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Push50"s Uncle Z Sponsored 12 Week Bulking Log

Push50

Push50

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Get Shredded!


I want to give a shout out and a big thank you to UNCLE Zand OnTopYaGirl85. UncleZ is Sponsoring thislog and I am ever grateful for the opportunity to show exactly what I can dowith the right gear, diet and workout routine.

Now a quick introduction.



I am 52 y/o at 5’6” and weigh in at 180 lbs.




I have been lifting weights for the better part of 9years... I run a very clean diet most of the year and even in the months thatmy diet is not as clean; I still strive to make healthy choices.


At the age of 48, I entered my first amateur bodybuildingcompetition and have competed in two others since then. This was a bucket list item and I have notdecided if I will ever compete again, however, I still run a cycle or two a yearand maintain a healthy life style so that if I decide to I am ready. When I am not on a cycle, I cruise on 200mg/Test Cyp./wk, 0.5-1.0 mg/Anastrzol as needed. Therefore, I never really run a post cycle.


My diet typically consists of Chicken, Fish, Shrimp, turkey,Ground Turkey, 90/10 Ground Beef, and Steak (lean) 1-2 times a week for dinner,broccoli, asparagus, Brussel sprouts, green beans, and since I am bulking, Iwill incorporate carbs with every meal.


Typically, my meals are dependent on whether I am cutting orbulking and the only fluctuation is the volume that I take in and the additionof increased carbs and/or the assistance of mass gainers while bulking to pushmy calories up. I will try to increasecaloric intake on bulks without the use of the mass gainers unless they arerequired to reach a caloric surplus.


Current Macros:


Current BMR:1669.18 - based on the following demographics:



  1. 52 y/o
  2. Male
  3. 66”
  4. 180 lbs.
  5. Very Active Lifestyle (Extremely Active HardExercise 6-7 days/week)





Current RDI:



  1. To gain 3.0lbs. week ( a. 4671)
  2. To gain 4.0lbs. week ( b. 5171)
  3. Currently, the goal is to gain 40 lbs. over thenext 12 weeks so my I am starting at the high end of my RDI and will mostlikely decrease it over time.


Macros:



  1. Protein - 40%
    1. 467 gm
    2. 517 gm
  2. Carbs - 40%
    1. 467 gm
    2. 517 gm
  3. Fats - 20%
    1. 104 gm
    2. 115 gm




Fat: 1 gram = 9 calories
Protein: 1 gram = 4 calories
Carbohydrates: 1 gram = 4 calories


Gear:



Debol50mg/day-weeks 1-4


Test E- 600mg-weeks 1-12


Deca - 400mg/weeks1-12


Anastrozole - 0.5mg - 1.0mg as Needed


Prami onhand if Prolactin becomes an issue



Other Vitamins/Supplements

Isopure ZeroCab Protein


GNC ProPerformance Casein





AM


Lecithin 1200-2 qd


Taurine 1000-2 qd;


Omega 3,6,9 -2qd


Calcium 600-1 qd


Chromium picolinate 200mg-1 qd ; insulin’s cofactor


Vanadyl sulfate 10mg- 1 qd; -Helps decrease InsulinResistance




PM


Potassium 99mg -1 qd


B12 1000 mg -1 mwf


CQ10 100mg -1 qd


L-Arginine 100mg - 2 qd


D3 1000 iu-1 qd


Maca 500mg- 1 qd


Milk thistle 1000 mg 2qd


Magnesium 400 mg-1qd


Alpha liporic acid 200mg -1qd; antioxidant Health


ASA 81mg-1 qd




Typical meal plan atthe top end of my RDI looks like this:



Meals:


Meal 1


P - Shake50gm/Protein


¾ cup oats


1 cup wholemilk


15 almonds


Meal 2





3 whole eggs


6 egg whites


1.5 cupspotatoes


Bagelw/Cream Cheese


Meal 3


P - Shake50gm/Protein


¾ cup oats


1 cup wholemilk


2 tblsnatural peanut butter


2 cups saladw/lite Italian dressing w/12 croutons


Meal 4


10 ozChicken Breast


2 cup Veggies(green beans, asparagus)


1.5 cupswhite rice


Meal 5


P - Shake50gm/Protein


¾ cup oats


1 cup wholemilk


2 tblsnatural peanut butter


2 cups saladw/lite Italian dressing w/12 croutons


Meal 6


8 oz Topsirloin steak


2 cups potatoes/orRice


1 cupBrussel sprouts


1 cup greenbeans


RDI for 4.0lbs/week = 5171 Calories



Before Bed Snack Total: 5180 Calories P=38% C=37% F=25%


2 scoopsCasein Protein Total CaloriesBurned: 4021


Workout:


Size and Strength Program by: TrevorKouritzin


I will list the daily routines as Iconduct them.
 
dc5af1084501911988b32b8f9be7a066.jpg


Clarity is awesome, no floaters is always a good thing.
Shipping was quick and packaging was discrete and done in such a manner as to protect the product.


Sent from my iPhone using Tapatalk
 
So! First pin was smooth. No PIPnoted and no residual pain in my hip throughout the day. The dbol gave mesome good pumps during my morning workout.

Inclined Bench - 100x5x12

Superset
Crush Press- 35x5x12
Inclined Flies - 15x5x12

Cable Crossovers - 35x5x12

Narrow Grip Bench - 80x5x12

Seated Overhead EZ Bar Tricep Extensions 35x5x12

Single Arm Cable Press-down - 50x5x12

EZ Bar Preacher Curl - 45x5x12

Standing Alternating Dumbbell Hammer Curl - 35x5x12

High Pulley Single Arm Curl - 50x5x12
 
So today was a light day. Ran some upper and lower back routines. I will start running my workout routine on Monday. Wednesday and Sundays will be off days comprised of yoga, stretches and massage.


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Today was injection #2 and still there is not any PIP and itwas as smooth as can be.
Gear:
Deca 200 mg
Test E 300mg
Dbol -10mgpre-workout and then 10mg every four hours total daily dosage 50mg



- - - Updated - - -

Today’sworkout:

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

Wide GripPull Ups 3 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 - 65 @ 3 x 6
EZ Bar Bicep Curls - 65 @ 3 x 6



- - - Updated - - -

Now I wouldlike to pose a question if anyone would like to answer it.
How Much Food Is TOO Much?

I started 2 week's ago trying to consume all of my calories with food!!! That'sa tough challenge. I could eat 5000 calories with no problem when I wasyounger, not anymore. Once I get over 3800 or so it is basically forcing fooddown and I'm miserable all day.

If use a mass gainer I can cut my total calories to be eaten by about 2000 Maemy life a little easier.
So I did theshake post workout and between that and breakfast I am already at 2300+calories. Does anyone else use massgainers? I mean at this rate hitting my5000 will not be an issue.

 
Ok, so yesterday was the first day I incorporated the mass gainerinto my diet. This was an immense help andI did not feel miserable like I have over the past 2-week’s trying to eat all5100 calories. So my total caloric intake for the day were: 5254 but I am notsatisfied with my macro. Currently myfats and proteins are ass backwards.
Macros:
Carbs - 43%
Fats - 38%
Proteins - 19%
Definitely need to get a handle on this. I have also started incorporating some cardiointo my workouts to keep fat gains at bay.

So I was up by 2:45am and in the gym by 3:15am
Workout as follows:
Tuesday - Lower BodyStrength
Rest Periods: 120-180seconds between sets
Squats - 220@5 x 6
Front Squats - 170@3 x 6
Deadlifts - 105@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 - 170@5 x 6 w/toes (In, Out, Straight)
Cardio: Treadmill - 8%@3mph - 30 minutes
I still haven’t seen any calf or low back pumps. I don’t expect to see them until week3-4. Feeling good though. I little cocky throughout the day but anawesome sense of ”Damn I Feel Good” generally a great sense of wellbeing.
 
Wednesdays are an off day. I did some stretches and yoga for 45 minutes and then cardio on thetreadmill for 30 minutes@8%-3mph. A little HIIT on heavy bag - 30 seconds on 15seconds off for 4.5 minutes.
Meals yesterday did not quite hit the 5100 mark. Total intake was 4253 but my macros were alittle closer to where I want them.
Carb - 40
Protein - 35
Fats - 25

Today lowback is a little tight but I think it is more form the deadlifts yesterday asopposed to the dbol. I have been having a little trouble sleeping. Not sure if it is the gear or just workrelated stress. It is that time of yearwhen layoffs roll around and I am the person that has to decide who stays andwho goes. The up side is that they havea guaranteed call back in the spring, but still, unemployment is not apaycheck.
Anyway,beyond that I do still have a basic sense of wellbeing, not really moody or aggressive. I’ll hit it hard in the gym and that’s whereit stays.

 
IML Gear Cream!
Push50 said:
Wednesdays are an off day. I did some stretches and yoga for 45 minutes and then cardio on thetreadmill for 30 minutes@8%-3mph. A little HIIT on heavy bag - 30 seconds on 15seconds off for 4.5 minutes.
Meals yesterday did not quite hit the 5100 mark. Total intake was 4253 but my macros were alittle closer to where I want them.
Carb - 40
Protein - 35
Fats - 25

Today lowback is a little tight but I think it is more form the deadlifts yesterday asopposed to the dbol. I have been having a little trouble sleeping. Not sure if it is the gear or just workrelated stress. It is that time of yearwhen layoffs roll around and I am the person that has to decide who stays andwho goes. The up side is that they havea guaranteed call back in the spring, but still, unemployment is not apaycheck.
Anyway,beyond that I do still have a basic sense of wellbeing, not really moody or aggressive. I’ll hit it hard in the gym and that’s whereit stays.

Click to expand...
Damn. That's a hard call to make. So many options to choose from how it goes down

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Today’s workout was back and Shoulders for Size.

Super set
V grip standing pull downs/ wide grip pull downs. 110/160@5x12

Chest supported row 80@5x12
Narrow grip low pulley. 50@3x12

Super set
Straight arm rope pull down 30@3x12
Back hyperextensions 3x12

Dumbbell shoulder press 30@5x12
Dumbbell side lay 15@3x12
Front raise ez bar- bar@3x12
Bent over rear felt raise 25@3x12

Super set
Upright row ez bar 60@3x12
Rope to face 40@3x12

Cardio@8%-3mph for 30 minutes

Been in a conference all day so diet has been ugh!!

Gear today:
Test E 300mg
Deca 200mg
Dbol 50mg



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Friday - 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 have been noticing some PIP in my left hip from yesterday’s injection. This is not usual and I am contributing it to the fact that I was in a conference all freaking day yesterday and sitting on my ass.
Also because of the conference, my diet was a little off yesterday. I only hit 3600 calories for the day.
I am going to try to remediated that today.
 
Legs - Size
Superset
Lying curls 70@5x12
Extensions 70@5x12

Super Set
Leg Press 150@5x12
Walking Lunges 35@4x10

Abduction/Deduction 20@5x12
Glute Kick Backs 20@5x12
Donkey Calf Raises -Wife@5x12

Super Set
Seated Calf Raises 130@5x12
Single Leg Press 89@5x12.

No gear
Weekends I will not count calories. I still get up at 3 / preworkout shake.
Workout till5-5:30 eat breakfast.
From there it just depends on what the wife has me doing.
Any lost calories can be made up tonight. Wife is fixing ham, homemade Mac n cheese, street corn, pineapple upside down cake and I don’t know what else. Calories will not be less than 4000 for the day.

Low back pumps started a couple days ago initially just thought it was from workout. Definitely the Dbol. Gaveling pumps in biceps when holding and reading something. A little annoying when your shopping and the wife keeps haveing you read the fine print and expiration dates.
Started haveing a little indigestion mist notably if I don’t eat for more than 3 hours.


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Hey Push!!
Subbed!!
Hope your weekend is treating you well!!

Sent from my LGLS755 using Tapatalk
 
So! Sunday was my off day. Did some yoga and stretches with the wife and then massages. Diet has been a little hard to rein in. Today is going ok. I am currently at 2800 calories and my Macros are:
Carbs - 50
Protein - 28
Fats - 22

Today’s workout:

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

Wide Grip Pull Ups 4 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 - 65 @ 3 x 6
EZ Bar Bicep Curls - 75 @ 3 x 6

Gear:
Test E 300 mg
Deca 200mg
Dbol 50mg

Feeling stronger each day but I am still a little hesitant to push the weight up to far. I will increase at small increments and see what happens. Just so all know, I am 52 and that is a consideration. I also have Parsonage Turner Syndrome, which flares up occasionally when I push too hard and over exert my right shoulder. This shoulder has also been repaired due to a complete supraspinatus tear and a ¾ Subscapularis tear. PR on Bench. The last time I benched heavy.
As always, I am open to suggestions..
 
Diet is coming along but still struggle occasionally to hit my protein mark. I am going to try to incorporate more eggs/egg whites in to my meal plans. I am currently sitting at 3683 calories for the day and still have 2 shakes and a meal to get through.
Macros:
Carbs - 43%
Fats - 31%
Proteins - 26%

Workout as follows:
Tuesday - 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 - up 70 lbs. from last week.
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) - up 50 lbs. form last week
No gear today. Last Thursday I reported some PIP and figured it was from sitting in a conference all day. My pin yesterday had no PIP, and still none noted today. I think I was right and all the sitting was the cause last week. .
 
Wednesdays are an off day. I did some stretches and yoga for 45 minutes

Macros: so far today with 2754 calories
Carb - 47
Protein - 30
Fats - 23


Trying to keep stress in check. This time of year, that in itself is a big challenge. I have seen some strength gain but noting crazy. I am still a little reluctant to push too hard to fast. An injury will not get me anywhere. I will Post some Updated Pic tomorrow.
 
Get Shredded!
Today - Back/Shoulders Size
Rest Periods: 60 - 90 seconds between sets

Super-Set
Wide GripPull Downs 160@5 x 12
StandingNarrow Grip V-Bar Pull Down 160@5 x 12

ChestSupported Barbell Row - 80@5 x 12

Narrow GripLow Pulley Cable Row - 50@3 x 12

Super-Set
Straight ArmRope Pulldown - 50@3 x 12
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 area little low currently. 2850 so far.
Macros:
Carbs 50
Protein 30
Fats 20
A littlecloser on the macros but still a struggle at times.

Gear:
EP Test E300 mg
EP Deca 200mg
Dbol 50mg

 
5ddc06ca3375b62dc8856f111b80989c.jpg
c88e11c739a7bb6bd11402db11837137.jpg
bd20ee454c5186abfd8270043c930f8e.jpg
912aba9884bca90382d301b42ebaf8e2.jpg


Updated pics:
No big changes expected just yet but I have put on 6.8 lbs in the last 2 weeks.


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No workout this morning, I will have to try to find time this evening. If I don’t get this workout in, I will push Friday to Saturday and Saturday to Sunday. I had to go to a health screening this morning at work.
Typical biometrics ran:

  1. B/P = 130/88 a little on the high side but not too bad considering 600 mg Test, 400mg Deca a week and 50mg Dbol every day. I generally check it 3-4 times a week prior to my workouts. .
  2. Height = 65.5”
  3. Weight = 186.8
  4. Waist = 34.5”
  5. Glucose(fasting) = 94
  6. HDL = 20 a little low)
  7. LDL = did not even register it was apparently so low. I’ll have my Primary recheck this!!
  8. Triglycerides = 93
  9. Total Cholesterol = 172
I am happy with my results and plan to continue to monitoring my B/P.
 
So! Sunday was supposed to be a day off. Missed Friday’s workout so I shifted Friday to Saturday and Saturday to Sunday.

Saturday:
**** - 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


Sunday:
**** - Legs Size
Rest Periods: 60 - 90 seconds between sets

Super-Set
Hamstring Curls - 5 x 12
Leg Extensions - 5 x 12

Super-Set
Leg Press - 5 x 12
Walking Lunges - 5 x 10


Super-Set
Cable Abductors 3 x 10
Cable Deductors - 3 x 10

Glute Kick Backs 3 x 12

Donkey Calf Raises - 5 x 12

Super-Set
Seated Calf Raises - 5 x 12
Single Leg Press - 5 x 12

Calf Raises - 5 x 12 Toes (In, Out, Straight)



Today’s workout:

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

Wide Grip Pull Ups 4 x 10
Bent Over Barbell Row - 170 @ 5 x 6
Narrow Grip T-Bar Row 105 @ 3 x 6
Standing Overhead Barbell Press - 65 @ 5 x 6 increased 20 lbs
Incline Dumbbell Press - 35’s @ 5 x 6
Weighted Bench Dips - 25 @ 3 x 6
EZ Bar Skull Crushers - 65 @ 3 x 6
EZ Bar Bicep Curls - 75 @ 3 x 6

Gear:
Test E 300 mg
Deca 200mg
Dbol 50mg
 
Tuesday - Lower BodyStrength
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.
I have heard that deca will increase your hunger. It has not happened yet, but I am only at day20. I am expecting to see more from thedeca between weeks 4-5.
Do you guys think this is a realistic expectation?
I know many people do not see any results from deca beforeweek 6, with NPP I generally would start seeing results at week 4, of coursethat is when coupled with Tren at 500-700 a week. . Other that the ester.

 
So! I did alot of slacking last week. I took offwork Thursday - Sunday. I have not takenmore than a weekend off all year, so it was well deserved. I still hit my workouts, ate excessively but didnot log any of my activities. I am backat it and will continue to log and let you know where I am. Currently I am in week 4 of my 12 weekbulk. I have 4 more days of Dbol@50mg/day and then it will just be Test E and Deca. I fully expect to start seeing some results fromthe Deca over the next 2 weeks so I am completing the Dbol at just the righttime. I am starting to retain a minimal amount ofwater and I have also put on a little fat, I will run a 7 point later this weekto reassess where I am. I have not been doingany cardio because I am trying to conserve every calorie I can for growth.

Today’sworkout:

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

Wide GripPull Ups 5 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 - 65 @ 3 x 6
EZ Bar Bicep Curls - 75 @ 3 x 6

Current Calories and Macros: 2685 total calories
Carbs: 50
Proteins: 28
Fats: 22
On track andpushing towards the goal.

Gear:
Test E 300mg
Deca 200mg
Dbol 50mg

Still feelingstronger each day and still a little hesitant to push the weight up to far tofast. I have been in a great mood and mysex drive has been through the roof. Ihave had some issues with erections not being as hard and not lasting as longor hitting a soft erection state. Thatreally becomes an issue when the sex drive is elevated. I addressed this issue quickly and easily withViagra, the Quicker Pecker Upper!

 
Total calories today 5241
carbs 46%
Protein 27%
Fats 27%

Today’s workout was lower body strength.
Squats 210@5x6@
Front squat 140@5x6
Dead lifts 120@5x6
Calf raises Standing 210@5x6
Calf raises Seated 90@5x6
Leg curls 65@5x6

Over all good day. Mood has been great, no uncontrollable aggression and tolerateting people’s stupidity fairly well.


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

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

The wife says that she can see some size difference in my biceps and lats. Maybe I am a little too self-critical but I do not see it. I see the increase in fat around my waistline and some decrease in the visibility of my abs.
Patience, Hard work and Great Gear will get me where I need to be. Its only week #4.
 
Back/Shoulders Size
Rest Periods: 60 - 90 seconds between sets

Super-Set
Wide Grip Pull Downs 160@5 x 12
Standing Narrow Grip V-Bar Pull Down 160@5 x 12

Chest Supported Barbell Row - 80@5 x 12

Narrow Grip Low Pulley Cable Row - 50@3 x 12

Super-Set
Straight Arm Rope Pulldown - 50@3 x 12
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 are on track, currently at 3754.
Macros:
Carbs 55
Protein 25
Fats 20

Gear:
EP Test E 300 mg
EP Deca 200 mg
Dbol 50mg - tomorrow is my last day for dbol
 
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