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CC's Next Level Log
- Thread starter Carmel cowboy
- Start date
Bro I am happy with the strength and progress I have made in 3 weeks!!! The weights do not feel the same if that makes any sense!! I can honestly say I have always pushed the limits with how strong I can get, as I think its an important part of any training protocol, and I feel as strong as I was in my early 30's when I was the strongest in my life!
Day 23 nutrition:
Meal 1- 11/2 cup of egg whites
1/2 cup of oatmeal
1/4 cup of strawberries
Meal 2- 2 scoops of whey
16oz almond milk
1 banana
Meal 3- 7oz chicken breast
1 cup of brown rice
2tbs of guacamole
Meal 4- 2 scoops of whey
16oz of water
Meal 5- 7oz chicken breast
1 cup of white rice
1/2 cup of broccoli
Meal 6- 7oz of chicken breast
1/2 cup of brown rice
5 spears of asparagus
Meal 7- 1 cup of egg whites
4oz of turkey
1 tbs of peanut butter
Thank you for reading!
Meal 1- 11/2 cup of egg whites
1/2 cup of oatmeal
1/4 cup of strawberries
Meal 2- 2 scoops of whey
16oz almond milk
1 banana
Meal 3- 7oz chicken breast
1 cup of brown rice
2tbs of guacamole
Meal 4- 2 scoops of whey
16oz of water
Meal 5- 7oz chicken breast
1 cup of white rice
1/2 cup of broccoli
Meal 6- 7oz of chicken breast
1/2 cup of brown rice
5 spears of asparagus
Meal 7- 1 cup of egg whites
4oz of turkey
1 tbs of peanut butter
Thank you for reading!
Day 24 wake up 5:30am. BP 146/77. Today's workout is back and abs. Will post complete workout after completed. Thank you for reading!
Little switch to today's workout plan. I am going to do just cardio today and move my back workout to tomorrow. Have a little tweak in my left mid trap and don't want to irritate it anymore then it is! Will do some foam roller before cardio and after. I am also making a message appt for this weekend. Thank you for reading!
Day 24 cardio- 30 mins on eliptical, 20 mins on treadmill. Foam roller before and after cardio. Trap feels a lot better then last night and this morning! Going to do some heat and foam roller before bed tonight! Will post my meals for the day once completed. Thank you for reading.
Day 24 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
16oz almond milk
Meal 3- 7oz chicken breast
1 cup of brown rice
2tbs of guacamole
Meal 4- 2 scoops of whey
16oz water
Meal 5- 7oz chicken breast
1 cup of white rice
1/2 cup of green beans
Meal 6- 7oz chicken breast
1/2 cup of white rice
1/2 cup of broccoli
Meal 7- 1 cup of egg white
4oz of turkey
1/2 cup of spinach
2tbs of peanut butter
1 josheps pita
Feeling good! Will be carb cycling within the next two weeks pending weight and body fat on sat the 24th. 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
16oz almond milk
Meal 3- 7oz chicken breast
1 cup of brown rice
2tbs of guacamole
Meal 4- 2 scoops of whey
16oz water
Meal 5- 7oz chicken breast
1 cup of white rice
1/2 cup of green beans
Meal 6- 7oz chicken breast
1/2 cup of white rice
1/2 cup of broccoli
Meal 7- 1 cup of egg white
4oz of turkey
1/2 cup of spinach
2tbs of peanut butter
1 josheps pita
Feeling good! Will be carb cycling within the next two weeks pending weight and body fat on sat the 24th. Thank you for reading.
Day 25 wake up 5:30am. BP 140/82. Today's workout is back and abs. This week is a strength week and reps will be 6-8 reps. Will post complete workout after completed. Thank you for reading!
Day 25 workout- today was back and abs. Again it's a strength week and rep range is 6-8 reps. Today I wanted to see how my trap felt during warm ups for each exercise before I started pushing the weight and overall it felt pretty good until my last few reps of heaviest sets. I am checking progress from baseline strength workout prior to start of cycle. Here is my baseline back workout.
5/23/17 Back
1) cable pullovers-( 80lbsx10) 95lbsx10,110lbsx8,110lbsx7
2) lat pulldown- (100lbsx20,145lbsx15) 220lbsx10,235lbsx8,250lbsx6
3) t- bar row machine-(45lbsx20)180lbsx10,205lbsx6 went back to 90lbsx15 cause of lower back
4) hammer strength row-(45lbsx20) 90lbsx15,180lbsx10,205lbsx6
5) chin up-bwx12,bwx10,bwx8
Today back workout 6/21/17
1) cable pullovers-(50lbx20,80lbsx15) 110lbsx15,120lbsx10,135lbsx8,135lbsx6
2) lat pulldowns-(100lbsx20,145lbax15)220lbsx15, 250lbsx10,250lbsx9
3) no T bar rows.* During warm ups I felt this the most in my trap.*
4) hammer strength row- (45lbsx20,90lbsx20) 180lbsx12,205lbsx8,205lbsx6
5) chin ups- bwx15,bwx15,bwx12,bwx10
6) rack pulls- (135lbsx20)225lbsx20,315lbsx15,365lbsx15(easy),405lbsx15. *could definetly go a lot heavier but want to ease my lower back into handling heavier weight here*
7) ab crunch -3 sets of 50 reps with bw
Hanging leg raise- be 3 sets of 20 reps!!
Overall great workout and strength is through the roof!! I cant express to you in writing how strong I feel. I know in my heart I can do a lot more weight the what is posted here but want to keep the progression safe!! Weights that would give me a challenge 3 weeks ago feel like they are 50% lighter. For example the hammer row 4- 45lb plates is 180lbs and use to give me a challenge, today I stopped at 12 cause I knew I was going up! I honstely could have done 15 reps if I wanted to!!! Thank you for reading!! Will post nutrition once day is completed!
5/23/17 Back
1) cable pullovers-( 80lbsx10) 95lbsx10,110lbsx8,110lbsx7
2) lat pulldown- (100lbsx20,145lbsx15) 220lbsx10,235lbsx8,250lbsx6
3) t- bar row machine-(45lbsx20)180lbsx10,205lbsx6 went back to 90lbsx15 cause of lower back
4) hammer strength row-(45lbsx20) 90lbsx15,180lbsx10,205lbsx6
5) chin up-bwx12,bwx10,bwx8
Today back workout 6/21/17
1) cable pullovers-(50lbx20,80lbsx15) 110lbsx15,120lbsx10,135lbsx8,135lbsx6
2) lat pulldowns-(100lbsx20,145lbax15)220lbsx15, 250lbsx10,250lbsx9
3) no T bar rows.* During warm ups I felt this the most in my trap.*
4) hammer strength row- (45lbsx20,90lbsx20) 180lbsx12,205lbsx8,205lbsx6
5) chin ups- bwx15,bwx15,bwx12,bwx10
6) rack pulls- (135lbsx20)225lbsx20,315lbsx15,365lbsx15(easy),405lbsx15. *could definetly go a lot heavier but want to ease my lower back into handling heavier weight here*
7) ab crunch -3 sets of 50 reps with bw
Hanging leg raise- be 3 sets of 20 reps!!
Overall great workout and strength is through the roof!! I cant express to you in writing how strong I feel. I know in my heart I can do a lot more weight the what is posted here but want to keep the progression safe!! Weights that would give me a challenge 3 weeks ago feel like they are 50% lighter. For example the hammer row 4- 45lb plates is 180lbs and use to give me a challenge, today I stopped at 12 cause I knew I was going up! I honstely could have done 15 reps if I wanted to!!! Thank you for reading!! Will post nutrition once day is completed!
Looks like you are progressing along well CC. Keep killing bro!
Thanks brother!
Day 26 wake up 6:30am. Bp 140/80. Today's work is shoulders and calves. Woke up with trap sore so will see how I feel closer to workout time! Thank you for reading!
I loved reading this. I aspire to your level of logging and nutrition discipline. and I am 100% agreement that the AAS aspect is clearly powerful but I also get an incredible placebo effect in same way where I tell myself similar. Never tried A-drol but Dbol def gives a certain euphoria to me any how and these thoughts are awesome about motivation. Truly there is so much when on cycle from discipline in diet, workouts, beating the alarm at 5AM to get to gym-----it all adds up to "gametime" mentality for me. Thanks for sharing your log brother. Looking great so far from logs!
The placebo effect is a real thing!! Thanks for reading and following bro!!
Day 26 workout. I decided to still do shoulders but went very light just to get blood flow to the muscle and not irritate trap anymore! Warm up was as usual joint rotations and 10 mins on bike. Added foam roller for whole back.
1) internal and external rotation- 3 sets of 20 reps.
2) db overhead press- 25lbsx20,35lbsx20,50lbs for 3 sets of 15
3) db side laterals- (didn't got to shoulder height with these as to not engage trap as much)25lbsx20,35lbs20,40lbsx20
4) hammer strength overhead press- 45lbs plate on each side 4 sets of 20 reps
5) machine side laterals- 50lbs for 3 sets of 20 reps
6) db front raises neutral grip- 20lbs for 4 sets of 15.
*no rear delt exercise as that would have worked exactly where the irritation is*
7) standing calf raise-(120lbsx20) 180lbsx15,200lbsx15,210lbsx15,220lbsx15
8) standing single leg raises- 10lbsx20,30lbsx20,35lbsx20,40lbsx15
Cardio- jump rope 15 rounds 30 secs on 30 secs off. Average jump for 30 secs 94. Felt my trap while jumping rope.
Cool down on treadmill 10 mins walking. Foam roller for entire back. 10 rolls per section. Trap felt great after foam roller and could put chin to chest without any strain. Thank you for reading!
1) internal and external rotation- 3 sets of 20 reps.
2) db overhead press- 25lbsx20,35lbsx20,50lbs for 3 sets of 15
3) db side laterals- (didn't got to shoulder height with these as to not engage trap as much)25lbsx20,35lbs20,40lbsx20
4) hammer strength overhead press- 45lbs plate on each side 4 sets of 20 reps
5) machine side laterals- 50lbs for 3 sets of 20 reps
6) db front raises neutral grip- 20lbs for 4 sets of 15.
*no rear delt exercise as that would have worked exactly where the irritation is*
7) standing calf raise-(120lbsx20) 180lbsx15,200lbsx15,210lbsx15,220lbsx15
8) standing single leg raises- 10lbsx20,30lbsx20,35lbsx20,40lbsx15
Cardio- jump rope 15 rounds 30 secs on 30 secs off. Average jump for 30 secs 94. Felt my trap while jumping rope.
Cool down on treadmill 10 mins walking. Foam roller for entire back. 10 rolls per section. Trap felt great after foam roller and could put chin to chest without any strain. Thank you for reading!
Day 26 nutrition-
Meal 1- 11/2cups of egg whites
1/2 cup of oatmeal
1/4 cup of blueberries
Meal 2- 2 scoops of whey
16oz of almond milk
1 apple
Meal 3- 7oz turkey burger
Green pepper, yellow pepper, onion
1 cup of brown rice
Meal 4- 2 scoops of whey
16oz water
Meal 5- 7oz turkey burger
1 cup of white rice
2tbs of guacamole
Meal 6- 7oz turkey burger
1/2 cup of brown rice
Meal 7- 6oz of tuna steak
2 josheps pita
2 whole eggs
Thank you for reading!
Meal 1- 11/2cups of egg whites
1/2 cup of oatmeal
1/4 cup of blueberries
Meal 2- 2 scoops of whey
16oz of almond milk
1 apple
Meal 3- 7oz turkey burger
Green pepper, yellow pepper, onion
1 cup of brown rice
Meal 4- 2 scoops of whey
16oz water
Meal 5- 7oz turkey burger
1 cup of white rice
2tbs of guacamole
Meal 6- 7oz turkey burger
1/2 cup of brown rice
Meal 7- 6oz of tuna steak
2 josheps pita
2 whole eggs
Thank you for reading!
Day 27- wake up 5:30am. BP 140/73. Today's workout is arms and abs. Will be doing body fat Saturday morning and doing an overall review of Robo liquid anadrol as Saturday will be my last day. Will post complete workout after completed. Thank you for reading!
Might have been posted but what do the macros come out to?
Protein- 361 grams, carbs- 170 grams, fat- 49. Approx 2,562 calories.
Day 27 workout. Warm up was joint rotations and bike 10 mins! Foam roller for entire back.
1) internal external rotation- 3 sets of 20 reps
2) barbell curls- (barx20,65lbsx20)105lbsx15, 135lbsx15,(trap was fine till last 2 reps) 105lbsx15
3) db hammer curls- 40lbs for 3 sets of 15 reps
4) barbell preacher curl- (barx20) 65lbsx15,85lbsx12,85lbsx12
5) rope push downs- (30lbsx20)60lbsx15,70lbsx12,80lbsx8
6) ez bar skull crushers-(40lbsx20)70lbsx15,90lbsx15,110lbsx12,110lbsx12
7) single arm underhand grip push downs- 40lbs 3 sets of 15
8) ab machine- 90lbsx50,110lbsx50,120lbsx35
Overall good arm workout! Trap is still bothering me when I struggle so gonna let it heal up over weekend. Thank you for reading!
1) internal external rotation- 3 sets of 20 reps
2) barbell curls- (barx20,65lbsx20)105lbsx15, 135lbsx15,(trap was fine till last 2 reps) 105lbsx15
3) db hammer curls- 40lbs for 3 sets of 15 reps
4) barbell preacher curl- (barx20) 65lbsx15,85lbsx12,85lbsx12
5) rope push downs- (30lbsx20)60lbsx15,70lbsx12,80lbsx8
6) ez bar skull crushers-(40lbsx20)70lbsx15,90lbsx15,110lbsx12,110lbsx12
7) single arm underhand grip push downs- 40lbs 3 sets of 15
8) ab machine- 90lbsx50,110lbsx50,120lbsx35
Overall good arm workout! Trap is still bothering me when I struggle so gonna let it heal up over weekend. Thank you for reading!
