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Push50 - Taking Back My Life Life

Push50

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Ok I am finally back and getting things straight in my head. I had my hip surgery last November and I have been dealing with bouts of depression and just feeling flat out worthless. And that my friends is BULLSHIT!!!


Its like I am finally waking up from a bad dream. I don’t know if it was the surgery? Anastasia? Recovery period? Lack of Gear? No TRT? Or what? Nevertheless, it is over. Time to get to work.


I have started working out again, really working out, not just getting in the gym and convincing myself that what I did was a workout.
So the plan currently is:


Dial in diet - Toughest part
Minimum 1 hour cardio every day
Workouts 5 days a week
No Gear or TRT
Revisit plan in 6-8 week to compare where I was, where I am at ten, and decide where I am going. Simple


I will post my meals; workouts and photo updates here for any that have an interest in following.
 
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KaiGold

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Nice to see you brother.

I am using the MuscleMecca Bodybuilding Mobile App!
 

Push50

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Workout Routine:




Monday - Chest, Triceps and Abs
Flat Bench - 15, 12, 10, 8
Incline Bench Press - 15, 12, 10, 8
Decline Dumbbell Press - 15, 12, 10, 8
Flat Flye Press - 15, 12,10,8
cable flies 15, 12, 10, 8
Cable crossover 15, 12,10,8
Rope Press downs - 15, 12,10,8
Lying Skull Crushers - 15, 12, 10, 8
Incline Crunches - 3 sets of 25 reps
Seated Leg Pull-Ins - 3sets of 25 reps
cable Twists - 3sets of 25 reps (high/low)


Tuesday - Back, Biceps
Barbell Rows - 15, 12, 10, 8
Barbell Reverse Rows - 15,12, 10, 8
Seated Good Mornings - 15, 12, 10, 8
Reverse Dumbbell Rows - 15, 12, 10, 8
Pull-Downs - 15,12,10,8 reps each wide grip, closed grip, reverse gripreverse closed grip
Hammer Curl 15, 12,10,8
Incline Curls - 15, 12, 10, 8


Wednesday - Shoulders, Traps, Abs
Side Lateral Raises - 15, 12, 10, 8
Front Lateral Raises - 15, 12, 10, 8
Leaning Cable raises - 15, 12, 10, 8
Upright Rows - 15, 12, 10, 8
Shoulder Shrugs - up - 15, 12, 10, 8
Back- 15, 12, 10, 8
Leg Raises - 3 sets 25
Rocky 4’s 4 sets 5
Side Bends - 3 sets 25
Cable twists - 3 sets 25
Wood Choppers -4x20 each side


Thursday - Quads, Hamstrings, Calves
Barbell Squat - 15, 12, 8, 6
Standing Calf Raise - 15, 12, 10, 8
*1Leg Curls - 15, 12, 10, 8
*1Leg Extension - 15, 12, 10, 8
Dumbbell Lunge - 2 sets of 12


Friday - Biceps, Triceps, Forearms
*1 EZ Bar Curls - 5 setsof 15, 10, 8, 8, 6 reps
*1 Close Grip BenchPress - 3 sets of 15, 10, 8 reps
*2. Hammer Curls
*2. Overhead Ext.
*3 Incline DumbbellCurls - 3 sets of 16 reps
*3 Skull Crushers - 3sets of 12, 10, 8 reps
*4 Forced Rep PreacherCurls - 3 sets of Failure


*4 Press-Downs - 3 setsof 10, 8, 6 reps
NOTE: All exercises marked with a * suggests the use of supersets.
 
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KaiGold

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Nice work!

I am using the MuscleMecca Bodybuilding Mobile App!
 

M4BTEAM

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hey Push

great to see you are back and fighting Bro!!
never give up!


Drop me a line when you get a change please

M4B
 

Push50

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ecffd142a7ed4233109b2c0245f655b3-1.jpg

701fb85c9396c3a0337e4b8dd227c5b8-1.jpg

772269e68829f7ce8ef89236ae1072c9-1.jpg

These are starting photos. Taken on October 8th.
Meals during the day consist of boneless skinless chicken breast,lean beef( sirloin or ground 90/10) and vegetables. Snaking on sardines and tuna.


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Push50

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This is kind of a typical days meals.

Meals:
Meal 1
P - Shake 25 gm/Protein
1/2 cup oats
1 cup whole milk
15 almonds

Meal 2
1 whole eggs
3 egg whites
1.5 cups potatoes

Meal 3
P - Shake 25 gm/Protein
1/2 cup oats
2 cups salad

Meal 4
6 oz Chicken Breast
2 cup Veggie s(green beans, asparagus)
1.5 cups white rice

Meal 5
P - Shake 25gm/Protein
1/2 cup oats
2 tbls natural peanut butter
2 cups salad w/lite Italian dressing w/12 croutons

Meal 6
wifes option
Before Bed Snac
2 scoops Casein Protein


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Push50

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bdb6209228a5eaeda88b2d5e10a8b689-1.jpg

Here is a 4 week side by side. Arms are getting bigger just tough time losing the mid section



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Push50

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Todays Workout

Flat Bench - 12,12,10,8
Incline Bench - 12,12,10,8
Declined Bench 12,12,10,8
Flys 4x10
Crossovers - 4x10

Closed Bench - 12,2,10,8
Skull Crushers - 12,12,10,8
Kickbacks - 12,2,10,8
Rope Pushdowns (Rope apart pronated - 12,12,10,8
Diamond Push-ups - 5x10
Rope Pushdowns - supinated - 12,12,10,8
Underhanded Bench - 12,12,10,8

Meal 1 2-3" pumpkin pancakes 1 slice of Canadian bacon an 2 egg whites
Meal 2 25 gm Protein Shake w 18 almond
Meal 3 4 oz pork tenderloin 2 cups mixed vegetables
Meal 4 25 gm protein shake 2 cups salad
Meal 5 3 ox sirloin 1 cup rice

Having an 8 z sirloin and salad for dinner and a casein protein shake before bed
 

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Keep it up man!

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Push50

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Today I hit Back and Biceps and cardio.

My cardio really doesn't change from day to day. I walked for 15 minutes at 3 mph on a 6% incline then went up to 0% for another 45 minutes.
Then hit the weight.

Barbell Rows - 120 @4x10
Reverse Rows 120@4x10
Seated Good Mornings 35@4X10
Pull Downs- Wide Grip/Closed/Reverse 120@4x10 ea. grip

Dumbbell Hammer (slow eccentric)
Rope Hammer Curl ( (Hold at Peak)
Cable Reverse Curl (Forearms parallel to floor-Hold peak- Slow eccentric)
Zottman Curl
E-Z Bar Reverse Slow Eccentric

Meal 1 - 25 g protein shake w/2 boiled eggs
Meal 2- 1 cup rice, 3 oz sirloin 1 cup vegetables
Meal 3 - Protein shake w 2 cups salad
Meal 4 - 4 oz pork loin w/2 cup mixed vegetables (Spinach, carrots, green beans and squash)
DInner TBD

Before bed - Casein Shake


No Gear/TRT Currently

Meds/Vitamins
Vit E - 80mg QD
Potassium - 99 mg QD
B-12 - 1000 mg QD
Magnesium - 400 mg QD
CQ10 -100 mg QD
Omega 3,6,9 - 1600 mg QD
Calcium - 600 mg QD
Vit. C- 500 mg QD
Vit D3 -500 IU

Lisinopril
Metmucil
 

Push50

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Tuesday Workout
Back and Bicepsand cardio.
My cardio reallydoesn't change from day to day. I walked for 15 minutes at 3 mph on a 6%incline then went up to 0% for another 45 minutes.
Then hit theweight.
Barbell Rows - 120 @4x10 Reverse Rows 120@4x10
Seated GoodMornings 35@4X10
Pull Downs- WideGrip/Closed/Reverse 120@4x10 ea. grip
Dumbbell Hammer(slow eccentric)
Rope Hammer Curl ((Hold at Peak)
Cable Reverse Curl(Forearms parallel to floor-Hold peak- Slow eccentric)
Zottman Curl E-ZBar Reverse Slow Eccentric
Meal 1 - 25 gprotein shake w/2 boiled eggs
Meal 2- 1 cuprice, 3 oz sirloin 1 cup vegetables
Meal 3 - Proteinshake w 2 cups salad
Meal 4 - 4 oz porkloin w/2 cup mixed vegetables (Spinach, carrots, green beans and squash)
DInner Chicken -Salad and Potatoes
Before bed -Casein Shake

Wednesday
Shoulders Trap andAbs/Oblique's
Shoulder Press4x12,12,10,8 x 60
Side & FrontLat Raise 4 xx12,12,10,8x15
Leaning Cable -4x10x10
Upright Rows4x10x45
Barbell Shrugs4x10x105 Up/Back
Leg Raises 2 sets12Rocky 4's 5 sets 5
Cable Twist4x20x20
Wood Choppers4x10x20
Meal 1 - 25 gprotein shake w/2 boiled eggs
Meal 2- 1 cuprice, 3 oz sirloin 1 cup vegetables
Meal 3 - 2 eggswith Chili
Meal 4 - 4 oz porkloin w/2 cup mixed vegetables (Spinach, carrots, green beans and squash)
Dinner-SpaghettiSquash Spaghetti
Before Bed Casein Shake-25 gm Protein

ThursdayLegs
Squats - 4x10x150C
urls - 4x10x50
Extensions -4x10x50

No Gear or TRTCurrently
Meds/Vitamins
Vit E - 80mg QD
Potassium - 99 mgQD
B-12 - 1000 mg QD
Magnesium - 400 mgQD
CQ10 -100 mg QD
Omega 3,6,9 - 1600mg QD
Calcium - 600 mgQD
Vit. C- 500 mg QD
Vit D3 -500 IU
Lisinopril
Metamucil


No workouttoday. Busy workload- In at 4:30am



- - - Updated - - -

Tuesday Workout
Back and Biceps and cardio.
My cardio really doesn't change from day to day. I walkedfor 15 minutes at 3 mph on a 6% incline then went up to 0% for another 45minutes.
Then hit the weight.
Barbell Rows - 120@4x10 Reverse Rows 120@4x10
Seated Good Mornings 35@4X10
Pull Downs- Wide Grip/Closed/Reverse 120@4x10 ea. grip
Dumbbell Hammer (slow eccentric)
Rope Hammer Curl ( (Hold at Peak)
Cable Reverse Curl (Forearms parallel to floor-Hold peak-Slow eccentric)
Zottman Curl E-Z Bar Reverse Slow Eccentric
Meal 1 - 25 g protein shake w/2 boiled eggs
Meal 2- 1 cup rice, 3 oz sirloin 1 cup vegetables
Meal 3 - Protein shake w 2 cups salad
Meal 4 - 4 oz pork loin w/2 cup mixed vegetables(Spinach, carrots, green beans and squash)
DInner Chicken - Salad and Potatoes
Before bed - Casein Shake

Wednesday
Shoulders Trap and Abs/Oblique's
Shoulder Press 4x12,12,10,8 x 60
Side & Front Lat Raise 4 xx12,12,10,8x15
Leaning Cable - 4x10x10
Upright Rows 4x10x45
Barbell Shrugs 4x10x105 Up/Back
Leg Raises 2 sets 12Rocky 4's 5 sets 5
Cable Twist 4x20x20
Wood Choppers 4x10x20
Meal 1 - 25 g protein shake w/2 boiled eggs
Meal 2- 1 cup rice, 3 oz sirloin 1 cup vegetables
Meal 3 - 2 eggs with Chili
Meal 4 - 4 oz pork loin w/2 cup mixed vegetables(Spinach, carrots, green beans and squash)
Dinner-Spaghetti Squash Spaghetti
Before Bed Casein Shake -25 gm Protein

ThursdayLegs
Squats - 4x10x150C
urls - 4x10x50
Extensions - 4x10x50

No Gear or TRT Currently
Meds/Vitamins
Vit E - 80mg QD
Potassium - 99 mg QD
B-12 - 1000 mg QD
Magnesium - 400 mg QD
CQ10 -100 mg QD
Omega 3,6,9 - 1600 mg QD
Calcium - 600 mg QD
Vit. C- 500 mg QD
Vit D3 -500 IU
Lisinopril
Metamucil

No workout today. Busy workload-In at 4:3
 
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Push50

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Work has been crazy busy. Everyone is trying toget their projects completed before the snow flies.

Still hitting the weights 5 days a week with cardio for 1 Hour. Stretching and Ring Fit on Saturdays followedby stretching, Ring Fit and massages on Sundays. SometimesI feel like I am just spinning my wheel and not seeing any changes. It’s a lot harder as you get older especially if you are not running any gear or supplements.

SometimesI am my own worst critic, but I am open to your critique as well.

I haveput on 6.4 lbs since I started October 1

Her are my current pics.

and a side by side form my starting pick.
 
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Push50

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You look awesome brother! Keep going!

Sent from my SM-N975U using Tapatalk

Thanks brother. Planning to run a heavy bulk this winter so I still have some cutting to do before I’m ready for that. Feels great to be getting back what I lost after my hip surgery.


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TalkAdmin

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Thanks brother. Planning to run a heavy bulk this winter so I still have some cutting to do before I’m ready for that. Feels great to be getting back what I lost after my hip surgery.


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I know what you mean. I'm still recovering from open heart surgery I had just over a year ago. I've got to be really careful with lifting still. I'm hoping I'll be able to get back to into heavy again though it will always be light weight for me.

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Push50

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30b657bf61a318957f145c1668f1cb04.jpg
08e376bd421d34f7354532cf46fd2f37.jpg
a3ca9e5ea4339e598d98e434d321e7b2.jpg

Haughty I’d throw out a few updated pics from my cut. These were shot on the 18th. I have about 4-5 more weeks on this cut then I’ll take a break before my winter bulk.


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