Thanks red! That's 120lbs on reverse pec deck!! Will post a progress pic! Can't wait to start cycle mid may!!
Carmel Cowboy Transformation Log
- Thread starter Carmel cowboy
- Start date
Thanks red! That's 120lbs on reverse pec deck!! Will post a progress pic! Can't wait to start cycle mid may!!
Cardio- 45 mins on arc trainer
Meal 1-6egg whites
3oz of turkey
1/4 cup of grits
Meal 2-2 scoops of whey
16oz water
Meal 3- 6oz steak
1/2 cup of rice
1tbs of guacamole
Meal 4- 6oz of chicken
1/2 cup of rice
Will update the rest of meals. Thanks for reading!
Meal 1-6egg whites
3oz of turkey
1/4 cup of grits
Meal 2-2 scoops of whey
16oz water
Meal 3- 6oz steak
1/2 cup of rice
1tbs of guacamole
Meal 4- 6oz of chicken
1/2 cup of rice
Will update the rest of meals. Thanks for reading!
4/8/17 211.8lbs
4/8/17 211.8lbs
Posted some progress pics. The second one lighting was bad so took the other one! Making progress!
Thank you!! I appreciate the support bro!!
Meal 5- 6oz chicken
1/4 cup of rice
Meal 6- 6oz chicken
5 spears of arsapagus
1tbs of guacamole
Meal 7- 6 egg whites
3oz of turkey
Onions mushrooms
Thank you for reading!
1/4 cup of rice
Meal 6- 6oz chicken
5 spears of arsapagus
1tbs of guacamole
Meal 7- 6 egg whites
3oz of turkey
Onions mushrooms
Thank you for reading!
Day 68- wake up 8:30am. 2 scoops of aminos. Today is legs at the gym. Will post complete workout. Nutrition- today is a high day and will be at 145 grams of carbs. Only have 10 day till me doing that mock peak week! I will not be in contest shape but will be lean enough to see the difference. This week I will closely monitor my weight and how I look to make sure I am as lean as possible by peak week. Will make any necessary tweaks to be as lean as possible without going to an extreme to waste muscle! Thanks for reading!
Yes sir!! Going to treat the 19th-26th like a peak week just to get some feedback about how many grams of carbs I can use without overspill. After contest is over going to continue to cut!
Yes sir!! Always trying to keep learn as much as I can about me!
Leg workout- warm up was joint rotations and arc trainer 10 mins
1) abduction and addiction- 3 sets of 20 reps
2)standing single leg curl-(45lbsx20,55lbsx20) 80lbsx12,85lbsx12,90lbsx10
3) prone leg curl-(90lbsx25) 110lbsx15, 120lbsx12, 120lbsx10+2
4) barbell stiff leg dead lift-(have to be careful here with lower back)(barx20)95lbsx20,135lbsx15,135lbsx15
5) leg extensions-(55lbsx30)100lbsx35,125lbsx30,125lbsx30,125lbsx30,125lbsx30 rest was 30secs. Quad pump was insane.
6) leg press-(135lbsx20)405lbsx30,495lbsx30,585lbsx30
7) leg extensions- 2 sets at 100lbs for 30reps.
Cardio- 30 mins on arc trainer. Will do 20 mins on bike tonight.
Overall great workout. Knee and lower back have been good lately! Thank you for reading! Will post my meals after last meal!
1) abduction and addiction- 3 sets of 20 reps
2)standing single leg curl-(45lbsx20,55lbsx20) 80lbsx12,85lbsx12,90lbsx10
3) prone leg curl-(90lbsx25) 110lbsx15, 120lbsx12, 120lbsx10+2
4) barbell stiff leg dead lift-(have to be careful here with lower back)(barx20)95lbsx20,135lbsx15,135lbsx15
5) leg extensions-(55lbsx30)100lbsx35,125lbsx30,125lbsx30,125lbsx30,125lbsx30 rest was 30secs. Quad pump was insane.
6) leg press-(135lbsx20)405lbsx30,495lbsx30,585lbsx30
7) leg extensions- 2 sets at 100lbs for 30reps.
Cardio- 30 mins on arc trainer. Will do 20 mins on bike tonight.
Overall great workout. Knee and lower back have been good lately! Thank you for reading! Will post my meals after last meal!
Nutrition for today
Meal 1-(pre workout)3 protein pancakes
6egg whites
3oz turkey
Meal 2-(post workout) 2scoops of whey
16oz water
Meal 3- 6oz chicken
1 cup of rice
Meal 4- 6oz of steak
3/4 cup of rice
Meal 5- 6oz chicken
1/2 cup of rice
1/2 cup of broccoli
Meal 6- 6egg whites
3oz of turkey
Onions, mushrooms
Meal 6- 2 scoops of whey
1 tbs of peanut butter
As I mentioned in earlier post will be monitoring weight loss closely this week to see if any changes need to be made these last two weeks to ensure I am dropping as much body fat as possible by end of contest. Thank you for reading!
Meal 1-(pre workout)3 protein pancakes
6egg whites
3oz turkey
Meal 2-(post workout) 2scoops of whey
16oz water
Meal 3- 6oz chicken
1 cup of rice
Meal 4- 6oz of steak
3/4 cup of rice
Meal 5- 6oz chicken
1/2 cup of rice
1/2 cup of broccoli
Meal 6- 6egg whites
3oz of turkey
Onions, mushrooms
Meal 6- 2 scoops of whey
1 tbs of peanut butter
As I mentioned in earlier post will be monitoring weight loss closely this week to see if any changes need to be made these last two weeks to ensure I am dropping as much body fat as possible by end of contest. Thank you for reading!
Looking good CC.Also liking that sleeve.That's some nice ink you got goin on bro.
Thanks brother!! I appreciate the support! The ink is a combination of Maori and Japanese! Has a lot of meaning for me!
You are looking super lean for how big you are. Those shoulder veins are popping!
Thank you!! I appreciate the support!! Your looking good to bro!!
Day 69- wake up 6:30am 2 scoops of aminos. Workout today is chest amd calves. This is my 3rd week of pre-exhaust. Will post entire workout. Nutrition for today is a high day so will be eating 145 grams of carbs. Will post all my meals. Thanks for reading.
Chest and calves- warm up was joint rotations and bike 10 mins. So just a quick review this is the 3rd and final week of pre-exhaust. For my chest workout I pre exhausted the lower pec with high to low cables for 5 sets of 15-20 reps and 30 sec break week 1. Week 2 was mid chest and pre exhausted my mid pec with midline cables 5 sets of 15-20 reps. Week 3 which is today the focus was on upper pec.
1) internal and external rotation- 3 sets of 20 reps
2) face pulls- 3 sets of 20 reps
3) low to high cable crossover-(20lbsx20)30lbsx20,35lbsx20,35lbsx20,35lbsx15,35lbsx15
4)incline db press-(30lbsx20) 60lbsx15, 70lbsx12,75lbsx10
5) flat db press-(30lbsx20)60lbsx15 for 3 sets. This is the exercise that I feel the most where pec repair was so always cautious and go by how it feels. Chest is already pumped so don't need much weight to get good stimulation
6)decline barbell press(close grip)(95lbsx15) 135lbsx20,155lbsx15,185lbsx12
7) pec deck- 90lbsx20, 110lbsx15, 110lbsx15
8) high to low cable crossover- 40lbs for 3 sets of 15 reps.
9)calves today is a high rep day- superset seated calf raises with standing calf raise on hack squat with torso at a 90 degree angle at the waist to increase stretch. 4 sets of 20 reps on each. Seated calf raise was 100lbs and hack squat was 135lbs.
Cardio- eliptical for 50mins
Thanks for reading
1) internal and external rotation- 3 sets of 20 reps
2) face pulls- 3 sets of 20 reps
3) low to high cable crossover-(20lbsx20)30lbsx20,35lbsx20,35lbsx20,35lbsx15,35lbsx15
4)incline db press-(30lbsx20) 60lbsx15, 70lbsx12,75lbsx10
5) flat db press-(30lbsx20)60lbsx15 for 3 sets. This is the exercise that I feel the most where pec repair was so always cautious and go by how it feels. Chest is already pumped so don't need much weight to get good stimulation
6)decline barbell press(close grip)(95lbsx15) 135lbsx20,155lbsx15,185lbsx12
7) pec deck- 90lbsx20, 110lbsx15, 110lbsx15
8) high to low cable crossover- 40lbs for 3 sets of 15 reps.
9)calves today is a high rep day- superset seated calf raises with standing calf raise on hack squat with torso at a 90 degree angle at the waist to increase stretch. 4 sets of 20 reps on each. Seated calf raise was 100lbs and hack squat was 135lbs.
Cardio- eliptical for 50mins
Thanks for reading
Thank you! You have made amazing progress bro!!
Day 69 nutrition
Meal 1- 6egg whites
3oz of turkey
1/4 cup of grits
Meal 2- 2 scoops of whey
16oz almond milk
Meal 3- 6oz turkey burger
1 cup of rice
Meal 4- 2 scoops of whey
16oz of water
Meal 5-6oz turkey burger
1 cup of rice
1tbs guacamole
Meal 6-6oz chicken
1/2 cup of rice
Meal 7- 6egg white
3oz turkey
Mushrooms and onions
Thank you for reading!
Meal 1- 6egg whites
3oz of turkey
1/4 cup of grits
Meal 2- 2 scoops of whey
16oz almond milk
Meal 3- 6oz turkey burger
1 cup of rice
Meal 4- 2 scoops of whey
16oz of water
Meal 5-6oz turkey burger
1 cup of rice
1tbs guacamole
Meal 6-6oz chicken
1/2 cup of rice
Meal 7- 6egg white
3oz turkey
Mushrooms and onions
Thank you for reading!
