Day 98 wake up 5:30am. Today's workout is arms and calves. Will post workout!
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CC's Next Level Log
- Thread starter Carmel cowboy
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Day 98 arm and calf workout. Warm up was joint rotations and arc trainer for 10 mins
1) internal and external rotations-3 sets of 20 reps
2) v bar pushdowns- (100lbsx20,130lbsx20) 180lbsx15,200lbax15,225lbsx10,225lbsx10
3) machine tricep extensions-(60lbsx15)85lbsx15,100lbsx12,110lbsx10
4) straight bar curls- stayed light bicep little sore. 3 sets with 95lbs for 15 reps
5) db curls - stayed light - 3 sets 15 reps 30lb
6) single arm push downs-3 sets 50lbs, 15 reps
7) standing calf raises-200lbs 20 reps, 220lbs 15 reps, 240 15 reps, 260 15 reps
8) seated calf raise-90lbs 20 reps, 135lbs 20 reps, 225lbs 20 reps
1) internal and external rotations-3 sets of 20 reps
2) v bar pushdowns- (100lbsx20,130lbsx20) 180lbsx15,200lbax15,225lbsx10,225lbsx10
3) machine tricep extensions-(60lbsx15)85lbsx15,100lbsx12,110lbsx10
4) straight bar curls- stayed light bicep little sore. 3 sets with 95lbs for 15 reps
5) db curls - stayed light - 3 sets 15 reps 30lb
6) single arm push downs-3 sets 50lbs, 15 reps
7) standing calf raises-200lbs 20 reps, 220lbs 15 reps, 240 15 reps, 260 15 reps
8) seated calf raise-90lbs 20 reps, 135lbs 20 reps, 225lbs 20 reps
Day 99 was off completely! Had a rough week my grandmother passing away so schedule has been a little off!
Day 100 leg workout- warm up was joint rotations and arc trainer for 10 mins.
1) adduction and abductions- 30lbs for 4 sets of 20 reps
2) seated leg curl-(90lbsx20,110lbsx15) 125lbsx15, 140lbsx12, 150lbsx8
3) standing single leg curl- (60lbsx20,70lbsx20)90lbsx15,100lbsx15,110lbsx15, 120lbsx10
4) machine leg press- (100lbsx20) 230lbsx25,250lbsx25, 260lbsx20
5) smith squats- (135lbsx20) 225lbsx15 for 3 sets
6) leg extension-(90lbsx30) 120lbsx30,140lbsx30,150lbsx30,150lbsx25
Cardio- arc trainer 30 mins. Thank you for reading!
1) adduction and abductions- 30lbs for 4 sets of 20 reps
2) seated leg curl-(90lbsx20,110lbsx15) 125lbsx15, 140lbsx12, 150lbsx8
3) standing single leg curl- (60lbsx20,70lbsx20)90lbsx15,100lbsx15,110lbsx15, 120lbsx10
4) machine leg press- (100lbsx20) 230lbsx25,250lbsx25, 260lbsx20
5) smith squats- (135lbsx20) 225lbsx15 for 3 sets
6) leg extension-(90lbsx30) 120lbsx30,140lbsx30,150lbsx30,150lbsx25
Cardio- arc trainer 30 mins. Thank you for reading!
Day 101 wake up 6:30am workout chest and abs.
RedMorkai
Active member
My condolences. You're still kicking ass regardless.
Thank you brother!! Still killing it!
Thank you!
Day 101 chest workout warm up was joint rotations and arc trainer for 10 mins
1) internal and external rotations- 3 sets of 20 reps
2) incline hammer machine-(100lbsx20,150lbsx20) 200lbsx15, 220lbsx12,240lbsx12
3) flat db press-(50lbsx15)70lbsx15,80lbsx15,90lbsx12,100lbsx12
4) high to low cable crossovers-50lbsx20,60lbsx16,70lbsx15
5) close grip decline barbell press- 95lbsx20, 185lbsx15,225lbsx12,225lbsx12
6) incline db flyes-30lbsx20,40lbsx15,50lbsx15
7) ab crunch- 5 sets of 50 reps
Cardio- arc trainer 20 mins
1) internal and external rotations- 3 sets of 20 reps
2) incline hammer machine-(100lbsx20,150lbsx20) 200lbsx15, 220lbsx12,240lbsx12
3) flat db press-(50lbsx15)70lbsx15,80lbsx15,90lbsx12,100lbsx12
4) high to low cable crossovers-50lbsx20,60lbsx16,70lbsx15
5) close grip decline barbell press- 95lbsx20, 185lbsx15,225lbsx12,225lbsx12
6) incline db flyes-30lbsx20,40lbsx15,50lbsx15
7) ab crunch- 5 sets of 50 reps
Cardio- arc trainer 20 mins
Day 102 wake up 6:30am. Today's workout is back and calves.
1) row machine-(100lbsx20,120lbsx20) 180lbsx15,200lbsx12,220lbsx10
2) bent over row- (135lbsx15)225lbsx15,275lbsx12,315lbsx8,315lbsx6
3) neutral grip lat pulldowns- (100lbsx20) 180lbsx15,200lbsx12,240lbsx8,260lbsx6
4) hammer strength row-135lbsx20,225lbsx12,315lbsx10,315lbsx8
5) chin ups- bwx12,bwx10,bwx6
6) standing calf raise- 160lbsx20,200lbsx15,240lbsx12,260lbsx10
Cardio- jump rope 12 rounds at 1 min on 30 sec off.
Thank you for reading!
1) row machine-(100lbsx20,120lbsx20) 180lbsx15,200lbsx12,220lbsx10
2) bent over row- (135lbsx15)225lbsx15,275lbsx12,315lbsx8,315lbsx6
3) neutral grip lat pulldowns- (100lbsx20) 180lbsx15,200lbsx12,240lbsx8,260lbsx6
4) hammer strength row-135lbsx20,225lbsx12,315lbsx10,315lbsx8
5) chin ups- bwx12,bwx10,bwx6
6) standing calf raise- 160lbsx20,200lbsx15,240lbsx12,260lbsx10
Cardio- jump rope 12 rounds at 1 min on 30 sec off.
Thank you for reading!
Day 103 wake up 6:30am. Today workout is a light leg workout to get an extra day in for quads mostly. Will post workout! Thank you for reading!
medeiros13
Member
I'm sorry for your loss CC. Hope everything normalizes for you and yours soon.
Thanks brother!
Day 103 leg workout. Warm up was joint rotations and arc trainer for 10 mins.
1) adduction and abduction- 3 sets of 20 reps
2) leg extensions- 5 sets of 25 reps with 100lbs
3) leg press- 4 sets of 25 reps with 495lbs
4) machine leg press- 4 sets of 30 reps with 200lbs
5) prone leg curl- 3 sets of 15 reps with 120lbs
Cardio- bike for 30 mins.
Today workout was my second leg workout and focused mostly on quads with light weight to not irritate my knee. Sunday leg workouts always start with hamstrings! Thanks for reading!
1) adduction and abduction- 3 sets of 20 reps
2) leg extensions- 5 sets of 25 reps with 100lbs
3) leg press- 4 sets of 25 reps with 495lbs
4) machine leg press- 4 sets of 30 reps with 200lbs
5) prone leg curl- 3 sets of 15 reps with 120lbs
Cardio- bike for 30 mins.
Today workout was my second leg workout and focused mostly on quads with light weight to not irritate my knee. Sunday leg workouts always start with hamstrings! Thanks for reading!
I am certain that it's helping your front squat or any big compound movement for the lower body. I use the adduction and abduction as a stabilizing exercise and go light. I use between 30-50lbs for 20 reps.
Thank you brother!
Day 104 wake up 5:30am. Today workout is shoulders and calves. Will post workout! Thank you for reading.
Sorry for your loss CC. Your still killing it though.
