x10 seps each leg
lying leg curls 2x10 reps
dumbell deadlifts 4x12 reps
calves at leg press 6x20 reps
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chest-arms

incline barbell press 6 sets 15-10 reps
incline dumbell flies 5 sets 12 reps
chest press 4 sets 15 reps
pec deck 3 sets 15 reps
dips 3 sets max reps
rope pushdowns 5 sets 15-10 reps
lying dumbell extensions 4 sets 12 reps
reverse grip pushdowns 3 sets 15 reps
barbell scott curls 5 sets 15-10 reps
standing dumbell curls 4 sets 12 reps
dumbell hammer curls 3 sets 15-12-10 reps

back in full training mode , massive pumps today
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28-07 : legs

lying leg curls 4x12 reps
leg extensions 4x15 reps
leg press 7x20-15 reps ( heavy )
hack squats 3x10 reps
lunges 3x20 steps
adductor machine 2x40 reps
abductor machine 2x40 reps
barbell SL deadlifts 3x12 reps
seated leg curls 2x15 reps
single leg extensions 2x15 reps
calves at leg press 4x20 reps
calves machine 4x15 reps

29-7 back-traps

pulldowns 5x15-10 reps
cable pullovers 4x12 reps
rowing machine 4x12 reps
underhand barbell rows 4x10 reps
cable rows with rope 4x12 reps
rack deadlifts 3x10 reps
barbell shrugs ( front ) 3x15 reps
barbell shrugs ( rear ) 3x12 reps

today : chest-arms

incline barbell press 4x1510 reps
incline dumbell flies 4x10 reps
chest press 4x15 reps
dips 3x15 reps
cable crossovers 2x15 reps
skullcrushers 5x15-10 reps
pushdowns 5x12 reps
dumbell scott curls 5x12-10 reps
hammer curls 5x12 reps
 
worked long hours the last few days , back to business now..

yesterday : back-traps

pull ups 6 sets max reps
bar cable pullovers 5 sets 12 reps
reverse grip barbell rows 5 sets 10 reps
one arm hammer rows 4 sets 12 reps
close grip cable rows 4 sets 15 reps
brbell shrugs 5 sets 12 reps

today : legs

leg press 10 sets 20 reps
lunges 4 sets 15 steps
leg extensions 4 sets 20 reps
adductor machine 2 sets 30 reps
abductor machine 2 sets 30 reps
seated leg curls 4 sets 15-15-12-10 reps
dumbell deadlifts 4 sets 12 reps
lying leg curls 4 sets 15-12-12-10 reps
standing calves raises 4 sets 15 reps
seated calves raises 4 sets 15 reps
 
killed legs this morning , training fasted as usual with 10g bcaas powder during workout :

lying leg curls 5x15-15-12-10-6 reps ( triple drop set at the end )
leg press 10 sets 20 reps going up in weight , set 8 and 9 were done with rest-pause , 5 reps at the time heavy ! set 10 was 5 drop sets 10 reps each ( 50 reps total )
lunges 5x20 steps each leg
dumbell deadlifts 5x 12 reps
seated calves raises 2x15 reps
standing calves raises 3x15 reps heavy
legs were fried at this point but still did some abs work ( 5x20 reps cable crunches )
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13-08 back-traps

close grip pulldowns 5x15-10 reps
hammer rows wide grip 5x12 reps
rack deadlifts 4x10 reps
seated rows with parallel grip 4x12 reps
rear barbell shrugs 5x10 reps

15-08 shoulders-triceps

seated press 5x15-8 reps
standing laterals up and down the rack up to 45 pounds 2 sets
rope face pulls 3x12 reps
rear cable laterals 3x15 reps
upright rows with a rope 3x12 reps
wide grip pushdowns 5x15-10 reps
rope pushdowns 4x12 reps
lying dumbell extensions 5x15-10 reps

also did some ab work at the end

today : legs

leg extensions 6x20 reps
leg press 7x20 reps
seated leg curls 3x12 reps
lunges 4x20 steps
dumbell deadlifts 3x10 reps
adductor machine 2x30 reps
abductor machine 2x30 reps
calves at leg press 6x15 reps
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IML Gear Cream!
back-traps-abs

hammer strength pulldowns 5x15-10 reps
dumbell rows on incline bench 4x12 reps
hammer rows 4x10 reps
cable pullovers 3x15 reps
low cable rope rows 3x15 reps
rack deadlifts 4x10 reps
barbell shrugs 5x10 reps
abs 10m circuit
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Uncle Z sponsored athlete
 
yesterday : chest-triceps

incline barbell press 5x15-10 reps
chest press 4x12 reps
incline dumbell flies 3x10
dips 3x10 reps
cable crossovers 3x15 reps
rope pushdowns 4x15-10 reps
skullcrushers 4x12 reps
dumbell kickbacks 3x10 reps

today : shoulders-biceps

behind the neck press 5x15-10 reps
seated laterals 3x12 reps
cable laterals 3x10 reps
rear delt machine 3x 15 reps
rope face pulls 3x15 reps
barbell scott curls 5x15-10 reps
hammer curls 4x12 reps
dumbell curls 3x 10 reps
 
my favourite workout today : legs !

smith machine squats 5 sets 15-15-15-12-10 reps last set 315 pounds
leg press heavy 8 sets 20 reps
lying leg curls 4 sets 15-15-12-12 reps
dumbell deadlifts 4 sets 12 reps
lunges 3x 20 steps
leg extensions 4x20 reps
calves at leg press 6 sets 15 reps
 
22-08 back-traps

pulldowns 6x15-8 reps
rowing machine 6x12 reps
low cable rope rows 4x15 reps
reverse grip pulldowns 4x12 reps
rack deadlifts 3x10 reps
rear barbell shrugs 6x12 reps

today : chest-abs

incline barbell press 5x15-8 reps
incline dumbell press 4x12 reps
flat dumbell flies 4x10 reps
chest press 3x15 reps
cable crossovers 3x15 reps
machine dips 2x15 reps

abs 300 reps different exercises
 
this morning : legs

free squats 135x10 , 185x10 , 225x10x4 sets 30sec pause after each set
lying leg curls 5x15-10 reps
leg press 7x20 reps
leg extensions 5x15 reps
dumbell deadlifts 5x10 reps
lunges 4x15-12-10-8 steps
seated calves 5x15 reps
calves machine 3x15 reps

afternoon : shoulders with my son

barbell front press 5x15-10 reps
seated laterals 4x12 reps
rear delt machine 4x15 reps
cable upright rows 4x10 reps
cable laterals 3x12 reps
rope face pulls 3x15 reps
 
working long hours all weekend...

28-07 arms

rope pushdowns 5x15 reps
dips machine 4x12 reps
dumbells skullcrushers 4x10 reps
incline dumbell curls 4x12 reps
dumbell scott curls 4x10 reps
hammer curls 4x15 reps

29-07

close grip pulldowns 5x12 reps
wide grip pulldowns 4x12 reps
hammer rows 4x10 reps
barbell rows 4x12 reps
rack deadlifts 4x10 reps
dumbell shrugs 5x10 reps

today : chest

triset 1 :
dumbell press 10 reps
incline barbell press 12 reps
incline flies 15 reps 4 trisets

triset 2 :
chest press 10 reps
dips 12 reps
cable crossovers 15 reps 3 trisets
 
hit legs today with 2 trisets :
triset 1

leg press 20 reps
leg extensions 20 reps
seated leg curls 20 reps 5 trisets goin' up in weight

triset 2

hack squat 15 reps
bodyweight lunges 15 steps
dumbel deadlifts 15 reps 4 trisets

calves at leg press 6 sets 15 reps

this workout absolutely killed my wheels , sweating like a mofo at the end...
 
a.m. shoulders-abs

behind the neck press 5x15-10 reps
standing laterals 4x12 reps
high cable rear delts 4x12 reps
cable upright rows 4x10 reps
machine press 3x15 reps
rope face pulls 3x15 reps

abs 300 reps different exercises

p.m. arms

dips machine 4x12 reps
precher curl machine 4x12 reps
v-bar pushdowns 4x15 reps
cable curls 4x15 reps
dumbell extensions 4x10 reps
hammer curls 4x10 reps
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back-traps

hammer pulldowns superset with wide grip hammer rows 5 sets 15-10 reps
close grip cable rows 4x12 reps
low cable rows 4x15 reps
pullovers 2x15 reps
wide grip ulldowns 2x15 reps
rack deadlifts 4x10 reps
rear barbell shrugs 5x12 reps
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legs !

leg extensions 5x20 reps
hack squat ( 12 reps ) superset with leg press ( 20 reps ) 5 sets
lying leg curls 3 sets 15-12-10 reps
SL barbell deadlifts 3 sets 15-12-10 reps
lunges 3 sets 20 steps
horizontal leg press 4 sets 20 reps
calves at leg press 6 sets 15 reps
 
IML Gear Cream!
5-07 chest-back supersets

incline barbell press superset with pulldowns 6x15-10 reps
incline flies superset with hammer rows 6x15-10 reps
low cable rows superset with chest press 6x15-10 reps

today : arms

dumbells skullcrushers 5x12 reps
seated dumbell curls 5x10 reps
pushdowns 5x12 reps
hammer curls 5x10 reps
revere grip pushdowns 3x15 reps
crucifix curls 3x15 reps
machine dips 2x15 reps
preacher curl machine 2x 15 reps
 
double split today :

a.m. shoulders

barbell front press 5x15-15-12-10-8 reps drop set on the last set
cable laterals 2x12 reps
caable laterals from behind 2x12 reps
rear seated laterals 3x12 reps
rope upright rows 3x12 reps
standing laterals ( dumbells ) 3x10 reps
rope face pulls 2x15 reps

p.m. legs :

leg extensions 5x20 reps
seated leg curls 4x15 reps
leg press 5x20 reps
lunges 3x20 steps
adductor machine 2x20 reps
dumbells deadlifts 4x12 reps
calves at leg press 5x15 reps
 
back-traps

close grip pulldowns 5x15-10 reps
hammer rows 5x15-10 reps
dumbell rows lying on incline bench 4x12 reps
seated cable rows 4x12 reps
hyperextensions 4x15 reps
dumbell shrugs 5x12 reps

took some pics after workout , will post them later on
 
chest - arms :

incline barbell press 5x10 reps
incline flies 4x12 reps
chest press 4x15 reps
pec deck 4x15 reps
dips 3x max reps
dumbells extensions 4x12 reps
barbell preacher curls 4x12 reps
v-bar pushdowns 4x10 reps
rope hammer curls 4x10 reps
kickbacks 3x12 reps
dumbell curls 3x10 reps
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leavin' tomorrow for italy ( rome ) for 5 days to see my family and at the same time celebrating 20 years of marriage with my sweety..​


 
back from my short trip to Italy...

today : back-chest

wide grip pulldowns 4x15-10 reps
barbell rows 4x10 reps
cable rows 3x15 repsrack
deadlifts 3x10 reps
barbell shrugs 4x10 reps
incline dumbell press 4x12 reps
incline flies 4x12 reps
chest press 3x10 reps
dips 3xmax reps
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shoulders-arms

behind the neck press superset with standing laterals 7 sets 15-10 reps
rope pushdowns superset with cable curls 4 sets 15-10 reps
incline dumbells extensions superset with dumbells scott curls 4 sets 12 reps
dips machine superset with rope hammer curls 2 sets 15 reps

forgot to say that in Italy i ate like a pig....gained 6 pounds in 5 days....ah italian food
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BACK-TRAPS

rack deadlifts 5x10
pulldowns 4x12
cable pullovers 4x15
hammer rows 5x12
low cable rows 4x15
dumbell shrugs 5x10
also did some abs work at the end
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chest :

incline barbell press 5x15-10 reps
incline flies 5x12 reps
bench press superset with cable crossovers 4x15 reps
dips 3xmax reps

weight this morning 192 pounds , feeling good and tight , Z's primo is awesome
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Uncle Z sponsored athlete
 
arms :

straight bar pushdowns superset with preacher curls 6x15-10 reps
lying dumbell ext. superset with scott dumbell curls 5x12 reps
reverse grip pushdowns superset with hammer curls 4x10 reps
cable rope ext. superset with crucifix curls 3x15 reps

arms pumped to the max
smile.gif

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