Push50"s Uncle Z Sponsored 12 Week Bulking Log

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  1. #61
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    Join Date
    Jul 2012
    Location
    Mid-West
    Posts
    529

    Thanks Thanks Given 
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    Thanks Thanks Received 
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    Thanked in
    114 Posts
    Rep Points
    397531892

    Tuesday
    Chest, Triceps, Abs./Oblique’s
    Pre-Workout
    5 egg Whites
    1 scoop casein
    1 1340

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

    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
    1 cup stuffing

    Meal 5
    TBD


    Meal 6
    Protein Shake
    1 Scoop Casein
    5 egg Whites
    2 scoops 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



    Last edited by Push50; 01-08-2019 at 08:36 AM.

  2. #62
    Senior Member
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    Join Date
    Jul 2012
    Location
    Mid-West
    Posts
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    Thanks Thanks Given 
    37
    Thanks Thanks Received 
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    Thanked in
    114 Posts
    Rep Points
    397531892

    Tuesday
    Chest, Triceps, Abs./Oblique’s
    Pre-Workout
    5 egg Whites
    1 scoop casein
    1 1340

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

    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
    1 cup stuffing

    Meal 5
    TBD


    Meal 6
    Protein Shake
    1 Scoop Casein
    5 egg Whites
    2 scoops 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

  3. #63
    Senior Member
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    Join Date
    Jul 2012
    Location
    Mid-West
    Posts
    529

    Thanks Thanks Given 
    37
    Thanks Thanks Received 
    132
    Thanked in
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    Rep Points
    397531892

    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 hope that 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

  4. #64
    Senior Member
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    Join Date
    Jul 2012
    Location
    Mid-West
    Posts
    529

    Thanks Thanks Given 
    37
    Thanks Thanks Received 
    132
    Thanked in
    114 Posts
    Rep Points
    397531892

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

    Post Workout
    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/Oliques


    • 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
    • Abs/Oblique’s:




  5. #65
    Senior Member
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    Join Date
    Jul 2012
    Location
    Mid-West
    Posts
    529

    Thanks Thanks Given 
    37
    Thanks Thanks Received 
    132
    Thanked in
    114 Posts
    Rep Points
    397531892

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

    Post Workout
    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

  6. #66
    Senior Member
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    Join Date
    Jul 2012
    Location
    Mid-West
    Posts
    529

    Thanks Thanks Given 
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    Thanks Thanks Received 
    132
    Thanked in
    114 Posts
    Rep Points
    397531892

    This is my last week of my bulking cycle. I have 250 mg of test e left and I will run this at 50mg week, which is my current TRT dose. I will have my previous test results at 50mg/week to compare with current labs. My doctor only runs my free test which was at 105 pg/ml in October just prior to the start of this cycle..

    Saturday
    Pre-Workout
    2 packets oatmeal
    5 egg whites
    1 scoop Isopure
    2 tbls. PB

    Post Workout
    2 eggs
    3 egg whites
    5 oz sirloin

    Meal 3
    Protein Shake
    18 almonds

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

    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, Dumbbell)170@10x10
      • Reverse Shrugs (Barbell, Dumbbell)170@10x10
      • High Row65@10x10


    Sunday workout
    Shoveled snow for 2.5 hours
    3 driveways and sidewalks
    1-hour yoga
    Massages with the wife

  7. #67
    Senior Member
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    Join Date
    Jul 2012
    Location
    Mid-West
    Posts
    529

    Thanks Thanks Given 
    37
    Thanks Thanks Received 
    132
    Thanked in
    114 Posts
    Rep Points
    397531892


  8. #68
    Senior Member
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    Join Date
    Jul 2012
    Location
    Mid-West
    Posts
    529

    Thanks Thanks Given 
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    Thanks Thanks Received 
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    Thanked in
    114 Posts
    Rep Points
    397531892

    7 point calipers show that I have increased in BF by 1.5%. Not too bad but I would have liked to stay where I was. I am currently weighing in at 189.2 so I have gained 6.5 lbs that are not fat and some I am sure is water. I will start cutting the water and weigh again in a week to see where I stabilize at.
    Tuesday
    Chest, Triceps, Abs./Oblique’s
    Pre-Workout
    5 egg Whites
    1 scoop casein
    2 packets oatmeal

    Post Workout
    2eggs
    5 egg whites
    5 oz steak

    Meal 3
    Protein Shake
    1 scoop Isopure
    0.5 scoop Casein
    5 egg whites
    1 cup milk
    Meal 4
    5.5 oz Turkey Breast
    2cup broccoli
    1 cup stuffing
    Meal 5
    TBD
    Meal 6
    Protein Shake
    1 Scoop Casein
    5 egg Whites
    2 scoops 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

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