Cowboys Log

[Btcowboy]

Chest, Tricep, Trap and Calves

Flat dumbell press
10x70
10x75
10x80
8x85

Incline dumbbell press
10x50
10x55
10x60
7x65

Vbar pushdown
12x60
12x70
12x75
12x85
10x90
8x100 drop 7x70 drop 10x40

Bench dips
20xBW
20xBW
15xBW

Smith shrugs
15x140
12x160
10x180
8x180

Seated calf raise
15x90
15x135
12x180
10x180

Gonna start pinning once a week. I know near end of week levels lower but tried it this week and dont feel too bad. This will mean 2 weeks between pins for each quad.

 

[The ole man]

My first pin in 8 months this morning and I got some pip.
Hopefully tomm it isn’t no worse.

 

[Btcowboy]

My first pin in 8 months this morning and I got some pip.
Hopefully tomm it isn’t no worse.

Thankfully for the most part now no pip. Maybe a little if my technique is shitty but only lasts a day or so. First pin in 8 months might be a couple days for ya.

 

[Btcowboy]

Legs

Squats
10x225
10x285
8x315
6x315

Leg press
15x450
12x540
8x630
6x650

Leg extensions
15x85
15x100
15x115
13x120

No racks to do SLDL so.......

Lying leg curls
10x110
10x125
8x140
7x155

Seated leg curls
15x70
15x85
15x100
12x115
9x130
6x145

Still struggling with the teeth issues... was referred to an oral surgeon at home but only a consult in 2 weeks then book into hospital for removals but that may be another 2 to 3 weeks after that and I cant go that long with the pain. Feels like the right side of my jaw is trying to explode. Have a dental appointment where I work tomorrow. Going to see if he can get me a referral and in quicker up here. That or need some good painkillers.

Anyways still pushing through it

 

[The ole man]

Legs

Squats
10x225
10x285
8x315
6x315

Leg press
15x450
12x540
8x630
6x650

Leg extensions
15x85
15x100
15x115
13x120

No racks to do SLDL so.......

Lying leg curls
10x110
10x125
8x140
7x155

Seated leg curls
15x70
15x85
15x100
12x115
9x130
6x145

Still struggling with the teeth issues... was referred to an oral surgeon at home but only a consult in 2 weeks then book into hospital for removals but that may be another 2 to 3 weeks after that and I cant go that long with the pain. Feels like the right side of my jaw is trying to explode. Have a dental appointment where I work tomorrow. Going to see if he can get me a referral and in quicker up here. That or need some good painkillers.

Anyways still pushing through it

Just went thru that exact thing.
Ain’t been able to chew so I cooked chicken in crock pot and made pulled chicken with no sugar low carb bbq sauce. So chicken, rice, eggs with broccoli has been my go too.
Peanut/almond butter, oats, no sugar wheat bread, and of course my oils, mct, olive oil, and coconut oil.
And my new fav thing, beef and chicken broths.
Beef bones from bone-in beef back ribs, and whole chicken scraps from my Kroger fresh whole baked chickens that I have for lunch every day.
Throw it all on the stove in my huge 5 gal pot and let it simmer for 48 hrs,
I got a freezer load of beef I’m ready to tear into soon as I’m healed.

 

[Btcowboy]

Just went thru that exact thing.
Ain’t been able to chew so I cooked chicken in crock pot and made pulled chicken with no sugar low carb bbq sauce. So chicken, rice, eggs with broccoli has been my go too.
Peanut/almond butter, oats, no sugar wheat bread, and of course my oils, mct, olive oil, and coconut oil.
And my new fav thing, beef and chicken broths.
Beef bones from bone-in beef back ribs, and whole chicken scraps from my Kroger fresh whole baked chickens that I have for lunch every day.
Throw it all on the stove in my huge 5 gal pot and let it simmer for 48 hrs,
I got a freezer load of beef I’m ready to tear into soon as I’m healed.

Yeah been thinking about nutrition when they all come out. Right now getting by in ground Turkey and quinoa but hink that may be tough for the first week or two.

Thanks for the ideas

 

[The ole man]

Yeah been thinking about nutrition when they all come out. Right now getting by in ground Turkey and quinoa but hink that may be tough for the first week or two.

Thanks for the ideas

Hey no problem. It’s all about hitting them macros under any and all conditions.

 

[Btcowboy]

That eye tooth was infected and got pulled today. Broke a pretty decent size piece of jaw bone pulling it. Back on T3, Ibuprofen and Dexamethasone. Gonna be hurting when the freezing comes out lol

 

[The ole man]

That eye tooth was infected and got pulled today. Broke a pretty decent size piece of jaw bone pulling it. Back on T3, Ibuprofen and Dexamethasone. Gonna be hurting when the freezing comes out lol

Bro I used Tylenol, ibuprofen, and half a Vicodin! Every 6 hrs lol. I feel ya!
It’s been a week today. Still sore.
Brewing my bone broth as we speak.

 

[The ole man]

I trim the meat off the bone, and that usually leaves enough steak for eggs 5 days out of the week.

 

[Btcowboy]

Bro I used Tylenol, ibuprofen, and half a Vicodin! Every 6 hrs lol. I feel ya!
It’s been a week today. Still sore.
Brewing my bone broth as we speak.

Damn that looks good brother.

 

[Btcowboy]

Back and Traps

Ain't letting my dental issues slow me down fuck that.... For some reason tonight felt like supersetting everything lol.

Pull ups superset with barbell rows
7xBW, 10x135
6xBW, 8x185
5xBW, 8x205
5xBW, 8x225
Skip, 6x245

Wide grip pulldown superset close supinated grip pulldown
10x100, 10x100
10x120, 8x120
10x140, 5x140
10x150, 5x150

Dumbell row superset dumbell shrugs
10x80, 15x80
10x90, 15x80
10x100, 12x85
8x100, 18x75

Hard to hide the missing teeth with the mouth wide open catching as much 02 as possible lol.

 

[Btcowboy]

Bored at work waiting to leave and go to the gym. So doing some reading, and planning for my second cycle if I chose to do a second one this year, may cruise all year. I have about 12 weeks left test cyp for this cruise. Was thinking putting in order for more soon. Wanted to order enough to continue cruise and possible another blast.

Options I am thinking of.
1. Test Cyp 12-16 weeks 600 or 750 per week
2. Test Cyp 12-16 weeks and Dbol kicker keeping test at 500
3. Test Cyp 12-16 weeks and Adrol kicker keeping test at 500
4. Test Cyp and Deca 16 to 20 weeks.

Just thinking, reading and planning. I am probably leaning towards test only again it upping the dosage, who knows lol

 

[The ole man]

Bored at work waiting to leave and go to the gym. So doing some reading, and planning for my second cycle if I chose to do a second one this year, may cruise all year. I have about 12 weeks left test cyp for this cruise. Was thinking putting in order for more soon. Wanted to order enough to continue cruise and possible another blast.

Options I am thinking of.
1. Test Cyp 12-16 weeks 600 or 750 per week
2. Test Cyp 12-16 weeks and Dbol kicker keeping test at 500
3. Test Cyp 12-16 weeks and Adrol kicker keeping test at 500
4. Test Cyp and Deca 16 to 20 weeks.

Just thinking, reading and planning. I am probably leaning towards test only again it upping the dosage, who knows lol

It seems a good bet to go just test, but a good kicker would be dbol for 4 to 6 weeks. I’m running it for the first time, and I’m extremely happy with it and I just started Sun. I’m not shitting you, but my strength has already increased, my pumps are off the chain, and it makes you feel good. Not all tired like other orals, mainly pro hormones orals.
I’m running at 20 mg which is entry level dose, as some use it at 50 mg a day.
Read a thread where a youngster started off at 50, on his first cycle, and by 2 weeks into it, he was feeling horrible so dropped it to 25 and did much better.
I’m gonna stay at 20 mg, and at 4 weeks I decide if I want to run it another week or 2 for total of 6
What’s kick ass, is my tabs 20 mg a piece, so I just split it in half. 1 tab a day. At that rate I got, 4 or 5 more cycles worth in the safe, with 50 whinny tabs for down the road too.

Honestly if I had about 10 units of hgh, and about 20 grams of raw test E, I would be a happy happy camper for the rest of the year.
I mean hell with just making sure you got everything for just this cycle. I would like to just have everything for the rest of the year. Pct included!

 

[Btcowboy]

Shoulder and supplemental chest

Hammer strength incline press weight per side
20x50
18x60
8x70

High cable fly
15x18
15x22
15x24
15x26

Low cable fly
15x18
15x18
10x22
10x22

Dumbell shoulder press
10x30
8x35
8x40
8x45
6x50

Upright row
15x50
15x60
10x70 right trap felt horrible like I pulled something.
10x80
8x90 drop 10x60maybe should have kept going but did and think I am gonna pay for it

Cable side laterals
12x7.5
10x12.5
10x12.5
10x12.5
15x7.5

Facepulls
20x32.5
20x37.5
20x42.5
20x47.5
15x52.5
15x56.5
10x67.5

Right shoulder/trap hurts lol.... hopefully feels better in the morning. Think I am overtraining my traps 3 x a week plus shoulder day

 

[The ole man]

Shoulder and supplemental chest

Hammer strength incline press weight per side
20x50
18x60
8x70

High cable fly
15x18
15x22
15x24
15x26

Low cable fly
15x18
15x18
10x22
10x22

Dumbell shoulder press
10x30
8x35
8x40
8x45
6x50

Upright row
15x50
15x60
10x70 right trap felt horrible like I pulled something.
10x80
8x90 drop 10x60maybe should have kept going but did and think I am gonna pay for it

Cable side laterals
12x7.5
10x12.5
10x12.5
10x12.5
15x7.5

Facepulls
20x32.5
20x37.5
20x42.5
20x47.5
15x52.5
15x56.5
10x67.5

Right shoulder/trap hurts lol.... hopefully feels better in the morning. Think I am overtraining my traps 3 x a week plus shoulder day

I used love the upright row when I was younger and more flexible. Now it’s hard, and actually there is some thoughts by athlean x that they are a bad exercise and should be avoided.
Just food for thought!
I don’t do them anymore. Seem like upper pecs and front delts get a bad stretch esp if you go too heavy.

 

[Btcowboy]

I used love the upright row when I was younger and more flexible. Now it’s hard, and actually there is some thoughts by athlean x that they are a bad exercise and should be avoided.
Just food for thought!
I don’t do them anymore. Seem like upper pecs and front delts get a bad stretch esp if you go too heavy.

I seem to do them for awhile then drop them. Always seem to come back to them though. Thinking I am gonna drop one of my trap days, the one before shoulder day. Also drop upright rows at least for a while.

Your right about something else, it sucks getting old lol

 

[The ole man]

I seem to do them for awhile then drop them. Always seem to come back to them though. Thinking I am gonna drop one of my trap days, the one before shoulder day. Also drop upright rows at least for a while.

Your right about something else, it sucks getting old lol

I don’t know how long you been working out so forgive me if I’m wrong.
It seems like your over training
I mean you did something like 7 sets of face pulls, which is an exercise I love by the way. I do 3 to 5 sets max.
Just some thoughts but I might see if it was possible to change in some quantity for some intensity.
Drop that exercise to 4 sets, and add something on the last 2 sets, like rest/pause or superset them with high pully 1 arm rows. Keep the core very tight and maintain balance while you slow down the negative part of that movement, then jump right to face pulls for the super set.
Or start with barbel rows, and move right to high pully 1 arm rows, and then straight to face pulls for a giant set.
Do 3 sets of that! If you ain’t wore out by the end of that giant set, then we need to think about intensity.
I know I don’t train as much as you, but I switch up exercises a lot. I change how much rest I have between sets from 30 secs to 3 mins.

 

[Btcowboy]

I don’t know how long you been working out so forgive me if I’m wrong.
It seems like your over training
I mean you did something like 7 sets of face pulls, which is an exercise I love by the way. I do 3 to 5 sets max.
Just some thoughts but I might see if it was possible to change in some quantity for some intensity.
Drop that exercise to 4 sets, and add something on the last 2 sets, like rest/pause or superset them with high pully 1 arm rows. Keep the core very tight and maintain balance while you slow down the negative part of that movement, then jump right to face pulls for the super set.
Or start with barbel rows, and move right to high pully 1 arm rows, and then straight to face pulls for a giant set.
Do 3 sets of that! If you ain’t wore out by the end of that giant set, then we need to think about intensity.
I know I don’t train as much as you, but I switch up exercises a lot. I change how much rest I have between sets from 30 secs to 3 mins.

Nothing to forgive brother, appreciate any and advice. Was training alot back in the day and fell out of it due to life. Been training now the last 3 years religiously pretty much 2 on 1 off 3 on 1 off. This past year did traditional bro splits, PHAT, Meadows Program X, and just started Renaissance Periodization a month or so back. I try to keep my weekly sets at the low end of of my MAV and try to progress either through more weight, more reps, or more sets. According to my MAV for rear delts 16 to 22 sets per week will allow for the greatest growth. I am currently under that at 10 sets per week but know they get worked on back day as well. Normally it would have been bent over rear raises for 5 sets then face pulls for 5 more sets. Just wanted to do something different last night and run up the stack a bit. You mention AthleanX yesterday, he even recommend facepulls at the end of every workout of I remember correctly.

I do have right shoulder problems that are constant and just work through or around it. Trap works can burn a bit too when I do them. I think I am overtraining traps, I am semi happy with my rear delts, and want to work on capping my shoulders and getting the medial delts to pop. I am gonna try some of what you reccomend as well and see how things go. One thing for sure no upright rows for a while and then I will cut the weight a bit and increase the volume a little.

Again appreciate all feedback and advice. Thanks again brother.

 

[The ole man]

Nothing to forgive brother, appreciate any and advice. Was training alot back in the day and fell out of it due to life. Been training now the last 3 years religiously pretty much 2 on 1 off 3 on 1 off. This past year did traditional bro splits, PHAT, Meadows Program X, and just started Renaissance Periodization a month or so back. I try to keep my weekly sets at the low end of of my MAV and try to progress either through more weight, more reps, or more sets. According to my MAV for rear delts 16 to 22 sets per week will allow for the greatest growth. I am currently under that at 10 sets per week but know they get worked on back day as well. Normally it would have been bent over rear raises for 5 sets then face pulls for 5 more sets. Just wanted to do something different last night and run up the stack a bit. You mention AthleanX yesterday, he even recommend facepulls at the end of every workout of I remember correctly.

I do have right shoulder problems that are constant and just work through or around it. Trap works can burn a bit too when I do them. I think I am overtraining traps, I am semi happy with my rear delts, and want to work on capping my shoulders and getting the medial delts to pop. I am gonna try some of what you reccomend as well and see how things go. One thing for sure no upright rows for a while and then I will cut the weight a bit and increase the volume a little.

Again appreciate all feedback and advice. Thanks again brother.

Well shit, you must be pretty good size with low bfi, after running all those programs.
Shit bro, I’m so mfing tired today.
In 45 mins, I’m about shot. But I got my own equipment so I superset and giant set everything. I can barely take a shower after some of my workouts. Man the rear delts been screaming since this week started.
I do chest tue, back wed, legs Thur, rest fri, chest sat, back sun, legs mon.
45 min workouts wed/Thur/sat 30 secs rest
1.5 hr Sun, Mon, Tue( my days off work)
Heavy with 2.5 to 3 mins rest.
I work 4 (10) hr days so I get a quicker lighter more intense workout on them nights.
The days I’m off work, i ramp up the weight between 3-6 rep range, and rest longer between sets.
I also use more carbs on my heavy days, and I use them right before and right after my workouts. I stick to more protein and fats the rest of the time. However on dbol I’ve added a banana in the Am with a glass of almond milk, and some Pepcid to counter the acid reflux.
So far, so good.