Thanks ironlifter! Just trying to share as much knowledge as I can.
CC's Next Level Log
- Thread starter Carmel cowboy
- Start date
Day 55 workout shoulders and abs. Warm up was joint rotations and 10 mins on bike.
1) internal and external rotations- 3 sets of 20 reps.
2) db side laterals- (20lbsx20,30lbsx20)50lbsx15,60lbsx15,70lbsx12,75lbsx8
3) standing barbell overhead press- (barx20,95lbsx20)135lbsx15,185lbsx12,205lbsx8,205lbsx8
4) cable single arm rear laterals-(20lbsx20) 30lbsx15,40lbsx12,50lbsx8,50lbsx8
5) seated db front raise with neutral grip-(15lbsx20)25lbsx15,30lbsx15,35lbsx12,40lbsx8
6) barbell shrugs- (135lbsx20)225lbsx20,315lbsx15,405lbsx15,495lbsx12
7) ab crunch bench- 3 sets of 50 reps
8) hanging leg raises- 3 sets of 25 reps
Cardio- giving my knee a break so did 20 mins in bike. Overall great workout!!
1) internal and external rotations- 3 sets of 20 reps.
2) db side laterals- (20lbsx20,30lbsx20)50lbsx15,60lbsx15,70lbsx12,75lbsx8
3) standing barbell overhead press- (barx20,95lbsx20)135lbsx15,185lbsx12,205lbsx8,205lbsx8
4) cable single arm rear laterals-(20lbsx20) 30lbsx15,40lbsx12,50lbsx8,50lbsx8
5) seated db front raise with neutral grip-(15lbsx20)25lbsx15,30lbsx15,35lbsx12,40lbsx8
6) barbell shrugs- (135lbsx20)225lbsx20,315lbsx15,405lbsx15,495lbsx12
7) ab crunch bench- 3 sets of 50 reps
8) hanging leg raises- 3 sets of 25 reps
Cardio- giving my knee a break so did 20 mins in bike. Overall great workout!!
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Thanks for all the support brother!!
Hey man thank you for such a bad ass log. Seriously the best one I've seen yet.
Robolics Representative. PM for details.
Thank you brother!! I try to give as much info as I can and if it helps someone else even better!!
Day 56- wake up 5:30am. Today workout is arms. Will post workout once completed. Thank you for reading!
half way point weight first thing this morning 218.4lbs.
Day 56 workout arms. Warm up was joint rotations and bike 10 mins.
1) internal and external rotations- 3 sets of 20 reps
2) spider curls-(40lbsx20) 70lbsx15,80lbsx15,90lbsx12,100lbsx8
3) incline db curls-(20lbsx20)30lbsx15,40lbsx12,45lbsx8,45lbsx8
4) cable straight bar curls-(50lbsx20)80lbsx12,95lbsx12,110lbsx8,110lbsx8
5) ez bar skull crushers- (50lbsx20)90lbsx15,100lbsx15,110lbsx12,110lbsx12
6) rope pushdowns-(60lbsx20) 75lbsx15,80lbsx12,85lbsx10,90lbsx8
7) single arm underhand pushdowns-(30lbsx15) 40lbsx15,50lbsx12,50lbsx12
Cardio- 20mins on bike. Will try jump rope tomorrow and see how my knee feels. Thank you for reading!
1) internal and external rotations- 3 sets of 20 reps
2) spider curls-(40lbsx20) 70lbsx15,80lbsx15,90lbsx12,100lbsx8
3) incline db curls-(20lbsx20)30lbsx15,40lbsx12,45lbsx8,45lbsx8
4) cable straight bar curls-(50lbsx20)80lbsx12,95lbsx12,110lbsx8,110lbsx8
5) ez bar skull crushers- (50lbsx20)90lbsx15,100lbsx15,110lbsx12,110lbsx12
6) rope pushdowns-(60lbsx20) 75lbsx15,80lbsx12,85lbsx10,90lbsx8
7) single arm underhand pushdowns-(30lbsx15) 40lbsx15,50lbsx12,50lbsx12
Cardio- 20mins on bike. Will try jump rope tomorrow and see how my knee feels. Thank you for reading!
Day 57 wake up 8am. Today is cardio and will give the jump rope a try and see how my knee feels. Thank you for reading.
trying to figure out how to post bigger pics.
Day 57 cardio arc trainer 30 mins. Will be doing skinfold measurements as well as blood work next week 7/29. Will post mid cycle bloodwork, skinfold measurements, plan for next 8 weeks. Thank you for reading!
Day 58 week 9- wake up 8:30am. Today workout is legs and will see how knee feels and decide what to leave out! Will post complete workout! Thank you for reading!
Day 58 leg workout. Warm up was joint rotations and arc trainer for 10 mins. Stayed light today cause knee has been bothering me.
1) adduction and abduction- 3 sets of 20 reps
2) stiff leg deadlifts-(95lbsx20)145lbsx15,195lbsx15,195lbsx15
3) standing single leg curl- 3 sets of 20 reps at 50lbs
4) prone leg curl- 3 sets of 20 reps at 90lbs
5) leg extension- 5 sets of 50 reps at 100lbs
6) leg press- 4 sets of 30 reps at 405lbs
7) barbell squats- 3 sets of 20 reps at 135lbs
Cardio- 15 mins on arc trainer. Thank you for reading!
1) adduction and abduction- 3 sets of 20 reps
2) stiff leg deadlifts-(95lbsx20)145lbsx15,195lbsx15,195lbsx15
3) standing single leg curl- 3 sets of 20 reps at 50lbs
4) prone leg curl- 3 sets of 20 reps at 90lbs
5) leg extension- 5 sets of 50 reps at 100lbs
6) leg press- 4 sets of 30 reps at 405lbs
7) barbell squats- 3 sets of 20 reps at 135lbs
Cardio- 15 mins on arc trainer. Thank you for reading!
Day 59 wake up 6am. BP 127/72. Today's workout is chest and abs. The focus this week is super sets. Rep range will be 12-15 on single joint exercise and 6-8 on compound exercise. Will post complete workout once completed. Started week 9 and feeling great!!! The progress I have made on the cycle is tremendous to say the least! Not only in scale and quality muscle mass but also in strength which will be crucial down the road. Will be doing skin fold measurements, blood work, mirror assessment and measurements on sat 7/29. Thank you for reading!
medeiros13
Member
Everything is looking great CC. I really like how you take care of you body and don't overuse a body part that doesn't feel right. As we both know, that's how people get injured during cycles.
Thanks for the support brother!!
medeiros13
Member
Is the plan still the New England's in October/November (I forget...have a friend who's doing a show in Ct around that time too!)
I plan to the New England show in 2018. There is one October 7th of this year in CT that i was thinking about just to get my feet back on stage again but have not made a decision yet. The main focus is New England's 2018!!!
Day 59 workout chest and abs. The focus this week is supersets. The single joint exercise will be 12-15 reps and the compound exercise I will shoot for 6-8 reps! Warm up was joint rotations and bike for 10 mins.
1) internal and external rotation- 3 sets of 20 reps.
2) cable incline flyes-(20lbsx20) 40lbsx20,50lbsx15,55lbsx15
Incline db press-(35lbsx20)60lbax15,85lbsx15,90lbsx12,90lbsx12
3) pec deck-(90lbsx20)110lbsx15,130lbsx15,130lbsx15
Machine chest press-(80lbsx20)135lbsx15,150lbsx12,165lbsx10
4) high to low cable crossovers-(30lbsx20)40lbsx15,50lbsx15,50lbsx15
Dip machine- (50lbsx20)100lbsx15,150lbsx15,200lbsx12
5) hammer strength incline press- (finishing exercise)(50lbsx20)100lbsx15,150lbsx15,200lbsx15
6) decline crunch-bwx25,10lbsx25,15lbsx25,15lbsx25
Planks- regular and side for 45 sec each.
Cardio- 10 round is jump rope 30 secs on 30 sec off! Overall great workout!
1) internal and external rotation- 3 sets of 20 reps.
2) cable incline flyes-(20lbsx20) 40lbsx20,50lbsx15,55lbsx15
Incline db press-(35lbsx20)60lbax15,85lbsx15,90lbsx12,90lbsx12
3) pec deck-(90lbsx20)110lbsx15,130lbsx15,130lbsx15
Machine chest press-(80lbsx20)135lbsx15,150lbsx12,165lbsx10
4) high to low cable crossovers-(30lbsx20)40lbsx15,50lbsx15,50lbsx15
Dip machine- (50lbsx20)100lbsx15,150lbsx15,200lbsx12
5) hammer strength incline press- (finishing exercise)(50lbsx20)100lbsx15,150lbsx15,200lbsx15
6) decline crunch-bwx25,10lbsx25,15lbsx25,15lbsx25
Planks- regular and side for 45 sec each.
Cardio- 10 round is jump rope 30 secs on 30 sec off! Overall great workout!
