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Carmel Cowboy Transformation Log

Day 35 wake up 5:30am 2 scoops of aminos in 16oz of water. Today is a low day and will be at 75grams of carbs.
Today is back and calves for my workout and will be doing 3 sets of 10 reps. Cardio will be low intensity steady state for 30 mins. Going to give my knee a little break today cause I have legs tomorrow. Everything is going good with workout and meals. Will be getting body fat done on sat morning so excited to see what kind of progress I made since last test. Will be starting DAA today to help with my natural test production. Will be posting how I feel on that. I will also be getting blood work done within the next few weeks to see if my natural test production is heading in the right direction and will post results.
Meal 1- 1.5 protein pancakes
5 egg whites
3 oz of turkey
1/4 cup of blueberries
Meal 2- 2 scoops of whey
16oz water
Meal 3- 6oz of steak
1/2 cup of rice
Will post rest of meals.
 
svanimost said:
Damn, I think wer're planning the same run. When do you plan to start???
Click to expand...

I haven't decided yet! I was originally planning to start mid may but have shifted my focus to how my body is recovering. When I get blood work done in the next few weeks I will have a better understanding and will plan from then.
 
Carmel cowboy said:
Day 35 wake up 5:30am 2 scoops of aminos in 16oz of water. Today is a low day and will be at 75grams of carbs.
Today is back and calves for my workout and will be doing 3 sets of 10 reps. Cardio will be low intensity steady state for 30 mins. Going to give my knee a little break today cause I have legs tomorrow. Everything is going good with workout and meals. Will be getting body fat done on sat morning so excited to see what kind of progress I made since last test. Will be starting DAA today to help with my natural test production. Will be posting how I feel on that. I will also be getting blood work done within the next few weeks to see if my natural test production is heading in the right direction and will post results.
Meal 1- 1.5 protein pancakes
5 egg whites
3 oz of turkey
1/4 cup of blueberries
Meal 2- 2 scoops of whey
16oz water
Meal 3- 6oz of steak
1/2 cup of rice
Will post rest of meals.
Click to expand...

Looks like you are still killing it bro! Interested to see how your body fat has progressed as you look considerably leaner in your photos.
 
ironlifter36 said:
Looks like you are still killing it bro! Interested to see how your body fat has progressed as you look considerably leaner in your photos.
Click to expand...

Thanks man! Yeah I am interested in seeing where my body fat is as well! Was suppose to get it done about a week ago but my friend's schedule was crazy!!
 
Meal 4- 2 scoops of whey
16oz of water
Meal 5- 6oz of chicken
1/2 cup rice
Meal 6- 6oz of chicken
1/2 cup of broccoli
Meal 7- 6 egg whites
3oz of turkey
Mushrooms, onions, peppers
 
Back workout-
1) pull overs- 3 sets of 10 reps with 80lbs
2) Icarian row machine- (I just count the plates I put on) 45lbsx15reps,135lbsx10reps,160lbsx10reps
3) lat pulldowns- 160lbs for 3 sets of 10 reps
4) uni lateral hammer row- 90lbs 3 sets of 10reps
5) low cable seated row- 120lbs 3 sets of 10
6) seated calf raise-50lbsx20reps,100lbsx15reps,100lbsx12reps
Superset with hack squat calf raise-135lbsx20reps,225lbsx15reps,275lbsx12reps
cardio was bike 30 mins!
so the plan is over the next 3 weeks to increase intensity and by 3rd week using a weight that I am hitting failure by 10 reps
 
Nice , I haven't done pull overs in ages! I'm back, bis tomorrow. Just changed the routine , that time of month !!
Looking good man,!!! Do we have a day that we post half mark pics?? ( Im having trouble posting pics) Does the jpeg need to be a certain size??
 
Bro I am terrible at posting pics! I believe the half way point is the 15th right? I am not sure that we have to post a half way pic.
 
Day 36- wake up 6:30am 2 scoops of aminos in 16oz of water. Today is leg workout and will post my workout! The plan for this week is 3 sets of 10reps.
Nutrition- low day 75 grams of carbs.
Meal 1-1/4 cup of oatmeal
1/4 cup of blueberries
6 egg whites
3 oz of turkey
Meal 2- 2 scoops of whey
16oz of water
Meal 3- 6oz of turkey breast
1/2 cup rice
1 serving approx 34 unsalted peanuts
Meal 4- 2 scoops of whey
16oz of water
Will post the rest of my meals. I think I have written this in earlier post but just to make sure meal 3 is my preworkout meal and meal 4 is my post workout shake. Meal 5 is within a hour after having post workout shake.
 
Leg workout- light today and 3 sets of 10 reps. Have been getting some tightness in my knee and I know it's from all the sprints. Warm up was usual joint rotations then bike 10 mins.
1)abduction- 3 sets of 20 reps
2) adduction- 3 sets of 20 reps
3) prone leg curl- (65lbsx20,80lbsx20reps) 110lbs for 3 sets of 10
4) seated leg curl- (90lbsx20reps)130lbs 3 sets of 10 reps
5) standing single leg curl-40lbs for 3 sets of 10 reps
6) db front squats-50lbs for 3 sets of 10
7) leg extension- 85lbs for 5 sets of 30
8) back squat- 135lbsx10reps, 185lbsx10reps, 185lbsx10reps
Cardio- bike steady state 20 mins. Then 5 sprints level 4, 30 sec sprints with 1 min break, rpm170+ during sprint.
 
Carmel cowboy said:
Bro I am terrible at posting pics! I believe the half way point is the 15th right? I am not sure that we have to post a half way pic.
Click to expand...
Not required but it's always great to see some gainzzzzzzz!!

PHARMACOM BOARD REP
PM for any questions
BigB15 for 15% off all orders
 
Carmel cowboy said:
Leg workout- light today and 3 sets of 10 reps. Have been getting some tightness in my knee and I know it's from all the sprints. Warm up was usual joint rotations then bike 10 mins.
1)abduction- 3 sets of 20 reps
2) adduction- 3 sets of 20 reps
3) prone leg curl- (65lbsx20,80lbsx20reps) 110lbs for 3 sets of 10
4) seated leg curl- (90lbsx20reps)130lbs 3 sets of 10 reps
5) standing single leg curl-40lbs for 3 sets of 10 reps
6) db front squats-50lbs for 3 sets of 10
7) leg extension- 85lbs for 5 sets of 30
8) back squat- 135lbsx10reps, 185lbsx10reps, 185lbsx10reps
Cardio- bike steady state 20 mins. Then 5 sprints level 4, 30 sec sprints with 1 min break, rpm170+ during sprint.
Click to expand...
Nice workout bro!! Keep up the great work

PHARMACOM BOARD REP
PM for any questions
BigB15 for 15% off all orders
 
Meal 5- 6oz turkey breast
1/2 cup of rice
1/2 cup broccoli
Meal 6- 6oz chicken breast
1/2 cup broccoli
3 spears of asparagus
Meal 7- 6 egg whites
3 oz turkey
 
Day 37-wake up 5:30am. Today is shoulders and abs at the gym and going light 3 sets of 10 reps.
Nutrition- today is a high day and will be getting 145 grams of carbs.
 
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