Cowboys Log

[Btcowboy]

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.

Will do thanks again

 

[Btcowboy]

Well first off I am starting to think I may have got my estro too low. I am tired, cant get enough sleep, all of my joints hurt bad, kinda crabby. I know they are just how I feel and bloods will be the only way to tell. However in Canada bloodwork is a little trickier trying to keep it off your medical record as you cant as far as I know do it anonymously. Anyways looking into the saliva test and see what I can do. I am currently running .25 adex e3d. Thinking either dropping to 2x a week or dropping it all together and watching for high estro signs.

Also this is deload week, 10th pin last night.

Deloaded upper body power

Slight incline DB press
6x60
6x60
6x60

I tried to do dips but shoulder joints hurt, so...
Hammer press machine seat high to fit lower chest
10x60
8x65

Bent over barbell rows
6x195
6x195
6x195

BW pull ups
5xBW
5xBW

Exercise X thanks @FourOneDeuxFitt something different
12x50
10x50

Tried standing barbell military press
8x75
8x75 shoulders hurting move to Seated DB press for last set 10x35

Facepulls
10x 57.5
10x62.5
10x57.5
20x47.5

Cambered bar curls
10x70
10x70
10x70

Vbar tricep pushdown
10x62.5
10x67.5
10x72.5

Standing low cable tricep overhead extensions
12x27.5
12x32.5

I really found it hard to hold back and not add more weight or do more reps and sets or even additional movements. Better that I didn't the way my joints feel.

 

[FourOneDeuxFitt]

Well first off I am starting to think I may have got my estro too low. I am tired, cant get enough sleep, all of my joints hurt bad, kinda crabby. I know they are just how I feel and bloods will be the only way to tell. However in Canada bloodwork is a little trickier trying to keep it off your medical record as you cant as far as I know do it anonymously. Anyways looking into the saliva test and see what I can do. I am currently running .25 adex e3d. Thinking either dropping to 2x a week or dropping it all together and watching for high estro signs.

Also this is deload week, 10th pin last night.

Deloaded upper body power

Slight incline DB press
6x60
6x60
6x60

I tried to do dips but shoulder joints hurt, so...
Hammer press machine seat high to fit lower chest
10x60
8x65

Bent over barbell rows
6x195
6x195
6x195

BW pull ups
5xBW
5xBW

Exercise X thanks @FourOneDeuxFitt something different
12x50
10x50

Tried standing barbell military press
8x75
8x75 shoulders hurting move to Seated DB press for last set 10x35

Facepulls
10x 57.5
10x62.5
10x57.5
20x47.5

Cambered bar curls
10x70
10x70
10x70

Vbar tricep pushdown
10x62.5
10x67.5
10x72.5

Standing low cable tricep overhead extensions
12x27.5
12x32.5

I really found it hard to hold back and not add more weight or do more reps and sets or even additional movements. Better that I didn't the way my joints feel.

“Exercise X” was a new one for me too I had to go on his YouTube channel and see what it was. I liked it a lot though I was really able to get an awesome contraction and really target my lats with that one. Definitely feel it today.

 

[Btcowboy]

“Exercise X” was a new one for me too I had to go on his YouTube channel and see what it was. I liked it a lot though I was really able to get an awesome contraction and really target my lats with that one. Definitely feel it today.

Haha me too. I seen it on your log and you tubed it. Tried it out and like it alot

 

[Btcowboy]

Deloaded lower body power

Squats
6x245
6x245
6x245

Hack squats working puter sweep and exploding up
10x270
10x270
10x270

Leg extensions
10x210
10x210

Glute ham raises
8xBW
8xBW
8xBW

Lying leg curls explode contraction slow lower
10x110
10x110

Standing calf raises
10x290
10x290
10x290

Seated calf raises
10x145
10x145

So a couple comments

Today I was supposed to take .25 adex as it is day 3. Chose not too due to tiredness and insanely sore joints. Going off them until I see high estro signs again.

11th pin tonight a day early as I fly home tomorrow

Finding this deload thing really light lol. But I know my CNS is thanking me. Trying my best to use this time to practice form and speed/explosiveness.

Tomorrow is a day of rest including fly home day.

 

[Btcowboy]

Well got home late last night... damn flight delays. Then today ended up being a complete write off between my kids and grandkids I could not get away to go to the gym. So I have tomorrow and Friday to make up for it and I will.

 

[Btcowboy]

Well as this is a deload week and my house is a little hectic lol. I have been trying to make this work so I have for this week modified my training.

Yesterday deloaded Shoulder and Bicep hypertrophy

Seated smith machine shoulder press
10x70
10x70
10x70
8x80

Smith machine shrugs. Thought I would throw them in here to pre exhaust them
15x90
15x140
12x140 drop 20x90

Upright rows
15x60
15x60
12x60

Front DB raise
12x20
10x25
8x25 drop 5x20

Side lateral raises
15x20
14x20
14x20

Rear raise
15x20
15x20
12x20

Facepulls
Pyramid
12x40, 12x50, 10x45, 10x40

Pinwheel curls
12x25
10x30
7x35

Incline curls superset with concentration curls
12x20 - 8x15
12x20 - 8x15

Cambered bar curls
15x50
10x60
10x60

 

[Btcowboy]

Today last day of deload tomorrow rest day and Sunday fly back to work but still a workout day.

Deloaded chest and triceps hypertrophy

Flat DB bench press
10x50
9x55
7x55
8x55

Incline DB press
11x35
9x35
9x35

Slight incline 2DB hex press
15x30
15x30
15x30

Hi cable flies
20x16
15x22

Low cable flies
20x16
20x16

Seated cambered bar tricep extension
12x60
12x60
12x60

DB cross chest tricep extension
15x20
12x25

Rope press downs
13x50
6x50 drop 6x35

Low cable overhead tricep extension
10x35
10x30
16x25

With the hectic house this week ended up skipping legs and back. As they are not my weak points I am not to concerned back at the grind on Sunday

 

[Btcowboy]

There were a couple oddities today.

First my weight is down 2lbs over the last 2 weeks. Same scale, same time of day, same everything. However all my measurements stayed the same except my chest is up 1".

Second 12th pin must of nicked a vein because it bled pretty good after and bruised almost immediately.

Back at her full force starting today after a 1 week deload.

Upper body power

Dumbbell flat bench press
5x65
5x70
5x75 should have gone to 80's

Dips
10xBW
10xBW

Incline Hammer press
5x60
5x70

Deadlifts
5x315
3x365

Bent over barbell rows
5x225
5x225
5x245

Pull ups
6xBW
6xBW

Supinated close grip pulldown
10x140
7x160

Seated Smith machine shoulder press
10x90
10x110
7x120

Smith machine shrugs
10x160
10x180

Cambered bar curls
10x80
8x90
7x90

Cambered bar overhead extensions
10x80
10x80
12x80

As mentioned 12th pin in, off Adex now for 1 week, my joints starting to feel better and seem to have more energy now. Will be monitoring sides.

 

[Btcowboy]

Lower body power

Squats
5x315
5x315
4x335

Hacks machine in use so did leg press instead
10x450
10x500

Leg extensions
10x265
7x280
6x280

Glute Ham raises
10xBW
5xBW+35
7xBW+35

Lying leg curl
10x140
7x150

Standing calf raises
10x330
10x350
9x370

Seated calf raises
10x180
9x180

Feels great to be back at full load again. Tomorrow is a rest day

Thinking the 2lb drop in my weight is due to my TDEE going up with my weight. Looking at my new TDEE is now about 3500 maintenance. Gonna add a few tablespoons of peanut butter a day to get the calls up over 3500 closer to 3900-4000

 

[Btcowboy]

Today will be a 2 post day as I will be doing 2 workouts today. Today is back and shoulder hypertrophy day but I need the extra chest work so went to the gym at 4am gor straight chest work and will go tonight for back and shoulder.

Extra chest

Pin press
8x135
7x155
5x165
3x175

Smith machine incline press
8x90
6x110
Tried for a 3rd set but shoulders weren't feeling it.

2 DB hex press on slight incline
8x35
8x40
8x45
6x50

Smith machine ladder push ups.... gotta loved this one. I just did 1 round starting at bottom and moving up 1 rung after every 10 reps with zero rest inbetween.
7 rungs 10 reps no rest for 70 push ups all different angles.

As mentioned back and shoulder hypertrophy tonight and my 13th pin

 

[Btcowboy]

Ok, second workout of the day done.

Back and shoulder hypertrophy

Bent over barbell rows SS with BW pullups
6xBW, 8x185
6xBW, 8X185
6xBW, 8x185 sloppy last couple
8x185

Wide grip pull downs
12x120
10x140
9x140

Seated cable row
10x140
9x140
8x140

Dumbbell rows
14x65
12x65

Close grip pulldown
20x100
15x100

Smith machine seated shoulder press
12x90
10x90
8x90

Upright rows
15x70
12x70

Side laterals SS with rear raises
20x20, 12x20
15x20, 10x20
15x15, 8x15

Facepulls
15x40 no rest, 15x50

Barbell shrugs
20x135
15x135
12x135

Sure glad I was able to get up and get an extra chest work out in this morning

 

[Btcowboy]

Lower body hypertrophy day

Squats
8x245
8x255
8x255
8x255

Hack squats
12x270
10x320
8x320

Leg press
15x360
15x450

Leg extensions
20x185
15x185
15x165 drop 5x125 drop 5x85

Glute ham raises
15xBW
15xBW
10xBW

Lying leg curls
14x120
12x120

Seated leg curls
20x85
18x85

Standing calf raises 3 sec concentric hold
15x290
15x290
12x290
12x290 drop 7x250 drop 7x210 drop 10x150

And done

 

[Btcowboy]

Chest and arms hypertrophy

Dumbbell press slight incline first 2 sets then flat last 2 sets
8x55
8x55
6x60
10x50

Incline dumbbell press
12x40
12x40
8x45

2 DB hex press hold and squeeze at the top
15x30
14x40
13x40

Low cable flies
16x17.5
16x17.5 drop 10x12.5

Hi cable flies
20x17.5
15x22.5 drop 12x17.5

Cambered bar preacher curls
12x70
12x70
9x70

Pinwheel curls
12x30
12x35 drop 5x30 drop 5x25

Incline curls
15x22.5
15x20

Camberes bar Bicep 21's 7 top half, 7 bottom half, 7 full ROM
21x20
21x20
21x30

Skullcrushers SS with close grip bench with cambered bar
12x70, 12x70
12x70, 12x70
10x70, 10x70

Cable rope press down
14x47.5
12x46.5 drop 8x37.5

High cable overhead rope extensions
20x32.5
18x32.5 drop 10x22.5

Left the gym tonight arms and chest blown right the fuck up.... love it.

I think I am getting the mind muscle connections better under control and really contracting. Also thanks to @FourOneDeuxFitt for getting me to look into some muscle activation techniques, I believe it is helping.

Tomorrow rest day before my next two days of power.

 

[FourOneDeuxFitt]

Chest and arms hypertrophy

Dumbbell press slight incline first 2 sets then flat last 2 sets
8x55
8x55
6x60
10x50

Incline dumbbell press
12x40
12x40
8x45

2 DB hex press hold and squeeze at the top
15x30
14x40
13x40

Low cable flies
16x17.5
16x17.5 drop 10x12.5

Hi cable flies
20x17.5
15x22.5 drop 12x17.5

Cambered bar preacher curls
12x70
12x70
9x70

Pinwheel curls
12x30
12x35 drop 5x30 drop 5x25

Incline curls
15x22.5
15x20

Camberes bar Bicep 21's 7 top half, 7 bottom half, 7 full ROM
21x20
21x20
21x30

Skullcrushers SS with close grip bench with cambered bar
12x70, 12x70
12x70, 12x70
10x70, 10x70

Cable rope press down
14x47.5
12x46.5 drop 8x37.5

High cable overhead rope extensions
20x32.5
18x32.5 drop 10x22.5

Left the gym tonight arms and chest blown right the fuck up.... love it.

I think I am getting the mind muscle connections better under control and really contracting. Also thanks to @FourOneDeuxFitt for getting me to look into some muscle activation techniques, I believe it is helping.

Tomorrow rest day before my next two days of power.

Invest in some bands if you haven’t already. They’re truly awesome and a great addition to your training arsenal.

 

[Btcowboy]

Well it’s a rest day but just did my 14Th pin and think I hit the same spot from the past and went through some scar tissue. It was tough to push through and hurt. I got it in and finished my pin but still stinging a bit.

 

[Btcowboy]

Upper body power day

Flat DB bench
5x70
5x75
5x80

Dips
10xBW
10xBW
I was adding 20lbs to my dips before my deload but it was killing my collar bone. and shoulders show decided for a while to keep it body weight

Deadlifts extra
4x315
3x365

Bent over barbell rows
5x245
5x265 sloppy on 5th
5x275

Pull ups
6xBW
5xBW

Close grip pulldown
5x180
8x170

Smith machine seated shoulder press
10x110
6x120
5x120
Had a guy work in with me lifting lighter so swapping plates. I think I would have done better with slightly longer rest periods

Cambered bar curls
10x80
8x90
5x100 drop 5x80

Low cable overhead rope extensions
10x50
10x57.5
10x62.5

Felt good and strong on everything except the deads today.

 

[Btcowboy]

Lower body power day

Squats
5x315
4x335
3x355

Hack squats
10x360
5x430

Leg press
10x295
6x305 officially maxed out machine

Glute ham raises
5x35+BW drop 10xBW
5x35+BW drop 5xBW
7x25+BW

Lying leg curls
7x160
7x165

Standing calf raises
10x400 officially maxed out machine
8x400
8x400

Seated calf raises
8x215
8x215

The weight seemed heavy tonight. Got through it but just felt heavier. Lack of sleep maybe? Dunno but tomorrow is another day.

15th pin tonight just about half way through my cycle. Can see some changes, measurements tell me there's changes as do the numbers in my lifting log. Already starting to worry about dropping down to my cruise in 8 weeks and thinking of next cycle.

Ponder some changes but questioning that as well. Was kind of thinking of keeping the PHAT format just cut he weight and up the sets on the power days to line up with hypertrophy days. Doing the same program format but all hypertrophy for the second half of the cycle.

Half day of work tomorrow then fly home for 4 off. Still have my 3 hypertrophy says while home.

 

[Sparkyp]

What are you doing for diet? Calories/protein, etc.
5 meals a day? 6?

 

[Btcowboy]

What are you doing for diet? Calories/protein, etc.
5 meals a day? 6?

@Sparkyp my diet consists of 3750 cals, 328g carbs, 132g fat, 323 prot. Eaten in 5 set meals a day plus shakes in between.

I was at 3200 cals for the start and until I hit 206lbs then i dropped 2lbs. So I recalculated my TDEE and found 3200 became too low and was under maintenance. 3700 for now should have me gaining again. I will re check my TDEE every 3 or 4 weeks now until my blast is over which is in just over 8 weeks.