CC's Next Level Log

[Carmel cowboy]

Day 69 shoulders and secondary chest. Warm up was as usual joint rotations and 10 mins on arc trainer. Workout was at Golds gym today so some weights may be off.
1) Internal and external rotations- 3 sets of 20.
2) side laterals-(20lbsx20,30lbsx20) 60lbsx15,70lbsx12,75lbsx8 drop set 30lbsx30
3) smith machine overhead press-(95lbsx20) 145lbsx15,195lbsx15,225lbsx8,225lbsx8 drop set 145lbsx15
4) seated db front raises-(20lbsx20) 30lbsx15,40lbsx12,45lbsx8 drop set 20lbsx15
5) cable rear laterals-30lbsx15,40lbsx12,45lbsx10 drop set 25lbsx15
6) barbell shrugs-(135lbsx20)315lbsx20,405lbsx15,495lbsx15 drop set 225lbsx30
Secondary chest exercise was focused on mid pec.
1) mid-line cable crossover- 30lbsx20,40lbsx15,40lbsx15
2) 35 degree smith bench press- 135lbsx20,205lbsx15,205lbsx15
Cardio- 15 mins on arc trainer. Overall great workout. Like the angle of bench press and felt it in my upper mid chest! Thank you for reading!

 

[svanimost]

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

Good week 9 , getting a lot vascular & gained around 8- 10. Win next week ? Strength is very steady !!YOU ?

 

[Carmel cowboy]

Good week 9 , getting a lot vascular & gained around 8- 10. Win next week ? Strength is very steady !!YOU ?

That's great results brother keep killing it!! Glad your cycle is going so good!

 

[Carmel cowboy]

Day 70 wake up 6:30am. Today's workout is arms and abs! Will post complete workout! Thanks you for reading!

 

[Carmel cowboy]

Day 70 workout arms and abs. Warm up was joint rotations and arc trainer 10 mins.
1) internal and external rotations- 3 sets of 20 reps
2) incline db curls-(20lbsx20) 30lbsx15,35lbsx12,40lbsx10 drop set 25lbsx15
3) barbell curls-(65lbsx20)95lbsx15,135lbsx12,145lbsx10,145lbsx8 drops set 95lbsx15
4) preacher curl-(60lbsx15)80lbsx12,85lbsx10,90lbsx8 drop set 65lbsx15
5) v bar pushdowns- (100lbsx15)180lbsx15,200lbsx15,225lbsx10,225lbsx8 drop set 170lbsx15
6) rope overhead ext- (60lbsx15)90lbsx15,100lbsx15,130lbsx10 drops set 100lbsx15
7) under hand single arm pushdown-(30lbsx15)50lbsx12,60lbsx12,60lbsx8
8) db kickback- 15lbsx15,25lbsx15,30lbsx12,35lbsx10
9) machine ab crunch- 90lbsx50,100lbsx50,110lbsx35,110lbsx25
Cardio- arc trainer 20 mins. 5 round of jump rope!
Thank you for reading!

 

[Carmel cowboy]

Day 71- wake up 8am. Today is a day off from weight and will be doing cardio. Will post my cardio workout! Thank you for reading!

 

[Carmel cowboy]

Day 71 cardio was 15 mins on arc trainer and 10 rounds of jump rope! Thank you for reading!

 

[Carmel cowboy]

Day 72- wake up 9am. Today's workout is legs and will post complete workout!

 

[RickRock]

Keep killing it brother!

 

[Carmel cowboy]

Keep killing it brother!

Will do brother!! Thanks for the support!

 

[Carmel cowboy]

Day 72 leg workout. Warm up was joint rotations and arc trainer 10 mins.
1) adduction and abduction- 3 sets of 20reps
2) prone leg curl-(70lbsx20,90lbsx20)110lbsx15,130lbsx15,150lbsx12,165lbsx10
3) stiff leg deadlift-(95lbsx20)145lbsx15,195lbsx15,245lbsx8
4) standing single leg curl-(60lbsx15)90lbsx15,110lbsx12,120lbsx10,
5) leg extension-6 sets of 50 reps with 115lbs,130lbs and 150lbs.
6) machine leg press- 185lbsx30,210lbsx30,250lbsx30,260lbsx30,275lbsx25
Knee started to get irritated on 3rd set of leg press. No hack squats or back squats.
Cardio- 10 rounds of jump rope 45sec on 30 sec break. Thank you for reading!

 

[Carmel cowboy]

Day 73 wake up 5:30am. Today is chest and abs! Focus will be the standard 8-12 reps. Will post complete workout once finished! Thank you for reading.

 

[Carmel cowboy]

Day 73 chest and ab workout. Warm up was joint rotations and arc trainer 10 mins.
1) internal and external rotation- 3 sets of 20 reps
2) incline cable flyes- 20lbx20,35lbsx15,40lbsx12,50lbsx8
3) hammer strength incline press-50lbsx15, 90lbsx15, 180lbsx15,200lbsx15,220lbsx12.
4) flat db press-50lbsx20,70lbsx20,85lbsx15,90lbsx12,100lbsx12
5) dip machine-50lbsx20,100lbsx15,150lbsx15,200lbsx12
6) high to low cable- 30lbsx15,40lbsx15,50lbsx12,50lbsx12
7)ab superset- ab crunch-bwx50,10lbsx50,20lbsx30,20lbsx30
Decline Russian twist-10lbsx15,10lbsx15,10lbsx15,10lbsx15
Cardio- jump rope 15 rounds 30 sec on 30 off.
Overall great workout!! Will do more isolation exercises on Thursday. Thank you for reading!

 

[Carmel cowboy]

Day 74- wake up 5:30am. Today workout is back and calves. Again rep range for this week is 8-12! Thanks for reading

 

[Carmel cowboy]

Day 74 back and calves workout. Warm up was joint rotations and arc trainer 10 mins.
1) wide neutral grip lat pulldown- (100lbsx20,120lbsx20)200lbsx15,240lbsx12,250lbsx10,250lbsx8
2) hammer row machine-(90lbsx20)180lbsx15,270lbsx10,320lbsx8,320lbsx8
3) close grip pulldowns-(100lbsx20)150lbsx15,200lbsx12,220lbsx8,220lbsx6
4) chin ups- bwx12,bwx10,bwx10,
5)cable pullovers- 100lbsx15,130lbsx12,140lbsx8,150lbsx6
6) rack pulls-(went light lower back was tight)135lbsx20, 225lbsx20,225lbsx20,225lbsx20
7) standing calf raise-(120lbsx20)200lbsx15,220lbsx15,240lbsx10,250lbsx10
8) seated calf raise- 3 sets at 90lbsx15reps!
Cardio- arc trainer 25mins.
Thank you for reading!

 

[Carmel cowboy]

Day 75 wake up 6:30am. Today is a day off no cardio now weights!

 

[Carmel cowboy]

Day 76- wake up 5:30am. Today's workout is shoulders, secondary chest and abs. Focus for this week is basic hypertrophy rep range of 8-12 reps. Will post complete workout. Will be posting updates pic, skin fold measurements, weight and mirror assessment on sat. Thank you for reading!

 

[BigBusiness]

Hey brother great job on the log. I'm reading through, haven't finished yet but your doing awesome. Keep up the good work

Sent from my SM-G930V using Tapatalk

 

[Carmel cowboy]

Hey brother great job on the log. I'm reading through, haven't finished yet but your doing awesome. Keep up the good work

Sent from my SM-G930V using Tapatalk

Welcome back brother!!! How's the fam? Thanks for the support!!!

 

[Carmel cowboy]

Day 77 shoulder secondary chest and ab workout. Warm up was joint roatations and arc trainer 10 mins.
1) Internal and external rotation- 3 sets of 20
2) db side laterals- (25lbsx20,40lbsx20) 60lbsx15, 65lbsx15,70lbsx12,75lbsx8
3) smith machine overhead press-(95lbsx20)195lbsx15,215lbsx12,235lbsx8,235lbsx6
4) cable rear laterals-(20lbsx20)40lbsx15,50lbsx12,60lbsx8,60lbsx6
5) rev pec deck-(90lbsx15)110lbsx12,130lbsx10,140lbsx8,140lbsx6
6) barbell shrugs-(135lbsx20)405lbsx15,495lbsx10,515lbsx8,515lbsx8
Secondary chest
7) low to high cable crossover-30lbs for 4 sets of 20. Rest time was 20 secs between sets.
8) close grip db bench press- 50lbs for 4 sets of 15 reps.
9) weighted ab crunch machine-100lbsx50,120lbsx40,130lbsx20,130lbsx15 rest time was 30 sec between sets.
Cardio- arc trainer 15 mins. Bike 20 mins.
Overall great workout!!! Strength is still improving but still trying to stay within that safe range for my tendons!