Nice CC, those shoulders have formed nicely. Damn, keep it up!!!
CC's Next Level Log
- Thread starter Carmel cowboy
- Start date
WEEK 2 day 8- wake up 9am. BP 135/83. 3rd pin today right glute! This is the second week of hypertrophy phase and the focus this week is 3 set in the 8-12 rep range and hitting failure around rep 10 and 2 forced reps. Today is legs and will post my complete workout and nutrition for the day. Thank you for reading!
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Thanks SV!! Appreciate the positive feedback!
Day 8 leg workout. Warm up- joint rotation and 10 mins on arc trainer
1) abduction and addiction- 3 sets of 20 reps
2) prone leg curl- (70x20,90lbsx20) 140lbsx12, 150lbsx10+2, 150lbsx9+2
3) seated leg curl- no forced reps on this exercise to protect knee and lower back-(90lbsx20) 130lbsx12,130lbsx10,130lbsx10
4) standing single leg curl- (45lbsx20) 90lbsx12, 100lbsx10+2, 100lbsx8+2
5) leg extensions- did more volume and did not hit failure to protect knee. (70lbsx30) 100lbsx30, 115lbsx30, 130lbsx20, 115lbsx30
6) smith squats- 3 sets of 20 reps 135x20,225x20,225x20
7) leg press- (225x20) 405lbsx20, 495lbsx20, 585lbsx20
Bike for cool down for 10 mins! Some pain in my knee after workout but nothing unusual! Thanks for reading!
1) abduction and addiction- 3 sets of 20 reps
2) prone leg curl- (70x20,90lbsx20) 140lbsx12, 150lbsx10+2, 150lbsx9+2
3) seated leg curl- no forced reps on this exercise to protect knee and lower back-(90lbsx20) 130lbsx12,130lbsx10,130lbsx10
4) standing single leg curl- (45lbsx20) 90lbsx12, 100lbsx10+2, 100lbsx8+2
5) leg extensions- did more volume and did not hit failure to protect knee. (70lbsx30) 100lbsx30, 115lbsx30, 130lbsx20, 115lbsx30
6) smith squats- 3 sets of 20 reps 135x20,225x20,225x20
7) leg press- (225x20) 405lbsx20, 495lbsx20, 585lbsx20
Bike for cool down for 10 mins! Some pain in my knee after workout but nothing unusual! Thanks for reading!
In for this, love the detail bro! You are gonna kill it for sure!
Thank you for following brother!! Thank you for the great customer service that you provide! Can wait to post bloodwork so everyone can see the quality of you test cyp and aromasin!!! Thank you!!
Thank you!!! That is much appreciated!! I will do everything in my power to get most out of these 16 weeks! If you something that is missing don't hesitate to call me out bro!!
Day 8 nutrition-
Meal 1- 11/4 cups of egg whites
1/2 cup of oatmeal
1/4 cup of blueberries
Meal 2- 2 scoops of whey isolate
16oz of water
Meal 3- 7oz chicken breast
1 cup of brown rice
4 spears of asparagus
Meal 4- 7oz chicken breast
1 cup of brown rice
2tbs of guacamole
Meal 5- 1 cup of egg whites
4oz of turkey
1/2 cup of brown rice
1 Joseph's pita
Meal 6- 2 scoops of whey isolate
2 tbs of natural peanut butter
Thank you for reading!
Meal 1- 11/4 cups of egg whites
1/2 cup of oatmeal
1/4 cup of blueberries
Meal 2- 2 scoops of whey isolate
16oz of water
Meal 3- 7oz chicken breast
1 cup of brown rice
4 spears of asparagus
Meal 4- 7oz chicken breast
1 cup of brown rice
2tbs of guacamole
Meal 5- 1 cup of egg whites
4oz of turkey
1/2 cup of brown rice
1 Joseph's pita
Meal 6- 2 scoops of whey isolate
2 tbs of natural peanut butter
Thank you for reading!
Week 2 day 9- wake up 6:30am. BP 130/85. Today's workout is chest and abs. Again the focus for this week is to hit failure around rep 10 and 2 forced reps! I am going to switch h up my cardio a little this week to give my back and knee a little break. This week I will be doing 4 HIIT cardio sessions using jump rope or bike. The plan is to do the HIIT after my last meal and have just protein after session on Mon, wed, fri, sat.
Started mk 2866 on Sunday at 25mg/day. Weight this morning was 209.8!! Still gaining weight in a deficit. I can't say enough about Robo liquid anadrol it is by far my favorite oral!! Thank you for reading!
Started mk 2866 on Sunday at 25mg/day. Weight this morning was 209.8!! Still gaining weight in a deficit. I can't say enough about Robo liquid anadrol it is by far my favorite oral!! Thank you for reading!
Damn, your shoulder is almost the size of my head bro. Looking good CC. This detailed log is extremely educating and valuable. No parameter or detail left out.
Thank you ironlifter!! I appreciate you reading my log bro and your feedback!!! Bro honestly there is so much more I could add to this log but don't want to be overboard if that makes sense!
Oh and measure your head playa gonna set that as my arm size goal!!!
22 inches....I got a smedium size head so it may very well be possible!
Hahaha might already have it accomplished!!!
Day 9 chest ab workout. Warm up joint rotations and 10 mins on bike. As I have wrote in the past I train with more volume for chest and don't push to the point of failure because of previous injures. I focus on form and making a connection to get the most amount of stimulation.
1) internal and external rotations- 3 sets of 20 reps
2) machine chest press- (50lbsx20,65lbsx20) 110lbsx15, 125lbsxx15,140lbsx12, 140lbsx12
3) incline db press-(30lbsx20) 50lbsx15,60lbsx15,70lbsx12,75lbsx12
4) decline close grip barbell-(95lbsx20) 135lbsx20,155lbsx15,185lbsx12
5) peck deck- 90lbsx20,110lbsx20,120lbsx15, 120lbsx15
6) high to low cable crossover- 25lbsx20, 30lbsx15, 30lbsx15
7) push-ups- bwx20, bwx15, bwx15
8) ab crunch machines- bwx50,bwx50,bwx50
Hanging leg raises- bwx25,bwx25,bwx25
Cardio- bike sprints level 5, 30 sec sprints and 1 min rest, sprint speed 160rpm, max heart rate after sprints 165bpm. Total of 7 sprints. Bike always kicks my ass to do sprints on! Thank you for reading!
1) internal and external rotations- 3 sets of 20 reps
2) machine chest press- (50lbsx20,65lbsx20) 110lbsx15, 125lbsxx15,140lbsx12, 140lbsx12
3) incline db press-(30lbsx20) 50lbsx15,60lbsx15,70lbsx12,75lbsx12
4) decline close grip barbell-(95lbsx20) 135lbsx20,155lbsx15,185lbsx12
5) peck deck- 90lbsx20,110lbsx20,120lbsx15, 120lbsx15
6) high to low cable crossover- 25lbsx20, 30lbsx15, 30lbsx15
7) push-ups- bwx20, bwx15, bwx15
8) ab crunch machines- bwx50,bwx50,bwx50
Hanging leg raises- bwx25,bwx25,bwx25
Cardio- bike sprints level 5, 30 sec sprints and 1 min rest, sprint speed 160rpm, max heart rate after sprints 165bpm. Total of 7 sprints. Bike always kicks my ass to do sprints on! Thank you for reading!
Day 9 nutrition-
Meal 1- 1.5 cups of egg whites
1/2 cup of oatmeal
1/4 cup of strawberries
Meal 2- 2 scoops of whey
16oz of almond milk
1 medium apple
Meal 3- 7oz chicken breast
1 cup of brown rice
2 tbs of guacamole
Meal 4- 2 scoops of whey
16oz of water
Meal 5- 7oz chicken breast
1 cup of brown rice
Meal 6- 7oz chicken breast
1 cup of brown rice
1/2 cup of broccoli
Meal 7- 1 cup of egg whites
1 plain rice cake
2 tbs of natural peanut butter.
added about 20 grams of carbs. Protein- 340 grams, carbs-182 grams, fat-57 grams. Sodium-1,930mg potassium- 3,988mg. Thank you for reading!
Meal 1- 1.5 cups of egg whites
1/2 cup of oatmeal
1/4 cup of strawberries
Meal 2- 2 scoops of whey
16oz of almond milk
1 medium apple
Meal 3- 7oz chicken breast
1 cup of brown rice
2 tbs of guacamole
Meal 4- 2 scoops of whey
16oz of water
Meal 5- 7oz chicken breast
1 cup of brown rice
Meal 6- 7oz chicken breast
1 cup of brown rice
1/2 cup of broccoli
Meal 7- 1 cup of egg whites
1 plain rice cake
2 tbs of natural peanut butter.
added about 20 grams of carbs. Protein- 340 grams, carbs-182 grams, fat-57 grams. Sodium-1,930mg potassium- 3,988mg. Thank you for reading!
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Week 2 day 10 wake up 5:30am. BP 127/83 and I took it two times to make sure! Today's workout is back and calves! Will be shooting to hit failure around rep 10 and 2 forced reps! No cardio today. Will post complete workout after completed as well as meals. Still feel really focused and motivated. Noticing some visible water retention as I am sure there was some intracellular water retention before but now I can see a little under the skin! Not worried about the water at all as is normal especially with upping my carbs a little and drol just wanted to point out what I notice. Thanks for reading
Day 10 back and calves workout- warm up joint rotations and bike 10 mins.
1) lat pulldowns- (100lbsx20,130lbsx15) 205lbsx15, 225lbsx10+2, 235lbsx9+2, 235lbsx8+2
2) head supported bent over row- (used the incline bench to rest forehead on to take some pressure off lower back)(95lbsx20) 185lbsx15,225lbsx12, 225lbsx15. Could have done more but wanted to protect my lower back. Will definetly go up next time through this phase.
3) hammer strength low row-(45lbsx20) 135lbsx15, 225lbsx12+1, 235lbsx10+2
4) seated row-(100lbsx20) 200lbsx15,220lbsx12+2,235lbsx10+2, 245lbsx10+2 (took a little longer break for this set)
5) wide grip cable pullover- 65lbsx20,75lbsx12,85lbsx10+2,85lbsx8+2
6) rack pulls- 135lbsx20,225lbsx15,315lbsx15,315lbsx15
7) chin ups- bwx15,bwx12,bwx10+2,bwx8+2. Have to be careful with chins. That's where the pec attaches to the humerus and for me the most vulnerable especially from the stretched position.
8) standing calf raise- 120lbsx20, 180lbsx12, 195lbsx10+2, 210lbsx8+2
Trying to add in new exercises that I have stayed away from cause of previous injuries. Everything today felt good with no issues! Lat pump during cable pullover was insane!!! Feeling really focused and determined!! Thank you for reading!
1) lat pulldowns- (100lbsx20,130lbsx15) 205lbsx15, 225lbsx10+2, 235lbsx9+2, 235lbsx8+2
2) head supported bent over row- (used the incline bench to rest forehead on to take some pressure off lower back)(95lbsx20) 185lbsx15,225lbsx12, 225lbsx15. Could have done more but wanted to protect my lower back. Will definetly go up next time through this phase.
3) hammer strength low row-(45lbsx20) 135lbsx15, 225lbsx12+1, 235lbsx10+2
4) seated row-(100lbsx20) 200lbsx15,220lbsx12+2,235lbsx10+2, 245lbsx10+2 (took a little longer break for this set)
5) wide grip cable pullover- 65lbsx20,75lbsx12,85lbsx10+2,85lbsx8+2
6) rack pulls- 135lbsx20,225lbsx15,315lbsx15,315lbsx15
7) chin ups- bwx15,bwx12,bwx10+2,bwx8+2. Have to be careful with chins. That's where the pec attaches to the humerus and for me the most vulnerable especially from the stretched position.
8) standing calf raise- 120lbsx20, 180lbsx12, 195lbsx10+2, 210lbsx8+2
Trying to add in new exercises that I have stayed away from cause of previous injuries. Everything today felt good with no issues! Lat pump during cable pullover was insane!!! Feeling really focused and determined!! Thank you for reading!
Day 10 nutrition-
Meal 1- 11/2 cups of egg whites
1/2 cup of oatmeal
1/4 cup of blueberries
Meal 2- 2 scoops of whey
16oz of almond milk
1 medium apple
Meal 3- 7oz chicken breast
1 cup of brown rice
2 tbs of guacamole
1/2 cup of broccoli
Meal 4- 2 scoops of whey
16oz water
Meal 5- 7oz of chicken breast
1 cup of brown rice
3 spears of asparagus
Meal 6- 7oz chicken breast
1/2 cup of brown rice
Meal 7- 6oz of steak
1/2 cup of brown rice
1/2 cup of broccoli
Appetite is still good and get hungry every 2 hours. Thank you for reading!!
Meal 1- 11/2 cups of egg whites
1/2 cup of oatmeal
1/4 cup of blueberries
Meal 2- 2 scoops of whey
16oz of almond milk
1 medium apple
Meal 3- 7oz chicken breast
1 cup of brown rice
2 tbs of guacamole
1/2 cup of broccoli
Meal 4- 2 scoops of whey
16oz water
Meal 5- 7oz of chicken breast
1 cup of brown rice
3 spears of asparagus
Meal 6- 7oz chicken breast
1/2 cup of brown rice
Meal 7- 6oz of steak
1/2 cup of brown rice
1/2 cup of broccoli
Appetite is still good and get hungry every 2 hours. Thank you for reading!!
