How do you like sprints on the elliptical?
Carmel Cowboy Transformation Log
- Thread starter Carmel cowboy
- Start date
How do you like sprints on the elliptical?
I like that they are low impact and don't bother my knee too much. Sometimes the slow down from the moment of sprinting can irritate my knee but overall it was good! I think my favorite is the bike and I think it's the most taxing! What's your opinion?
I love using the elliptical for everything because my knees don't take repetitive impact well. Probably has to do with years of skateboarding and jumping down rails/stair sets haha. The only thing is I probably look super goofy when I'm going all out on an elliptical lol.
I am sure people are looking at you and saying damn that dude is putting in work!! Focus on you bro!! There is nothing you can do about what someone else thinks!!!
Thanks bro! I know I can attain it!!
Day 38 nutrition-
Meal 1- 6 egg whites
3 oz of turkey
1/2 cup oatmeal
1/4 cup of blueberries
Meal 2- 2 scoops of whey
16oz almond milk
Meal 3-(pre workout) 6oz of steak
1 cup of rice
Mushrooms and onions
Meal 4- (post workout) 2 scoops of whey
16oz of water
Meal 5- 6oz chicken
1 cup of rice
Meal 6- 6oz of chicken
1/2 cup of rice
Meal 7- 6 egg whites
3oz of turkey
Mushrooms and onions
Tomorrow will post 6 week progress pic.
Meal 1- 6 egg whites
3 oz of turkey
1/2 cup oatmeal
1/4 cup of blueberries
Meal 2- 2 scoops of whey
16oz almond milk
Meal 3-(pre workout) 6oz of steak
1 cup of rice
Mushrooms and onions
Meal 4- (post workout) 2 scoops of whey
16oz of water
Meal 5- 6oz chicken
1 cup of rice
Meal 6- 6oz of chicken
1/2 cup of rice
Meal 7- 6 egg whites
3oz of turkey
Mushrooms and onions
Tomorrow will post 6 week progress pic.
Day 39- wake up 6:30am did body fat this morning. Here are my stats at the 6 week mark.
Height- 5'10
Weight- 215.6 over the last 2 weeks been averaging 1.1lbs loss per week
Body fat- 9.86%
Here is my 7 site mm
Tricep-6.5
Chest-3.5
Midaxillary-9
Subscapula-12
Suprailiac-9
Abdomen-12.5
Quad-5
Lean body mass- 194.34
Fat mass- 21.26
Workout today is arms and calves. Will post workout and pic for 6 week mark
Nutrition- low day 75 grams of carbs
Height- 5'10
Weight- 215.6 over the last 2 weeks been averaging 1.1lbs loss per week
Body fat- 9.86%
Here is my 7 site mm
Tricep-6.5
Chest-3.5
Midaxillary-9
Subscapula-12
Suprailiac-9
Abdomen-12.5
Quad-5
Lean body mass- 194.34
Fat mass- 21.26
Workout today is arms and calves. Will post workout and pic for 6 week mark
Nutrition- low day 75 grams of carbs
3/11/17 weight 215.6lbs
Thank you!! I appreciate the support!!
Day 39 nutrition low day 75 grams of carbs
Meal 1- 6egg whites
3oz of turkey
1/4 cup of oatmeal
1/4 cup of blueberries
Meal 2- 2 scoops of whey
16oz water
Meal 4- 6oz of chicken
1/2 cup brown rice
4 spears of asparagus
Will update after all my meals are complete. Workout arms and calves
1) external rotation 3 sets of 20 reps
2) face pulls- 3 sets of 20 reps
For arms did supersets cause time was limited
3) v- bar pushdowns- 3 sets of 10reps
Super set
Barbell curls- 3 sets of 10reps
4) incline skull crushers-3 sets of 10 reps
super set
Incline db curl- 3 sets of 10reps
5) rope overhead ext- 3 sets of 10 reps
super set
Db hammer curls- 3 sets of 10reps
6) close grip bench press-3 sets of 10reps
Super set
Preacher curl 3 sets of 10 reps
Meal 1- 6egg whites
3oz of turkey
1/4 cup of oatmeal
1/4 cup of blueberries
Meal 2- 2 scoops of whey
16oz water
Meal 4- 6oz of chicken
1/2 cup brown rice
4 spears of asparagus
Will update after all my meals are complete. Workout arms and calves
1) external rotation 3 sets of 20 reps
2) face pulls- 3 sets of 20 reps
For arms did supersets cause time was limited
3) v- bar pushdowns- 3 sets of 10reps
Super set
Barbell curls- 3 sets of 10reps
4) incline skull crushers-3 sets of 10 reps
super set
Incline db curl- 3 sets of 10reps
5) rope overhead ext- 3 sets of 10 reps
super set
Db hammer curls- 3 sets of 10reps
6) close grip bench press-3 sets of 10reps
Super set
Preacher curl 3 sets of 10 reps
Arms are looking huuuuuge bro
BigBusiness
Active member
Definitely see some changes bro!! Starting to see some nice vascularity going on. Killin it bro keep up the great work!!
PHARMACOM BOARD REP
PM for any questions
BigB15 for 15% off all orders
Thanks brother! Thank you for the support!!
Thank you I appreciate the support!! Think I will be closer to 205lbs to be at 5% if I have enough time!
Day 40 wake up 6:30am. Workout today is hamstrings quads and abs.
Nutrition- low day 75 grams of carbs
Meal 1- 6 egg whites
3oz turkey
Mushrooms
Meal 2- 2 scoops of whey
16oz of water
Meal 3- 6oz chicken
1/2 cup brown rice
Will update the rest of meals and workout
Nutrition- low day 75 grams of carbs
Meal 1- 6 egg whites
3oz turkey
Mushrooms
Meal 2- 2 scoops of whey
16oz of water
Meal 3- 6oz chicken
1/2 cup brown rice
Will update the rest of meals and workout
Day 41- wake up 6:30am. Today is chest and abs for a workout. I am going to make some small changes to my nutrition plan to reach my goal of 5% body fat by the end of transformation contest. My plan is to add another low day to my carb cycle schedule. So I will be doing 3 low days and 2 high days. This will give me at least 3 days at a deficit. Will post my meals for the day and my workout.
Today is another low day 75 grams of carbs
Meal 1- 6 egg whites
3 oz turkey
1/4 cup of oatmeal
Meal 2- 2 scoops of whey protein
16oz of almond milk
Meal 3- (pre workout)6oz of chicken breast
1/2 cup of brown rice
Meal 4- (post workout) 2 scoops of whey
16oz water
Meal 1- 6 egg whites
3 oz turkey
1/4 cup of oatmeal
Meal 2- 2 scoops of whey protein
16oz of almond milk
Meal 3- (pre workout)6oz of chicken breast
1/2 cup of brown rice
Meal 4- (post workout) 2 scoops of whey
16oz water
Chest and abs- warm up was joint rotations and bike 10 mins. This is week 2 of 3 sets of 10 reps and raising the intensity. As stated before my chest workouts are always with caution and focus on squeezing more then the weight lifted but will still try to go heavier then previous week.
1) external rotation and face pulls 3 sets of 20 reps
2) incline db press- (25lbsx20reps,40lbsx20reps)60lbsx15,80lbsx10,85lbsx10,85lbsx10.
3)flat db presss- this is the exercise that puts the most amount of stress on my pec. (35lbsx20) 50lbx15,60lbsx15,65lbsx12
4) decline close grip barbell- 95lbsx15reps, 135x15,185x10
5)high to low cable crossovers-40lbs 3 sets of 15
6) pec deck- 110lbs 3 sets of 15.
7) hanging leg raises superset with decline crunch- 3 sets of 25 reps
Cardio- switched it up a and did 5 sprints on stair master and that shit was for real!!! 3 sprints on arc trainer. Cool down on treadmill for 10 mins! Finished with the usual core stabilizing exercises bird dog, curlup, side plank, squats.
1) external rotation and face pulls 3 sets of 20 reps
2) incline db press- (25lbsx20reps,40lbsx20reps)60lbsx15,80lbsx10,85lbsx10,85lbsx10.
3)flat db presss- this is the exercise that puts the most amount of stress on my pec. (35lbsx20) 50lbx15,60lbsx15,65lbsx12
4) decline close grip barbell- 95lbsx15reps, 135x15,185x10
5)high to low cable crossovers-40lbs 3 sets of 15
6) pec deck- 110lbs 3 sets of 15.
7) hanging leg raises superset with decline crunch- 3 sets of 25 reps
Cardio- switched it up a and did 5 sprints on stair master and that shit was for real!!! 3 sprints on arc trainer. Cool down on treadmill for 10 mins! Finished with the usual core stabilizing exercises bird dog, curlup, side plank, squats.
Meal 5- 6oz chicken
1/2 cup of brown rice
Meal 6- 6oz turkey burger
1/4 cup of rice
mushrooms and onions
Meal 7- 6oz 99%ff ground turkey with low sodium taco seasoning
Lettuce wrap
2 tbs of salsa
1/2 cup of brown rice
Meal 6- 6oz turkey burger
1/4 cup of rice
mushrooms and onions
Meal 7- 6oz 99%ff ground turkey with low sodium taco seasoning
Lettuce wrap
2 tbs of salsa
Consistent, detailed log bro.
