Thank you!
CC's Next Level Log
- Thread starter Carmel cowboy
- Start date
Thank you!
Day 101 chest workout warm up was joint rotations and arc trainer for 10 mins
1) internal and external rotations- 3 sets of 20 reps
2) incline hammer machine-(100lbsx20,150lbsx20) 200lbsx15, 220lbsx12,240lbsx12
3) flat db press-(50lbsx15)70lbsx15,80lbsx15,90lbsx12,100lbsx12
4) high to low cable crossovers-50lbsx20,60lbsx16,70lbsx15
5) close grip decline barbell press- 95lbsx20, 185lbsx15,225lbsx12,225lbsx12
6) incline db flyes-30lbsx20,40lbsx15,50lbsx15
7) ab crunch- 5 sets of 50 reps
Cardio- arc trainer 20 mins
1) internal and external rotations- 3 sets of 20 reps
2) incline hammer machine-(100lbsx20,150lbsx20) 200lbsx15, 220lbsx12,240lbsx12
3) flat db press-(50lbsx15)70lbsx15,80lbsx15,90lbsx12,100lbsx12
4) high to low cable crossovers-50lbsx20,60lbsx16,70lbsx15
5) close grip decline barbell press- 95lbsx20, 185lbsx15,225lbsx12,225lbsx12
6) incline db flyes-30lbsx20,40lbsx15,50lbsx15
7) ab crunch- 5 sets of 50 reps
Cardio- arc trainer 20 mins
Day 102 wake up 6:30am. Today's workout is back and calves.
1) row machine-(100lbsx20,120lbsx20) 180lbsx15,200lbsx12,220lbsx10
2) bent over row- (135lbsx15)225lbsx15,275lbsx12,315lbsx8,315lbsx6
3) neutral grip lat pulldowns- (100lbsx20) 180lbsx15,200lbsx12,240lbsx8,260lbsx6
4) hammer strength row-135lbsx20,225lbsx12,315lbsx10,315lbsx8
5) chin ups- bwx12,bwx10,bwx6
6) standing calf raise- 160lbsx20,200lbsx15,240lbsx12,260lbsx10
Cardio- jump rope 12 rounds at 1 min on 30 sec off.
Thank you for reading!
1) row machine-(100lbsx20,120lbsx20) 180lbsx15,200lbsx12,220lbsx10
2) bent over row- (135lbsx15)225lbsx15,275lbsx12,315lbsx8,315lbsx6
3) neutral grip lat pulldowns- (100lbsx20) 180lbsx15,200lbsx12,240lbsx8,260lbsx6
4) hammer strength row-135lbsx20,225lbsx12,315lbsx10,315lbsx8
5) chin ups- bwx12,bwx10,bwx6
6) standing calf raise- 160lbsx20,200lbsx15,240lbsx12,260lbsx10
Cardio- jump rope 12 rounds at 1 min on 30 sec off.
Thank you for reading!
Day 103 wake up 6:30am. Today workout is a light leg workout to get an extra day in for quads mostly. Will post workout! Thank you for reading!
medeiros13
Member
I'm sorry for your loss CC. Hope everything normalizes for you and yours soon.
Thanks brother!
Day 103 leg workout. Warm up was joint rotations and arc trainer for 10 mins.
1) adduction and abduction- 3 sets of 20 reps
2) leg extensions- 5 sets of 25 reps with 100lbs
3) leg press- 4 sets of 25 reps with 495lbs
4) machine leg press- 4 sets of 30 reps with 200lbs
5) prone leg curl- 3 sets of 15 reps with 120lbs
Cardio- bike for 30 mins.
Today workout was my second leg workout and focused mostly on quads with light weight to not irritate my knee. Sunday leg workouts always start with hamstrings! Thanks for reading!
1) adduction and abduction- 3 sets of 20 reps
2) leg extensions- 5 sets of 25 reps with 100lbs
3) leg press- 4 sets of 25 reps with 495lbs
4) machine leg press- 4 sets of 30 reps with 200lbs
5) prone leg curl- 3 sets of 15 reps with 120lbs
Cardio- bike for 30 mins.
Today workout was my second leg workout and focused mostly on quads with light weight to not irritate my knee. Sunday leg workouts always start with hamstrings! Thanks for reading!
I am certain that it's helping your front squat or any big compound movement for the lower body. I use the adduction and abduction as a stabilizing exercise and go light. I use between 30-50lbs for 20 reps.
Thank you brother!
Day 104 wake up 5:30am. Today workout is shoulders and calves. Will post workout! Thank you for reading.
Sorry for your loss CC. Your still killing it though.
Thank you brother! Still working hard brother!
Day 104 shoulder 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) db side laterals-(25lbsx20,30lbsx20) 50lbsx15,60lbsx15,70lbsx10 ds 40lbsx15 ds 30lbsx20
3) smith machine overhead press-(95lbsx20)145lbsx15,195lbsx12,215lbsx8 ds 145lbsx15
4) db front raises with neutral grip- 20lbsx15,25lbsx15,30lbsx12,35lbsx8 ds 20lbsx15
5) cable rear laterals- 20lbsx20,30lbsx15,40lbsx12,40lbsx10 ds 20lbsx20
6) barbell shrugs-225lbsx20,315lbsx15,405lbsx15,495lbsx12,545lbsx8 ds 225lbsx30
7) db shrugs- 100lbsx20,120lbsx15,130lbsx15,145lbsx15
8) db overhead press- 40lbsx20,60lbsx15,70lbsx15
9) standing calf raises- 5 sets of 15 reps with 240lbs
Cardio- arc trainer 30 mins.
1) internal and external rotations- 3 sets of 20 reps
2) db side laterals-(25lbsx20,30lbsx20) 50lbsx15,60lbsx15,70lbsx10 ds 40lbsx15 ds 30lbsx20
3) smith machine overhead press-(95lbsx20)145lbsx15,195lbsx12,215lbsx8 ds 145lbsx15
4) db front raises with neutral grip- 20lbsx15,25lbsx15,30lbsx12,35lbsx8 ds 20lbsx15
5) cable rear laterals- 20lbsx20,30lbsx15,40lbsx12,40lbsx10 ds 20lbsx20
6) barbell shrugs-225lbsx20,315lbsx15,405lbsx15,495lbsx12,545lbsx8 ds 225lbsx30
7) db shrugs- 100lbsx20,120lbsx15,130lbsx15,145lbsx15
8) db overhead press- 40lbsx20,60lbsx15,70lbsx15
9) standing calf raises- 5 sets of 15 reps with 240lbs
Cardio- arc trainer 30 mins.
Day 105 wake up 6:30am. Today workout is arms and abs. Will post complete workout. Some time over the next couple of days I will be posting final pic and stats. Thank you for reading!
Day 105 arm workout. Warm up was joint rotations and arc trainer for 10 mins.
1) internal and external rotations- 3 sets of 20
2) rope pushdowns-(60lbsx20,70lbax20)100lbsx15,130lbsx12,140lbsx10 ds 100lbsx15
3) v bar overhead extensions-(70lbsx20) 140lbsx15,150lbsx15,170lbsx12,180lbsx8 ds 140lbsx15
4) underhand grip pushdowns-(60lbsx20)100lbsx15,120lbsx12,130lbsx10,140lbsx8 ds 100lbsx15
5) barbell curls-(95lbsx20) 135lbsx15,145lbsx12,155lbsx8 ds 95lbsx15
6) db hammer curls-40lbsx15,50lbsx15,60lbsx15
7) preacher curls-70lbsx15,85lbsx15,100lbsx12
8) ab crunches- 5 sets of 50reps with body weight
Cardio- arc trainer 15 mins. Bicep felt better went heavier but only did one ds after last heavy sets on barbell curls. Thank you for reading!
1) internal and external rotations- 3 sets of 20
2) rope pushdowns-(60lbsx20,70lbax20)100lbsx15,130lbsx12,140lbsx10 ds 100lbsx15
3) v bar overhead extensions-(70lbsx20) 140lbsx15,150lbsx15,170lbsx12,180lbsx8 ds 140lbsx15
4) underhand grip pushdowns-(60lbsx20)100lbsx15,120lbsx12,130lbsx10,140lbsx8 ds 100lbsx15
5) barbell curls-(95lbsx20) 135lbsx15,145lbsx12,155lbsx8 ds 95lbsx15
6) db hammer curls-40lbsx15,50lbsx15,60lbsx15
7) preacher curls-70lbsx15,85lbsx15,100lbsx12
8) ab crunches- 5 sets of 50reps with body weight
Cardio- arc trainer 15 mins. Bicep felt better went heavier but only did one ds after last heavy sets on barbell curls. Thank you for reading!
medeiros13
Member
I find it interesting that you do shrugs on shoulder day. I used to do them and then stopped a few years back and haven't found the body part lagging by not doing direct work. In fairness, I have done heavy deads to hit them but I feel like shoulder presses hits traps too. What are you thoughts/reasons?
For me I like to every section of each muscle group. The trapezius muscle is a large muscle that has a few functions. Deadlifts are great for what I refer to as mid trap region. I do shrugs to isolate the upper and little of the mid trap. The role of the upper trap is to elevate the shoulders and is rarely worked in a isolated way like shrugs. If you are happy with your trap developement then you may not feel there is a need for shrugs, but if your want your traps to have full complete developement especially from the front view then shrugs are essential.
medeiros13
Member
Thanks for sharing your thoughts. Always insightful
Anytime brother!!
