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Push 50's Uncle Z Co-sponsored Log

Friday - Biceps, Triceps, Forearms
BIICEPS
Dumbbell Hammer-sloweccentric 35@4x10
Rope Hammer-hold peak every rep 30@4x10
Cable Reverse Curl- forearms parrelle to floor hold peak slow eccentric 50@4x10
Dumbbell Hammer seated hold peak25@4x10
Zotman Curl 25 @4x10
EZ bar revers w/ normal tempo 65@4x10
Dumbbell reverse seated slow eccentric
Hammer Curl 35@4x10
Incline Curls - 25’s@4x10
Forced Rep Preacher Curls -50@ 4 sets to failure
TRICEPS
Longl Head
Closed bench 80@4x10
Skull Crushers 45@4x10
Kickbacks 25@4x10

Lateral Head
rope push down -rope apart pronated 70@4x10
Diamond push-up 4x20

Medical head
Rope push down l down- supinated 50@4x10
Underhanded Bench 70@4x10

Incline Crunches - 4 sets of 15 reps
Seated Leg Pull-Ins - 4 sets of 15 reps
Twists -5@20x10 High/Low pulley
Rocky 4’s - 4x7
Wood Choppers- 15@4x10

Ran my tape and calipers this morning. I’ll get those numbers out by Monday.


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Getting started on meal prep for next week.
Rotisserie Chicken with Old Bay seasoning. I’ll be steaming zucchini, yellow squash and asparagus as well.
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Monday - Chest, Triceps and Abs
Flat Bench - 10x10x100
Incline Bench Press - 10x10x80
Decline Dumbbell Press - 10x10x60
Flat Flye Press
cable flies 10x10x20
Cable Crossovers 10x10x20

TRICEPS
Longl Head
Closed bench 10x10x80
Skull Crushers10x10x35
Kickbacks10x10x30’s

Lateral Head
rope push down -rope apart pronated 10x10x70
Diamond push-up 10x10

Medical head
Rope push down- supinated 10x10x45
Underhanded Bench 10x10x80

Incline Crunches - 2 sets of 15 reps
Seated Leg Pull-Ins - 2 sets of 15 reps
Twists -5x20x10 High/Low
Rocky 4’s - 4x5
Wood Choppers- 3x10x15


Work Meals:

3 eggs
Avocado
2 tbls pick

3 oz rotisserie chicken
5oz mixed squash

25 GM protein shake with 2 tbls Metamucil
10 almonds

3 cups lettuce
2 oz rotisserie chicken
2 tbls Olive Garden lie dressing

This will put me at 1107 calories and macros at:
53-Fats
31-Protein
16-Carbs

Still have dinner


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Tuesday - Back, Biceps
Barbell Rows - 10x10x130
Barbell Reverse Rows - 10x10x130
Seated Rows 10x10x90
Seated Good Mornings -10x10x55
Reverse Dumbbell Rows - 10x10x35
Front Pull-Downs - 10x10x150 each wide grip, closed grip, reverse grip reverse closed grip
BIICEPS
Dumbbell Hammer-sloweccentric 10x10x25
Rope Hammer-hold peak every rep 10x10x30
Cable Reverse Curl- forearms parrelle to floor hold peak slow eccentric 10x10x50
Dumbbell Hammer seated hold peak 10x10x25
Zotman Curl 10x10x20
EZ bar revers w/ normal tempo 10x10x60
Dumbbell reverse seated slow eccentric 10x10x20
Incline Curls - 10x10x20
Forced Rep Preacher Curls -10x50 to failure

Meals are pretty much the same as yesterday.

Macros still right around
Protein-35
Carbs-15
Fats-50
Total calories yesterday were at 1597

Vitamins:
E- 180 mg qd
Potassium - 99mg qd
B-12- 1000mg qd
Magnesium- 400mg qd
CQ10- 100mg qd
Omega 3,6,9-1600mg qd
Calcium- 600mg eod
Vit.C-500mg eod
Vit. D3-500IU-qd

Bumped
test @ 750/wk
Tren @ 600/wk
Winny @30/day

Feeling good. No sides other the increased aggression but that is usually worked out in the gym. Sex drive is through the roof.


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Thursday - Quads, Hamstrings, Calves

Barbell Squat - 170@10x10
Standing Calf Raise -130@10x10
*1Leg Curls -75@10x10
*1Leg Extension - 75@10x10
Dumbbell Lunge - 4 sets of 20
Straight Leg Deads - 80@5x10



Friday - Biceps, Triceps, Forearms
BIICEPS
Dumbbell Hammer-sloweccentric 35@4x
Rope Hammer-hold peak every rep 30@4x10
Cable Reverse Curl- forearms parrelle to floor hold peak slow eccentric 50@4x10
Dumbbell Hammer seated hold peak25@4x10
Zotman Curl 25 @4x10
EZ bar revers w/ normal tempo 65@4x10
Dumbbell reverse seated slow eccentric
Incline Curls - 25’s@4x10
Forced Rep Preacher Curls -50@ 4 sets to failure
TRICEPS
Longl Head
Closed bench 80@4x10
Skull Crushers 45@4x10
Kickbacks 25@4x10

Lateral Head
rope push down -rope apart pronated 70@4x10
Diamond push-up 4x20

Medical head
Rope push down l down- supinated 50@4x10
Underhanded Bench 70@4x10

Incline Crunches - 4 sets

Meals have still been running about the same. Around 1500 calories with macros eat:
55-fats
30-protein
15-carbs
With the calorie deficit my total protein is intake is right around 137 gms.
So that puts me about 1.75gms/kg.

Should I bump this up to 2+GM/kg?

I is sally try to run 2-2.5 when I am trying to gain, do I need to run about the same when cutting??
Any and all positive input is greatly appreciated. And negative input is tolerated as long as it is constructive.

Thanks guys.


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Today hot chest and triceps.

Monday - Chest, Triceps and Abs
Flat Bench - 10x10x100
Incline Bench Press - 10x10x80
Decline Dumbbell Press - 10x10x60
Flat Flye Press
cable flies 10x10x20
Cable Crossovers 10x10x20

TRICEPS
Longl Head
Closed bench 10x10x80
Skull Crushers10x10x35
Kickbacks10x10x30’s

Lateral Head
rope push down -rope apart pronated 10x10x70
Diamond push-up 10x10

Medical head
Rope push down- supinated 10x10x45
Underhanded Bench 10x10x80

Incline Crunches - 2 sets of 15 reps
Seated Leg Pull-Ins - 2 sets of 15 reps
Twists -5x20x10 High/Low
Rocky 4’s - 4x5
Wood Choppers- 3x10x15
Changing up the diet a little. Target macros:
Protein-50
Fats-30
Carbs-20

I’ll post my body fat as soon as I get calculations ran.

Photo update
6f6e75a1da32ff0984d55e35670ca5de.jpg



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So I ran 7 point and military tape as well as used my smart scale and they are all in agreement.

7 point-16.4
MT-16

When I started I was at:
7 point-24.6
MT-24

I think the 7 point is a little more accurate since it evaluates multiple areas but very similar results.
00e2894bf58d0989ba411cb4d08bf6c7.jpg



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So I ran 7 point and military tape as well as used my smart scale and they are all in agreement.

7 point-16.4
MT-16

When I started I was at:
7 point-24.6
MT-24

I think the 7 point is a little more accurate since it evaluates multiple areas but very similar results.
00e2894bf58d0989ba411cb4d08bf6c7.jpg



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Nice work Push50! Very nice improvements!

Max
 
Tuesday - Back, Biceps
Barbell Rows - 10x10x130
Barbell Reverse Rows - 10x10x130
Seated Rows 10x10x90
Seated Good Mornings -10x10x55
Reverse Dumbbell Rows - 10x10x35
Front Pull-Downs - 10x10x150 each wide grip, closed grip, reverse grip reverse closed grip
BIICEPS
Dumbbell Hammer-sloweccentric 10x10x25
Rope Hammer-hold peak every rep 10x10x30
Cable Reverse Curl- forearms parrelle to floor hold peak slow eccentric 10x10x50
Dumbbell Hammer seated hold peak 10x10x25
Zotman Curl 10x10x20
EZ bar revers w/ normal tempo 10x10x60
Dumbbell reverse seated slow eccentric 10x10x20
Incline Curls - 10x10x20
Forced Rep Preacher Curls -10x50 to failure


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Get Shredded!
Macros for yesterday:
Protein - 56
Fats - 28
Carbs - 16

That set my protein at 142 gm. That’s just kinder 2gm/kg at 1.8. I’ll continue to run right around here until I see a need for change.


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So today I only got in cardio so I’ll make up leg day on Saturday. Had to be at a job at 5 and couldn’t bring myself to get up at 12:30
Getting a good workout at work thought. Lifting and pushing multiple wheel barrows of concrete. A lot of running up and down stairs so I feel like I’ve actually hit legs already. Fitbit says I’ve hit 15,000 steps already and climbed 15 flights of stairs.
Current macros:
Protein-40
Fats-40
Carbs-20
Protein is a little high at 2.3gm/kg but not too high.


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Monday - Chest, Triceps and Abs
Flat Bench - 5x20x100
Incline Bench Press - 5x20x80
Decline Dumbbell Press - 5x20x60
Flat Flye Press 5x20x70
cable flies 5x20x25
Cable Crossovers 5x20x25

TRICEPS
Longl Head
Closed bench 12,10,8,8x80
Skull Crushers12,10,8,8x35
Kickbacks 12,10,8,9x30’s

Lateral Head
rope push down -rope apart pronated 12,10,8,8x70
Diamond push-up 10x10

Medical head
Rope push down- supinated 12,10,8,8x45
Underhanded Bench 12,10,8,8x80

Incline Crunches - 2 sets of 15 reps
Seated Leg Pull-Ins - 2 sets of 15 reps
Twists -5x20x10 High/Low
Rocky 4’s - 4x5
Wood Choppers- 3x10x15

Feeling a little blahhhh! Got a COVID vaccine and it’s just making me feel kinda run down.

Gona keep plugging away. I’ll get over it.


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Today hit back and biceps. Changes it up a little. Dropped the reps down and increased the weight a little.

Tuesday - Back, Biceps
Barbell Rows - 12,10,8,8x150
Barbell Reverse Rows - 12,10,8,8
Seated Good Mornings -12,10,8,8x55
Reverse Dumbbell Rows - 12,10,8,8x35
Front Pull-Downs - 12,10,8,8x160 each wide grip, closed grip, reverse grip reverse closed grip
BIICEPS
Dumbbell Hammer-sloweccentric 12,10,8,8x25
Rope Hammer-hold peak every rep 12,10,8,8x50
Cable Reverse Curl- forearms parrelle to floor hold peak slow eccentric 10x10x50
Dumbbell Hammer seated hold peak 12,10,8,8x25
Zotman Curl 12,10,8,8x25
EZ bar revers w/ normal tempo 12,10,8,8x60
Dumbbell reverse seated slow eccentric 12,10,8,8x20
Incline Curls - 12,10,8,8x20
Forced Rep Preacher Curls -10x50 to failure


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Today hit back and biceps. Changes it up a little. Dropped the reps down and increased the weight a little.

Tuesday - Back, Biceps
Barbell Rows - 12,10,8,8x150
Barbell Reverse Rows - 12,10,8,8
Seated Good Mornings -12,10,8,8x55
Reverse Dumbbell Rows - 12,10,8,8x35
Front Pull-Downs - 12,10,8,8x160 each wide grip, closed grip, reverse grip reverse closed grip
BIICEPS
Dumbbell Hammer-sloweccentric 12,10,8,8x25
Rope Hammer-hold peak every rep 12,10,8,8x50
Cable Reverse Curl- forearms parrelle to floor hold peak slow eccentric 10x10x50
Dumbbell Hammer seated hold peak 12,10,8,8x25
Zotman Curl 12,10,8,8x25
EZ bar revers w/ normal tempo 12,10,8,8x60
Dumbbell reverse seated slow eccentric 12,10,8,8x20
Incline Curls - 12,10,8,8x20
Forced Rep Preacher Curls -10x50 to failure


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Sick workout..my god!

Max
 
Sick workout..my god!

Max

In the gym by 2:45 and usually done by 6. 4:45 -6:00 the wife comes down and works out with me so sometimes I get a little side tracked. Usually have to put the earbuds in and blinders on or I won’t get anything done. Workout wise anyway. Have a great day.


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In the gym by 2:45 and usually done by 6. 4:45 -6:00 the wife comes down and works out with me so sometimes I get a little side tracked. Usually have to put the earbuds in and blinders on or I won’t get anything done. Workout wise anyway. Have a great day.


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Long workouts pay big dividends. I had to separate my cardio and weights just to adjust my meals proper. No 45min weight training here, lol.

Max
 
Wednesday - Shoulders, Traps, Abs, Obliques
Shoulder press - 35@ 12,10,8,8
Side Lateral Raises - 15@12,10,8,8
Front Lateral Raises - 15@12,10,8,8
Leaning Cable raises - 15@12,10,8,8
Upright Rows - 65@12,10,8,8
Shoulder Shrugs - up-80@12,10,8,8
Back-80@12,10,8,8
Leg Raises - 2 sets of 25reps
Rocky 4’s 5 sets 7
knee raise with twist on power tower 4x20
Cable twists - 30@4x20
Wood Choppers - ez bar- 4x20 each side

All in all a good workout. Still feeling elevated with a positive outlook. Aggression is still there but controlled. Sex drive is still through the roof.
Macros were off slightly today
Protein-35
Fats -45
Carbs at -20


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Thursday - Quads, Hamstrings, Calves

Barbell Squat - 170@10x10
Standing Calf Raise -170@12,10,8,8
*1Leg Curls -75@12,10,8,8
*1Leg Extension - 75@12,10,8,8
Dumbbell Lunge - 4 sets of 20
Straight Leg Deads - 80@12,10,8,8
1 hour treadmill 6% for 20 mins @3 mph and 10% for 40 mins @3.5mph.

Macros are off a little today. Running 50% fats 27% protein and 23% carbs. So my carbs are a little high and protein is low. Just been a busy day at work.


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IML Gear Cream!
Friday - Biceps, Triceps, Forearms
BIICEPS
Dumbbell Hammer-sloweccentric 35@12,10,8,8
Rope Hammer-hold peak every rep 90@12,10,8,8
Cable Reverse Curl- forearms parrelle to floor hold peak slow eccentric 70@12,10,8,8
Dumbbell Hammer seated hold peak 30@12,10,8,8
Zotman Curl 30@12,10,8,8
EZ bar revers w/ normal tempo 65@12,10,8,8
Dumbbell reverse seated slow eccentric 20@5x10
Incline Curls - 25’s@12,10,8,8
Forced Rep Preacher Curls -50@ 4 sets to failure

TRICEPS
Longl Head
Closed bench 120@12,10,8,8
Skull Crushers 65@12,10,8,8
Kickbacks 35@12,10,8,8

Lateral Head
rope push down -rope apart pronated 70@12,10,8,8
Diamond push-up 4x20

Medical head
Rope push down l down- supinated 50@12,10,8,8
Underhanded Bench 120@12,10,8,8

Incline Crunches - 4 sets of 15 reps
Seated Leg Pull-Ins - 4 sets of 15 reps
Twists -5@20x10 High/Low pulley
Rocky 4’s - 4x7
Wood Choppers- 15@4x10

Ruining a little shy on calories currently but I’ll make those up at dinner. Current macros:
Fats-43%
Protein-48%
Carbs-9%

Still feeling great and good demeanor. High level of aggression at times but still controllable. I just don’t tolerate “STUPID” very well. And in the industry that I’m in it seems to run rampant.

Have a great weekend.


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I take weekends off from workout because this time of year I’m always busy in the yard.
The wife and I do massages and cupping to prep for the week ahead as well as meal prep. Growing some asparagus, Brussels sprout, tomatoes, pepper onions and broccoli in my garden. So I stay busy on weekends.
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Monday -Chest, Triceps and Abs
Flat Bench -150@12,10,8,8
InclineBench Press - 85@12,10,8,8
DeclineDumbbell Press - 85@12,10,8,8
Flat FlyePress 35’s@12,10,8,8
cable flies 35@12,10,8,8
CableCrossovers 35@12,10,8,8

TRICEPS
Longl Head
Closed bench 12,10,8,8x80
Skull Crushers12,10,8,8x35
Kickbacks 12,10,8,9x30’s

Lateral Head
rope push down -rope apart pronated12,10,8,8x70
Diamond push-up 10x10

Medical head
Rope push down- supinated 12,10,8,8x45
Underhanded Bench 12,10,8,8x80

InclineCrunches - 2 sets of 15 reps
Seated LegPull-Ins - 2 sets of 15 reps
Twists-5x20x10 High/Low
Rocky 4’s -4x5
WoodChoppers- 3x10x15

Cardio - Treadmill6%@3MPH for 20 minutes, 10%@3.5mph for 40 Minutes

 
I’m going to adjust my cycle and add a couple items. So the next 12 weeks will look like this:
Sust 500 wks 1-12@500wk
Tren E-wks 1-12@ 500wk
Bold -wks 3-12@500wk
Winny- wks 1-6@30mg/day
Ostarine wks 7-12@20mg/day
ECA stack/Clen,T3,T4 2 on 2 off rotation

Going to get back where I should be for damn sure. I’ll get new measurements( military tape, 7 point and Smart scale at some point this week and have them posted with updated pics by next Monday.


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Tuesday - Back, Biceps
Barbell Rows - 12,10,8,8x150
Barbell Reverse Rows - 12,10,8,8x150
Seated Good Mornings -12,10,8,8x55
Reverse Dumbbell Rows - 12,10,8,8x35
Front Pull-Downs - 12,10,8,8x160 each wide grip, closed grip, reverse grip reverse closed grip
BIICEPS
Dumbbell Hammer-sloweccentric 12,10,8,8x35
Rope Hammer-hold peak every rep 12,10,8,8x50
Cable Reverse Curl- forearms parrelle to floor hold peak slow eccentric 10x10x50
Dumbbell Hammer seated hold peak 12,10,8,8x30
Zotman Curl 12,10,8,8x30
EZ bar revers w/ normal tempo 12,10,8,8x65
Dumbbell reverse seated slow eccentric 12,10,8,8x20
Incline Curls - 12,10,8,8x20
Forced Rep Preacher Curls -10x50 to failure


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How you running your fat burners? 2 on ECA then 2 on clen t3.t4? What you dosing you clen/t3 at?

I’m going to adjust my cycle and add a couple items. So the next 12 weeks will look like this:
Sust 500 wks 1-12@500wk
Tren E-wks 1-12@ 500wk
Bold -wks 3-12@500wk
Winny- wks 1-6@30mg/day
Ostarine wks 7-12@20mg/day
ECA stack/Clen,T3,T4 2 on 2 off rotation

Going to get back where I should be for damn sure. I’ll get new measurements( military tape, 7 point and Smart scale at some point this week and have them posted with updated pics by next Monday.


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How you running your fat burners? 2 on ECA then 2 on clen t3.t4? What you dosing you clen/t3 at?

Yes, 2 weeks on 2 weeks off.
Clen @40/40/60/60/80/80/100/100/80/80/60/60/40/40
T3/T4@50/50

Ephedra@25mg-2x’s day
Caffeine@200mg-2x’s a day
ASA@81mg-2x’s a day


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