Thanks Bro, been reading a lot including your diet archives & Irons logs regarding lean gains. Going to implement the above in forms of veg, fruit, rice cakes, and baby food veggies.( All the good stuff right ....but it ain't good but works.) Can't wait to do heavy core movement again full throttle, but thanks again. May even just mimic your macros !!!!STAY FOCUSED !! Following
CC's Next Level Log
- Thread starter Carmel cowboy
- Start date
I would definetly up the protein and slowly up the carbs and shoot for a lb or so every two weeks!! Thanks for the support brother!! I am all in!!
Thanks bro!! Will definetly post the results! I am interested to see where I am at to!
Day 12 nutrition-
Meal 1- 11/2 cups of egg whites
1/2 cup of oatmeal
1/4 cup of strawberries
Meal 2- 2 scoops of whey
16oz of almond milk
1 banana
Meal 3-(pre-workout) 5oz of chicken breast
2oz of ground turkey
1 cup of brown rice
1/2 cup of green beans
Meal 4- (post workout)7oz of chicken breast
1 cup of white rice
1/2 cup broccoli
Meal 5- 5oz chicken breast
2oz turkey
1 cup of brown rice
Meal 6- 7oz of pork loin
1 cup of brown rice
Meal 7- 1 cup of egg whites
3oz of turkey
1 Joseph's pita
1tbs of natural peanut butter.
After taking skin fold measurements this weekend I will decide on if I will change nutrition plan or not. Thank you for reading!!
Meal 1- 11/2 cups of egg whites
1/2 cup of oatmeal
1/4 cup of strawberries
Meal 2- 2 scoops of whey
16oz of almond milk
1 banana
Meal 3-(pre-workout) 5oz of chicken breast
2oz of ground turkey
1 cup of brown rice
1/2 cup of green beans
Meal 4- (post workout)7oz of chicken breast
1 cup of white rice
1/2 cup broccoli
Meal 5- 5oz chicken breast
2oz turkey
1 cup of brown rice
Meal 6- 7oz of pork loin
1 cup of brown rice
Meal 7- 1 cup of egg whites
3oz of turkey
1 Joseph's pita
1tbs of natural peanut butter.
After taking skin fold measurements this weekend I will decide on if I will change nutrition plan or not. Thank you for reading!!
Day 13 wake up 5:30am. BP 138/73. Weight this morning 211.6 can't wait to skin fold this weekend. Today workout is arms and abs. Cardio today will be HIIT on the bike. Will post entire workout once completed. Thank you for reading!
Subbing. Incredible log detail. Straight killing it!
CC has set the bar high when it comes to logs.
You ain't lying. That's what I call accountability.
Thanks brother!! Your results were great!! Just trying to get to the next level!
Thanks brother!! Learned a lot from your transformation log bro!! Just trying my best to get to the next level!!
Day 13 workout arms calves. HIIT on bike. Warm up joint rotations and 10 mins on bike.
1) internal and external rotation-3 sets of 20reps
2) straight bar cable curls-(like to switch it up with these to get that continuous tension) (50lbsx20,90lbsx15) 110lbsx15,130lbsx12,150lbsx10+2,150lbsx10+2
3) standing alternating db curl- (25lbsx20) 40lbsx15, 50lbsx15,60lbsx12,70lbsx10, 70lbsx10
4) barbell preacher curl-(45lbsx20) 65lbsx15,85lbsx10,85lbsx10+2
5) rope overhead extensions-(50lbsx20) 80lbsx15, 90lbsx12, 100lbsx10, 100lbsx10+2
6) straight bar pushdowns- (70lbsx20) 110lbsx15, 130lbsx15, 150lbsx12, 160lbsx10+2
7) single arm underhand pushdowns-40lbsx15reps for 3 sets.
8) standing calf raises-(105lbsx20) 120lbsx20,150lbsx15,165lbsx15,180lbsx12.
Cardio- bike sprints level 5, 30 sec sprints, rpm 160+ for 8 sprints today. Bike is always the most challenging form of HIIT for me! Overall good workout! Feeling good! Looking full and lean especially after my 3rd meal of the day which is usually around 10am. Have a good amount of vascularity and fullness at that time. I check my weight at that time and I am between 213-214. At that time of day I have eaten between 80-100 grams of carbs pending if I have an apple or banana with my shake for second meal. Just thought I would write something I normally would write In my personal log! Will post nutrition once day is completed. Thank you for reading and supporting me on my journey!
1) internal and external rotation-3 sets of 20reps
2) straight bar cable curls-(like to switch it up with these to get that continuous tension) (50lbsx20,90lbsx15) 110lbsx15,130lbsx12,150lbsx10+2,150lbsx10+2
3) standing alternating db curl- (25lbsx20) 40lbsx15, 50lbsx15,60lbsx12,70lbsx10, 70lbsx10
4) barbell preacher curl-(45lbsx20) 65lbsx15,85lbsx10,85lbsx10+2
5) rope overhead extensions-(50lbsx20) 80lbsx15, 90lbsx12, 100lbsx10, 100lbsx10+2
6) straight bar pushdowns- (70lbsx20) 110lbsx15, 130lbsx15, 150lbsx12, 160lbsx10+2
7) single arm underhand pushdowns-40lbsx15reps for 3 sets.
8) standing calf raises-(105lbsx20) 120lbsx20,150lbsx15,165lbsx15,180lbsx12.
Cardio- bike sprints level 5, 30 sec sprints, rpm 160+ for 8 sprints today. Bike is always the most challenging form of HIIT for me! Overall good workout! Feeling good! Looking full and lean especially after my 3rd meal of the day which is usually around 10am. Have a good amount of vascularity and fullness at that time. I check my weight at that time and I am between 213-214. At that time of day I have eaten between 80-100 grams of carbs pending if I have an apple or banana with my shake for second meal. Just thought I would write something I normally would write In my personal log! Will post nutrition once day is completed. Thank you for reading and supporting me on my journey!
Do you use dumbbells for the incline curls?
Day 13 nutrition-
Meal 1- 11/2 cups of egg whites
1/2 cup of oatmeal
1/4 cup of blueberries
Meal 2- 2 scoops of whey
16 oz of almond milk
1 banana
Meal 3- (pre workout)7oz chicken breast
1 cup of white rice
1/2 cup of green beans
Meal 4-(post workout) 2 scoops of whey
16oz water
1 small apple
Meal 5- 7oz pork loin
1 cup of white rice
2 tbs of guacamole
Meal 6- 3oz of chicken breast
4 oz of 99%ff ground turkey
1tbs of salsa
1 cup of brown rice
Meal 7- 1 cup of egg whites
Spinach mushrooms onions
3oz of turkey
1 Joseph's pita.
Doing skin fold tomorrow morning and will determine if any changes need to be made to nutrition plan. As far as workouts I am going to do a mini mini deload, will be taking Saturday and Sunday off from the gym including cardio! Going to give my joints a little break then Monday start my superset week as planned! Days off are the hardest part of training for me as I am sure a lot of you can relate! I feel as though I am losing a day or two to get to the next level!! I know I need the rest and my body will be stronger after it, I know rest is the most overlooked aspect of most training programs, I know I know but it's not easy for me!! Will be posting my skin fold measurements as well as meals over the weekend! Thank you for reading!
Meal 1- 11/2 cups of egg whites
1/2 cup of oatmeal
1/4 cup of blueberries
Meal 2- 2 scoops of whey
16 oz of almond milk
1 banana
Meal 3- (pre workout)7oz chicken breast
1 cup of white rice
1/2 cup of green beans
Meal 4-(post workout) 2 scoops of whey
16oz water
1 small apple
Meal 5- 7oz pork loin
1 cup of white rice
2 tbs of guacamole
Meal 6- 3oz of chicken breast
4 oz of 99%ff ground turkey
1tbs of salsa
1 cup of brown rice
Meal 7- 1 cup of egg whites
Spinach mushrooms onions
3oz of turkey
1 Joseph's pita.
Doing skin fold tomorrow morning and will determine if any changes need to be made to nutrition plan. As far as workouts I am going to do a mini mini deload, will be taking Saturday and Sunday off from the gym including cardio! Going to give my joints a little break then Monday start my superset week as planned! Days off are the hardest part of training for me as I am sure a lot of you can relate! I feel as though I am losing a day or two to get to the next level!! I know I need the rest and my body will be stronger after it, I know rest is the most overlooked aspect of most training programs, I know I know but it's not easy for me!! Will be posting my skin fold measurements as well as meals over the weekend! Thank you for reading!
Both bells & also seated cable.
That's a great compliment bro thank you!!
I haven't done them with cables! Thanks for idea gonna try that next week!
No bro,Thank YOU.Keep doing what you're doing.
Definetly!!! How's your wife bro?
