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Push 50's Uncle Z Co-sponsored Log

Push50

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Get Shredded!
Just a quick introduction.

I am 55 y/o at 5’6” and weigh in at 176 lbs.
I have been lifting for the better part of 11 years... I runa very clean diet most of the year and even in the months that my diet is notas clean; I still strive to eat healthy.
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 compete again, however, I still run a good cycle every yearor so and maintain a healthy life style so that if I decide to I am ready. When I am not on a cycle, I run my own TRTwhich includes 100-200 mg/Test /wk, This make post cycle a breeze.
My diet typically consists of Chicken, Turkey, Fish, Shrimpand Ground Beef or Steak (lean, broccoli, asparagus, Brussel sprouts, greenbeans, salad and very few carbs unless I am bulking. My meals are dependent on whether I amcutting or bulking and the main fluctuation is the volume that I take in andthe reduction of carbs when I am cutting. The first four weeks of this cycle, I will be trying to gain as muchmass as I can so I will be running the following macros:
Protein -25%
Carbs - 25%
Fats - 50%

Startingweek 4 I will be going full keto and my macros will be running something likethis:
Protein - 25%
Carbs - 5%
Fats - 70%

Target formy total calories per day are going to be around3200 - 3600 for the first 4weeks and then I will run a caloric deficit at 1800 calories.
GEAR:
Tren A 75mg/day e3d - 225mg/wk. - weeks1-5
Anadrol 50-75 mg/day - weeks 1-5/6
Sust 500 - 250mg/2 x’s wk. - weeks 1-20
Tren E 200 mg/wk. - weeks 5 - 20
Winstrol 30-50md/day - weeks 14-20

Clen - 2wks/on - 2 wk. off weeks 14-15/18-19
T3 - 50mcday - weeks 14-20

For the first 4 weeks, I will be running an am/pmsplit workout-Mon./Tue./Thur./Fri.- Wen I will work out only in the am. Noworkouts on Saturday & Sundays.
Monday – AM
Alllifts at 12, 10, 8, 8
Cardio-Treadmill 30 minutes-6%@3.5 mph

  • Legs, Calves, Butt
    • Squats
    • Front Squats
    • Extensions
    • Standing Curls
    • Lying Curls
    • Dead Lifts
    • Calf Raises Standing(toes in, out, straight)
    • Calf Raises Seated(toes in, out, straight)
    • Walking Lunges
    • Straight Leg Deads
    • Donkey Kicks
    • Step-Ups
    • Cable Hip (Ad/Abductions)
Monday – PM
Cardio-Treadmill 30-45 minutes-8%@3mph/Heavy Bag 5 minutes 45 seconds on/15 off

  • Shoulders, Biceps, Forearms and Abs.
    • Superman
    • Arnold Press
    • Military Press
      • Front
      • Back
    • Front raises
    • Side Raises
    • Lat Pushdowns
    • Seated Lat raises
    • Preacher Curls
    • Hammer Curls
    • 1 Arm Curls Front
    • Reverse Pulldowns(negatives)
    • Incline Curls
    • Concentration Curls
    • Reverse EZ Bar Curls
    • Wrist Curls
    • Wrist Extensions
    • Wrist Rotations
    • Cable Crunch
    • Half Ball Crunch
    • Rocky 4’s
    • Leg Lifts
    • Oblique Crunch
    • Scissors
    • Side Plank w/Hip Flex
    • Wood Choppers
 
So far calories and Macro are where I am targeting them. 3218 total consumed yesterday. Macros were 27% protein, 50% fats an 3% carbs
Monday I weighed in at 172.2 and today I am a 175.4. I always see 2-3lbs fluctuations in my weight from day to day so until I gain at last 10 lbs. that is all I will consider it, a fluctuation. No water retention and my BF is running around 23-25% currently.

Tuesday – AM


Back, Traps

Barbell Rows

BarbellReverse Rows
High Row
BarbellShrugs

PullDowns(Wide Grip)
PullDowns(Closed Grip)
Rope to Neck
Cable Rows
T-Bar Rows
ReversePulldowns(Wide Grip)
ReversePulldowns(Closed Grip)


Tuesday – PM


Chest,Triceps and Abs

Bench Press

Inclined

Declined
Flat
Flies

Inclined
Declined

High Cables

OverheadExtensions

2 Hand
EZ Bar
SkullCrushers
RopePulldowns
Tricep PushDowns
Closed Bench

ReversePreacher Curl
CableCurls(Negatives)
Cable Crunch
Half BallCrunch
Rocky 4’s
Leg Lifts
ObliqueCrunch
Scissors
Side Plankw/Hip Flex
WoodChoppers



Wednesday – AM

Legs,Calves, Butt

Squats
Front Squats
Extensions

StandingCurls
Lying Curls
Dead Lifts
Calf RaisesStanding(toes in, out, straight)
Calf RaisesSeated(toes in, out, straight)
WalkingLunges
Straight LegDeads
Donkey Kicks
Step-Ups
Cable Hip(Ad/Abductions)

 
a89867d362f26eaa275d6f3aba66e6ae.jpg

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0d6b5f7dcee2d31308d35b1081f122b8.jpg

Here are my starting photos. Blahhhhh! Can’t believe I let myself get here.


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It’s been a long week at work. Still getting my workouts in. First week with Tren A , sust and A-50. The injections are smooth and without any pip. Moods been great but I can tell that my aggression level has increase some because I am getting a little short tempered. Libido has had a little increase but figure that it will really jump up on wells 3-4. No current changes in strength. I am lifting a little HeAvENeR but I feel like that is just the ambition side of it and wanting to see the increase. Sleeping great. But who wouldn’t. I get up at 2 hit my first workout, eat by 6 and off to work. Get home at 5:30-6 eat and hot second workout. Tv or do something with the wife for an hour or so and the lights out.

But I feel great and can not wait for everything to kick in.


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todays workout:

Squats
Front Squats
Extensions: Lying and standing
Dead lifts
Calf Raises (In, Out, Straight)
Step Ups

So far my food intake has consisted of :

Home Made Spaghetti
Homemade Cheese Bea
2 Ham Steak
3 eggs
Fish Sticks and Fries
And 50 gm protein shake.

Macros 27 Carbs-26 Protein - Fats 46
 
Nice. I'll be following your progress. I'm in my mid 50s and it's always interesting to see what us "old guys" can accomplish.

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Nice. I'll be following your progress. I'm in my mid 50s and it's always interesting to see what us "old guys" can accomplish.

Sent from my SM-G965U using Tapatalk

Thanks for following brother.


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Monday PM workout

Superman
Arnold Press
Front Raises
Lat Pushdowns
Preacher curls
Hammer curls
Wrist curls and rotations
Cable crunch
Rocky 4’s
Oblique crunch
Wood choppers


Sent from my iPhone using Tapatalk
 
Didn’t get my workouts logged yesterday.
Am was back and traps
Pm was chest tris and abs.

Calories are still right around 3200 but macros were a little off yesterday.
Carb-35, protein-30 and fats-35. Just a crazy busy day at work.
Even on days I’m in the lab all day it can go nuts.

Today going to hit legs once again.
Squats
Front squat
Extensions
Curls- lying, standing
Lunges
Romanian Squat
Dead lift
Toe raises- in,out,straight
Donkey kicks
Step ups
Hip ab/adduction

Have a great day.


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IML Gear Cream!
Subbed!

Max
 
Thursday AM workout

Barbell rows
Barbell reverse rows
High row
Shrugs: up/back
Pull downs: wide/closed
Reverse pull does: wide/closed
Good mornings
Roman Chair

Cardio 30 minutes just to warm up.


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3916934b6272786568bf3817ec203d51.jpg

So I have hit a point where my weight is fluxing up and down by about 2 lbs. Just back and forth. I’m maintaining the 6 lbs I add initially but now I have quit going. My intake has been between 3200-3500 calories a day and moderately high fat. My thought is that with doing 2 a day workouts I’m just burning a lot more than I’m taking in. I’m about at my limit for eating. I feel like that’s all I do all day long. Get done with one meal and start another so really adding calories I don’t think will work. I do have some mass gainer 1340 and I’m going to try to run it for 6-10 days and see if that will help. Problem I’ve had in the past with mass gainers is they make me feel full a loooonnngg time. I’m only trying to get a few more ponds packed on over the next 2 weeks before I ramp things up reduce the calories and start cutting.
What are you guys thoughts on it?


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3916934b6272786568bf3817ec203d51.jpg

So I have hit a point where my weight is fluxing up and down by about 2 lbs. Just back and forth. I’m maintaining the 6 lbs I add initially but now I have quit going. My intake has been between 3200-3500 calories a day and moderately high fat. My thought is that with doing 2 a day workouts I’m just burning a lot more than I’m taking in. I’m about at my limit for eating. I feel like that’s all I do all day long. Get done with one meal and start another so really adding calories I don’t think will work. I do have some mass gainer 1340 and I’m going to try to run it for 6-10 days and see if that will help. Problem I’ve had in the past with mass gainers is they make me feel full a loooonnngg time. I’m only trying to get a few more ponds packed on over the next 2 weeks before I ramp things up reduce the calories and start cutting.
What are you guys thoughts on it?


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Try what you posted and if that doesn’t help; cardio or changing my complete weights sets/reps can shock me back to growth!

Max
 
Had a few discussions with max, thank you max. I am going to drop the 2 a days and for the next 2 was just hit the gym mon, we’d, Friday and incorporate a mass gainer shake once a day. See if this helps me pack on a couple more pounds before I start cutting.
Thanks again max for the insight.


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Had a few discussions with max, thank you max. I am going to drop the 2 a days and for the next 2 was just hit the gym mon, we’d, Friday and incorporate a mass gainer shake once a day. See if this helps me pack on a couple more pounds before I start cutting.
Thanks again max for the insight.


Sent from my iPhone using Tapatalk

Anytime push!

Max
 
Monday workout
Upper Body

Pull up 4x10
Bar bell row 5x10
Tbar row narrow grip 5x10
Over head press 5x10
Inclined bench 5x10
Weighted dips 4x10
Ez bar skulls 5x10
Ez bar curls 5x10

Current gear:
Test sust 500/wk
Tren Ace 300/wk
Anadrol 75mg qd

No sides, but since I’ve bumped the Tren and anadrol I have definitely seen an increase in aggressiveness but still controlled. It’s kind of like a Walter Mitty moment where you visualize ripping someone’s head off and shitting down their neck. But then look at them smile and say have a good day.
Libido is definitely up as well. The wife says I have to be easy because “hulk smash” works on some things but not on the kitty.

Calories are around 3800 -4000 at the moment and I have cut out all cardio for the next 2 weeks to reduce the amount I am burning. I did remeasured biceps this morning and I have gained 0.5” in two weeks so even though I have only gained about 6-7 lbs it is reassuring that I might be doing something right.

I’m just ready to get to the cutting portion of this cycle. I always perform better at a cut then I do bulking. That’s probably why I never competed in the middle weights. I always came in in the lightweight after my cut. Generally I would start around the 170-178 range and come in at 153 after my cut. I guess it was better to drop to the top of a weight class instead of coming in on the bottoms of one.

Tomorrow is lower body and Friday will be back and chest.


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Hot lower body today.

Squats 5x6@170
Front squats 5x6@80
Dead lift 5x6@120
Leg curls 5x6@60
Extensions 5x6@60
Toe raises 5x6@130

Calories are running a little short so far today thanks to getting stuck on a job site. About 2500 right now. Having homemade beef stew and biscuits for dinner so that will help get me up some. I’ll weigh in tomorrow and see where I’m at.


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Hot lower body today.

Squats 5x6@170
Front squats 5x6@80
Dead lift 5x6@120
Leg curls 5x6@60
Extensions 5x6@60
Toe raises 5x6@130

Calories are running a little short so far today thanks to getting stuck on a job site. About 2500 right now. Having homemade beef stew and biscuits for dinner so that will help get me up some. I’ll weigh in tomorrow and see where I’m at.


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Try to avoid walking down the stairs today! Lol

Max
 
Get Shredded!
Fri

Today’s work out.

Still not doing cardio in the hope of burning less calories.

Pull Downs- wide/v-grip 5x6
Seated Rows 5x6
Hyper extensions 5x10-body weight
Front raises 5x6
EZ Bar Lat Raise 5x6
Kickbacks 5x6
Seated Delt Raise5x6

Chest Press 5x6
Butterflies 5x6
Cable Crossovers 5x6
Narrow Grip Bench 5x6
Preacher Curls 5x6
Over head extensions 5x6
Hammer Curls 5x6

Today caloric intake was at 3680 but I still have a few hours before I hit the sack.

Did tape measurements today. I’ve gained 1/2” on Biceps and at neck, 1/4” in the chest and I have dropped 1.5” in the waist.
Weighed in today at 179.2, up from 172.2 when I started 3 weeks ago. So I am currently up by 7 lbs. with the increased size in the biceps,chest and neck and the 1.5” drop at he waist I must admit I’m a getting a little giddy.


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Try to avoid walking down the stairs today! Lol

Max

Glutes killed me on Thursday but it’s all good

Hey thanks again for the input brother. Since I went to 3 days a week working out that has really helped. I’ve actually stated gaining again. Up 7lbs now in three weeks so I happy with that. The hardest part about only working out 3 days a week is that I still wake up at 2-2:30 so I go into my gym and stretch or meditate. It’s that or lay in bed and toss and turn for 2-3 hours.
One more week of gaining and then I’ll hit my cut hard and heavy.
Have a great weekend.


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Hit upper body again today.

Not sure how the day will go. Feeling a little nauseated since I got up this morning. Got my shake down and kept it down but not feeling hungry at all. Going to have to push through and eat pretty soon and see if I keep it down.

Pull up 4x10
Bar bell row 5x10
Tbar row narrow grip 5x10
Over head press 5x10
Inclined bench 5x10
Weighted dips 4x10
Ez bar skulls 5x10
Ez bar curls 5x10

Weight is still right at 179.4 so still some very slight gains as long as I don’t drop it today.


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So I’m winding down the bulking side of this cycle. I’m currently at 179.8 lbs , up from 172.2. Incrqs do Biceps by 0.75” and still at -1.5” at the waist. It’s been a number of year since I benched anything heavy. In 2016 I tore my right supraspinatus completelythtew and my subscapularus 3/4 of the way. So since then I’ve been nervous about anything heavier tha 100# and just started doing higher reps. Today was the dat. I did 110# and was feeling good so I put on 225# and hit 10 reps. It went well so I hit 2 more sets of 10 and 2 sets of 8. It was awesome getting back to that.
Over the next couple days I’ll post my gear, workouts and meal plan for the cut portion of my cycle. Still a little on the fence on whether I’m going to push this out to 15 was or run 10-12 wks. And whether or not I’ll add you n mast during the last 6 wks or so.

Anyway. Have a great day guys.


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So I’m winding down the bulking side of this cycle. I’m currently at 179.8 lbs , up from 172.2. Incrqs do Biceps by 0.75” and still at -1.5” at the waist. It’s been a number of year since I benched anything heavy. In 2016 I tore my right supraspinatus completelythtew and my subscapularus 3/4 of the way. So since then I’ve been nervous about anything heavier tha 100# and just started doing higher reps. Today was the dat. I did 110# and was feeling good so I put on 225# and hit 10 reps. It went well so I hit 2 more sets of 10 and 2 sets of 8. It was awesome getting back to that.
Over the next couple days I’ll post my gear, workouts and meal plan for the cut portion of my cycle. Still a little on the fence on whether I’m going to push this out to 15 was or run 10-12 wks. And whether or not I’ll add you n mast during the last 6 wks or so.

Anyway. Have a great day guys.


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Nice log, Im part of the 50 plus club and following your progress.
 
Glutes killed me on Thursday but it’s all good

Hey thanks again for the input brother. Since I went to 3 days a week working out that has really helped. I’ve actually stated gaining again. Up 7lbs now in three weeks so I happy with that. The hardest part about only working out 3 days a week is that I still wake up at 2-2:30 so I go into my gym and stretch or meditate. It’s that or lay in bed and toss and turn for 2-3 hours.
One more week of gaining and then I’ll hit my cut hard and heavy.
Have a great weekend.


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That is awesome !! Glad to help. You have a great weekend as well! I am going to treat my self to a Big azz meal!

Max
 
That is awesome !! Glad to help. You have a great weekend as well! I am going to treat my self to a Big azz meal!

Max

This weekend is pizza, hot wings and Godzilla vs Kong. That will round out the week very well.


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Thursday - Quads, Hamstrings, Calves

Barbell Squat - 170@ 4x10
Standing Calf Raise -130@ 4x10
*1Leg Curls -75@ 4x10
*1Leg Extension - 75@ 4x10
Dumbbell Lunge - 4 sets of 20
Straight Leg Deads - 80@ 4x10
7903487eb761c9c20be8358c36de0ec3.jpg


5df7db17521c0120da48751ab56fe8f8.jpg


Top photo is from March 31st bottom was this morning. I started restricting calories and carbs on the first and have lost appx 5 lbs. I’ll be doing calipers this week end and start monitoring weekly along with military tape test. Current not calories around 1800. Running 35 protein 15 carb and 50 fats. Fats are mostly from nuts and avocado and the occasional peanut butter.


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Thursday - Quads, Hamstrings, Calves

Barbell Squat - 170@ 4x10
Standing Calf Raise -130@ 4x10
*1Leg Curls -75@ 4x10
*1Leg Extension - 75@ 4x10
Dumbbell Lunge - 4 sets of 20
Straight Leg Deads - 80@ 4x10
7903487eb761c9c20be8358c36de0ec3.jpg


5df7db17521c0120da48751ab56fe8f8.jpg


Top photo is from March 31st bottom was this morning. I started restricting calories and carbs on the first and have lost appx 5 lbs. I’ll be doing calipers this week end and start monitoring weekly along with military tape test. Current not calories around 1800. Running 35 protein 15 carb and 50 fats. Fats are mostly from nuts and avocado and the occasional peanut butter.


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That is awesome Push! You can clearly see the loss of body fat and the increase in muscle definition. The abdominal area , but the shoulder down past the bicep you really notice!

Great job for a quick test! Keep it up! I challenge you ...to KEEP at it!

Max
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