Cowboys Log

[Sparkyp]

@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.

Damn. Everyone is so different. When I was training I was eating about 3200 calories, 200-250g carbs and about 240g protein everyday and I put on like a lot of weight. Shot up to 227lbs from 190. That was with no aas besides trt which was only 4 weeks before I got sick and stopped training.
If I ate your diet I’d be fat as hell.

Once I heal I’m going for a lower calorie and lower carb diet. I just get fluffy to fast

 

[Btcowboy]

Damn. Everyone is so different. When I was training I was eating about 3200 calories, 200-250g carbs and about 240g protein everyday and I put on like a lot of weight. Shot up to 227lbs from 190. That was with no aas besides trt which was only 4 weeks before I got sick and stopped training.
If I ate your diet I’d be fat as hell.

Once I heal I’m going for a lower calorie and lower carb diet. I just get fluffy to fast

I have been lucky I think in figuring it out. All my measurements have gone up except for my waist and hips for the most part. I am taking that as a sign that it is the right weight going on. I am.also thinking I may have to up it again if I stall or lose weight again before the end.

My plan for December when I start cruising is to drop 200 or so cals a week until January. Then start at about 2800/3000 and do a slow cut for a few months. I am going to be swamped work from the end of March until the end of May which is when I would have started my next bulk. So will find a good spot to maintain for that time and probably do another bulk in the summer which wasn't the plan but work is dictating that right now lol

Hopefully you get better soon and can get training l

 

[Sparkyp]

I have been lucky I think in figuring it out. All my measurements have gone up except for my waist and hips for the most part. I am taking that as a sign that it is the right weight going on. I am.also thinking I may have to up it again if I stall or lose weight again before the end.

My plan for December when I start cruising is to drop 200 or so cals a week until January. Then start at about 2800/3000 and do a slow cut for a few months. I am going to be swamped work from the end of March until the end of May which is when I would have started my next bulk. So will find a good spot to maintain for that time and probably do another bulk in the summer which wasn't the plan but work is dictating that right now lol

Hopefully you get better soon and can get training l

It’s fascinating to see how adjusting a couple hundred calories can make a difference.
What do you plan to cruise at?

 

[Btcowboy]

It’s fascinating to see how adjusting a couple hundred calories can make a difference.
What do you plan to cruise at?

I will be cruising at 200mg/wk dosed 2x/wk

 

[Sparkyp]

I will be cruising at 200mg/wk dosed 2x/wk

200mg 2X e/w? So a 400mg cruise?
How long will you do that for until your next blast?

I can’t wait until I get healthy. I feel like I’m getting fat as hell and I’m not sure if this trt is helping or hurting the fat gain.

 

[Btcowboy]

200mg 2X e/w? So a 400mg cruise?
How long will you do that for until your next blast?

I can’t wait until I get healthy. I feel like I’m getting fat as hell and I’m not sure if this trt is helping or hurting the fat gain.

Sorry meant to say 100mg 2x a week for 200 mg a week. I was wanting to start next blast in April but due to work will stay on Cruise until June and then start another blast.

Probably all in your head lol... it will come then look out lol

 

[Btcowboy]

Back and shoulder hypertrophy with extra chest

Slight incline dumbbell press
8x50
8x55
8x60
5x70

Slight incline 2DB hex press
12x40
8x50
5x55

Barbell row
8x185
8x205
8x205
8x205

Wide grip pulldown
12x121
12x126
10x126 first 5 single arm last 5 both arms

Dumbbell rows
12x70
10x70

Seated cable row
12x143
12x143
10x143

Close grip pulldown gold stretch a few seconds
16x110
11x110

Smith machine seated shoulder press
12x90
9x90
8x90

Smith machine shrugs
20x135
20x185
18x205

Plate front raise
12x25
12x25
12x25

Upright row
12x70
11x70

Side lateral SS with rear raises
20x15, 12x15
15x15, 12x15
20x15 forced sloppy last 5, 12x15

Face pulls 2 rounds
1st round 10x30, 10x35, 10x40
2nd round 10x40, 10x45, 6x50

Felt great today

 

[Btcowboy]

Lower body hypertrophy

Squats
15x225
12x245
12x245
10x245

No hack machine so its extended leg press
15x360
12x450
8x540
12x450
15x360

Leg extensions
18x180
15x180
12x160 drop 6x120

Stiff leg deadlifts
15x135
12x185
8x185

Lying leg curls
15x130
12x130

Seated leg curls
16x100
10x100 drop 10x70

No standing calf machine.so extended seated calf raises.. very minimal rest between sets
36x45
25x90
12x135
12x135
20x90
15x90
18x45

Its been an hour an my legs are still gone lol. Loved it though it was a great work out

 

[FourOneDeuxFitt]

Lower body hypertrophy

Squats
15x225
12x245
12x245
10x245

No hack machine so its extended leg press
15x360
12x450
8x540
12x450
15x360

Leg extensions
18x180
15x180
12x160 drop 6x120

Stiff leg deadlifts
15x135
12x185
8x185

Lying leg curls
15x130
12x130

Seated leg curls
16x100
10x100 drop 10x70

No standing calf machine.so extended seated calf raises.. very minimal rest between sets
36x45
25x90
12x135
12x135
20x90
15x90
18x45

Its been an hour an my legs are still gone lol. Loved it though it was a great work out

Great volume in this workout man. Definitely working hard !! Keep it up!

 

[Btcowboy]

Great volume in this workout man. Definitely working hard !! Keep it up!

Thanks, I seem to like the higher volume. Thinking some changes for the second half of my blast.

 

[Btcowboy]

Chest and Arms Hypertrophy

Flat Dumbbell press
10x55
8x60
8x65
8x60 drop 5x45

Incline dumbbell press
11x45
8x50
9x45 drop 6x30

Slight incline 2DB hex press
12x40
11x40
11x40 drop 15x20

Hi cable flies
20x16.5
20x16.5
20x16.5

Low cable flies
20x16.5
16x16.5
15x16.5

Cambered bar preacher curls
10x80
7x80
15x60

Pinwheel curls SS seated incline curls
10x35, 10x20
9x35, 8x20

Concentration curls
10x20
15x15

Cambered bar bicep 21's 7 top, 7 bottom, 7 full ROM
21x40
21x40
19x40 failed last 2 full ROM

Seated tricep extension with cambered bar
17x80
14x80
10x80

Cambered bar Close grip press
15x80
12x80
10x80

Cable press downs with rope attachment
20x45
14x45 drop 7x35

OH rope extensions
15x40
12x40 drop 10x30

 

[Btcowboy]

Change in plans for the start of this week. My brother is in hospital with possible liver failure so am on the way see him. Back at it in a few days once I get a chance to see him

 

[FourOneDeuxFitt]

Change in plans for the start of this week. My brother is in hospital with possible liver failure so am on the way see him. Back at it in a few days once I get a chance to see him

Keep you in my prayers brother.

 

[Sparkyp]

Change in plans for the start of this week. My brother is in hospital with possible liver failure so am on the way see him. Back at it in a few days once I get a chance to see him

Damn man. Keep us posted. Wish you guys the best.

 

[Btcowboy]

Thanks guys just got in to see him. He is pretty messed up. Took 21hrs of driving glad I came.

 

[Worf]

hope he pulls through

 

[Btcowboy]

Thanks @FourOneDeuxFitt, @Sparkyp, and @Worf for your concern it speaks volumes about you guys. Outlook is still bleak for my brother, we still dont have a definatve prognosis yet on how long he may be around. He is doing better and a lot of his prognosis will be decided by him. Hoping for he best and he can be strong and kick the booze.

I am back to the town I work in now, a shit ton of driving. Grocery shopping and prepping today and back in the gym tomorrow. Did not get even close to enough calories in the past few days and what calories I did get weren't the best.

 

[Sparkyp]

Thanks @FourOneDeuxFitt, @Sparkyp, and @Worf for your concern it speaks volumes about you guys. Outlook is still bleak for my brother, we still dont have a definatve prognosis yet on how long he may be around. He is doing better and a lot of his prognosis will be decided by him. Hoping for he best and he can be strong and kick the booze.

I am back to the town I work in now, a shit ton of driving. Grocery shopping and prepping today and back in the gym tomorrow. Did not get even close to enough calories in the past few days and what calories I did get weren't the best.

No doubt man. We are here for you.
I can’t believe your trip was 21 hours! Did I read that right before? Did you drive across the country?

So your brothers condition was from drinking? It’s fixable?

 

[Btcowboy]

No doubt man. We are here for you.
I can’t believe your trip was 21 hours! Did I read that right before? Did you drive across the country?

So your brothers condition was from drinking? It’s fixable?

I had to do a round about route. Left home 630 pm Saturday, got to hospital about 5pm Sunday. Slept 1/2 hr on side of road and kept going.
Yes it is alcohol related.

And I may have left too early. My dad called and my brother was having issue with blood in urine. They did a scope and determined he has a perforated stomach. He is in surgery now and the doctors aren’t confident he will come out of it alive. I called him before his surgery and told him to fight and that I loved him and am expecting a call from him. He needs lots of prayers that’s for sure.

 

[Sparkyp]

I had to do a round about route. Left home 630 pm Saturday, got to hospital about 5pm Sunday. Slept 1/2 hr on side of road and kept going.
Yes it is alcohol related.

And I may have left too early. My dad called and my brother was having issue with blood in urine. They did a scope and determined he has a perforated stomach. He is in surgery now and the doctors aren’t confident he will come out of it alive. I called him before his surgery and told him to fight and that I loved him and am expecting a call from him. He needs lots of prayers that’s for sure.

Damn dude. I hope he pulls through. Keep us posted.