Day 72- wake up 9am. Today's workout is legs and will post complete workout!
CC's Next Level Log
- Thread starter Carmel cowboy
- Start date
Will do brother!! Thanks for the support!
Day 72 leg workout. Warm up was joint rotations and arc trainer 10 mins.
1) adduction and abduction- 3 sets of 20reps
2) prone leg curl-(70lbsx20,90lbsx20)110lbsx15,130lbsx15,150lbsx12,165lbsx10
3) stiff leg deadlift-(95lbsx20)145lbsx15,195lbsx15,245lbsx8
4) standing single leg curl-(60lbsx15)90lbsx15,110lbsx12,120lbsx10,
5) leg extension-6 sets of 50 reps with 115lbs,130lbs and 150lbs.
6) machine leg press- 185lbsx30,210lbsx30,250lbsx30,260lbsx30,275lbsx25
Knee started to get irritated on 3rd set of leg press. No hack squats or back squats.
Cardio- 10 rounds of jump rope 45sec on 30 sec break. Thank you for reading!
1) adduction and abduction- 3 sets of 20reps
2) prone leg curl-(70lbsx20,90lbsx20)110lbsx15,130lbsx15,150lbsx12,165lbsx10
3) stiff leg deadlift-(95lbsx20)145lbsx15,195lbsx15,245lbsx8
4) standing single leg curl-(60lbsx15)90lbsx15,110lbsx12,120lbsx10,
5) leg extension-6 sets of 50 reps with 115lbs,130lbs and 150lbs.
6) machine leg press- 185lbsx30,210lbsx30,250lbsx30,260lbsx30,275lbsx25
Knee started to get irritated on 3rd set of leg press. No hack squats or back squats.
Cardio- 10 rounds of jump rope 45sec on 30 sec break. Thank you for reading!
Day 73 wake up 5:30am. Today is chest and abs! Focus will be the standard 8-12 reps. Will post complete workout once finished! Thank you for reading.
Day 73 chest and ab workout. Warm up was joint rotations and arc trainer 10 mins.
1) internal and external rotation- 3 sets of 20 reps
2) incline cable flyes- 20lbx20,35lbsx15,40lbsx12,50lbsx8
3) hammer strength incline press-50lbsx15, 90lbsx15, 180lbsx15,200lbsx15,220lbsx12.
4) flat db press-50lbsx20,70lbsx20,85lbsx15,90lbsx12,100lbsx12
5) dip machine-50lbsx20,100lbsx15,150lbsx15,200lbsx12
6) high to low cable- 30lbsx15,40lbsx15,50lbsx12,50lbsx12
7)ab superset- ab crunch-bwx50,10lbsx50,20lbsx30,20lbsx30
Decline Russian twist-10lbsx15,10lbsx15,10lbsx15,10lbsx15
Cardio- jump rope 15 rounds 30 sec on 30 off.
Overall great workout!! Will do more isolation exercises on Thursday. Thank you for reading!
1) internal and external rotation- 3 sets of 20 reps
2) incline cable flyes- 20lbx20,35lbsx15,40lbsx12,50lbsx8
3) hammer strength incline press-50lbsx15, 90lbsx15, 180lbsx15,200lbsx15,220lbsx12.
4) flat db press-50lbsx20,70lbsx20,85lbsx15,90lbsx12,100lbsx12
5) dip machine-50lbsx20,100lbsx15,150lbsx15,200lbsx12
6) high to low cable- 30lbsx15,40lbsx15,50lbsx12,50lbsx12
7)ab superset- ab crunch-bwx50,10lbsx50,20lbsx30,20lbsx30
Decline Russian twist-10lbsx15,10lbsx15,10lbsx15,10lbsx15
Cardio- jump rope 15 rounds 30 sec on 30 off.
Overall great workout!! Will do more isolation exercises on Thursday. Thank you for reading!
Day 74- wake up 5:30am. Today workout is back and calves. Again rep range for this week is 8-12! Thanks for reading
Day 74 back and calves workout. Warm up was joint rotations and arc trainer 10 mins.
1) wide neutral grip lat pulldown- (100lbsx20,120lbsx20)200lbsx15,240lbsx12,250lbsx10,250lbsx8
2) hammer row machine-(90lbsx20)180lbsx15,270lbsx10,320lbsx8,320lbsx8
3) close grip pulldowns-(100lbsx20)150lbsx15,200lbsx12,220lbsx8,220lbsx6
4) chin ups- bwx12,bwx10,bwx10,
5)cable pullovers- 100lbsx15,130lbsx12,140lbsx8,150lbsx6
6) rack pulls-(went light lower back was tight)135lbsx20, 225lbsx20,225lbsx20,225lbsx20
7) standing calf raise-(120lbsx20)200lbsx15,220lbsx15,240lbsx10,250lbsx10
8) seated calf raise- 3 sets at 90lbsx15reps!
Cardio- arc trainer 25mins.
Thank you for reading!
1) wide neutral grip lat pulldown- (100lbsx20,120lbsx20)200lbsx15,240lbsx12,250lbsx10,250lbsx8
2) hammer row machine-(90lbsx20)180lbsx15,270lbsx10,320lbsx8,320lbsx8
3) close grip pulldowns-(100lbsx20)150lbsx15,200lbsx12,220lbsx8,220lbsx6
4) chin ups- bwx12,bwx10,bwx10,
5)cable pullovers- 100lbsx15,130lbsx12,140lbsx8,150lbsx6
6) rack pulls-(went light lower back was tight)135lbsx20, 225lbsx20,225lbsx20,225lbsx20
7) standing calf raise-(120lbsx20)200lbsx15,220lbsx15,240lbsx10,250lbsx10
8) seated calf raise- 3 sets at 90lbsx15reps!
Cardio- arc trainer 25mins.
Thank you for reading!
Day 75 wake up 6:30am. Today is a day off no cardio now weights!
Day 76- wake up 5:30am. Today's workout is shoulders, secondary chest and abs. Focus for this week is basic hypertrophy rep range of 8-12 reps. Will post complete workout. Will be posting updates pic, skin fold measurements, weight and mirror assessment on sat. Thank you for reading!
BigBusiness
Active member
Hey brother great job on the log. I'm reading through, haven't finished yet but your doing awesome. Keep up the good work
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Welcome back brother!!! How's the fam? Thanks for the support!!!
Day 77 shoulder secondary chest and ab workout. Warm up was joint roatations and arc trainer 10 mins.
1) Internal and external rotation- 3 sets of 20
2) db side laterals- (25lbsx20,40lbsx20) 60lbsx15, 65lbsx15,70lbsx12,75lbsx8
3) smith machine overhead press-(95lbsx20)195lbsx15,215lbsx12,235lbsx8,235lbsx6
4) cable rear laterals-(20lbsx20)40lbsx15,50lbsx12,60lbsx8,60lbsx6
5) rev pec deck-(90lbsx15)110lbsx12,130lbsx10,140lbsx8,140lbsx6
6) barbell shrugs-(135lbsx20)405lbsx15,495lbsx10,515lbsx8,515lbsx8
Secondary chest
7) low to high cable crossover-30lbs for 4 sets of 20. Rest time was 20 secs between sets.
8) close grip db bench press- 50lbs for 4 sets of 15 reps.
9) weighted ab crunch machine-100lbsx50,120lbsx40,130lbsx20,130lbsx15 rest time was 30 sec between sets.
Cardio- arc trainer 15 mins. Bike 20 mins.
Overall great workout!!! Strength is still improving but still trying to stay within that safe range for my tendons!
1) Internal and external rotation- 3 sets of 20
2) db side laterals- (25lbsx20,40lbsx20) 60lbsx15, 65lbsx15,70lbsx12,75lbsx8
3) smith machine overhead press-(95lbsx20)195lbsx15,215lbsx12,235lbsx8,235lbsx6
4) cable rear laterals-(20lbsx20)40lbsx15,50lbsx12,60lbsx8,60lbsx6
5) rev pec deck-(90lbsx15)110lbsx12,130lbsx10,140lbsx8,140lbsx6
6) barbell shrugs-(135lbsx20)405lbsx15,495lbsx10,515lbsx8,515lbsx8
Secondary chest
7) low to high cable crossover-30lbs for 4 sets of 20. Rest time was 20 secs between sets.
8) close grip db bench press- 50lbs for 4 sets of 15 reps.
9) weighted ab crunch machine-100lbsx50,120lbsx40,130lbsx20,130lbsx15 rest time was 30 sec between sets.
Cardio- arc trainer 15 mins. Bike 20 mins.
Overall great workout!!! Strength is still improving but still trying to stay within that safe range for my tendons!
Day 78 wake up 5:30am. Today's workout is arms and calves. Focus is 8-12 reps. Will post workout! Thank you for reading!
Day 78 arm calf workout. Warm up was joint rotations and arc trainer for 10 mins.
1) internal and external rotation- 3 sets of 20
2) barbell spider curls-(40lbsx20,60lbsx20)80lbsx12,90lbsx10,100lbsx6,
3) preacher curl-(50lbsx20)70lbsx15,90lbsx12,100lbsx10,100lbsx8
4) standing db alternating curls-40lbsx12,50lbsx10,55lbsx8,55lbsx6
5) v bar pushdowns-(100lbsx20) 170lbsx15,200lbsx12,225lbsx8,225lbsx6
6) standing db overhead ext- (50lbsx20) 80lbsx15,100lbsx12,110lbsx10,110lbsx8
7) underhand grip pushdowns-(50lbsx15) 60lbsx15,70lbsx12,80lbsx8
8) rope pushdowns- 60lbsx15,70lbsx12,80lbsx10,80lbsx10
9) standing calf raise-150lbsx20,200lbsx15,230lbsx10,240lbsx8
Seated calf raise-50lbsx20,100lbsx15,150lbsx15,200lbsx12
Cardio- arc trainer 20mins.
1) internal and external rotation- 3 sets of 20
2) barbell spider curls-(40lbsx20,60lbsx20)80lbsx12,90lbsx10,100lbsx6,
3) preacher curl-(50lbsx20)70lbsx15,90lbsx12,100lbsx10,100lbsx8
4) standing db alternating curls-40lbsx12,50lbsx10,55lbsx8,55lbsx6
5) v bar pushdowns-(100lbsx20) 170lbsx15,200lbsx12,225lbsx8,225lbsx6
6) standing db overhead ext- (50lbsx20) 80lbsx15,100lbsx12,110lbsx10,110lbsx8
7) underhand grip pushdowns-(50lbsx15) 60lbsx15,70lbsx12,80lbsx8
8) rope pushdowns- 60lbsx15,70lbsx12,80lbsx10,80lbsx10
9) standing calf raise-150lbsx20,200lbsx15,230lbsx10,240lbsx8
Seated calf raise-50lbsx20,100lbsx15,150lbsx15,200lbsx12
Cardio- arc trainer 20mins.
Day 79- wake Up 8am. Today workout is cardio only. Will post body fat mirror assessment and try to get progress photo. Thanks for reading!
Day 79 end of week 11 assessment.
Weight- 221.4lbs gained 14.4lbs since the start of cycle on 5/28
Skin fold- chest 4mm, abs 8mm, quad 4mm. Skinfold has stayed the same as last assessment on7/29.
Mirror assessment- muscle bellies are full and round. Vascualrity is tremendous.
Nutrition- last week I switched my carb cycle schedule to 4 high and 1 low. I am seeing how far I can push the limits of lean muscle gains while maintaining my skin fold measurements. Will post my changes to nutrition after I continue 4 high 1 low for at least another week. I have mentioned this before but nutrition is everything. Every small change I make I can actually see the results of in my physique!!
Compounds- overall feel great on cycle. Will post more details about my pinning schedule and mgs once results from bloodwork are in. NPP and/or deca are at the top of my list for favorite compounds.
Thank you for reading!!
Weight- 221.4lbs gained 14.4lbs since the start of cycle on 5/28
Skin fold- chest 4mm, abs 8mm, quad 4mm. Skinfold has stayed the same as last assessment on7/29.
Mirror assessment- muscle bellies are full and round. Vascualrity is tremendous.
Nutrition- last week I switched my carb cycle schedule to 4 high and 1 low. I am seeing how far I can push the limits of lean muscle gains while maintaining my skin fold measurements. Will post my changes to nutrition after I continue 4 high 1 low for at least another week. I have mentioned this before but nutrition is everything. Every small change I make I can actually see the results of in my physique!!
Compounds- overall feel great on cycle. Will post more details about my pinning schedule and mgs once results from bloodwork are in. NPP and/or deca are at the top of my list for favorite compounds.
Thank you for reading!!
http://a67.tinypic.com/2iggk5i.jpg 221.4lbs end of week 11.
221.4lbs end of week 11
