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Push 50's Uncle Z Co-sponsored Log

Push50 said:
Thought I would see if it decreases the tris to the BR at night.
Click to expand...

Lol! Yeah, nothing worse than waiting !!. You want a strong flow and not a dribble.

Max
Always trying to find the happy medium of how much water I drink before bedtime and how close to quit drinking water, lol.
 
I think finding the balance of the right amount of water before bed is a lot of my issue. Getting up at 2am I’m usually in bed by 8. If I drink a quart of water with dinner it my still be a little much.
I have a strong flow jus up every 2-3 hours.
May have to cut salt at dinner as well. I’m the type that likes salt on bacon and sometimes salt on my salt.
 
Pushed my squats up to 220! Up 5lbs on straight leg as well. Feeling good. Feeling pumped and more excited every day.

Legs -
Smith Normal Stance Squat - 2 sets 8-12 reps 1 rep short of failure 220x12/12

Stiff leg dead (db's or Smith) - 2 sets 8-12 reps 1 rep short of failure - 155lbs

Walking Lunge - 3 sets 12-15 reps per side to failure - 50lbs

Lying leg curl - 2 sets 8-12 reps 1 rep short of failure, 1 cluster set - 60lbs

Abs
flutter kicks 3 sets to failure
Vaccumms fifteen second

Today’s meals:

Meal 1 (1 hour pre workout)
12oz Egg Whites
50g cream of rice
1tbsp natural pb

Meal 2 (post workout)
50g protein from Whey
1c Rice based cereal , rice crispies

Meal 3
6oz Chicken Breast
1c White Rice

Meal 4
6oz Chicken Breast
1c potato
1tbsp extra virgin olive oil
1c Greens Brussels sprouts

Meal 5
7oz 85/15 ground beef or Flank/sirloin steak
1c White Rice
2c broccoli
2tbsp olive oil and vinegar dressing


Today’s gear:
Tren 209
Bold 200
Test 100
ECA Stack
T4-50mcg

Same vitamins:

Alpha Lipoic Acid 300 mg qd
Cholesterol/Never Pain
Vanadyl Sulfate 10mg/qd
Insulin Resistance Reduction
Lecithin 1200mg/eod
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
NAC 600mg/qod
Milk Thistle 175mg/qod
MACA 500mg/qod
Chromium 500 mcg eod
ASA 81mg qd

Prostate Health
Cran Max 50mg
Lycopene 5mg
Soybean Germ 150mg
Pumpkin Seed Ext. 150mg
Saw Palmetto 500mg
 
Today was a pull day. Feeling ok. This heat is just sucking the life out of me it seems like. Had to be out on a number of job sites this week and by 10:00am my clothes were soaked all the way down to my drawers. I really don’t like it when temps are in the 90’s and the humidity is over 69%. It sucks at best. Other then that feeling pretty good. Definitely more aggression but trying to keep it in the gym. Strength is up and libido is up as well. Hutton a little bit of the Tren kink! I don’t know if everyone that runs Tren gets that way but I do for sure. Other then the jump in aggression, the link is one way I know without a doubt that the Tren is kicking in.

Pull-ups - 3 sets to failure;12,11, 11

Seated Incline db curl - 3 sets 15-20 reps to failure 25’s

Smith Row - 2 sets 10-12 reps 1 rep short of failure-140

Hyper extension - 3 sets 10-15 reps 1 rep short of failure-35

DB curl - 2 sets 12-15 reps to failure, 1 cluster set; 30’s

Meal 1 (1 hour pre workout)
12oz Egg Whites
50g cream of rice
1tbsp natural pb

Meal 2 (post workout)
50g protein from Whey
1c Rice based cereal (chex, rice crispies etc)

Meal 3
6oz Chicken Breast
1c White Rice

Meal 4
6oz Chicken Breast
1c potato
1tbsp extra virgin olive oil
1c broccoli

Meal 5
7oz Flank steak
1c White Rice
1 c Brussel sprouts
1 c asparagus
2tbsp olive oil and vinegar dressing

Vitamins
Alpha Lipoic Acid 300 mg qd
Cholesterol/Never Pain
Vanadyl Sulfate 10mg/qd
Insulin Resistance Reduction
Lecithin 1200mg/eod
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
NAC 600mg/qod
Milk Thistle 175mg/qod
MACA 500mg/qod
Chromium 500 mcg eod
ASA 81mg qd

Prostate Health
Cran Max 50mg
Lycopene 5mg
Soybean Germ 150mg
Pumpkin Seed Ext. 150mg
Saw Palmetto 500mg
 
Push50 said:
Today was a pull day. Feeling ok. This heat is just sucking the life out of me it seems like. Had to be out on a number of job sites this week and by 10:00am my clothes were soaked all the way down to my drawers. I really don’t like it when temps are in the 90’s and the humidity is over 69%. It sucks at best. Other then that feeling pretty good. Definitely more aggression but trying to keep it in the gym. Strength is up and libido is up as well. Hutton a little bit of the Tren kink! I don’t know if everyone that runs Tren gets that way but I do for sure. Other then the jump in aggression, the link is one way I know without a doubt that the Tren is kicking in.

Pull-ups - 3 sets to failure;12,11, 11

Seated Incline db curl - 3 sets 15-20 reps to failure 25’s

Smith Row - 2 sets 10-12 reps 1 rep short of failure-140

Hyper extension - 3 sets 10-15 reps 1 rep short of failure-35

DB curl - 2 sets 12-15 reps to failure, 1 cluster set; 30’s

Meal 1 (1 hour pre workout)
12oz Egg Whites
50g cream of rice
1tbsp natural pb

Meal 2 (post workout)
50g protein from Whey
1c Rice based cereal (chex, rice crispies etc)

Meal 3
6oz Chicken Breast
1c White Rice

Meal 4
6oz Chicken Breast
1c potato
1tbsp extra virgin olive oil
1c broccoli

Meal 5
7oz Flank steak
1c White Rice
1 c Brussel sprouts
1 c asparagus
2tbsp olive oil and vinegar dressing

Vitamins
Alpha Lipoic Acid 300 mg qd
Cholesterol/Never Pain
Vanadyl Sulfate 10mg/qd
Insulin Resistance Reduction
Lecithin 1200mg/eod
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
NAC 600mg/qod
Milk Thistle 175mg/qod
MACA 500mg/qod
Chromium 500 mcg eod
ASA 81mg qd

Prostate Health
Cran Max 50mg
Lycopene 5mg
Soybean Germ 150mg
Pumpkin Seed Ext. 150mg
Saw Palmetto 500mg
Click to expand...
Increasing water to make up for the sweating?
 
Yesterday was leg day

Pushed my leg curls up to 70- uP 10 lbs.
Weight is down to 164 currently and I’m feeling good.
Looks like we might get sitter break from the heat later this week so that’s even better.

Legs -
Smith Normal Stance Squat - 2 sets 8-12 reps 1 rep short of failure 220x12/12

Stiff leg dead (db's or Smith) - 2 sets 8-12 reps 1 rep short of failure - 155lbs

Walking Lunge - 3 sets 12-15 reps per side to failure - 50lbs

Lying leg curl - 2 sets 8-12 reps 1 rep short of failure, 1 cluster set - 70 lbs x 10/10/4/4/4/4

Abs
Crunches 3 sets to failure
Vaccumms fifteen second hold x 3 minutes

Today’s meals:

Meal 1 (1 hour pre workout)
12oz Egg Whites
50g cream of rice
1tbsp natural pb

Meal 2 (post workout)
50g protein from Whey
1c Rice crispies

Meal 3
6oz Chicken Breast
1c White Rice

Meal 4
6oz Chicken Breast
1c potato
1tbsp extra virgin olive oil
1c Greens Brussels sprouts

Meal 5
7oz Sirloin steak
1c White Rice
2c green beans
2tbsp olive oil and vinegar dressing


ECA Stack
T4-50mcg

Same vitamins:

Alpha Lipoic Acid 300 mg qd
Cholesterol/Never Pain
Vanadyl Sulfate 10mg/qd
Insulin Resistance Reduction
Lecithin 1200mg/eod
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
NAC 600mg/qod
Milk Thistle 175mg/qod
MACA 500mg/qod
Chromium 500 mcg eod
ASA 81mg qd

Prostate Health
Cran Max 50mg
Lycopene 5mg
Soybean Germ 150mg
Pumpkin Seed Ext. 150mg
Saw Palmetto 500mg
 
Push50 said:
Yesterday was leg day

Pushed my leg curls up to 70- uP 10 lbs.
Weight is down to 164 currently and I’m feeling good.
Looks like we might get sitter break from the heat later this week so that’s even better.

Legs -
Smith Normal Stance Squat - 2 sets 8-12 reps 1 rep short of failure 220x12/12

Stiff leg dead (db's or Smith) - 2 sets 8-12 reps 1 rep short of failure - 155lbs

Walking Lunge - 3 sets 12-15 reps per side to failure - 50lbs

Lying leg curl - 2 sets 8-12 reps 1 rep short of failure, 1 cluster set - 70 lbs x 10/10/4/4/4/4

Abs
Crunches 3 sets to failure
Vaccumms fifteen second hold x 3 minutes

Today’s meals:

Meal 1 (1 hour pre workout)
12oz Egg Whites
50g cream of rice
1tbsp natural pb

Meal 2 (post workout)
50g protein from Whey
1c Rice crispies

Meal 3
6oz Chicken Breast
1c White Rice

Meal 4
6oz Chicken Breast
1c potato
1tbsp extra virgin olive oil
1c Greens Brussels sprouts

Meal 5
7oz Sirloin steak
1c White Rice
2c green beans
2tbsp olive oil and vinegar dressing


ECA Stack
T4-50mcg

Same vitamins:

Alpha Lipoic Acid 300 mg qd
Cholesterol/Never Pain
Vanadyl Sulfate 10mg/qd
Insulin Resistance Reduction
Lecithin 1200mg/eod
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
NAC 600mg/qod
Milk Thistle 175mg/qod
MACA 500mg/qod
Chromium 500 mcg eod
ASA 81mg qd

Prostate Health
Cran Max 50mg
Lycopene 5mg
Soybean Germ 150mg
Pumpkin Seed Ext. 150mg
Saw Palmetto 500mg
Click to expand...
Love the strength increases.

Something to think about next session.

We keep the loading sets one rep short of FAILURE. So, if you can grind out a rep, you aren't failing.

I see this with a lot of my guys that, if you're doing the same reps on both working sets, either you're losing form on the second set or, you left something in the tank on the first set.

Safe effective reps are priority but, we still want to push hard.

Great progress on the strength so far though! Solid work.
 
Push Day

Feeling good about workout day diet. Seeing weekly results. Feeling a little bit workout this week with the heat but looks like we have some relief on the way Friday.
Pushed inclined chest up another 5 lbs. not too much but I can feel a difference.

Push Day -
Smith Incline BP - 3 sets 10-15 reps 1 short of failure- 110 lbs

DB Shoulder Press - 3 sets 10-15 reps 1 short of failure-30’s

Bent over rear lateral - 2 sets of 15-20 reps to failure 20’s

Tricep Press down - 2 sets of 10-15 reps to failure, 1 cluster set (4 sets of 4 with 5 deep breaths between each set, failure in the fourth set)110lbs

DB Fly - 2 sets of 8-10 reps with 2 count stretch 1 rep short of failure, 1 cluster set -70lbs

DB overhead triceps extension - 2 sets 12-15 reps to failure, focus on the stretch
35lbs

Pull Day -
Pull-ups - 3 sets to failure;10,10, to p

Seated Incline db curl - 3 sets 15-20 reps to failure20’s

Smith Row - 2 sets 10-12 reps 1 rep short of failure-140

Hyper extension - 3 sets 10-15 reps 1 rep short of failure-35

DB curl - 2 sets 12-15 reps to failure, 1 cluster set; 30’s

Diet has changed up just a little.

Training Days
Meal 1 (1 hour pre workout)
12oz Egg Whites
50g cream of rice
1tbsp natural pb

Meal 2 (post workout)
50g protein from Whey
1c Rice based cereal rice crispies

Meal 3
6oz Chicken Breast
1c White Rice

Meal 4
6oz Chicken Breast
1c potato
1tbsp extra virgin olive oil
1c broccoli

Meal 5
7oz Flank steak
1c White Rice
1.5 c Green Beans
1/2 c Fresh home grown Jalapeño
2tbsp olive oil and vinegar dressing

Gear:
Tren 200mg
Bold 200mg
Test 100mg
ECA Stack
T4

Vitamins
Alpha Lipoic Acid 300 mg qd
Cholesterol/Never Pain
Vanadyl Sulfate 10mg/qd
Insulin Resistance Reduction
Lecithin 1200mg/eod
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
NAC 600mg/qod
Milk Thistle 175mg/qod
MACA 500mg/qod
Chromium 500 mcg eod
ASA 81mg qd

Prostate Health
Cran Max 50mg
Lycopene 5mg
Soybean Germ 150mg
Pumpkin Seed Ext. 150mg
Saw Palmetto 500mg
 
Pull Day
Early day today but got workout in by 4am. Then off to work. Going to be a long day. Have a mass concrete pour tonight and concrete temps can not be over 70F. With the temps in the 90’s today it will be a challenge but doable. Have a crew of 3 that will be doing nothing but throwing ice.
A little bit of a headache today. Blood pressure is good running 132/78 this morning but I have a kink in my neck. I think that’s where the headache stims from.

Pull-ups - 3 sets to failure;12,11, 11

Seated Incline db curl - 3 sets 15-20 reps to failure 25’s

Smith Row - 2 sets 10-12 reps 1 rep short of failure-140

Hyper extension - 3 sets 10-15 reps 1 rep short of failure-35

DB curl - 2 sets 12-15 reps to failure, 1 cluster set; 30’s

Meal 1 (1 hour pre workout)
12oz Egg Whites
50g cream of rice
1tbsp natural pb

Meal 2 (post workout)
50g protein from Whey
1c Rice based cereal (chex, rice crispies etc)

Meal 3
6oz Chicken Breast
1c White Rice

Meal 4
6oz Chicken Breast
1c potato
1tbsp extra virgin olive oil
1c broccoli

Meal 5
7oz 85/15 meat balls
1c White Rice
1.5 c green beans
1/2 c jalapeño fresh
2tbsp olive oil and vinegar dressing

Vitamins
Alpha Lipoic Acid 300 mg qd
Cholesterol/Never Pain
Vanadyl Sulfate 10mg/qd
Insulin Resistance Reduction
Lecithin 1200mg/eod
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
NAC 600mg/qod
Milk Thistle 175mg/qod
MACA 500mg/qod
Chromium 500 mcg eod
ASA 81mg qd

Prostate Health
Cran Max 50mg
Lycopene 5mg
Soybean Germ 150mg
Pumpkin Seed Ext. 150mg
Saw Palmetto 500mg
 
Leg Day

Weight is down to 162.4 currently and I’m feeling good. Pushed my squats up to 230 and my straight leg dead’s up to 170.

Legs -
Smith Normal Stance Squat - 2 sets 8-12 reps 1 rep short of failure
230x10/12

Stiff leg dead (db's or Smith) - 2 sets 8-12 reps 1 rep short of failure
170x10/10

Walking Lunge - 3 sets 12-15 reps per side to failure -
50lbs

Lying leg curl - 2 sets 8-12 reps 1 rep short of failure, 1 cluster set -
70 lbs x 10/10/4/4/4/4

Abs
Crunches 3 sets to failure
Vaccumms fifteen second hold x 3 minutes

Today’s meals:

Meal 1 (1 hour pre workout)
12oz Egg Whites
50g cream of rice
1tbsp natural pb

Meal 2 (post workout)
50g protein from Whey
1c Rice crispies

Meal 3
6oz Chicken Breast
1c White Rice

Meal 4
6oz Chicken Breast
1c potato
1tbsp extra virgin olive oil
1c Greens Brussels sprouts

Meal 5
7oz Sirloin steak
1c White Rice
1c green beans
1c asparagus
2tbsp olive oil and vinegar dressing


ECA Stack
T4-50mcg

Same vitamins:

Alpha Lipoic Acid 300 mg qd
Cholesterol/Never Pain
Vanadyl Sulfate 10mg/qd
Insulin Resistance Reduction
Lecithin 1200mg/eod
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
NAC 600mg/qod
Milk Thistle 175mg/qod
MACA 500mg/qod
Chromium 500 mcg eod
ASA 81mg qd

Prostate Health
Cran Max 50mg
Lycopene 5mg
Soybean Germ 150mg
Pumpkin Seed Ext. 150mg
Saw Palmetto 500mg
- [ ]
 
f68861cf1e67c8b6d58f881ac39292d5.jpg

This is a pic at 5 weeks. Top is June 25 and bottom is July 31.
Right diet
Right training
Right gear
Right attitude
 
Push Day

Starting the week off with a push day. Feeling good. Not feeling the same exhaustion that i felt last week with the high temps.

Push Day -
Smith Incline BP - 3 sets 10-15 reps 1 short of failure- 110 lbs

DB Shoulder Press - 3 sets 10-15 reps 1 short of failure-30’s

Bent over rear lateral - 2 sets of 15-20 reps to failure 25’s

Tricep Press down - 2 sets of 10-15 reps to failure, 1 cluster set (4 sets of 4 with 5 deep breaths between each set, failure in the fourth set)110lbs

DB Fly - 2 sets of 8-10 reps with 2 count stretch 1 rep short of failure, 1 cluster set of t’slbs

DB overhead triceps extension - 2 sets 12-15 reps to failure, focus on the stretch
35lbs


Meal 1 (1 hour pre workout)
12oz Egg Whites
50g cream of rice
1tbsp natural pb

Meal 2 (post workout)
50g protein from Whey
1c Rice based cereal rice crispies

Meal 3
6oz Chicken Breast
1c White Rice

Meal 4
6oz Chicken Breast
1c potato
1tbsp extra virgin olive oil
1c broccoli

Meal 5
7oz 85/15 ground beef
1c White Rice
1c zucchini
1c broccoli
2tbsp olive oil and vinegar dressing

Gear: on Sunday
Tren 200mg
Bold 200mg
Test 100mg
ECA Stack everyday
T4 50mcg everyday

Vitamins
Alpha Lipoic Acid 300 mg qd
Cholesterol/Never Pain
Vanadyl Sulfate 10mg/qd
Insulin Resistance Reduction
Lecithin 1200mg/eod
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
NAC 600mg/qod
Milk Thistle 175mg/qod
MACA 500mg/qod
Chromium 500 mcg eod
ASA 81mg qd

Prostate Health
Cran Max 50mg
Lycopene 5mg
Soybean Germ 150mg
Pumpkin Seed Ext. 150mg
Saw Palmetto 500mg
 
Pull Day


Pull-ups - 3 sets to failure;12,12,12

Seated Incline db curl - 3 sets 15-20 reps to failure 25’sx3x15

Smith Row - 2 sets 10-12 reps 1 rep short of failure-150x2x12

Hyper extension - 3 sets 10-15 reps 1 rep short of failure-25x3x15

DB curl - 2 sets 12-15 reps to failure, 1 cluster set; 30’sx2x20

Meal 1 (1 hour pre workout)
12oz Egg Whites
50g cream of rice
1tbsp natural pb

Meal 2 (post workout)
50g protein from Whey
1c Rice Chexcereal

Meal 3
6oz Chicken Breast
1c White Rice

Meal 4
6oz Chicken Breast
1c potato
1tbsp extra virgin olive oil
1c spinach

Meal 5
7oz flank steak
1c White Rice
1c broccoli
1c zucchini
2tbsp olive oil and vinegar dressing

Vitamins
Alpha Lipoic Acid 300 mg qd
Cholesterol/Never Pain
Vanadyl Sulfate 10mg/qd
Insulin Resistance Reduction
Lecithin 1200mg/eod
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
NAC 600mg/qod
Milk Thistle 175mg/qod
MACA 500mg/qod
Chromium 500 mcg eod
ASA 81mg qd

Prostate Health
Cran Max 50mg
Lycopene 5mg
Soybean Germ 150mg
Pumpkin Seed Ext. 150mg
Saw Palmetto 500mg
 
Leg Day

Long week and not over yet. I’m feeling good and happy with the results i see in the mirror. Squats are still at 230 and I’ve bumped my straight leg dead’s up to 1205 and OMG my glutes and hams hate me.

Legs -
Smith Normal Stance Squat - 2 sets 8-12 reps 1 rep short of failure
230x10/12

Stiff leg dead (db's or Smith) - 2 sets 8-12 reps 1 rep short of failure
205x9/8

Walking Lunge - 3 sets 12-15 reps per side to failure -
50lbs

Lying leg curl - 2 sets 8-12 reps 1 rep short of failure, 1 cluster set -
70 lbs x 10/10/4/4/4/4

Abs
Crunches 3 sets to failure
Vaccumms fifteen second hold x 3 minutes

Today’s meals:

Meal 1 (1 hour pre workout)
12oz Egg Whites
50g cream of rice
1tbsp natural pb

Meal 2 (post workout)
50g protein from Whey
1c Rice crispies

Meal 3
6oz Chicken Breast
1c White Rice

Meal 4
6oz Chicken Breast
1c potato
1tbsp extra virgin olive oil
1c Greens Brussels sprouts

Meal 5
7oz Sirloin steak
1c White Rice
1c green beans
1c asparagus
2tbsp olive oil and vinegar dressing


ECA Stack
T4-50mcg

Same vitamins:

Alpha Lipoic Acid 300 mg qd
Cholesterol/Never Pain
Vanadyl Sulfate 10mg/qd
Insulin Resistance Reduction
Lecithin 1200mg/eod
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
NAC 600mg/qod
Milk Thistle 175mg/qod
MACA 500mg/qod
Chromium 500 mcg eod
ASA 81mg qd

Prostate Health
Cran Max 50mg
Lycopene 5mg
Soybean Germ 150mg
Pumpkin Seed Ext. 150mg
Saw Palmetto 500mg
- [ ]
 
Saturday:
Push Day -
Smith Incline BP - 3 sets 10-15 reps 1 short of failure- 110 lbs x10/10/10

DB Shoulder Press - 3 sets 10-15 reps 1 short of failure-30’s

Bent over rear lateral - 2 sets of 15-20 reps to failure 25’s

Tricep Press down - 2 sets of 10-15 reps to failure, 1 cluster set (4 sets of 4 with 5 deep breaths between each set, failure in the fourth set)110lbs

DB Fly - 2 sets of 8-10 reps with 2 count stretch 1 rep short of failure, 1 cluster set of 25’s

DB overhead triceps extension - 2 sets 12-15 reps to failure, focus on the stretch
35lbs

Sunday:

Pull-ups - 3 sets to failure;12,12,12

Seated Incline db curl - 3 sets 15-20 reps to failure 25’sx3x15

Smith Row - 2 sets 10-12 reps 1 rep short of failure-150x2x12

Hyper extension - 3 sets 10-15 reps 1 rep short of failure-25x3x15

DB curl - 2 sets 12-15 reps to failure, 1 cluster set; 30’sx2x20

Monday was a day off. Tanned did some stretches/yoga and 5 minute intervals on inversion table for 15 minutes.

Legs -
Smith Normal Stance Squat - 2 sets 8-12 reps 1 rep short of failure
230x10/12

Stiff leg dead (db's or Smith) - 2 sets 8-12 reps 1 rep short of failure
205x9/8

Walking Lunge - 3 sets 12-15 reps per side to failure -
50lbs

Lying leg curl - 2 sets 8-12 reps 1 rep short of failure, 1 cluster set -
70 lbs x 10/10/4/4/4/4

Abs
Crunches 3 sets to failure
Vaccumms fifteen second hold x 3 minutes

Meals were all identical on workout days and off days later only thing that changed was the post workout meal.

Meal 1 (1 hour pre workout)
12oz Egg Whites
50g cream of rice
1tbsp natural pb

Meal 2 (post workout)
50g protein from Whey
1c rice crispies

Meal 3
6oz Chicken Breast
1c White Rice

Meal 4
6oz Chicken Breast
1c potato
1tbsp extra virgin olive oil
1c broccoli/zucchini

Meal 5
7oz 85/15 ground beef
1c White Rice
1c zucchini
1c broccoli
2tbsp olive oil and vinegar dressing

Gear: on Sunday
Dropped my tren and bold dow to 200/wk and going to push my cycle out to 8-10 more weeks. Ive also dropped the T4 and will pick it back up in a week or two. Also going to take 2 weeks off from the eca stack.
Tren 100mg
Bold 100mg
Test 100mg

Vitamins
Alpha Lipoic Acid 300 mg qd
Cholesterol/Never Pain
Vanadyl Sulfate 10mg/qd
Insulin Resistance Reduction
Lecithin 1200mg/eod
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
NAC 600mg/qod
Milk Thistle 175mg/qod
MACA 500mg/qod
Chromium 500 mcg eod
ASA 81mg qd

Prostate Health
Cran Max 50mg
Lycopene 5mg
Soybean Germ 150mg
Pumpkin Seed Ext. 150mg
Saw Palmetto 500mg
 
This was a good but stressful and hot week. Still pushing forward and working on achieving a better defined physique.

Thursday-Push Day -
Smith Incline BP - 3 sets 10-15 reps 1 short of failure- 110 lbs x10/10/10

DB Shoulder Press - 3 sets 10-15 reps 1 short of failure-30’s

Bent over rear lateral - 2 sets of 15-20 reps to failure 25’s

Tricep Press down - 2 sets of 10-15 reps to failure, 1 cluster set (4 sets of 4 with 5 deep breaths between each set, failure in the fourth set)110lbs

DB Fly - 2 sets of 8-10 reps with 2 count stretch 1 rep short of failure, 1 cluster set of 25’s

DB overhead triceps extension - 2 sets 12-15 reps to failure, focus on the stretch
35lbs

Friday- Pull-ups - 3 sets to failure;12,12,12

Seated Incline db curl - 3 sets 15-20 reps to failure 25’sx3x15

Smith Row - 2 sets 10-12 reps 1 rep short of failure-150x2x12

Hyper extension - 3 sets 10-15 reps 1 rep short of failure-25x3x15

DB curl - 2 sets 12-15 reps to failure, 1 cluster set; 30’sx2x20

Saturday - Off

Sunday- Legs -
Smith Normal Stance Squat - 2 sets 8-12 reps 1 rep short of failure
230x12/12

Stiff leg dead (db's or Smith) - 2 sets 8-12 reps 1 rep short of failure
205x12/12

Walking Lunge - 3 sets 12-15 reps per side to failure -
50lbs

Lying leg curl - 2 sets 8-12 reps 1 rep short of failure, 1 cluster set -
70 lbs x 12/12/4/4/3/3

Abs /done every workout

Crunches 3 sets to failure
Vaccumms fifteen second hold x 3 minutes

Cardio has been increased from 3 to 6 days a week 30 minutes at light intensity.

Diet has been modified slightly.
Dropped cabs at meal 5 on training and non training days and dropped the peanut butter on non training days with Meal 1.

Training days -

Meal 1 (1 hour pre-workout)
12oz Egg Whites
50g cream of rice
1tbsp natural pb

Meal 2 (post workout)
50g protein from Whey
1c Rice based cereal (chex, rice crispies etc)

Meal 3
6oz Chicken Breast
1c White Rice

Meal 4
6oz Chicken Breast
1c potato
1tbsp extra virgin olive oil
1c Greens (broccoli, spinach, green beans, etc)

Meal 5
7oz 85/15 ground beef or Flank/sirloin steak
2c greens
2tbsp olive oil and vinegar dressing


Non Training Days -

Meal 1
12oz Egg Whites
40g cream of rice

Meal 2
6oz Chicken Breast
1c White Rice

Meal 3
50g protein from Whey
2tbsp natural pb

Meal 4
6oz Chicken Breast
1c potato
1c Greens (broccoli, spinach, green beans, etc)

Meal 5
7oz 85/15 ground beef or Flank/sirloin steak
2c greens
2tbsp olive oil and vinegar dressing

Thursday-Push Day -
Smith Incline BP - 3 sets 10-15 reps 1 short of failure- 110 lbs x10/10/10 at nice I can hit 12/12/12 I will bump this up 2.5 lbs an see how it goes.

DB Shoulder Press - 3 sets 10-15 reps 1 short of failure-30’s

Bent over rear lateral - 2 sets of 15-20 reps to failure 25’s

Tricep Press down - 2 sets of 10-15 reps to failure, 1 cluster set (4 sets of 4 with 5 deep breaths between each set, failure in the fourth set)110lbs

DB Fly - 2 sets of 8-10 reps with 2 count stretch 1 rep short of failure, 1 cluster set of 25’s

DB overhead triceps extension - 2 sets 12-15 reps to failure, focus on the stretch
35lbs

Friday- Pull-ups - 3 sets to failure;12,12,12 probably going to add a little weight this week to increase my resistance.

Seated Incline db curl - 3 sets 15-20 reps to failure 25’sx3x15

Smith Row - 2 sets 10-12 reps 1 rep short of failure-150x2x12

Hyper extension - 3 sets 10-15 reps 1 rep short of failure-25x3x15

DB curl - 2 sets 12-15 reps to failure, 1 cluster set; 30’sx2x20

Saturday - Off

Sunday- Legs -
Smith Normal Stance Squat - 2 sets 8-12 reps 1 rep short of failure
230x12/12- going to stay here one more week and then bump up 5-10lbs

Stiff leg dead (db's or Smith) - 2 sets 8-12 reps 1 rep short of failure
205x12/12- going to stay here for another week before increasing my weight by 5-10 lbs

Walking Lunge - 3 sets 12-15 reps per side to failure -
50lbs

Lying leg curl - 2 sets 8-12 reps 1 rep short of failure, 1 cluster set -
70 lbs x 12/12/4/4/3/3

Abs
Crunches 3 sets to failure
Vaccumms fifteen second hold x 3 minutes
Greer:
Tren 200mg/wk
Bold 200mg/wo
Test 200mg/wk
ECA Stack

Vitamins
Alpha Lipoic Acid 300 mg qd
Cholesterol/Never Pain
Vanadyl Sulfate 10mg/qd
Insulin Resistance Reduction
Lecithin 1200mg/eod
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
NAC 600mg/qod
Milk Thistle 175mg/qod
MACA 500mg/qod
Chromium 500 mcg eod
ASA 81mg qd

Prostate Health
Cran Max 50mg
Lycopene 5mg
Soybean Germ 150mg
Pumpkin Seed Ext. 150mg
Saw Palmetto 500mg

Set a goal! Make a plan! Stick to the plan! Reach the goal!
 
Push50 said:
This was a good but stressful and hot week. Still pushing forward and working on achieving a better defined physique.

Thursday-Push Day -
Smith Incline BP - 3 sets 10-15 reps 1 short of failure- 110 lbs x10/10/10

DB Shoulder Press - 3 sets 10-15 reps 1 short of failure-30’s

Bent over rear lateral - 2 sets of 15-20 reps to failure 25’s

Tricep Press down - 2 sets of 10-15 reps to failure, 1 cluster set (4 sets of 4 with 5 deep breaths between each set, failure in the fourth set)110lbs

DB Fly - 2 sets of 8-10 reps with 2 count stretch 1 rep short of failure, 1 cluster set of 25’s

DB overhead triceps extension - 2 sets 12-15 reps to failure, focus on the stretch
35lbs

Friday- Pull-ups - 3 sets to failure;12,12,12

Seated Incline db curl - 3 sets 15-20 reps to failure 25’sx3x15

Smith Row - 2 sets 10-12 reps 1 rep short of failure-150x2x12

Hyper extension - 3 sets 10-15 reps 1 rep short of failure-25x3x15

DB curl - 2 sets 12-15 reps to failure, 1 cluster set; 30’sx2x20

Saturday - Off

Sunday- Legs -
Smith Normal Stance Squat - 2 sets 8-12 reps 1 rep short of failure
230x12/12

Stiff leg dead (db's or Smith) - 2 sets 8-12 reps 1 rep short of failure
205x12/12

Walking Lunge - 3 sets 12-15 reps per side to failure -
50lbs

Lying leg curl - 2 sets 8-12 reps 1 rep short of failure, 1 cluster set -
70 lbs x 12/12/4/4/3/3

Abs /done every workout

Crunches 3 sets to failure
Vaccumms fifteen second hold x 3 minutes

Cardio has been increased from 3 to 6 days a week 30 minutes at light intensity.

Diet has been modified slightly.
Dropped cabs at meal 5 on training and non training days and dropped the peanut butter on non training days with Meal 1.

Training days -

Meal 1 (1 hour pre-workout)
12oz Egg Whites
50g cream of rice
1tbsp natural pb

Meal 2 (post workout)
50g protein from Whey
1c Rice based cereal (chex, rice crispies etc)

Meal 3
6oz Chicken Breast
1c White Rice

Meal 4
6oz Chicken Breast
1c potato
1tbsp extra virgin olive oil
1c Greens (broccoli, spinach, green beans, etc)

Meal 5
7oz 85/15 ground beef or Flank/sirloin steak
2c greens
2tbsp olive oil and vinegar dressing


Non Training Days -

Meal 1
12oz Egg Whites
40g cream of rice

Meal 2
6oz Chicken Breast
1c White Rice

Meal 3
50g protein from Whey
2tbsp natural pb

Meal 4
6oz Chicken Breast
1c potato
1c Greens (broccoli, spinach, green beans, etc)

Meal 5
7oz 85/15 ground beef or Flank/sirloin steak
2c greens
2tbsp olive oil and vinegar dressing

Thursday-Push Day -
Smith Incline BP - 3 sets 10-15 reps 1 short of failure- 110 lbs x10/10/10 at nice I can hit 12/12/12 I will bump this up 2.5 lbs an see how it goes.

DB Shoulder Press - 3 sets 10-15 reps 1 short of failure-30’s

Bent over rear lateral - 2 sets of 15-20 reps to failure 25’s

Tricep Press down - 2 sets of 10-15 reps to failure, 1 cluster set (4 sets of 4 with 5 deep breaths between each set, failure in the fourth set)110lbs

DB Fly - 2 sets of 8-10 reps with 2 count stretch 1 rep short of failure, 1 cluster set of 25’s

DB overhead triceps extension - 2 sets 12-15 reps to failure, focus on the stretch
35lbs

Friday- Pull-ups - 3 sets to failure;12,12,12 probably going to add a little weight this week to increase my resistance.

Seated Incline db curl - 3 sets 15-20 reps to failure 25’sx3x15

Smith Row - 2 sets 10-12 reps 1 rep short of failure-150x2x12

Hyper extension - 3 sets 10-15 reps 1 rep short of failure-25x3x15

DB curl - 2 sets 12-15 reps to failure, 1 cluster set; 30’sx2x20

Saturday - Off

Sunday- Legs -
Smith Normal Stance Squat - 2 sets 8-12 reps 1 rep short of failure
230x12/12- going to stay here one more week and then bump up 5-10lbs

Stiff leg dead (db's or Smith) - 2 sets 8-12 reps 1 rep short of failure
205x12/12- going to stay here for another week before increasing my weight by 5-10 lbs

Walking Lunge - 3 sets 12-15 reps per side to failure -
50lbs

Lying leg curl - 2 sets 8-12 reps 1 rep short of failure, 1 cluster set -
70 lbs x 12/12/4/4/3/3

Abs
Crunches 3 sets to failure
Vaccumms fifteen second hold x 3 minutes
Greer:
Tren 200mg/wk
Bold 200mg/wo
Test 200mg/wk
ECA Stack

Vitamins
Alpha Lipoic Acid 300 mg qd
Cholesterol/Never Pain
Vanadyl Sulfate 10mg/qd
Insulin Resistance Reduction
Lecithin 1200mg/eod
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
NAC 600mg/qod
Milk Thistle 175mg/qod
MACA 500mg/qod
Chromium 500 mcg eod
ASA 81mg qd

Prostate Health
Cran Max 50mg
Lycopene 5mg
Soybean Germ 150mg
Pumpkin Seed Ext. 150mg
Saw Palmetto 500mg

Set a goal! Make a plan! Stick to the plan! Reach the goal!
Click to expand...

Great log...I noticed the cluster set on hams, also seem to be doing more work in that area. Great whole food meals /super clean! I like it! Kicking Ass Push45(lol)

Max
 
maxmuscle1 said:
Great log...I noticed the cluster set on hams, also seem to be doing more work in that area. Great whole food meals /super clean! I like it! Kicking Ass Push45(lol)

Max
Click to expand...

Thanks Max. I definitely feel my leg workout the next day. Hams are really starting to pop a little.
 
Get Shredded!
Combined push/pull/legs

Good week so far. Feeling good. Feeling strong. A little frustrated with the stubborn fat in my low back and mid section but I’m getting there. Time and patience and do the work.

Sunday - Push Day -
Smith Incline BP - 3 sets 10-15 reps 1 short of failure- 115 lbs x12/12/12

DB Shoulder Press - 3 sets 10-15 reps 1 short of failure-30’sx

Bent over rear lateral - 2 sets of 15-20 reps to failure 25’sx15/15

Tricep Press down - 2 sets of 10-15 reps to failure, 1 cluster set (4 sets of 4 with 5 deep breaths between each set, failure in the fourth set)110lbs15/12/4/4/4/4

DB Fly - 2 sets of 8-10 reps with 2 count stretch 1 rep short of failure, 1 cluster set of 25’s

DB overhead triceps extension - 2 sets 12-15 reps to failure, focus on the stretch
35lbs

Monday - Pull-ups - 3 sets to failure;12,12,12 with 10lbs added

Seated Incline db curl - 3 sets 15-20 reps to failure 25’sx3x15

Smith Row - 2 sets 10-12 reps 1 rep short of failure-160x2x12

Hyper extension - 3 sets 10-15 reps 1 rep short of failure-25x3x15

DB curl - 2 sets 12-15 reps to failure, 1 cluster set; 30’sx2x20

Tuesday - Off

Wednesday - Legs -
Smith Normal Stance Squat - 2 sets 8-12 reps 1 rep short of failure
240x12/12

Stiff leg dead (db's or Smith) - 2 sets 8-12 reps 1 rep short of failure
210x12/12

Walking Lunge - 3 sets 12-15 reps per side to failure -
50lbs

Lying leg curl - 2 sets 8-12 reps 1 rep short of failure, 1 cluster set -
70 lbs x 12/12/4/4/3/3

Abs /done every workout

Inverted Crunches on inversion table. 3 sets to failure
Vaccumms fifteen second hold x 3 minutes

Cardio has been increased from 3 to 6 days a week 30 minutes at light intensity.

Diet has been modified slightly.
Dropped cabs at meal 5 on training and non training days and dropped the peanut butter on non training days with Meal 1.

Training days -

Meal 1 (1 hour pre-workout)
12oz Egg Whites
50g cream of rice
1tbsp natural pb

Meal 2 (post workout)
50g protein from Whey
1c Rice based cereal (chex, rice crispies etc)

Meal 3
6oz Chicken Breast
1c White Rice

Meal 4
6oz Chicken Breast
1c potato
1tbsp extra virgin olive oil
1c Greens broccoli/asparagus

Meal 5
7oz 85/15 ground beef or Flank/sirloin steak
2c Brussel sprouts/green beans/Asparagus
2tbsp olive oil and vinegar dressing


Non Training Days -

Meal 1
12oz Egg Whites
40g cream of rice

Meal 2
6oz Chicken Breast
1c White Rice

Meal 3
50g protein from Whey
2tbsp natural pb

Meal 4
6oz Chicken Breast
1c potato
1c broccoli/asparagus

Meal 5
7oz 85/15 ground beef or Flank/sirloin steak
2c Brussels sprouts
2tbsp olive oil and vinegar dressing

Great:
Tren 200mg/wk
Bold 200mg/wo
Test 200mg/wk
ECA Stack

Vitamins
Alpha Lipoic Acid 300 mg qd
Cholesterol/Never Pain
Vanadyl Sulfate 10mg/qd
Insulin Resistance Reduction
Lecithin 1200mg/eod
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
NAC 600mg/qod
Milk Thistle 175mg/qod
MACA 500mg/qod
Chromium 500 mcg eod
ASA 81mg qd

Prostate Health
Cran Max 50mg
Lycopene 5mg
Soybean Germ 150mg
Pumpkin Seed Ext. 150mg
Saw Palmetto 500mg

Set a goal! Make a plan! Stick to the plan! Reach the goal!
 
So the workouts are staying the same but I will be taking most lifts on push day and some on pull day up again. I’ve been feeling stronger and showing more definition.

Monte is tweaking the diet again.
He has me running a high day and two low days where carbs are pulled back slightly.

Push Day -
Smith Incline BP - 3 sets 10-15 reps 1 short of failure- 120lbs x15/15/15

DB Shoulder Press - 3 sets 10-15 reps 1 short of failure-35’s x10/9/8

Bent over rear lateral - 2 sets of 15-20 reps to failure 30’s x15/15

Tricep Press down - 2 sets of 10-15 reps to failure, 1 cluster set (4 sets of 4 with 5 deep breaths between each set, failure in the fourth set)110lbs15/15/4/4/4/4

DB Fly - 2 sets of 8-10 reps with 2 count stretch 1 rep short of failure, 1 cluster set of 25’s

DB overhead triceps extension - 2 sets 12-15 reps to failure, focus on the stretch
35lbs

Pull Day


Pull-ups - 3 sets to failure;12,12,12 with 10lbs added

Seated Incline db curl - 3 sets 15-20 reps to failure 25’sx3x15

Smith Row - 2 sets 10-12 reps 1 rep short of failure-160x2x12

Hyper extension - 3 sets 10-15 reps 1 rep short of failure-25x3x15

DB curl - 2 sets 12-15 reps to failure, 1 cluster set; 30’sx2x20

Off

Legs -
Smith Normal Stance Squat - 2 sets 8-12 reps 1 rep short of failure
240x12/12

Stiff leg dead (db's or Smith) - 2 sets 8-12 reps 1 rep short of failure
210x12/12

Walking Lunge - 3 sets 12-15 reps per side to failure -
50lbs

Lying leg curl - 2 sets 8-12 reps 1 rep short of failure, 1 cluster set -
70 lbs x 12/12/4/4/3/3

Abs /done every workout

Inverted Crunches on inversion table. 3 sets to failure
Vaccumms fifteen second hold x 3 minutes

Cardio has been increased to 6 days a week 40 minutes at light intensity.

Meals
2 low days, 1 high day, repeat.


High days -

Meal 1
12oz Egg Whites
50g cream of rice
1tbsp natural pb

Meal 2
50g protein from Whey
2 packets oats or 1c regular oats (looking for 40-50g carbs)

Meal 3
6oz Chicken Breast
1c White Rice

Meal 4
6oz Chicken Breast
1c potato
1c Greens (broccoli, spinach, green beans, etc)

Meal 5
7oz 85/15 ground beef or Flank/sirloin steak
2c greens
2tbsp olive oil and vinegar dressing

Low Days -

Meal 1
12oz Egg Whites
40g cream of rice

Meal 2
6oz Chicken Breast
1c White Rice

Meal 3
50g protein from Whey
2tbsp natural pb

Meal 4
6oz Chicken Breast
1c potato
1c Greens (broccoli, spinach, green beans, etc)

Meal 5
7oz 85/15 ground beef or Flank/sirloin steak
2c greens
2tbsp olive oil and vinegar dressing

Gear:
Tren 200mg/wk
Bold 200mg/wo
Test 200mg/wk
ECA Stack

Vitamins
Alpha Lipoic Acid 300 mg qd
Cholesterol/Never Pain
Vanadyl Sulfate 10mg/qd
Insulin Resistance Reduction
Lecithin 1200mg/eod
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
NAC 600mg/qod
Milk Thistle 175mg/qod
MACA 500mg/qod
Chromium 500 mcg eod
ASA 81mg qd

Prostate Health
Cran Max 50mg
Lycopene 5mg
Soybean Germ 150mg
Pumpkin Seed Ext. 150mg
Saw Palmetto 500mg

Set a goal! Make a plan! Stick to the plan! Reach the goal!
 
Just to put the latest pics in perspective.
The first row is from March when I first started my journey back to where I should be. Still have a way to go but I’m getting there.
380ca651f150e5185189d276f026992c.jpg
 
No changes to current workout or diet at the moment. Still progressing and happy with where I am. I’ve got about 4-6 more weeks to finish this cut and then I’ll start planning for my winter bulking cycle. I’m open to advice and sample cycles that you guys have ran and look forward to your input.
 
-

Pull Day

Pull-ups - 3 sets to failure

Seated Incline db curl - 3 sets 12-15 reps to failure
25x15/15/12

Smith Yates Row (under hand grip, a little more upright) - 2 sets 10-12 reps 1 rep short of failure 140x15/12

DB Incline Bench Row (laying face down on bench with a moderate Incline) - 2 sets 10-12 reps to failure, on second set, 1 drop set to failure 25x12/12–20x25

Hyper extension - 3 sets 10-15 reps 1 rep short of failure

DB pinwheel curl (like a hammer curl but in front of your body) l - 2 sets 12-15 reps to failure, 1 cluster set
25x15/15-4/4/4/4

Cardio - 6*40 light intensity cardio


2 low days, 1 high day, repeat.


High days -

Meal 1
12oz Egg Whites
50g cream of rice
1tbsp natural pb

Meal 2
50g protein from Whey
2 packets oats or 1c regular oats (looking for 40-50g carbs)

Meal 3
6oz Chicken Breast
1c White Rice

Meal 4
6oz Chicken Breast
1c potato
1c Greens (broccoli, spinach, green beans, etc)

Meal 5
7oz 85/15 ground beef or Flank/sirloin steak
2c greens
2tbsp olive oil and vinegar dressing

Low Days -

Meal 1
12oz Egg Whites
40g cream of rice

Meal 2
6oz Chicken Breast
1c White Rice

Meal 3
50g protein from Whey
2tbsp natural pb

Meal 4
6oz Chicken Breast
1c potato
1c Greens (broccoli, spinach, green beans, etc)

Meal 5
7oz 85/15 ground beef or Flank/sirloin steak
2c greens
2tbsp olive oil and vinegar dresses

Gear:
Test 200/wk
Tren 200/wk
Bold 200/wk
Winny 20/ed

ECA Stack
T4 50/day

Feeling good and making great progress. Diet is dialed in and workouts are going well.
 
Still hitting workout and on track with diet. Haven’t been posting much due to work schedule. Working day and night so sleep is suffering a little bit but should slow down a little before our fall push.
 
Hit legs Today.

Smith "Wider" Stance Squat (not crazy wide, just be sure toes are out and your knees are tracking in that path) - 2 sets 8-12 reps 1 rep short of failure 170x hi

Stiff leg dead (db's or Smith) - 2 sets 8-12 reps 1 rep short of failure 150x

Walking Lunge - 3 sets 12-15 reps per side to failure 50x

Lying leg curl - 2 sets 8-12 reps 1 rep short of failure, 1 cluster set
2 low days, 1 high day, repeat.

Abs: Inverted crunches on inversion table
3 sets to failure.


Diet has changed slightly.

I’m still running 1 High day/ 2 low days
The change is an extra cup of rice with first post workout solid meal. Coach says my legs are leaning out to fast and doesn’t want to jeopardize fullness.

Meal 1
12oz Egg Whites
50g cream of rice
1tbsp natural pb

Meal 2
50g protein from Whey
2 packets oats or 1c regular oats (looking for 40-50g carbs)

Meal 3
6oz Chicken Breast
2 c White Rice

Meal 4
6oz Chicken Breast
1c potato
1c Greens (broccoli, spinach, green beans, etc)

Meal 5
7oz 85/15 ground beef
2c greens
2tbsp olive oil and vinegar dressing
2d446f69b39bc1f336db2ff296b32c1a.jpg
 
Push50 said:
Hit legs Today.

Smith "Wider" Stance Squat (not crazy wide, just be sure toes are out and your knees are tracking in that path) - 2 sets 8-12 reps 1 rep short of failure 170x hi

Stiff leg dead (db's or Smith) - 2 sets 8-12 reps 1 rep short of failure 150x

Walking Lunge - 3 sets 12-15 reps per side to failure 50x

Lying leg curl - 2 sets 8-12 reps 1 rep short of failure, 1 cluster set
2 low days, 1 high day, repeat.

Abs: Inverted crunches on inversion table
3 sets to failure.


Diet has changed slightly.

I’m still running 1 High day/ 2 low days
The change is an extra cup of rice with first post workout solid meal. Coach says my legs are leaning out to fast and doesn’t want to jeopardize fullness.

Meal 1
12oz Egg Whites
50g cream of rice
1tbsp natural pb

Meal 2
50g protein from Whey
2 packets oats or 1c regular oats (looking for 40-50g carbs)

Meal 3
6oz Chicken Breast
2 c White Rice

Meal 4
6oz Chicken Breast
1c potato
1c Greens (broccoli, spinach, green beans, etc)

Meal 5
7oz 85/15 ground beef
2c greens
2tbsp olive oil and vinegar dressing
2d446f69b39bc1f336db2ff296b32c1a.jpg
Click to expand...

Solid session there man! Looking mean!!! Keep killin it!!
 
This is my last week working with Montego1 and I have to say a BIG THANK YOU to him for helping me get back to where I am. He got my workouts and diet dialed in and we made some big changes in my physique along the way. Thank you Monte for helping me in this effort. I hope to work with Monte through the winter and in to the spring while I try to put on some size and the cut once again. Based on the current results I am extremely excited to start the next step in this journey. Thank you all who have followed my log and I hope it wasn’t to boring. I realize that some guys like Max have a way of making these logs more interesting and I will try harder in further logs to make it more interesting. I will be taking final photos on Saturday and I will post up the side by side of where Monte and myself started and where we finished at. Thank you all again for the follow and Monte I look forward to working with you again in the near future.
 
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