Strawberry for sure!!!
Carmel Cowboy Transformation Log
- Thread starter Carmel cowboy
- Start date
Strawberry for sure!!!
Meal 3 (pre-workout)-4oz of pork loin and 2oz of chicken breast
1 cup of white rice
1/4 cup of pink beans
Pork loin and chicken were seasoned with black pepper, garlic powder and sofrito rub on pork loin.
Workouts for this week are scheduled to be heavy on compound movements 6-8 rep range for 3 sets. With tearing my pec I still am very careful with going heavy with it and use predominately dumbells. Today is chest and calves!
1) incline dumbell press- warm up (20lbsx20reps,35lbsx20reps) 65lbsx15reps, 85lbsx10reps, 90lbsx10reps. I definetly could have went heavier but want to keep my shoulder and pec safe.
2) flat dumbell press-(this exercise is the most uncomfortable for me cause it stretches my pec right where I had the repair)
50lbx20reps,65lbsx15reps,65lbsx15reps.
3) close grip decline barbell press- 185lbsx12reps for 3 sets
4) high to low cable crossovers- 50lbsx20reps,60lbsx15reps,60lbsx15reps
5) pec deck- 80lbsx15 reps for 3 sets (again another challenging exercise for me cause of repair)
6) Seated calf raise- 100lbsx15reps,200lbsx10reps,225lbsx8reps,225lbsx8reps
7) standing calf raise- 200lbsx15 reps, 240lbsx10reps, 260lbsx8reps, 260lbsx8reps.
8) arc trainer 30 mins.
*this is the heaviest I have gone with my chest workout since tearing it. I could definetly go heavier but focus more on squeezing and using good form. I have benched over 500lbs and have no interest in ever going that heavy again!
1) incline dumbell press- warm up (20lbsx20reps,35lbsx20reps) 65lbsx15reps, 85lbsx10reps, 90lbsx10reps. I definetly could have went heavier but want to keep my shoulder and pec safe.
2) flat dumbell press-(this exercise is the most uncomfortable for me cause it stretches my pec right where I had the repair)
50lbx20reps,65lbsx15reps,65lbsx15reps.
3) close grip decline barbell press- 185lbsx12reps for 3 sets
4) high to low cable crossovers- 50lbsx20reps,60lbsx15reps,60lbsx15reps
5) pec deck- 80lbsx15 reps for 3 sets (again another challenging exercise for me cause of repair)
6) Seated calf raise- 100lbsx15reps,200lbsx10reps,225lbsx8reps,225lbsx8reps
7) standing calf raise- 200lbsx15 reps, 240lbsx10reps, 260lbsx8reps, 260lbsx8reps.
8) arc trainer 30 mins.
*this is the heaviest I have gone with my chest workout since tearing it. I could definetly go heavier but focus more on squeezing and using good form. I have benched over 500lbs and have no interest in ever going that heavy again!
Meal 4- (post workout) 2 scoops of whey
16oz of almond milk
1 yoplait Greek yogurt
Meal 5- 45 mins after shake
4oz chicken breast
2oz pork loin
1 cup of white rice
1/4 cup of pink beans
16oz of almond milk
1 yoplait Greek yogurt
Meal 5- 45 mins after shake
4oz chicken breast
2oz pork loin
1 cup of white rice
1/4 cup of pink beans
Little update about my sarms bridge. I have not started it yet Thursday will be 6 weeks after my last day of pct. my pct was clomid, nolvadex, aromasin, mk2866 (for 4weeks), Gw and was 8 weeks with the exception of mk2866. Get blood work done some time this week and didn't want to start sarms before getting blood work done! Will post my blood work when it is complete.
Meal 6- 
6oz chicken breast
1/2 cup of white rice
1/4 cup of green beans
6oz chicken breast
1/2 cup of white rice
1/4 cup of green beans
Day 7- wake up 5:30am for workout this week the focus is on heavy 6-8 reps and today I have back and abs. 2 scoops of aminos with 16 oz of water.
Meal 1- little switch up for breakfast today had 3-4" protein pancakes
2 whole eggs
2 egg whites
Meal 2- 2 scoops of whey protein in 16oz of almond milk.
1 medium apple
Meal 3- preworkout 6 oz chicken breast
1 cup of brown rice
2 tbsp of balsamic vinegar.
Meal 1- little switch up for breakfast today had 3-4" protein pancakes
2 whole eggs
2 egg whites
Meal 2- 2 scoops of whey protein in 16oz of almond milk.
1 medium apple
Meal 3- preworkout 6 oz chicken breast
1 cup of brown rice
2 tbsp of balsamic vinegar.
Your meals are on par bro, not only in choices, but also the fact you have/know your serving sizes. You seem to have an excellent handle on your nutrition. I have the ability to eat the same thing everyday and enjoy it, however this doesn't make for good food porn pics. Protein pancakes, we should share recipes. I eat those on the weekends when I have time to prep them. It's basically the same thing I eat morning, just blended up and cooked on the skillet topped with sugar free syrup.
Protein Pancakes
2 Whole Eggs
1 Cup Egg Whites
40g Oatmeal
120g Banana
Dash of cinnamon
Blended in blender and cooked on skillet. Topped with Walden Farms No calorie syrup.
Cal. 517 42P 60C 12F
Serving sizes/ingredients vary depending on whether I am cutting or bulking, but this is my general starting point on the pancakes.
1/2 cup of mix
1/2 cup of almond milk
1 egg
1/2 scoops of vanilla protein
Little bit of cinnamon
Little fruit or sometimes walnuts.
When I have a goal in mind I focus on what my body needs to attain my goal. I can eat the same thing over and over again
To attain the performance or look that I am trying to acquire. I honestly enjoy the challenge of discipline. I agree that the food doesn't make for good food porn but just wanted to show what I actually eat. I can tell by your physique that we share the enjoyment of discipline!
Looks good brother and have the very same syrup.
Do another one with eggs, oatmeal, cottage cheese, protein powder.
When I have a goal in mind I focus on what my body needs to attain my goal. I can eat the same thing over and over again
To attain the performance or look that I am trying to acquire. I honestly enjoy the challenge of discipline. I agree that the food doesn't make for good food porn but just wanted to show what I actually eat. I can tell by your physique that we share the enjoyment of discipline![/QUOTE]
I couldn't have said it better myself and yes, I do share the same mindset on discipline. If what I do or am about to do doesn't move me towards my goal, I don't do it. I welcome challenges as I find enjoyment/fulfillment in analyzing problems, developing possible solutions, implementing strategies, taking action and seeing results. Obviously, this doesn't only apply to the gym, but in all aspects of my life. I really do enjoy the meals I eat which makes adhering to my nutrition that much easier. Will give your protein pancakes a try.
To attain the performance or look that I am trying to acquire. I honestly enjoy the challenge of discipline. I agree that the food doesn't make for good food porn but just wanted to show what I actually eat. I can tell by your physique that we share the enjoyment of discipline![/QUOTE]
I couldn't have said it better myself and yes, I do share the same mindset on discipline. If what I do or am about to do doesn't move me towards my goal, I don't do it. I welcome challenges as I find enjoyment/fulfillment in analyzing problems, developing possible solutions, implementing strategies, taking action and seeing results. Obviously, this doesn't only apply to the gym, but in all aspects of my life. I really do enjoy the meals I eat which makes adhering to my nutrition that much easier. Will give your protein pancakes a try.
I couldn't have said it better myself and yes, I do share the same mindset on discipline. If what I do or am about to do doesn't move me towards my goal, I don't do it. I welcome challenges as I find enjoyment/fulfillment in analyzing problems, developing possible solutions, implementing strategies, taking action and seeing results. Obviously, this doesn't only apply to the gym, but in all aspects of my life. I really do enjoy the meals I eat which makes adhering to my nutrition that much easier. Will give your protein pancakes a try.[/QUOTE]
Have a lot in common brother!!!!
Good to hear!! How's your transformation going?
Good for you brother! Keep killing it!!
Meal 4- (post workout) 2 scoops of whey protein
16 oz of almond
Meal 5- 45 mins after shake.
6oz chicken breast
4oz sweet potato
1/2 cup of broccoli
Meal 6- 6oz chicken breast
1/4 cup of white rice
5 spears of asparagus
Cardio after my last meal today. Bike 35 mins. After cardio half a bottle of isopure.
Back workout was at 12:30 today and the plan is heavy 6-8 reps
1) cable pullover-60lbsx20reps, 80lbsx20reps, 110lbsx15reps I start my back workout most of the time with pullovers and go light for most of the sets. This is one of the only exercises for back that your biceps are not secondarily involved and I get a great pump and feel for my lats to start the workout
2) barbell bent over row- (135x15reps), 245lbsx12reps, 265lbsx12reps, 295lbsx8reps, 315lbsx6reps, 315lbsx6reps.
3) lat pulldowns- (155lbsx15reps) 215x12reps,230lbsx10reps, 250lbsx8reps, 260lbsx6reps
4) hammer strength uni-lateral row-45lbs15,90x15,135lbsx12reps, 225lbsx8reps,225lbsx8reps.
5) hammer strength under hand grip pull down- 45x15,90lbsx12reps,135x8reps,135x8reps!
16 oz of almond
Meal 5- 45 mins after shake.
6oz chicken breast
4oz sweet potato
1/2 cup of broccoli
Meal 6- 6oz chicken breast
1/4 cup of white rice
5 spears of asparagus
Cardio after my last meal today. Bike 35 mins. After cardio half a bottle of isopure.
Back workout was at 12:30 today and the plan is heavy 6-8 reps
1) cable pullover-60lbsx20reps, 80lbsx20reps, 110lbsx15reps I start my back workout most of the time with pullovers and go light for most of the sets. This is one of the only exercises for back that your biceps are not secondarily involved and I get a great pump and feel for my lats to start the workout
2) barbell bent over row- (135x15reps), 245lbsx12reps, 265lbsx12reps, 295lbsx8reps, 315lbsx6reps, 315lbsx6reps.
3) lat pulldowns- (155lbsx15reps) 215x12reps,230lbsx10reps, 250lbsx8reps, 260lbsx6reps
4) hammer strength uni-lateral row-45lbs15,90x15,135lbsx12reps, 225lbsx8reps,225lbsx8reps.
5) hammer strength under hand grip pull down- 45x15,90lbsx12reps,135x8reps,135x8reps!
On the hammer strength I count the weight on each side.
Finished back workout with seated rows- 200lbsx15reps, 220lbsx12reps, 230lbx12reps, 230lbsx12reps.
Overall feel pretty good. Feel like my body is fighting a cold but I don't feel bad enough to take a day off! Have legs tomorrow and definetly won't be going in the 6-8 rep range with any quad exercises cause of my knee but will push it hamstrings as long as everything feels good during warm up and light sets.
Finished back workout with seated rows- 200lbsx15reps, 220lbsx12reps, 230lbx12reps, 230lbsx12reps.
Overall feel pretty good. Feel like my body is fighting a cold but I don't feel bad enough to take a day off! Have legs tomorrow and definetly won't be going in the 6-8 rep range with any quad exercises cause of my knee but will push it hamstrings as long as everything feels good during warm up and light sets.
Way to power through the cold man. You're killing it!
Thanks brother!!
