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Push50's Uncle Z Co-Sponsored Log

Get Shredded!
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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You’re starting to move some weight brother 💪🏻
 
You’re starting to move some weight brother

Thanks brother. I’m feeling stronger then I have in a few years. It’s good to be getting back to it. It hit 225 on my bench and I haven’t done that since I had my shoulder surgery in 2016. Thank you Uncle.


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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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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.
cfdd441d257d633cb0406ecb07c42568.jpg



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Man when I injured my back I did this twice a week and it helped me recover crazy fast. Cupping is awesome!
 
I do the cupping on my wife 2 times a week following a massage. It seems to help her quite a bit. Plus it’s extra one on one time with out any distraction.


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IML Gear Cream!
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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Went up a little on my weight today.

Wednesday - Shoulders, Traps, Abs, Obliques
Shoulder barbell press - 95@ 12,10,8,8
Lat Pushdown -70@12,10,8,8
Side Lateral Raises - 20@12,10,8,8
Front Lateral Raises - 45@12,10,8,8
Leaning Cable raises - 20@12,10,8,8
Upright Rows - 95@12,10,8,8
Shoulder Shrugs - up-95@12,10,8,8
Back-95@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


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Went up a little on my weight today.

Wednesday - Shoulders, Traps, Abs, Obliques
Shoulder barbell press - 95@ 12,10,8,8
Lat Pushdown -70@12,10,8,8
Side Lateral Raises - 20@12,10,8,8
Front Lateral Raises - 45@12,10,8,8
Leaning Cable raises - 20@12,10,8,8
Upright Rows - 95@12,10,8,8
Shoulder Shrugs - up-95@12,10,8,8
Back-95@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


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Volume galore!!
 
Supposed to hit legs today but had to be at work at 3am. We will see how i feel after an 18+ hour day and that will determine if I hit legs tonight. But 18 hours on various job sites walking in gravel, going up and down 6-8 flights of stairs numerous times and climbing up and down ladder may constitute a leg work out.

Have a great day.


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Get Shredded!
BIICEPS
Dumbbell Hammer-sloweccentric 35@12,10,8,8
Rope Hammer-hold peak every rep 45@12,10,8,8
Dumbbell Hammer seated hold peak 35@12,10,8,8
Zotman Curl 30@12,10,8,8
cable revers curl w/ normal tempo 90@12,10,8,8

TRICEPS
Kickbacks 35@12,10,8,8
rope push down -rope apart pronated 90@12,10,8,8
cable push down - supinated 90@l12,10,8,8

34bb6a3db27c2bc7fdbc4dd146920fff.jpg



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BIICEPS
Dumbbell Hammer-sloweccentric 35@12,10,8,8
Rope Hammer-hold peak every rep 45@12,10,8,8
Dumbbell Hammer seated hold peak 35@12,10,8,8
Zotman Curl 30@12,10,8,8
cable revers curl w/ normal tempo 90@12,10,8,8

TRICEPS
Kickbacks 35@12,10,8,8
rope push down -rope apart pronated 90@12,10,8,8
cable push down - supinated 90@l12,10,8,8

34bb6a3db27c2bc7fdbc4dd146920fff.jpg



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Nice plethora of Bicep exercises! I’m excited to hit some new angles soon!

Max
#push50 2.0
 
Feeling crappy today. I gave on and let them poison me with the COVID vaccine for what it’s worth.
Hopefully get to feeling better in a couple days. Still hit some chest and triceps today along with an hour on the treadmill.

Flat Bench - 3x6x225
Incline Bench Press - 12,10,8,6x80
Decline Dumbbell Press - 12,10,8,8@35
Closed bench 12,10,8,8x80
Skull Crushers12,10,8,8x35
Kickbacks 12,10,8,9x30’s
rope push down -rope apart pronated 12,10,8,8x70
Underhanded Bench 12,10,8,8x80

Typical breakfast:
Bowl of grits, two eggs and an avocado
Lunch:
3 cups lettuce, 1 tomato, 1/4 cucumber with 1oz cubes ham and Olive Garden lite Italian dressing.
Snack:
2oz cheese with 2 oz garlic roast beef.


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Feeling crappy today. I gave on and let them poison me with the COVID vaccine for what it’s worth.
Hopefully get to feeling better in a couple days. Still hit some chest and triceps today along with an hour on the treadmill.

Flat Bench - 3x6x225
Incline Bench Press - 12,10,8,6x80
Decline Dumbbell Press - 12,10,8,8@35
Closed bench 12,10,8,8x80
Skull Crushers12,10,8,8x35
Kickbacks 12,10,8,9x30’s
rope push down -rope apart pronated 12,10,8,8x70
Underhanded Bench 12,10,8,8x80

Typical breakfast:
Bowl of grits, two eggs and an avocado
Lunch:
3 cups lettuce, 1 tomato, 1/4 cucumber with 1oz cubes ham and Olive Garden lite Italian dressing.
Snack:
2oz cheese with 2 oz garlic roast beef.


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Feel better soon brother. We gotta have our conductor for this volume/gain train!! Choo choo

UNCLE Z REP

WWW.UNCLEZ.RU FOR LIST/ORDERING
 
Feeling better today. Better energy levels a little head ache but still hittin it.

Wednesday - Shoulders, Traps, Abs, Obliques
Shoulder barbell press - 95@ 12,10,8,8
Lat Pushdown -70@12,10,8,8
Side Lateral Raises - 20@12,10,8,8
Front Lateral Raises - 45@12,10,8,8
Leaning Cable raises - 20@12,10,8,8
Upright Rows - 95@12,10,8,8
Shoulder Shrugs - up-95@12,10,8,8
Back-95@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


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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% @3 mph and 40 mins @10% @3.5mph.


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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% @3 mph and 40 mins @10% @3.5mph.


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Whew!!! I bet those 4x20 lunges were brutal

UNCLE Z REP

WWW.UNCLEZ.RU FOR LIST/ORDERING
 
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