Carmel Cowboy Transformation Log

[Carmel cowboy]

did a little something different for 2 meals today. My girl made this incredible soup. It was 4 cups of water, 3 beef bouillon cubes, 2 garlic cloves and a little pepper. She added 2 pieces of brown rice pasta. The servings are already measured out for you. 1 piece equals 2 servings. Then she added a little red pepper, broccoli, kale and spinach mix, fresh cilantro and green onion. I had my serving with 6 ounces of chicken. Normally don't have pasta but this was amazingly good and my weight have been consistently going down.

 

[BigBusiness]

did a little something different for 2 meals today. My girl made this incredible soup. It was 4 cups of water, 3 beef bouillon cubes, 2 garlic cloves and a little pepper. She added 2 pieces of brown rice pasta. The servings are already measured out for you. 1 piece equals 2 servings. Then she added a little red pepper, broccoli, kale and spinach mix, fresh cilantro and green onion. I had my serving with 6 ounces of chicken. Normally don't have pasta but this was amazingly good and my weight have been consistently going down.

That does sounds good!!

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[Carmel cowboy]

That does sounds good!!

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It was very good!!!

 

[Carmel cowboy]

Need some opinions on upcoming cycle. My last day of a 8 week pct was Jan 5th. I will be starting my sarms bridge after doctors appointment so bridge will last a couple weeks after transformation contest and will transition right into next cycle after a 4 week mini pct. my dilemma is what cycle to run for a lean bulk throughout summer. My first option is a 10 week test prop 100mg eod, tren ace 75-100mg eod, anadrol weeks 1-4 25mg/day, caber .5mg 2x a week, aromasin 15mg 2x a week. Option 2- 16 weeks test cyp 400mg/week, deca durabolin 300-400mg/week, eq 800 mg/week, anadrol weeks1-4 at 25mg a day. Caber and aromasin same as other cycle. I have run option 2 cycle and had great results. I have never run tren before so this will be my first experience with it and have researched tren over the last couple of years. I know it's a very strong compound and has several side effects especially if not ran properly!

 

[ironlifter36]

What rep range do you use when you train legs?

Well, a mixture of strength and hypertrophy. Let me give you a sample:

BB Squats - 250x10, 270x8, 280x6-7
Lunges with 45LB DB's - 12, 12, 12 (12 Reps each side so 24 steps)
BB Hip Thrust - 175x12, 175x12, 175x12

Leg Extensions - 100x20, 150x10, 150x 10, 100x15
SUPER SET W/
Seated Leg Curls - 50x20, 95x10, 95x10, 50x15

Seated Calve Raise - 90x15, 100x12, 100x12
Standing Calve Raise - 120x12, 120x12, 120x12

Now that I have written it out, mostly hypertrophy rep range with the exception of a couple of heavy squat sets (6-8 Rep). May just need to get stronger and get my lifts up to see the growth I am expecting. My leg's are the same size in circumference as they were 2 years ago, but I am also much leaner so I guess they have grown some. Also, I am very quad dominant. Due to the nature of my body mechanics ( long legs/shorter torso) I must be bent forward to keep my center of gravity over my toes while squatting. This puts more emphasis on the quads and less on the hamstrings. My glutes and hamstrings (what hamstrings) need to be brought up and are better engaged with other exercises. IMO

 

[Carmel cowboy]

Well, a mixture of strength and hypertrophy. Let me give you a sample:

BB Squats - 250x10, 270x8, 280x6-7
Lunges with 45LB DB's - 12, 12, 12 (12 Reps each side so 24 steps)
BB Hip Thrust - 175x12, 175x12, 175x12

Leg Extensions - 100x20, 150x10, 150x 10, 100x15
SUPER SET W/
Seated Leg Curls - 50x20, 95x10, 95x10, 50x15

Seated Calve Raise - 90x15, 100x12, 100x12
Standing Calve Raise - 120x12, 120x12, 120x12

Now that I have written it out, mostly hypertrophy rep range with the exception of a couple of heavy squat sets (6-8 Rep). May just need to get stronger and get my lifts up to see the growth I am expecting. My leg's are the same size in circumference as they were 2 years ago, but I am also much leaner so I guess they have grown some. Also, I am very quad dominant. Due to the nature of my body mechanics ( long legs/shorter torso) I must be bent forward to keep my center of gravity over my toes while squatting. This puts more emphasis on the quads and less on the hamstrings. My glutes and hamstrings (what hamstrings) need to be brought up and are better engaged with other exercises. IMO

Sounds like you really know what your doing bro! I completely agree about getting stronger to change your hypertrophy rep range! I have found for me that every so called weakness I have the stronger I made that muscle group the more I could improve them. Everything being equal there is a direct correlation between the cross sectional size of a muscle and the strength of that muscle group!

 

[Carmel cowboy]

My legs were always a weak body part for me! My hamstrings always lagged behind until I made a few changes. The first change I made was separating my quad and hamstring on different day. I now do legs 2days a week and every workout I start with hamstrings more for warming up my knees completely but has made a significant difference in the size and strength of my hamstrings!

 

[ironlifter36]

My legs were always a weak body part for me! My hamstrings always lagged behind until I made a few changes. The first change I made was separating my quad and hamstring on different day. I now do legs 2days a week and every workout I start with hamstrings more for warming up my knees completely but has made a significant difference in the size and strength of my hamstrings!

Interesting, This is good to know and will make note. I am considering restructuring my workout program a little for my upcoming lean bulk. May come to you in the coming weeks to pick your brain for more detailed info. on this topic.

 

[Carmel cowboy]

Interesting, This is good to know and will make note. I am considering restructuring my workout program a little for my upcoming lean bulk. May come to you in the coming weeks to pick your brain for more detailed info. on this topic.

If I can help just let me know brother!!

 

[Carmel cowboy]

Day 10- wake up 6:30am. Today is shoulders and calves at the gym. This week is a heavy week so rep range will be 6-8reps. My nutrition will be pretty much the same as it has been. I will check weight in a couple of days and then make a decision about changes if any need to be made. Overall this recomp is going according to plan and if anything a little ahead of schedule. I can see a noticeable difference in my physique in only 10 days!

 

[ironlifter36]

What does your current workout split look like? You mentioned you do leg's 2x a week, how are you structuring you workouts?

 

[Carmel cowboy]

Shoulder workout- my usual warm up of joint rotations and bike 10 mins. Also did external and internal rotation with face pulls in a giant set for stabilizers.
1) Barbell overhead press-(warm up barx20reps, 65lbsx20reps) 145lbsx12reps,165lbsx8reps,185lbsx6reps,185x5reps
2) dumbell side laterals-(25lbsx20reps) 50lbsx12reps,60lbsx10reps,70lbsx8reps,70lbsx6reps
3) dumbell rear laterals-40lbsx12reps,50lbsx10reps,55lbsx8,55lbsx8reps
4) machine uni lateral press-100lbsx12reps, 120lbsx8reps,120lbx6reps
5) barbell shrugs-(this always give me an awkward feeling in my bicep anterior delt area so don't go heavy here) 225x20reps,315x15reps,315x15reps
6) standing calf raise- 120lbsx20reps, 180lbsx10reps, 220x8reps,240x6reps.
7) seated calf raise- 50lbsx20reps, 100lbsx15reps, 150lbsx10reps,150lbsx10reps
Overall great workout! Felt pretty good today and good energy!

 

[Carmel cowboy]

What does your current workout split look like? You mentioned you do leg's 2x a week, how are you structuring you workouts?

Currently I am doing
Day 1 chest abs
Day 2 back calves
Day 3 hamstrings quads
Day 4 shoulders abs
Day 5 arms calves
Day 6 hams quads
Day 7 off.
Pending how my back or knee feels I may or may not deadlift or squat. I train on my lunch hour so I try to focus on 1 body part a day with either calves or abs. Cardio is either after weights and some days fasted.

 

[Carmel cowboy]

Day 11 wake up at 7:30am 2 scoops of aminos. Today macros are staying like they have been my body is still responding to the set up I am using. Weight this morning was 224.4 so still dropping but strength is still up! Had a mental challenge or mabe I should say an ego challenge this morning, normally I wear a xxl shirt and xl sweat pants that I wear to the gym and this morning pants are baggy and shirt is getting loose! I always had a fast metabolism and it wasn't until my late 20's that I could actually pack on some quality mass! So seeing myself leaning out always messes with my mind! I am a better at handling it now then when I was younger but the muscle dysmorphia stills shows up in the early phases of leaning out!

 

[Carmel cowboy]

day 11 updated photo 224.4lbs

 

[9th Wonder]

What does your current workout split look like? You mentioned you do leg's 2x a week, how are you structuring you workouts?

This is how I do it too.. Legs twice a week. Wed and Saturday. Since they are the biggest muscle they produce the most test. When I started doing legs twice a week all other muscle groups grew and strength increased significantly.


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[Carmel cowboy]

This is how I do it too.. Legs twice a week. Wed and Saturday. Since they are the biggest muscle they produce the most test. When I started doing legs twice a week all other muscle groups grew and strength increased significantly.


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I agree!! Wish I could still squat heavy but it's all good. Still getting my legs to grow with high volume and 2xs a week!

 

[cmb5017]

View attachment 3662day 11 updated photo 224.4lbs

Tear it up brah!

 

[Carmel cowboy]

Tear it up brah!

Everyday brah!!! Every damn day!!!

 

[RickRock]

View attachment 3662day 11 updated photo 224.4lbs

Keep at it bro. Looking good!