Carmel Cowboy Transformation Log
- Thread starter Carmel cowboy
- Start date
I would run eq with both cycles! The endurance benefits from eq are amazing so I would definetly use it if I ever ran tren! I would use tbol with tren cause it not as harsh as drol.
Day 48- wake up 5:30am. Workout today is chest and calves. Will be doing 3 set of 10 reps and choosing a weight to hit failure around rep 8 and 2 forced reps. My chest workout have always been moderate weight and will not push it to the point of failure. Nutrition for today is a high carb day and will be at 145 grams of carbs. Will post all my meals and workout by the end of day!
Meal 1- 3 protein pancakes
4 egg whites
3oz of turkey
Meal 2- 2 scoops of whey
16oz of almond milk
Meal 3- (pre workout) 6 oz of chicken
1 cup of rice
Meal 4- 2 scoops of whey
16oz water
Meal 5- 6oz chicken breast
1 cup of rice
Meal 6- 6oz chicken
1/4 cup of rice
5 asparagus spears
Meal 7- 6 egg white
Mushrooms and onions
3oz of turkey
Workout today was chest and calves. This week the plan is to hit failure around 8 reps and 2 forced reps. For my chest workout I stay pretty light so the plan for hitting failure will not apply to chest and quads. For quads I will get close to failure with high reps on extensions. Warm up today was as usual joint rotation and 10 mins on the bike.
1) external rotation - 3 sets of 20 rep
2) internal rotation - 3 sets of 20 reps
3) face pulls- 3 sets of 20 reps
4) incline db press- (25lbsx20,35lbsx20) 60lbsx15, 70lbsx15, 80lbsx12, 85lbsx10
5)flat db press-(35lbsx20) 60lbsx15,70lbsx15,75lbsx10
6) decline db press-(35lbsx20) 50lbsx15,65lbsx15,70lbsx15
**i wanted to add more volume as a challenge for my chest instead of weight so all my cable exercise were supersetted with close grip barbell bench press. The weight for the close grip bench was 95lbs and done for every set of cables.
**7) low to high cable crossover- 20lbsx20, 30lbsx15, 40lbsx15
**8) high to low cable crossover- 30lbsx20,40lbsx15,40lbsx15 (pump in my chest is crazy at this point)
**9) mid line cable crossover-30lbsx15,30lbsx15,30lbsx15.
Best pump I have had in my chest for quite a while although it scares the shit out of me. Haha
10) standing calf raise-(120x20) 160lbsx15, 180lbsx10, 200lbsx10, 210lbsx8+2, 210lbsx8+2
11) seated calf raise-(50lbsx20) 150lbsx12,170lbsx8+2,170lbsx8+2,170lbsx6+2.
Cardio- eliptical 45mins. Feel great today!!! Was excited that I had a good pump in my chest and afterwards everything feels fine. It's a great feeling to be able to push my chest a little with some volume and cause some metabolic damage!!
4 egg whites
3oz of turkey
Meal 2- 2 scoops of whey
16oz of almond milk
Meal 3- (pre workout) 6 oz of chicken
1 cup of rice
Meal 4- 2 scoops of whey
16oz water
Meal 5- 6oz chicken breast
1 cup of rice
Meal 6- 6oz chicken
1/4 cup of rice
5 asparagus spears
Meal 7- 6 egg white
Mushrooms and onions
3oz of turkey
Workout today was chest and calves. This week the plan is to hit failure around 8 reps and 2 forced reps. For my chest workout I stay pretty light so the plan for hitting failure will not apply to chest and quads. For quads I will get close to failure with high reps on extensions. Warm up today was as usual joint rotation and 10 mins on the bike.
1) external rotation - 3 sets of 20 rep
2) internal rotation - 3 sets of 20 reps
3) face pulls- 3 sets of 20 reps
4) incline db press- (25lbsx20,35lbsx20) 60lbsx15, 70lbsx15, 80lbsx12, 85lbsx10
5)flat db press-(35lbsx20) 60lbsx15,70lbsx15,75lbsx10
6) decline db press-(35lbsx20) 50lbsx15,65lbsx15,70lbsx15
**i wanted to add more volume as a challenge for my chest instead of weight so all my cable exercise were supersetted with close grip barbell bench press. The weight for the close grip bench was 95lbs and done for every set of cables.
**7) low to high cable crossover- 20lbsx20, 30lbsx15, 40lbsx15
**8) high to low cable crossover- 30lbsx20,40lbsx15,40lbsx15 (pump in my chest is crazy at this point)
**9) mid line cable crossover-30lbsx15,30lbsx15,30lbsx15.
Best pump I have had in my chest for quite a while although it scares the shit out of me. Haha
10) standing calf raise-(120x20) 160lbsx15, 180lbsx10, 200lbsx10, 210lbsx8+2, 210lbsx8+2
11) seated calf raise-(50lbsx20) 150lbsx12,170lbsx8+2,170lbsx8+2,170lbsx6+2.
Cardio- eliptical 45mins. Feel great today!!! Was excited that I had a good pump in my chest and afterwards everything feels fine. It's a great feeling to be able to push my chest a little with some volume and cause some metabolic damage!!
Killer workout man! What kind of rice are you eating on a regular basis? Do you switch it up between brown/white?
I do switch it up every other day! I just got this organic brown rice that taste the best I ever had! Will post the name when I get home!
Day 49- wake up 5:30am. Today is another high day and will be eating 145 grams of carbs. My workout today is back and abs. With my back workout I will be able to push and see how much weight I can use to get 8 reps and 2 forced reps!! I always do at least 1 warm up set for every exercise I do!! I am excited to see how much I can push while keeping good form! I will post all my meals as well as workout! Thanks for reading!
Keep up the great work bro. Your dedication and detail to your log is unsurpassed.
Thanks brother!!!
Meal 1- 6 egg whites
3oz of turkey
Mushrooms and onions
1/2 cup of oatmeal
1/4 cup of blueberries
Meal 2- 2 scoops of whey
16oz of water
Meal 3-(preworkout) 6oz of chicken
1 cup of rice
Meal 4- (post workout) 2 scoops of whey
16oz of water
Meal 5- 6oz of pork loin
1 cup of rice
Meal 6- 6oz chicken
1/2 cup rice
Meal 7- 6 egg whites
3oz of turkey
Mushrooms onions
Will post back and ab workout!
3oz of turkey
Mushrooms and onions
1/2 cup of oatmeal
1/4 cup of blueberries
Meal 2- 2 scoops of whey
16oz of water
Meal 3-(preworkout) 6oz of chicken
1 cup of rice
Meal 4- (post workout) 2 scoops of whey
16oz of water
Meal 5- 6oz of pork loin
1 cup of rice
Meal 6- 6oz chicken
1/2 cup rice
Meal 7- 6 egg whites
3oz of turkey
Mushrooms onions
Will post back and ab workout!
Back workout- warm was as usual joint rotations and 10 mins on the bike.
1) cable pullovers-(40lbsx20,60lbsx20) 100lbsx15, 120lbsx10, 130lbsx8+2
2) bent over rows-(135lbsx20,225lbsx15) 250lbsx12,275lbsx10,285lbsx10
3) lat pull down- (110x20) 205lbsx15, 220lbsx9+1, 235lbsx7+3
4) uni lateral hammer row-(just count the plates on one side 45lbsx20)135lbsx12,160lbsx8+2,160lbsx8+2
5) seated row-(150lbsx15) 180lbsx10,190lbsx9+1,200lbsx8+2
6) decline crunch-10lb db 25reps superset with leg raises 20reps.
Cardio- eliptical 20 mins had to get back to work early today.
Overall good workout and for the 10 reps range my strength has actually improved on the bent over row, lat pull down and the uni lateral row. I have done more weight with all three exercises but not for at least 8 and two forced reps. The only exercise that would be questionable is the bent over row cause it's hard to spot someone for that exercise and I have recently done 295lbs for 8 and today did 285 for 10. I am comparing my strength to before cutting/recomp and weighed around 239lbs and was consuming 1.5 grams of carbs per lb. so I am happy with today's performance but never satisfied!!! I know I could have done more weight on the seated row but was starting to feel the exhaustion as well as diet. I know I could do more and that pisses me off a little!! All in all great workout and I can put a check in the box next to effort!!
1) cable pullovers-(40lbsx20,60lbsx20) 100lbsx15, 120lbsx10, 130lbsx8+2
2) bent over rows-(135lbsx20,225lbsx15) 250lbsx12,275lbsx10,285lbsx10
3) lat pull down- (110x20) 205lbsx15, 220lbsx9+1, 235lbsx7+3
4) uni lateral hammer row-(just count the plates on one side 45lbsx20)135lbsx12,160lbsx8+2,160lbsx8+2
5) seated row-(150lbsx15) 180lbsx10,190lbsx9+1,200lbsx8+2
6) decline crunch-10lb db 25reps superset with leg raises 20reps.
Cardio- eliptical 20 mins had to get back to work early today.
Overall good workout and for the 10 reps range my strength has actually improved on the bent over row, lat pull down and the uni lateral row. I have done more weight with all three exercises but not for at least 8 and two forced reps. The only exercise that would be questionable is the bent over row cause it's hard to spot someone for that exercise and I have recently done 295lbs for 8 and today did 285 for 10. I am comparing my strength to before cutting/recomp and weighed around 239lbs and was consuming 1.5 grams of carbs per lb. so I am happy with today's performance but never satisfied!!! I know I could have done more weight on the seated row but was starting to feel the exhaustion as well as diet. I know I could do more and that pisses me off a little!! All in all great workout and I can put a check in the box next to effort!!
Day 50- wake up 5:30am. Today I am off from weights and will be doing 45 mins on eliptical. Nutrition today is low day and will be at 75 grams of carbs. Weight loss is on schedule to be a little over a pound for this week. I have noticed when cutting that there is a time when you can see a significant difference in your body! This week is that point for me! I can see more vascularity and seperation between muscle groups. I am excited to see what the next few weeks brings! I will post all my meals. Thanks for reading!
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For strength training the next 3 weeks is pre exhaust to stay in the hypertrophy phase and increase metabolic stress. Nutrition will be the same, carb cycling with 3 low days and 2 high day! My weight loss is right around 1-1.5lbs a week and might be a little higher by the end of this week based off of current weight! How about yourself?
Meal 1- 1.5 protein pancakes
4 egg whites
3oz of turkey
Meal 2- 2 scoops of whey
16oz of water
Meal 3- 6oz turkey burger
1/2 cup of rice
Meal 4- 2 scoops of whey
16oz of water
Meal 5- 6oz pork loin
1/2 cup of rice
Meal 6- 6oz chicken
1/4 cup of rice
5 spears of asparagus
Meal 7- 6 egg whites
3oz of turkey
Onions, mushrooms,
4 egg whites
3oz of turkey
Meal 2- 2 scoops of whey
16oz of water
Meal 3- 6oz turkey burger
1/2 cup of rice
Meal 4- 2 scoops of whey
16oz of water
Meal 5- 6oz pork loin
1/2 cup of rice
Meal 6- 6oz chicken
1/4 cup of rice
5 spears of asparagus
Meal 7- 6 egg whites
3oz of turkey
Onions, mushrooms,
Trying to get to a steady pace for a week with calories & get my maintenance down packed & work from there. I'm at 2100 cal right now???
Is your weight stabilizing at 2100 calories? If so for how long?
Day 51- wake up 5:30am. Today is shoulders and calves for more workout. Cardio is going to be 45mins on eliptical. Nutrition today is my second low day and will be at 75 grams carbs!! I will post all my meals and workout!
Meal 1-6egg whites
3oz of turkey
Onions and mushroom
1/4 cup of oatmeal
Meal 2- 2 scoops of whey
16oz of water
Meal 3- (pre workout)6oz chicken breast
1/2 cup of rice
Meal 4- (post workout) 2 scoops of whey
16oz water
Meal 5- 6oz chicken
1/2 cup rice
Meal 6- 6oz chicken breast
1/4 cup of rice
Meal 7- 6 egg whites
3 oz turkey
1/2 Joseph's pita
Shoulder workout- focus is agiain 8 reps and 2 forced reps. Warm up- joint rotations and 10 mins on bike.
1)external rotation- 3 sets of 20 reps
2) internal rotation- 3 sets of 20 reps
3) face pulls- 3 sets of 20 reps
4) db side lateral- (20lbsx20,35lbsx20)60lbsx12, 70lbsx9+1, 70lbsx8+2,75lbsx6+2
5)barbell seated overhead press-(65lbsx20,85lbsx20)155lbsx15, 175lbsx10,185lbsx8+2, 185lbsx7+2
6) reverse pec deck-(70lbsx20)130lbsx10,135lbsx8+2,135lbsx8+2
7)barbell shrugs-(didn't go crazy here so I don't tweak my back and be out of the gym for 3 day) 225lbsx20, 315lbsx20,405lbsx12.
8) next few exercise were light. Cable side laterals- 20lbs for 3 sets of 15
9) machine uni lateral overhead press- 100lbs for 3 sets of 15.
10) seated calf raises superseted with hack squat calf raise 3 sets of 15 reps!
Cardio- eliptical 45 mins
3oz of turkey
Onions and mushroom
1/4 cup of oatmeal
Meal 2- 2 scoops of whey
16oz of water
Meal 3- (pre workout)6oz chicken breast
1/2 cup of rice
Meal 4- (post workout) 2 scoops of whey
16oz water
Meal 5- 6oz chicken
1/2 cup rice
Meal 6- 6oz chicken breast
1/4 cup of rice
Meal 7- 6 egg whites
3 oz turkey
1/2 Joseph's pita
Shoulder workout- focus is agiain 8 reps and 2 forced reps. Warm up- joint rotations and 10 mins on bike.
1)external rotation- 3 sets of 20 reps
2) internal rotation- 3 sets of 20 reps
3) face pulls- 3 sets of 20 reps
4) db side lateral- (20lbsx20,35lbsx20)60lbsx12, 70lbsx9+1, 70lbsx8+2,75lbsx6+2
5)barbell seated overhead press-(65lbsx20,85lbsx20)155lbsx15, 175lbsx10,185lbsx8+2, 185lbsx7+2
6) reverse pec deck-(70lbsx20)130lbsx10,135lbsx8+2,135lbsx8+2
7)barbell shrugs-(didn't go crazy here so I don't tweak my back and be out of the gym for 3 day) 225lbsx20, 315lbsx20,405lbsx12.
8) next few exercise were light. Cable side laterals- 20lbs for 3 sets of 15
9) machine uni lateral overhead press- 100lbs for 3 sets of 15.
10) seated calf raises superseted with hack squat calf raise 3 sets of 15 reps!
Cardio- eliptical 45 mins
Just wanted to update with my shoulder and back workout my 10 rep range strength has improved. Can't wait to see the improvements in my arm strength tomorrow! My weight is still coming down and in two weeks will do another bodyfat measurement. Thanks for reading
