CC's Post CT log
- Thread starter Carmel cowboy
- Start date
Yes sir will be doing shoulders, biceps and abs tomorrow!
Day 17 weight 219lbs
Post CT-dosed after breakfast.
Nutrition- no changes made
Workout- today is shoulder, biceps and abs. Will post workout once complete.
Happy New Year to everyone. I hope everyone sees and acquires all the blessings God has for them!! Thank you for reading!
Post CT-dosed after breakfast.
Nutrition- no changes made
Workout- today is shoulder, biceps and abs. Will post workout once complete.
Happy New Year to everyone. I hope everyone sees and acquires all the blessings God has for them!! Thank you for reading!
Last edited:
Day 17 workout- warm up was joint rotations and arc trainer for 10 mins.
1) internal and external rotation- 3 sets of 20 reps
2) cable front raises-(50lbsx15 60lbsx15) 100lbsx15, 110lbsx12, 120lbsx10
3) db overhead press-(30lbsx20) 60lbsx15,70lbsx12,80lbsx10
4) cable leaning side laterals- (20lbx15) 30lbsx15,40lbsx15,50lbsx12
5) cable rear laterals-(20lbsx15) 30lbsx15,40lbsx12,40lbsx12
6) barbell shrugs-(135lbsx20)315lbsx15,405lbsx15,405lbsx15
15 sets for shoulders
7) db hammer curls-(30lbsx15)50lbsx15,55lbsx12,60lbsx10
8) barbell preacher curls-(45lbsx15) 65lbsx15, 85lbsx12,85lbsx10
6 sets for biceps.
9) ab crunches- 3 sets of 50 reps with body weight!
Overall great workout!! Cable side and real laterals give me the best pumps in my delts!! Thank you for reading!
1) internal and external rotation- 3 sets of 20 reps
2) cable front raises-(50lbsx15 60lbsx15) 100lbsx15, 110lbsx12, 120lbsx10
3) db overhead press-(30lbsx20) 60lbsx15,70lbsx12,80lbsx10
4) cable leaning side laterals- (20lbx15) 30lbsx15,40lbsx15,50lbsx12
5) cable rear laterals-(20lbsx15) 30lbsx15,40lbsx12,40lbsx12
6) barbell shrugs-(135lbsx20)315lbsx15,405lbsx15,405lbsx15
15 sets for shoulders
7) db hammer curls-(30lbsx15)50lbsx15,55lbsx12,60lbsx10
8) barbell preacher curls-(45lbsx15) 65lbsx15, 85lbsx12,85lbsx10
6 sets for biceps.
9) ab crunches- 3 sets of 50 reps with body weight!
Overall great workout!! Cable side and real laterals give me the best pumps in my delts!! Thank you for reading!
Happy New Year's to you too brother. Keep up the hard work!
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Thanks brother!!
Day 18 weight 218.8lbs
Post CT- dosed after breakfast. Notice strength gains as well as endurance during weight training sessions.
Nutrition- still 300 calorie deficit
Workout- today is chest tricep calves.
Warm up was joint rotations and bike for 10 mins.
1) internal and external rotation- 3 sets of 20 reps.
2) peck deck-(90lbsx20)120lbsx15,130lbsx15,140lbsx15
3) incline db press-(50lbsx20) 70lbsx15, 80lbsx15, 90lbsx12 tried a little more weight today without it effecting my pec.
4) machine chest press-(120lbsx20)160lbsx15,185lbsx15,200lbsx10
5) dips-(assisted 50lbsx15)bwx15,bw+10lbsx12,bw+10lbsx12
6) incline db flyes-(30lbsx15)40lbsx15,45lbsx12,45lbsx12
15 sets for chest
7) v bar pushdowns-(100lbsx15)200lbsx15,210lbsx10,225lbsx6
8) ez bar skull crushers-(50lbsx15) 90lbsx15,100lbsx12,100lbsx10
6 sets for triceps
9) seated calf raise-90lbsx20,135lbsx20,180lbsx15
Standing single leg calf raise-bwx15 for 3 sets
Calves 6 sets. Overall great workout! Thank you for reading!
Post CT- dosed after breakfast. Notice strength gains as well as endurance during weight training sessions.
Nutrition- still 300 calorie deficit
Workout- today is chest tricep calves.
Warm up was joint rotations and bike for 10 mins.
1) internal and external rotation- 3 sets of 20 reps.
2) peck deck-(90lbsx20)120lbsx15,130lbsx15,140lbsx15
3) incline db press-(50lbsx20) 70lbsx15, 80lbsx15, 90lbsx12 tried a little more weight today without it effecting my pec.
4) machine chest press-(120lbsx20)160lbsx15,185lbsx15,200lbsx10
5) dips-(assisted 50lbsx15)bwx15,bw+10lbsx12,bw+10lbsx12
6) incline db flyes-(30lbsx15)40lbsx15,45lbsx12,45lbsx12
15 sets for chest
7) v bar pushdowns-(100lbsx15)200lbsx15,210lbsx10,225lbsx6
8) ez bar skull crushers-(50lbsx15) 90lbsx15,100lbsx12,100lbsx10
6 sets for triceps
9) seated calf raise-90lbsx20,135lbsx20,180lbsx15
Standing single leg calf raise-bwx15 for 3 sets
Calves 6 sets. Overall great workout! Thank you for reading!
Day 19 weight 219lbs
Post CT- dosed after breakfast
Nutrition- staying with 300 calorie deficit
Workout- today is back,legs and abs. Will post one workout is completed. Thank you for reading!
Post CT- dosed after breakfast
Nutrition- staying with 300 calorie deficit
Workout- today is back,legs and abs. Will post one workout is completed. Thank you for reading!
keep it up brother... mean workouts as usual!
Thank you Dylan!! I appreciate the positive feedback!
Day 19 workout- back(thickness),legs!
Warm up was joint rotations and arc trainer 10 mins.
1) close grip lat pulldown-(100lbsx15,120lbsx15) 200lbsx12,220lbsx10,230lbsx6+2
2) hammer strength row-(neutral grip)(weight is per side.45lbsx15)90lbsx15,135lbsx12,180lbsx8 ds 90lbsx15
3) chin ups-bwx12,bwx8,bwx6+2 (back was pumped from hammer rows)
10 sets for back
4) standing single leg curl-(50lbsx15)100lbsx15,120lbsx12,130lbsx8
5) seated leg curl-(70lbsx15)90lbsx15,120lbsx12,120lbsx12 ( stayed at 120lbs cause I felt my knee a little)
6) leg extension-(70lbsx30,90lbsx30) 130lbsx25,190lbsx25,205lbsx15
7) machine leg press-(160lbsx25)250lbsx25,275lbsx20,300lbsx20
Overall great workout. Back pump was insane today!!! Really focused on keeping my chest high and squeezing the shit out of shoulder blades for every rep of every set. Thank you for reading!
Warm up was joint rotations and arc trainer 10 mins.
1) close grip lat pulldown-(100lbsx15,120lbsx15) 200lbsx12,220lbsx10,230lbsx6+2
2) hammer strength row-(neutral grip)(weight is per side.45lbsx15)90lbsx15,135lbsx12,180lbsx8 ds 90lbsx15
3) chin ups-bwx12,bwx8,bwx6+2 (back was pumped from hammer rows)
10 sets for back
4) standing single leg curl-(50lbsx15)100lbsx15,120lbsx12,130lbsx8
5) seated leg curl-(70lbsx15)90lbsx15,120lbsx12,120lbsx12 ( stayed at 120lbs cause I felt my knee a little)
6) leg extension-(70lbsx30,90lbsx30) 130lbsx25,190lbsx25,205lbsx15
7) machine leg press-(160lbsx25)250lbsx25,275lbsx20,300lbsx20
Overall great workout. Back pump was insane today!!! Really focused on keeping my chest high and squeezing the shit out of shoulder blades for every rep of every set. Thank you for reading!
I really don't get how you go so heavy on lat pulldowns. I tried 210 after a set of 6 at 180 and I couldn't keep my ass on the seat let alone complete a rep. Wasn't a close grip but not too wide either and palms facing forward (I gotta look that up for proper exercise description).
Impressive as always!
Impressive as always!
Does your lat pulldown have a pad that rest on your quads to keep you in the seat?
That’s the one... pronated wide grip. I need to experiment next back day and sit further under the pad. It’s never been an issue because I wasn’t close to my body weight but I may be killing form as well if I’m not seated properly in relation to the angle of resistance.
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Here is how I do lat pulldowns.
1) I postion the leg pad to be a few inches away from my knee. Very similar to the leg pad position for seated calf raises.
2) if I am using a weight that is greater then my body weight I put one knee under the leg pad as I sit down with the weight to help me get fully seated.
3) this step I think will really help you with not getting pulled up by the weight. After I am seated I go up on the balls of my feet to add more pressure into the leg pad and keep me seated.
4) the key to back development is making sure you get a contraction of the back muscles by bringing your shoulder blades together during the finish of every rep.
5) do not round or move your torso so that you can accomplish step 4. A good way of insuring a peak contraction is to keep your chest high and think of meeting your chest to the bar as you finish every rep!
Hope that helps!
Day 20 weight 218.4lbs
Post CT- dosed after breakfast. I have mentioned in a previous post that I feel like when I have used S4 and that is the most accurate way of giving my experience this far with Post CT. For me this will be a staple in my routine.
Nutrition- staying with 300 cal deficit. My goal for this mini cut is to have my skin fold measurements to be at least equal to my last measurements on my last cycle. My purpose is to see how much lean gains I have put on from cycle and more importantly been able to keep over a 8 week pct and 4 weeks of Post CT.
Workout- today is day off from weights and will be doing 30 mins of cardio.
Thank you for reading and stay tuned for skin fold measurements coming up on Saturday 1/6/18.
Post CT- dosed after breakfast. I have mentioned in a previous post that I feel like when I have used S4 and that is the most accurate way of giving my experience this far with Post CT. For me this will be a staple in my routine.
Nutrition- staying with 300 cal deficit. My goal for this mini cut is to have my skin fold measurements to be at least equal to my last measurements on my last cycle. My purpose is to see how much lean gains I have put on from cycle and more importantly been able to keep over a 8 week pct and 4 weeks of Post CT.
Workout- today is day off from weights and will be doing 30 mins of cardio.
Thank you for reading and stay tuned for skin fold measurements coming up on Saturday 1/6/18.
Hahaha I will be doing my hour of cardio in few mins brother!!!
