Push50's Uncle Z Log

[Push50]

First, I want to Thank Uncle Z and XOTG85 for pithing in on this cycle.

Now a quick introduction for those of you that do not know me.
I am Push50!!!
I am 55 y/o at 5’6” and weigh in at 172 lbs.
I have been lifting for the better part of 10 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 48, 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 life style so that if I decide to I am ready. When I am not on a cycle, I am on TRT which includes 100 mg/Test E or Cyp./wk. This make post cycle a breeze.
My diet typically consists of Chicken, Turkey, Fish, Shrimp and Ground Beef or Steak (lean) 1-3 times a week for dinner, broccoli, asparagus, Brussel sprouts, green beans, salad and very few carbs unless I am bulking.
I seem to function very well on a low carb diet. and have acclimated my body to burn fats as fuel instead of carbs.
MACROS= Proteins, Carb and Fats
Typical Macros:
Protein 45%
Carbs 15%
Fats 40%

Monday - Chest, Triceps and Abs
Flat Bench - 150@12,10,8,8
Incline Bench Press - 85@12,10,8,8
Decline Dumbbell Press - 85@12,10,8,8
Flat Flye Press 35’s@12,10,8,8
cable flies 35@12,10,8,8
Cable Crossovers 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 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 4’s - 4x5
Wood Choppers- 3x10x15

Cardio - Treadmill 6%@3MPH for 20 minutes, 10%@3.5mph for 40 Minutes

[Push50]

This is how my cycle will run:

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.

[Push50]

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

[Push50]

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

[Push50]

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.

[Push50]

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

[Push50]

Current macros for the day

[Push50]

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.

[Push50]

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

[Push50]

Thursday - Quads, Hamstrings, Calves

Barbell Squat - 170@10x10
Standing Calf Raise -170@12,10,8,8
*1 Leg Curls -75@12,10,8,8
*1 Leg 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.