Day 89 wake up 6:30am. Workout today is secondary quad workout and cardio. Thank you for reading
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CC's Next Level Log
- Thread starter Carmel cowboy
- Start date
Day 90 wake 5:30am. Today's workout is shoulders and abs! Focus this week is YOYO sets. Will post complete workout. Thank you for reading!
Day 90 shoulder and ab workout. Warm up was joint rotations and arc trainer 10 mins.
1) internal external rotations- 3 sets of 20 reps
2) smith overhead press- (95lbsx20,135lbsx20)195lbsx12 ds 145lbsx15,245lbsx8 ds 145lbsx12,255lbsx6 ds 145lbsx12
3) standing db side laterals-(25lbsx20)50lbs15 ds 30lbsx15, 65lbsx10 ds 30lbsx15, 70lbsx8 ds 30lbsx15
4) rev peck deck-(70lbsx20)120lbsx12 ds 90lbsx15 130lbsx10 ds 90lbsx15, 140lbsx8 ds 90lbsx15
5) db overhead press- no YOYO sets just wanted to get a unilateral pressing movement in. 40lbsx20,50lbsx20,60lbsx15,70lbsx12
6) barbell shrugs-(225lbsx20) 405lbsx15 ds 225lbsx30,495lbsx10 ds 225lbsx15,495lbsx10 ds 225lbsx15
7) cable upright row- no YOYO sets here have to be careful as this exercise cause some impingement for me. Rep range is just under chin.
100lbsx15,120lbsx15,130lbsx15.
8) machine crunches- 90lbsx50 reps for 4 sets.
Cardio- bike 20mins, arc trainer 20mins. Thank you for reading!
1) internal external rotations- 3 sets of 20 reps
2) smith overhead press- (95lbsx20,135lbsx20)195lbsx12 ds 145lbsx15,245lbsx8 ds 145lbsx12,255lbsx6 ds 145lbsx12
3) standing db side laterals-(25lbsx20)50lbs15 ds 30lbsx15, 65lbsx10 ds 30lbsx15, 70lbsx8 ds 30lbsx15
4) rev peck deck-(70lbsx20)120lbsx12 ds 90lbsx15 130lbsx10 ds 90lbsx15, 140lbsx8 ds 90lbsx15
5) db overhead press- no YOYO sets just wanted to get a unilateral pressing movement in. 40lbsx20,50lbsx20,60lbsx15,70lbsx12
6) barbell shrugs-(225lbsx20) 405lbsx15 ds 225lbsx30,495lbsx10 ds 225lbsx15,495lbsx10 ds 225lbsx15
7) cable upright row- no YOYO sets here have to be careful as this exercise cause some impingement for me. Rep range is just under chin.
100lbsx15,120lbsx15,130lbsx15.
8) machine crunches- 90lbsx50 reps for 4 sets.
Cardio- bike 20mins, arc trainer 20mins. Thank you for reading!
Day 91 wake up 6am. Today workout is arms and calves. Focus this week is YOYO sets. Will post workout once completed.
Day 91 arm and calf workout. Warm up was joint rotations and bike for 10 mins. Today's workout was at a different gym so weights may be different.
1) internal and external rotations- 3 sets of 20 reps
2) rope push downs- (40lbsx20,50lbsx15)80lbsx12 ds 45lbsx15, 95lbsx10 ds 50lbsx15, 110lbsx8 ds 50lbsx15
3) ez bar skull crushers- (60lbsx20)90lbsx15 ds 60lbsx15, 110lbsx12 ds 60lbsx15, 120lbsx8 ds 60lbsx15
4) single arm pushdowns- 30lbsx20,40lbsx15,50lbsx12,
5) straight bar cable curls- (50lbsx20) 80lbsx15 ds 50lbsx15,95lbsx10 ds 50lbsx15,110lbsx8 ds 50lbsx15
6) db hammer curls- (25lbsx15) 40lbsx15 ds 25lbsx15, 50lbsx12 ds 25lbsx15, 55lbsx10 ds 25lbsx15
7) preacher curl- 65lbsx15,80lbsx15,95lbsx12,110lbsx10
8) standing calf raises- 5 sets of 20 reps
Overall great arms workout! Pump was insane especially with YOYO sets with hammer curls. Thank you for reading!
1) internal and external rotations- 3 sets of 20 reps
2) rope push downs- (40lbsx20,50lbsx15)80lbsx12 ds 45lbsx15, 95lbsx10 ds 50lbsx15, 110lbsx8 ds 50lbsx15
3) ez bar skull crushers- (60lbsx20)90lbsx15 ds 60lbsx15, 110lbsx12 ds 60lbsx15, 120lbsx8 ds 60lbsx15
4) single arm pushdowns- 30lbsx20,40lbsx15,50lbsx12,
5) straight bar cable curls- (50lbsx20) 80lbsx15 ds 50lbsx15,95lbsx10 ds 50lbsx15,110lbsx8 ds 50lbsx15
6) db hammer curls- (25lbsx15) 40lbsx15 ds 25lbsx15, 50lbsx12 ds 25lbsx15, 55lbsx10 ds 25lbsx15
7) preacher curl- 65lbsx15,80lbsx15,95lbsx12,110lbsx10
8) standing calf raises- 5 sets of 20 reps
Overall great arms workout! Pump was insane especially with YOYO sets with hammer curls. Thank you for reading!
Day 92- wake up 7:30am. Today is a day off from weight and will be doing cardio!
Day 92 cardio- jump rope 10 rounds 30sec on 30sec off! 20 mins on the bike.
Day 93 wake up 8:30am. Day off from weights and cardio!
Day 94 wake up 5:30am. Today's workout is chest and abs. Will post complete workout once finished. Sunday started week 14 and couldn't be happier with the progress of this cycle so far. Have two weeks left and will be posting final picture and progress stats! Thank you for reading!
Day 94 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) hammer strength incline press- (50lbsx20,100lbsx20)150lbsx15,200lbsx12,220lbsx10
3) db flat bench press- (45lbsx15) 65lbsx15,70lbsx15,85lbsx15,90lbax12
4) close grip barbell decline press-(135lbsx15) 185lbsx15, 225lbsx15,225lbsx15 went a little heavier then usual here and chest and shoulder felt good.
5) machine dips-(50lbsx20)100lbsx15,150lbsx12,200lbsx10
6) peck deck- 100lbsx20,120lbsx15,130lbsx15,140lbsx12
7) ab crunches- 4 sets of 50 reps
8) decline Russian twist- 4 sets of 15 each side with 10lb db
Cardio- 10 rounds of jump rope 1 min on 45 sec break. Bike 15 mins. Thank you for reading
1) internal and external rotation- 3 sets of 20 reps
2) hammer strength incline press- (50lbsx20,100lbsx20)150lbsx15,200lbsx12,220lbsx10
3) db flat bench press- (45lbsx15) 65lbsx15,70lbsx15,85lbsx15,90lbax12
4) close grip barbell decline press-(135lbsx15) 185lbsx15, 225lbsx15,225lbsx15 went a little heavier then usual here and chest and shoulder felt good.
5) machine dips-(50lbsx20)100lbsx15,150lbsx12,200lbsx10
6) peck deck- 100lbsx20,120lbsx15,130lbsx15,140lbsx12
7) ab crunches- 4 sets of 50 reps
8) decline Russian twist- 4 sets of 15 each side with 10lb db
Cardio- 10 rounds of jump rope 1 min on 45 sec break. Bike 15 mins. Thank you for reading
Day 95 wake up 5:30am. Today's workout is back and calves. Will post workout once completed.
Day 95 back workout. Warm up was joint rotations and arc trainer for 10 mins.
1) neutral grip wide lat pulldowns-(100lbax20,140lnsx20) 200lbsx15,240lbax12,260lbsx8,260lbsx6
2) bent over rows-(135lbsx20,) 225lbsx15,275lbsx12,315lbsx8 lower back felt good.
3) cable pullovers- (80lbsx20)100lbsx15,120lbsx12,130lbsx8
4) overhand wide grip lat pulldown- 150lbsx15, 170lbsx12, 200lbsx10, 210lbsx8
5) rack pulls- (135lbsx20)315lbsx15,405lbsx15,495lbsx10
6) chin up- bwx15,bwx12,bwx10
7) seated calf raise- 50lbsx20,100lbsx20,150lbsx15,200lbsx12
Cardio- arc trainer 20mins. Overall great workout!
1) neutral grip wide lat pulldowns-(100lbax20,140lnsx20) 200lbsx15,240lbax12,260lbsx8,260lbsx6
2) bent over rows-(135lbsx20,) 225lbsx15,275lbsx12,315lbsx8 lower back felt good.
3) cable pullovers- (80lbsx20)100lbsx15,120lbsx12,130lbsx8
4) overhand wide grip lat pulldown- 150lbsx15, 170lbsx12, 200lbsx10, 210lbsx8
5) rack pulls- (135lbsx20)315lbsx15,405lbsx15,495lbsx10
6) chin up- bwx15,bwx12,bwx10
7) seated calf raise- 50lbsx20,100lbsx20,150lbsx15,200lbsx12
Cardio- arc trainer 20mins. Overall great workout!
Day 96 wake up 5:30am today is a light leg workout. Will post complete workout. Thank you for reading!
medeiros13
Member
Why close grip decline on day 94 CC? I know there's a reason because you plan everything out so well. Also, I do decline BB so if there's a good reason for this maybe I'll throw it into my mix!
Anytime I bench with the barbell I use a close grip to protect my shoulder. I focus on bringing my bicep towards my chest rather then the path of the bar! Hope that makes sense brother!
medeiros13
Member
It certainly does. Was hoping you'd say you felt it better doing it close grip though ��
Haha some people do! Give a try and see if you feel it better! I know for me I get the best contraction when I finish the movement with the intention of bringing my bicep to my chest. Another thing you can do to stimulate more of the lower pec is add high to low cable crossover before decline press!
Day 96 light leg workout. Warm up was joint rotations and arc trainer for 10 mins
1) adduction and abduction- 3 sets 20 reps
2) leg extensions- 5 sets of 35 reps with 110lbs
3) machine leg press- 5 sets of 30 reps with 200lbs
4) plate loaded leg press- 4 sets of 25 reps with 405lbs
5) standing single leg curl- 4 set of 15 reps with 100lbs
6) prone leg curl- 4 sets of 20 reps with 120lbs
Cardio- arc trainer 20 mins
1) adduction and abduction- 3 sets 20 reps
2) leg extensions- 5 sets of 35 reps with 110lbs
3) machine leg press- 5 sets of 30 reps with 200lbs
4) plate loaded leg press- 4 sets of 25 reps with 405lbs
5) standing single leg curl- 4 set of 15 reps with 100lbs
6) prone leg curl- 4 sets of 20 reps with 120lbs
Cardio- arc trainer 20 mins
Day 97 wake up 5:30am. Today workout is shoulders and abs. Will be doing straight sets of 8-12 reps with 45 sec break between sets. Will post workout! Thank you for reading!
Day 97 shoulder workout. Warm up was joint rotations and arc trainer for 10 mins.
1) internal and external rotations 3 sets of 20 reps
2) db side laterals- (25lbsx20,35lbsx20) 50lbsx15,60lbsx15,70lbsx12,30lbsx30
3) smith overhead press- (95lbsx20) 145lbsx15,195lbsx12,215lbsx8, 145lbsx20
4) db rear laterals- (30lbax20)40lbsx15,45lbsx15,55lbsx12, 60lbsx8
5) barbell shrugs- 225lbsx20,315lbsx20,405lbsx15,495lbsx12
6) db overhead press- 50lbsx15,60lbsx15,70lbsx15,80lbsx12
7) ab crunch- bodyweight for 5 sets of 50 reps.
Cardio- arc trainer 20 mins, bike 20 mins. Thank you for reading!
1) internal and external rotations 3 sets of 20 reps
2) db side laterals- (25lbsx20,35lbsx20) 50lbsx15,60lbsx15,70lbsx12,30lbsx30
3) smith overhead press- (95lbsx20) 145lbsx15,195lbsx12,215lbsx8, 145lbsx20
4) db rear laterals- (30lbax20)40lbsx15,45lbsx15,55lbsx12, 60lbsx8
5) barbell shrugs- 225lbsx20,315lbsx20,405lbsx15,495lbsx12
6) db overhead press- 50lbsx15,60lbsx15,70lbsx15,80lbsx12
7) ab crunch- bodyweight for 5 sets of 50 reps.
Cardio- arc trainer 20 mins, bike 20 mins. Thank you for reading!
