CC's Next Level Log

[Carmel cowboy]

Day 63 workout arms and calves. Warm up was joint rotations and bike for 10 mins.
1) internal external rotations- 3 sets of 20
2) barbell curl-(barx20,65lbsx20)105lbsx15,135lbsx12,155lbsx8
Db hammer curls-(20lbsx20,25lbsx20)35lbsx15,40lbsx8,40lbsx8
3) incline db curl-(20lbsx25) 30lbsx15,35lbsx12,40lbsx8
Machine preacher curl-(25lbsx20)50lbsx15,75lbsx12,85lbsx8
4) ez bar skull crushers-(50lbsx20)100lbsx15,110lbsx12,120lbsx10
Tricep pushdowns-(50lbsx20)65lbsx15,80lbsx15,90lbsx12
5) rope pushdowns-65lbsx15,80lbsx12,85lbsx10
Under hand single arm pushdowns-30lbsx12,40lbsx10,45lbsx8
6) machine close grip bench press-80lbsx15,110lbsx15,130lbsx15,140lbsx12
7) seated calf raise- 50lbsx20,100lbsx20,100lbsx20,100lbsx20
Hack squat calf raise- 135lbsx20,185lbsx15,185lbsx15,185lbsx15.
Overall great workout!! Pump was insane! Fullness and vascualrity was on another level! Thank you for reading!

 

[Tor Bachman]

Nice log not many people actually keep up when they start logs

 

[Carmel cowboy]

Nice log not many people actually keep up when they start logs

Thanks brother!

 

[Carmel cowboy]

Day 64- wake up 8:30am. BP 127/73. Just finished the 9th week of cycle and feel amazing! Here is the progress I have made in 9 week.
1) Weight- 5/28- 207lbs 7/29- 218.6lbs. Added 11.6 quality pounds!!
2) Skin fold measurements- 5/27 chest-4, abs-9, quad-5. Total 18mm. 7/29 chest-4, abs-7, quad-4(it is more like 3.5 but will wait till it's a solid 3 before I count it) Total 15mm. Dropped a total of 3mm in 9 weeks!!
3) Strength- In comparison to my baseline workout my strength has improved significantly. For me this is a tough one to quantify because of injuries but I can tell you with 100% certainty that my strength is the area where I have made the greatest improvements! I know my body and strength and the way I handle weight that once was a challenge in the 6-8 rep range is now a weight I can do for 15 and for some exercises 20 reps!!!
4) mirror assessment- the 11.6lbs is very apparent but the vascualrity and my lines have improved as well. The tie ins are continuing to improve and I know this may sound crazy but I see a difference everyday!!! like most people that have been in this game for some time always see areas of improvement.
5) Areas that need improvement- the two areas that I believe need the most improvement is chest and quads! I will be making a plan for these areas for next 6 weeks!
6) Things I have learned from this cycle thus far- Nutrition is EVERYTHING!! I don't need crazy doses to get amazing results!!! No matter what I take my results will be determined by how FOCUSED I AM!! Nothing is more important then your focus and determination. You can't stay disciplined with your nutrition if your not focused and determined. You will not push yourself in the gym if your not focused and determined. There is no compound or supplement that can do this for you!!
I have ordered my bloodwork but will have to push back when I can get blood drawn till next sat 8/5 cause of work obligations. Will post results once they come in. Thank you for reading!

 

[gian]

Great work [emoji1360] I completely agree with your last point ... no need for crazy doses, it all depends on how focused you are

 

[Carmel cowboy]

Great work [emoji1360] I completely agree with your last point ... no need for crazy doses, it all depends on how focused you are

Your focus and discipline is everything!! Thanks for the support bro!

 

[Carmel cowboy]

Day 64 workout. No weights today just cardio. Arc trainer 10 mins. Jump rope 10 rounds of 30 secs on 30 sec off. Cool down on arc trainer for 15 mins!

 

[Carmel cowboy]

Day 65 wake up 8:30am. Today is legs and workout will depend on my knee! Will post complete workout. Thank you for reading!

 

[Carmel cowboy]

Day 65 workout legs. Warm up was joint rotations and arc trainer for 10 mins. After warm up I decided to stay light again today for leg workout to give my knee another week.
1) adduction and abduction- 3 sets of 20 reps.
2) prone leg curl- 4 sets of 20 reps with 110lbs
3) stiff leg deadlift-(went heavier with this exercise as it doesn't bother my knee at all)(95lbsx20)195lbsx15,245lbsx12,265lbsx12,285lbsx10
4) standing single leg curl- 4 sets of 20 reps with 60lbs
5) leg extensions- 6 sets of 30 reps with 110lbs
6) machine leg press-(this leg press actually felt better on my knee then regular plate loaded leg press.) 5 sets of 40 reps with 200lbs.
7) standing calf raises- 4 sets of 30 reps with 110lbs.
Cardio- bike for 20 mins. Thank you for reading!

 

[Carmel cowboy]

Day 66- wake up 5:30am. Today's workout is chest and abs! Will post complete workout once completed.

 

[Carmel cowboy]

Day 66 workout chest and abs. I changed up my split a little bit to hit chest 2xs a week. I will be doing chest on Monday and Thursday. Monday will be my primary day and will be doing heavy basic lifts with a couple isolation exercises. Thursday will be a secondary day where I focus on specific sections of the chest and hit those sections in the 8-12 rep range. Today's warm up was the usual joint rotations and bike for 10 mins.
1) internal and external rotation- 3 sets of 20 reps.
2) incline db press- (25lbsx20,35lbsx20) 75lbsx20,85lbsx15,95lbsx12, 100lbsx12,
3) hammer strength incline press-(50lbsx20) 150lbsx15,200lbsx12,220lbsx12,230lbsx10
4) flat db press-(40lbsx20) 75lbsx15,85lbsx15,95lbsx15 (stayed at 95lbs cause this is the angle that put the most amount of stress on tear)
5) plate loaded machine dip-(50lbsx20) 100lbsx15,150lbsx15,200lbsx15
6) low to high cable crossover- 30lbsx15,40lbsx15,45lbsx12,45lbsx12
7) decline crunche- 15lbsx20,20lbsx20,20lbsx20,20lbsx20
Russian twist-15lbsx10 each side,20lbsx10 each side,20lbsx10each side,20lbsx10 each side.
Cardio- 15 round of jump rope 30 sec on 30 sec off. Knee actually felt good today considering doing legs yesterday. Thank you for reading!

 

[Carmel cowboy]

Day 67- wake up 5:30am. Today's workout is back and calves. Will post complete workout.

 

[Carmel cowboy]

67 days of fucking beast mode over here! Keep at it brother your killing it! Your massive man, in both the physical and spiritual. Truly inspiring!!!


Sent from my iPhone using Tapatalk

Thank you V!! I appreciate your support brother!

 

[Carmel cowboy]

Day 67 back workout. My workout was at a different gym today so I can use heavier db's for one arm rows and some different machines, weights may be off in comparison to other back workouts! Warm up was joint rotations and arc trainer for 10 mins.
1) wide neutral grip lat pulldowns- (100lbsx20,120lbsx20) 180lbsx15,220lbsx12,240lbsx8,250lbsx6 drop set 130lbsx20
2) db one arm rows-(60lbsx20)100lbsx15,120lbsx15,145lbsx12,145lbsx12,145lbsx12. Will do the 150lb db's next week!
3) chin up- bwx15,bwx12,bwx12,bwx10
4) hammer strength seated row- (recorded weight on one side)(45lbsx20)90lbsx20,135lbsx15,180lbsx8,180lbsx8 drop set 90lbsx20
5) close grip lat pulldowns-(100lbsx15) 150lbsx12,160lbsx10,170lbsx8,170lbsx6 drop set 120lbsx15
6) rack pulls-(135x20)315lbsx15,405lbsx15,495lbsx10,495lbsx10 drop set 275lbsx30!!! (My while back was screaming at me to stop at rep 20 till my boy you need 10 more!!!)
7) seated calf raise- (on this seated calf raise I use 45lbs plates cause of how the machine is designed the plates won't hit the floor in full stretched position)(45lbsx30)135lbsx15,180lbsx12,190lbsx10,190lbsx10 drop set 90lbsx25!!
Overall great workout!! Pump was insane!! Love the wide neutral grip lat pulldowns. The stimulation I get in the belly of my lat from this hand position is insane. Every rep was finished with squeezing my shoulder blades together to get the most out of every rep!! Focus from the start of the workout till the last rep was on point today!!
Cardio- arc trainer 20 mins! Thank you for reading!

 

[Carmel cowboy]

Day 67 nutrition- thought I would start posting my meals again. Today is a high day and scheduled to eat 220 grams of carbs.
Meal 1- 11/2 cup of egg whites
1/2 cup of oatmeal
1/4 cup of strawberries
Meal 2- 2 scoops of whey
16 oz of almond milk
1 medium size banana
Meal 3- 7.5oz of steak
1.5 cup of brown rice
Green peppers and onions
Meal 4- 2 scoops of whey
16 oz of water
1 banana
Meal 5- 7oz of steak
1 cup of white rice
5 spears of asparagus
Meal 6- 7oz ground turkey
1 cup of brown rice
2 tbsp of soy sauce
Meal 7- 11/2 cups of egg whites
1/2 cup of cream of wheat
1 tbsp of peanut butter
For those that know I usually eat the same thing everyday with some small changes. I usually try to have steak 1-2xs per month. My sources of protein are usually turkey, egg whites and chicken breast. Thank you for reading

 

[Carmel cowboy]

Day 68 - wake up 6:30am. BP 125/73. Today is a day off from weights and will be doing cardio. Plan to get blood work done Saturday morning and will post results. Thank you for reading!

 

[Carmel cowboy]

Day 68 cardio 20 mins on arc trainer. 10 round of jump rope 30 sec on 30 sec off. Knee felt good so I added 5 sets of machine leg press and leg extensions. Overall feeling good! Today was a low carb day so carbs were approx 100 grams.
Meal 1- 11/2 cup of egg whites
3 oz of turkey
1 cup of oatmeal
1/4 of blueberries
Meal 2- 2 scoops of whey
16oz of almond milk
Meal 3- 7oz of pork loin
1/2 cup of brown rice
Meal 4- 2 scoops of whey
16oz of water
Meal 5- 7oz of pork loin
1/2 cup of white rice
Meal 6- 7oz chicken breast
1/2 cup of broccoli
2 tbsp of guacamole
Meal 7- 11/2 cup of egg whites
3 oz of turkey
1 tbsp of peanut butter
Thank you for reading!

 

[svanimost]

Day 64- wake up 8:30am. BP 127/73. Just finished the 9th week of cycle and feel amazing! Here is the progress I have made in 9 week.
1) Weight- 5/28- 207lbs 7/29- 218.6lbs. Added 11.6 quality pounds!!
2) Skin fold measurements- 5/27 chest-4, abs-9, quad-5. Total 18mm. 7/29 chest-4, abs-7, quad-4(it is more like 3.5 but will wait till it's a solid 3 before I count it) Total 15mm. Dropped a total of 3mm in 9 weeks!!
3) Strength- In comparison to my baseline workout my strength has improved significantly. For me this is a tough one to
quantify because of injuries but I can tell you with 100% certainty that my strength is the area where I have made the greatest improvements! I know my body and strength and the way I handle weight that once was a challenge in the 6-8 rep range is now a weight I can do for 15 and for some exercises 20 reps!!!
4) mirror assessment- the 11.6lbs is very apparent but the vascualrity and my lines have improved as well. The tie ins are continuing to improve and I know this may sound crazy but I see a difference everyday!!! like most people that have been in this game for some time always see areas of improvement.
5) Areas that need improvement- the two areas that I believe need the most improvement is chest and quads! I will be making a plan for these areas for next 6 weeks!
6) Things I have learned from this cycle thus far- Nutrition is EVERYTHING!! I don't need crazy doses to get amazing results!!! No matter what I take my results will be determined by how FOCUSED I AM!! Nothing is more important then your focus and determination. You can't stay disciplined with your nutrition if your not focused and determined. You will


not push yourself in the gym if your not focused and determined. There is no compound or supplement that can do this for you!!
I have ordered my bloodwork but will have to push back when I can get blood drawn till next sat 8/5 cause of work obligations. Will post results once they come in. Thank you for reading!

Nice looking great CC, I totally agree with you regarding the high reps at this point. Today was a chest day today & my average reps was 12-15 with around 10-12 sets !!!!

 

[Carmel cowboy]

Nice looking great CC, I totally agree with you regarding the high reps at this point. Today was a chest day today & my average reps was 12-15 with around 10-12 sets !!!!

Sounds like a good workout! How's your cycle going?

 

[Carmel cowboy]

Day 69- wake up 6:30am. Didn't sleep good last night. Today's workout is shoulders calves and a few chest exercises. Will post complete workout once completed.