Carmine's Return to the stage with the help of Sporto!

[cantelmi]

I just started a log in Derek's section but i want to start 1 here as well because i respect all the people that post in this section. Im aiming to do 2 comps next year as i was not happy with the way i looked for my first comp this year.

Macros, supps and training will be posted once sporto send me my program.

Carmine

[cantelmi]

November 8th

Training for today havent got sportos program yet so i just did my own.

Chest + Extras

Smith machine Press -
10 x 40kg
10 x 60kg
8 x 70kg
6 x 80kg

Dumbell flys -
10 x 20kg
10 x 22.5kg
10 x 22.5kg drop set
10 x 12.5kg

Chest Press -
10 x 100 pounds
10 x 120 pounds
8 x 140 pounds

Peck Deck -
10 x 50 pounds
10 x 70 pounds
8 x 90 pounds drop set
6 x 70 pounds drop set
10 x 40 pounds

Lateral raises
15 x 10 pounds
12 x 15 pounds

Wrist curls
30 x 40 pounds
30 x 40 pounds
30 x 40 pounds

Rack Chins
BW x 10
BW x 10
BW x 8

Leg Raises
BW x 10
BW x 10
BW x 10
BW x 10

[cantelmi]

10th November

Cardio - 40min LI Pre Meal 1

Training - Back + Traps + Rear Delts + Abs

Rack Chins
BW x 12
BW x 12
BW x 10
BW x 10

Lat Pulldown -
10 x 100lbs
10 x 120lbs
10 x 120lbs (wraps)
10 x 120lbs (wraps)

Rack Deadlifts -
10 x 60kg
10 x 80kg
10 x 100kg
10 x 1200kg

Cable Rows -
10 x 130lbs
6 x 230lbs
4 x 250lbs (stack)

Straight Arm Pulldowns
10 x 30 pounds
10 x 40 pounds
10 x 50 pounds

Behind the Back shrugs on smith machine
15 x 40kg
12 x 90kg
12 x 90kg

Reverse Flys
10 x 20 pounds
10 x 25 pounds
10 x 30 pounds
10 x 33 pounds

Leg Raises
BW x 20
BW x 20
BW x 20


Supps
Multi
Fish Oil
Xtend
Nano Vapor
Whey
Prime
Knockout
Glutaform
Creaform

Macros (Not directed by Tommy yet)
P ? 244g
C ? 165g
F ? 55g
Totals = 2131

Notes - As usual since the comp i have been feeling super strong in the gym and intencity is through the roog, but once i come home ive been so hungry thats why i gained so much fat post comp, tonight i plan to try stuff down alot of green veggies to help keep my appetitie and hunger at bay.

Im not sure if Tommy is going to make me cut, recomp or lean bulk from here. On one hand i seriously need the mass to compete again next year but i also wanted to get a bit leaner for summer i cant wait to hear what Tommy's thoughts are.

Carmine
__________________

[RWHJR3]

Good Luck, I'll check in to see how it goes.

[cantelmi]

Originally Posted by RWHJR3

Good Luck, I'll check in to see how it goes.

Awesome thanks man!

13th November

Cardio - 20min LI Pre Meal 1

Training - Quads + Calves + Abs

Lunges
BW x 24
17.5kg x 24
20kg x 20

Leg Press -
12 x 200kg
10 x 240kg
10 x 280kg ( Slow and deep, mega burn)

Front Squats on Smith Machine -
10 x 40kg
2 x 80kg *had to stop after the second rep because i felt a big pinch in my groin area so i played it safed and stoped, i was speiwn because i got the first 2 easy

Back Squats on Smith Machine -
8 x 80kg
6 x 100kg

Leg Ext -
15 x 100lbs
15 x 150lbs
10 x 180lbs

Lunges Again
1 sets x 10 reps with 20kg then drop set into faliure with bodyweight

Seated Calves Raises (Went heavy on these as i always do light and high reps, they in pain now while im typing this!)
15 x 20kg
12 x 40kg
10 x 60kg

Leg Press Calve Raises
1 drop set or 50 reps starting with 230lbs

Incline Crunches
BW x 15
BW x 15
BW x 15

Knee Raises
BW x 15
BW x 15
BW x 15

Macros for tomorrow - Refeed

P ? 196g
C ? 296g
F ? 38g

[cantelmi]

15th November

Cardio - 30-45min LI leter today

Training - Chest + Hams

Incline Barbell Press
10 x 60kg
10 x 80kg (pr)
6 x 90kg

Slight Incline Dumbbell Press
8 x 80lbs (with a spotter)
6 x 88lbs (with a spotter)
6 x 88lbs (with a spotter)

Flat Flys
10 x 45lbs
8 x 45lbs
8 x 45lbs

Peck Deck
10 x 70lbs
10 x 70lbs
10 x 70lbs

Leg Curls
10 x 50lbs
10 x 80lbs
10 x 100lbs
8 x 120lbs

Smith Machine S/L/D/L
10 x 40kg
10 x 60kg
10 x 60kg


*Notes pretty solid workout today strength was good on presses but i did fad a tad on the dumbells, i do usually tend to fatigue on chest after the first exercise. Also i think i over stimiultes myself today, i had some White flood i did 2 scoops with 2 scoops xtend, im still all hypo now, next time i use it 1 scoop will be plenty.