Push50's Uncle Z Log
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Push50
- Posts: 275
- Joined: Thu Apr 29, 2021 6:35 pm
https://unclez.ru/-
Push50
- Posts: 275
- Joined: Thu Apr 29, 2021 6:35 pm
Re: Push50's Uncle Z Log
Another good day. Feeling stronger and continuing to drop body fat. Aggression on the gym is climbing, libido not so much. I am considering bumping my test up. I am currently only running 200mg/wk. What do you guys think? As always I value your input.
Push Day -
Smith Incline BP - 3 sets 10-15 reps 1 short of failure- 100 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 15’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)100 lbs
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
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) 6oz Chicken Breast 1c White Rice
Meal 3
50g protein from Whey 2tbsp natural pb
Meal 4
6oz Chicken Breast
1c potato
1tbsp extra virgin olive oil
1c Broccoli
Meal 5
7oz sirloin
1c White Rice
1 cup broccoli
1 cup green beans
2tbsp olive oil and vinegar on rice
ECA Stack
T4 50mcg
Same vitamins:
Alpha Lipoic Acid 300 mg qod
Cholesterol/Never Pain
Vanadyl Sulfate 10mg/qod
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
Today’s updated pics. Above post are from June 25th and lower are from July 10th. Making some progress.
Push Day -
Smith Incline BP - 3 sets 10-15 reps 1 short of failure- 100 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 15’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)100 lbs
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
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) 6oz Chicken Breast 1c White Rice
Meal 3
50g protein from Whey 2tbsp natural pb
Meal 4
6oz Chicken Breast
1c potato
1tbsp extra virgin olive oil
1c Broccoli
Meal 5
7oz sirloin
1c White Rice
1 cup broccoli
1 cup green beans
2tbsp olive oil and vinegar on rice
ECA Stack
T4 50mcg
Same vitamins:
Alpha Lipoic Acid 300 mg qod
Cholesterol/Never Pain
Vanadyl Sulfate 10mg/qod
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
Today’s updated pics. Above post are from June 25th and lower are from July 10th. Making some progress.
-
Push50
- Posts: 275
- Joined: Thu Apr 29, 2021 6:35 pm
Re: Push50's Uncle Z Log
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
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
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Push50
- Posts: 275
- Joined: Thu Apr 29, 2021 6:35 pm
Re: Push50's Uncle Z Log
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
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
- Posts: 275
- Joined: Thu Apr 29, 2021 6:35 pm
Re: Push50's Uncle Z Log
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
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
-
Push50
- Posts: 275
- Joined: Thu Apr 29, 2021 6:35 pm
Re: Push50's Uncle Z Log
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
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
-
Push50
- Posts: 275
- Joined: Thu Apr 29, 2021 6:35 pm
Re: Push50's Uncle Z Log
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
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
-
Push50
- Posts: 275
- Joined: Thu Apr 29, 2021 6:35 pm
Re: Push50's Uncle Z Log
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!
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!