Soup looks amazing! And yeah 70lbs on side lateral raises is nuts!
Carmel Cowboy Transformation Log
- Thread starter Carmel cowboy
- Start date
Soup looks amazing! And yeah 70lbs on side lateral raises is nuts!
MissBizz
Active member
Looks super yummy...you're doing awesome so far!!!!
It's very good!! Next shoulder workout I will have to post a video link of the 70lb side lateral!
It's very good!! Thank you! Looking at some of your workouts and your killing it!!!
Day 17- wake up 5:30am 2 scoops of aminos as usual. Today is going to be a cardio only day and will finish off the week with arms tomorrow. Weight was up about 2lbs this morning but I know it was from the sodium in the soup last night. Macros will stay the same to finish out week and will post nutrition plan for deload.
Cardio today was 30 mins on eliptical and 15 mins on the bike. Have blood work on Saturday morning and once I get results will start sarms bridge! Next week is a deload week and I am going to change my nutrition plan. Since I will be starting sarms bridge within the next couple of weeks I am going to get a little aggressive with getting ripped. The plan will be to start carb cycling while the intensity of my workout will be low next week. I will be able to get a good gauge of how low I want to go on low days. The cycle is going to be 2 low days followed by 2 moderately high days. My carbs over the last two weeks have been around 200-230grams per day. During the carb cycle my low days will be 50grams of carbs and my high days will be 120-130grams. My protein will stay at 235 grams a day which is roughly 920 calories. My fat will will stay around 114 grams per day which will give 1,026 calories a day. Caloriies on low day will be around 2,146 calories. Calories on high day will range from 2,426-2,466 a day.
Going to see how my body respondes to the carb cycling especially coming off of two low days!
Day 18 wake up 7am! Blood work is completed and will start sarms bridge once I can review results and everything is within range! Today workout is arms will post complete workout. Carb cycling will start tomorrow!
Arm workout- warm up and stabilizing exercises as usual.
1) incline dumbell curls- (20lbsx15reps,25lbsx15reps)30lbsx15reps, 35lbsx15reps, 40lbsx12reps,
2)preacher curls- 70lbsx15reps for 3sets
3) seated alternating db hammer curls-25lbsx15rep,30lbsx15reps,40lbsx12reps,45lbsx10reps
4) barbell curls- 65lbsx15reps,95lbsx15reps,115lbsx12, 135lbsx10reps
5)single arm under hand push downs- 30lbsx20reps, 40lbsx15reps, 50lbsx15reps, 60lbsx12reps
6)ez bar skull crushers- 90lbsx15,100lbsx15reps,110lbsx12reps,120lbsx10reps
7) V bar push downs-150lbsx15reps,170x12reps,180lbsx10reps
Cardio- 40 mins on arc trainer.
Body feels tired and definetly need a break so next weeks deload is needed!
1) incline dumbell curls- (20lbsx15reps,25lbsx15reps)30lbsx15reps, 35lbsx15reps, 40lbsx12reps,
2)preacher curls- 70lbsx15reps for 3sets
3) seated alternating db hammer curls-25lbsx15rep,30lbsx15reps,40lbsx12reps,45lbsx10reps
4) barbell curls- 65lbsx15reps,95lbsx15reps,115lbsx12, 135lbsx10reps
5)single arm under hand push downs- 30lbsx20reps, 40lbsx15reps, 50lbsx15reps, 60lbsx12reps
6)ez bar skull crushers- 90lbsx15,100lbsx15reps,110lbsx12reps,120lbsx10reps
7) V bar push downs-150lbsx15reps,170x12reps,180lbsx10reps
Cardio- 40 mins on arc trainer.
Body feels tired and definetly need a break so next weeks deload is needed!
Thanks bro!! I love working out on the weekend to no rush!
Day 19 wake up 7am 2 scoops of amino then some fasted cardio arc trainer for 40mins.
Weight this morning was 222.8lbs and have been holding there over the last few days. Couple of days was a little higher due to sodium. Today I start carb cycling and today is 50 grams of carbs! Will post all my food. Will be doing my 7 site body fat test on the 21st which will be the 3 week mark from last test.
Weight this morning was 222.8lbs and have been holding there over the last few days. Couple of days was a little higher due to sodium. Today I start carb cycling and today is 50 grams of carbs! Will post all my food. Will be doing my 7 site body fat test on the 21st which will be the 3 week mark from last test.
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LOW CARB DAY
Meal 1-(everything that I count towards my totals for the day is considered a meal for me)2 scoops of whey isolate in 16 oz of almond milk. Pro 50g, carbs 2g, fat 6.5g
Meal 2- 3 whole eggs
4 egg whites
1/4 cup of oatmeal
Pro-32g, carbs-16g, fat-15g
Meal 1-(everything that I count towards my totals for the day is considered a meal for me)2 scoops of whey isolate in 16 oz of almond milk. Pro 50g, carbs 2g, fat 6.5g
Meal 2- 3 whole eggs
4 egg whites
1/4 cup of oatmeal
Pro-32g, carbs-16g, fat-15g
Meal 3- 6oz chicken breast
1/2 cup whit rice
Pro- 52g, carbs-22g, fat 6g
Meal 4- 6oz chicken breast
1.7oz baby bok choi
Meal 5- 6oz chicken breast
1/2 cup broccoli
Meal 6- 4oz chicken breast
2 oz flank steak
Meal 7- 2 scoops of whey isolate
16oz of water
1/2 cup whit rice
Pro- 52g, carbs-22g, fat 6g
Meal 4- 6oz chicken breast
1.7oz baby bok choi
Meal 5- 6oz chicken breast
1/2 cup broccoli
Meal 6- 4oz chicken breast
2 oz flank steak
Meal 7- 2 scoops of whey isolate
16oz of water
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Totals for day 19. Protein- 334 grams, carbs- 55 grams, fat-67 grams. Sodium-1,727mg, potassium-2,634.
Calories-approx 2,159. Tomorrow is a scheduled low day at 50 grams of carbs. Fat was a little under today and protein was a little higher cause of a little hunger about 45 mins after each meal. Will make adjustments as I go pending how much weight I lose over a week.
Calories-approx 2,159. Tomorrow is a scheduled low day at 50 grams of carbs. Fat was a little under today and protein was a little higher cause of a little hunger about 45 mins after each meal. Will make adjustments as I go pending how much weight I lose over a week.
Day 20- wake up 6:30am! 2 scoops of aminos in 16oz of water. Today starts my deload week and the workout is chest, back, calves. Every exercise is going to be really light and 15-20 reps! Going to finish with some stability exercise for each muscle group. Will post my complete workout. For nutrition today is my second low day at 50 grams of carbohydrates.
Meal 1 - 3 whole eggs
4 egg whites
1/4 cup of oatmeal
Meal 2- 2 scoops of whey isolate
16oz of almond milk
Meal 3- 6oz chicken breast
1/2 cup white rice
Will update the rest of the day meals.
Meal 1 - 3 whole eggs
4 egg whites
1/4 cup of oatmeal
Meal 2- 2 scoops of whey isolate
16oz of almond milk
Meal 3- 6oz chicken breast
1/2 cup white rice
Will update the rest of the day meals.
Thanks! These are the toughest workouts for me!! It messes with me mentally, if that makes sense, especially with a specific goal in mind!!
Deload workout- chest back calves and stabilizing exercises. Warm up was the same as always joint rotations and 10 mins on treadmill normally do the bike but back was a little tight and didn't want to sit for warm up.
1) external rotation- 3 sets of 20 reps
2) internal rotation- 3 sets of 20 reps
3) rope face pulls-3 sets of 15 reps
4) incline db press- 20lbsx20reps, 30lbsx20reps, 40lbsx20reps, 45lbsx20reps
5) lat pull down- 110lbsx15reps,110lbs15reps,110lbsx15reps
6) flat db press- 40lbsx15rep, 50lbsX15reps,50lbsx15reps.(this is where I started to feel my energy get tapped. 2nd day at 50 grams of carbs)
7) hammer strength uni lateral row-45lbsx15reps,45lbsx15reps,45lbsx15reps
8) decline barbell press-115lbsx15reps, 115lbsx15reps,115lbsx15reps
9)one arm db row-50lbsx15reps,50lbsx15reps,50lbsx15reps
10)seated calf raise- 50lbs for 3 sets of 20reps
11)standing calf raise- 110lbs for 3 sets of 15reps
Cardio- arc trainer 40 mins
Lower back stabilizing exercise- 1)Bird dog 6 sets of 10 sec holds
2)The curlup- 6 sets 15 reps.
3) side plank- 3 sets 30 sec hold
4) bodyweight squat- 5 perfect reps.
Overall great workout. Felt more exhausted from the low carbs then anything else which is to be expected!!
1) external rotation- 3 sets of 20 reps
2) internal rotation- 3 sets of 20 reps
3) rope face pulls-3 sets of 15 reps
4) incline db press- 20lbsx20reps, 30lbsx20reps, 40lbsx20reps, 45lbsx20reps
5) lat pull down- 110lbsx15reps,110lbs15reps,110lbsx15reps
6) flat db press- 40lbsx15rep, 50lbsX15reps,50lbsx15reps.(this is where I started to feel my energy get tapped. 2nd day at 50 grams of carbs)
7) hammer strength uni lateral row-45lbsx15reps,45lbsx15reps,45lbsx15reps
8) decline barbell press-115lbsx15reps, 115lbsx15reps,115lbsx15reps
9)one arm db row-50lbsx15reps,50lbsx15reps,50lbsx15reps
10)seated calf raise- 50lbs for 3 sets of 20reps
11)standing calf raise- 110lbs for 3 sets of 15reps
Cardio- arc trainer 40 mins
Lower back stabilizing exercise- 1)Bird dog 6 sets of 10 sec holds
2)The curlup- 6 sets 15 reps.
3) side plank- 3 sets 30 sec hold
4) bodyweight squat- 5 perfect reps.
Overall great workout. Felt more exhausted from the low carbs then anything else which is to be expected!!
Meal 4-(post workout) 2 scoops of whey isolate in 16 oz of water
Meal 5-45 mins after shake. 6oz chicken breast
4oz of broccoli
Meal 6-6oz tilapia
4 oz of mixed veggies broccoli, green beans,spinach,baby bok choi.
Meal 7- 2 scoops of whey isolate in 16oz of water.
Meal 5-45 mins after shake. 6oz chicken breast
4oz of broccoli
Meal 6-6oz tilapia
4 oz of mixed veggies broccoli, green beans,spinach,baby bok choi.
Meal 7- 2 scoops of whey isolate in 16oz of water.
Totals for second low carb day- pro- 320, carbs-52g, fat- 62g. Calories=2,046 sodium- 1,250mg potassium-1,412. Tomorrow carbs are going up to 120grams. Will check weight first thing in the morning!
