Cowboys Log

[Btcowboy]

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?

Awesome thanks for the feedback.

Program X so far is less volume but definately different than PHAT, so I am enjoying it. I did well on PHAT and will use it again. I am not able to do most of the band work on PX so have made some subs. I think I want to try one of his hypertrophy programs next and I think Gamma Bomb may be the one.

Ab work? Well I over did rope crunches, too light and cramped up lol, so did leg raises yesterday to catch up

 

[Btcowboy]

Program X Legs week 2

1 leg kneeling curl, lying leg machine taken
15x60
12x70
9x80
6x90

Speed squats no box available so went heavier and only 60 seconds rest
3x285
3x285
3x285
3x285
3x285
3x285
3x285
3x285

Leg press sets of 8 until tough 8 then do 3x8
8x360
8x450
8x540
8x590
8x590
8x590

Leg extensions 2 second flex at top
15x160
15x165
11x165

Rest day tomorrow and fly home as well tomorrow.

I am definitely going to start cutting calories next week. Starting to get a too much fat for my liking. Slow cuts in cals for rest of blast 2.5 to 3 weeks then transition to cruise and cut.

 

[Btcowboy]

Program X week 2 Back

Meadows row shortened rest times weight the same 90 sec rest this week
8x70
8x70
8x70
8x70
8x70

1 arm Dumbbell rows. This gym only goes to 75 so added some reps
10x75
10x75
10x75
10x75

Dumbell pullover
12x55
12x60
12x65

Narrow grip chins assisted last set then a 6 sec hang
11, 7, 5 and hang for 60 seconds

Dumbbell shrugs they only go to 75 so did Smith machine shrugs instead with a 2 second hold at top
12x180
12x180

Romanian deads
5x295
5x315
5x315
5x315
5x315

Hyperextension
16x35 drop BWx10

 

[Btcowboy]

Week 2 Prog X Speed bench and Shoulders

Speed bench, supposed to be 65% of max and no increases in weight but I had to increase lol.
5x65
5x70
5x70
5x70
5x70
5x70
5x70
5x70

Side laterals add an extra rep from last week
9x30
9x35
9x35 sloppy
10x30
Added in a few front raises in for fun.

Machine rear laterals add 10 lbs from last week
25x50
20x55
15x60
12x65
9x70

Supposed to do cage press but this gym has no racks. Did seated smith machine press working up.
10x90
5x110
5x120
3x130
3x140 drop 4x130

 

[Btcowboy]

End of week 2 Program X

Barbell curls sets of 8 to warm up the 5 more last one to fail.
8x80
8x90
8x90
8x90
8x90

Single arm hammer curls. 8 full ROM then 8 partials bottom
16x25
16x25
16x25
16x25

EZ bar reverse curls flex each rep
15x30
15x30
15x30
15x30

Rope push downs, lots of warm up flex at bottom
12x45
10x50
12x45
12x45
12x45
12x45

Lying tricep extension stretch hold
19x60
17x60
20x50
20x50

Standing calf raises no machine so did toe presses on the leg press machine
10x360
10x450
10x540
10x590 drop 8x540 drop 8x450 drop 8x360 drop 12x270

Seated crunch machine AMAP

Lying leg raises AMAP

1 more week to go on the first block. Tomorrow is a rest day then fly back to work on Sunday and start week 2 Program X

 

[Btcowboy]

Back where I work and just pinned quad.This time alot of blood but none when aspirating.
As soon as done pinning though there is a large lump, I assume it's pretty much gone subq? Anything to worry about? I have been pinning quads for months now and never had this happen, wonder how this time it went the way it did. @FourOneDeuxFitt

 

[FourOneDeuxFitt]

Honestly I pin quads very frequently. There’s been point in time where I’ve pulled out and noticed that a it bleeds a lot more than usual. I think it’s just from nicking a vein. The swelling is probabaly a direct result from that as well. When your in the muscle your in the muscle you know what I mean I just can’t picture all the oil coming out and going subq. I think your fine. Every once in awhile I’ll pin my quad and get some extra soreness for a few days and I can also tell the area is a bit swollen as well this literally just happened last week so it’s funny you brought this up. But as of right now it’s back to normal like nothing happened. Just remember we putting a foreign substance directly into our muscle. Our body’s first reaction is to fight and get it out. As a direct result swelling. A result from that is pain. Over time our body’s adapt and those two things minimize but every once in awhile we nick a vein or go too quick or jerk around a bit and become a bit more sensitize after the fact from being a bit less careful.

I wouldn’t worry.

 

[Btcowboy]

Honestly I pin quads very frequently. There’s been point in time where I’ve pulled out and noticed that a it bleeds a lot more than usual. I think it’s just from nicking a vein. The swelling is probabaly a direct result from that as well. When your in the muscle your in the muscle you know what I mean I just can’t picture all the oil coming out and going subq. I think your fine. Every once in awhile I’ll pin my quad and get some extra soreness for a few days and I can also tell the area is a bit swollen as well this literally just happened last week so it’s funny you brought this up. But as of right now it’s back to normal like nothing happened. Just remember we putting a foreign substance directly into our muscle. Our body’s first reaction is to fight and get it out. As a direct result swelling. A result from that is pain. Over time our body’s adapt and those two things minimize but every once in awhile we nick a vein or go too quick or jerk around a bit and become a bit more sensitize after the fact from being a bit less careful.

I wouldn’t worry.

Great thanks for the info, just a first for me.

 

[FourOneDeuxFitt]

Great thanks for the info, just a first for me.

Yeah no worries. Just take your time. Sometimes to a certain degree things like that are inevitable.

 

[Btcowboy]

Looks like you were right @FourOneDeuxFitt, the lump subsided and a bruise appeared.

Week 3 Program X Chest/Triceps

Hammer press
8x80
8x80
8x80
8x80

Incline dumbell press
6x50
6x60
4x70
4x70
3x75 was tough to get set up

Flat dumbell press
3x80 rough setting up
4x80
4x80
6x80 got a burst of strength
6x80 and again lol

Close grip bench, all bench press spots full so superset skull crushers with close grip press with cambered var
8x70, 8x70
8x80, 8x80
8x80, 8x80
8x80, 8x80
8x80, 8x80

Rope pushdown 45 second rest
10x52.5
10x52.5
10x52.5
10x52.5
10x52.5

 

[Btcowboy]

Weigh in yesterday and am down about 2lbs in 2 weeks. Most measurements stayed the same but lost a couple inches on chest. I am eating 3700 cals currently and have 2 weeks left on my blast. I am thinking just eat a little more for the next couple weeks and push through the blast then a slow cut after on cruise.

 

[Btcowboy]

Week 3 Program X Legs

Lying leg curls
15x105
12x110
9x115
6x120

Speed box squats 60 seconds rest
3x225
3x245
3x265
3x265
3x265
3x265
3x265
3x265

Leg press work up to tough 8 and do 2 more sets
8x360
8x450
8x540
8x610
8x610
8x610

Leg extensions 2 second flex at top
20x155
14x155
15x135
I was done legs shaking and burning even though weight was down reps were up. Love it

 

[Btcowboy]

Back Program X week 3

Meadows row 60 seconds rest
8x70
8x70
8x70
8x70

1 arm dumbbell row
8x90
8x100
8x100
8x100
What sucks is 100 is max at the gym in the town I work in and 75 is the max the town I live. So I guess I may have to switch up to barbell rows?

Dumbbell pullovers
12x60
12x65
11x70

Supposed to do close grip chins but everything full, you would think it was Jan 1st lol. So I did supinated grip close grip pulldown
20x120
10x140
10x140
Went to 200 for hang got 45 seconds

Dumbbell shrugs 2 second hold at top
16x90
14x90

No where to do RDLs so skipped

Hyperextension
15x35
15x35
15x35 drop 7xBW

 

[FourOneDeuxFitt]

Back Program X week 3

Meadows row 60 seconds rest
8x70
8x70
8x70
8x70

1 arm dumbbell row
8x90
8x100
8x100
8x100
What sucks is 100 is max at the gym in the town I work in and 75 is the max the town I live. So I guess I may have to switch up to barbell rows?

Dumbbell pullovers
12x60
12x65
11x70

Supposed to do close grip chins but everything full, you would think it was Jan 1st lol. So I did supinated grip close grip pulldown
20x120
10x140
10x140
Went to 200 for hang got 45 seconds

Dumbbell shrugs 2 second hold at top
16x90
14x90

No where to do RDLs so skipped

Hyperextension
15x35
15x35
15x35 drop 7xBW

For your Dumbbell Rows I’m sure both gyms have an adjustable cable machine. Weight should go above 100 on that if you set it to the ground with a single handle could work for awhile. Also just using the seated cable machine with a single handle. Angle is a bit different but maybe prop a Dumbbell up on the seat and give you closer to the right angle ?? Just a couple ideas.

 

[Btcowboy]

Week 3 Program X speed bench and shoulders

Speed bench this one confused me the last 3 weeks so I did what I felt was better. It was supposed to be 65% of max for 8 by 3 and not increase weight. I found light and wanted a few more reps. So I did increase weight and reps.
Speed flat dumbell press
5x70
5x75
5x75
6x75
5x80
5x80
5x80
5x80

Side laterals
11x30
11x35
11x35
11x35 drop 6x30 drop 6x20

Machine rear laterals
25x55
20x60
15x65
12x70
10x75

Cage press which I dont like and there wasn't a rack open anyways. So did seated smith presses
5x90
5x110
4x130
4x140
3x150

Tomorrow is the last workout of the first block of program X. Sunday will be the start of the 2nd 3 week lock.

 

[Btcowboy]

Week 3 Program X done. Liking it so far, just wish I could follow it to a T but cant si making it work.

Barbell curls
8x90
8x90
8x90
8x90
8x90

Single arm hammer curls 8 full rom, 8 bottom partials
16x22.5
16x25
16x30
12x30

Ez var reverse curls
15x30
15x30
15x30
15x30 drop 6x20

Rope pushdown
12x40
11x45
12x50
12x55
12x60
11x60

Lying tricep extension high reps
20x50
20x50
20x50
20x50

Calf raises 30-45 seconds rest
8x230
8x250
8x270
8x290
8x310
8x330
8x340
6x350 drop 6x210

Abs
Seated crunch machine AMAP
Lying leg raises AMAP

 

[Btcowboy]

First day of week 4 Program X which is the start of a new block.

Hammer press 60 seconds rest
4x80
4x85
4x85
4x85
4x85
4x85
4x90
4x90

Dumbbell flat press
6x70
6x75
6x80

Floor press due to being alone used safety bars on rack which left me about an inch short of having elbows touch the floor. Could call these floor pin press..... Rest Pause sets
3x135
3x155
3x175
Found these hard in the shoulders

Rope pushdown 90 seconds rest
12x47.5
12x47.5
12x52.5
12x52.5
12x52.5

Close grip push ups as many as possible in 90 seconds... I got 38

Skull crushers elbows flared out and touch nose
10x50
10x60
10x70
10x70

 

[Btcowboy]

Program X week 4 legs

Meadows loves killer leg workouts lol...... I ran out of time so never made it all the way through but I was cooked get to g through what I did. I think starting with leg press took a lot out before squats only due to know rack or Smith open when I got there.

Lying leg curls
10x110
10x115
10x120
10x110 full rom then 5 partials to finish

Leg press
10x360
10x450
10x540
10x630
10x630
10x630

Speed Squats 4 of 6 then a heavier triple for 4 sets with 60 seconds rest
6x275
6x275
6x275
6x275
3x315
3x315
3x315
3x315

Kettle ball single leg lunges I have never done these before
10x65
10x65
10x65
10x65
Had a bit of trouble with balance.

Supposed to do SLDL but ran out of time and no racks open or anywhere else to do them

 

[Btcowboy]

So feeling like shit after last nights leg workout. Got home felt light headed, just a general sense of not myself. This morning got up fine but as the day went on started feeling the same way again and still feeling out of sorts tonight, kinda foggy I would describe it. Not sure if I need a break and let CNS recover or my RBC too high or what but not feeling great. I am booked in for a blood donation next Tuesday. Been drinking lots of water and took a low dose aspirin today as well.

Took my last pin of my blast tonight that one got close to a nerve lol.. Start my cruise now and will slowly transition into cut of the next few weeks slowly dropping calories. I am over 4000 this week and will work down from there.

 

[Btcowboy]

So as mentioned blast was over Tuesday. Should be starting my cruise. I have questions mostly due to not being able to get bloods yet. I donate on Tuesday next week if they dont defer me due to high H. I am not sure if I want to cruise 200/wk pr 100/wk, or do I want to pct off. I thinking depending on if I can donate Tuesday or not would be a huge factor in the decision.

Anyways still bulking until next week then plan to slowly lower my cals over the next month to a month and a half.

Was feeling like shit yesterday so skipped back day and will make it up on Sunday. Tonight was Speed bench and shoulders

Dont understand speed bench as its low.reps.and lighter weight. However I do what I can.

Speed dumbell bench
5x75
5x80
4x85
4x85
4x85
3x85
7x70

Bent over rear laterals 90 seconds rest
15x20
15x22.5
15x25
15x25

Face pulls 90 seconds rest
15x42.5
15x47.5
15x52.5
15x52.5

High incline smith press 1 set AMAP
22x70

Though in some Smith machine shrugs
15x90
10x140
8x160
15x90