Cowboys Log

Discussion in 'Steroid Cycle Log' started by Btcowboy, Aug 14, 2018.

  1. Btcowboy

    Btcowboy Member

    Thanks brother
     
  2. Btcowboy

    Btcowboy Member

    Shoulder with additional chest
    HS press warm up

    Incline DB flies
    12x35
    12x40
    12x45
    12x50
    10x50

    Seated smith press
    10x50
    10x70
    10x90
    10x100
    9x110
    8x110

    Upright row
    15x40
    10x60
    10x70
    10x80
    10x80

    Side lateral
    12x25
    12x30
    12x30 sloppy
    12x25
    11x25

    Bent over rear raises
    12x25
    12x30
    12x30
    11x30
    12x25

    DB front raises 1 set A AP
    10x25

    Face pulls
    12x40
    12x45
    12x50
    12x55
    11x55

    This one about an hour and 15 mins
     
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  3. Sparkyp

    Sparkyp Member

    looking good man. happy your doing well. i'll check in with ya via pm
     
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  4. Btcowboy

    Btcowboy Member

    Thanks bro chat soon
     
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  5. Btcowboy

    Btcowboy Member

    Been a messed up couple of days. We had a nasty Pacific storm roll in on Thursday. Tons of trees blown over, powerpoles snapped and lines down everywhere. Just got power back an hour ago. Been about 3 days of no power, no heat, no water, so my training and nutrition the last few days have gone to in the shitter. Just happy to finally have power and heat.
     
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  6. Btcowboy

    Btcowboy Member

    Now that we have power I got to the gym.

    Chest, Tricep, Traps, and Calves

    Dumbbell flat press
    10x65
    10x70
    8x75
    8x75

    Dumbbell incline press
    10x55
    8x60
    7x65
    6x65

    2 dumbbell Hex press incline 1 set AMAP
    15x35

    Rope push down
    12x44
    12x49
    12x55
    12x60
    12x66
    10x71

    Skull crushers
    12x60
    10x70
    8x80

    Lowcable overhead extensions
    15x25
    14x30
    12x35

    Body weight bench dips 30 seconds rest
    20xBW
    18xBW
    15xBW

    Smith machine shrugs
    12x90
    12x140
    11x180 felt a burning in trap on the stretch so drop 25x90

    Seated calf raise
    20x90
    15x135
    12x180
    9x180 drop 12x135
     
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  7. Btcowboy

    Btcowboy Member

    Bicep, rear and side delts

    Barbell curls
    8x90
    8x100
    8x100
    4x110

    Concentration curls
    10x20
    10x25
    10x30
    7x35 drop 6x25

    Pinwheel curls
    12x25
    12x30
    10x35
    7x40 drop 6x25

    Reverse curls
    15x40
    14x50
    11x50
    15x40

    Rear raised
    15x20
    12x25
    12x30
    12x30
    10x35
    20x24

    Face pulls
    20x35
    15x40
    20x45 drop 8x35

    Upright rows superseted with side laterals
    15x50, 4x25
    10x60, 6x20
    10x60, 10x15
    10x60, 10x15
     
  8. Btcowboy

    Btcowboy Member

    Back, Traps, Calves

    Wide grip pull down
    8x165
    8x187
    8x209
    8x214
    6x214

    Barbell row
    12x135
    12x185
    10x205 bad grip
    12x205
    9x225

    Close grip pull down
    10x143
    10x148
    8x165
    7x170 drop 10x110

    Smith shrugs
    15x90
    12x140
    12x160
    12x160 drop 20x90

    Seated calf raises 1 minute rest 3second hold AMAP
    25x90
    20x90
    13x90
    12x90
     
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  9. Btcowboy

    Btcowboy Member

    Fucking broke a couple teeth a few weeks back with no issues. Then last week they started hurting. Tried to get into a dentist last week, but the storm took out all power for 3 days and no dentists open. Was hoping to get in this week but they are all closed until next week but I fly to work on Sunday. Anyways called the after hours number and got some ibuprofen, Tylenol 3, and amoxicillin.

    Still training through it though...

    Shoulder with Supp chest.

    2 dumbell incline hex press superseted with incline flies
    8x30, 8x30
    8x35, 8x35
    8x40, 8x40
    8x45, 8x45
    8x45, 8x45

    Seated Dumbell press
    10x35
    8x40
    9x40
    8x45
    8x45
    9x45

    Upright row
    10x60
    10x70
    10x80
    9x90 10th was sloppy
    8x90

    Side laterals
    12x20
    10x25
    8x30
    10x25
    16x15

    Rear raises
    15x20
    12x25
    10x30
    10x30
    10x30

    Facepull
    15x35
    15x40
    15x45
    15x50
    15x55
     
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  10. Btcowboy

    Btcowboy Member

    Bicep tricep

    Barbell curls
    8x70
    8x80
    8x90
    9x100

    Concentration curls
    8x30
    8x30
    8x35
    5x40

    Pinwheel curls
    12x30
    10x35
    10x40
    7x45

    Reverse curls
    15x40
    15x50
    9x60
    15x50

    Vbar pushdown
    15x45
    15x55
    15x60
    15x65
    12x70

    Low cable overhead rope extensions
    12x30
    12x35
    11x40
     
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  11. Btcowboy

    Btcowboy Member

    Sorry folks, haven't posted in a few days. Between catching a nasty ass cold, and a few abscessed teeth I have not lifted in 7 days. Due to Christmas and new years I only just got a dentist appointment tonight and that's just to see what's up then set repair plan in place. Sounds like I may get in for some work tomorrow hopefully. Hope to get back at lifting Friday or Saturday the latest. Fuck I hate not being in the gym
     
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  12. Btcowboy

    Btcowboy Member

    A couple extractions done, most recent last night. Next one to be extracted is Monday. This is totally messing with my gym time and my eating. Hoping not too big of a set back.

    I am going to be in gym tomorrow for chest and triceps. Monday obvious no go but should be back on track after that.
     
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  13. Btcowboy

    Btcowboy Member

    Finally was able to get in the gym tonight. Definately notice strength decrease missing the last weeks worth of gym time

    Chest, Triceps, Traps, Calves

    Dumbell flat press
    10x60
    10x65
    9x70
    7x70

    Dumbell incline press
    10x45
    8x50
    8x50
    7x50

    Vbar pushdown worked up the stack until could not get 12 and counted last 6
    12x47.5
    12x52.5
    12x57.5
    12x62.5
    12x67.5
    9x72.5

    Bench dips 3 sets AMAP
    20xBW
    18xBW
    15xBW

    Shrugs smith machine
    12x90
    12x140
    12x140
    10x160

    Standing calf raises
    12x250
    12x290
    10x330
    10x310

    Felt really good to be back at it. Strength decrease but I kind of expected that. However wont be at the gym next 2 days as more dental work including another extraction tomorrow. Not sure why my teeth are so fucking bad. Anyways plan to be back at it Wednesday and then full steam ahead from there.
     
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  14. Btcowboy

    Btcowboy Member

    Getting back at it finally. Still in a lot of pain, teeth issues suck. Not all done but done for now.

    Back, Traps, Calves

    Barbell row
    8x185
    8x205
    8x205
    8x225
    8x225

    Wide grip pulldown
    12x140
    10x160
    8x180
    8x180
    7x190

    Seated cable row close neutral grip
    10x120
    10x140
    10x160
    8x160

    Smith machine shrugs
    12x90
    12x140
    12x140
    15x120

    Standing calf raises
    12x250
    12x270
    12x290
    12x310
    10x330

    A mentioned my teeth set me back couple weeks. Seem to have lost some strength and seems like a little size, but will get it back over the next couple weeks.
     
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  15. Btcowboy

    Btcowboy Member

    Shoulders and Sup chest

    Incline HS press
    10x100
    10x120
    9x140
    6x150

    Upright row
    10x60
    10x70
    10x80
    8x90
    8x90

    Side laterals
    12x20
    12x22.5
    10x25
    8x30
    7x30

    Rear laterals
    12x22.5
    12x25
    12x30
    9x35
    9x35

    Facepulls
    12x40
    12x50
    12x60
    12x65 sloppy last couple
    7x70 drop 10x50

    HS shoulder press
    20x80
    15x100
    9x120
    7x140
     
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  16. Btcowboy

    Btcowboy Member

    Bicep tricep traps and calves

    Barbell curl
    8x70
    8x80
    8x90
    5x100 drop 7x70

    Concentration curls
    10x20
    10x22.5
    10x25
    7x35 drop 4x20

    Pinwheel curls
    12x25
    12x30
    10x35
    9x40 drop 4x30

    Reverse curls
    15x30
    11x50
    9x50
    6x60 drop 6x30

    Vbar pushdown
    15x57.5
    15x62.5
    15x67.5
    13x72.5
    10x77.5

    Slight incline skull crushers
    15x60
    15x60
    15x60

    Smith shrugs 3 second hold 60 second rest
    15x90
    13x90
    12x90
    10x90

    Seated calf raises 3 second hold 60 seconds rest
    15x90
    15x135
    12x135
    10x135 drop 9x90

    Felt like doing drop sets on most of the last sets today.
     
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  17. Btcowboy

    Btcowboy Member

    Chest Tricep Calves and Medial delts

    Dumbell flat press
    10x60
    10x65
    9x70
    8x75

    2 dumbell incline hex press SS incline flies
    10x35, 8x35
    10x40, 5x40
    8x40, 3x40
    7x45

    Vbar pushdown
    12x52.5
    12x62.5
    12x67.5
    12x72.5
    11x77.5
    8x82.5

    BW bench dips 3 sets AMAP
    25
    20
    16

    To save time superseted standing calf raises
    and Smith shrugs
    12x310, 20x90
    12x320, 15x110
    12x320, 12x110
    11x320, 12x110

    Straight arm lateral raises. Seen these suggested in another thread and wanted to try them
    15x10
    11x15
    10x12.5
    These are freaking tough lol, leave your ego at the door.

    So for the last 9 or 10 months I have done alot of extra rear delt work and it looks like it has paid off some. However now I am seeing a need to back off the rear delts and start doing some additional medial delt work which is my plan moving forward.
     
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  18. Btcowboy

    Btcowboy Member

    Legs

    First leg day in over a month

    Squats Smith machine no racks open
    8x180
    8x230
    8x250
    8x270

    Leg press mixed stance
    12x360 narrow
    12x450 wide
    12x540 narrow
    12x540 wide

    Leg extensions
    15x100
    15x115
    15x120
    10x125

    Lying leg curls
    15x95
    15x110
    11x120
    10x125

    Seated leg curl 30 seconds rest
    15x100
    15x90
    15x80
    15x70

    Kind of a weak ass leg day but it is what it is. Suppose not too bad being first leg day in over a month
     
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  19. Btcowboy

    Btcowboy Member

    Program modified just a little this week due to work travel but hitting everything this week regardless.

    Back and shoulder
    Neutral grip pulldowns start heavy
    7x200 lost grip
    8x200 using straps
    6x200
    8x180
    12x150

    Dumbell row
    8x60
    8x70
    8x80
    8x90
    10x100 will add reps or a set next week

    Single arm crucifix raise
    12x7.5
    10x12.5
    12x7.5
    12x7.5 these ware tougher than I thought.

    Single arm straight arm laterals
    15x20 SS front raise 15x10
    12x10 SS bent over rear swing 20x10
    10x10 drop 12x5

    Hammer strength shoulder press
    15x100
    12x120
    8x140
    7x140 drop 12x80
     
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  20. Btcowboy

    Btcowboy Member

    Biceps, Triceps

    Barbell Curl
    10x70
    8x90
    8x100
    2x110 drop 4x90

    Concentration curls
    15x20
    10x25
    8x30
    10x30 drop 8x15

    Pinwheel curls 1 min rest
    10x40
    10x35
    10x30
    12x25 drop 12x20 drop 8x15

    Reverse curls
    15x40
    12x50
    11x50
    12x50

    Tate Press
    15x30
    15x35
    12x40
    10x40

    Rope pushdown
    15x37.5
    15x47.5
    12x52.5
    9x57.5 drop 8x47.5 drop 8x37.5
     
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