Push 50's Uncle Z Co-sponsored Log

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  1. #31
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    Thanks Max


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  2. #32
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    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 - 25ís@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 4ís - 4x7
    Wood Choppers- 15@4x10

    Ran my tape and calipers this morning. Iíll get those numbers out by Monday.


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  3. #33
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    Getting started on meal prep for next week.
    Rotisserie Chicken with Old Bay seasoning. Iíll be steaming zucchini, yellow squash and asparagus as well.


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  4. #34
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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
    Kickbacks10x10x30ís

    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 4ís - 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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  5. #35
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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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  6. #36
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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 - 25ís@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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  7. #37
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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
    Kickbacks10x10x30ís

    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 4ís - 4x5
    Wood Choppers- 3x10x15
    Changing up the diet a little. Target macros:
    Protein-50
    Fats-30
    Carbs-20

    Iíll post my body fat as soon as I get calculations ran.

    Photo update



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  8. #38
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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.



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  9. #39
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    Quote Originally Posted by Push50 View Post
    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.



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    Nice work Push50! Very nice improvements!

    Max

  10. #40
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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


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  11. #41
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    Macros for yesterday:
    Protein - 56
    Fats - 28
    Carbs - 16

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


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  12. #42
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    So today I only got in cardio so Iíll make up leg day on Saturday. Had to be at a job at 5 and couldnít 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 Iíve actually hit legs already. Fitbit says Iíve 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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  13. #43
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    This is my typical breakfast.
    Grits, 2-3 eggs, avocado and a protein shake.


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  14. #44
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    Push 50's Uncle Z Co-sponsored Log

    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 12,10,8,9x30ís

    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 4ís - 4x5
    Wood Choppers- 3x10x15

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

    Gona keep plugging away. Iíll get over it.


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  15. #45
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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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