Thank you brother!! Working hard!! How's your prep going?
CC's Next Level Log
- Thread starter Carmel cowboy
- Start date
Thank you brother!! Working hard!! How's your prep going?
Wesley Sniper
Banned
Clearly brother, you look f*cking amazing! Prep is going pretty much as planned, losing bf and some size and down 10lbs. but all and all pleased with current condition. Thanks for asking, but tbh, I would much rather be bulking and looking more like you, lol
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Glad it's going good brother!! You look amazing brother and I am sure you will kill it!! I like that your son is your coach there is nothing better then that!!
Bro you're looking awesome!!! Amazing progress ... keep up the good work
Thank you gian!! I appreciate the support brother!
Wesley Sniper
Banned
Should run a contest prep log. Be interested to see your nutritional changes going into the show!
Day 80- wake up 9am. Today's workout is legs. May stay light with quads pending how my knee feels. Will post complete workout. Thank you for reading!
Day 80 leg workout. Focus for this week is supersets for each muscle group. Warm up was joint rotations and 10 mins on arc trainer.
1) adduction and abduction- 3 sets of 20 reps.
2) seated leg curl- (90lbsx20)120lbsx15,150lbsx10,150lbsx8
Db stiff leg deadlift-(use two db's and have them position so that my palm is facing outside of quad)(30lbsx20)50lbsx15,65lbsx12,70lbsx10
3) prone leg curl-(90lbsx20) ,110lbsx12,130lbsx12,150lbsx8
Close grip Barbell stiff leg deadlift-(95lbsx20)145lbsx15,195lbsx12,215lbsx8
4) machine leg press-(no supersets for quads to protect knee)5 sets of 50 reps with 200lbs.
5) plate loaded leg press- 4 sets of 20 reps with 495lbs
6) leg extensions- 5 sets of 50 reps with 120lbs and 150lbs.
Cardio- bike 20 mins. Overall good workout for hamstrings and focused more on the pump for quads to give knee a break. Thanks for reading!
1) adduction and abduction- 3 sets of 20 reps.
2) seated leg curl- (90lbsx20)120lbsx15,150lbsx10,150lbsx8
Db stiff leg deadlift-(use two db's and have them position so that my palm is facing outside of quad)(30lbsx20)50lbsx15,65lbsx12,70lbsx10
3) prone leg curl-(90lbsx20) ,110lbsx12,130lbsx12,150lbsx8
Close grip Barbell stiff leg deadlift-(95lbsx20)145lbsx15,195lbsx12,215lbsx8
4) machine leg press-(no supersets for quads to protect knee)5 sets of 50 reps with 200lbs.
5) plate loaded leg press- 4 sets of 20 reps with 495lbs
6) leg extensions- 5 sets of 50 reps with 120lbs and 150lbs.
Cardio- bike 20 mins. Overall good workout for hamstrings and focused more on the pump for quads to give knee a break. Thanks for reading!
Day 81 wake up 6:30am. Today's workout is chest and abs. Tha focus this week is supersets. Will post complete workout.
Thanks joe appreciate the support brother!! Working hard!!
Day 81 chest and ab workout. The focus this week is supersets. Normally when I do supersets I try to do a single joint exercise with a compound exercise for the same section of the body part being worked but this week the focus will be on two compound exercises for the same section. Warm up was joint rotations and arc trainer for 10 mins.
1) internal and external rotation- 3 sets of 20 reps
2) hammer strength incline-(50lbsx20)100lbsx15,150lbsx15,200lbsx12
Incline db press-(30lbsx20)50lbsx15,60lbsx15,70lbsx12
3) flat db press-(40lbsx20)70lbsx15,85lbsx12,90lbsx10
Machine chest press-(100lbsx20)150lbsx12,160lbsx10,170lbsx8
4) dip machine-(50lbsx20)100lbsx15,150lbsx12,150lbsx12
Decline close grip barbell-(95lbsx20)135lbsx15,155lbsx15,175lbsx10
5) low to high cable crossover-(30lbsx20)40lbsx15,50lbsx15,50lbsx12
Db pullovers-(40lbsx20)(this exercise put a lot of strain on the section of my chest that is torn so stayed light)50lbs for 3 sets of 10reps.
6) peck deck-100lbsX15,110lbsx15,120lbsx15
7) ab crunches- 4 sets bodyweight for 50 reps
Russian twist-4 sets 10lbsx15 reps each side.
Cardio- arc trainer for 20Mins, bike 15 mins. Thank you for reading!
1) internal and external rotation- 3 sets of 20 reps
2) hammer strength incline-(50lbsx20)100lbsx15,150lbsx15,200lbsx12
Incline db press-(30lbsx20)50lbsx15,60lbsx15,70lbsx12
3) flat db press-(40lbsx20)70lbsx15,85lbsx12,90lbsx10
Machine chest press-(100lbsx20)150lbsx12,160lbsx10,170lbsx8
4) dip machine-(50lbsx20)100lbsx15,150lbsx12,150lbsx12
Decline close grip barbell-(95lbsx20)135lbsx15,155lbsx15,175lbsx10
5) low to high cable crossover-(30lbsx20)40lbsx15,50lbsx15,50lbsx12
Db pullovers-(40lbsx20)(this exercise put a lot of strain on the section of my chest that is torn so stayed light)50lbs for 3 sets of 10reps.
6) peck deck-100lbsX15,110lbsx15,120lbsx15
7) ab crunches- 4 sets bodyweight for 50 reps
Russian twist-4 sets 10lbsx15 reps each side.
Cardio- arc trainer for 20Mins, bike 15 mins. Thank you for reading!
Day 82- wake up 5:30am. Today's workout is back and calves. Focus is on supersets. Will post complete workout.
Day 82 back and calf workout. Warm up was joint rotations and arc trainer for 10 mins.
1) neutral grip lat pulldown- (100lbsx20reps)200lbsx15,240lbsx12,250lbsx8
Cable pullovers-(80lbsx20)100lbsx15,120lbsx15,120lbsx15
2) hammer strength row machine-(45lbsx20)90lbsx15,135lbsx12,180x8
Chin ups- bwx12,bwx10,bwx8
3) seated row-(120lbsx15)200lbsx15,240lbsx12,300lbsx8,300lbsx8
4) rack pull- 225lbsx20 315lbsx20,405lbsx15,405lbsx15
5) standing calf raises- 5 sets 20 reps.
Cardio- arc trainer 15 mins. Thanks for reading!
1) neutral grip lat pulldown- (100lbsx20reps)200lbsx15,240lbsx12,250lbsx8
Cable pullovers-(80lbsx20)100lbsx15,120lbsx15,120lbsx15
2) hammer strength row machine-(45lbsx20)90lbsx15,135lbsx12,180x8
Chin ups- bwx12,bwx10,bwx8
3) seated row-(120lbsx15)200lbsx15,240lbsx12,300lbsx8,300lbsx8
4) rack pull- 225lbsx20 315lbsx20,405lbsx15,405lbsx15
5) standing calf raises- 5 sets 20 reps.
Cardio- arc trainer 15 mins. Thanks for reading!
Day 83 wake up 6:30am. Today is a day off from weight and will be doing cardio. Will post cardio workout! Thank you for reading.
Day 83- did a little quad work cause knee was feeling good. Cardio was 15 rounds of jump rope. 30 sec on 30 sec off! 10 mins on bike. Overall good workout! Thank you for reading!
Day 84- wake up 7:30am. Today's workout is shoulders and abs. The focus this week is supersets and will post complete workout. Thank you for reading
Day 84 shoulder workout. Warm up was joint rotations and arc trainer 10 mins.
1) internal and external rotations- 3 sets of 20 reps
2) db front raises-(15lbsx20) 3 sets at 25lbs for 15 reps
Smith machine overhead press-(95lbsx20) 145lbsx15,195lbsx12,215lbsx10
3)seated db side laterals-(25lbsx20)35lbsx15,40lbsx15,40lbsx15
Seated db overhead press-(30lbsx15)40lbsx15,50lbsx15,60lbsx12
4) cable rear laterals-(10lbsx20)30lbsx15,40lbsx15,50lbsx12
5) barbell shrugs-(225lbsx20)405lbsx15,495lbsx12,495lbsx12 ds 225lbsx25
6) ab crunches- 3 sets of 50 reps.
Secondary chest-
7) peck deck- 110lbsx25,120lbsx20,130lbsx20
8) high to low cable crossover-30lbsx20,40lbsx20,50lbsx20,60lbsx20
Cardio- jump rope 10 rounds at 30 sec on 30 sec off.
Overall great workout!! Shoulder pump was insane. My blood work results have come in will post when I get a chance. Thank you for reading!
1) internal and external rotations- 3 sets of 20 reps
2) db front raises-(15lbsx20) 3 sets at 25lbs for 15 reps
Smith machine overhead press-(95lbsx20) 145lbsx15,195lbsx12,215lbsx10
3)seated db side laterals-(25lbsx20)35lbsx15,40lbsx15,40lbsx15
Seated db overhead press-(30lbsx15)40lbsx15,50lbsx15,60lbsx12
4) cable rear laterals-(10lbsx20)30lbsx15,40lbsx15,50lbsx12
5) barbell shrugs-(225lbsx20)405lbsx15,495lbsx12,495lbsx12 ds 225lbsx25
6) ab crunches- 3 sets of 50 reps.
Secondary chest-
7) peck deck- 110lbsx25,120lbsx20,130lbsx20
8) high to low cable crossover-30lbsx20,40lbsx20,50lbsx20,60lbsx20
Cardio- jump rope 10 rounds at 30 sec on 30 sec off.
Overall great workout!! Shoulder pump was insane. My blood work results have come in will post when I get a chance. Thank you for reading!
Very good questions V and I am not offended by any means brother. I progressively work my way through sets for a few reasons. 1) for me at this stage in my training my main objective is injury prevention. If i did 1 warm up set and then jumped to a load to hit my target reps I increase my chance for injury. 2) during the sets that i hit 15 reps I am milking each rep to stimulate each section of the muscle group being worked. Making a mind muscle connection. This has yielded the greatest results for me. 3) how soon I get to my work sets is also based on what phase I am in as well. If you notice I did super sets for first four exercises and volume was relatively high for me. If I am employing a higher volume approach I minimize how many high intensity sets I do.
Thank you for the questions and I hope I explained my reasoning in an understandable way!
Thank you for the questions and I hope I explained my reasoning in an understandable way!
