Cowboys Log

[Btcowboy]

Workouts have been suffering this week and not sure why. Anyways doing what I can this week. Next week will be an off week before my slow cut. I will continue with Meadows Program X.

Arms and Calves

Barbell curls last one to failure
8x70
8x80
8x80
8x90
9x90

1 arm dumbell curls palms up for full rom
8x20
8x22.5
8x25
8x30

Easy bar reverse curls flex each rep
15x30
15x40
15x40
13x40

Rope pushdown lots of warm up coming up the stack
12x47.5
12x52.5
12x52.5
12x52.5
12x52.5
12x52.5

Bench dips BW3 sets AMAP
20xBW
21xBW
20xBW

Calf raises. Started at 210 ran the stack going up by 20lbs with 8 reps for each weight. Counting last 4 below
8x350
8x370
8x390
8x400 drop 15x150

First cruise pin tonight. Going to pin 100mg test cyp. I am going to experiment with a 30g slin pin as it's only half a CC and if it works I got a bunch of slin pins I can use up. Also think I am going to start cruise at 100mg per week not 200 more of a trt dose see how I do and up it if I need to.

 

[Worf]

100mg is pretty low cruise dose for most guys may yield 600-700 ng/dl TT.Might as well pct and come off for that. Bloods would obviously confirm. I think starting point for most trt is 150 mg divided into twice weekly inj. for upper normal range 800-1000 tt.

 

[Btcowboy]

100mg is pretty low cruise dose for most guys may yield 600-700 ng/dl TT.Might as well pct and come off for that. Bloods would obviously confirm. I think starting point for most trt is 150 mg divided into twice weekly inj. for upper normal range 800-1000 tt.

Fair enough was thinking 150 as well but only pinned 100 tonight. I am flying home Monday so will have to do another 50 or a 100 before then.

 

[Btcowboy]

Results of bulk and blast of 500mg/week Test Cyp

Ok so I started my bulk May 10 and was running Layne Norton's PHAT program. I was natty at the time. August 12 I started my blast.

May 10 to Aug Natty
Gained 10 lbs
Added
1 inch to forearms
Half an inch to biceps
2.5 inches to shoulders
2 inches to chest
3/4 inch on hips
1.25 inches in quads
Half inch on calves

Lost half an inch on waist

Stayed on PHAT and started blasting 500mg Test cyp from Aug 12 until Nov 17. Switched programs last 4 weeks of blast to Meadows Program X

Added additional
13.6 lbs
Half inch on forearms
3/4inch on biceps
2 inches on shoulders
2.5 inches chest
Half inch waist
3/4 inch on hips
1 inch on quads
1/4 inch on calves.

Over all bulk results
26.4lb gain
1.5 inches on forearms
1.25 inches on bicep
4.5 inches in shoulders
4.5 inches chest
Waist stayed same lol
1.5 inches on hips
2.25 inches on quads
.75 inches on calves.

All in all I think it went well. Learned alot ln the bulk and the blast. As per above started cruise now and will run 200/wk. Will finish program x through its 12 weeks. Then may follow suite with @FourOneDeuxFitt and design my own in the new year. Planning to cruise and cut until at least June. Will still keep up this log.

 

[StillMind]

Great gains!

 

[Btcowboy]

Fuck me a week away sucks......
A week away and only about 3 hours sleep last night my start of week 5 Program X suffered some

Hammer press 50 seconds rest
4x80
4x80
4x80
4x80
4x80
3x80
4x70
4x70

Flat dumbbell presses
8x65
7x70
8x70

Rest pause Incline 2 dumbell hex press supposed to be floor presses and there was nowhere to do them and they hurt my shoulders
6x35
6x40
6x45

Rope pushdown 60 second test
12x42.5
12x47.5
12x47.5
12x47.5
12x47.5

Close grip push ups 1 setAMAP in 90 seconds
36

Skull crushers elbows flared
10x60
10x60
10x60
10x60

 

[Worf]

A week off at the end of a program can be a good thing, mentally and physically. The lack of sleep not so much.

 

[Btcowboy]

A week off at the end of a program can be a good thing, mentally and physically. The lack of sleep not so much.

Agreed damn wife snored like a freaking chainsaw and I had to get up at 3am yo catch a flight. I think I finally dosed off at 1200. Get a good night sleep tonight hammer my legs tomorrow.

 

[Btcowboy]

Update on nutrition now that I am cutting.

Meal 1
1 cup Quinoa
6oz ground Turkey

Meal 2
1 grapefruit
6oz ground Turkey

Mid morning snack
1 cup skim milk
1 scoop protein powder

Meal 3
6oz ground Turkey
1 cup quinoa
2 cups spinach
My homemade dressing ACV and EVOO

Meal 4
1 cup quinoa
6oz ground Turkey

Pre workout
EAA

Intra workout
EAA

Post workout
1 cup skim milk
1 scoop protein powder

Meal 5
1 cup quinoa
6oz ground Turkey
1 cup broccoli

Before bed
1 tbsp all natural peanut butter
1 scoop protein powder

Nets me about 3000 cals, 214g carb, 105g fat, 296g protein

Going by feel and by body composition. As this is first week on this may make some modifications

 

[Btcowboy]

Week 5 Program X legs

Lying leg curls
10x115
10x120
10x125
10x130 plus 5x130 bottom end partials

Squats 60 seconds rest
3x315
3x315
3x315
3x315
3x315
3x315
3x315
3x315

Leg press work up to a tough 10 then 2 more
10x360
10x450
10x540
10x590
10x590

Lunges.... I hate lunges lol single leg
10x65 kettlebells no balance moved to Smith machine
10x50
10x50
Heart rate way up

Stiff leg deadlifts not much left in tank
15x135
12x185
12x185

May not look like much to some but I find Meadows leg days awful tough.

 

[Btcowboy]

Week 5 program x back

I haven't trained back in two weeks so was nice to get back on it, yes the pun was intended.

Chest supp t bar row 90 seconds rest
8x90
8x115
8x115
8x90

Dumbbell rows
8x85
8x90
8x90

Dumbbell pullovers
10x50
10x55
10x60
12x60

Neutral grip pulldown
10x120
10x130
10x130

Was supposed to go deficit deads but racks and bars all in use so.......
Seated cable row neutral grip
10x120
10x140
8x160
8x160
8x160

Dumbbell shrugs 2 second hold
10x70
10x80
10x90
9x100 felt something tear on right side so stopped at 9. We will see what comes of it, feels sort of ok right now.

Hyperextensions 1 set with weight AMAP then BW AMAP
20x35, 10xBW

 

[Btcowboy]

Week 5 program x chest and shoulders

Dumbbell Speed bench 50% of max. I bastardized this one lol
Flat
8x65
7x70
7x70
10x60
Incline 1 min rest
10x50
12x45
12x40

Bent over rear lateral 75 second rest
15x20
15x22.5
15x25
13x25
10x25 drop 8x15

Facepulls 75 seconds rest
15x50
15x55
15x60
15x60

Smith machine seated shoulder press 1 set as many as possible in 90 seconds
32x50

 

[Btcowboy]

Was running late after work tonight and got to the gym just a little after 5pm. The girl at the desk tells me they close at 6pm. I am like damn........ so had to rush and superset lpl.


Last of week 5 Program X
Arms and calves
Barbell curls
8x70
8x80
8x90
8x90
6x90

Standing dumbbell curls superseted with pinwheel curls
8x22.5, 8x22.5
8x25, 6x25
8x30, 3x30
8x25, 4x25

Reverse barbell curls
15x30
15x40
14x40
15x30 drop 10x20

Rope pushdown
12x40
12x45
12x50
12x55
12x60 drop 6x50 drop 6x40 drop 8x30 drop 10x20

Bench dips
25xBW
20xBW
20xBW

Seated calf raises
20x90
20x90
15x115
15x115 drop 15x90 and they are closing

Got this done in about 45 mins.

 

[Btcowboy]

Start of week 6 Program X and I got to say I am not a huge fan of the exercise selections. Who am I though look at him and look at me lol..... any ways I am kind of bastardizing the program. Doing the exercises I want I lieu of the knees he has chosen to finish out the year. I will still follow the structure but swap out some exercises. Looking forward to my own program in the new year if I get a chance to finish writing it.

Hammer press pyramid up and down, weight as always per side.
10x50
10x60
10x70
8x80
4x85
10x65
10x55
12x50

Incline dumbell press
10x45
9x55
8x60 drop 6x40

2 dumbell incline hex press superseted with dumbell incline flies
10x40, 8x30
12x35, 8x30
18x30, 6x30 drop 8x20

Rope pushdown 45 seconds rest actually threw in facepulls in between
12x40
12x45
9x50
7x55, drop 6x45, drop 6x35, drop 10x25

Overhead rope extensions
15x35
12x40
10x45
10x50, drop 8x40, drop 8x30, drop 15x20

Felt good tonight.

 

[Btcowboy]

Question for @FourOneDeuxFitt and @Morefyah

I head home.om the 18th of the month and not back to work until the 30th. I am currently on cruise of 100mg 2x a week. I cant travel work my gear to take home.

I was thinking on the Saturday before I leave take 200mg and the following Monday another 200mg hoping to cruise through the 12 days without a shot.

Just looking for your thoughts on that or other suggestions.


Thanks guys

 

[Morefyah]

Question for @FourOneDeuxFitt and @Morefyah

I head home.om the 18th of the month and not back to work until the 30th. I am currently on cruise of 100mg 2x a week. I cant travel work my gear to take home.

I was thinking on the Saturday before I leave take 200mg and the following Monday another 200mg hoping to cruise through the 12 days without a shot.

Just looking for your thoughts on that or other suggestions.


Thanks guys

Hey what’s up man. I don’t think you will have any issues with your plan. I know you just came off blast but pinning a little extra for just a couple weeks is no big deal. That was a great log my friend! I am looking forward to my next blast in January.

 

[FourOneDeuxFitt]

Agree with @Morefyah yoi should be fine. I wouldn’t worry too much about it.

 

[Btcowboy]

Hey what’s up man. I don’t think you will have any issues with your plan. I know you just came off blast but pinning a little extra for just a couple weeks is no big deal. That was a great log my friend! I am looking forward to my next blast in January.

Awesome and thank you. I was happy with the results of my blast. I know it being my first blast my expectations were a little high. But I am happy with the results. As always respect your ideas and comments thanks for following.

Looking forward to your log when you start your blast.

 

[Btcowboy]

Agree with @Morefyah yoi should be fine. I wouldn’t worry too much about it.

Thanks, as I said to morefyay respect your ideas and comments as well.

Thanks

 

[FourOneDeuxFitt]

Thanks, as I said to morefyay respect your ideas and comments as well.

Thanks

No problem brotha.