Trying bro!! That was a light shoulder workout! Thanks for following!
CC's Next Level Log
- Thread starter Carmel cowboy
- Start date
Trying bro!! That was a light shoulder workout! Thanks for following!
Day 33 nutrition-
Meal 1- 11/2 cups of egg whites
1/2 cup of oatmeal
1/4 cup of blueberries
Meal 2- 2 scoops of whey
16oz of almond milk
1 banana
Meal 3- 7oz of chicken breast
1 cup of wheat pasta(little something different)
1/2 cup of broccoli
Meal 4- 2 scoops of whey
16oz water
Meal 5- 7oz of chicken breast
1 cup of white rice
1/2 cup of chopped red peppers
Meal 6- 7oz of steak
4oz of baked sweet potato
Meal 7- 7oz of chicken breast
2 cups of romaine lettuce
2oz of almonds and cranberry mix
2bsp of balsamic vinegar.
Meal 1- 11/2 cups of egg whites
1/2 cup of oatmeal
1/4 cup of blueberries
Meal 2- 2 scoops of whey
16oz of almond milk
1 banana
Meal 3- 7oz of chicken breast
1 cup of wheat pasta(little something different)
1/2 cup of broccoli
Meal 4- 2 scoops of whey
16oz water
Meal 5- 7oz of chicken breast
1 cup of white rice
1/2 cup of chopped red peppers
Meal 6- 7oz of steak
4oz of baked sweet potato
Meal 7- 7oz of chicken breast
2 cups of romaine lettuce
2oz of almonds and cranberry mix
2bsp of balsamic vinegar.
Day 34 wake up 5:30am. BP 130/73. Today's workout is arms and calves. Will finish off the week with a light workout! Will post complete workout after completed. Will be doing skinfold measurements next Saturday 7/8. Weight is slowly climbing and getting more vascular each day! I know with the EQ my vascualrity gets to be insane so cant wait till the EQ is in full effect!! Everyday I get asked about my workout program not only on here but with people at the gym and everyday life. So I decided that at some point I will write how and why I set my program up the way I do. Just trying to share as much info about what has worked for me! Thanks for reading!
Thanks for following brother! I will definetly post my how and why with my training program. Would like to hear your feedback as well and mabe share what it is you do for training program!
Good question! Here is what I found in my research for a cycle support. I will list just a few important one to not make post too long.
N2guard:
1) hawthorn berry- 7mgs per serving
2) NAC- proprietary blend so you actually don't know how much your getting
3) milk thistle- proprietary blend so you actually don't know how much your getting.
5% liver and organ defender:
1) hawthorn berry- 1,100mgs per serving
2) NAC- 1,000mg per serving
3) milk thistle- 600mg per serving.
I am not using proviron to build muscle specifically. Proviron, as you may know, has a high affinity to plasma binding proteins such as SHBG and thereby increases free test! So its in my cycle for that purpose and starting at 50mg and after blood work during week 8 or 9 I will determine if I need make an increase or decrease. Hope that makes sense!
And 50mg a week is a typo on the first page I take 50mg/day.
Yes I did know that but I didn't know how to dose it for my next cycle
I do 50mg/day. Some have run it at 100mg/day.
Day 34 workout. Warm up was joint rotations and and eliptical 10 mins.
1) internal external rotations-3 sets of 20 reps
2) straight bar cable curls- (60lbax20)80lbsx15,85lbsx15,95lbsx15
3) rope push downs-50lbsx20,75lbsx15,80lbsx15,80lbsx15
4) db preacher curls-30lbsx15,40lbsx15,45lbsx15,50lbsx12
5) ez bar skull crushers-40lbsx20,70lbsx16,90lbsx15,110lbsx15
6) db hammer curls- 40lbsx15,45lbsx15,50lbsx15
7) straight bar push downs- 80lbsx15,95lbsx15,95lbx15
Cardio- 15 rounds of 30sec jump rope. Average jump per 30 sec 94.
Thank you for reading!
1) internal external rotations-3 sets of 20 reps
2) straight bar cable curls- (60lbax20)80lbsx15,85lbsx15,95lbsx15
3) rope push downs-50lbsx20,75lbsx15,80lbsx15,80lbsx15
4) db preacher curls-30lbsx15,40lbsx15,45lbsx15,50lbsx12
5) ez bar skull crushers-40lbsx20,70lbsx16,90lbsx15,110lbsx15
6) db hammer curls- 40lbsx15,45lbsx15,50lbsx15
7) straight bar push downs- 80lbsx15,95lbsx15,95lbx15
Cardio- 15 rounds of 30sec jump rope. Average jump per 30 sec 94.
Thank you for reading!
Day 35- wake up 8:30am. BP 140/72. Today is off from weights and will be doing cardio. Will post my cardio workout after completed. Thank you for reading.
Day 35 workout- cardio 30 mins on arc trainer, 10 mins on stepmill.
Ab crunches- 3 sets of 50 reps.
Will post my week 5 overview. Thank you for reading!!
Ab crunches- 3 sets of 50 reps.
Will post my week 5 overview. Thank you for reading!!
Day 36 start of week 6. Wake up 7:30am. BP 137/74. Today workout is legs. This week the focus is on what I call YOYO sets. For me YOYO sets are the most intense protocols that I use. YOYO sets are a combination of high intensity and high volume. Each exercise will be 3 sets and it starts with a heavy set of 8 reps and then you immediately drop to a weight for 15 reps. The focus for the heavy set is focusing on the eccentric contraction. The focus for the light set is on steady continuous pace with no stop to the final rep. Each set the weight slightly increases to get 6 reps on heavy set and 10-12 reps on lighter set. Will give more details on what I call YOYO sets in another post. Thank you for reading!
Last edited:
I like it,gonna try it tomorrow . See how it feels. Doing great CC !!!!
Let me know how it goes bro!!
Day 36 leg workout. This week focus is on YOYO sets. Warm up was joint rotations and arc trainer for 10 mins.
1) abduction and addictions- 3 sets of 20 reps
2) prone leg curl- (70lbax20) 130lbsx8reps drop 90lbsx15, 140lbsx7 drop 95lbsx12, 150lbsx6 drop 100lbsx10
3) standing single leg curl- (30lbsx20) 110lbsx8 drop 70lbsx15, 115lbsx7 drop 75lbsx12, 120lbsx6 drop 80lbsx10 definetly will go heavier with this exercise cause weights felt light.
4) leg extensions- (kept the reps high here and no yoyo sets to keep knee safe) 100lbsx50,115lbsx35,130lbsx30,145lbsx20
150lbsx20
5) leg press-for the leg press I keep the reps higher then scheduled for YOYO sets(225lbsx20) 585lbsx15 drop 225lbsx30, 675lbsx15 drop 315lbsx 20, 765lbsx10 drop 405lbsx20
6) hack squat-( did 3 straight sets here) 135lbsx20,225lbsx20,315lbsx15
Cardio- jump rope 10 rounds 30 sec on 30 sec off. Average jump per 30 sec 85!!
YOYO sets is by far one of the hardest training sessions for me!! If you focus on the eccentric for the heavy and stay continuous with rep speed for light sets the fatigue and burn is like nothing else I have experienced. For those with healthy knees and backs and a good foundation of squatting give YOYO sets a try!!!! Thank you for reading!
1) abduction and addictions- 3 sets of 20 reps
2) prone leg curl- (70lbax20) 130lbsx8reps drop 90lbsx15, 140lbsx7 drop 95lbsx12, 150lbsx6 drop 100lbsx10
3) standing single leg curl- (30lbsx20) 110lbsx8 drop 70lbsx15, 115lbsx7 drop 75lbsx12, 120lbsx6 drop 80lbsx10 definetly will go heavier with this exercise cause weights felt light.
4) leg extensions- (kept the reps high here and no yoyo sets to keep knee safe) 100lbsx50,115lbsx35,130lbsx30,145lbsx20
150lbsx20
5) leg press-for the leg press I keep the reps higher then scheduled for YOYO sets(225lbsx20) 585lbsx15 drop 225lbsx30, 675lbsx15 drop 315lbsx 20, 765lbsx10 drop 405lbsx20
6) hack squat-( did 3 straight sets here) 135lbsx20,225lbsx20,315lbsx15
Cardio- jump rope 10 rounds 30 sec on 30 sec off. Average jump per 30 sec 85!!
YOYO sets is by far one of the hardest training sessions for me!! If you focus on the eccentric for the heavy and stay continuous with rep speed for light sets the fatigue and burn is like nothing else I have experienced. For those with healthy knees and backs and a good foundation of squatting give YOYO sets a try!!!! Thank you for reading!
