Day 20 wake up 5:30am. BP 137/80. Today's workout is arms and abs. Will be doing cardio after my last meal. Will post complete workout and nutrition for the day! Thank you for reading!
CC's Next Level Log
- Thread starter Carmel cowboy
- Start date
The power of suggestion is a powerful tool.I remember Arnold always talking about it.That he pictured himself winning all the time.There was never a doubt in his mind that he would come in 1st place,not 2nd,not 3rd but always 1st.Most successful athletes/businessmen etc follow this way of thinking.The worst thing you can do to yourself is doubt yourself.It's like a cancer;if there is even a shred of doubt it will keep growing until you fail.
week 3 day 20 weight 214.2lbs
This is an awesome representation of having a positive mindset and the power of absolute focus! Don't give yourself ANY other choice but to succeed, there is no other option. No plan B. No reason for an escape route, because anything that steps in your way is getting demolished, period. There is not an obstacle in this world you can't defeat with hard work and focus. When you make up your mind on what you want, and it becomes a goal, achieve it no matter what. Never take your focus off of what you want and get distracted by the dumb shit that comes along in your day-to-day. It's nothing but an obstacle, and needs no more attention from you than a bug you step on when you don't notice it's in your path.
I like it bro, and loving your detail. This is a log all others should strive to match, both in details of diet and training, but also into the mental/psychological detail you provide! Keep killing it brother!
20 days and gained 7.2lbs at a slight deficit!!! Only going to get better!!
Bro I couldn't agree more!!!!!! Thank you for writing that!! I appreciate you!!! I appreciate your positive mind!!! You my friend are adding gas to this raging fire brother and I thank you for that!!! Thank you for reading and following!! I have a lot more to share shit is just getting started!!!
Day 20 workout arms and abs. Like the rest of the week it's supersets for each section of the muscle group. Warm up was joint rotations and bike for 10mins.
1) internal and external joint rotations- 3 sets of 20 reps
2) Db hammer curls-(25lbsx20,30lbsx20)50lbsx15,55lbsx15,60lbx12
Reverse grip ez bar curls-(40lbsx15,45lbsx15)60lbsx15,70lnsx15,80lbsx15
3) rope push downs-(30lbsx20) 50lbsx15,60lbsx15,70lbsx15
Close grip machine bench press-(95lbsx20) 135lbsx15,150lbsx15,165lbsx15
4) barbell curls-(65lbsx20)105lbsx15,125lbsx15,135lbsx15 (thought I would point out something here. On rep 12 with 135lbs I looked at my boy and said these aren't real weights)
Incline db curls-(20lbsx20)30lbsx15,35lbsx12,35lbsx12
5) skull crushers-(50lbsx20) 60lbsx15,80lbsx15,90lbsx15
Single arm underhand grip pushdowns-(30lbsx15) 40lbsx15,45lbsx15,50lbsx15
6) ab crunch- bwx50 for 3 sets
Hanging leg raises- bwx20reps for 3 sets
Will post my cardio after my last meal. Thank you for reading!
1) internal and external joint rotations- 3 sets of 20 reps
2) Db hammer curls-(25lbsx20,30lbsx20)50lbsx15,55lbsx15,60lbx12
Reverse grip ez bar curls-(40lbsx15,45lbsx15)60lbsx15,70lnsx15,80lbsx15
3) rope push downs-(30lbsx20) 50lbsx15,60lbsx15,70lbsx15
Close grip machine bench press-(95lbsx20) 135lbsx15,150lbsx15,165lbsx15
4) barbell curls-(65lbsx20)105lbsx15,125lbsx15,135lbsx15 (thought I would point out something here. On rep 12 with 135lbs I looked at my boy and said these aren't real weights)
Incline db curls-(20lbsx20)30lbsx15,35lbsx12,35lbsx12
5) skull crushers-(50lbsx20) 60lbsx15,80lbsx15,90lbsx15
Single arm underhand grip pushdowns-(30lbsx15) 40lbsx15,45lbsx15,50lbsx15
6) ab crunch- bwx50 for 3 sets
Hanging leg raises- bwx20reps for 3 sets
Will post my cardio after my last meal. Thank you for reading!
Day 20 nutrition:
Meal 1- 11/2 cups of egg white
1/2 cup of oatmeal
1/4 cup of blueberries
Meal 2- 2 scoops of whey
16oz almond milk
1 medium apple
Meal 3- 7oz steak
1 cup of brown rice
1/2 cup of broccoli
Meal 4- 2 scoops of whey
16oz water
Meal 5- 7oz steak
1 cup of white rice
Meal 6- 7oz turkey burger
1/2 cup brown rice
1/2 cup of green beans
Cardio- steady state 15mins on arc trainer, 15 mins on bike
Meal 7- 1 cup of egg whites
4oz turkey
1 cup of spinach
Thank you for reading!
Meal 1- 11/2 cups of egg white
1/2 cup of oatmeal
1/4 cup of blueberries
Meal 2- 2 scoops of whey
16oz almond milk
1 medium apple
Meal 3- 7oz steak
1 cup of brown rice
1/2 cup of broccoli
Meal 4- 2 scoops of whey
16oz water
Meal 5- 7oz steak
1 cup of white rice
Meal 6- 7oz turkey burger
1/2 cup brown rice
1/2 cup of green beans
Cardio- steady state 15mins on arc trainer, 15 mins on bike
Meal 7- 1 cup of egg whites
4oz turkey
1 cup of spinach
Thank you for reading!
Day 21 wake up 8:30am. BP 142/73. Today is a day off from weights. Will post nutrition and cardio workout once complete. Will also post 3 week overview as well as plan for week 4. Thank you for reading!
Day 22- wake up 8:30am. BP 145/73. Today starts week 4 and my transition to a strength phase. The strength phase will start on Monday this week because I had a mini deload and took last sat and sun off. I want to finish off superset hypertrophy phase with doing legs. Will post complete leg workout once completed.
Week 3 overview
Weight- 214.2lbs up 7.2lbs from the start point.
Skinfold- will be taken next Saturday morning 6/24
Blood Pressure- has slowly increased but nothing to be alarmed about.
Compounds- last week of drol.
Periodized plan- week 4 will be a strength phase and will be interesting to see how much stronger compared to baseline. Like mentioned earlier strength phase will start on Monday!
Nutrition- my macros will remain the same as week 3. Still at a moderate deficit and keeping carbs around 165 grams a day.
Mirror assessment- look full and vascular. Holding some water and a small amount of body fat in my lower pec and core.
Thank you for following and reading! HAPPY FATHER'S DAY!!!
Week 3 overview
Weight- 214.2lbs up 7.2lbs from the start point.
Skinfold- will be taken next Saturday morning 6/24
Blood Pressure- has slowly increased but nothing to be alarmed about.
Compounds- last week of drol.
Periodized plan- week 4 will be a strength phase and will be interesting to see how much stronger compared to baseline. Like mentioned earlier strength phase will start on Monday!
Nutrition- my macros will remain the same as week 3. Still at a moderate deficit and keeping carbs around 165 grams a day.
Mirror assessment- look full and vascular. Holding some water and a small amount of body fat in my lower pec and core.
Thank you for following and reading! HAPPY FATHER'S DAY!!!
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Day 22 leg workout. Last workout for supersets! Warm up was joint rotations and arc trainer 10mins.
1) adduction and abduction- 3 sets of 20 reps
2) prone leg curl-(70lbsx20)110lbsx15,130lbsx12, 130lbsx12
Standing single leg curl-(45lbsx20) 60lbsx15,70lbsx12,75lbsx12
3)seated leg curl-(70lbsx20)90lbsx15,110lbsx15,130lbsx12
Db stiff leg dl-(35x20) 40lbsx20,50lbsx20,50lbsx20 (stayed light for lower back)
4) leg extensions-(70lbsx50)110lbsx50,120lbsx35,130lbsx30
Db front squats-(35lbsx20) 50lbsx20,50lbsx20,50lbsx20
5) hack squat-(sledx20) 135lbsx20,225lbsx15,225lbsx15,225lbsx15
Leg press-(225lbsx20) 405lbsx20,495lbsx20,585lbsx20,675lbsx15
Cardio- jump rope 12 rounds 30 sec on 30sec off. Average jumps per 30 sec 85. Leg were heavy from workout. Will post all my meals once day is completed. Thank you for reading!!
1) adduction and abduction- 3 sets of 20 reps
2) prone leg curl-(70lbsx20)110lbsx15,130lbsx12, 130lbsx12
Standing single leg curl-(45lbsx20) 60lbsx15,70lbsx12,75lbsx12
3)seated leg curl-(70lbsx20)90lbsx15,110lbsx15,130lbsx12
Db stiff leg dl-(35x20) 40lbsx20,50lbsx20,50lbsx20 (stayed light for lower back)
4) leg extensions-(70lbsx50)110lbsx50,120lbsx35,130lbsx30
Db front squats-(35lbsx20) 50lbsx20,50lbsx20,50lbsx20
5) hack squat-(sledx20) 135lbsx20,225lbsx15,225lbsx15,225lbsx15
Leg press-(225lbsx20) 405lbsx20,495lbsx20,585lbsx20,675lbsx15
Cardio- jump rope 12 rounds 30 sec on 30sec off. Average jumps per 30 sec 85. Leg were heavy from workout. Will post all my meals once day is completed. Thank you for reading!!
Day 23 wake up 6:30am. BP 140/74. Today starts my strength phase. Will post my baseline numbers prior to each workout to check progress. I will not be going crazy with the weights but will be doing enough to check progress! Today's workout is chest and calves. Thank you for reading!
Day 23 workout chest and calves. This week is a strength phase and will be doing less volume with more weight. Reps will be 6-8 for most workout. My baseline workouts was the week of may 21st- may 27th. Just want to remind everyone that for my chest workouts I never hit failure cause of previous surgery and current injuries so my chest workout isn't a good indicator of strength increase but you will be able to see where I can handle more weight for more reps.
Baseline workout- 5/22/17
1) incline db press- 60lbsx15,70lbsx15,85lbsx12,90lbsx8
2) flat db press- 60lbsx15,80lbsx15,90lbsx10,
3) decline close grip barbell- 135lbsx15,175lbsx12,185x12
Those were the 3 compound movements that I am going to compare against for today's workout.
Day 23 workout- 6/19/17
1) incline db press-(25lbsx20,35lbsx20)70lbsx15,90lbsx15(felt easy),95lbsx12(only stopped cause of fear of shoulder and chest)
2) flat db press- (35lbsx20)60lbsx20,85lbsx15,90lbsx15,95lbsx12
3) decline barbell press-(95lbsx20) stayed at 3 sets of 155lbsx20 reps. Rhomboid and mid trap were getting more fatigued then chest which is a sign that I am compensating to protect chest.
4) low to high cable crossovers- 4 sets of 15 reps with 30lbs
5) peck deck- 4 sets of 15 reps with 120lbs
6) seated calf raise- (50lbsx20) 100lbsx20,150lbsx15,170lbsx15,
7) standing calf raises- (135lbsx20)200lbsx15,220lbsx15,240lbsx12,250lbsx10,260lbsx8.
Overall very happy with the strength progress over the 3 weeks. My 10 reps strength has definetly increased and that's all I can ask for. I know I can push a lot more weight but as the load goes up I have to ask myself if the risk is worth it especially cause I am making phenomenal progress with what I am doing!!
Cardio- jump rope 15 rounds 30 secs on 30 secs off. Average jumps per 30 sec 96!!!!!!!! Yes you read that right 96!!!
Overall great workout today!! Closed my workout notebook after my workout and felt a sense of accomplishment!!! Thank you for reading!
Baseline workout- 5/22/17
1) incline db press- 60lbsx15,70lbsx15,85lbsx12,90lbsx8
2) flat db press- 60lbsx15,80lbsx15,90lbsx10,
3) decline close grip barbell- 135lbsx15,175lbsx12,185x12
Those were the 3 compound movements that I am going to compare against for today's workout.
Day 23 workout- 6/19/17
1) incline db press-(25lbsx20,35lbsx20)70lbsx15,90lbsx15(felt easy),95lbsx12(only stopped cause of fear of shoulder and chest)
2) flat db press- (35lbsx20)60lbsx20,85lbsx15,90lbsx15,95lbsx12
3) decline barbell press-(95lbsx20) stayed at 3 sets of 155lbsx20 reps. Rhomboid and mid trap were getting more fatigued then chest which is a sign that I am compensating to protect chest.
4) low to high cable crossovers- 4 sets of 15 reps with 30lbs
5) peck deck- 4 sets of 15 reps with 120lbs
6) seated calf raise- (50lbsx20) 100lbsx20,150lbsx15,170lbsx15,
7) standing calf raises- (135lbsx20)200lbsx15,220lbsx15,240lbsx12,250lbsx10,260lbsx8.
Overall very happy with the strength progress over the 3 weeks. My 10 reps strength has definetly increased and that's all I can ask for. I know I can push a lot more weight but as the load goes up I have to ask myself if the risk is worth it especially cause I am making phenomenal progress with what I am doing!!
Cardio- jump rope 15 rounds 30 secs on 30 secs off. Average jumps per 30 sec 96!!!!!!!! Yes you read that right 96!!!
Overall great workout today!! Closed my workout notebook after my workout and felt a sense of accomplishment!!! Thank you for reading!
Bro I am happy with the strength and progress I have made in 3 weeks!!! The weights do not feel the same if that makes any sense!! I can honestly say I have always pushed the limits with how strong I can get, as I think its an important part of any training protocol, and I feel as strong as I was in my early 30's when I was the strongest in my life!
Day 23 nutrition:
Meal 1- 11/2 cup of egg whites
1/2 cup of oatmeal
1/4 cup of strawberries
Meal 2- 2 scoops of whey
16oz almond milk
1 banana
Meal 3- 7oz chicken breast
1 cup of brown rice
2tbs of guacamole
Meal 4- 2 scoops of whey
16oz of water
Meal 5- 7oz chicken breast
1 cup of white rice
1/2 cup of broccoli
Meal 6- 7oz of chicken breast
1/2 cup of brown rice
5 spears of asparagus
Meal 7- 1 cup of egg whites
4oz of turkey
1 tbs of peanut butter
Thank you for reading!
Meal 1- 11/2 cup of egg whites
1/2 cup of oatmeal
1/4 cup of strawberries
Meal 2- 2 scoops of whey
16oz almond milk
1 banana
Meal 3- 7oz chicken breast
1 cup of brown rice
2tbs of guacamole
Meal 4- 2 scoops of whey
16oz of water
Meal 5- 7oz chicken breast
1 cup of white rice
1/2 cup of broccoli
Meal 6- 7oz of chicken breast
1/2 cup of brown rice
5 spears of asparagus
Meal 7- 1 cup of egg whites
4oz of turkey
1 tbs of peanut butter
Thank you for reading!
Day 24 wake up 5:30am. BP 146/77. Today's workout is back and abs. Will post complete workout after completed. Thank you for reading!
Little switch to today's workout plan. I am going to do just cardio today and move my back workout to tomorrow. Have a little tweak in my left mid trap and don't want to irritate it anymore then it is! Will do some foam roller before cardio and after. I am also making a message appt for this weekend. Thank you for reading!
Day 24 cardio- 30 mins on eliptical, 20 mins on treadmill. Foam roller before and after cardio. Trap feels a lot better then last night and this morning! Going to do some heat and foam roller before bed tonight! Will post my meals for the day once completed. Thank you for reading.
