Ckmeter Road to Pro with STELLAR LABS 🔥— USA Prep Log 2026 Season

[Syntha Claus]

At this point man, my brain is just so fried. I feel straight up autistic from prep.

Sorry I missed the joke.

That means it's going according to plan.

 

[Ckmeter]

That means it's going according to plan.

100% hahaha.

 

[Ckmeter]

Leg day last night —

Linear hack squat sissy squat variation (super low foot position with narrow stance as deep as possible)— 1-2 second concentric, 3 second eccentric:

1pps x 10
2pps x 10
3pps x 10
4pps x 10
5pps x 10
5pps x 8

Belt squat— 1-2 second concentric straight to 3 second eccentric:

1pps x 10
2pps x 10
3pps x 10
4pps x 10
5pps x 9
5pps x 9

Leg extensions — 1 second concentric, 1 second hold, 3 second eccentric with a pause at the bottom:

105 x 10
195 x 12
195 x 10

Seated leg curl — 1 second concentric, 1 second hold, 3 second eccentric:

90 x 10
255 x 12
255 x 12
255 x 11

Adductor — 1 second concentric, 3-4 second eccentric, 1 second hold at stretch

176 x 15
176 x 14
176 x 14

Superset with abductor — 1 second concentric, 1 second hold, 3-4 second eccentric:

176 x 20
176 x 17
176 x 15

Seated calf raises — slow and controlled eccentric and concentric:

3 plates x 15
3 plates x 15
3 plates x 15

 

[Ckmeter]

Nothing like some @StadaLabs to start the morning!

 

[Ckmeter]

Shoulder day last night —

Gymleco plate loaded shoulder press
Feeders increasing 1 pps up to 4pps x 10
4pps x 10
4pps x 8

Behind the head cybex smith shoulder press
1pps x 10
2pps x 10
2pps x 10

Db front raise
50 x 12
50 x 12
50 x 10

Db side lateral raise
30 x 10
50 x 12
50 x 12
50 x 11

Panatta Lateral raises machine
143 x 12
143 x 12
143 x 11

Rear delt fly pec deck
150 x 18
150 x 18
150 x 15

Rope face pulls
135 x 15
135 x 15
135 x 15

 

[Ckmeter]

Feeling very flat. The extra food doesn’t seem to be filling me out much, but we will see. Check ins tomorrow.

 

[Ckmeter]

Check ins 5 weeks 6 days and 6 weeks 6 days out —

Weight: 227.3lbs

Not super happy with these check ins. Feel softer and weight barely moved despite high days.

Waiting on changes and feedback from my coach.

 

[Ckmeter]

Quarter turns and ab n thigh

 

[Syntha Claus]

You are getting into your own head, man. It is a trap that is hard to avoid without consciously avoiding it. Totally normal and a huge reason we use coaches.
"Trust the process".
And trust me, doing this is also very hard for me at this point, and I have one or two more shows behind me than you do. Totally normal man

 

[Bolan]

You are getting into your own head, man. It is a trap that is hard to avoid without consciously avoiding it. Totally normal and a huge reason we use coaches.
"Trust the process".
And trust me, doing this is also very hard for me at this point, and I have one or two more shows behind me than you do. Totally normal man

I was going to post the same thing..... CK You look great and be proud of the accomplishment of starving yourself down to single digits! You look better this year than last!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Think positive. Smile and HOLD your poses! Always smile at the judges!

 

[Ckmeter]

You are getting into your own head, man. It is a trap that is hard to avoid without consciously avoiding it. Totally normal and a huge reason we use coaches.
"Trust the process".
And trust me, doing this is also very hard for me at this point, and I have one or two more shows behind me than you do. Totally normal man

I was going to post the same thing..... CK You look great and be proud of the accomplishment of starving yourself down to single digits! You look better this year than last!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Think positive. Smile and HOLD your poses! Always smile at the judges!

@Syntha Claus and @Bolan thank you both. We strive for perfection, and the reality is the progression of prep is not perfect. I’m OCD and it’s hard, but often I come back and look at my pics later and am like dang we actually look alright.

Coach agreed though lol. We are putting our foot on the gas now.

 

[Syntha Claus]

@Syntha Claus and @Bolan thank you both. We strive for perfection, and the reality is the progression of prep is not perfect. I’m OCD and it’s hard, but often I come back and look at my pics later and am like dang we actually look alright.

Coach agreed though lol. We are putting our foot on the gas now.

For me, the biggest mind fuck is that 16 weeks or so ago, I started this and had plenty of time. There HAVE been big changes and improvements but now, down to the wire, it doesn't seem enough. Maybe because I am extrapolating the time and progress for what I think I need to get there.
But like you told me, Dave isn't going to let me show up out of shape. It's not like in the past when I was just doing some regional. He saw what last year was like and knows what we can do this year (possibly/I hope).

 

[Ckmeter]

Changes:

Cardio — 30 mins 5x a week 130hr target

Nutrition —

Meal 1:
80g cream of rice
200g chicken or turkey

Meal 2:
225g rice
225g fish

Meal 3:
225g rice
225g 90% ground beef

Meal 4:
225g rice
225g fish

Intraworkout shake (removed on rest days):
15g eaa
10g creatine
10g glutamine
Pink salt

Post workout shake (removed on rest days):
50g beef protein powder
75g cream of rice

Meal 5:
225g 90% ground beef
100g greens

Drugs —
80mg clen

 

[Bolan]

Changes:

Cardio — 30 mins 5x a week 130hr target

Nutrition —

Meal 1:
80g cream of rice
200g chicken or turkey

Meal 2:
225g rice
225g fish

Meal 3:
225g rice
225g 90% ground beef

Meal 4:
225g rice
225g fish

Intraworkout shake (removed on rest days):
15g eaa
10g creatine
10g glutamine
Pink salt

Post workout shake (removed on rest days):
50g beef protein powder
75g cream of rice

Meal 5:
225g 90% ground beef
100g greens

Drugs —
80mg clen

Have you taken your body temp on the Clen?

 

[Ckmeter]

Have you taken your body temp on the Clen?

I haven’t. I’m sure it’s high lol. Why?

 

[Bolan]

I just see he's bumping it ....its already working. Why take more?

 

[Ckmeter]

I just see he's bumping it ....its already working. Why take more?

Body temp was 99 today on 80mcg. I honestly don’t know. He has been kind of ramping it up as he drops food, and the. He lowers the clen and increases food to keep the push pull going.

 

[Ckmeter]

Arm day Saturday night —

Tricep rope push down:
70 x 10
150 x 10
190 x 9
170 x 9
170 x 10

Panatta super French press machine:
1pps x 10
2pps x 10
2pps x 9
1pps x 16

Db laying skull crusher:
50 x 12
50 x 8
50 x 8

Cable single arm cross body push down:
40 x 10
60 x 10
70 x 9
60 x 11

Preacher curl machine:
70 x 10
150 x 12
150 x 11
150 x 10

Incline db curl:
30 x 10
50 x 10
50 x 10
50 x 9

Db hammer curl:
70 x 10
70 x 9
70 x 9

Crucifix cable curl:
50 x 14
50 x 14
50 x 12

Ez bar cable reverse curl:
100 x 18
100 x 18

 

[Ckmeter]

Back day last night —

Mag grip neutral medium width cable pulldown — 1 second concentric 3 second eccentric, 1 second pause in stretch.

100 x 10
175 x 10
220 x 10
220 x 9

Mega mass t bar row — 3-4 second eccentric with explosive concentric. Force as deep of a stretch as possible with a 1 second pause. Overhand grip not crazy wide, but not narrow either. Trying to focus on mid back thickness with this movement.

1 plate x 10
2 plates x 10
3 plates x 10
3 plates x 9

Megamass leverage pulldown— 3second eccentric with a 1 second concentric. Overhand grip.

1pps x 10
1 plate 25 per side x 15
1 plate 25 per side x 14

Strive seated row neutral grip, pulling low into lat — constant tension. Not really focusing on tempo, but ~1-2 second eccentric and concentric.

170 x 15, 10 seconds rest, 170 x 10
170 x 14, 10 seconds rest, 170 x 9

Seated close mag grip cable row into lat:
115 x 10
160 x 10
160 x 9

Cable pullover

135 x 15
135 x 15

 

[Ckmeter]

Some posing highlights from post back day —

 

[Ckmeter]

Chest day last night —

Hammer strength plate loaded Incline — 2-3 second eccentric 1 second concentric:

1pps x 10
2pps x 10
3pps x 10
4pps x 8
5pps x 7
4pps x 8

Plate loaded flat bench press machine— 2-3 second eccentric 1 second concentric:

3pps x 10
4pps x 10
5pps x 10
5pps x 8
4pps x 12

Panatta incline chest press circular — 3 second eccentric. 1 second pause in stretched position. 1 second concentric

264 x 15
264 x 13
264 x 12

Pec deck fly — 3 second eccentric 1 second concentric

255 x 8
180 x 12
180 x 14
180 x 12

 

[Ckmeter]

Getting drier and harder every day!

 

[Ckmeter]

Check ins 5 weeks 2 days and 6 weeks 2 days out —

Weight: 223.2lbs

Really happy with these check ins. Definitely felt like shit and super depleted this past week, but we had a big drop in weigh and improvement in condition, so it was well worth the push!

Waiting on changes and feedback from my coach.

 

[Ckmeter]

Quarter turns and an and thigh —

 

[Meetketchup]

Looking great this far out.

 

[ERock5]

Peeeeeled bro!

 

[Ckmeter]

Changes: (As of Thursday)

Cardio — 25 mins 5x a week 130hr target

Nutrition —

Meal 1:
100g cream of rice
200g chicken or turkey

Meal 2:
300g rice
225g fish

Meal 3:
300g rice
225g 90% ground beef

Meal 4:
300g rice
225g fish

Intraworkout shake (removed on rest days):
15g eaa
10g creatine
10g glutamine
Pink salt

Post workout shake (removed on rest days):
50g beef protein powder
100g cream of rice

Meal 5:
225g 90% ground beef
100g greens
150g rice

Drugs —
60mcg clen

 

[Ckmeter]

Leg day last night —

Linear hack squat sissy squat variation (super low foot position with narrow stance as deep as possible)— 1-2 second concentric, 3 second eccentric:

1pps x 10
2pps x 10
3pps x 10
4pps x 10
5pps x 10
5pps x 8

Belt squat— 1-2 second concentric straight to 3 second eccentric:

1pps x 10
2pps x 10
3pps x 10
4pps x 10
4pps x 8

Leg extensions — 1 second concentric, 1 second hold, 3 second eccentric with a pause at the bottom:

60 x 10
195 x 10
195 x 10
195 x 9

Seated leg curl — 1 second concentric, 1 second hold, 3 second eccentric:

90 x 10
255 x 12
255 x 12
255 x 10

Adductor — 1 second concentric, 3-4 second eccentric, 1 second hold at stretch

176 x 16
176 x 15
176 x 14

Superset with abductor — 1 second concentric, 1 second hold, 3-4 second eccentric:

176 x 18
176 x 16
176 x 15

Seated calf raises — slow and controlled eccentric and concentric:

3 plates x 15
3 plates x 15
3 plates x 15

 

[Ckmeter]

Shoulder day tonight —

Gymleco plate loaded shoulder press
Feeders increasing 1 pps up to 4pps x 10
4pps x 10
4pps x 8

Behind the head cybex smith shoulder press
1pps x 10
2pps x 12
2pps x 10
1pps x 24

Db front raise
50 x 10
50 x 10
50 x 10

Db side lateral raise
30 x 10
50 x 10
50 x 10
50 x 9

Panatta Lateral raises machine
143 x 10
143 x 10
143 x 9

Rear delt fly pec deck
150 x 18
150 x 16
150 x 15

Rope face pulls
135 x 10
135 x 10
135 x 10

 

[Ckmeter]

Arm day tonight:

Paramount Preacher curl machine:
100 x 10
170 x 15
170 x 15
170 x 14

Incline db curl:
30 x 8
50 x 10
50 x 9
50 x 8

Db hammer curl:
70 x 10
70 x 9
70 x 9

Crucifix cable curl:
50 x 14
50 x 15
50 x 14

Ez bar cable reverse curl:
100 x 18
100 x 18
100 x 16

Tricep rope cable push down:
90 x 10
135 x 12
135 x 12
135 x 11

Paramount Overhead tricep extension machine:
170 x 15
170 x 12
170 x 12

Db laying skull crusher:
50 x 10
50 x 10
50 x 9

ANDDD Posing rounds!