Cowboys Log

[Oregongearhead]

Thanks, I was and am still hesitant to post. I am no where near where alot of you guys are at. I just bust my ass everyday in the gym and on my nutrition knowing it will come but due to being a fat fuck for so long it wont be perfect.

@Btcowboy -- Are you trying to lean-out or gain mass ? Cant really do both , especially if your over 25% BF . I would knock off the cycles and either Keto or low-carb diet , the cycles will go so much better once your lean . Got to lose the fat/water first , its best done in stages...

 

[Oregongearhead]

@Btcowboy -- Are you trying to lean-out or gain mass ? Cant really do both , especially if your over 25% BF . I would knock off the cycles and either Keto or low-carb diet , the cycles will go so much better once your lean . Got to lose the fat/water first , its best done in stages...

A wise old BBer told me once that guys that try to gain mass and get cut at the same time never accomplish either . Its like a dog chasing its tail. Take the time to get cut then reward yourself with a cycle , thats how I do it . Better gains too .

 

[Btcowboy]

@Btcowboy -- Are you trying to lean-out or gain mass ? Cant really do both , especially if your over 25% BF . I would knock off the cycles and either Keto or low-carb diet , the cycles will go so much better once your lean . Got to lose the fat/water first , its best done in stages...

I tried the recomp thing a couple years ago and it dont work.
I dieted down to 184 last May at 14% by calipers, from 320lb not a bad feat. Then started to bulk last May through August. Last August blasted 15 weeks at 500mg/wk and went up to 224. December though to this July slow cut and down to 202. Blasting again now since July 600mg/wk plus drol kickstart at 100mg/day, with a drop finisher coming up for the last 4 weeks of then12 week blast.

I am planning to stay on 200mg/week test and cut through to next summer. I am lean in all but 2 spots that I just cant seem to loose. Midsection and and moobs lol.... I know some is skin that wont tighten but got to live with that.

I am always open to some help when I start my cut in September to get rid of the trouble spots. Be it diet, training, cardio, even supps

 

[Oregongearhead]

I tried the recomp thing a couple years ago and it dont work.
I dieted down to 184 last May at 14% by calipers, from 320lb not a bad feat. Then started to bulk last May through August. Last August blasted 15 weeks at 500mg/wk and went up to 224. December though to this July slow cut and down to 202. Blasting again now since July 600mg/wk plus drol kickstart at 100mg/day, with a drop finisher coming up for the last 4 weeks of then12 week blast.

I am planning to stay on 200mg/week test and cut through to next summer. I am lean in all but 2 spots that I just cant seem to loose. Midsection and and moobs lol.... I know some is skin that wont tighten but got to live with that.

I am always open to some help when I start my cut in September to get rid of the trouble spots. Be it diet, training, cardio, even supps

I know , I went from 255lbs with a 50inch waist to 165lbs with a 32" waist in one year . I was left with a bunch of belly skin . But it tightened up as long as I stayed lean . I know the struggle of gaining mass without gaining fat , thats why I started the food thread years ago to gain more knowledge and try to help guys at the same time .

 

[Oregongearhead]

I tried the recomp thing a couple years ago and it dont work.
I dieted down to 184 last May at 14% by calipers, from 320lb not a bad feat. Then started to bulk last May through August. Last August blasted 15 weeks at 500mg/wk and went up to 224. December though to this July slow cut and down to 202. Blasting again now since July 600mg/wk plus drol kickstart at 100mg/day, with a drop finisher coming up for the last 4 weeks of then12 week blast.

I am planning to stay on 200mg/week test and cut through to next summer. I am lean in all but 2 spots that I just cant seem to loose. Midsection and and moobs lol.... I know some is skin that wont tighten but got to live with that.

I am always open to some help when I start my cut in September to get rid of the trouble spots. Be it diet, training, cardio, even supps

Thats real easy to do , lose a bunch of fat then go on a mass diet and gain it back alongside more muscle . If your on TRT you can lose fat without alot of the muscle even in a calorie deficit . Ive done it . 200mg/wk is about the highest TRT dose per week , you shouldnt lose much muscle .

 

[Btcowboy]

Thats real easy to do , lose a bunch of fat then go on a mass diet and gain it back alongside more muscle . If your on TRT you can lose fat without alot of the muscle even in a calorie deficit . Ive done it . 200mg/wk is about the highest TRT dose per week , you shouldnt lose much muscle .

Thanks, that's the hope. I am hoping to join volunteer fire dept this fall and know I need to get my cardio back up so when the blast is over I will be upping the cardio big time.

Not sure diet plan just yet for cut. I have done keto before and it's ok, bit have since become accustomed to carbs again lol....

 

[Oregongearhead]

Thanks, that's the hope. I am hoping to join volunteer fire dept this fall and know I need to get my cardio back up so when the blast is over I will be upping the cardio big time.

Not sure diet plan just yet for cut. I have done keto before and it's ok, bit have since become accustomed to carbs again lol....

And some people never really change their diets much , they just increase calorie output by changing jobs or just doing more on their off time (washing & waxing your truck....<<500 calories .

 

[Btcowboy]

Week 9 Push Pump

Up at 230am today to make sure got work out in before work. Had to start early as taking off early. Workout may have suffered some due to some less sleep.

Smith incline press high reps
100x22
11x15
120x11
130x11
140x6
100x14

Pec minor dip superset with dips
BWx10, -40x8
BWx8, -20X8
Bwx8, BWx8
BWx8, BWx8

Side laterals superset with face pulls
10x30, 40x10
15x30, 45x8
15x25, 45x8
10x30, 45x8 drop 35x8

1 arm pronated pull down
15x8
20x8
25x8
20x8

Overhead rope extensions superset with rope pushdown
30x10, 40x8
40x10, 45x8
45x10, 50x8
50x10, 55x6

 

[Btcowboy]

Check in day

Took yesterday off , back and bicep. Needed to get stuff done around the house, and honestly just needed an extra day off.

Food this week while not terrible I did have a few moments of eating shit food. All in all not terrible though.

Weight is up 2lbs. Measurements semi static right now. Chest arms and quads up a little.

5 weeks to go on blast. Still running 600mg test cyp per week 300mg doses 2x a week. Been off anadrol for 3 weeks now, 1 more week off and will add it back in for the last 4 weeks I have enough to run it 100mg a day for the entire 4 weeks.

@Oregongearhead got me thinking...... or maybe second guessing my plan after this blast. I got to get the belly fat, chest fat gone before I blast again. I have been bulk and cut cycling the past year and go between 200 and 225ish depending on phase I am in. It definately helps to have an unbiased honest opinion and thank you for that. I just struggle to get that stubborn fat gone.

My intent with bulk and cut was to start bulking when i was as low as as I could get. Last May, 184lbs @14% BF. This wa measured at a University. It actually came in at 14% as my belly and chest brought the numbers up, everywhere else was super lean. My thought process was more muscle more calories/fat burned. Then cut any fat I put on again, wash, rinse, repeat.

Last years bulk was about 20 plus weeks, 15 on blast, last cut was 7 months. I am running a 12 week blast this time and plan about a 1 year cut. So I do cut alot longer than I bulk.

In September, I plan to maintain calories that I come off blast at. I will start increasing cardio, and monitor. As the weeks go by I will adjust calories, and cardio to keep the cut moving. I will be on 200mg test per week during cut in Hope's of maintaining as much lean mass as possible.

I wish I had some extra cash to pay for a coach there are some great ones on here, but right now cant. That said I have a general understanding what works for me and what doesnt but if ANY of those following this thread have any advice on changing up training, better diet plan, anything at all relevant, I am more than open to the suggestions. Its 5 weeks out so planning starts now.

Sorry for the long rant

 

[johntt44]

I went

@Btcowboy -- Are you trying to lean-out or gain mass ? Cant really do both , especially if your over 25% BF . I would knock off the cycles and either Keto or low-carb diet , the cycles will go so much better once your lean . Got to lose the fat/water first , its best done in stages...

This^.
I went from 280-290(powerlifting) to 225-230 lean. I'm going into 5th week of test, tren, superdrol blast and 249lbs this morning still lean. I cut on trt dose and held onto a ton of muscle. It was much more efficient this way.

 

[Btcowboy]

I went
This^.
I went from 280-290(powerlifting) to 225-230 lean. I'm going into 5th week of test, tren, superdrol blast and 249lbs this morning still lean. I cut on trt dose and held onto a ton of muscle. It was much more efficient this way.

Yeah that's kinda the plan going forward... just got to go hard on getting the stubborn fat gone once and for all this time.

 

[johntt44]

Yeah that's kinda the plan going forward... just got to go hard on getting the stubborn fat gone once and for all this time.

It sounds stupid but just be consistent. If you miss a cardio session or eat crap it's not the end of the world. Just go right back to it.

 

[Btcowboy]

It sounds stupid but just be consistent. If you miss a cardio session or eat crap it's not the end of the world. Just go right back to it.

Agreed, a marathon not a race. Took me 2 years to hit 184 from 320.Bulk and cut since then. However the stubborn areas are always there. Consistancy is the key though.

 

[johntt44]

Fuck, good job! I'm impressed.

 

[Btcowboy]

Week 10 Creeping Death

Push

Flat DB press
60x10
65x10
70x10
75x10

Incline DB press
60x6
65x6
70x8
75x6

Dips 3xAMAP
BWx15
BWx9 shoulder not feeling it
-20x10

Cable flies
20x10
30x10
35x6

Over and Back press first time doing and liked it
45x8
65x8
85x8
95x8

Facepull
27x25
33x25
38x25
44x25

1 arm pull down
22x10
27x10
33x10
33x8

Overhead rope extensions
44x10
50x10
55x10
60x8

 

[Btcowboy]

Week 10 Pull

1 arm barbell row
120x10
145x10
155x10
165x8

Pullups as many sets as it takes to hit 55 reps. My current BW 222lbs
-40x15
-40x11
-40x9
-40x8
-40x7
-40x5

Chest supported 2DB row
45x8
50x8
55x8
60x8

Supinated 1 arm cable row
55x10
60x10
66x10
71x10 extra set

Easy Bar curls
60x8
70x8
80x8
90x8
100x4 extra set

Reverse curls
40x10
50x10
60x10
70x9

 

[Btcowboy]

Week 9 on blast and week 10 Creeping Death

Legs

Seated leg curls
110x15
130x15
150x14

Squats try to beat last week
315x8
335x8
355x8 tie last week
365x6 beat last week

Leg press work up feeders of then 3x10
630x10
680x10
680x9

Hack squat 1.5s
100x8
150x8
200x8

Standing calf raises
100x10
120x10
140x10
160x10

 

[Btcowboy]

Week 10 Push Pump

Dumbell flat press
65x12
70x12
75x10

Dumbell slight incline flies superset with 2 dumbell slight incline hex press
35x10, 35x10
40x18, 40x8
45x8, 45x4
50x8, 50x4 drop 30x10

Dumbell side laterals superset with face pulls
20x12, 35x10
25x12, 40x10
25x12, 45x10
25x12, 50x10 plus 1 arm leaning DB raise 10x15

Single arm cable pushdown
20x12
25x12
30x12
35x10

Decline skullcrushers
40x12
50x12
60x12
60x12

 

[Btcowboy]

Week 10 pull pump

Palms up cable row
121x12
143x12
165x12
187x11

Smith rows found these awkward
180x8
230x8
250x6
200x8

Smith machine shrugs
90x10
140x10
190x10
240x7 drop 190x8 drop 140x8 drop 90x10

30yard farmer carry
50lbs, 60lbs, 60,lbs, 60lbs

Barbell curls use Olympic bar
45x12
65x12
95x10 barely
95x9 drop 45x12

Hammer curls
30x10
35x10
40x10 9 good 10 forced
45x7 drop, 35x4 drop, 25x4 drop, 15x10

 

[johntt44]

Week 10 pull pump

Palms up cable row
121x12
143x12
165x12
187x11

Smith rows found these awkward
180x8
230x8
250x6
200x8

Smith machine shrugs
90x10
140x10
190x10
240x7 drop 190x8 drop 140x8 drop 90x10

30yard farmer carry
50lbs, 60lbs, 60,lbs, 60lbs

Barbell curls use Olympic bar
45x12
65x12
95x10 barely
95x9 drop 45x12

Hammer curls
30x10
35x10
40x10 9 good 10 forced
45x7 drop, 35x4 drop, 25x4 drop, 15x10

You're definitely working out hard, that's fo sure! Good job....