Day 60 wake up 5:30am. Workout today is back and calves. The focus this week is supersts and will post complete workout after completed. Thank you for reading!
CC's Next Level Log
- Thread starter Carmel cowboy
- Start date
Day 60 workout back and calves. Warm up was joint rotations and 10 mins on bike. Focus for today is supersets.
1) bent over row-(95lbsx20,135lbsx15)225lbsx15,245lbsx12,245lbx10
Wide grip chin ups-bwx15,bwx12,bwx10
2) machine row under hand grip-(100lbsx20)150lbsx15,160lbsx15,160lbsx15
Neutral grip chin ups- bwx10,bwx8,bwx5
3) straight bar pullovers-65lbsx15, 80lbsx15,95lbsx12
Machine t-bar rows overhand grip- 90lbsx15,135lbsx12,160lbsx10
4) rack pulls-225lbsx20,315lbsx15,405lbsx15
Hammer strength row- 90lbsx15,135lbsx12,180lbsx6
5) seated calf raises-50lbsx20,100lbsx20,150lbsx15,200lbsx15
Standing single leg calf raise-10lbx20,15lbsx20,15lbsx15,15lbsx15
Cardio- 10 rounds of jump rope 30 sec on 30 sec off. Crazy workout especially with bentover rows and chins superset. Thank you for reading.
1) bent over row-(95lbsx20,135lbsx15)225lbsx15,245lbsx12,245lbx10
Wide grip chin ups-bwx15,bwx12,bwx10
2) machine row under hand grip-(100lbsx20)150lbsx15,160lbsx15,160lbsx15
Neutral grip chin ups- bwx10,bwx8,bwx5
3) straight bar pullovers-65lbsx15, 80lbsx15,95lbsx12
Machine t-bar rows overhand grip- 90lbsx15,135lbsx12,160lbsx10
4) rack pulls-225lbsx20,315lbsx15,405lbsx15
Hammer strength row- 90lbsx15,135lbsx12,180lbsx6
5) seated calf raises-50lbsx20,100lbsx20,150lbsx15,200lbsx15
Standing single leg calf raise-10lbx20,15lbsx20,15lbsx15,15lbsx15
Cardio- 10 rounds of jump rope 30 sec on 30 sec off. Crazy workout especially with bentover rows and chins superset. Thank you for reading.
Day 61- wake up 5:30am. Today is a day off from the gym and pending how my knee feels throughout the day will determine if I do some cardio! Thank you for reading!
Day 61 decided to do cardio and did 15 mins in arc trainer, 12 rounds of jump rope 30 sec on 30 sec off. Cool down on arc trainer for 5 mins. Excited about doing skinfold measurements and blood work this weekend. Will post results after completed! Thank you for reading!
I have been carb cycling with 4 high and 2 low/mod days. High day are approx 200 grams of carbs and my lows are approx 100-120.
Day 62- wake up 5:30am. Today workout is shoulders and abs. The focus this week is supersets. Excited to get to the gym today. Thank you for reading!!
Day 62 workout shoulders and abs. Warm up was joint rotations and 10 mins on the bike. Again the focus this week is supersets.
1)internal and external roatatins- 3 sets of 20
2) db seated side laterals-(25lbsx20)35lbsx20,45lbsx15,50lbsx15,50lbsx12
Db seated overhead press-(25lbsx20)50lbsx20,60lbsx15,70lbsx8,70lbsx6
3) db front raises-(15lbsx20)25lbsx16,30lbsx12,30lbsx8
Standing barbell overhead press-(95lbsx20)155lbsx12,175lbsx8,175lbsx6
4) rope pulls-(50lbsx20) 80lbsx12,90lbsx10,95lbsx8
Db rear laterals-(25lbsx15)35lbsx15,40lbsx12,45lbsx10
5) cable upright row- (65lbsx15)80lbsx15 stayed at 80lbs cause this exercise causes some impingement for me.
Db shrugs-100lbsx20,125lbsx20,125lbsx20.
6) ab crunch machine- 90lbsx50,100lbsx30,120lbsx20,120lbsx20,120lbsx20
No cardio today to give my knee a break. Overall great workout!!! Pump and stimulation was insane!! Thank you for reading!
1)internal and external roatatins- 3 sets of 20
2) db seated side laterals-(25lbsx20)35lbsx20,45lbsx15,50lbsx15,50lbsx12
Db seated overhead press-(25lbsx20)50lbsx20,60lbsx15,70lbsx8,70lbsx6
3) db front raises-(15lbsx20)25lbsx16,30lbsx12,30lbsx8
Standing barbell overhead press-(95lbsx20)155lbsx12,175lbsx8,175lbsx6
4) rope pulls-(50lbsx20) 80lbsx12,90lbsx10,95lbsx8
Db rear laterals-(25lbsx15)35lbsx15,40lbsx12,45lbsx10
5) cable upright row- (65lbsx15)80lbsx15 stayed at 80lbs cause this exercise causes some impingement for me.
Db shrugs-100lbsx20,125lbsx20,125lbsx20.
6) ab crunch machine- 90lbsx50,100lbsx30,120lbsx20,120lbsx20,120lbsx20
No cardio today to give my knee a break. Overall great workout!!! Pump and stimulation was insane!! Thank you for reading!
Day 63- wake up 5:30am. Workout today is arms and calves. The focus for the whole week is supersets! Will post complete workout once completed! Thank you for reading!
Sunday starts week 10 of 16. Thanks brother! great cycle so far! Will be sending you a pm soon brother!
Oh shit. Plenty time left!
Anytime just hit me up!
Robolics Representative. PM for details.
Will do brother!! Thanks again for the support it's appreciated!!
Day 63 workout arms and calves. Warm up was joint rotations and bike for 10 mins.
1) internal external rotations- 3 sets of 20
2) barbell curl-(barx20,65lbsx20)105lbsx15,135lbsx12,155lbsx8
Db hammer curls-(20lbsx20,25lbsx20)35lbsx15,40lbsx8,40lbsx8
3) incline db curl-(20lbsx25) 30lbsx15,35lbsx12,40lbsx8
Machine preacher curl-(25lbsx20)50lbsx15,75lbsx12,85lbsx8
4) ez bar skull crushers-(50lbsx20)100lbsx15,110lbsx12,120lbsx10
Tricep pushdowns-(50lbsx20)65lbsx15,80lbsx15,90lbsx12
5) rope pushdowns-65lbsx15,80lbsx12,85lbsx10
Under hand single arm pushdowns-30lbsx12,40lbsx10,45lbsx8
6) machine close grip bench press-80lbsx15,110lbsx15,130lbsx15,140lbsx12
7) seated calf raise- 50lbsx20,100lbsx20,100lbsx20,100lbsx20
Hack squat calf raise- 135lbsx20,185lbsx15,185lbsx15,185lbsx15.
Overall great workout!! Pump was insane! Fullness and vascualrity was on another level! Thank you for reading!
1) internal external rotations- 3 sets of 20
2) barbell curl-(barx20,65lbsx20)105lbsx15,135lbsx12,155lbsx8
Db hammer curls-(20lbsx20,25lbsx20)35lbsx15,40lbsx8,40lbsx8
3) incline db curl-(20lbsx25) 30lbsx15,35lbsx12,40lbsx8
Machine preacher curl-(25lbsx20)50lbsx15,75lbsx12,85lbsx8
4) ez bar skull crushers-(50lbsx20)100lbsx15,110lbsx12,120lbsx10
Tricep pushdowns-(50lbsx20)65lbsx15,80lbsx15,90lbsx12
5) rope pushdowns-65lbsx15,80lbsx12,85lbsx10
Under hand single arm pushdowns-30lbsx12,40lbsx10,45lbsx8
6) machine close grip bench press-80lbsx15,110lbsx15,130lbsx15,140lbsx12
7) seated calf raise- 50lbsx20,100lbsx20,100lbsx20,100lbsx20
Hack squat calf raise- 135lbsx20,185lbsx15,185lbsx15,185lbsx15.
Overall great workout!! Pump was insane! Fullness and vascualrity was on another level! Thank you for reading!
Nice log not many people actually keep up when they start logs
Thanks brother!
Day 64- wake up 8:30am. BP 127/73. Just finished the 9th week of cycle and feel amazing! Here is the progress I have made in 9 week.
1) Weight- 5/28- 207lbs 7/29- 218.6lbs. Added 11.6 quality pounds!!
2) Skin fold measurements- 5/27 chest-4, abs-9, quad-5. Total 18mm. 7/29 chest-4, abs-7, quad-4(it is more like 3.5 but will wait till it's a solid 3 before I count it) Total 15mm. Dropped a total of 3mm in 9 weeks!!
3) Strength- In comparison to my baseline workout my strength has improved significantly. For me this is a tough one to quantify because of injuries but I can tell you with 100% certainty that my strength is the area where I have made the greatest improvements! I know my body and strength and the way I handle weight that once was a challenge in the 6-8 rep range is now a weight I can do for 15 and for some exercises 20 reps!!!
4) mirror assessment- the 11.6lbs is very apparent but the vascualrity and my lines have improved as well. The tie ins are continuing to improve and I know this may sound crazy but I see a difference everyday!!! like most people that have been in this game for some time always see areas of improvement.
5) Areas that need improvement- the two areas that I believe need the most improvement is chest and quads! I will be making a plan for these areas for next 6 weeks!
6) Things I have learned from this cycle thus far- Nutrition is EVERYTHING!! I don't need crazy doses to get amazing results!!! No matter what I take my results will be determined by how FOCUSED I AM!! Nothing is more important then your focus and determination. You can't stay disciplined with your nutrition if your not focused and determined. You will not push yourself in the gym if your not focused and determined. There is no compound or supplement that can do this for you!!
I have ordered my bloodwork but will have to push back when I can get blood drawn till next sat 8/5 cause of work obligations. Will post results once they come in. Thank you for reading!
1) Weight- 5/28- 207lbs 7/29- 218.6lbs. Added 11.6 quality pounds!!
2) Skin fold measurements- 5/27 chest-4, abs-9, quad-5. Total 18mm. 7/29 chest-4, abs-7, quad-4(it is more like 3.5 but will wait till it's a solid 3 before I count it) Total 15mm. Dropped a total of 3mm in 9 weeks!!
3) Strength- In comparison to my baseline workout my strength has improved significantly. For me this is a tough one to quantify because of injuries but I can tell you with 100% certainty that my strength is the area where I have made the greatest improvements! I know my body and strength and the way I handle weight that once was a challenge in the 6-8 rep range is now a weight I can do for 15 and for some exercises 20 reps!!!
4) mirror assessment- the 11.6lbs is very apparent but the vascualrity and my lines have improved as well. The tie ins are continuing to improve and I know this may sound crazy but I see a difference everyday!!! like most people that have been in this game for some time always see areas of improvement.
5) Areas that need improvement- the two areas that I believe need the most improvement is chest and quads! I will be making a plan for these areas for next 6 weeks!
6) Things I have learned from this cycle thus far- Nutrition is EVERYTHING!! I don't need crazy doses to get amazing results!!! No matter what I take my results will be determined by how FOCUSED I AM!! Nothing is more important then your focus and determination. You can't stay disciplined with your nutrition if your not focused and determined. You will not push yourself in the gym if your not focused and determined. There is no compound or supplement that can do this for you!!
I have ordered my bloodwork but will have to push back when I can get blood drawn till next sat 8/5 cause of work obligations. Will post results once they come in. Thank you for reading!
Your focus and discipline is everything!! Thanks for the support bro!
Day 64 workout. No weights today just cardio. Arc trainer 10 mins. Jump rope 10 rounds of 30 secs on 30 sec off. Cool down on arc trainer for 15 mins!
