Cowboys Log

[Btcowboy]

Flew back to work today and it’s a rest day. Getting all my food for the next 10 days prepped. Decided to up my carbs a little and see what happens. Maybe 50 grams and a couple hundred calories.

Weighed in this morning. I am up 21 lbs in the last 16 weeks, 6 of those lbs on cycle the last 4 weeks. Measurements haven’t changed that much. Pants still fit the same so I assume I am going through a bit of a body recomp? How else do my measurements stay static and weight come up.

8th pin tomorrow which should have my test at max levels for 500mg/wk.

 

[Btcowboy]

8th pin..... come on test.....lol.

Upper body power day

Flat BB bench press. This is my sticking g point. Shoulder and lack of spotter.
3x175
3x175
3x175
2x175

Weighted dips
10xBWplus10lb
10xBWplus20lb

Bent over BB row
5x245
5x265
4x275

Pull ups
5xBW
5xBW
5xBW

Medium grip pulldown
9x170
6x180

Seated Smith machine shoulder press
10x110
9x120
6x120

Cambered bar curls
10x80
8x90
5x100

Incline overhead tricep extension with cambered bar
10x80
10x90
10x90

Did some shrugs and facepulls as extra shoulder work.

 

[Btcowboy]

Lower body power day

Having to start working out later in the day. We will see how this goes.

Squats
5x315
4x335
4x345

Hack squats
10x380
6x400

Leg extensions
10x285 on the hoist machine seemed light. However was able to get on the better leg extension machine to continue
8x290
7x295

SLDL
8x275
8x295
8x305

Lying leg curls
6x155
7x155

Standing calf raises
10x400 both legs
10x200 single legs
10x200 single legs

Seated calf raises
10x215
8x215

Not a bad workout tonight.

 

[Btcowboy]

Great leg work out yesterday, and today is a day of rest lol.....

9th pin tomorrow.

I am thinking to keep working my chest do 2 workouts tomorrow. Tomorrow is supposed to be back and shoulder hypertrophy day. So I was thinking going into the gym at 4am doing pin presses, and some other chest specific work before work. Then after work follow my back and shoulder hypertrophy workout. I really got to get my chest caught up in strength.

 

[FourOneDeuxFitt]

Lower body power day

Having to start working out later in the day. We will see how this goes.

Squats
5x315
4x335
4x345

Hack squats
10x380
6x400

Leg extensions
10x285 on the hoist machine seemed light. However was able to get on the better leg extension machine to continue
8x290
7x295

SLDL
8x275
8x295
8x305

Lying leg curls
6x155
7x155

Standing calf raises
10x400 both legs
10x200 single legs
10x200 single legs

Seated calf raises
10x215
8x215

Not a bad workout tonight.

Looks like your strength is increasing ! Keep up the solid work !!

 

[Btcowboy]

Looks like your strength is increasing ! Keep up the solid work !!

Thanks I am happy with it and it seems to keep going up. Still struggling with the chest and I am chalking that up to being in my head. No partner so no spotter I dont push it as hard. Squat racks to busy to bench in them. I am going find away to get the damn chest up yet

 

[Btcowboy]

Back and shoulder hypertrophy day plus extra chest work

Never made it to gym in am. I didn't get to sleep before midnight so no way I was getting up at 3am.

Flat dumbbell bench press
5x65
5x70
3x75

Incline machine hammer press
5x60
5x70
3x80

Barbell row superset with pullups
8x225 SS 7xBW
8x225 SS 6xBW
8x225 SS 5xBW
8x225

Wide grip seated cable row
15x110
12x130
12x140

Close grip pulldown
20x100
15x110

Seated Dumbbell shoulder press
12x40
8x45
8x45

Upright row superset with front DB raises
15x70 SS 8x20
14x70 SS 8x20

Side laterals
20x20
16x20
13x20
17x20 sloppy last few

Rear DB raises
16x20
15x20
15x20

Facepulls bo rest up and down
10x40, 10x50, 8x60, 8x50, 10x40

Barbell front shrugs
10x135
10x155
10x155

Decent enough workout.

 

[Btcowboy]

Lower body hypertrophy today

Squats
8x245
8x265
8x275
8x275

Hack squats
10x360
10x360
8x360

Leg press
15x360
15x410

Leg extensions
20x160
13x160
15x145 drop 5x115 drop 5x85 and done

Skipped SLDL lower back was pretty tight

Seated leg curls
20x100
20x105
15x110

Standing single leg curl
12x80
12x70 Drop 10x60

Standing calf raises
15x310
15x320
15x320
15x320

Seated calf raises
19x160
17x160
12x160

After almost 17 weeks of PHAT I am feeling it. As much as I hate deloads I am feeling that maybe a 1 week deload may be in order.

Also I know this is my first cycle and should keep it simple but, there is always a but, I cant help but think what a nice finisher would be to add at the end lol

 

[Btcowboy]

Well I think it is confirmed, I will do 1 week deload. My joints are killing me, thinking weight has gone up quite a bit and the joints, tendons and the like need a catch up. It will also allow me to to work on form. I may even run my next week all hypertrophy not sure yet. I will decide Sunday.

Tomorrow is definately a needed rest day. Also my 10th pin tomorrow as well. 5 weeks in and 10 left on the blast, may go 16 weeks yet who knows.

Chest and arms hypertrophy day
Flat barbell bench press tried to work on speed today
8x155
8x155
7x155
6x155

Incline dumbbell press
8x50
7x55
6x55

Slight incline hex press superseted with incline dumbbell flies.
9x35 hex, 9x20 flies
10x35 hex, 10x20 flies
10x35 hex, 9x20 flies

Hammer press
15x35
9x35 drop 7x25

Cambered bar preacher curls
12x80
12x80
8x80

Pinwheel curls superseted with seated curls
10x35 pinwheel
10x40 pinwheel, 8x25 seated curls
6x45 pinwheel, 5x25 seated curls

1 dumbbell overhead press
15x60
10x70

Lying dumbell extensions
10x30
10x30
17x25

Cable press down rope
12x50
10x55

Overhead rope extensions
15x35
10x42.5

If anyone including @FourOneDeuxFitt, @Jackreature have some suggestions for changes, or even how I can improve my weaker points please do say it. I know my chest is weak and that needs to come up and am trying to get it going. I think its stubbornly coming. Again big issue no spotter so it's a confidence issue and leaving too much in the tank so I dont have to do the roll of shame or worse lol.

 

[FourOneDeuxFitt]

Well I think it is confirmed, I will do 1 week deload. My joints are killing me, thinking weight has gone up quite a bit and the joints, tendons and the like need a catch up. It will also allow me to to work on form. I may even run my next week all hypertrophy not sure yet. I will decide Sunday.

Tomorrow is definately a needed rest day. Also my 10th pin tomorrow as well. 5 weeks in and 10 left on the blast, may go 16 weeks yet who knows.

Chest and arms hypertrophy day
Flat barbell bench press tried to work on speed today
8x155
8x155
7x155
6x155

Incline dumbbell press
8x50
7x55
6x55

Slight incline hex press superseted with incline dumbbell flies.
9x35 hex, 9x20 flies
10x35 hex, 10x20 flies
10x35 hex, 9x20 flies

Hammer press
15x35
9x35 drop 7x25

Cambered bar preacher curls
12x80
12x80
8x80

Pinwheel curls superseted with seated curls
10x35 pinwheel
10x40 pinwheel, 8x25 seated curls
6x45 pinwheel, 5x25 seated curls

1 dumbbell overhead press
15x60
10x70

Lying dumbell extensions
10x30
10x30
17x25

Cable press down rope
12x50
10x55

Overhead rope extensions
15x35
10x42.5

If anyone including @FourOneDeuxFitt, @Jackreature have some suggestions for changes, or even how I can improve my weaker points please do say it. I know my chest is weak and that needs to come up and am trying to get it going. I think its stubbornly coming. Again big issue no spotter so it's a confidence issue and leaving too much in the tank so I dont have to do the roll of shame or worse lol.

I would first and foremost work on form for the weaker parts first. Drop the weight a little bit. Start focusing on how you can maximize movements for that muscle group to get the most activation and hardest contraction possible and to actually use that muscle in moving the weight. I know for me personally that’s what helped me the most when my back was lacking to help with development. Then start adding weight once you can develope more of a mind to muscle connection. It will come with practice. Also look into chest activation techniques. Using bands as well helped me a lot with chest development and using dumbbells as well will recruit more muscle fibers and also help with building stabilizer muscles as well. Developing a strong back and core will also help with strength in your chest.

 

[Jackreature]

Well I think it is confirmed, I will do 1 week deload. My joints are killing me, thinking weight has gone up quite a bit and the joints, tendons and the like need a catch up. It will also allow me to to work on form. I may even run my next week all hypertrophy not sure yet. I will decide Sunday.

Tomorrow is definately a needed rest day. Also my 10th pin tomorrow as well. 5 weeks in and 10 left on the blast, may go 16 weeks yet who knows.

Chest and arms hypertrophy day
Flat barbell bench press tried to work on speed today
8x155
8x155
7x155
6x155

Incline dumbbell press
8x50
7x55
6x55

Slight incline hex press superseted with incline dumbbell flies.
9x35 hex, 9x20 flies
10x35 hex, 10x20 flies
10x35 hex, 9x20 flies

Hammer press
15x35
9x35 drop 7x25

Cambered bar preacher curls
12x80
12x80
8x80

Pinwheel curls superseted with seated curls
10x35 pinwheel
10x40 pinwheel, 8x25 seated curls
6x45 pinwheel, 5x25 seated curls

1 dumbbell overhead press
15x60
10x70

Lying dumbell extensions
10x30
10x30
17x25

Cable press down rope
12x50
10x55

Overhead rope extensions
15x35
10x42
If anyone including @FourOneDeuxFitt, @Jackreature have some suggestions for changes, or even how I can improve my weaker points please do say it. I know my chest is weak and that needs to come up and am trying to get it going. I think its stubbornly coming. Again big issue no spotter so it's a confidence issue and leaving too much in the tank so I dont have to do the roll of shame or worse lol.

I think you should consider benching in a squat rack if you have that available to you - you can set the safety's up just above your chest so you can escape if you get buried by the bar. Or just ask somebody to spot you. You may find people are more willing to help than you expect.

I also think, in terms of planning and programming, you have to decide whether to focus on developing a stronger chest or a bigger chest. You seem to kind've want to do both but the training is quite different for those 2 goals IME. Personally, as you know, my tendency is always towards building up the strength and letting the size come over time with patience but that may not be right for you for a multitude of reasons. The things that are vital for everybody to establish, whether the ultimate goal is size or strength, as @FourOneDeuxFitt already said, are strong mind-muscle connections and working through a full range of motion with proper form on all of your exercises even if that means using minimal weights at first. Over time, using proper form and having a strong mind-muscle connection will allow you to use heavier weights and far more efficiently stimulate the muscles for strength or growth.

Other than that, I would say use your time wisely and experiment intelligently. Develop a 3 month plan and stick to it even if it doesn't deliver the results you want instantly - keep notes about your workouts, your diet, your supplements, sleep, and how you feel day to day, in and out of the gym, so you can uncover trends and patterns. Eventually, executing an enormous amount of intelligent plans while keeping notes will expose EXACTLY what works best for your body. I have found no other way to do it other than this - people are so individual that you will never reach your full potential without a program tailored to your strengths and weaknesses using the exercises that best suit and stimulate your body and muscles.

For general, generic advice, that is probably the best I can give you lol.

 

[FourOneDeuxFitt]

I think you should consider benching in a squat rack if you have that available to you - you can set the safety's up just above your chest so you can escape if you get buried by the bar. Or just ask somebody to spot you. You may find people are more willing to help than you expect.

I also think, in terms of planning and programming, you have to decide whether to focus on developing a stronger chest or a bigger chest. You seem to kind've want to do both but the training is quite different for those 2 goals IME. Personally, as you know, my tendency is always towards building up the strength and letting the size come over time with patience but that may not be right for you for a multitude of reasons. The things that are vital for everybody to establish, whether the ultimate goal is size or strength, as @FourOneDeuxFitt already said, are strong mind-muscle connections and working through a full range of motion with proper form on all of your exercises even if that means using minimal weights at first. Over time, using proper form and having a strong mind-muscle connection will allow you to use heavier weights and far more efficiently stimulate the muscles for strength or growth.

Other than that, I would say use your time wisely and experiment intelligently. Develop a 3 month plan and stick to it even if it doesn't deliver the results you want instantly - keep notes about your workouts, your diet, your supplements, sleep, and how you feel day to day, in and out of the gym, so you can uncover trends and patterns. Eventually, executing an enormous amount of intelligent plans while keeping notes will expose EXACTLY what works best for your body. I have found no other way to do it other than this - people are so individual that you will never reach your full potential without a program tailored to your strengths and weaknesses using the exercises that best suit and stimulate your body and muscles.

For general, generic advice, that is probably the best I can give you lol.

Couldn’t have put that any better brother.

 

[Btcowboy]

I think you should consider benching in a squat rack if you have that available to you - you can set the safety's up just above your chest so you can escape if you get buried by the bar. Or just ask somebody to spot you. You may find people are more willing to help than you expect.

I also think, in terms of planning and programming, you have to decide whether to focus on developing a stronger chest or a bigger chest. You seem to kind've want to do both but the training is quite different for those 2 goals IME. Personally, as you know, my tendency is always towards building up the strength and letting the size come over time with patience but that may not be right for you for a multitude of reasons. The things that are vital for everybody to establish, whether the ultimate goal is size or strength, as @FourOneDeuxFitt already said, are strong mind-muscle connections and working through a full range of motion with proper form on all of your exercises even if that means using minimal weights at first. Over time, using proper form and having a strong mind-muscle connection will allow you to use heavier weights and far more efficiently stimulate the muscles for strength or growth.

Other than that, I would say use your time wisely and experiment intelligently. Develop a 3 month plan and stick to it even if it doesn't deliver the results you want instantly - keep notes about your workouts, your diet, your supplements, sleep, and how you feel day to day, in and out of the gym, so you can uncover trends and patterns. Eventually, executing an enormous amount of intelligent plans while keeping notes will expose EXACTLY what works best for your body. I have found no other way to do it other than this - people are so individual that you will never reach your full potential without a program tailored to your strengths and weaknesses using the exercises that best suit and stimulate your body and muscles.

For general, generic advice, that is probably the best I can give you lol.

Thanks to both of you @FourOneDeuxFitt and @Jackreature for your input and advice it is more than appreciated.

I started looking at muscle activation techniques last night and will continue to do so to ensure I have the mind muscle connections. I know my weak bench is all due to my lack of confidence for the most part, form in regards to tightness is another issue I have it. Which not only makes it weaker, but also causes me to fail sooner which drops the confidence level but also is causing me some bad shoulders as the weight comes up.

Ultimate goal..... this is the key isn't it? Well I know that strength is the foundation of the lifts. In saying this I would say my ultimate goal is size. I think you can build strength with size coming on as an added effect. I think you can also build size with strength coming up as an added effect. However your programming must match your ultimate goal. I have been doing Layne Norton's PHAT program for 17 weeks now. Which I thought was good as it is a mix of strength and hypertrophy. 12 weeks natural and 5 weeks on a blast of 500 mg test cyp.

Here is what I have accomplished in this time.

Bent over row increase 100lb
Can do BW pull ups now
Bench up 40lbs BB and 20lb DB
Squats up 120lbs
Would love to know my max dead but have been doing sldl as opposed to standard. My last standard dead was 315 but my current sldl is 305 which is an increase of 120lbs. Assume my standard dead would be higher if I was stilling doing it.
All other lifts have increased as well.

Measurements.

Weight up 20lbs
Forearms up an inch
Biceps up an inch
Shoulders up about 2 inches
Chest up 2 inches
Hips no change
Waist 1/2 inch up
Quads up 2 inches
Calves up 1 inch
All based on starting measures to last week.

It seems to be working I am just frustrated with the bench.

That said would you guys suggest a change in plan? Maybe go more hypertrophy based? Or stay the course? I have 10-11 weeks left on blast so want to make the most of it before my cruise/slow cut.

I am looking at a small old school gym where I live. Sounds like a great gym for my goals and they help you including spotting lol. The only issue I am home for 4 days out of every 2 weeks so most of my gym time is at a box store gym in the town I work.

Again you guys are awesome. I miss training with my old training partner, so you guys have been adopted as my virtual training partners. I value and respect your opinions and will be following them.

 

[FourOneDeuxFitt]

Thanks to both of you @FourOneDeuxFitt and @Jackreature for your input and advice it is more than appreciated.

I started looking at muscle activation techniques last night and will continue to do so to ensure I have the mind muscle connections. I know my weak bench is all due to my lack of confidence for the most part, form in regards to tightness is another issue I have it. Which not only makes it weaker, but also causes me to fail sooner which drops the confidence level but also is causing me some bad shoulders as the weight comes up.

Ultimate goal..... this is the key isn't it? Well I know that strength is the foundation of the lifts. In saying this I would say my ultimate goal is size. I think you can build strength with size coming on as an added effect. I think you can also build size with strength coming up as an added effect. However your programming must match your ultimate goal. I have been doing Layne Norton's PHAT program for 17 weeks now. Which I thought was good as it is a mix of strength and hypertrophy. 12 weeks natural and 5 weeks on a blast of 500 mg test cyp.

Here is what I have accomplished in this time.

Bent over row increase 100lb
Can do BW pull ups now
Bench up 40lbs BB and 20lb DB
Squats up 120lbs
Would love to know my max dead but have been doing sldl as opposed to standard. My last standard dead was 315 but my current sldl is 305 which is an increase of 120lbs. Assume my standard dead would be higher if I was stilling doing it.
All other lifts have increased as well.

Measurements.

Weight up 20lbs
Forearms up an inch
Biceps up an inch
Shoulders up about 2 inches
Chest up 2 inches
Hips no change
Waist 1/2 inch up
Quads up 2 inches
Calves up 1 inch
All based on starting measures to last week.

It seems to be working I am just frustrated with the bench.

That said would you guys suggest a change in plan? Maybe go more hypertrophy based? Or stay the course? I have 10-11 weeks left on blast so want to make the most of it before my cruise/slow cut.

I am looking at a small old school gym where I live. Sounds like a great gym for my goals and they help you including spotting lol. The only issue I am home for 4 days out of every 2 weeks so most of my gym time is at a box store gym in the town I work.

Again you guys are awesome. I miss training with my old training partner, so you guys have been adopted as my virtual training partners. I value and respect your opinions and will be following them.

Dude your accomplishments are pretty freaking substantial. It seems like what your doing is working in terms of strength. & yes absolutely strong fucking muscles get bigger and bigger. You probably iveranalyze yourself to death. Pat yourself on the back honestly your doing very well. If it’s not broke don’t fix it. I’m not sure what your body composition looks like now. But you could always stay in a bit of a surplus and still lean out and continue to get a bit stronger and add some more size. Push calories higher and lose composition but keep your strength building then cut after the blast. Or go and start a slow deficit. Keep pushing to get stronger and watch yourself chisel down and see what you’ve built and what you have to build off of next blast. You have a lot of options. But. Imo if what your doing is working keep pushing hard. When you plateau or start getting stuck look at diet. If that’s not helping then look into
Making program changes.

The PHAT program is AWESOME. I ran it last year for 6 months and made some of the best strength progress of my life. What’s cool about it is that you have the choice to rotate your prime mover exercises every couple weeks and pick whatever accessories you wanna do as well so keep it fresh. Push an push with a few and when you can’t beat the previous week change to something else and push at that and come back to it later down the road and watch yourself busy through old Pr.

 

[Btcowboy]

You are 100% right about me over analyzing it, that's me. I am happy with my progress so far. Excited to see my end of blast results. I love PHAT, I like the exercises, I like the split, the rest days line up for my travel days at work, and I am seeing results. I am just getting hung up on my bench. That and I have to accept I may not increase weight every week.

Body comp could be better but that will come. Last checked in May I think I was 13.8 or so by calipers. I am a weird shape as I was very fat before I dropped the weight and got back into lifting. I am very lean everywhere but chest and gut, that pulls my composition numbers up.I want as much size as possible this first blast and will cut a bit on my cruise.

Thanks bro I needed that and will keep pushing as I have. Maybe a little burned out after 17 weeks. This week of deload should do me good both physically and mentally.

Thanks again

 

[FourOneDeuxFitt]

You are 100% right about me over analyzing it, that's me. I am happy with my progress so far. Excited to see my end of blast results. I love PHAT, I like the exercises, I like the split, the rest days line up for my travel days at work, and I am seeing results. I am just getting hung up on my bench. That and I have to accept I may not increase weight every week.

Body comp could be better but that will come. Last checked in May I think I was 13.8 or so by calipers. I am a weird shape as I was very fat before I dropped the weight and got back into lifting. I am very lean everywhere but chest and gut, that pulls my composition numbers up.I want as much size as possible this first blast and will cut a bit on my cruise.

Thanks bro I needed that and will keep pushing as I have. Maybe a little burned out after 17 weeks. This week of deload should do me good both physically and mentally.

Thanks again

Just flat bench? Or is it a combination of like incline, flat, etc...?

 

[Btcowboy]

It's all of them, maybe I am expecting too much. Biggest issue is BB pressing alone. I have asked for spot but rarely do it. Racks are full at night so would be tough to take one for benching. Thinking I can every second Wednesday do pin presses or other pressing in the racks before work as extra. I will get it done. Maybe just do DB as opposed to BB for a while too

 

[FourOneDeuxFitt]

It's all of them, maybe I am expecting too much. Biggest issue is BB pressing alone. I have asked for spot but rarely do it. Racks are full at night so would be tough to take one for benching. Thinking I can every second Wednesday do pin presses or other pressing in the racks before work as extra. I will get it done. Maybe just do DB as opposed to BB for a while too

I personally make better strength and aesthetic gains with dumbbells. I feel they’re healthier for you shoulders as well not being in a fixed position. You have the ability to put yourself in ge most powerful and most comfortable position to press. Just be careful and move a bit slower. Take the extra time to warm up thoroughly. Honestly just walk away from Barbell for awhile. Come back to it in a month and try a max. You’d be surprised the difference a break from something would do. Same as your deload week man. Hit everything at 70% don’t take anything to failure. Stay extra hydrated and don’t be afraid to eat a little extra during that week also. Plus with dumbbells you can literally target all the parts of your chest just by the positioning of your hands. I preferably love a slight incline when I use them. I rarely do many flat movements. That’s just me personally. Most of the programs I’ve ran from John meadows doesn’t hit flat movements too much unless it’s a machine Press.

 

[Btcowboy]

I personally make better strength and aesthetic gains with dumbbells. I feel they’re healthier for you shoulders as well not being in a fixed position. You have the ability to put yourself in ge most powerful and most comfortable position to press. Just be careful and move a bit slower. Take the extra time to warm up thoroughly. Honestly just walk away from Barbell for awhile. Come back to it in a month and try a max. You’d be surprised the difference a break from something would do. Same as your deload week man. Hit everything at 70% don’t take anything to failure. Stay extra hydrated and don’t be afraid to eat a little extra during that week also. Plus with dumbbells you can literally target all the parts of your chest just by the positioning of your hands. I preferably love a slight incline when I use them. I rarely do many flat movements. That’s just me personally. Most of the programs I’ve ran from John meadows doesn’t hit flat movements too much unless it’s a machine Press.

Thanks Brother, I appreciate it. I will be implementing your advice starting tomorrow with my deload and will leave BB alone for a while. Another question for you, I like standard deads, I want to start them again. I look at them as a back movement so would like them on back day. That said I would like to drop sldl on leg and do something else for hams, but would drop something on back day as well?

 

[FourOneDeuxFitt]

Thanks Brother, I appreciate it. I will be implementing your advice starting tomorrow with my deload and will leave BB alone for a while. Another question for you, I like standard deads, I want to start them again. I look at them as a back movement so would like them on back day. That said I would like to drop sldl on leg and do something else for hams, but would drop something on back day as well?

You don’t necessarily HAVE to drop anything on back day to add them in. Just give your normal workout a go with the deadlifts at the end. If it’s too much you’ll know in the next day or two. Look up “ham killers” by John meadows they will light your hams on fire. Also lying Dumbbell hamstring curls are awesome. Frog stance leg Press and hack squats work well also just remember to drive through your heels.