Push50's M4B Transformation

[Big Beef]

Barbell Rows - 170@15, 12, 10, 10
Barbell Reverse Rows - 1@15, 12, 10, 10
Seated Good Mornings - 65@ 20, 15, 15
Reverse Dumbbell Rows - 35@15, 12,10, 10
Front Pull-Downs - 180@15,12,10,10 each wide grip,closed grip, reverse grip reverse closed grip
Hammer Curl 35@15,12,10,10
In Hammer curls 35@ 15, 12, 10, 10
Incline Curls - 25@15, 12, 10, 10
Forced Rep EZ Bar Curls w/band 45@15,12,10,10

Cardio
30 minutes AM


Meal 1
3 oz chicken breast
6 oz green beans

Meal 2
protein Shake 50 gm
8 almonds

Meal 3
3 oz sirloin
2 cups salad

Meal 4
protein Shake 50gm
8 almonds

Meal 5
3 oz chicken breast
3 oz Brussels sprouts
3 oz asparagus

Meal 6
protein shake 50gm
8 almonds


Gear
Test Cyp. 200 mg
NPP 100 mg
T3 100 mcg
clen 80mcg


Back at it! A day off but I’ll use the weekend to catch up.

Days off are needed!

- - - Updated - - -

I seen barbell rows on your routine. I haven't done those in quite a while. I think I might throw a few sets in next back day.

 

[Push50]

Tornado Season is upon us!

Today I hit legs.

Calf raises-seated 160@20,20,20,20
Calf raises -standing 210@20,20,20,20
Each-( toes straight, toes out, toes in)
close stance laying curls 70@15,12,10,8,6
standing curls 35@15,12,10,8,6
extensions 70@15,12,10,8,6
Wide stance leg press 210@10,10,10,10
Wide stance squats 210@10,10,10,10
bulgarian split squat 30’s@10,10,10,10

Cardio
30 minutes 8%@3.5 mph
Meal 1
3 oz chicken breast
6 oz green beans

Meal 2
protein shake 50 gm
8 almonds

Meal 3
9 oz shrimp
2 cups lettuce
0 calorie ranch

Meal 4
protein shake 50 gm
8 almonds

Meal 5
4 oz coconut chicken breast
6 oz green beans
3 mashed potatoes croquettes

Meal 6
protein Shake 50 gm
9 almonds

Gear
tren e 200mg
T3 100mcg
Clen 80 mcg

 

[Push50]

Side Lateral Raises - 25@ 15,12,10,10
Front Lateral Raises - 25 @ 15,12,10,10
Rear Delt Kickbacks -25@15,12,10,10
Leaning Cable raises - 20@ 15,12,10,10
Upright Rows - 95@ 15, 12, 10, 10
Shoulder Shrugs - up-210@ 15,12,10,10 Back-210@15,12,10,10
Military Press 100@15,12,10,10(front/back)
Arnold Press 35@15,12,10,10

Leg Raises - 4 sets of 20
Leg Scisors 4 sets of 20-horizontal/vertical
Donkey Kicks 4 sets of 20
Cable twists - 4 sets of 20@10-low cable
4 sets of 20@10-high cable
Cable Side Crunch 4 sets of 15@20

Obliques
Woodchoppers 4 sets of 15@ 15
Medicine ball twists 3 sets of 10@20
Bicycle Crunch 4 sets of 20
Side plank with hip lift 4 sets of 20

Cardio
AM - Treadmill - 30 minutes

Meal 1
Protein Shake 50gm
8 almonds

Meal 2
3 oz chicken
6 oz broccoli

Meal 3
Protein shake 50 gm
8 almonds

Meal 4
4oz sirloin
6 oz green beans

Meal 5
protein shake 50 gm
8 almonds

Meal 6
tukey Meatloaf
Shells & cheese

Gear
T3 100 mcg
clen 100 mcg
NPP 100 mg
Prami .5mg




All in all a good but very crazy and busy week. Some days it’s tough to stay on track with diet and workouts. Taking tomorrow off from work and going to the opening day of the farmers market. I’ll knockout my workout before I go and skip cardio. This farmers market covers 9 city blocks so I’m sure I’ll get some cardio in.

 

[Drealdeal]

Side Lateral Raises - 25@ 15,12,10,10
Front Lateral Raises - 25 @ 15,12,10,10
Rear Delt Kickbacks -25@15,12,10,10
Leaning Cable raises - 20@ 15,12,10,10
Upright Rows - 95@ 15, 12, 10, 10
Shoulder Shrugs - up-210@ 15,12,10,10 Back-210@15,12,10,10
Military Press 100@15,12,10,10(front/back)
Arnold Press 35@15,12,10,10

Leg Raises - 4 sets of 20
Leg Scisors 4 sets of 20-horizontal/vertical
Donkey Kicks 4 sets of 20
Cable twists - 4 sets of 20@10-low cable
4 sets of 20@10-high cable
Cable Side Crunch 4 sets of 15@20

Obliques
Woodchoppers 4 sets of 15@ 15
Medicine ball twists 3 sets of 10@20
Bicycle Crunch 4 sets of 20
Side plank with hip lift 4 sets of 20

Cardio
AM - Treadmill - 30 minutes

Meal 1
Protein Shake 50gm
8 almonds

Meal 2
3 oz chicken
6 oz broccoli

Meal 3
Protein shake 50 gm
8 almonds

Meal 4
4oz sirloin
6 oz green beans

Meal 5
protein shake 50 gm
8 almonds

Meal 6
tukey Meatloaf
Shells & cheese

Gear
T3 100 mcg
clen 100 mcg
NPP 100 mg
Prami .5mg




All in all a good but very crazy and busy week. Some days it’s tough to stay on track with diet and workouts. Taking tomorrow off from work and going to the opening day of the farmers market. I’ll knockout my workout before I go and skip cardio. This farmers market covers 9 city blocks so I’m sure I’ll get some cardio in.

The blueprint to gainzzzville....

 

[Big Beef]

It is tough sometimes. Enjoy your day off bro!

 

[Push50]

*1EZ Bar Curls - 65@15,12,10,8
*1Close Grip Bench Press - 100@15,2,10,10
*2. Hammer Curls - 30’s@15,12,10,10
*2. Overhead Ext. 65@15,11,10,10
*3Incline Dumbbell Curls - 30@15,12,10,10
*3Skull Crushers - 65@15,12,10,8
*4Forced Rep Preacher Curls w/bands 65@15,12,10,8
*4Press-Downs -90@15,12,10,8



Meal 1
Protein Shake 50 gm
8 almonds

Meal 2
2 tamales at Farmers Market

Meal 3
Protein Shake 50gm
8 almonds

Meal 4
6 oz sirloin
2 cups salad
0 calorie dressing.

Meal 5
Protein Shake 50gm
8 almonds

Gear
T3 100 mcg
Clen 60 mcg
Prami .5 mg
Lethro .75mg

Great day. Spent time with the wife and daughter. Went to the farmers market, took the daughter to work and had some one on one time with the wife.

 

[Push50]

Sunday - Catch up
In Hammer curls 35@15x4
incline curls 30@15x4
Ez bar curls 65@4x10
Reverse 65@4x10
tricep pull downs 90@4x10
Tricep overhead ext. 30@4x10
Lat pull downs 120@4x10
woodchoopers 4x20 each side
Side plank with hip lift 4x20 each side
Military press:
Behind 65@4x10
Front 65@4x10
Aronold press 35@4x10
Front raise 15@4x10
Seated lat raises 25@4x10

Meal 1
Protein Shake 50 gm
8 almonds

Meal 2
3 o chicken
6 oz okra

Meal 3
Protein Shake 50gm
8 almonds

Meal 4
3 oz chicken
6 oz green beans

Meal 5
Protein Shake 50 gm
8 almonds

Meal 6
6 oz Beer can chicken
6oz Mixed veggies(carrot,broccoli, cauliflower)


Gear
T3 100 mcg
test cyp 200

So I think with about 5 weeks left it’s time to kick things up a notch. I’ll be changing my workouts and working on cardio some where.
If you have an interest stay tuned. I’ll post my full weekly routine tomorrow. Meal plan will stay the same for the moment. I’m going to recalculate bmr, RDI and see where I am.

 

[Big Beef]

I always enjoy the details bro. Great log.

 

[Drealdeal]

Sunday - Catch up
In Hammer curls 35@15x4
incline curls 30@15x4
Ez bar curls 65@4x10
Reverse 65@4x10
tricep pull downs 90@4x10
Tricep overhead ext. 30@4x10
Lat pull downs 120@4x10
woodchoopers 4x20 each side
Side plank with hip lift 4x20 each side
Military press:
Behind 65@4x10
Front 65@4x10
Aronold press 35@4x10
Front raise 15@4x10
Seated lat raises 25@4x10

Meal 1
Protein Shake 50 gm
8 almonds

Meal 2
3 o chicken
6 oz okra

Meal 3
Protein Shake 50gm
8 almonds

Meal 4
3 oz chicken
6 oz green beans

Meal 5
Protein Shake 50 gm
8 almonds

Meal 6
6 oz Beer can chicken
6oz Mixed veggies(carrot,broccoli, cauliflower)


Gear
T3 100 mcg
test cyp 200

So I think with about 5 weeks left it’s time to kick things up a notch. I’ll be changing my workouts and working on cardio some where.
If you have an interest stay tuned. I’ll post my full weekly routine tomorrow. Meal plan will stay the same for the moment. I’m going to recalculate bmr, RDI and see where I am.

Can't wait to see it def interested ....awesome log bro...

 

[Push50]

As I said, I am going to amp up my routine for the next 6 weeks and see just what I am capable of. I am going to run a split on Mon/Tue/Thur/Fri with am workout on wed. Cardio and HIIT on heavy bag every am/pm. Some would call it torture I call it a challenge. If the diet change based off bmr or dri I will post he change. So her is my plan:

Monday – Morning

• Legs and Calves.

Monday – Evening

• Shoulders, Biceps, Forearms, Abs. and Oblique’s

Tuesday – Mornings

• Back

Tuesday – Evening

• Chest, Triceps, Abs. and Oblique’s

Wednesday – Morning

• Legs and Calves.

Thursday – Morning

• Back

Thursday – Evening

• Shoulders, Biceps, Forearms, Abs. and Oblique’s

Friday – Morning

• Legs and Calves

Friday – Evening

• Chest, Triceps Abs. and Oblique’s

Leg workouts last about 75 minutes and involvehigh reps.

Cardio- AM - Treadmill 30 minutes 8% @ 3mph
Heavy Bag 5 minutes45 sec on 15 off(HIIT)
PM - Treadmill 45 minutes 8% @ 3mph
Heavy Bag 5 minutes45 secon 15 off (HIIT)

I will post specific exercises starting this evening when I post all of todays workouts and meals. We never know what we are capable of unless we push our limits.

 

[Drealdeal]

As I said, I am going to amp up my routine for the next 6 weeks and see just what I am capable of. I am going to run a split on Mon/Tue/Thur/Fri with am workout on wed. Cardio and HIIT on heavy bag every am/pm. Some would call it torture I call it a challenge. If the diet change based off bmr or dri I will post he change. So her is my plan:

Monday – Morning

• Legs and Calves.

Monday – Evening

• Shoulders, Biceps, Forearms, Abs. and Oblique’s

Tuesday – Mornings

• Back

Tuesday – Evening

• Chest, Triceps, Abs. and Oblique’s

Wednesday – Morning

• Legs and Calves.

Thursday – Morning

• Back

Thursday – Evening

• Shoulders, Biceps, Forearms, Abs. and Oblique’s

Friday – Morning

• Legs and Calves

Friday – Evening

• Chest, Triceps Abs. and Oblique’s

Leg workouts last about 75 minutes and involvehigh reps.

Cardio- AM - Treadmill 30 minutes 8% @ 3mph
Heavy Bag 5 minutes45 sec on 15 off(HIIT)
PM - Treadmill 45 minutes 8% @ 3mph
Heavy Bag 5 minutes45 secon 15 off (HIIT)

I will post specific exercises starting this evening when I post all of todays workouts and meals. We never know what we are capable of unless we push our limits.

Awesome !it appears everyine(myself included )is turning the heat up as far as training!
Pay attention ladies and gents this is how it's done^^^^^^^^^^^^

The blueprint

 

[Push50]

AM workout

Squats 110@4x25
Lying curls 65@4x25
Standing curls45@4x25
Extension 75@4x25
Deadlifts 120@4x25
Lunges-bodyweight 4x20
Donkey kicks 4x25
Step ups 4x25
Cable hip ad/abductions
20@4x25
Cardio-treadmill 8%@3mph-30 minuets
Heavy bag5 minutes 45sec on 15 off

PM
Superman 15@4x25
Arnold press 15@4x25
Military press50@5x10
Front raise 15@4x25
Side raise 15@4x25
Lay push down 70@4x25
Seated lay raises 15@4x20
Preacher curls 35@4x25
Hammer curl 25@4x25
Front curl 25@4x25
Reverse pull downs 50@4x25
Reverse ez bar 35@4x25
Wrist curls, extensions and rotations 15@4x25

Cable crunch 50@4x25
Half ball crunch 4x25
Leg lifts 4x25
Oblique crunch 4x25
Scissors 4x25
Side plank with hip flex 4 x25 ea side. Wood choppers 15@4x20

Cardio
Treadmill 30 minutes 8%@3mph
Heavy bag 5 minutes 45 seconds on 15 off

Meal 1
Protein shake 50gm
8 almonds

Meal 2
3 oz Beer can chicken
6 oz mixes veggies

Meal 3
Protein shake 50gm
8 almonds

Meal 4
4 eggs with jalapeños opinion and tomatoes

Meal 5
Protein shake 50gm
8 almonds

Meal 6
3 oz beer can chicken
6 oz mixes veggies

Gear
Tren E 200mg
NPP 100 mg
Test cyp 200 mg

T3 100 mcg

Lethro .75mg
Prami .5mg

Tough workout. I’ll be hurting tomorrow. But feeling good about it.

 

[Push50]

AM Workout
Cardio- Treadmill 30-45 minutes-8%@3mph/Heavy Bag 5 minutes 45 seconds on/15 off
Back, Traps
Dumbbell rows
Barbell Rows
Barbell Reverse Rows
High Row
Dumbbell Shrugs
Barbell Shrugs
Pull Downs(Wide Grip)
Pull Downs(Closed Grip)
Rope to Neck
Cable Rows
T-Bar Rows
Reverse Pulldowns(Wide Grip)
Reverse Pulldowns(Closed Grip)

PM Workout

PM Workout

Cardio- Treadmill 30-45 minutes-8%@3mph/Heavy Bag 5 minutes 45 seconds on/15 off
Chest, Triceps and Abs
Bench Press
Inclined
Declined
Flat
Flies
Inclined
Declined
Flat
High Cables
Cable Cross-Overs
Overhead Extensions
Single
2 Hand
EZ Bar
Skull Crushers
Rope Pulldowns
Tricep Push Downs
Closed Bench
Reverse Preacher Curl
Cable Curls(Negatives)
Cable Crunch
Half Ball Crunch
Rocky 4’s
Leg Lifts
Oblique Crunch
Scissors
Side Plank w/Hip Flex
Wood Choppers

 

[Push50]

Today’s meals

Meal 1
3 oz chicken breast
6 oz mixed veggies

Meal 2
protein Shake 50 gm
8 almonds

Meal 3
3 spicy pork tamales

Meal 4
protein Shake 50gm
8 almonds

Meal 5
Bowl of beef Stew


Meal 6
protein shake 50gm
8 almonds

Gear
T-3 100 mcg

 

[Big Beef]

AM Workout

Cardio- Treadmill 30-45 minutes-8%@3mph/Heavy Bag 5 minutes 45 seconds on/15 off

Back, Traps

Dumbbell rows
Barbell Rows
Barbell Reverse Rows
High Row
Dumbbell Shrugs
Barbell Shrugs
Pull Downs(Wide Grip)
Pull Downs(Closed Grip)
Rope to Neck
Cable Rows
T-Bar Rows
Reverse Pulldowns(Wide Grip)
Reverse Pulldowns(Closed Grip)

PM Workout

PM Workout

Cardio- Treadmill 30-45 minutes-8%@3mph/Heavy Bag 5 minutes 45 seconds on/15 off
Chest, Triceps and Abs
Bench Press
Inclined
Declined
Flat
Flies
Inclined
Declined
Flat
High Cables
Cable Cross-Overs
Overhead Extensions
Single
2 Hand
EZ Bar
Skull Crushers
Rope Pulldowns
Tricep Push Downs
Closed Bench
Reverse Preacher Curl
Cable Curls(Negatives)
Cable Crunch
Half Ball Crunch
Rocky 4’s
Leg Lifts
Oblique Crunch
Scissors
Side Plank w/Hip Flex
Wood Choppers

That's a hell of a pm workout & I like how you threw in the heavy bag for cardio. Good stuff.

 

[Push50]

A couple updates. Will post workouts and all later.

 

[Push50]

Wednesday – AM
Cardio- Treadmill 30-45 minutes-8%@3mph/Heavy Bag 5 minutes 45 seconds on/15 off
Legs, Calves, Butt
Squats
Front Squats
Extensions
Standing Curls
Lying Curls
Dead Lifts
Calf Raises Standing(toes in, out, straight)
Calf Raises Seated(toes in, out, straight)
Walking Lunges
Straight Leg Deads
Donkey Kicks
Step-Ups
Cable Hip (Ad/Abductions)



Meal 1
3 oz chicken breast
6 oz mixed veggies

Meal 2
protein Shake 50 gm
8 almonds

Meal 3
3 oz chicken breast
6 oz asparagus

Meal 4
protein Shake 50gm
8 almonds

Meal 5
2 chicken thighs 1 leg
2 cups lettuce
6 oz green beans

Meal 6
protein shake 50gm
8 almonds

Gear
Tren E 200
Test cyp 200
NPP 100
T3 100 mcg

No PM Workout on Wednesday’s. Enjoyed the evening with my wife and daughter. Back at the shred tomorrow.

 

[Push50]

Thursday – AM
Cardio- Treadmill 30-45 minutes-8%@3mph/Heavy Bag 5 minutes 45 seconds on/15 off
Back, Traps
Dumbbell rows
Barbell Rows
Barbell Reverse Rows
High Row
Dumbbell Shrugs
Barbell Shrugs
Pull Downs(Wide Grip)
Pull Downs(Closed Grip)
Rope to Neck
Cable Rows
T-Bar Rows
Reverse Pulldowns(Wide Grip)
Reverse Pulldowns(Closed Grip)
Thursday – PM
Cardio- Treadmill 30-45 minutes-8%@3mph/Heavy Bag 5 minutes 45 seconds on/15 off
Shoulders, Biceps, Forearms and Abs.
Superman
Arnold Press
Military Press
Front
Back
Front raises
Side Raises
Lat Pushdowns
Seated Lat raises
Preacher Curls
Hammer Curls
1 Arm Curls Front
Reverse Pulldowns(negatives)
Incline Curls
Concentration Curls
Reverse EZ Bar Curls
Wrist Curls
Wrist Extensions
Wrist Rotations
Cable Crunch
Half Ball Crunch
Rocky 4’s
Leg Lifts
Oblique Crunch
Scissors
Side Plank w/Hip Flex
Wood Choppers


Meal 1
3 oz chicken breast
6 oz mixed veggies

Meal 2
protein Shake 50 gm
8 almonds

Meal 3
3 oz chicken breast
2 cups lettuce

Meal 4
protein Shake 50gm
8 almonds

Meal 5
3 oz chicken breast
6 oz broccoli

Meal 6
protein shake 50gm
8 almonds

Gear
T3 100 mcg
Lethro .75 mg
Prami .5 mg

So far the splits are working well. Exhausting but at the same time exhilarating! Definitely feeling it! Gona get shredded.

 

[Muscle mechanic]

Thursday – AM
Cardio- Treadmill 30-45 minutes-8%@3mph/Heavy Bag 5 minutes 45 seconds on/15 off
Back, Traps
Dumbbell rows
Barbell Rows
Barbell Reverse Rows
High Row
Dumbbell Shrugs
Barbell Shrugs
Pull Downs(Wide Grip)
Pull Downs(Closed Grip)
Rope to Neck
Cable Rows
T-Bar Rows
Reverse Pulldowns(Wide Grip)
Reverse Pulldowns(Closed Grip)
Thursday – PM
Cardio- Treadmill 30-45 minutes-8%@3mph/Heavy Bag 5 minutes 45 seconds on/15 off
Shoulders, Biceps, Forearms and Abs.
Superman
Arnold Press
Military Press
Front
Back
Front raises
Side Raises
Lat Pushdowns
Seated Lat raises
Preacher Curls
Hammer Curls
1 Arm Curls Front
Reverse Pulldowns(negatives)
Incline Curls
Concentration Curls
Reverse EZ Bar Curls
Wrist Curls
Wrist Extensions
Wrist Rotations
Cable Crunch
Half Ball Crunch
Rocky 4’s
Leg Lifts
Oblique Crunch
Scissors
Side Plank w/Hip Flex
Wood Choppers


Meal 1
3 oz chicken breast
6 oz mixed veggies

Meal 2
protein Shake 50 gm
8 almonds

Meal 3
3 oz chicken breast
2 cups lettuce

Meal 4
protein Shake 50gm
8 almonds

Meal 5
3 oz chicken breast
6 oz broccoli

Meal 6
protein shake 50gm
8 almonds

Gear
T3 100 mcg
Lethro .75 mg
Prami .5 mg

So far the splits are working well. Exhausting but at the same time exhilarating! Definitely feeling it! Gona get shredded.

Dam that is some work.
I havent got heavy bag home with stand yet from storage but will in next few days

 

[Muscle mechanic]

Right on!!

A couple updates. Will post workouts and all later.