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Push50 is going to Push it again!

Push50

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Starting my new workout and meal plan today. Diet is not changing a lot. Ill be running the following Marcos:

Carbs 50%

Protein 40%

Fats 10%



Target is around 300-3500 calories. My workout routine is changing significantly, so I and going to take 2weeks or so to work up to the total volume. I am starting out with 2 set of each and will work up to 4. Part of the reason I am working up to it, is that will help me to determine my timelines and see if I need to make any modifications to my schedule. Anyway.

Supplements and gear will remain the same.



Gear:

Test 600/wk

Tren 600/wk

Mast 400.wk for 5 more weeks

NPP 3-400/wk starting after I finish the Mast

DBol – 50/day may drop this after this week.



Daily Supplements:

Alpha Lipoic Acid 600 mg QD-Cholesterol/Never Pain

Vanadyl Sulfate 10mg/QD-I

nsulin Resistance Reduction

E- 180 mg QD

Potassium - 99mg m/w/f

B-12- 1000mg s/t/t/s

Magnesium- 400mg m/w/f

CQ10- 100mg qd

Omega 3,6,9-1600mg qd

Calcium- 600mg s/t/th

Vit. D3-500IU-m/w/f

NAC 600mg/QD

Milk Thistle 175mg/qd

MACA 500mg/QD

Chromium 500 mcg m/w/f

Turmeric/curcumin 1500mg QD

DHEA 50 mg QD

Liver cleanse-QD

Prostate Control- QD

Vit C—500 mg/ Zinc





Monday - Chest, Triceps and Abs


30 Minutes Treadmill @ 10% @4 mph



Flat Bench - 160Incline Bench Press – 90

Decline Press – 90

Crush Press 35

cable flies 20

Cable Crossovers 20

TRICEPS

Longl Head

Closed bench 90

Skull Crushers 35

Kickbacks 25

Lateral Head

rope pushdown

rope apart pronated 50

Diamond push-up 10x10

Medial head

Rope pushdown- supinated 50

Underhanded Bench 90

Incline Crunches - 2 sets of 15 reps

Seated Leg Pull-Ins - 2 sets of 15 reps

Twists - 5x20x10High/Low

Rocky 4's - 4x5

Wood Choppers- 3x10x15
 

Push50

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Tuesday - Back, Biceps
Barbell Rows - 12,10,8,8x150Barbell Reverse Rows - 12,10,8,8x150Seated Good Mornings -12,10,8,8x55Reverse Dumbbell Rows - 12,10,8,8x35Front Pull-Downs - 12,10,8,8x160 each wide grip, closed grip, reverse grip reverse closed gripBIICEPSDumbbell Hammer-sloweccentric 12,10,8,8x35Rope Hammer-hold peak every rep 12,10,8,8x50Cable Reverse Curl- forearms parrelle to floor hold peak slow eccentric 10x10x50Dumbbell Hammer seated hold peak 12,10,8,8x30Zotman Curl 12,10,8,8x30EZ bar revers w/ normal tempo 12,10,8,8x65Dumbbell reverse seated slow eccentric 12,10,8,8x20Incline Curls - 12,10,8,8x20Forced Rep Preacher Curls -10x50 to failure
 

Push50

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Wednesday - Shoulders, Traps, Abs, Obliques
Shoulder barbell press - 95@ 12,10,8,8Lat Pushdown -70@12,10,8,8Side Lateral Raises - 20@12,10,8,8Front Lateral Raises - 20@12,10,8,8Leaning Cable raises - 20@12,10,8,8Upright Rows - 95@12,10,8,8Shoulder Shrugs - up-95@12,10,8,8 Back-95@12,10,8,8Leg Raises - 2 sets of 25repsRocky 4’s 5 sets 7knee raise with twist on power tower 4x20Cable twists - 30@4x20Wood Choppers - ez bar- 4x20 each side

New workouts going good. I decided just to jump in and hit all four sets. Glad I did.
 

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Thursday - Quads, Hamstrings, Calves
Barbell Squat - 170@10x10Leg Press - smith

Standing Calf Raise -170@12,10,8,8
*1 Leg Curls -75@12,10,8,8 *1 Leg Extension - 75@12,10,8,8Dumbbell Lunge - 4 sets of 20
Split squat - Straight Leg Deads - 80@12,10,8,8
 

Push50

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Friday - Biceps, Triceps, ForearmsDumbbell Hammer-sloweccentric 35@12,10,8,8Rope 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@12,10,8,8EZ 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 4x20Medical 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
 

Push50

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831006ff5621df10e734964e2e31e540.jpg


Even the dogs around my house eat healthy.
 

Push50

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Weekends are off days. I’m running a short post cycle because I have labs coming up in a couple weeks. So be gear. Keeping diet straight and workout are still priority. Good workout today. Pushed it to 10x10’s and I’m feeling it right now.

Monday - Chest, Triceps and Abs
Cable Crossovers Flat Bench - 10x10x100Incline Bench Press - 10x10x70Decline Dumbbell Press - 10x10x70 Seated Flies 10x10x50cable flies 10x10x20Cable Crossovers 10x10x20TRICEPSLongl HeadClosed bench 10x10x80Skull Crushers10x10x35Kickbacks10x10x30’sLateral Head rope push down -rope apart pronated 10x10x70Diamond push-up 10x10Medical headRope push down- supinated 10x10x45Underhanded Bench 10x10x80Incline Crunches - 2 sets of 15 repsSeated Leg Pull-Ins - 2 sets of 15 repsTwists -5x20x10 High/Low Rocky 4’s - 4x5Wood Choppers- 3x10x15
 

Push50

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Tuesday - Back, Biceps
Barbell Rows - 10x10x160Barbell Reverse Rows - 5x10x160Seated Good Mornings -10x10x35Reverse Dumbbell Rows - Front Pull-Downs - 10x10x110
each wide grip, closed grip, reverse grip reverse closed grip
BIICEPSDumbbell Hammer-sloweccentric 10x10x25Rope Hammer-hold peak every rep 10x10x50EZ Bar Reverse Curl- forearms parrelle to floor hold peak slow eccentric 10x10x35Dumbbell Hammer seated hold peak 10x10x25Zotman Curl 10x0x25EZ Bar Curl w/ normal tempo 10x10x35Dumbbell reverse seated slow eccentric 10x10x15Incline Curls - 10x10x25Forced Rep Preacher Curls -10x50 to failureWednesday - Shoulders, Traps, Abs, Obliques
Shoulder barbell press - 10x10x95Lat Pushdown -10x10x70Side Lateral Raises - 10x10x20Front Lateral Raises - 10x10x20Leaning Cable raises - 10x10x20Upright Rows - 89x10x10Shoulder Shrugs - up-80x10x10 Back-80x10x10Leg Raises - 2 sets of 25repsRocky 4’s 5 sets 7knee raise with twist on power tower 4x20Cable twists - 30@4x25Wood Choppers - ez bar- 4x25 each side
 

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Feeling a little worn down today but heading out tomorrow to take the wife on a birthday get away. Going to a spa resort and scheduled for couples Swedish massage.

Thursday - Quads, Hamstrings, Calves
Barbell Squat - 170@10x10Leg Press - smith

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

maxmuscle1

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Feeling a little worn down today but heading out tomorrow to take the wife on a birthday get away. Going to a spa resort and scheduled for couples Swedish massage.

Thursday - Quads, Hamstrings, Calves
Barbell Squat - 170@10x10Leg Press - smith

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

That sounds wonderful right now ! I love a nice professional massage ! Think I’ll hit Jade Gardens Tonight ! Lol

Max
 

Push50

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Get Shredded!
Had a great weekend with the wife.
Back at it hard and heavy.

Monday - Chest, Triceps and Abs
Cable Crossovers Flat Bench - 10x10x100Incline Bench Press - 10x10x70Decline Dumbbell Press - 10x10x70 Seated Flies 10x10x50cable flies 10x10x20Cable Crossovers 10x10x20TRICEPSLongl HeadClosed bench 10x10x80Skull Crushers10x10x35Kickbacks10x10x30’sLateral Head rope push down -rope apart pronated 10x10x70Diamond push-up 10x10Medical headRope push down- supinated 10x10x45Underhanded Bench 10x10x80Incline Crunches - 2 sets of 15 repsSeated Leg Pull-Ins - 2 sets of 15 repsTwists -5x20x10 High/Low Rocky 4’s - 4x5Wood Choppers- 3x10x15

Diet is still on track, the past weekend not so much but going forward.
I’ll be off PEDS for the next 4 weeks till I have some labs drawn and then back again. I’ll stay on diet and continue the workouts as they are. A lot can happen in 4 weeks and I want to keep body fat at bay and keep my strength up.
 

Push50

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Tuesday - Back, Biceps
Barbell Rows - 10x10x160Barbell Reverse Rows - 10x10x160Seated Good Mornings -10x10x35Reverse Dumbbell Rows - Front Pull-Downs - 10x10x110
each wide grip, closed grip, reverse grip reverse closed grip
BIICEPSDumbbell Hammer-sloweccentric 10x10x25Rope Hammer-hold peak every rep 10x10x50EZ Bar Reverse Curl- forearms parrelle to floor hold peak slow eccentric 10x10x35Dumbbell Hammer seated hold peak 10x10x25Zotman Curl 10x0x25EZ Bar Curl w/ normal tempo 10x10x35Dumbbell reverse seated slow eccentric 10x10x15Incline Curls - 10x10x25Forced Rep Preacher Curls -10x50 to failureWednesday - Shoulders, Traps, Abs, Obliques
Shoulder barbell press - 10x10x95Lat Pushdown -10x10x70Side Lateral Raises - 10x10x20Front Lateral Raises - 10x10x20Leaning Cable raises - 10x10x20Upright Rows - 89x10x10Shoulder Shrugs - up-80x10x10 Back-80x10x10Leg Raises - 2 sets of 25repsRocky 4’s 5 sets 7knee raise with twist on power tower 4x20Cable twists - 30@4x25Wood Choppers - ez bar- 4x25 each side

Good workouts. But feeling worn down still and taking longer to get through the workouts. Thinking it’s high hematocrit and red blood cell count. Taking low dose ASA twice a day to see if that will help. Endocrinologist appointment is right at 4 weeks out. I’ll see how labs look then.

Set a goal!
Make a plan!
Stick to the plan!
Reach the goal!
 

Push50

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Thursday - Quads, Hamstrings, Calves
Barbell Squat - 10x10x180Leg Press - 10x10x180

Standing Calf Raise -170@12,10,8,8
*1 Leg Curls -10x10x60 *1 Leg Extension - 10x10x60Dumbbell Lunge - 4 sets of 20
Split squat - 5x10 each legStraight Leg Deads - 10x10x50
1 hour treadmill @ 6% @3 mph and 40 mins @10% @3.5mph.Friday - Biceps, TricepsBi’s & Tri’s #2*1 EZ Bar Curls - 10x10x45*1 Close Grip Bench Press - 10x10x45*2. Hammer Curls - 10x10x25*2. Overhead Ext. 10x10x20*3 Incline Dumbbell Curls - 10x10x25*3 Skull Crushers - 10x10x45*4 Forced Rep Preacher Curls - 10x10x45*4 Press-Downs - 10x10x50
Did my quick workout today for arms due to work constraints. She feeling just flat exhausted. Don’t seem to be sleeping very well I don’t think the weather is helping. Seems like winter is never going to end.
 

Push50

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Work is already starting to get crazy. I plan to continue posting at least 3 days a week but will post m-f when possible.

Feeling pretty tired and just worn down since coming off the peds. 3 more weeks till my doctors appointment. I’ll see where my levels are and see if this doctor has the common sense to schedule me for monthly therapeutic blood letting. If not I’m done with the doctors and I’ll do it myself. Hardest part will be teaching the wife to do the sticks but she has already agreed to do it so that’s half the battle.

Monday - Chest, Triceps and Abs
Cable Crossovers Flat Bench - 10x10x100Incline Bench Press - 10x10x70Decline Dumbbell Press - 10x10x70 Seated Flies 10x10x50cable flies 10x10x20Cable Crossovers 10x10x20TRICEPSLongl HeadClosed bench 10x10x80Skull Crushers10x10x35Kickbacks10x10x30’sLateral Head rope push down -rope apart pronated 10x10x70Diamond push-up 10x10Medical headRope push down- supinated 10x10x45Underhanded Bench 10x10x80Incline Crunches - 2 sets of 15 repsSeated Leg Pull-Ins - 2 sets of 15 repsTwists -5x20x10 High/Low Rocky 4’s - 4x5Wood Choppers- 3x10x15Tuesday - Back, Biceps
Barbell Rows - 10x10x160Barbell Reverse Rows - 10x10x160Seated Good Mornings -10x10x35Reverse Dumbbell Rows - Front Pull-Downs - 10x10x110
each wide grip, closed grip, reverse grip reverse closed grip
BIICEPSDumbbell Hammer-sloweccentric 10x10x25Rope Hammer-hold peak every rep 10x10x50EZ Bar Reverse Curl- forearms parrelle to floor hold peak slow eccentric 10x10x35Dumbbell Hammer seated hold peak 10x10x25Zotman Curl 10x0x25EZ Bar Curl w/ normal tempo 10x10x35Dumbbell reverse seated slow eccentric 10x10x15Incline Curls - 10x10x25Forced Rep Preacher Curls -10x50 to failures

Set a goal!
Make a plan!
Stick to the plan!
Reach the goal!
 

Push50

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So took the weekend and today off. May have to take tomorrow off as well. Needed up catching the stomach flu or something. Abs feel like I’ve been working them 5 times a day with extra heavy weight. Dizzy, puking, the whole nine yards. Just gent feeling like crap warmed over. We will see how I feel tomorrow and that will dictate the workout.
 

Push50

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Anyone know what sponsor carriers Ghrelin?
 

Push50

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So labs are done and just waiting on results. But I am not the wait around and see type of person. So I am kicking this show off again.

Anyone just now popping in that doesn't know me:
A quick introduction for those that do not know me. I am Push50!!!

I am 56 y/o at 5’6” and weigh in at 170 lbs. Current bf is appx. 12%-14%
I have been lifting for the better part of 12+ years... I run a clean diet most of the time and even in the times that my diet is not as clean; I still strive to eat healthy and make wise choices.

At the age of 46, I entered my first amateur bodybuilding competition and have competed in two others since then. This was a bucket list item and I have not decided if I will compete again, however, I still run a cycle or two a year and maintain a healthy lifestyle so that if I decide to I am ready. However, I am thinking that this might be my last Hoorah cycle -MY “Go Big or Go Home” Cycle! After this cycle I’ll continue TRT with or without the assistance of a physician and I have already began teaching my wife to do therapeutic blood draws.

My diet typically consists of Chicken, Turkey, Fish, Shrimp and (Ground Beef or Steak (lean-less than ¼” fat trim) )1-3 times a week for dinner, broccoli, asparagus, Brussel sprouts, green beans, salad and very few carbs unless I am bulking. This cycle I will be looking to gain weight but still cut body fat. My meals are dependent on whether I am cutting or bulking and the main fluctuation is the volume that I take in and the reduction of carbs when I am cutting.

MACROS= Proteins, Carb and Fats
Typical Macros:
Protein 50%
Carbs 35%
Fats 15%

Proteins = 1324 calories @ 4 calories per gram = 331 gm/day
Carbs =1891 calories @ 4 calories per gram = 472 gm/day
Fats = 567 calories @9 calories per gram =63 gm/day
Current BMR: 1544 calories/day
Current RDI: 3783 calories to gain 2 lbs./wk. and still cut fat
Current Body Fat is around 12-14%.

Gear:
I have a couple different sponsors on this cycle. All of my gear and ancillaries are from NapsGear.
The provider for my HGH is a source that is not a sponsor on ASF so they will remain anonymous.

Cycle is 16 weeks
Meditrope HGH 5 iU/day wks 1-13 Meditrope Black Tops” 15 IU/vial
Anadrol – 50 mg QD wks. 1 – 5
Tren E – 600 mg/ml 200 mg 3 x’s wk. -- wks. 1 – 16
Test E 600 mg/ml 200 3 x’s wk. -- wks. 1 – 16
Winstrol 25 mg/day wks. 12 – 16
Clen - 40-120mcg/day -- taper up/taper down -- 3 wks. on/3wks. off wks. 13 – 20
T3 – 12.5-25 mcg day wks. 6 -16
Lethro, Prami, Clomid, tamoxifen on hand if needed

Work out- Typical:
I’ll be starting out with a Push, Pull, Off, Legs, Off Repeat Routine

Set a Goal!
Make a Plan!
Stick to the Plan!
Reach the Goal!
 

Push50

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Got up at 2:30am pinned hgh 5iU, made breakfast and ate breakfast.
1.5 cups egg whites
50 GM cream of rice
1 jalapeño

Hit the gym!
Legs
Smith Wide Stance Squat toes out 180-3 sets 12-10-8

Smith Normal Stance Squat - 180- 3 sets 12-10-8 (4th set 1 rep short of failure )

Stiff leg dead (db's or Smith) - 165 - 3 sets 12-10-8 (4th set 1 rep short of failure)

Walking Lunge - 3 sets 12 steps per side 50lbs

Lying leg curl - 60 - 3 sets 12-10-8 (1 cluster set )

Leg extensions 60 - 3 sets 12-10-8 (1 cluster set)

Abs
flutter kicks 3 sets to failure
Vaccumms fifteen second

Meal 2 Post workout shake

Meal 3 6oz chicken breast
Cup white rice
Cup mixed veggies

Meal 4 shake 50/50 carbs/protein

Meal 5 6 oz 90/10 ground beef patty
2 cups oven baked russets
1 cup veggies

Meal 6 TBD
Too early to report anything other than when pinning the hgh there is not any pain. No residual pip either.

Set a goal!
Make a plan!
Stick to the plan!
Meet the goal!
 

Push50

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Today was an off day. Hit the treadmill for 45 minuets and did some yoga. Early day at work but got to spend a little extra time with the wife before I left.
 

Push50

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Today was Push Day

Smith Incline BP - 10-10-10 x 180

DB Shoulder Press - 10-10-10 x25’5

Bent over rear lateral - 10-10-10 x 25’s

Tricep Press down - 12-10-10 70 / 1 cluster set (4 sets of 4 with 5 deep breaths between each set, failure in the fourth set)50lbs

DB Fly - 12-10-8 x90,1 cluster set machine
dumbbell -15’s(lbs)

DB overhead triceps extension - 2 sets to failure, focus on the stretch
35lbs
Standard meals but the wife is fixing rigatoni with meat sauce tonight. Going to kill some of that.
 

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checking back in….I looked through the thread but didn’t see, are you planning on doing a show? I am not sure what your goal is?

I would like to see you using less gear personally but as always, trust your Coach.

Very happy to see you have been focused. Keep at it man. I don’t think these young bucks have s clue what this is like until they are in their 50s. Nothing is easy. Not even days off. Lol!
 

Push50

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Sunday was my Pull Day. Monday was an off day and today was legs. Feeling good and starting to gain some energy back since I started the Test back up. Libido has increased and so has my level of concentration. That’s the biggest deficit, other than SEX, that I notice when I am off Test. It takes me a lot longer to get certain tasks done because I cannot concentrate, and things get jumbled.

Sunday
Meditrope HGH 5 iU/day
Anadrol – 50 mg
Tren E –200 mg
Test E 200 mg.

Pull Day –
Pull-ups - 3 sets to failure ;15,15, 10
Seated Incline db curl - 3 sets to failure 25’s
Smith Row – 12-12 (1 rep short of failure) -150
Hyper extension – 15-12-10 -35lbs.
DB curl – 15-12-10, cluster set; 30’s

Abs
flutter kicks 3 sets to failure
Vacuums fifteen second
Off———-

Tuesday

Meditrope HGH 5 iU/day

Legs -
Smith Wide Stance Squat toes out 180 @ 12-10-10
Smith Normal Stance Squat - 180 @ 12-10-10
Stiff leg dead 215 @ 12-12-10
Walking Lunge – 10-10-10 - 50lbs
Lying leg curl 12-10-8, 1 cluster set - @50
Leg extensions 12-10-8 @50

Abs
flutter kicks 3 sets to failure
Vacuums fifteen second

Meal 1 Pre-workout
1.5 cups egg whites
50 gm Cream of Rice
Jalapeno
3 oz. Steak

Meal 2 Post Workout
40 gm Dextrose
30 gm Maltodextrin
¼ cup streel cut oats
50 gm protein Powder
1 cup no fat milk
1 cup Blueberries
12 Almonds

Meal 3
1 cup potatoes
6 oz 90/10 patty

Meal 4
30 gm Maltodextrin
25 gms protein powder
1 tbls Peanut Butter

Meal 5
1 Cup Green Beans
6 oz ground Turkey

Meal 6
TBD
 

Push50

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checking back in….I looked through the thread but didn’t see, are you planning on doing a show? I am not sure what your goal is?

I would like to see you using less gear personally but as always, trust your Coach.

Very happy to see you have been focused. Keep at it man. I don’t think these young bucks have s clue what this is like until they are in their 50s. Nothing is easy. Not even days off. Lol!

Undecided at the moment but I have a show coming up in November. So I plan to prep like I’m going to enter even if I decide not to.
 

Push50

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Back to Push Day today.
Anadrol 50 mg/daily

Gear last pm:
Test 300 mg
Tren 200 mg
Npp 100 mg

Still feeling good. Scheduled to run some more labs beginning of August. Sex drive is still climbing, motivation is great and no issues at the moment. All gear is smooth up on injection. Not a bit of PIP other than the fact that I’m injecting 3 mls. 3 x’s a week. Not due to the gear but due to the amount injected. It’s all good.

Smith Incline BP - 10-10-10 x 180
DB Shoulder Press - 10-10-10 x 25’s
Bent over rear lateral - 10-10-10 x 25’s
Tricep Press down - 12-10-10 x 70 / 1 cluster set
DB Fly - 12-10-8 x 90, 1 cluster set
DB overhead triceps extension - 2 sets to failure, focus on the stretch 35 lbs.

Meal 1 (1-hour pre workout)
1 jalapeno
1 Cup Egg Whites
2 whole eggs
50 gm cream of rice
1 md.. potato
6 oz. sirloin

Meal 2 (post workout)
1 cup nonfat milk
40 gm dextrose
60 gm maltodextrin
50 gm steel cut oats
50 gm protein powder
12 almonds
1 cup frozen strawberries

Meal 3
6 oz ground turkey
1.5 cup White Rice
1.5 cups green beans

Meal 4
6oz ground turkey
1.5 cup White Rice
1.5 cups green beans

Meal 5
TBD

Meal 6
50 gm protein powder
60 gm maltodextrin
 

Push50

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Forgot to put this in the log. How the heck could i forget this???
Meditrope HGH 5 iU/day
 

Push50

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Today was a pull day. Diet is still on track and feeling good.

Hit 5iu of Medatrope HGH and Anadrol pre workout.
Gear: after workout
Test 300mg
Tren 200 mg
NPP 100 mg


Pull-ups - 3 sets to failure
Seated Incline db curl - 3 sets to failure 25’s
Smith Row – 12-12 (@150
Hyper extension – 15-12-10 -35lbs.
DB curl – 15-12-10, 1 cluster set; 30’s

I feel like I am not giving my all on this cycle so far. Don’t get e wrong, this is a good workout plan, and it is easy to complete even on a busy day. But I feel like I should be pushing myself harder. I will think on it through the weekend and devise a few different routines see where it goes.

Set a goal!
Make a plan!
Stick to the plan!
Reach the goal!
 

Push50

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So, I’ve had to take a few days off for some minor surgery, but I ready to get back at this. I must admit that I’m getting a little bored with my Push, Pull, Off, Legs, Off routine. It just seems like I have way too much down time so here is the new plan. I feel Like the Gear is starting to kick in. Sex Drive is through the roof, and I am feeling good. All things considered.

Monday - Chest, Triceps and Abs
Flat Bench - 120@12,10,8,8
Incline Bench Press - 70@12,10,8,8
Inclined Arches 70@12,10,8,8
Decline Press - 70@12,10,8,8
Dumbbell Bench Press 35@12,10,8,8
cable flies 25@2,10,8,8
Cable Crossovers 25@12,10,8,8
TRICEPS
Longl Head
Closed bench 80@12,10,8,8
Skull Crushers 35@12,10,8,85
Kickbacks 30@12,10,10,8
Lateral Head
rope push down -rope apart pronated 70@12,10,8,8
Diamond push-up @10x10
Medical head
Rope push down- supinated 45@12,10,8,8
Underhanded Bench 80@12,10,8,8
Incline Crunches - 2 sets of 15 reps
Seated Leg Pull-Ins - 2 sets of 15 reps
Twists -20@5x10 High/Low
Rocky 4’s - @4x5
Wood Choppers- 15@3x10

Tuesday - Back, Biceps
Barbell Rows – 150@12,10,8,8
Barbell Reverse Rows -150@12,10,8,8
Seated Good Mornings -50@12,10,8,8
Reverse Dumbbell Rows – 35@12,10,8,8
Front Pull-Downs – 160@12,10,8,8 each wide grip, closed grip, reverse grip reverse closed grip
BIICEPS
Dumbbell Hammer-slow eccentric 35@12,10,8,8
Rope Hammer-hold peak every rep 50@12,10,8,8
Cable Reverse Curl- forearms parallel to floor hold peak slow eccentric 50 @10x10
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@2,10,8,8
Incline Curls – 20@12,10,8,8
Forced Rep Preacher Curls -50@4 to failure

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 25 reps
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

Thursday - Quads, Hamstrings, Calves
Smith Wide Stance-toes direction of knees 170@10,10,10
Barbell Squat – 170 @10,10,10
Standing Calf Raise -170@12,10,8,8
*1 Leg Curls -75@12,10,8,8
*1 Leg Extension - 75@12,10,8,8
Walking Lunge - 4 sets of 20
Bulgarian Split Squat-body weight
Straight Leg Dead’s - 80@12,10,8,8

Friday - Biceps, Triceps, Forearms
Bicep’s
Dumbbell Hammer-slow eccentric 35@12,10,8,8
Rope Hammer-hold peak every rep 90@12,10,8,8
Cable Reverse Curl- forearms parallel 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@12,10,8,8
Forced Rep Preacher Curls -50@ 4 sets to failure
Tricep’s
Long 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
Abs.
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

Meals:
Meal 1 (pre-workout)
1.5 cups egg whites
Jalapeño
50 GM cream of rice
3 oz. Steak

Meal 2 (post workout)
P - Shake 50gm/Protein
28 gm Maltodextrin
36 gm dextrose
1/4 cup steel cut oats
1 cup non fat milk
12 almonds

Meal 3
6 oz lean protein
1.5-2 cups rice

Meal 4
6 oz lean protein
1.5 - 2 cups white rice

Meal 5
P - Shake 50 gm protein
28 gm Maltodextrin
2 tbls natural peanut butter
2 cups salad w/lite Italian dressing w/12 croutons

Meal 6
Whatever the wife fixes.

Vitamins
Alpha Lipoic Acid 600 mg QD-Cholesterol/Never Pain
Vanadyl Sulfate 10mg/QD-Insulin Resistance Reduction
E- 180 mg QD
Potassium - 99mg m/w/f
B-12- 1000mg s/t/t/s
Magnesium- 400mg m/w/f
CQ10- 100mg qd
Omega 3,6,9-1600mg qd
Calcium- 600mg s/t/th
Vit. D3-500IU-m/w/f
NAC 600mg/QD
Milk Thistle 175mg/qd
MACA 500mg/QD
Chromium 500 mcg m/w/f
Turmeric/curcumin 1500mg QD
DHEA 50 mg QD
Liver cleanse-QD
Prostate Control- QD
Vit C—500 mg/ Zinc

Gear will remain the same:
Test 900/week
Tren 600/week
NPP 300/week
Anadrol 50/day
Meditrope HGH 5Iu/Day
 
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