Thanks bro! Been at this a long time.
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Carmel Cowboy Transformation Log
- Thread starter Carmel cowboy
- Start date
Thanks bro! Been at this a long time.
DAY 2- woke up at 5:30am. No morning cardio today will be doing 30 mins after shoulder workout.
Feel good mentally and my body feels pretty good. Lower back and knee are a little achy but typical for me after a leg workout.
Meal 1- same as day 1.
Meal 2- 2 scoops of whey protein with 10oz of almond milk
1 medium apple.
Meal 3 (pre workout)- 6oz turkey burger
1 cup of white rice
Workout is shoulders and abs. Will post details of workout this evening!
Feel good mentally and my body feels pretty good. Lower back and knee are a little achy but typical for me after a leg workout.
Meal 1- same as day 1.
Meal 2- 2 scoops of whey protein with 10oz of almond milk
1 medium apple.
Meal 3 (pre workout)- 6oz turkey burger
1 cup of white rice
Workout is shoulders and abs. Will post details of workout this evening!
Thanks brother!! Reading your post about trt. Thanks for following.
Meal 4 post workout- 2 scoops of whey protein isolate in 10oz of water.
1 yoplait Greek 100 yogurt (felt depleted from workout needed a little sugar)
Meal 5- 45 mins after shake 6oz turkey burger
1 cup of white rice
1/2 cup chopped broccoli
Meal 6- 6oz of chicken breast
1/4 cup of white rice
5 spears of asparagus
Workout- warm up is always the same. Joint rotations and bike for 10 mins followed by some dynamic stretching
shoulders and abs( focus for the week is drop set after last heavy set)
1) side laterals (warm up 15lbsx20reps, 20lbsx20reps) first work set 40lbsx15reps, 50lbsx15reps,60lbsx10reps, 65lbsx10reps drop to 30lbsx30reps.
2) seated barbell overhead press-(warm up barx20reps) 105lbsx20reps, 125lbsx15reps, 145lbsx15reps,
drop to 85lbsx30 reps.
3) cable rear lateral raises- 20lbsx15reps,30lbsx15reps, 35lbsx12reps drop set 20lbsx20reps
4) machine unilateral overhead press (no drop set stayed between 15-20reps all sets) 90x20reps, 110x20reps, 130x20reps
5) barbell shrugs-225lbsx20reps,315lbsx20 reps, 405x15reps drop to 225lbsx25reps.
6) single dumbell front press 3 sets of 20 reps with 40lb dumbell. Use this to finish off front delts cause front raise can hurt my pec anterior delt tie in.
7) abs- today was a weighted day so used the abdominal machine at 120lbsx20reps, 130lbsx20 reps, 140x20reps drop set to 120x20 reps rest 5 secs another 10 reps.
Cardio- 30 mins on bike level 5, rpm 100 plus for the full 30 mins keeps me right on that aerobic anaerobic threshold.
Felt worn out after workout but to be expected with my carbs lower then they have been prior to contest. Shoulder took a while to warm up but felt good mid workout. I always do a warm up for every exercise that I start. Overall good day physically and mentally! I like to use a cue word that I think about during my lifts to make sure I am pushing myself. Today my cue word was EFFORT!! How much effort in each rep and not only physical effort but mentally being mindful from rep 1 to the finish of the set!! Might sound corny but I have found that what I am thinking about before a set during a set and after a set is crucial to my performance!
1 yoplait Greek 100 yogurt (felt depleted from workout needed a little sugar)
Meal 5- 45 mins after shake 6oz turkey burger
1 cup of white rice
1/2 cup chopped broccoli
Meal 6- 6oz of chicken breast
1/4 cup of white rice
5 spears of asparagus
Workout- warm up is always the same. Joint rotations and bike for 10 mins followed by some dynamic stretching
shoulders and abs( focus for the week is drop set after last heavy set)
1) side laterals (warm up 15lbsx20reps, 20lbsx20reps) first work set 40lbsx15reps, 50lbsx15reps,60lbsx10reps, 65lbsx10reps drop to 30lbsx30reps.
2) seated barbell overhead press-(warm up barx20reps) 105lbsx20reps, 125lbsx15reps, 145lbsx15reps,
drop to 85lbsx30 reps.
3) cable rear lateral raises- 20lbsx15reps,30lbsx15reps, 35lbsx12reps drop set 20lbsx20reps
4) machine unilateral overhead press (no drop set stayed between 15-20reps all sets) 90x20reps, 110x20reps, 130x20reps
5) barbell shrugs-225lbsx20reps,315lbsx20 reps, 405x15reps drop to 225lbsx25reps.
6) single dumbell front press 3 sets of 20 reps with 40lb dumbell. Use this to finish off front delts cause front raise can hurt my pec anterior delt tie in.
7) abs- today was a weighted day so used the abdominal machine at 120lbsx20reps, 130lbsx20 reps, 140x20reps drop set to 120x20 reps rest 5 secs another 10 reps.
Cardio- 30 mins on bike level 5, rpm 100 plus for the full 30 mins keeps me right on that aerobic anaerobic threshold.
Felt worn out after workout but to be expected with my carbs lower then they have been prior to contest. Shoulder took a while to warm up but felt good mid workout. I always do a warm up for every exercise that I start. Overall good day physically and mentally! I like to use a cue word that I think about during my lifts to make sure I am pushing myself. Today my cue word was EFFORT!! How much effort in each rep and not only physical effort but mentally being mindful from rep 1 to the finish of the set!! Might sound corny but I have found that what I am thinking about before a set during a set and after a set is crucial to my performance!
Day 3- woke up at 7:00 am. 2 scoops of aminos with 16 ounces of water.
Meal 1 - 3 whole eggs, 4 egg whites
1/2 cup of oatmeal
1/4 cup of blueberries
1/4 cup of wheat bran
Meal -1 was my pre workout today earlier gym time. Also the reason for no fasted cardio
Workout- arms and finishing off the week with drop set after last heavy set. Warmup is like always joint rotations followed by 10 mins on the bike. I also do some rotator cuff exercises prior to my arm workout external and internal rotation 3 sets 20reps. Rope face pulls 3 sets of 20 reps.
1) v bar tricep push downs- (80x20reps, 90lbsx20reps) 120lbx20 reps, 150x15reps, 180x15reps, 200x10reps drop set 120lbsx15reps.
2) incline skull crushers-(60x20reps) 80x20reps, 90x15reps, 110x12reps drop set 80x15reps
3) rope overhead extension- 60lbsx15reps, 80x15reps, 100x12 reps, 100x12 reps no drop set finished with 5 partials after 12th rep.
4) incline dumbell curls-25x15reps, 30x15reps, 35x10 reps drop set 20lbx15 reps.
5) straight barbell curl- 65x15, 95x15,135x10 drop set 95x15reps
6) machine preacher curl- 65x20reps, 75x15, 85x10reps drop set to 65x15reps.
Elliptical (arc trainer) 20 mins.
Meal 2- 2 scoops whey protein
10oz almond milk
1 yoplait yogurt
Meal 3- 6oz chicken breast
1 cup of whites rice
1/4 cup of asparagus and red pepper.
Will update my next 3 meals this evening.
Meal 1 - 3 whole eggs, 4 egg whites
1/2 cup of oatmeal
1/4 cup of blueberries
1/4 cup of wheat bran
Meal -1 was my pre workout today earlier gym time. Also the reason for no fasted cardio
Workout- arms and finishing off the week with drop set after last heavy set. Warmup is like always joint rotations followed by 10 mins on the bike. I also do some rotator cuff exercises prior to my arm workout external and internal rotation 3 sets 20reps. Rope face pulls 3 sets of 20 reps.
1) v bar tricep push downs- (80x20reps, 90lbsx20reps) 120lbx20 reps, 150x15reps, 180x15reps, 200x10reps drop set 120lbsx15reps.
2) incline skull crushers-(60x20reps) 80x20reps, 90x15reps, 110x12reps drop set 80x15reps
3) rope overhead extension- 60lbsx15reps, 80x15reps, 100x12 reps, 100x12 reps no drop set finished with 5 partials after 12th rep.
4) incline dumbell curls-25x15reps, 30x15reps, 35x10 reps drop set 20lbx15 reps.
5) straight barbell curl- 65x15, 95x15,135x10 drop set 95x15reps
6) machine preacher curl- 65x20reps, 75x15, 85x10reps drop set to 65x15reps.
Elliptical (arc trainer) 20 mins.
Meal 2- 2 scoops whey protein
10oz almond milk
1 yoplait yogurt
Meal 3- 6oz chicken breast
1 cup of whites rice
1/4 cup of asparagus and red pepper.
Will update my next 3 meals this evening.
Meal 4- 6oz chicken breast
1/2 cup of white rice
Meal 5- 6oz chicken breast
1 cup of spinach
1 cup of iceberg lettuce
1/2 cup red peppers
2 tbsp of low fat creamy Caesar dressing made from yogurt.
Meal 6- 2 scoops of whey protein
16 oz almond milk
1/2 cup of white rice
Meal 5- 6oz chicken breast
1 cup of spinach
1 cup of iceberg lettuce
1/2 cup red peppers
2 tbsp of low fat creamy Caesar dressing made from yogurt.
Meal 6- 2 scoops of whey protein
16 oz almond milk
Day 4 woke up at 8:30am day off from work so slept in. Today is a cardio only day so doing it fasted.
2 scoops of aminos 16oz of water.
Cardio- 30 mins on arc trainer
10 mins walking on treadmill
Meal 1- 2 scoops of whey protein
1 medium sized banana
Meal 2- 6oz of chicken breast
4oz sweet potatoe
5 spears of asparagus.
Will try to update as much as I can but this weekend my schedule will be off . My son got deployed and is leaving Sunday so traveling to see him off. From what I read on everyone's logs it seems as though everyone is working hard!! Can't wait to see everyone's transformation! As of this morning I am done 6lbs which is what I was expecting with the first week. Pending where I am at the start of next week I may increase carbs some!
2 scoops of aminos 16oz of water.
Cardio- 30 mins on arc trainer
10 mins walking on treadmill
Meal 1- 2 scoops of whey protein
1 medium sized banana
Meal 2- 6oz of chicken breast
4oz sweet potatoe
5 spears of asparagus.
Will try to update as much as I can but this weekend my schedule will be off . My son got deployed and is leaving Sunday so traveling to see him off. From what I read on everyone's logs it seems as though everyone is working hard!! Can't wait to see everyone's transformation! As of this morning I am done 6lbs which is what I was expecting with the first week. Pending where I am at the start of next week I may increase carbs some!
Thank you I appreciate that!! He is a strong young man mentally and physically
Thanks brother! I am very proud of him!!
Second half of day 4 was not as strict with my diet as I had family in town. Normally I am a very regimented person especially when I have a goal in mind but a lot of things were out of my control and I made the best of it.
Meal 3- 2 servings of almonds
4oz of beef jerky
Meal 4- 11/2 cups of rice noodles(restaurant)
Chicken breast I would say it was about 4oz
Meal 5- 2 scoops of whey protein
16oz water.
Day 5 will be on the road. No gym today wake up time is 5:30am 2 scoops of aminos in 16 oz of water
Meal 1-3 whole eggs
4 egg whites
1/2 cup of oatmeal
1/4 cup of blueberries
Meal 2 (driving) 4oz chicken breast
1 whole wheat pita (don't normally have bread of any sort while trying to recomp)
Meal 3- 2 packs of salted peanuts
Another amino drink 2 scoops in 16oz water.
Meal 4- after deployment ceremony went to Texas road house. My sons pick
Roughly 6oz of steak tips
6oz of mashed potatoes
Mushrooms and onions
Meal 3- 2 servings of almonds
4oz of beef jerky
Meal 4- 11/2 cups of rice noodles(restaurant)
Chicken breast I would say it was about 4oz
Meal 5- 2 scoops of whey protein
16oz water.
Day 5 will be on the road. No gym today wake up time is 5:30am 2 scoops of aminos in 16 oz of water
Meal 1-3 whole eggs
4 egg whites
1/2 cup of oatmeal
1/4 cup of blueberries
Meal 2 (driving) 4oz chicken breast
1 whole wheat pita (don't normally have bread of any sort while trying to recomp)
Meal 3- 2 packs of salted peanuts
Another amino drink 2 scoops in 16oz water.
Meal 4- after deployment ceremony went to Texas road house. My sons pick
Roughly 6oz of steak tips
6oz of mashed potatoes
Mushrooms and onions
Those mashed potatoes are too good!!!
Meal 5- 6oz chicken breast
1/4 cup of broccoli
5 spears of asparagus
Meal 6- 2 scoops of whey protein
16oz of water
Rode the back after the shake for 30 mins. Tuff day emotionally and nutritionally but overall pretty good. Back on course on Monday
1/4 cup of broccoli
5 spears of asparagus
Meal 6- 2 scoops of whey protein
16oz of water
Rode the back after the shake for 30 mins. Tuff day emotionally and nutritionally but overall pretty good. Back on course on Monday
Day 6. Wake up 6:30am still down 6lbs so not much of a setback from yesterday. Started the day with 2 scoops of aminos in 16oz of water. For my meals I decided to switch up how I posting them and decided to post pictures of my meals.
Meal 1-3 whole eggs, 4 egg whites
1/2 cup of oatmeal
1/4 cup of blueberries
RedMorkai
Active member
That's always a relief isn't it? Those eggs look good.
Animal pak multi-vitamin also has coQ10,milk thistle,Hawthorne berry, grape seed extract.
3 fish oil. There 1,200mg in 1 capsule and I take 5g a day.
2 probiotic pearls. They are tiny so left them in blister pack.
