Cowboys Log

[Btcowboy]

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

The kid is stubborn and so happy he is still being stubborn and pulled through the surgery last night. He seems to be doing better from what I am being told. Keeping positive knowing it's still precarious for him.

Thanks again

Back at er tonight in the gym

 

[Btcowboy]

My brother still doing good. In bad shape but alive.

Back and Shoulder hypertrophy with additional chest work

Dumbbell flat bench press
10x60
8x65
8x65

Incline 2 dumbbell hex press
8x45
8x45
8x45

Bent over barbell rows
8x205
8x205
8x205
7x205

Wide grip pulldown
12x120
12x130
10x130

Seated cable row neutral grip
Blew up the back on this one
12x150
10x150
10x150

Close grip pulldown
15x120
12x100

Seated dumbbell shoulder press
11x40
9x40
10x35

Upright rows superseted with front raises
12x80, 10x20
10x80, 10x20

Side laterals
20x20
15x20
18x20 half reps last 4

Rear raises
15x20
15x20
15x20

Face pulls
20x47.5
13x52.5
12x57.5

Smith machine shrugs
20x90
11x140
8x140 drop 12x90

Was sure nice to put the headphones in crank some metal and push some iron to forget about the last few days.

 

[Btcowboy]

I dont know of the stress of the past week or lack of sleep is affecting me but damn tonight at workout was a slog.

Lower body hypertrophy

Squats in Smith machine as racks full. Working on outer sweep
10x180
10x200
10x200
10x200

Hack squats
12x270
12x320
10x320

Leg press
20x360
15x450

Leg extensions
15x180
11x180
15x145
My legs were shaking

Single leg Kneeling leg curls
15x60
15x70
12x80

Seated curls
20x105
15x105

Lying leg curls
12x110
10x110

Standing calf raises
15x300
15x300
15x290
20x290

Seated calf raises
15x115
15x115
12x115 drop 10x90

I am stilling trying to figure out how to tweak PHAT some drop the power days turn them into volume days and finish my blast all hypertrophy. Hoping to have that figured out before Sunday which is my next power day.

 

[FourOneDeuxFitt]

I dont know of the stress of the past week or lack of sleep is affecting me but damn tonight at workout was a slog.

Lower body hypertrophy

Squats in Smith machine as racks full. Working on outer sweep
10x180
10x200
10x200
10x200

Hack squats
12x270
12x320
10x320

Leg press
20x360
15x450

Leg extensions
15x180
11x180
15x145
My legs were shaking

Single leg Kneeling leg curls
15x60
15x70
12x80

Seated curls
20x105
15x105

Lying leg curls
12x110
10x110

Standing calf raises
15x300
15x300
15x290
20x290

Seated calf raises
15x115
15x115
12x115 drop 10x90

I am stilling trying to figure out how to tweak PHAT some drop the power days turn them into volume days and finish my blast all hypertrophy. Hoping to have that figured out before Sunday which is my next power day.

You could change up your split and keep it PHAT or always try a different approach as well? P/P/L or even an upper/lower body split ? Or the always favored bro splits ya know.

I was finishing my workout today thinking to myself after this blast to go back and run the PHAT program again.

 

[Btcowboy]

You could change up your split and keep it PHAT or always try a different approach as well? P/P/L or even an upper/lower body split ? Or the always favored bro splits ya know.

I was finishing my workout today thinking to myself after this blast to go back and run the PHAT program again.

Yeah there are lots for me though its making it for my schedule and PHATs layout works for me. I keep thinking of changing but it has worked for me. An easy tweak would be keep the power days as is and dropnweoght some and increase reps. I was toying with adding 3 sets for each body part and doing higher reps on the power days. Even if to just change it up for a few weeks. Not sure may leave alone lol...

 

[FourOneDeuxFitt]

Yeah there are lots for me though its making it for my schedule and PHATs layout works for me. I keep thinking of changing but it has worked for me. An easy tweak would be keep the power days as is and dropnweoght some and increase reps. I was toying with adding 3 sets for each body part and doing higher reps on the power days. Even if to just change it up for a few weeks. Not sure may leave alone lol...

Or you could always keep hypertropy days hypertrophy days and on power days maybe split legs up and hit hamstrings on one of the Power day farthest away from your normal leg day and quads on your normal hypertrophy leg day.... the other day just fill in with shit you enjoy doing it weak parts or both? Make it enjoyable.

 

[Btcowboy]

Chest and Arms Hypertrophy

Flat dumbbell bench press
10x60
8x65
8x65
7x65

Incline dumbbell press
12x40
10x45
11x45

Slight incline 2 dumbell hex press
16x30
11x35
11x35 drop 8x25

Hi cable flies
20x20
14x20

Low cable flies
14x20
17x15

Cambered bar preacher curls
12x70
12x70
10x70

Pinwheel curls 30 seconds rest
10x30
6x35 drop 4x25 drop 6x15

Incline dumbbell curls 30 seconds rest
14x20
12x20

Dumbell concentration curls 30 seconds rest
8x20
11x15
10x15

1 dumbbell oh tricep extension
12x65
12x70
12x75

Tate press 30 seconds rest
18x20
11x25
8x20

Rope cable press downs
14x50
12x50 drop 10x30

Oh rope extensions
20x30
15x35 drop 15x20

Happy with the workout of course always in back of mind what else could I have done.

 

[Btcowboy]

Ok so I have made some changes to my program for the last 6 weeks of my blast.

Essentially I have dropped the first 2 days as power days but will be keeping the 3 hypertrophy days as is. The 2 new days will essentially be 3 exercises per body part, with 3 sets per exercise. The first exercise will be more of a half pyramid set going up in weight. The last 2 sets will be a bit lighter and higher reps scheme 10-15/20 range.

Day 1 (today) will be Chest, Back, and arms
Day 2 (tomorrow) will be legs and shoulders.
Day 3 rest
Day 4 back and shoulder
Day 5 legs
Day 6 chest and arms

After more than 20nweeks on PHAT I need to change it up some.

I have looked at Project X by John Meadows and think that I will start it on my cruise.

Stay tuned

 

[Btcowboy]

Chest, Back, and Arms

Got all this done in exactly 90 minutes so the rests were short.

Flat dumbbell bench press
10x60
8x65
8x70
6x75

Incline dumbbell press
12x40
12x45
9x50

Hammer press
20x30
15x35
13x40

Dumbbell rows
10x70
10x80
8x90

Pullups
4xBW
4xBW
5xBW

Hammer strength pulldown
20x40
15x50
12x60

Cambered bar overhead extensions
12x70
12x80
10x80

Vbar tricep pushdown
15x47.5
12x52.5
12x57.5

Low cable overhead rope extension
14x32.5
12x32.5
15x27.5

Wide grip cambered bar curl
10x70
10x80
7x90

Pinwheel curls
12x25
10x30
8x35

Barbell bicep 21's
21x30
21x40
21x40

Well putting together a tracking spread sheet for Meadows Project X program and it fits perfectly for my work schedule. So I am trying to get the tracking sheet complete tomorrow and if so I will start it next Sunday while still on my blast. It looks like a good one. I may have to sub a couple of the exercises out but looks like a solid program. Until then I will continue with my modified PHAT.

 

[Btcowboy]

Legs and Shoulders

Squats
15x225
12x245
10x245

Leg press
20x360
16x450
10x540 drop 12x360

Leg extensions
15x185
12x205
10x205

SLDL kept it lighter and tried to work on good form
12x135
10x185
8x205

Lying leg curls
15x110
12x125
8x125

Seated leg curl
12x100
12x100
12x100

Standing calf raises
20x200
15x240
14x260 drop 9x220, drop 8x180, drop 8x160

Seated Smith machine shoulder press SS with plate front raises
15x90, 10x25
10x100, 10x25
8x110, 10x25

Side laterals
15x20
13x22.5
11x25 drop 8x15

Face pulls
12x50
12x60
12x65 drop 8x45

Smith machine shrugs behind back no rest
16x90
15x110
12x130

In and out in under 90 mins so keeping rest to a minimum again. I have Projext X spreadsheet ready to go for next Sunday. Will finish the last 3 PHAT hypertrophy days at home.

I have 5 weeks left on my blast and then to a long cruise/slow cut. Seem to be putting on a little fat now but nothing I am worried about.

Got a 12 hr road trip home tomorrow am. Dont remember what number pin tonight. Started Adex again yesterday nipples getting sensitive again. Think I will try .25 every 7 days as i crashed E every 3 days.

Excited to finish my blast on Project X and continue it into my cruise.

 

[Btcowboy]

Chest and Shoulder Hypertrophy

Bent over barbell rows
8x200
8x200
8x200
10x200 drop 10x135

Wide grip pulldown
12x121
12x126
10x143, drop 6x121

Seated cable row neutral grip
12x121
12x143
12x143

Dumbbell rows
12x65
12x70
10x70

Close grip pulldown
20x99
12x104
10x104, drop 8x88

Smith machine seated shoulder press
12x100
10x100
10x100

Upright row SS with DB front raises
12x70, 10x20
10x80, 10x20
12x70, 8x20

Side laterals
15x20
15x20
16x20

Rear raises
20x15
15x20
12x20

Face pulls
15x49.5
10x55
12x55 drop 8x44

Smith machine shrugs behind back
20x90 quick
12x90 3 sec hold at top
15x90 3 sec hold at top
20x90 quick

 

[Btcowboy]

Haha just noticed I said chest and shoulder yesterday when it was back and shoulder lol...

Anyways felt like spending a lot of time focused on chest only today.

Chest hypertrophy

Incline dumbbell bench press
10x45
10x50
10x60
5x65

Flat dumbbell bench press
10x50
10x60
10x70
7x75

Slight incline 2 dumbbell hex press
10x40
9x45
9x45 drop 8x35

High cable flies
20x15
20x20
12x25

Low cable flies
20x15
11x20 drop 9x15

Ladder push ups, 2 rounds 6 levels no rest between levels
10,10,10,10,8,8
8,8,6,6,6,6

Quick pec dec drop set
12x80 drop, 10x79 drop, 10x60 drop, 10x50

Chest and front delts blown up feels great. Tomorrow will be bicep and triceps only as well. May add calves in as well.

 

[Btcowboy]

Strictly arm hypertrophy today..... getting excited to start Proj X on Sunday..

Close grip bench press
12x85
12x105
10x135
8x135

Dumbbell overhead press
10x60
10x65
15x70 not sure where the extra energy came from lol

Tate press
20x30
15x35
12x40 drop, 10x25

Supinated straight bar press downs SS with pronated straight bar press downs
12x20, 20x25
12x25, 20x30
8x30, 12x40, 10x50

Tricep overhead rope extensions
20x30
15x35
15x40

Pinwheel curls
15x30
12x35
8x40 drop, 10x25

Seated curl drop sets, 3 rounds
Rnd 1, 5x40 drop, 4x30 drop, 8x20
Rnd 2, 5x35 drop, 10x20
Rnd 3, 8x25 drop, 6x20

Straight bar reverse curls
15x40
9x50
6x60 drop, 8x40

21’s top, bottom, full rom
21x30
21x40
21x40

 

[Btcowboy]

Day 1 of John Meadows Project X. Again I will not be posting up my warm up sets only my working sets. Also will be doing dumbbells for the most part on presses unless they are floor, pin, or close grip presses

I switched day 1 legs and day 2 chest around as I hate doing chest in Mondays.

Chest and Triceps

Hammer Press
8x60
8x70
8x70
8x70

Dumbell Incline press
6x60
6x65
6x70

Dumbbell Flat press
5x75
5x75
5x75
5x75
5x75

Close grip bench press
8x105
8x105
8x105
8x105
8x105

Rope push downs
10x50
10x55
10x60
9x70
10x65

Definitely not the volume of PHAT. Still looking forward to it. Up another 10lbs in the last month, total since May is 30lbs. 4 weeks left on my blast before my cruise.

 

[Btcowboy]

Second day of Meadows Proj X. Still working through finding the right weight so seem to be either getting some extra warm up sets or possibly having a bit lighter work set. Again not finding it a whole lot of volume as I have become used to with PHAT. Also unsure of some of his rep schemes if I am doing them right.

Legs

Lying leg curls
15x95
12x100
9x105
6x110

Speed Box squats 60 seconds rest
3x225
3x225
3x225
3x225
3x225
3x225
3z225
3x225

Leg press
8x500
8x500
8x500

Leg extensions 2 second flex at top
10x150
10x155
10x160

 

[Btcowboy]

Day 3 of Meadows Project X

Back

Meadows Row 120 sec rest, will be cutting rest time down each week
8x70
8x70
8x70
8x70

1 arm dumbbell rows
8x75
8x80
8x80
8x80

Dumbell pullovers first time ever doing these
12x40
12x45
12x50 heavier next time

Narrow grip chins, sucked this week but I am heavier since last time I did them.
Assisted
10xBW-25
6xBW-30
6xBW-30 hang for 30 seconds was supposed to be 60.

Dumbbell shrugs 2 second hold at top
12x90
12x90

Romanian deadlift
5x245
5x245
5x275
5x275
5x275

Hypertension 1 set to fail with weight drop weight to fail
20x25, 6
Haven't done these in a long time painful pump especially right after RDL.

I have 3-4 weeks left on my blast, wishing it didnt have to end. Oh well still gonna be running on a cruise dose when finished.

 

[Btcowboy]

Day 4 of Program X

Chest/Shoulder

Speed bench slow lower explode up but with dumbbell supposed to be 65% of max
5x60
5x60
5x60
5x60
5x60
5x60
5x60
10x60

Side laterals
8x30
8x30
8x30
8x30

Machine rear laterals
25x40
20x45
15x50
12x55
9x65

No rack to do cage press so did seated dumbbell press
10x35
8x40
6x45 and then a rack opened up and wanted to try cage press

Cage press supposed to do sets of 3 until I can only do a single.
10xbar(45)
3x95
3x115
1x125

Not sure my gyms racks are set up for cage presses but did them. Definitely not my favourite exercise.

 

[Btcowboy]

First week of Program X is done. I think I am really going to enjoy this program for the next few months anyway. It's a 12 week program may run it longer or try something new.

Bi's, Tri's, Abs, and Calves

Barbell curls
8x70
8x80
8x80
8x80
12x80

Single arm hammer curls, 8 full ROM then 8 bottom partials.
16x20
16x22.5
16x22.5
16x20

Ez bar reverse curls flex each rep
15x30
14x40
15x30
15x30

Rope pushdown flex at bottom
12x45
12x45
12x45
12x45
12x45
12x45

Lying tricep extension elbows up and stretch and lighter
20x50
20x50
20x50
20x50

Standing toe raise (calf raise) sets of 8 until cant do 8 reps.
8x290
8x290
8x300
8x300
8x300
8x300
8x310
8x310
7x320 drop 8x230

Rope crunch I screwed this up as I have not done before so started too light so I ended doing way too many and ended up cramping up hard and didnt finish abs l. Took 10 minutes for the abs to release lol.

 

[Btcowboy]

Start of week 2 Program X

Chest and Tris
Hammer press add 5lbs per side from previous wk
8x75
8x75
8x75
8x75

Incline dumbell press pyramid up until cant do 5
8x50
8x60
5x65
4x70
7x65
7x65

Flat dumbell press
5x75
5x80
3x80 struggled getting set
5x75
5x75

Close grip bench press 1 sec gold 6" above chest
7x135
7x135
6x135
6x135
6x135

Rope pushdown 60 sec test pyramid up
10x50
10x55
8x60
9x55
8x50 powered out on these

Did some ab work to make up for missed ab work last week

Not sure what was up everything seemed super heavy today. Tomorrow is another day

 

[Morefyah]

Start of week 2 Program X

Chest and Tris
Hammer press add 5lbs per side from previous wk
8x75
8x75
8x75
8x75

Incline dumbell press pyramid up until cant do 5
8x50
8x60
5x65
4x70
7x65
7x65

Flat dumbell press
5x75
5x80
3x80 struggled getting set
5x75
5x75

Close grip bench press 1 sec gold 6" above chest
7x135
7x135
6x135
6x135
6x135

Rope pushdown 60 sec test pyramid up
10x50
10x55
8x60
9x55
8x50 powered out on these

Did some ab work to make up for missed ab work last week

Not sure what was up everything seemed super heavy today. Tomorrow is another day

Finally had some time to catch up on your log. I was looking into program X as well. I’m excited to see how the rest of your log plays out. Great job so far!!
What’s ab work?