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Carmel Cowboy Transformation Log

Carmel cowboy said:
Today is a leg day and this week my focus is on heavy 6-8 rep range! I may stay heavy for the next 3 weeks pending how my body is responding! Like I said in the beginning I have found that doing a specific routine in 3 week blocks works really well for me. When I started the contest I was already 2 weeks into doing drop set after my final heavy set so just finished up that routine last week. I have read and tried several workout schemes and have found the most success with this hybrid version of periodization. I am am a big fan of Dr. Tudor Bompa who is in my opinion the most knowledgeable about sport performance in the field today. I have taken all that I have learned from studying most of his material and applied it to what works for me and for my goals of hypertrophy. There is a step load process that I have modified for more bodybuilding purposes and those are set in 3 week intervals! One of the most important phase is anatomical adaptation, which is where I think a lot of bodybuilders, including myself, tend to neglect! This phase is assesses weaknesses and injuries. If you never address weaknesses in your body then you put a limit on how strong and big you can become. Not only weakness in a body part but also weakness In stabilizers. Anyway that how I got to using 3 week time frames to gauge my success, to alter my routine. The 3 weeks is not set In stone if something is working and I am feeling good I will keep it for 4 or even 6 weeks!
Click to expand...

Great thread.... Loving all the food porn. It gives people like me ideas to try new meals.
I'll def be following.
Stay tuned for my transformation pics as well.
Kudos!
 
Workout was back today!
My warm up is the same as usual! Joint rotations and bike for 10 mins!
Today I wanted to start logging something different before I just list the exercises, weight and reps I do. What I want to add to every workout that I log is my intention for activating the muscles that are being worked. For back exercises I always start every exercise by thinking about seperating my hands! Let me give an example, when I do lat pulldown and I am in the stretched position I start the movement by thinking about pulling the bar apart to activate my posterior chain!
1) bent over rows- (135lbsx20reps,185x15reps)225lbsx15reps,275lbsx8reps,295lbsx8reps,275lbsx8reps
2) cable pullovers- (50lbsx20reps)80lbsx15reps,90lbsx15reps,100lbsx12reps
3) uni lateral hammer strength row-(I just add up the plates on one side)45lbsx20reps,135x12reps,225lbsx8reps,225lbsx8reps
4) lat pulldowns- 200lbsx12reps,220lbsx10reps,235lbsx8reps,250lbsx6reps
5) rack pulls- inspired by jmb and ironlifter36!!! 135lbsx15reps,225lbsx15reps,315lbsx15reps!
6) standing calf raise- 5 sets of 15 reps with 220lbs. Knee was a little sore!
 
Carmel cowboy said:
Workout was back today!
My warm up is the same as usual! Joint rotations and bike for 10 mins!
Today I wanted to start logging something different before I just list the exercises, weight and reps I do. What I want to add to every workout that I log is my intention for activating the muscles that are being worked. For back exercises I always start every exercise by thinking about seperating my hands! Let me give an example, when I do lat pulldown and I am in the stretched position I start the movement by thinking about pulling the bar apart to activate my posterior
chain!
1) bent over rows- (135lbsx20reps,185x15reps)225lbsx15reps,275lbsx8reps,295lbsx8reps,275lbsx8reps
2) cable pullovers- (50lbsx20reps)80lbsx15reps,90lbsx15reps,100lbsx12reps
3) uni lateral hammer strength row-(I just add up the plates on one side)45lbsx20reps,135x12reps,225lbsx8reps,225lbsx8reps
4) lat pulldowns- 200lbsx12reps,220lbsx10reps,235lbsx8reps,250lbsx6reps
5) rack pulls- inspired by jmb and ironlifter36!!! 135lbsx15reps,225lbsx15reps,315lbsx15reps!
6) standing calf raise- 5 sets of 15 reps with 220lbs. Knee was a little sore!
Click to expand...

Nice workout Brutha, all similar here . But I can't mess with the bent over stuff & take the chance of injury. I ain't what I used to be, if fact one guy in the gym was squatting 300 & I said to myself (Shit I remember when i was doing 400). But I still walked over close just in case!!!!
 
svanimost said:
Nice workout Brutha, all similar here . But I can't mess with the bent over stuff & take the chance of injury. I ain't what I used to be, if fact one guy in the gym was squatting 300 & I said to myself (Shit I remember when i was doing 400). But I still walked over close just in case!!!!
Click to expand...

Back has been feeling pretty good but I have to be careful as well!
 
Day 15 wake up 6:30am 2 scoops of aminos in 16oz of water. Today is legs at the gym and as always I do a thorough warm up and start with adduction abduction then hamstrings. Will post workout after it's completed. Weight this morning was 222lbs. Forgot to write afte back workout on day 14 I did 40 mins on bike. No change to macros cause still dropping body fat while strength is still up! Last body fat was 1/31 so will be doing fat test on February 21st
 
Carmel cowboy said:
Day 15 wake up 6:30am 2 scoops of aminos in 16oz of water. Today is legs at the gym and as always I do a thorough warm up and start with adduction abduction then hamstrings. Will post workout after it's completed. Weight this morning was 222lbs. Forgot to write afte back workout on day 14 I did 40 mins on bike. No change to macros cause still dropping body fat while strength is still up! Last body fat was 1/31 so will be doing fat test on February 21st
Click to expand...

How did you like those rack pulls?
 
Leg workout- from the warm up my knee was sore so today was a light hamstring day!
1) prone leg curl-3 sets of 15 reps with a weight that I never approached failure
2) dumbell stiff leg deadlift- 3 sets of 15 reps light weight
3) standing single leg curl- 3- sets 25 reps light weight
4) leg press- very light just to get a little blood flow to quads and finish off hams 3 sets 20 reps
5) decline crunches with 10lbs plate on chest- 3 sets of 30 reps.
6) hanging leg raises- body weight 3 sets of 25reps
Foam roller for lower body and mid traps!
Bike 40 mins!
Feeling a little run down! Looking at my log I have been pushing pretty hard over the last 6 weeks! I am thinking next week will be a recuperation week. Right now I am think 3 light days of weight training and 5 cardio days! Will post more details if I definetly decide to do a deload next week. Another option I thinking is take 2-3 days completely off. If anyone has any suggestion I am open to trying them! One of the most important aspects of a program is rest and I have always had a hard time with that!!
 
Carmel cowboy said:
Leg workout- from the warm up my knee was sore so today was a light hamstring day!
1) prone leg curl-3 sets of 15 reps with a weight that I never approached failure
2) dumbell stiff leg deadlift- 3 sets of 15 reps light weight
3) standing single leg curl- 3- sets 25 reps light weight
4) leg press- very light just to get a little blood flow to quads and finish off hams 3 sets 20 reps
5) decline crunches with 10lbs plate on chest- 3 sets of 30 reps.
6) hanging leg raises- body weight 3 sets of 25reps
Foam roller for lower body and mid traps!
Bike 40 mins!
Feeling a little run down! Looking at my log I have been pushing pretty hard over the last 6 weeks! I am thinking next week will be a recuperation week. Right now I am think 3 light days of weight training and 5 cardio days! Will post more details if I definetly decide to do a deload next week. Another option I thinking is take 2-3 days completely off. If anyone has any suggestion I am open to trying them! One of the most important aspects of a program is rest and I have always had a hard time with that!!
Click to expand...

I am right there with you, I find it hard to take time off because I am so focused on my objective. I have to force myself to step back and look at the big picture and listen to my body. I have done deload weeks with a drop in volume and intensity as well as 5 days of consecutive rest. Both served their purpose and allowed me to recover. I am planning on taking 5-6 days off myself starting this Friday.
 
ironlifter36 said:
I am right there with you, I find it hard to take time off because I am so focused on my objective. I have to force myself to step back and look at the big picture and listen to my body. I have done deload weeks with a drop in volume and intensity as well as 5 days of consecutive rest. Both served their purpose and allowed me to recover. I am planning on taking 5-6 days off myself starting this Friday.
Click to expand...

Yeah that's hard for me for the same reason bro!! Think I am going to do a light 3 days of training with some cardio!
 
Carmel cowboy said:
Workout was back today!
My warm up is the same as usual! Joint rotations and bike for 10 mins!
Today I wanted to start logging something different before I just list the exercises, weight and reps I do. What I want to add to every workout that I log is my intention for activating the muscles that are being worked. For back exercises I always start every exercise by thinking about seperating my hands! Let me give an example, when I do lat pulldown and I am in the stretched position I start the movement by thinking about pulling the bar apart to activate my posterior chain!
1) bent over rows- (135lbsx20reps,185x15reps)225lbsx15reps,275lbsx8reps,295lbsx8reps,275lbsx8reps
2) cable pullovers- (50lbsx20reps)80lbsx15reps,90lbsx15reps,100lbsx12reps
3) uni lateral hammer strength row-(I just add up the plates on one side)45lbsx20reps,135x12reps,225lbsx8reps,225lbsx8reps
4) lat pulldowns- 200lbsx12reps,220lbsx10reps,235lbsx8reps,250lbsx6reps
5) rack pulls- inspired by jmb and ironlifter36!!! 135lbsx15reps,225lbsx15reps,315lbsx15reps!
6) standing calf raise- 5 sets of 15 reps with 220lbs. Knee was a little sore!
Click to expand...

Killer workout man. I gotta give those cable pullovers a try
 
Day 16- wake up 5:30am 2 scoops of aminos. Workout scheduled for today is shoulders and calves. Going to finish off the week with the same macros and may make some changes next week. I have decided that next week will be a deload week! My plan is monday- chest, back,abs, Wednesday-hams,quads,calves Friday - shoulder,arms,abs.
Weight will be very light and will finish with exercises for stabilizers for that paticular muscle group.
 
Shoulder workout- main focus today for shoulders was medial head.
1) dumbell side laterals (warm up-15lbsx20reps,25lbsx20reps) 45lbsx15reps,55lbsx10reps,65lbsx8reps,70lbsx6reps felt lower back tighten up!
2) barbell overhead press-
(wide grip bar to chin and continuous tension)95lbsx20reps,145lbsx12reps,165lbsx8reps,185lbsx6reps
3) cable side laterals-( I did these a little different. 1 full rep pause at the top and the half way down and back up again is 1 completed rep) 20lbsx15reps, 30lbsx12reps,40lbsx8reps.
4) barbell shrugs( stayed light cause back was tight) 135lbsx20reps,225lbsx20reps, 315lbsx15reps,315lbsx15reps
5) reverse pec deck-80lbsX15, 110lbsx15reps, 120lbsx12reps,130lbsx8reps
6) neutral grip machine overhead press- 120lbsx15rep,150lbsx12reps,180lbsx10reps,200lbsx8reps
Cardio- arc trainer 40mins! Overall good workout with the exception of lower back getting tight during side laterals
 
Carmel cowboy said:
Shoulder workout- main focus today for shoulders was medial head.
1) dumbell side laterals (warm up-15lbsx20reps,25lbsx20reps) 45lbsx15reps,55lbsx10reps,65lbsx8reps,70lbsx6reps felt lower back tighten up!
2) barbell overhead press-
(wide grip bar to chin and continuous tension)95lbsx20reps,145lbsx12reps,165lbsx8reps,185lbsx6reps
3) cable side laterals-( I did these a little different. 1 full rep pause at the top and the half way down and back up again is 1 completed rep) 20lbsx15reps, 30lbsx12reps,40lbsx8reps.
4) barbell shrugs( stayed light cause back was tight) 135lbsx20reps,225lbsx20reps, 315lbsx15reps,315lbsx15reps
5) reverse pec deck-80lbsX15, 110lbsx15reps, 120lbsx12reps,130lbsx8reps
6) neutral grip machine overhead press- 120lbsx15rep,150lbsx12reps,180lbsx10reps,200lbsx8reps
Cardio- arc trainer 40mins! Overall good workout with the exception of lower back getting tight during side laterals
Click to expand...

70lbs on the side raises?!?! Your a beast bro. No wonder I don't have the size I want. I got some work/progression to do. Curious, how you planning on tweaking your macros for the deload?
 
ironlifter36 said:
70lbs on the side raises?!?! Your a beast bro. No wonder I don't have the size I want. I got some work/progression to do. Curious, how you planning on tweaking your macros for the deload?
Click to expand...

Thanks bro!! Yes sir!! 70lbs side laterals!! I am gonna see where my weight is at the end of the week and formulate a plan! I will post all the details brother!!
 
IMG_0477.jpg.
Had to post a picture of the soup I mentioned in a earlier post! This shit is good!! Little high in sodium but really good
 
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