FourOneDeuxFitt
Member
Solid numbers !
MESO-Rx
Anabolic Steroids
Cowboys Log
- Thread starter Btcowboy
- Start date
Btcowboy
Member
Thanks felt great yesterday. Not huge numbers compared to others but I am happy with them. I looked back from start of PHAT to now (14wks) and I have added 100lbs to my squat, my SLDL is up 100lbs and would like to see my standard deadlift numbers as my SLDL is 30lbs lighter than my last standard dead. My bench has come up 50lbs but that's easy to do as it was weak to start with.
I know I need strength to help increase size but my true goal would be more along the lines of size increase with strength increase as a byproduct but staying the course as so far happy with results. I will be doing measurements this weekend.
Waiting for the test to kick in fully hoping soon lol....
FourOneDeuxFitt
Member
That’s what I loved about that program man. My strength increased so much over a 5 month period it blew my mind man.
Btcowboy
Member
Back and Shoulder hypertrophy
Bent over barbell rows
8x205
8x205
8x205
8x205 drop 8x135
Close grip pulldown
12x110
12x121
12x121 drop 6x100
Wide grip pulldown
17x100
17x100
17x100
Meadows rows
15x60
10x60
12x60
Seated Smith machine shoulder press
12x70
12x90
10x100
Upright rows superseted with side laterals
Upright row 15x70 side lateral 20x20
Upright row 12x70 side lateral 14x20
Rest and another side lateral 14x20
Rear raises
20x20
15z20
15x20
Facepull
44x10 then 55x10 then 66x10
55x10 then 66x10 then 77x3
Smith machine shrugs
20x90
15x140
10x160
20x90
Decent day
Bent over barbell rows
8x205
8x205
8x205
8x205 drop 8x135
Close grip pulldown
12x110
12x121
12x121 drop 6x100
Wide grip pulldown
17x100
17x100
17x100
Meadows rows
15x60
10x60
12x60
Seated Smith machine shoulder press
12x70
12x90
10x100
Upright rows superseted with side laterals
Upright row 15x70 side lateral 20x20
Upright row 12x70 side lateral 14x20
Rest and another side lateral 14x20
Rear raises
20x20
15z20
15x20
Facepull
44x10 then 55x10 then 66x10
55x10 then 66x10 then 77x3
Smith machine shrugs
20x90
15x140
10x160
20x90
Decent day
Sparkyp
Member
Keep killin it.
StillMind
Member
Nice long workout out, how are the gains coming along?
Btcowboy
Member
Thanks, not sure yet body number wise. Test should be fully kicked in this week, I am weighing in and measuring this weekend. I know strength has come up, visually I am seeing some size in the shoulders and back, lats feel more apparent.
StillMind
Member
These next few weeks are going to be exciting to follow for you, while the test kicks in.
Btcowboy
Member
Lower body hypertrophy
Squats
12x225
8x245
8x245
8x255
No hack machine so.....
Legpress
12x450
12x450
12x450
Then
Smith machine box squats
15x90
15x140
Leg extensions
18x170
12x170 failed the 12th
13x150
SLDL I really didn’t feel into these today
12x225
12x185
18x135
Lying leg curls
15x110
12x110
Seated leg curls
20x100
15x100
No standing calf machine so
Seated calf raises
40x45
26x90
17x135
15x135
25x90
25x45
And now walking funny on the way out of the gym lol.
Squats
12x225
8x245
8x245
8x255
No hack machine so.....
Legpress
12x450
12x450
12x450
Then
Smith machine box squats
15x90
15x140
Leg extensions
18x170
12x170 failed the 12th
13x150
SLDL I really didn’t feel into these today
12x225
12x185
18x135
Lying leg curls
15x110
12x110
Seated leg curls
20x100
15x100
No standing calf machine so
Seated calf raises
40x45
26x90
17x135
15x135
25x90
25x45
And now walking funny on the way out of the gym lol.
Btcowboy
Member
Not part of my workout but is cardio got out on my kayak for 2.5 hr paddle. Was too nice of a day to miss a paddle lol.
Sparkyp
Member
I used to love that when I was a kid. My wife and I been talking about getting back into it
Btcowboy
Member
Bro it amazing living on the coast having a kayak. First year kayaking and I am hooked lol
StillMind
Member
Smoke, stroke. Smoke, stroke.
FourOneDeuxFitt
Member
Big fan of going out in a kayak down here in the ocean. Great cardio. Get some sun.. can’t beat it.
Btcowboy
Member
Ocean Kayaking kicks ass... I try and get out every time I am home. Planning a couple longer kayak camping trips around the islands here next summer
Sparkyp
Member
when does your winter start up there? is getting cold now?
FourOneDeuxFitt
Member
No it’s still pretty hot down here. Another month or so and it’ll get cooler. Just lots of rain right now
Btcowboy
Member
I can kayak year round here, barely gets below freezing. Just rain and wind
Btcowboy
Member
Chest and arms hypertrophy
Flat BB bench press
8x135
8x135
8x145
6x145
Incline DB press
9x45
8x50
6x50
2 DB Hex Press, thanks to @FourOneDeuxFitt
I didn’t know where to start so started light and ran my way up
15x20
15x25
15x30
15x35
High cable flies
20x17
17x22
Low cable flies
20x17
16x22
Cambered bar preacher curls
12x70
11x80
10x80
Pinwheel curls
10x35
10x35
8x40 drop 6x30 drop 10x20 drop 15x15
Seated DB curls
15x20
12x20
Reverse straight bar curls
13x40
10x50
Close grip bench press
12x95
10x105
8x105
Rope tri pulldown
15x44
13x50
OH rope extension
15x39
12x44
Flat BB bench press
8x135
8x135
8x145
6x145
Incline DB press
9x45
8x50
6x50
2 DB Hex Press, thanks to @FourOneDeuxFitt
I didn’t know where to start so started light and ran my way up
15x20
15x25
15x30
15x35
High cable flies
20x17
17x22
Low cable flies
20x17
16x22
Cambered bar preacher curls
12x70
11x80
10x80
Pinwheel curls
10x35
10x35
8x40 drop 6x30 drop 10x20 drop 15x15
Seated DB curls
15x20
12x20
Reverse straight bar curls
13x40
10x50
Close grip bench press
12x95
10x105
8x105
Rope tri pulldown
15x44
13x50
OH rope extension
15x39
12x44
FourOneDeuxFitt
Member
Try them in a slight incline next time. They’re awesome. I come all the way down, touch my chest and pause, and explode up smashing the DB together into the contraction for another quick pause. They’re awesome
