- Joined
- Feb 13, 2015
- Messages
- 411
For those that don’t know me I am Push50!!
I am 56 y/o at 5’6” and weigh in at 164bs.
Last 7 point indicated that I was around 10-11%bf.
I have been lifting weights for the better part of 10+ years... I run a very clean diet most of the year and even in the months that my diet is not as clean; I still strive to make healthy 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 ever 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 cruise on 150-200 mg/Test Cyp./wk, 0.5-1.0 mg/Anastrzol as needed. Therefore, I never really run a post cycle.
My diet typically consists of Chicken, Fish, Shrimp, turkey, Ground Turkey, 90/10 Ground Beef, and Steak (lean) 1-2 times a week for dinner, broccoli, asparagus, Brussel sprouts, green beans, and I incorporate carbs with every meal.
Typically, my meals are dependent on whether I am cutting or bulking and the only fluctuation is the volume that I take in and the addition of increased carbs when bulking to push my calories up. I will try to increase caloric intake on bulks without the use of the mass gainers unless they are required to reach a caloric surplus.
Current Cycle - I am 10 wks into a 15 week cycle. Just added Winstrol.
Winny 50mg/day
Test @ 600/wk
Tren @ 400/wk
NPP @ 300/wk
HGH @ 5iU/day
I may also incorporate T3 and Clen at some point but not decided yet.
Lethro, clomid and tamoxifen on hand if needed. Never have needed the but always better safe then sorry. I also have some prami on hand.
Current Work Out- hitting legs, no claves, 3 days a week to see if I can get my quads to grow some.
Monday - Chest, Triceps and Abs
Flat Bench - 180@12,10,8,8
Incline Bench Press - 150@12,10,8,8
Inclined Arches 35’s
Decline Press - 130@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 12,10,8,8x120
Skull Crushers12,10,8,8x35
Kickbacks 12,10,8,9x30’s
Lateral Head
rope push down -rope apart pronated 12,10,8,8x90
Diamond push-up 10x10
Medical head
Rope push down- supinated 12,10,8,8x90
Underhanded Bench 12,10,8,8x120
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
Tuesday - Shoulders, Traps, Abs, Obliques, Legs Day 1
Shoulder barbell press - 110@ 8,8,8
Lat Pushdown -70@8,8,8
Side Lateral Raises - 25’s@8,8,8
Front Lateral Raises - 25’s@8,8,8
Rope to face - 70@8,8,8
Upright Rows - 110@8,8,8
Shoulder Shrugs - up-180@8,8,8
Back-180@8,8,8
Barbell Squat - 230@8,8,8
Squats wide stance toes angled out knees move direction of toes 230@8,8,8
Hack Squat w/ smith 160@8,8,8
Front squat-90@8,8,8
Leg press 250@8,8,8
Leg Raises - 2 @25reps
Rocky 4’s
knee raise with twist on power tower 4@10
Wood Choppers - ez bar- 4@10 each side
Wednesday - Back, Bicep's
Barbell Rows - 12,10,8,8x170
Barbell Reverse Rows - 12,10,8,8x150
Seated/Standing 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
BICEPS
Dumbbell Hammer-sloweccentric 12,10,8,8x35
In Hammer-hold peak every rep 12,10,8,8x50
Cable/Barbell Reverse Curl- forearms parrelle to floor hold peak slow eccentric 12,10,8,8x45
Zotman Curl 12,10,8,8x30
Barbell Curls w/ normal tempo
12,10,8,8x45
Incline Curls - 12,10,8,8x20
Forced Rep Preacher Curls -10x50 to failure
Thursday - Legs Day 2
Quads, Hamstrings
Barbell Squat - 170@10x10
Squats wide stance toes angled out knees move direction of toes
Hack Squat w/ smith 150@10x10
*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.
Friday - Biceps, Triceps, Forearms
BIICEPS
Dumbbell Hammer-sloweccentric 35@12,10,8,8
Rope Hammer-hold peak every rep 90@12,10,8,8
Barbell/Cable Reverse Curl- forearms parrelle to floor hold peak slow eccentric 70@12,10,8,8 -BB45@12,10,8,
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/Barbell reverse seated slow eccentric 20@5x10
Incline Curls - 25’s@12,10,8,8
Forced Rep Preacher Curls -50@ 4 sets to failure
TRICEPS
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
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
Saturday - Legs Fay 3
Barbell Squat - 230@8,8
Squats wide stance toes angled out knees move direction of toes 230@8,8
Hack Squat w/ smith 150@10x10
Front squat
Leg press
Meals:
Meal 1
1.5 cups egg whites
Jalapeño
50 GM cream of rice
Meal 2
3 oz Protein
1.5 cups vegetables
1/2 cup rice
Meal 3
3oz lean protein
1.5 cups vegetables
1/2 cup rice
Meal 4
3oz lean protein
1.5 cups vegetables
1/2 cup rice
Meal 5
What ever the wife fixes
Meal 6
50 gm protein shake
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
I am 56 y/o at 5’6” and weigh in at 164bs.
Last 7 point indicated that I was around 10-11%bf.
I have been lifting weights for the better part of 10+ years... I run a very clean diet most of the year and even in the months that my diet is not as clean; I still strive to make healthy 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 ever 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 cruise on 150-200 mg/Test Cyp./wk, 0.5-1.0 mg/Anastrzol as needed. Therefore, I never really run a post cycle.
My diet typically consists of Chicken, Fish, Shrimp, turkey, Ground Turkey, 90/10 Ground Beef, and Steak (lean) 1-2 times a week for dinner, broccoli, asparagus, Brussel sprouts, green beans, and I incorporate carbs with every meal.
Typically, my meals are dependent on whether I am cutting or bulking and the only fluctuation is the volume that I take in and the addition of increased carbs when bulking to push my calories up. I will try to increase caloric intake on bulks without the use of the mass gainers unless they are required to reach a caloric surplus.
Current Cycle - I am 10 wks into a 15 week cycle. Just added Winstrol.
Winny 50mg/day
Test @ 600/wk
Tren @ 400/wk
NPP @ 300/wk
HGH @ 5iU/day
I may also incorporate T3 and Clen at some point but not decided yet.
Lethro, clomid and tamoxifen on hand if needed. Never have needed the but always better safe then sorry. I also have some prami on hand.
Current Work Out- hitting legs, no claves, 3 days a week to see if I can get my quads to grow some.
Monday - Chest, Triceps and Abs
Flat Bench - 180@12,10,8,8
Incline Bench Press - 150@12,10,8,8
Inclined Arches 35’s
Decline Press - 130@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 12,10,8,8x120
Skull Crushers12,10,8,8x35
Kickbacks 12,10,8,9x30’s
Lateral Head
rope push down -rope apart pronated 12,10,8,8x90
Diamond push-up 10x10
Medical head
Rope push down- supinated 12,10,8,8x90
Underhanded Bench 12,10,8,8x120
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
Tuesday - Shoulders, Traps, Abs, Obliques, Legs Day 1
Shoulder barbell press - 110@ 8,8,8
Lat Pushdown -70@8,8,8
Side Lateral Raises - 25’s@8,8,8
Front Lateral Raises - 25’s@8,8,8
Rope to face - 70@8,8,8
Upright Rows - 110@8,8,8
Shoulder Shrugs - up-180@8,8,8
Back-180@8,8,8
Barbell Squat - 230@8,8,8
Squats wide stance toes angled out knees move direction of toes 230@8,8,8
Hack Squat w/ smith 160@8,8,8
Front squat-90@8,8,8
Leg press 250@8,8,8
Leg Raises - 2 @25reps
Rocky 4’s
knee raise with twist on power tower 4@10
Wood Choppers - ez bar- 4@10 each side
Wednesday - Back, Bicep's
Barbell Rows - 12,10,8,8x170
Barbell Reverse Rows - 12,10,8,8x150
Seated/Standing 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
BICEPS
Dumbbell Hammer-sloweccentric 12,10,8,8x35
In Hammer-hold peak every rep 12,10,8,8x50
Cable/Barbell Reverse Curl- forearms parrelle to floor hold peak slow eccentric 12,10,8,8x45
Zotman Curl 12,10,8,8x30
Barbell Curls w/ normal tempo
12,10,8,8x45
Incline Curls - 12,10,8,8x20
Forced Rep Preacher Curls -10x50 to failure
Thursday - Legs Day 2
Quads, Hamstrings
Barbell Squat - 170@10x10
Squats wide stance toes angled out knees move direction of toes
Hack Squat w/ smith 150@10x10
*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.
Friday - Biceps, Triceps, Forearms
BIICEPS
Dumbbell Hammer-sloweccentric 35@12,10,8,8
Rope Hammer-hold peak every rep 90@12,10,8,8
Barbell/Cable Reverse Curl- forearms parrelle to floor hold peak slow eccentric 70@12,10,8,8 -BB45@12,10,8,
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/Barbell reverse seated slow eccentric 20@5x10
Incline Curls - 25’s@12,10,8,8
Forced Rep Preacher Curls -50@ 4 sets to failure
TRICEPS
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
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
Saturday - Legs Fay 3
Barbell Squat - 230@8,8
Squats wide stance toes angled out knees move direction of toes 230@8,8
Hack Squat w/ smith 150@10x10
Front squat
Leg press
Meals:
Meal 1
1.5 cups egg whites
Jalapeño
50 GM cream of rice
Meal 2
3 oz Protein
1.5 cups vegetables
1/2 cup rice
Meal 3
3oz lean protein
1.5 cups vegetables
1/2 cup rice
Meal 4
3oz lean protein
1.5 cups vegetables
1/2 cup rice
Meal 5
What ever the wife fixes
Meal 6
50 gm protein shake
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