Carmel Cowboy Transformation Log

[Carmel cowboy]

Warmed up on arc trainer for 10 mins. I decided I would do a combo of HIIT and steady state today. Did a little stretching and did 6 sprints on arc trainer 30 sec on and 1 min rest, spm 180+ during sprints. Treadmill 15 mins. Knee felt pretty good once I got moving and warmed up. Only did 6 sprints to not irritate my knee by overdoing it! Meals so far have been;
Meal 1- 6 egg whites
1/2 cup of oatmeal
1/4 cup of blueberries
Meal 2- 2 scoops of whey
16oz of water
Meal 3- 6oz of chicken breast
1 cup of rice
Onions, green peppers, red peppers

 

[Carmel cowboy]

Meal 4- 6oz chicken breast
1/2 cup of rice
2 tbsp of salsa
Meal 5- 2 scoops of whey
16oz of almond milk
1 tbsp of peanut butter
Meal 6- 6 egg whites
3 oz of turkey
Mushrooms,red peppers and onion
Next week will start another training protocol. Going to do 3 work sets of 10 reps. Last week was a heavy week for most exercises and that was my third week of going heavy with 1 deload week after the 2nd heavy week. Going to stick with 3 sets of 10 reps over the next 3 weeks as long as everything is going good. Week 1 of 3 will be low intensity and progressively go up in intensity each week to hitting failure for 3 sets for 1 exercise per muscle group on week 3.

 

[44YOGearHead]

Would you say most of the unwanted sides from drol are bp related?

Bro, to be honest I don't notice any sides, nor do I care. I just want the gains from it and suck it up and lift on. Nobody reaches or surpasses their goals by staying comfy. Might sound fucked up, but if you're not willing to endure some discomfort why try to be huge? Soreness, aches, spasms, pain... all part of the journey.


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[Carmel cowboy]

Bro, to be honest I don't notice any sides, nor do I care. I just want the gains from it and suck it up and lift on. Nobody reaches or surpasses their goals by staying comfy. Might sound fucked up, but if you're not willing to endure some discomfort why try to be huge? Soreness, aches, spasms, pain... all part of the journey.


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Hahahahaha That's why I like reading your post, you say what's on your mind!! I don't have a problem with soreness, aches, spasms or pain!! My concern isn't about the physicality of getting gains as I have been doing that my whole adult life in one form or another, it's about getting the max benefit without causing internal problems.

 

[Carmel cowboy]

I like it, without extreme input there won't be extreme results. However there is always a better way to do things and to minimize the negative. If you want greatness though, sacrifice is required. Look at Ronnies hips and back, but he's the GOAT imho of bodybuilding.


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I agree with you!!

 

[44YOGearHead]

I dunno bro's I'm a bit of a mental fuck fest as far as common sense. I've endured a lot of hardships and toughness both physical and mental have always allowed me to land on my feet somehow. I was talking to NY and showed him a pic and said this is what I want to look like in two years. I can do it and do it well, this I know. I'm growing more each day I see the results. He said something unexpected 'You're already near there lol'. I never see it, we never realize what we look like and are dependent on others to provide accurate feedback as to our physique. I know I'm a big guy, I just can't see it myself and that's why I'm willing to push myself in the gym the way I do. I have my visual goal... the guys an IFBB pro and I'm gonna get there in one year and better it within the allotted two. My training lasts roughly two hours and I'm adding exercises to certain days to reach my goals. My routine wears me out now, but without a bit of struggle there can't be progress... the struggle is where the tire meets the road. Think of me as a Lamborghini with an 8" lift kit powering over shit.

 

[Carmel cowboy]

I dunno bro's I'm a bit of a mental fuck fest as far as common sense. I've endured a lot of hardships and toughness both physical and mental have always allowed me to land on my feet somehow. I was talking to NY and showed him a pic and said this is what I want to look like in two years. I can do it and do it well, this I know. I'm growing more each day I see the results. He said something unexpected 'You're already near there lol'. I never see it, we never realize what we look like and are dependent on others to provide accurate feedback as to our physique. I know I'm a big guy, I just can't see it myself and that's why I'm willing to push myself in the gym the way I do. I have my visual goal... the guys an IFBB pro and I'm gonna get there in one year and better it within the allotted two. My training lasts roughly two hours and I'm adding exercises to certain days to reach my goals. My routine wears me out now, but without a bit of struggle there can't be progress... the struggle is where the tire meets the road. Think of me as a Lamborghini with an 8" lift kit powering over shit.

I believe God has given each of us a special gift!!! There is no one in this world that can offer your gift like you can!!! I hope you attain your goal and I believe you will!

 

[Carmel cowboy]

Day 34 wake up 6:30am. 2 scoops of aminos in 16oz water. Today is a high day and like I wrote in previous post workout will be 3 sets of 10 reps! Will post complete workout and nutrition. Thank you to everyone who reads my post and offer their feedback.

 

[Carmel cowboy]

Meal 1- 6 egg whites
3 oz turkey
3/4 cup of grits (little switch to breakfast carb source)
Meal 2- 2 scoops of whey
16oz of almond milk
Meal 3- 6oz of steak
1 cup of rice
Meal 4- 2 scoops of whey
16oz of water
Will post other meals after the day is complete.

 

[Carmel cowboy]

Workout today was chest and abs! Decided to go back to one body part a day and alternate calves and abs eod.
Warm as usual- joint rotations 10 mins on the bike.
1) Incline db press-(30lbsx20,40x20)60lbsx15reps,75lbsx12reps,80lbsx10reps,80lbsx10reps stayed at 80 cause chest and front felt tight and I am mindful of that area with previous injuries.
2) flat db press-(50lbsx20reps) 60lbsx15reps,70lbsx15reps,70lbsx12reps
3) decline db press-(50lbsx20rep) 60lbs for 12 reps for 3 sets since I scaled back the weight I thought I would increase the volume a little and did another pressing exercise for incline and flat
4) hammer strength unilateral incline press- 135lbsx12 reps for 3 sets
5) nautilus plate loaded unilateral chest press- 135lbs for 3 sets of 15
6) high to low cable crossovers- 30lbsx20 reps,40lbsx15reps,40lbsx15reps
Supset with most muscular pose for 30 secs.
7)ab crunch bench superset with leg raise body weight 30 reps each for 3 sets.
Cardio- decided to split my cardio up and start with 20mins on eliptical then 5 bike sprints, 30sec sprint 1 min rest, level 6, rpm 160+.

 

[Carmel cowboy]

Meal 5- 2 oz of steak, 5oz turkey burger
1/2 cup white rice
Meal 6- 6oz turkey burger
1/2 cup white rice
Meal 7- 6 egg whites
3oz turkey
Onions, mushroom, peppers.

 

[Carmel cowboy]

Do you do aminos every morning? Is that the only time you do them?

Oh yeah!! When I was in college I realized that when I read certain literature the message that repeated itself was on purpose!! I take 15 grams of leucine a day! I take my BCAA when I think the chance of wasting muscle is the highest. First thing in the morning, during the end of a workout and cardio after!!! Check this out https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4700774/#!po=0.714286

 

[svanimost]

Oh yeah!! When I was in college I realized that when I read certain literature the message that repeated itself was on purpose!! I take 15 grams of leucine a day! I take my BCAA when I think the chance of wasting muscle is the highest. First thing in the morning, during the end of a workout and cardio after!!! Check this out https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4700774/#!po=0.714286

I do the exact same , with the protein shakes , I'm basically taking them all day. I have even supplement 5g arginine before bed too!!

 

[Carmel cowboy]

I do the exact same , with the protein shakes , I'm basically taking them all day. I have even supplement 5g arginine before bed too!!

Good for you!! I think people underestimate the effectiveness of BCAA's! When do you plan to start your next cycle and have you decided on a kickstart?

 

[Carmel cowboy]

I do the exact same , with the protein shakes , I'm basically taking them all day. I have even supplement 5g arginine before bed too!!

You may know this but most of your nutrients should come from food not shakes! I take BCAA's

 

[svanimost]

You may know this but most of your nutrients should come from food not shakes! I take BCAA's

Yeah, today was hard though getting in all those cals, without carbs and low fat. Every two hrs is tough so put the shakes in place of was the easiest, but not proper. On kick, still researching. Leaning towards tbol, with Eq instead of Deca . Not sure but have until May to start. You decide???

 

[Carmel cowboy]

I am still researching more about drol and handling the sides. So far for here is what I have and I may never experience any of these sides but like to have a plan.
1) appetite suppression- take at night, run EQ with it.
2) blood pressure spike- cycle assist, apple cider vinegar, dhea.
3) liver-cycle assist and tudca before during and after 4 weeks.
Definetly going to start at 25mg if I do use drol and assess from there. Definetly going to run GW as well.

 

[svanimost]

I am still researching more about drol and handling the sides. So far for here is what I have and I may never experience any of these sides but like to have a plan.
1) appetite suppression- take at night, run EQ with it.
2) blood pressure spike- cycle assist, apple cider vinegar, dhea.
3) liver-cycle assist and tudca before during and after 4 weeks.
Definetly going to start at 25mg if I do use drol and assess from there. Definetly going to run GW as well.

Damn, I think wer're planning the same run. When do you plan to start???

 

[NarcissisticMach]

Oh yeah!! When I was in college I realized that when I read certain literature the message that repeated itself was on purpose!! I take 15 grams of leucine a day! I take my BCAA when I think the chance of wasting muscle is the highest. First thing in the morning, during the end of a workout and cardio after!!! Check this out https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4700774/#!po=0.714286

What brand of BCAAs do you use?

 

[RickRock]

I do the exact same , with the protein shakes , I'm basically taking them all day. I have even supplement 5g arginine before bed too!!

You denfitely shouldn't be taking protein shakes all day. The majority of your protein content should come from whole foods