Push50’s pushing it again.

[Richardbrown]

Tuesday - Back, Biceps
Barbell Rows - 12,10,8,8x150Barbell Reverse Rows - 12,10,8,8x150Seated Good Mornings -12,10,8,8x55Reverse Dumbbell Rows - 12,10,8,8x35Front Pull-Downs - 12,10,8,8x160 each wide grip, closed grip, reverse grip reverse closed gripBIICEPSDumbbell Hammer-sloweccentric 12,10,8,8x35Rope Hammer-hold peak every rep 12,10,8,8x50Cable Reverse Curl- forearms parrelle to floor hold peak slow eccentric 10x10x50Dumbbell Hammer seated hold peak 12,10,8,8x30Zotman Curl 12,10,8,8x30EZ bar revers w/ normal tempo 12,10,8,8x65Dumbbell reverse seated slow eccentric 12,10,8,8x20Incline Curls - 12,10,8,8x20Forced Rep Preacher Curls -10x50 to failure


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Great man! keep it up.

 

[Morepower]

Hi Push, do you train daily or do you follow one day on one day off routine. Which is best to gain mass and which is good workout when I start my conditioning. And You look ridiculously strong at 50?

 

[Push50]

Wednesday - Shoulders, Traps, Abs, Obliques
Shoulder barbell press - 95@ 12,10,8,8Lat Pushdown -70@12,10,8,8Side Lateral Raises - 20@12,10,8,8Front Lateral Raises - 20@12,10,8,8Leaning Cable raises - 20@12,10,8,8Upright Rows - 95@12,10,8,8Shoulder Shrugs - up-95@12,10,8,8 Back-95@12,10,8,8Leg Raises - 2 sets of 25repsRocky 4’s 5 sets 7knee raise with twist on power tower 4x20Cable twists - 30@4x20Wood Choppers - ez bar- 4x20 each side

Feeling good. Decided to jump all in and hit all four sets. Glad I did.


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[Push50]

Hi Push, do you train daily or do you follow one day on one day off routine. Which is best to gain mass and which is good workout when I start my conditioning. And You look ridiculously strong at 50

Right now I am training m-f and using Saturday as a catch up day. Sunday is for massages, and yoga.
My workouts just depend on my goals. When cutting I ideally run higher frequency and lower weights but if I’m bulking I run higher weight less frequency. A 2 on 1 off type of schedule. Diet is gorging to be a BIG part of both cutting and bulking. IMO if the diet is not dialed in you will not succeed.

Set a goal!
Make a plan!
Stick to the plan!
Reach the goal!


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[Morepower]

Right now I am training m-f and using Saturday as a catch up day. Sunday is for massages, and yoga.
My workouts just depend on my goals. When cutting I ideally run higher frequency and lower weights but if I’m bulking I run higher weight less frequency. A 2 on 1 off type of schedule. Diet is gorging to be a BIG part of both cutting and bulking. IMO if the diet is not dialed in you will not succeed.

Set a goal!
Make a plan!
Stick to the plan!
Reach the goal!


I am using the MuscleMecca Bodybuilding Mobile App!

Thanks For your reply.. I really appreciate it... People like you are the inspiration for many others like me to get into bodybuilding....

 

[Push50]

Thursday - Quads, Hamstrings, Calves
Barbell Squat - 170@10x10Leg Press - smith

Standing Calf Raise -170@12,10,8,8
*1 Leg Curls -75@12,10,8,8 *1 Leg Extension - 75@12,10,8,8Dumbbell Lunge - 4 sets of 20
Split squat - Straight Leg Deads - 80@12,10,8,8


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[Push50]

Friday - Biceps, Triceps, Forearms
Dumbbell Hammer-sloweccentric 35@12,10,8,8
Rope Hammer-hold peak every rep 90@12,10,8,8
Cable Reverse Curl- forearms parrelle to floor hold peak slow eccentric 70@12,10,8,8
Dumbbell Hammer seated hold peak 30@12,10,8,8
Zotman Curl 30@12,10,8,8EZ bar revers w/ normal tempo 65@12,10,8,8
Dumbbell reverse seated slow eccentric 20@5x10
Incline Curls - 25’s@12,10,8,8Forced 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 -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


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[Push50]

Weekends are off days. I’m running a short post cycle because I have labs coming up in a couple weeks. So be gear. Keeping diet straight and workout are still priority. Good workout today. Pushed it to 10x10’s and I’m feeling it right now.

Monday - Chest, Triceps and Abs
Cable Crossovers Flat Bench - 10x10x100Incline Bench Press - 10x10x70Decline Dumbbell Press - 10x10x70 Seated Flies 10x10x50cable flies 10x10x20Cable Crossovers 10x10x20TRICEPSLongl HeadClosed bench 10x10x80Skull Crushers10x10x35Kickbacks10x10x30’sLateral Head rope push down -rope apart pronated 10x10x70Diamond push-up 10x10Medical headRope push down- supinated 10x10x45Underhanded Bench 10x10x80Incline Crunches - 2 sets of 15 repsSeated Leg Pull-Ins - 2 sets of 15 repsTwists -5x20x10 High/Low Rocky 4’s - 4x5Wood Choppers- 3x10x15


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[Push50]

Tuesday - Back, Biceps
Barbell Rows - 10x10x160Barbell Reverse Rows - 5x10x160Seated Good Mornings -10x10x35Reverse Dumbbell Rows - Front Pull-Downs - 10x10x110
each wide grip, closed grip, reverse grip reverse closed grip
BIICEPSDumbbell Hammer-sloweccentric 10x10x25Rope Hammer-hold peak every rep 10x10x50EZ Bar Reverse Curl- forearms parrelle to floor hold peak slow eccentric 10x10x35Dumbbell Hammer seated hold peak 10x10x25Zotman Curl 10x0x25EZ Bar Curl w/ normal tempo 10x10x35Dumbbell reverse seated slow eccentric 10x10x15Incline Curls - 10x10x25Forced Rep Preacher Curls -10x50 to failureWednesday - Shoulders, Traps, Abs, Obliques
Shoulder barbell press - 10x10x95Lat Pushdown -10x10x70Side Lateral Raises - 10x10x20Front Lateral Raises - 10x10x20Leaning Cable raises - 10x10x20Upright Rows - 89x10x10Shoulder Shrugs - up-80x10x10 Back-80x10x10Leg Raises - 2 sets of 25repsRocky 4’s 5 sets 7knee raise with twist on power tower 4x20Cable twists - 30@4x25Wood Choppers - ez bar- 4x25 each side


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[Push50]

Back to legs today.

Thursday - Quads, Hamstrings, Calves
Barbell Squat - 170@10x10Leg Press - smith

Standing Calf Raise -170@12,10,8,8
*1 Leg Curls -75@12,10,8,8 *1 Leg Extension - 75@12,10,8,8Dumbbell Lunge - 4 sets of 20
Split squat - Straight Leg Deads - 80@12,10,8,8
1 hour treadmill @ 6% @3 mph and 40 mins @10% @3.5mph.

Feeling a little tiered. But taking the wife to a spa resort this weekend. Scheduled for couples Swedish massage. Ready for some down time.


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[Push50]

Had a great weekend with the wife.
Back at it hard and heavy.

Monday - Chest, Triceps and Abs
Cable Crossovers Flat Bench - 10x10x100Incline Bench Press - 10x10x70Decline Dumbbell Press - 10x10x70 Seated Flies 10x10x50cable flies 10x10x20Cable Crossovers 10x10x20TRICEPSLongl HeadClosed bench 10x10x80Skull Crushers10x10x35Kickbacks10x10x30’sLateral Head rope push down -rope apart pronated 10x10x70Diamond push-up 10x10Medical headRope push down- supinated 10x10x45Underhanded Bench 10x10x80Incline Crunches - 2 sets of 15 repsSeated Leg Pull-Ins - 2 sets of 15 repsTwists -5x20x10 High/Low Rocky 4’s - 4x5Wood Choppers- 3x10x15

Diet is still on track, the past weekend not so much but going forward.
I’ll be off PEDS for the next 4 weeks till I have some labs drawn and then back again. I’ll stay on diet and continue the workouts as they are. A lot can happen in 4 weeks and I want to keep body fat at bay and keep my strength up.


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[Richardbrown]

Had a great weekend with the wife.
Back at it hard and heavy.

Monday - Chest, Triceps and Abs
Cable Crossovers Flat Bench - 10x10x100Incline Bench Press - 10x10x70Decline Dumbbell Press - 10x10x70 Seated Flies 10x10x50cable flies 10x10x20Cable Crossovers 10x10x20TRICEPSLongl HeadClosed bench 10x10x80Skull Crushers10x10x35Kickbacks10x10x30’sLateral Head rope push down -rope apart pronated 10x10x70Diamond push-up 10x10Medical headRope push down- supinated 10x10x45Underhanded Bench 10x10x80Incline Crunches - 2 sets of 15 repsSeated Leg Pull-Ins - 2 sets of 15 repsTwists -5x20x10 High/Low Rocky 4’s - 4x5Wood Choppers- 3x10x15

Diet is still on track, the past weekend not so much but going forward.
I’ll be off PEDS for the next 4 weeks till I have some labs drawn and then back again. I’ll stay on diet and continue the workouts as they are. A lot can happen in 4 weeks and I want to keep body fat at bay and keep my strength up.


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Great workout Routine man!

 

[Push50]

Tuesday - Back, Biceps
Barbell Rows - 10x10x160Barbell Reverse Rows - 10x10x160Seated Good Mornings -10x10x35Reverse Dumbbell Rows - Front Pull-Downs - 10x10x110
each wide grip, closed grip, reverse grip reverse closed grip
BIICEPSDumbbell Hammer-sloweccentric 10x10x25Rope Hammer-hold peak every rep 10x10x50EZ Bar Reverse Curl- forearms parrelle to floor hold peak slow eccentric 10x10x35Dumbbell Hammer seated hold peak 10x10x25Zotman Curl 10x0x25EZ Bar Curl w/ normal tempo 10x10x35Dumbbell reverse seated slow eccentric 10x10x15Incline Curls - 10x10x25Forced Rep Preacher Curls -10x50 to failureWednesday - Shoulders, Traps, Abs, Obliques
Shoulder barbell press - 10x10x95Lat Pushdown -10x10x70Side Lateral Raises - 10x10x20Front Lateral Raises - 10x10x20Leaning Cable raises - 10x10x20Upright Rows - 89x10x10Shoulder Shrugs - up-80x10x10 Back-80x10x10Leg Raises - 2 sets of 25repsRocky 4’s 5 sets 7knee raise with twist on power tower 4x20Cable twists - 30@4x25Wood Choppers - ez bar- 4x25 each side

Good workouts. But feeling worn down still and taking longer to get through the workouts. Thinking it’s high hematocrit and red blood cell count. Taking low dose ASA twice a day to see if that will help. Endocrinologist appointment is right at 4 weeks out. I’ll see how labs look then.

Set a goal!
Make a plan!
Stick to the plan!
Reach the goal!


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[Richardbrown]

Great motivation!

 

[Push50]

Thursday - Quads, Hamstrings, Calves
Barbell Squat - 10x10x180Leg Press - 10x10x180

Standing Calf Raise -170@12,10,8,8
*1 Leg Curls -10x10x60 *1 Leg Extension - 10x10x60Dumbbell Lunge - 4 sets of 20
Split squat - 5x10 each legStraight Leg Deads - 10x10x50
1 hour treadmill @ 6% @3 mph and 40 mins @10% @3.5mph.Friday - Biceps, TricepsBi’s & Tri’s #2*1 EZ Bar Curls - 10x10x45*1 Close Grip Bench Press - 10x10x45*2. Hammer Curls - 10x10x25*2. Overhead Ext. 10x10x20*3 Incline Dumbbell Curls - 10x10x25*3 Skull Crushers - 10x10x45*4 Forced Rep Preacher Curls - 10x10x45*4 Press-Downs - 10x10x50
Did my quick workout today for arms due to work constraints. She feeling just flat exhausted. Don’t seem to be sleeping very well I don’t think the weather is helping. Seems like winter is never going to end.


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[Push50]

Work is already starting to get crazy. I plan to continue posting at least 3 days a week but will post m-f when possible.

Feeling pretty tired and just worn down since coming off the peds. 3 more weeks till my doctors appointment. I’ll see where my levels are and see if this doctor has the common sense to schedule me for monthly therapeutic blood letting. If not I’m done with the doctors and I’ll do it myself. Hardest part will be teaching the wife to do the sticks but she has already agreed to do it so that’s half the battle.

Monday - Chest, Triceps and Abs
Cable Crossovers Flat Bench - 10x10x100Incline Bench Press - 10x10x70Decline Dumbbell Press - 10x10x70 Seated Flies 10x10x50cable flies 10x10x20Cable Crossovers 10x10x20TRICEPSLongl HeadClosed bench 10x10x80Skull Crushers10x10x35Kickbacks10x10x30’sLateral Head rope push down -rope apart pronated 10x10x70Diamond push-up 10x10Medical headRope push down- supinated 10x10x45Underhanded Bench 10x10x80Incline Crunches - 2 sets of 15 repsSeated Leg Pull-Ins - 2 sets of 15 repsTwists -5x20x10 High/Low Rocky 4’s - 4x5Wood Choppers- 3x10x15Tuesday - Back, Biceps
Barbell Rows - 10x10x160Barbell Reverse Rows - 10x10x160Seated Good Mornings -10x10x35Reverse Dumbbell Rows - Front Pull-Downs - 10x10x110
each wide grip, closed grip, reverse grip reverse closed grip
BIICEPSDumbbell Hammer-sloweccentric 10x10x25Rope Hammer-hold peak every rep 10x10x50EZ Bar Reverse Curl- forearms parrelle to floor hold peak slow eccentric 10x10x35Dumbbell Hammer seated hold peak 10x10x25Zotman Curl 10x0x25EZ Bar Curl w/ normal tempo 10x10x35Dumbbell reverse seated slow eccentric 10x10x15Incline Curls - 10x10x25Forced Rep Preacher Curls -10x50 to failures

Set a goal!
Make a plan!
Stick to the plan!
Reach the goal!


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[Push50]

This was my leg workout today.


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[tkD]

^^ Strongman workout right there! ?

 

[Push50]

Yeah for extra resistance we had a 35mph sustained wind and for a little extra kick gusts of 45-50mph. I’m so dang sore today.


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[Push50]

So took the weekend and today off. May have to take tomorrow off as well. Needed up catching the stomach flu or something. Abs feel like I’ve been working them 5 times a day with extra heavy weight. Dizzy, puking, the whole nine yards. Just gent feeling like crap warmed over. We will see how I feel tomorrow and that will dictate the workout.


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