CC's Next Level Log

[Carmel cowboy]

Ya definitely and your reasoning is a lot of what I had speculated but wanted to clarify.

Training for injury prevention... man your a smart mother fucker CC!!

How many of us get a nagging injury, try to push through and get hurt? A lot!

Good stuff man this makes sense and I appreciate the well articulated and very easy to understand response! I would say keep killing it man! or something. But we all know your not stopping any time soon =)

Thank you V! Bro I have been lifting for well over 25 or 26 years shit I would have to add it up and here is something that i have learned, there is more to inducing hypertrophy then % of 1rm. Your Intension and not allowing the muscle to rest from rep 1 to your last rep is a very interesting thing!!

 

[Carmel cowboy]

Day 85- wake up 7:30am. Today's workout is arms and calves. Will post complete workout. Thank you for reading!

 

[Carmel cowboy]

Day 85 arm and calf workout. Warm up was joint rotations and arc trainer for 10 mins. Focus for the week is supersets.
1) internal and external rotations- 3 sets of 20 reps
2) v bar tricep pushdowns-(100lbsx20,120lbsx20) 200lbsx12,225lbsx10,225lbsx8
Machine tricep extensions-(100lbsx20)150lbsx15,165lbsx12,165lbsx10
3) ez bar skull crushers-(50lbsx20)90lbsx15,100lbsx12,120lbsx10
Db overhead extensions-(50lbsx20)85lbsx15,100lbsx10,110lbsx8
4) rope pushdowns-60lbsx15,70lbsx12,80lbsx10
Underhand grip single arm pushdowns- 30lbsx15,40lbsx12,45lbsx10
5) cable straight bar curls-(75lbsx20,100lbsx20)150lbsx15,170lbsx12,180lbsx8
Machine preacher curl-(40lbsx20)75lbsx15,90lbsx12,100lbsx10
6) incline db curls-(20lbsx20)30lbsx12,35lbsx10,40lbsx8
Db hammer curls-35lbsx15,40lbsx12,45lbsx8
7) standing calf raise-(100lbsx20)200lbsx20,220lbsx15,250lbsx10,
Standing single leg raises- bwx15,10lbsx12,10lbsx12
8) seated calf raise-75lbsx20, 150lbsx15,200lbsx15,250lbsx12
Cardio- arc trainer 15 mins. Overall great workout! Thank you for reading!

 

[Carmel cowboy]

Day 86 wake up 8:30 am. Today is a day off from cardio and weights. Thank you for reading! Will be posting bloodwork results today!

 

[Carmel cowboy]

Day 87 wake up 8am. Today's workout is legs and will post complete workout!

 

[Carmel cowboy]

Day 87 leg workout. Warm up was joint rotations and arc trainer for 10 mins.
1) adduction and abductions-3 sets of 20 reps.
2) barbell stiff leg deadlift-(95lbsx20)145lbsx15,195lbsx15,245lbsx10
3) prone leg curl-(90lbsx20)110lbsx15,130lbsx12,150lbsx8
4) standing leg curl-(60lbsx20) 75lbsx15,90lbsx12,100lbsx10
5) machine leg press- (100lbsx20)205lbsx25,235lbsx25,265lbsx25
6) leg extensions-(85lbsx50)100lbsx50,130lbsx50, 150lbsx25,165lbsx15
7) barbell squats- 3 sets of 15 reps with 135lbs knee started to bother me
8) plate loaded leg press- 3 sets of 20 reps with 405lbs.
Cardio- arc trainer 30 mins. Thank you for reading!

 

[DylanGemelli]

i dont comment in here much but i i have been watching and this is literally one of, if not the most detailed logs ive ever seen in all these years... unreal... just wanted to say i was extremely proud of your work brother... keep setting this great example that you are for everyone...

 

[Carmel cowboy]

i dont comment in here much but i i have been watching and this is literally one of, if not the most detailed logs ive ever seen in all these years... unreal... just wanted to say i was extremely proud of your work brother... keep setting this great example that you are for everyone...

Thank you Dylan, that means a lot brother!!

 

[Carmel cowboy]

Mid cycle blood work.
Pinning schedule is as follows
Test cyp- 150mg eod
Eq-180mg eod
NPP-100mg eod
Mast prop-100mg eod
Aromasin-12.5mg eod
Caber- my last run with deca at 400mg/week my prolactin was low with .25mg 2xs a week. I decided to start with no caber till bloodwork came back. So no caber so far.
Mk2866- 25mg per day
Blood work results
Total test- 3663
Red blood cell count-5.90 range 4.2-5.80
Rdw-16.7 range 11.0-15
Prolactin- 10.7 range 2.0-18.0 ng/ml
Estradiol- 28 range <or=39 pg/nl

I pinned on Thursday at 5:30am and bloodwork was completed on Saturday at 9am. Saturday PIN was after bloodwork.
Any question or feedback would be greatly appreciated. Thanks for reading!

 

[Carmel cowboy]

Day 88 wake up 6:30am. Today's workout is chest and abs. Focus this week is YOYO sets. Will post workout once completed. Thank you for reading!

 

[Carmel cowboy]

Day 88 chest and ab workout. Warm up was joint rotations and arc trainer for 10mins.
1)internal and external rotation- 3 sets of 20 reps
2) hammer strength incline- (50lbsx20,100lbsx15) 150lbsx15 ds 50lbsx15, 200lbsx12 100lbsx15, 250lbsx10 ds 125lbsx15,
260lbsx8 ds 125lbsx15
3) machine chest press-(100lbsx20)150lbsx15 ds 100lbsx15,175lbsx12 ds 100lbsx15,190lbsx8 ds 100lbsx15
4) decline barbell press-no YOYO sets for decline(95lbsx15)135lbsx15,185lbsx12,205lbsx12
5) low to high cable crossovers-30lbsx20,40lbsx20,50lbsx15,60lbsx15
6) mid line cable crossover-40lbsx15,50lbsx12,50lbsx12
7) hanging leg raises- 3 sets of 20 reps with body weight
8) ab crunches-4 sets of 50 reps with body weight
Cardio- 15 rounds of jump rope. Thanks for reading

 

[Carmel cowboy]

Day 89 wake up 5:30am. Today's workout is back and calves. Focus this week is YOYO sets. Will post complete workout! Thank you for reading!

 

[Carmel cowboy]

Day 89 back workout. Warm up was joint rotations and arc trainer for 10 mins. Focus this week is YOYO sets.
1) neutral grip lat pulldowns-(100lbsx20)200lbsx15 ds 100lbsx15,240lbsx12 ds 120lbs15,240lbsx8 ds 120lbsx15
2) bent Over rows- (135lbsx20) 225lbsx15,275lbsx12,295lbsx8
3) chin up-bwx15 ds assisted 100lbsx15, bwx12 assisted 100lbsx15,bwx8 assisted 110lbsx15
4) close grip lat pulldown-120lbsx15,140lbsx15,160lbsx12,180lbsx8
5)hammer strength row machine- 45lbsx20,90lbsx15,135lbsx12,180lbsx8
6) rack pulls- 225lbsx20,315lbsx15,405lbsx15,455lbsx12
7) standing calf raises- 5 sets of 15 reps with 200lbs.
Cardio- arc trainer 20mins. 10 rounds of jump rope 30 sec on 30 sec off. Thank you for reading!

 

[Carmel cowboy]

Day 89 wake up 6:30am. Workout today is secondary quad workout and cardio. Thank you for reading

 

[Carmel cowboy]

Day 90 wake 5:30am. Today's workout is shoulders and abs! Focus this week is YOYO sets. Will post complete workout. Thank you for reading!

 

[Carmel cowboy]

Day 90 shoulder and ab workout. Warm up was joint rotations and arc trainer 10 mins.
1) internal external rotations- 3 sets of 20 reps
2) smith overhead press- (95lbsx20,135lbsx20)195lbsx12 ds 145lbsx15,245lbsx8 ds 145lbsx12,255lbsx6 ds 145lbsx12
3) standing db side laterals-(25lbsx20)50lbs15 ds 30lbsx15, 65lbsx10 ds 30lbsx15, 70lbsx8 ds 30lbsx15
4) rev peck deck-(70lbsx20)120lbsx12 ds 90lbsx15 130lbsx10 ds 90lbsx15, 140lbsx8 ds 90lbsx15
5) db overhead press- no YOYO sets just wanted to get a unilateral pressing movement in. 40lbsx20,50lbsx20,60lbsx15,70lbsx12
6) barbell shrugs-(225lbsx20) 405lbsx15 ds 225lbsx30,495lbsx10 ds 225lbsx15,495lbsx10 ds 225lbsx15
7) cable upright row- no YOYO sets here have to be careful as this exercise cause some impingement for me. Rep range is just under chin.
100lbsx15,120lbsx15,130lbsx15.
8) machine crunches- 90lbsx50 reps for 4 sets.
Cardio- bike 20mins, arc trainer 20mins. Thank you for reading!

 

[Carmel cowboy]

Day 91 wake up 6am. Today workout is arms and calves. Focus this week is YOYO sets. Will post workout once completed.

 

[Carmel cowboy]

Day 91 arm and calf workout. Warm up was joint rotations and bike for 10 mins. Today's workout was at a different gym so weights may be different.
1) internal and external rotations- 3 sets of 20 reps
2) rope push downs- (40lbsx20,50lbsx15)80lbsx12 ds 45lbsx15, 95lbsx10 ds 50lbsx15, 110lbsx8 ds 50lbsx15
3) ez bar skull crushers- (60lbsx20)90lbsx15 ds 60lbsx15, 110lbsx12 ds 60lbsx15, 120lbsx8 ds 60lbsx15
4) single arm pushdowns- 30lbsx20,40lbsx15,50lbsx12,
5) straight bar cable curls- (50lbsx20) 80lbsx15 ds 50lbsx15,95lbsx10 ds 50lbsx15,110lbsx8 ds 50lbsx15
6) db hammer curls- (25lbsx15) 40lbsx15 ds 25lbsx15, 50lbsx12 ds 25lbsx15, 55lbsx10 ds 25lbsx15
7) preacher curl- 65lbsx15,80lbsx15,95lbsx12,110lbsx10
8) standing calf raises- 5 sets of 20 reps
Overall great arms workout! Pump was insane especially with YOYO sets with hammer curls. Thank you for reading!

 

[Carmel cowboy]

Day 92- wake up 7:30am. Today is a day off from weight and will be doing cardio!

 

[Carmel cowboy]

Day 92 cardio- jump rope 10 rounds 30sec on 30sec off! 20 mins on the bike.