Day 93 wake up 8:30am. Day off from weights and cardio!
CC's Next Level Log
- Thread starter Carmel cowboy
- Start date
Day 94 wake up 5:30am. Today's workout is chest and abs. Will post complete workout once finished. Sunday started week 14 and couldn't be happier with the progress of this cycle so far. Have two weeks left and will be posting final picture and progress stats! Thank you for reading!
Day 94 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) hammer strength incline press- (50lbsx20,100lbsx20)150lbsx15,200lbsx12,220lbsx10
3) db flat bench press- (45lbsx15) 65lbsx15,70lbsx15,85lbsx15,90lbax12
4) close grip barbell decline press-(135lbsx15) 185lbsx15, 225lbsx15,225lbsx15 went a little heavier then usual here and chest and shoulder felt good.
5) machine dips-(50lbsx20)100lbsx15,150lbsx12,200lbsx10
6) peck deck- 100lbsx20,120lbsx15,130lbsx15,140lbsx12
7) ab crunches- 4 sets of 50 reps
8) decline Russian twist- 4 sets of 15 each side with 10lb db
Cardio- 10 rounds of jump rope 1 min on 45 sec break. Bike 15 mins. Thank you for reading
1) internal and external rotation- 3 sets of 20 reps
2) hammer strength incline press- (50lbsx20,100lbsx20)150lbsx15,200lbsx12,220lbsx10
3) db flat bench press- (45lbsx15) 65lbsx15,70lbsx15,85lbsx15,90lbax12
4) close grip barbell decline press-(135lbsx15) 185lbsx15, 225lbsx15,225lbsx15 went a little heavier then usual here and chest and shoulder felt good.
5) machine dips-(50lbsx20)100lbsx15,150lbsx12,200lbsx10
6) peck deck- 100lbsx20,120lbsx15,130lbsx15,140lbsx12
7) ab crunches- 4 sets of 50 reps
8) decline Russian twist- 4 sets of 15 each side with 10lb db
Cardio- 10 rounds of jump rope 1 min on 45 sec break. Bike 15 mins. Thank you for reading
Day 95 wake up 5:30am. Today's workout is back and calves. Will post workout once completed.
Day 95 back workout. Warm up was joint rotations and arc trainer for 10 mins.
1) neutral grip wide lat pulldowns-(100lbax20,140lnsx20) 200lbsx15,240lbax12,260lbsx8,260lbsx6
2) bent over rows-(135lbsx20,) 225lbsx15,275lbsx12,315lbsx8 lower back felt good.
3) cable pullovers- (80lbsx20)100lbsx15,120lbsx12,130lbsx8
4) overhand wide grip lat pulldown- 150lbsx15, 170lbsx12, 200lbsx10, 210lbsx8
5) rack pulls- (135lbsx20)315lbsx15,405lbsx15,495lbsx10
6) chin up- bwx15,bwx12,bwx10
7) seated calf raise- 50lbsx20,100lbsx20,150lbsx15,200lbsx12
Cardio- arc trainer 20mins. Overall great workout!
1) neutral grip wide lat pulldowns-(100lbax20,140lnsx20) 200lbsx15,240lbax12,260lbsx8,260lbsx6
2) bent over rows-(135lbsx20,) 225lbsx15,275lbsx12,315lbsx8 lower back felt good.
3) cable pullovers- (80lbsx20)100lbsx15,120lbsx12,130lbsx8
4) overhand wide grip lat pulldown- 150lbsx15, 170lbsx12, 200lbsx10, 210lbsx8
5) rack pulls- (135lbsx20)315lbsx15,405lbsx15,495lbsx10
6) chin up- bwx15,bwx12,bwx10
7) seated calf raise- 50lbsx20,100lbsx20,150lbsx15,200lbsx12
Cardio- arc trainer 20mins. Overall great workout!
Day 96 wake up 5:30am today is a light leg workout. Will post complete workout. Thank you for reading!
medeiros13
Member
Why close grip decline on day 94 CC? I know there's a reason because you plan everything out so well. Also, I do decline BB so if there's a good reason for this maybe I'll throw it into my mix!
Anytime I bench with the barbell I use a close grip to protect my shoulder. I focus on bringing my bicep towards my chest rather then the path of the bar! Hope that makes sense brother!
medeiros13
Member
It certainly does. Was hoping you'd say you felt it better doing it close grip though ��
Haha some people do! Give a try and see if you feel it better! I know for me I get the best contraction when I finish the movement with the intention of bringing my bicep to my chest. Another thing you can do to stimulate more of the lower pec is add high to low cable crossover before decline press!
Day 96 light leg workout. Warm up was joint rotations and arc trainer for 10 mins
1) adduction and abduction- 3 sets 20 reps
2) leg extensions- 5 sets of 35 reps with 110lbs
3) machine leg press- 5 sets of 30 reps with 200lbs
4) plate loaded leg press- 4 sets of 25 reps with 405lbs
5) standing single leg curl- 4 set of 15 reps with 100lbs
6) prone leg curl- 4 sets of 20 reps with 120lbs
Cardio- arc trainer 20 mins
1) adduction and abduction- 3 sets 20 reps
2) leg extensions- 5 sets of 35 reps with 110lbs
3) machine leg press- 5 sets of 30 reps with 200lbs
4) plate loaded leg press- 4 sets of 25 reps with 405lbs
5) standing single leg curl- 4 set of 15 reps with 100lbs
6) prone leg curl- 4 sets of 20 reps with 120lbs
Cardio- arc trainer 20 mins
Day 97 wake up 5:30am. Today workout is shoulders and abs. Will be doing straight sets of 8-12 reps with 45 sec break between sets. Will post workout! Thank you for reading!
Day 97 shoulder workout. Warm up was joint rotations and arc trainer for 10 mins.
1) internal and external rotations 3 sets of 20 reps
2) db side laterals- (25lbsx20,35lbsx20) 50lbsx15,60lbsx15,70lbsx12,30lbsx30
3) smith overhead press- (95lbsx20) 145lbsx15,195lbsx12,215lbsx8, 145lbsx20
4) db rear laterals- (30lbax20)40lbsx15,45lbsx15,55lbsx12, 60lbsx8
5) barbell shrugs- 225lbsx20,315lbsx20,405lbsx15,495lbsx12
6) db overhead press- 50lbsx15,60lbsx15,70lbsx15,80lbsx12
7) ab crunch- bodyweight for 5 sets of 50 reps.
Cardio- arc trainer 20 mins, bike 20 mins. Thank you for reading!
1) internal and external rotations 3 sets of 20 reps
2) db side laterals- (25lbsx20,35lbsx20) 50lbsx15,60lbsx15,70lbsx12,30lbsx30
3) smith overhead press- (95lbsx20) 145lbsx15,195lbsx12,215lbsx8, 145lbsx20
4) db rear laterals- (30lbax20)40lbsx15,45lbsx15,55lbsx12, 60lbsx8
5) barbell shrugs- 225lbsx20,315lbsx20,405lbsx15,495lbsx12
6) db overhead press- 50lbsx15,60lbsx15,70lbsx15,80lbsx12
7) ab crunch- bodyweight for 5 sets of 50 reps.
Cardio- arc trainer 20 mins, bike 20 mins. Thank you for reading!
Day 98 wake up 5:30am. Today's workout is arms and calves. Will post workout!
Day 98 arm and calf workout. Warm up was joint rotations and arc trainer for 10 mins
1) internal and external rotations-3 sets of 20 reps
2) v bar pushdowns- (100lbsx20,130lbsx20) 180lbsx15,200lbax15,225lbsx10,225lbsx10
3) machine tricep extensions-(60lbsx15)85lbsx15,100lbsx12,110lbsx10
4) straight bar curls- stayed light bicep little sore. 3 sets with 95lbs for 15 reps
5) db curls - stayed light - 3 sets 15 reps 30lb
6) single arm push downs-3 sets 50lbs, 15 reps
7) standing calf raises-200lbs 20 reps, 220lbs 15 reps, 240 15 reps, 260 15 reps
8) seated calf raise-90lbs 20 reps, 135lbs 20 reps, 225lbs 20 reps
1) internal and external rotations-3 sets of 20 reps
2) v bar pushdowns- (100lbsx20,130lbsx20) 180lbsx15,200lbax15,225lbsx10,225lbsx10
3) machine tricep extensions-(60lbsx15)85lbsx15,100lbsx12,110lbsx10
4) straight bar curls- stayed light bicep little sore. 3 sets with 95lbs for 15 reps
5) db curls - stayed light - 3 sets 15 reps 30lb
6) single arm push downs-3 sets 50lbs, 15 reps
7) standing calf raises-200lbs 20 reps, 220lbs 15 reps, 240 15 reps, 260 15 reps
8) seated calf raise-90lbs 20 reps, 135lbs 20 reps, 225lbs 20 reps
Day 99 was off completely! Had a rough week my grandmother passing away so schedule has been a little off!
Day 100 leg workout- warm up was joint rotations and arc trainer for 10 mins.
1) adduction and abductions- 30lbs for 4 sets of 20 reps
2) seated leg curl-(90lbsx20,110lbsx15) 125lbsx15, 140lbsx12, 150lbsx8
3) standing single leg curl- (60lbsx20,70lbsx20)90lbsx15,100lbsx15,110lbsx15, 120lbsx10
4) machine leg press- (100lbsx20) 230lbsx25,250lbsx25, 260lbsx20
5) smith squats- (135lbsx20) 225lbsx15 for 3 sets
6) leg extension-(90lbsx30) 120lbsx30,140lbsx30,150lbsx30,150lbsx25
Cardio- arc trainer 30 mins. Thank you for reading!
1) adduction and abductions- 30lbs for 4 sets of 20 reps
2) seated leg curl-(90lbsx20,110lbsx15) 125lbsx15, 140lbsx12, 150lbsx8
3) standing single leg curl- (60lbsx20,70lbsx20)90lbsx15,100lbsx15,110lbsx15, 120lbsx10
4) machine leg press- (100lbsx20) 230lbsx25,250lbsx25, 260lbsx20
5) smith squats- (135lbsx20) 225lbsx15 for 3 sets
6) leg extension-(90lbsx30) 120lbsx30,140lbsx30,150lbsx30,150lbsx25
Cardio- arc trainer 30 mins. Thank you for reading!
Day 101 wake up 6:30am workout chest and abs.
Thank you brother!! Still killing it!
