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Push50"s Uncle Z Sponsored 12 Week Bulking Log

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!

Total Calories 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.
 
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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So! Sunday was massages, yoga and relaxing with the wife.

Today’s workout:

Monday - Upper Body Strength
Rest Periods: 120-180 seconds between sets

Wide Grip Pull Ups 6 x 10
Bent Over Barbell Row - 170 @ 5 x 6
Narrow Grip T-Bar Row 105 @ 3 x 6
Standing Overhead Barbell Press - 45 @ 5 x 6
Incline Dumbbell Press - 35’s @ 5 x 6
Weighted Bench Dips - 25 @ 3 x 6
EZ Bar Skull Crushers - 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 300 mg
Deca 200mg

Because Montego1 called me out on my diet, I am reevaluating it to determine where I should be.
So I spent Sunday afternoon doing meal prep just like I would for a cut, with the exception that I don’t generally incorporate carbs this high on a cut. I usually utilize fats for energy and carbs for growth. Does anyone feel that my thinking on this is off?

Meals prepped are as follow:

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

Meal 2
Bulk 1340 ½ serving
1 scoop Whey
½ scoop Casein
1.5 cups whole milk
1 cup broccoli

Meal 3
7 oz boneless skinless chicken breast
1.5 cups wild rice
¼ cup homemade Mushroom Gravy

Meal 4
Bulk 1340 ½ serving
1 scoop Whey
½ scoop Casein
1.5 cups whole milk
1/2 cup carrots
 
Last edited:
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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.
8eaff2045873d32d6d1b9360edc6c76b.jpg



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Last edited:
So! Sunday was massages, yoga and relaxing with the wife.

Today’s workout:

Monday - Upper Body Strength
Rest Periods: 120-180 seconds between sets

Wide Grip Pull Ups 6 x 10
Bent Over Barbell Row - 170 @ 5 x 6
Narrow Grip T-Bar Row 105 @ 3 x 6
Standing Overhead Barbell Press - 45 @ 5 x 6
Incline Dumbbell Press - 35’s @ 5 x 6
Weighted Bench Dips - 25 @ 3 x 6
EZ Bar Skull Crushers - 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 300 mg
Deca 200mg

Because Montego1 called me out on my diet, I am reevaluating it to determine where I should be.
So I spent Sunday afternoon doing meal prep just like I would for a cut, with the exception that I don’t generally incorporate carbs this high on a cut. I usually utilize fats for energy and carbs for growth. Does anyone feel that my thinking on this is off?

Meals prepped are as follow:

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

Meal 2
Bulk 1340 ½ serving
1 scoop Whey
½ scoop Casein
1.5 cups whole milk
1 cup broccoli

Meal 3
7 oz boneless skinless chicken breast
1.5 cups wild rice
¼ cup homemade Mushroom Gravy

Meal 4
Bulk 1340 ½ serving
1 scoop Whey
½ scoop Casein
1.5 cups whole milk
1/2 cup carrots

Where is your training in regards to meals and how many days a week are you training.

Biggest things, I see -

Milk - I hate dairy personally and rarely suggest it

No protein in your first meal

I dunno what bulk 1340 is but i guess a weight gainer?
 
I eat my pre-workout meal at 3:00 am. This is generally cream of wheat, oatmeal or the like and sometimes i'll have some fruit with it. I agree that I need to be adding some protein into my pre-workout meal. I'm in the gym by 3:30 am and my workouts usually run till 5-5:30, 6 am if I am doing cardio. Currently I am training M/T/TR/F/Sat. On Wednesday and Sundays if do stretching and yoga. Same time frame as workouts.

After my workout I get ready for work and kick back a shake before I get on the road. It is usually about 2-3 more hours before my next meal.

The 1340 is a weight gainer. It is 1340 calories per serving. 277 gm carbs; 50 gm protein; 3.5 gm fats; 2 gm saturated fats;

I strictly use it to increase my calories, pretty much the same with the milk. I use it for the calories and the fats.
 
Pull the casein from meal 2 and place it in meal 1 with the cream of wheat.

Pull out the milk and replace it with equal fat amounts of almonds, evoo or natural pb.

That's the easiest way to clean it up without changing everything.

Also not a big fan of the gainer before bed since I'm guessing it's got quite a bit of sugar in those carbs.
 
Last edited:
Pull the casein from meal 2 and place it in meal 1 with the cream of wheat.

Pull out the milk and replace it with equal fat amounts of almonds, evoo or natural pb.

That's the easiest way to clean it up without changing everything.

Also not a big fan of the gainer before bed since I'm guessing it's got quite a bit of sugar in those carbs.

Meal 4 is not my last meal. I eat dinner when i get home from work. right now that is between 5:30-6. This is generally a meat, potato or rice, and vegetables. I have another Casein shake before bed and I am in bed by 9:00 pm. Usually get 6 hours of sleep a night.

I will make the suggested changes tomorrow morning. Thank you for your input brother.
 
Meal 4 is not my last meal. I eat dinner when i get home from work. right now that is between 5:30-6. This is generally a meat, potato or rice, and vegetables. I have another Casein shake before bed and I am in bed by 9:00 pm. Usually get 6 hours of sleep a night.

I will make the suggested changes tomorrow morning. Thank you for your input brother.
Np man
 
Get Shredded!
Back/Shoulders Size
Rest Periods: 60 - 90 seconds between sets

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

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

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

Super-Set
Straight Arm Rope Pulldown - 70@3 x 12 increased by 20 lbs
Back Hyperextensions - 50@3 x 12

Dumbbell Shoulder Press - 30@5 x 12

Dumbbell Side Lat Raise - 30@3 x 12

Standing EZ Bar Front Lat Raise - 35@3 x 12

Bent Over Rear Delt Raise - 30@3 x 12

Super-Set
EZ Bar Upright Row 65@3 x 12
Rope Pull to Face - 50@3 x 12


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

Gear:
EP Test E 300 mg
EP Deca 200 mg
 
Great log push.. And love seeing "Tego" chime in .. He's always around helping brothers out..

much respect to both of you..

Keep it up Push.. can't wait to seeing the finished product ... as usual.
 
Great log push.. And love seeing "Tego" chime in .. He's always around helping brothers out..

much respect to both of you..

Keep it up Push.. can't wait to seeing the finished product ... as usual.

Thank you brother. Glad your here.


Sent from my iPhone using Tapatalk
 
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

So far today has been a good day. Work is slowing down a little and I am starting to see some light at the end of the tunnel. I feel good. No bloat now and I am trying to keep the diet on track. Had a few times where my BP was slightly elevated but that seem to have resolved itself. I contribute most of it to stressors at work.


Total Calories so far today = 1800
Carbs - 34
Protein - 35
Fats - 31
 
So! Sunday was massages, yoga and relaxing with the wife.

Today’s workout:

Monday - Upper Body Strength
Rest Periods: 120-180 seconds between sets

Wide Grip Pull Ups 6 x 12
Bent Over Barbell Row - 170 @ 5 x 6
Narrow Grip T-Bar Row 105 @ 3 x 6
Standing Overhead Barbell Press - 45 @ 5 x 6
Incline Dumbbell Press - 35’s @ 5 x 6
Weighted Bench Dips - 25 @ 3 x 6
EZ Bar Skull Crushers - 75 @ 3 x 6
EZ Bar Bicep Curls - 75 @ 3 x 6
Meal 1
1 Scoop Whey
½ Scoop Casein
2 servings Cream of Wheat
2 tbls Natural PB

Meal 2
3 ex. lg Eggs
3 egg whites
6 oz steak

Meal 3
6 oz Chicken Breast
¼ cup Mushroom Gravy
1-1/2 cups Wild Rice

Meal 4
6 oz Chicken Breast
2 cups Broccoli

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

Gear:
Test E 300 mg
Deca 200mg
Still feeling good. No mental meltdowns, no out of control aggression. The aggression is 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 life outlook.
 
Still making changes to the diet.

Meal 1 (Pre-Workout)
2 packets Oatmeal
1/2 Scoop Casein Protein
1scoopo Isopure
2 Tbls Natural PB

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

Meal 3
2 Scoops Isopure Protein
8 almonds

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

Still trying to dial in the diet. Calories are running a little lower than I would like but carbs are coming down and proteins are coming up. I am currently in week 6 so I am expecting to start seeing some changes over the next couple week and will try to keep the calories up with a focus on the proteins since deca increases protein synthesis and promotes nitrogen retention. I have not seen very much water retention yet, though I notice some occasionally due to some increases in blood pressure and headaches. This minimal water retention, I mitigate through utilizing coffee, the caffeine, as a diuretic. This relieves the headaches and brings my blood pressure back within normal ranges.
 
Back/Shoulders Size
Rest Periods: 60 - 90 seconds between sets

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

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

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

Super-Set
Straight Arm Rope Pulldown - 70@3 x 12 increased by 20 lbs
Back Hyperextensions - 50@3 x 12

Dumbbell Shoulder Press - 30@5 x 12

Dumbbell Side Lat Raise - 30@3 x 12

Standing EZ Bar Front Lat Raise - 35@3 x 12

Bent Over Rear Delt Raise - 30@3 x 12

Super-Set
EZ Bar Upright Row 65@3 x 12
Rope Pull to Face - 50@3 x 12


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

Pre-workout Meal
2 servings Oatmeal
2 tbls Natural PB
1 scoop Casein

Post Workout Meal
3 Extra Lg Egg
3 Egg Whites
6 oz Steak

Meal 3
Protein Shake
18 almonds


Gear:
EP Test E 300 mg
EP Deca 200 mg
 
Chest/Arms Size
Rest Periods: 60 - 90 seconds between sets

Super-Set
Flat Crush Press 35@4x 12 increase of 5 lbs.
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 - 65@4 x 12 increase of 20lbs.

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

Still feeling good.

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


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

Pre-Workout Meal
2 servings Oatmeal
1 Scoop Casein
2 tbls PB


Post Workout Meal
3 extra large eggs
3 egg whites
6 oz steak

Meal 3
Protein Shake 0 carb 50gm protein
18 almonds
 
Monday - Upper Body Strength
Rest Periods: 120-180 seconds between sets

Wide Grip Pull Ups 6 x 12
Bent Over Barbell Row - 170 @ 5 x 6
Narrow Grip T-Bar Row 105 @ 3 x 6
Standing Overhead Barbell Press - 45 @ 5 x 6
Incline Dumbbell Press - 35’s @ 5 x 6
Weighted Bench Dips - 25 @ 3 x 6
EZ Bar Skull Crushers - 75 @ 3 x 6
EZ Bar Bicep Curls - 75 @ 3 x 6
I have started incorporating cardio with the treadmill at 3.5 mph@8% incline.

Meal 1
1 Scoop Whey
½ Scoop Casein
2 servings Oatmeal
2 tbls Natural PB

Meal 2
3 ex. lg Eggs
3 egg whites
4 oz ham steak

Meal 3
6 oz Chicken Breast
1 cup saffron rice
½ cup corn


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

Gear:
Test E 300 mg
Deca 200mg
 
IML Gear Cream!
No workouts on Wednesday. I did some stretches and yoga for 45 minutes and then hit the treadmill for 30 minutes at 3.5 mph/8% incline.
Macros:
Carb - 5
Protein - 60
Fats - 35

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

Keep pushing the water and keeping diet dialed in and it'll be minimal to non existing.
 
Still making changes to the diet.

Meal 1 (Pre-Workout)
2 packets Cream of Wheat
1/2 Scoop Casein Protein
1 scoop Isopure
2 Tbls Natural PB

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

Meal 3
2 Scoops Isopure Protein
18 almonds

Total Calories: 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 treadmill for 30 minutes at 3.5 mph/8% incline.
 
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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So!!! The last few days of the past week were total chaos trying 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 people for the job and I will not have to worry about anything while I am gone.
I have not been satisfied with my workout routine so I am going to amp it up. I feel like I have been wasting time and pussy footing my workout. This was a suggested routine from another member, a good and simple workout, but it just is not for me. I think I became a little complacent and reluctant to change just because of the extra, all be it little, amount of work involved with establishing another routine.
Here is my Monday workout, and I must admit, I am hurting like a little bitch right now. I must have done something right in the change up.

Diet is pretty much the same. I am not focusing on the calories as much as the consistency. I know that my calories are 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
½ 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 4
50gm Isopure Protein
18 almonds

Meal 5

Turkey Meat Balls (Not eaten yet so I do not know what 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
 
Tuesday
With it being Christmas meals are, obviously a little a skew. Rest of today’s meals will be Italian Christmas Dinner:
Spaghetti with (beef) Meat Sauce
Shrimp Alfredo
Chicken Alfredo
Fried Ravioli (Spinach and Ricotta)
Garlic & Cheese Sour Dough 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
 
Wednesday

Wednesday’s workout is the same as Mondays. Diet today was leftover Shrimp Alfredo, Spaghetti and cheesy garlic bread. One more day of leftovers 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


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

Post Workout
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
 
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 down a 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 daughter but 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

Post Workout
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

Post Workout
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

Post Workout
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
 
Last edited:
Monday
Pre-workout
2 packets oatmeal
½ 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./Obliques

  • 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
 
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