CC's Next Level Log

[Carmel cowboy]

Day 12- wake up 5:30am. BP 137/73. Today's workout is shoulders and calves. Again the focus for this week is hitting failure around rep 10 and getting 2 forced reps! Will post complete workout once finished. Will be doing skin fold measurements this weekend and will post results. Thank you for reading!

 

[Carmel cowboy]

Thought I would share an aspect of my check list that I review daily.
Commitment- The ability to keep giving 100% to something that I have said I would regardless of how I feel.
1) commitment to my nutrition?
2) commitment to my workout (EFFORT)?
No one determines whom I can become! Whom I choose to become is directly linked to what I believe and what I believe is powerfully influenced by the confidence acquired from years of disciplining myself! The mind is everything!!

 

[ironlifter36]

Can anyone tell me after running tren and anadrol how long of a rest do i need to give my liver before i can take some more is a month ok?

A month, heavens no. Also, it is not polite to hijack CC's Epic Log - or anyone's thread for that matter. Start your own thread bro.

 

[Carmel cowboy]

A month, heavens no. Also, it is not polite to hijack CC's Epic Log - or anyone's thread for that matter. Start your own thread bro.

Thank you ironlifter I didn't even notice that! I see he started his own thread of I would have tried to answer him!

 

[Carmel cowboy]

Day 12 workout- shoulders calves. Warm up- joint rotations and bike 10 mins.
1) seated db front raises with neutral grip- (15lbsx20,20lbsx15) 30lbsx15, 40lbsx10+2, 40lbsx8+2
2) seated barbell overhead press-(barx20,65lbsx20) 125lbsx15,145lbsx12,165lbsx10+2,165lbsx10+2
3) seated db side laterals-(25lbsx20) 40lbsx15,50lbsx12,55lbsx12,60lbsx8+2
4) rev pec deck-(70lbsx20) 90lbsx15,110lbsx12,120lbsx10+2,120lbsx10+2
5) db shrugs-(60lbsx20) 80lbsx20,125lbsx20, 125lbsx20,125lbsx20
6) barbell shrugs-(135lbsx20) 225lbsx20,315lbsx15,405lbsx15,405lbsx15 (stayed at 405lbs for lower back)
7) seated calf raise-50lbx20,100lbsx15,150lbsx12
Superset
Standing calf raise on hack squat-45lbsx20,90lbsx15,135lbsx12
No cardio today. Will be doing HIIT on the bike tomorrow. Overall good workout! Felt strong and definetly can use more weight but trying to be smart as to not hurt myself! as I posted earlier will be doing skin fold measurements this weekend! Thank you for reading!

 

[ironlifter36]

Continuing to kill it CC! In for the skin fold update.

 

[svanimost]

Bro first off your never a bother!! My macros from yesterday day 10 are; Protein- 369 grams, Carbs-188 grams, Fat-50 grams. Total calories approx 2,498. My maintenance before starting run was 2,530 calories. Macros before starting run Protein-345 grams, carbs-220 grams, fat-30 grams. I wanted to start the cycle at a slight deficit and bumped my protein up dropped some carbs and added a little fat. Still at a deficit of just under a hundred calories and have gained 3.2lbs in 11 days! What's your weight? What's your macros right now?

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

 

[Carmel cowboy]

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

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!!

 

[Carmel cowboy]

Continuing to kill it CC! In for the skin fold update.

Thanks bro!! Will definetly post the results! I am interested to see where I am at to!

 

[Carmel cowboy]

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!!

 

[Carmel cowboy]

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!

 

[ludovicusx]

Subbing. Incredible log detail. Straight killing it!

 

[ironlifter36]

Subbing. Incredible log detail. Straight killing it!

CC has set the bar high when it comes to logs.

 

[ludovicusx]

CC has set the bar high when it comes to logs.

You ain't lying. That's what I call accountability.

 

[Carmel cowboy]

Subbing. Incredible log detail. Straight killing it!

Thanks brother!! Your results were great!! Just trying to get to the next level!

 

[Carmel cowboy]

CC has set the bar high when it comes to logs.

Thanks brother!! Learned a lot from your transformation log bro!! Just trying my best to get to the next level!!

 

[Carmel cowboy]

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!

 

[svanimost]

Nice workout CC. I too love the cables for the tension, I love switching with moust.bar & straight bar. Also i like doing them seated on a inline bench, half incline the tension & strict movement is great.

 

[Carmel cowboy]

Nice workout CC. I too love the cables for the tension, I love switching with moust.bar & straight bar. Also i like doing them seated on a inline bench, half incline the tension & strict movement is great.

Do you use dumbbells for the incline curls?

 

[Carmel cowboy]

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!