Day 65 wake up 8:30am. Today is legs and workout will depend on my knee! Will post complete workout. Thank you for reading!
CC's Next Level Log
- Thread starter Carmel cowboy
- Start date
Day 65 workout legs. Warm up was joint rotations and arc trainer for 10 mins. After warm up I decided to stay light again today for leg workout to give my knee another week.
1) adduction and abduction- 3 sets of 20 reps.
2) prone leg curl- 4 sets of 20 reps with 110lbs
3) stiff leg deadlift-(went heavier with this exercise as it doesn't bother my knee at all)(95lbsx20)195lbsx15,245lbsx12,265lbsx12,285lbsx10
4) standing single leg curl- 4 sets of 20 reps with 60lbs
5) leg extensions- 6 sets of 30 reps with 110lbs
6) machine leg press-(this leg press actually felt better on my knee then regular plate loaded leg press.) 5 sets of 40 reps with 200lbs.
7) standing calf raises- 4 sets of 30 reps with 110lbs.
Cardio- bike for 20 mins. Thank you for reading!
1) adduction and abduction- 3 sets of 20 reps.
2) prone leg curl- 4 sets of 20 reps with 110lbs
3) stiff leg deadlift-(went heavier with this exercise as it doesn't bother my knee at all)(95lbsx20)195lbsx15,245lbsx12,265lbsx12,285lbsx10
4) standing single leg curl- 4 sets of 20 reps with 60lbs
5) leg extensions- 6 sets of 30 reps with 110lbs
6) machine leg press-(this leg press actually felt better on my knee then regular plate loaded leg press.) 5 sets of 40 reps with 200lbs.
7) standing calf raises- 4 sets of 30 reps with 110lbs.
Cardio- bike for 20 mins. Thank you for reading!
Day 66- wake up 5:30am. Today's workout is chest and abs! Will post complete workout once completed.
Day 66 workout chest and abs. I changed up my split a little bit to hit chest 2xs a week. I will be doing chest on Monday and Thursday. Monday will be my primary day and will be doing heavy basic lifts with a couple isolation exercises. Thursday will be a secondary day where I focus on specific sections of the chest and hit those sections in the 8-12 rep range. Today's warm up was the usual joint rotations and bike for 10 mins.
1) internal and external rotation- 3 sets of 20 reps.
2) incline db press- (25lbsx20,35lbsx20) 75lbsx20,85lbsx15,95lbsx12, 100lbsx12,
3) hammer strength incline press-(50lbsx20) 150lbsx15,200lbsx12,220lbsx12,230lbsx10
4) flat db press-(40lbsx20) 75lbsx15,85lbsx15,95lbsx15 (stayed at 95lbs cause this is the angle that put the most amount of stress on tear)
5) plate loaded machine dip-(50lbsx20) 100lbsx15,150lbsx15,200lbsx15
6) low to high cable crossover- 30lbsx15,40lbsx15,45lbsx12,45lbsx12
7) decline crunche- 15lbsx20,20lbsx20,20lbsx20,20lbsx20
Russian twist-15lbsx10 each side,20lbsx10 each side,20lbsx10each side,20lbsx10 each side.
Cardio- 15 round of jump rope 30 sec on 30 sec off. Knee actually felt good today considering doing legs yesterday. Thank you for reading!
1) internal and external rotation- 3 sets of 20 reps.
2) incline db press- (25lbsx20,35lbsx20) 75lbsx20,85lbsx15,95lbsx12, 100lbsx12,
3) hammer strength incline press-(50lbsx20) 150lbsx15,200lbsx12,220lbsx12,230lbsx10
4) flat db press-(40lbsx20) 75lbsx15,85lbsx15,95lbsx15 (stayed at 95lbs cause this is the angle that put the most amount of stress on tear)
5) plate loaded machine dip-(50lbsx20) 100lbsx15,150lbsx15,200lbsx15
6) low to high cable crossover- 30lbsx15,40lbsx15,45lbsx12,45lbsx12
7) decline crunche- 15lbsx20,20lbsx20,20lbsx20,20lbsx20
Russian twist-15lbsx10 each side,20lbsx10 each side,20lbsx10each side,20lbsx10 each side.
Cardio- 15 round of jump rope 30 sec on 30 sec off. Knee actually felt good today considering doing legs yesterday. Thank you for reading!
Day 67- wake up 5:30am. Today's workout is back and calves. Will post complete workout.
Thank you V!! I appreciate your support brother!
Day 67 back workout. My workout was at a different gym today so I can use heavier db's for one arm rows and some different machines, weights may be off in comparison to other back workouts! Warm up was joint rotations and arc trainer for 10 mins.
1) wide neutral grip lat pulldowns- (100lbsx20,120lbsx20) 180lbsx15,220lbsx12,240lbsx8,250lbsx6 drop set 130lbsx20
2) db one arm rows-(60lbsx20)100lbsx15,120lbsx15,145lbsx12,145lbsx12,145lbsx12. Will do the 150lb db's next week!
3) chin up- bwx15,bwx12,bwx12,bwx10
4) hammer strength seated row- (recorded weight on one side)(45lbsx20)90lbsx20,135lbsx15,180lbsx8,180lbsx8 drop set 90lbsx20
5) close grip lat pulldowns-(100lbsx15) 150lbsx12,160lbsx10,170lbsx8,170lbsx6 drop set 120lbsx15
6) rack pulls-(135x20)315lbsx15,405lbsx15,495lbsx10,495lbsx10 drop set 275lbsx30!!! (My while back was screaming at me to stop at rep 20 till my boy you need 10 more!!!)
7) seated calf raise- (on this seated calf raise I use 45lbs plates cause of how the machine is designed the plates won't hit the floor in full stretched position)(45lbsx30)135lbsx15,180lbsx12,190lbsx10,190lbsx10 drop set 90lbsx25!!
Overall great workout!! Pump was insane!! Love the wide neutral grip lat pulldowns. The stimulation I get in the belly of my lat from this hand position is insane. Every rep was finished with squeezing my shoulder blades together to get the most out of every rep!! Focus from the start of the workout till the last rep was on point today!!
Cardio- arc trainer 20 mins! Thank you for reading!
1) wide neutral grip lat pulldowns- (100lbsx20,120lbsx20) 180lbsx15,220lbsx12,240lbsx8,250lbsx6 drop set 130lbsx20
2) db one arm rows-(60lbsx20)100lbsx15,120lbsx15,145lbsx12,145lbsx12,145lbsx12. Will do the 150lb db's next week!
3) chin up- bwx15,bwx12,bwx12,bwx10
4) hammer strength seated row- (recorded weight on one side)(45lbsx20)90lbsx20,135lbsx15,180lbsx8,180lbsx8 drop set 90lbsx20
5) close grip lat pulldowns-(100lbsx15) 150lbsx12,160lbsx10,170lbsx8,170lbsx6 drop set 120lbsx15
6) rack pulls-(135x20)315lbsx15,405lbsx15,495lbsx10,495lbsx10 drop set 275lbsx30!!! (My while back was screaming at me to stop at rep 20 till my boy you need 10 more!!!)
7) seated calf raise- (on this seated calf raise I use 45lbs plates cause of how the machine is designed the plates won't hit the floor in full stretched position)(45lbsx30)135lbsx15,180lbsx12,190lbsx10,190lbsx10 drop set 90lbsx25!!
Overall great workout!! Pump was insane!! Love the wide neutral grip lat pulldowns. The stimulation I get in the belly of my lat from this hand position is insane. Every rep was finished with squeezing my shoulder blades together to get the most out of every rep!! Focus from the start of the workout till the last rep was on point today!!
Cardio- arc trainer 20 mins! Thank you for reading!
Day 67 nutrition- thought I would start posting my meals again. Today is a high day and scheduled to eat 220 grams of carbs.
Meal 1- 11/2 cup of egg whites
1/2 cup of oatmeal
1/4 cup of strawberries
Meal 2- 2 scoops of whey
16 oz of almond milk
1 medium size banana
Meal 3- 7.5oz of steak
1.5 cup of brown rice
Green peppers and onions
Meal 4- 2 scoops of whey
16 oz of water
1 banana
Meal 5- 7oz of steak
1 cup of white rice
5 spears of asparagus
Meal 6- 7oz ground turkey
1 cup of brown rice
2 tbsp of soy sauce
Meal 7- 11/2 cups of egg whites
1/2 cup of cream of wheat
1 tbsp of peanut butter
For those that know I usually eat the same thing everyday with some small changes. I usually try to have steak 1-2xs per month. My sources of protein are usually turkey, egg whites and chicken breast. Thank you for reading
Meal 1- 11/2 cup of egg whites
1/2 cup of oatmeal
1/4 cup of strawberries
Meal 2- 2 scoops of whey
16 oz of almond milk
1 medium size banana
Meal 3- 7.5oz of steak
1.5 cup of brown rice
Green peppers and onions
Meal 4- 2 scoops of whey
16 oz of water
1 banana
Meal 5- 7oz of steak
1 cup of white rice
5 spears of asparagus
Meal 6- 7oz ground turkey
1 cup of brown rice
2 tbsp of soy sauce
Meal 7- 11/2 cups of egg whites
1/2 cup of cream of wheat
1 tbsp of peanut butter
For those that know I usually eat the same thing everyday with some small changes. I usually try to have steak 1-2xs per month. My sources of protein are usually turkey, egg whites and chicken breast. Thank you for reading
Day 68 - wake up 6:30am. BP 125/73. Today is a day off from weights and will be doing cardio. Plan to get blood work done Saturday morning and will post results. Thank you for reading!
Day 68 cardio 20 mins on arc trainer. 10 round of jump rope 30 sec on 30 sec off. Knee felt good so I added 5 sets of machine leg press and leg extensions. Overall feeling good! Today was a low carb day so carbs were approx 100 grams.
Meal 1- 11/2 cup of egg whites
3 oz of turkey
1 cup of oatmeal
1/4 of blueberries
Meal 2- 2 scoops of whey
16oz of almond milk
Meal 3- 7oz of pork loin
1/2 cup of brown rice
Meal 4- 2 scoops of whey
16oz of water
Meal 5- 7oz of pork loin
1/2 cup of white rice
Meal 6- 7oz chicken breast
1/2 cup of broccoli
2 tbsp of guacamole
Meal 7- 11/2 cup of egg whites
3 oz of turkey
1 tbsp of peanut butter
Thank you for reading!
Meal 1- 11/2 cup of egg whites
3 oz of turkey
1 cup of oatmeal
1/4 of blueberries
Meal 2- 2 scoops of whey
16oz of almond milk
Meal 3- 7oz of pork loin
1/2 cup of brown rice
Meal 4- 2 scoops of whey
16oz of water
Meal 5- 7oz of pork loin
1/2 cup of white rice
Meal 6- 7oz chicken breast
1/2 cup of broccoli
2 tbsp of guacamole
Meal 7- 11/2 cup of egg whites
3 oz of turkey
1 tbsp of peanut butter
Thank you for reading!
Nice looking great CC, I totally agree with you regarding the high reps at this point. Today was a chest day today & my average reps was 12-15 with around 10-12 sets !!!!
Sounds like a good workout! How's your cycle going?
Day 69- wake up 6:30am. Didn't sleep good last night. Today's workout is shoulders calves and a few chest exercises. Will post complete workout once completed.
Day 69 shoulders and secondary chest. Warm up was as usual joint rotations and 10 mins on arc trainer. Workout was at Golds gym today so some weights may be off.
1) Internal and external rotations- 3 sets of 20.
2) side laterals-(20lbsx20,30lbsx20) 60lbsx15,70lbsx12,75lbsx8 drop set 30lbsx30
3) smith machine overhead press-(95lbsx20) 145lbsx15,195lbsx15,225lbsx8,225lbsx8 drop set 145lbsx15
4) seated db front raises-(20lbsx20) 30lbsx15,40lbsx12,45lbsx8 drop set 20lbsx15
5) cable rear laterals-30lbsx15,40lbsx12,45lbsx10 drop set 25lbsx15
6) barbell shrugs-(135lbsx20)315lbsx20,405lbsx15,495lbsx15 drop set 225lbsx30
Secondary chest exercise was focused on mid pec.
1) mid-line cable crossover- 30lbsx20,40lbsx15,40lbsx15
2) 35 degree smith bench press- 135lbsx20,205lbsx15,205lbsx15
Cardio- 15 mins on arc trainer. Overall great workout. Like the angle of bench press and felt it in my upper mid chest! Thank you for reading!
1) Internal and external rotations- 3 sets of 20.
2) side laterals-(20lbsx20,30lbsx20) 60lbsx15,70lbsx12,75lbsx8 drop set 30lbsx30
3) smith machine overhead press-(95lbsx20) 145lbsx15,195lbsx15,225lbsx8,225lbsx8 drop set 145lbsx15
4) seated db front raises-(20lbsx20) 30lbsx15,40lbsx12,45lbsx8 drop set 20lbsx15
5) cable rear laterals-30lbsx15,40lbsx12,45lbsx10 drop set 25lbsx15
6) barbell shrugs-(135lbsx20)315lbsx20,405lbsx15,495lbsx15 drop set 225lbsx30
Secondary chest exercise was focused on mid pec.
1) mid-line cable crossover- 30lbsx20,40lbsx15,40lbsx15
2) 35 degree smith bench press- 135lbsx20,205lbsx15,205lbsx15
Cardio- 15 mins on arc trainer. Overall great workout. Like the angle of bench press and felt it in my upper mid chest! Thank you for reading!
Good week 9 , getting a lot vascular & gained around 8- 10. Win next week ? Strength is very steady !!YOU ?
That's great results brother keep killing it!! Glad your cycle is going so good!
Day 70 wake up 6:30am. Today's workout is arms and abs! Will post complete workout! Thanks you for reading!
Day 70 workout arms and abs. Warm up was joint rotations and arc trainer 10 mins.
1) internal and external rotations- 3 sets of 20 reps
2) incline db curls-(20lbsx20) 30lbsx15,35lbsx12,40lbsx10 drop set 25lbsx15
3) barbell curls-(65lbsx20)95lbsx15,135lbsx12,145lbsx10,145lbsx8 drops set 95lbsx15
4) preacher curl-(60lbsx15)80lbsx12,85lbsx10,90lbsx8 drop set 65lbsx15
5) v bar pushdowns- (100lbsx15)180lbsx15,200lbsx15,225lbsx10,225lbsx8 drop set 170lbsx15
6) rope overhead ext- (60lbsx15)90lbsx15,100lbsx15,130lbsx10 drops set 100lbsx15
7) under hand single arm pushdown-(30lbsx15)50lbsx12,60lbsx12,60lbsx8
8) db kickback- 15lbsx15,25lbsx15,30lbsx12,35lbsx10
9) machine ab crunch- 90lbsx50,100lbsx50,110lbsx35,110lbsx25
Cardio- arc trainer 20 mins. 5 round of jump rope!
Thank you for reading!
1) internal and external rotations- 3 sets of 20 reps
2) incline db curls-(20lbsx20) 30lbsx15,35lbsx12,40lbsx10 drop set 25lbsx15
3) barbell curls-(65lbsx20)95lbsx15,135lbsx12,145lbsx10,145lbsx8 drops set 95lbsx15
4) preacher curl-(60lbsx15)80lbsx12,85lbsx10,90lbsx8 drop set 65lbsx15
5) v bar pushdowns- (100lbsx15)180lbsx15,200lbsx15,225lbsx10,225lbsx8 drop set 170lbsx15
6) rope overhead ext- (60lbsx15)90lbsx15,100lbsx15,130lbsx10 drops set 100lbsx15
7) under hand single arm pushdown-(30lbsx15)50lbsx12,60lbsx12,60lbsx8
8) db kickback- 15lbsx15,25lbsx15,30lbsx12,35lbsx10
9) machine ab crunch- 90lbsx50,100lbsx50,110lbsx35,110lbsx25
Cardio- arc trainer 20 mins. 5 round of jump rope!
Thank you for reading!
Day 71- wake up 8am. Today is a day off from weight and will be doing cardio. Will post my cardio workout! Thank you for reading!
Day 71 cardio was 15 mins on arc trainer and 10 rounds of jump rope! Thank you for reading!
