Thank you!! Just getting started!!
Carmel Cowboy Transformation Log
- Thread starter Carmel cowboy
- Start date
Thank you!! Just getting started!!
Day 12- wake up 8:30am slept in today. Workout routine is thrown off a little this week cause of the day off from snow. I have legs today for my second leg day. Going heavy in the 6-8rep range! Macros are staying the same cause my body is still responding. Going to up cardio to 40-45 mins each session. I am increasing the cardio so I can lay a solid base with steady state cardio and around week 4 slowly add in some interval training!
Leg workout- did it at a different gym today so weights may be off a little in comparison to Wednesday's leg workout.
Warm up- same routine as all my workouts but do 3 sets of 20 reps with adduction and abduction.
1) prone leg curl- (70x20,90x20) 170lbsx10, 190lbsx8, 210lbsx6
2) seated leg curl- (110x12) 150lbsx10, 170x8, 190x6, my girl wanted to do a high rep set so did 110lbsx20reps.
3) barbell stiff leg deadlift-(go moderate weight here cause could irritate my lower back) 95lbsx20,145x15,195x10,245x8. I use 25lb plates on the bar so I can get a good stretch.
4)barbell squats-135x20, 225x20, 275x10
5) single leg leg press- go really light here as to not make my knee worst. 135x15 for all 3sets
6) wall sit holds for 30 sec super set with light leg extentions. Wall sits was Bwx30 sec for 3 sets, leg extentions-40lbsx30reps for 3sets.
Overall knee and lower back felt pretty good! Think I am gonna stick to hitting all my hamstring exercise before quads. Last wed I tried to alternate hams then quads but my knee was bothering me from first quad exercise.
Warm up- same routine as all my workouts but do 3 sets of 20 reps with adduction and abduction.
1) prone leg curl- (70x20,90x20) 170lbsx10, 190lbsx8, 210lbsx6
2) seated leg curl- (110x12) 150lbsx10, 170x8, 190x6, my girl wanted to do a high rep set so did 110lbsx20reps.
3) barbell stiff leg deadlift-(go moderate weight here cause could irritate my lower back) 95lbsx20,145x15,195x10,245x8. I use 25lb plates on the bar so I can get a good stretch.
4)barbell squats-135x20, 225x20, 275x10
5) single leg leg press- go really light here as to not make my knee worst. 135x15 for all 3sets
6) wall sit holds for 30 sec super set with light leg extentions. Wall sits was Bwx30 sec for 3 sets, leg extentions-40lbsx30reps for 3sets.
Overall knee and lower back felt pretty good! Think I am gonna stick to hitting all my hamstring exercise before quads. Last wed I tried to alternate hams then quads but my knee was bothering me from first quad exercise.
Day 13- wake up 6:30am 2 scoops of aminos as always. Not much to report on the nutritional end cause everything is staying the same. I am continuously heading toward my goal of 205-210@ 5% body fat. I thought today I would share something else that I have done over the years of striving to reach my full potential in sports as well as bodybuilding. I always read before I go to bed and my senior year of high school I read about making a small check list of what needs to be done in order to obtain a specific goal. So every night before I go to sleep I go over my check list and give myself a check mark or an x. The check says that I have done that particular thing to the fullness of my ability. A x means I was less then 100% at that paticular thing. For every x I have I need to formulate a plan for the following day! For every check I replay those things that I put my all into and feel the energy and focus required!!
BigBusiness
Active member
That's awesome that you keep a list and run through a checklist. When I first started PED's I would keep a detailed diary of my diet, exercise and things that I noticed worked well for me.
PHARMACOM BOARD REP
PM for any questions
BigB15 for 15% off all orders
When I first joined here Drb talked about the detail logs he kept of every cycle and since then I have kept logs during my cycles and pct. I am a thinker and keeping logs and check list helps me to put all my thoughts and ideas on paper to measure my progress outside of using my sometimes distorted perception of what I look like. I know it may sound crazy but just being honest and I am sure there a lot of people here that can relate to what I am writing.
I really like the idea of the checklist. Excellent way to hold one's self accountable and monitor progress.
Yes sir!! It's a great way to track progress!! I told a friend, that I workout with most days if I am not working out with my girl, about what I do with the check list and he has made significant progress since starting it!! He was always complaining about things he can't control like genetics and I asked what he was doing about the shit he can control!! It's a great way for me to know I have done everything in my power to attain a specific goal and once attained I have already won!! I don't need a trophy or for a judge to tell me I won I already know it by the work I have put into it!! That's for career and education as well!
That's a great compliment brother!! Thank you!!
I can understand the mind running on what you need to do tomorrow and that has happened to me. When I focus on the the check marks and the feeling and effort I put into getting that Check I sleep like a baby and wake fueled to accomplish my task for the day!! Another thing that helps me with mind wondering about the future and not to get all philosophical but I try to put all of my focus on each moment because that's all that we have the future is a projection of thought and what take you away from what you could do NOW!!!
Chest today- this workout is always a challenge for me mentally as well as physically with going heavy! The focus for this week is 6-8 rep range and since I tore my pec it's always a weird feeling once the weight starts to go up!
1) incline dumbell press-(warm up25lbsx20,35lbsx20) 50lbsx20reps, 75lbsx10reps, 80lbsx10reps, 90lbs(this weight is when I start to feel a pull)x8reps!
2)close grip decline barbell-(warm up 95lbsx20reps,135lbsx15reps) 185lbsx10reps, 185lbsx10reps, 185lbsx10reps.
3) high to low cable crossovers- 40lbsx15reps, 50lbsx15reps, 60lbsx15reps
4) flat dumbell press-50lbsx15reps,60lbsx12reps,65lbsx10reps
5) pec deck- 90lbsx20reps,110lbsx15reps,110lbsx15reps
6) low to high cable crossover-25lbsx15reps,30lbsx15reps,30lbsx15reps.
7) abs-today is a high rep day for abs. Super set machine crunches with leg raises 4 sets of 30 reps!
Cardio- eliptical 40 mins.
1) incline dumbell press-(warm up25lbsx20,35lbsx20) 50lbsx20reps, 75lbsx10reps, 80lbsx10reps, 90lbs(this weight is when I start to feel a pull)x8reps!
2)close grip decline barbell-(warm up 95lbsx20reps,135lbsx15reps) 185lbsx10reps, 185lbsx10reps, 185lbsx10reps.
3) high to low cable crossovers- 40lbsx15reps, 50lbsx15reps, 60lbsx15reps
4) flat dumbell press-50lbsx15reps,60lbsx12reps,65lbsx10reps
5) pec deck- 90lbsx20reps,110lbsx15reps,110lbsx15reps
6) low to high cable crossover-25lbsx15reps,30lbsx15reps,30lbsx15reps.
7) abs-today is a high rep day for abs. Super set machine crunches with leg raises 4 sets of 30 reps!
Cardio- eliptical 40 mins.
As you can see with chest and quads I don't go heavy enough to get 6-8 reps but I do focus on quality of movement and squeezing to finish every rep!! For every chest exercise I do my focus is on my bicep coming toward my chest to make sure I am getting a peak contraction to finish every rep! My main focus is to not create momentum and will pause after every negative and squeeze my bicep towards my chest to start the concentric part of movement!
Day 14- wake up 5:30am. 2 scoops of aminos in 16oz of water. Workout today is back and will update after workout is over. Weight is still going down with macros the way they are so still no changes to nutrition! I dont want to drop any carbs if I don't have to especially cause I haven't started sarms yet! Blood draw is this Saturday morning and once I get results I will start sarms bridge! Little later then I expected but wanted to wait for doc appt and make sure I am fully recovered from previous cycle before starting sarms!
Your a beast bro. Went back in this thread to read more about your nutrition selection/macro breakdown. Your attention to detail is spot on. It is obvious you have put a lot of thought and planning into this. As a result, I find your thread very informative and useful. Just curious, when you have to adjust and pull calories, do you plan on pulling calories from fat or carbs?
Thank you bro that's a great compliment coming from you!!! My protein and fats stay pretty much the same throughout a cut for me! I always adjust my carbs according to 1) what kind of response I am getting from the diet. 2) how is my strength during the cut. In the past leading up to a show I would always increase the load and use big compound calories burning exercises like squats, deadlifts, bent over rows, as the staple of my routine. So the majority of the carbs I would consume would be before a workout and after a workout then would drop off significantly for the rest of meals. I use carbs to get what I need to get done for a workout or to attain a body fat level! Hope that makes since
Yes that makes sense. Basically, you are front / back loading your carbs. This is an area where I hear different opinions. Obviously, total calories is the most important factor followed by where the calories are coming from. Some say it doesn't matter where/when the carbs are eaten while others feel it does make a difference. Always find it interesting what other finds works best for them. Carb front/back loading is something I have heard about, but have not tried myself. May have to implement this next time I cut.
It is very interesting to see how people respond to different nutrition plans! For me through experience I have learned and read that it's more about the BCAA's to preserve lean muscle tissue and possibly even build while at a calorie deficit. Every morning, during every workout, and after every workout I make sure I get 5 grams of the most anabolic bcaa leucine!!! I save some studies that I have read I will try to find one that is about BCAA and the importance during a cut!! Dylan had a post on here some time ago about the same topic.
Thanks for posting this.
Welcome bro!! What I found intriguing with this study, as well as several others, is that the BCAA group actually became stronger throughout the 8 week study!! From my experience and the little research I have done I never change or alter my protein and fats! They are both essential but carbs are not essential and I know I can cut them down slowly if I am not getting the response that I want! I wrote earlier in my log that I never think about preserving muscle I always think about growing muscle!! It keeps me mentally focused while training on low carbs to push myself to get the stimulation needed to grow muscle!! Through experience I know I can grow muscle while getting into peak condition and that's not even taking into account the use of AAS!!!! AAS for me are just to assist in the journey of forging myself into what I see in my mind. They don't get me there they only assist me!!!
