Cowboys Log

[Btcowboy]

Legs

Squats
5x315
5x315
5x315
5x315
20x225 what was I thinking, thought i was gonna pass out on 18 lol

Leg press
15x450
15x540
10x630

Leg extensions
10x345
8x325
8x285
15x205

Lying leg curls
15x115
12x120
12x120

Seated leg curls
15x80
15x100
15x120
15x140

Standing calf raises 60 seconds rest
10x230
10x250
10x270
10x290
10x310
10x330
10x350

That 20 rep squat set was a killer lol

 

[Btcowboy]

Back

Bent over barbell row
8x185
8x205
8x225
8x225

1 set of 225 deadlifts waiting for pulldown to open up 8x225

Wide grip pulldown
12x143
12x148
9x148 drop 6x121

Dumbell row
12x70
12x75
12x75

Supinated close grip pulldown 2 sets then 2 sets probated close grip pulldown
15x110
12x126
10x121
15x110

Neutral grip seated row
15x121
12x126
12x126 drop 10x100

Hyperextension
12x45
12x45

 

[Btcowboy]

Chest shoulders

Flat dumbell bench
10x65
8x70
8x70
6x70

Moderate incline 2 dumbell hex press
10x40
8x45
8x45

Bent over rear lateral superseted with front raises
15x25, 10x25
15x30, 6x30
15x35, 6x35
8x40

Facepulls superseted with upright rows
15x44, 8x70
15x49, 8x70
15x55
15x55

High incline press smith machine
12x50
20x70
12x90
10x90

Smith Shrugs
20x90
20x140
14x160 drop 16x90

Side lateral finisher
6x40 drop 6x35 drop 5x30 drop 5x25 drop 6x20

 

[Btcowboy]

Bis Tris and Calves

Barbell curls
8x70
8x80
8x90
8x100
6x100 drop 10x60

1 arm dumbell curls palms up entire ROM
8x25
8x30
8x35
7x40

Pinwheel curls
15x25
10x30
10x35 drop 9x20

Easy bar reverse curls
15x30
15x40
7x60 drop 6x50
10x50

Rope pushdown
12x40
12x45
12x50
12x55
11x60
10x65

Bench dips
30xBW
25xBW
25xBW

Calf press
20x360
20x450
16x500
16x500

Seated calf raise 3 second hold
15x90
10x135
8x135
16x90

 

[Btcowboy]

Chest and tris

HS press
8x70
8x80
8x90

Flat dumbell press
8x60
5x70
5x75
5x80
5x85

Incline dumbell press
8x60
5x65
3x70

Flat and Incline 2 dumbell hex press 1 set each AMAP

Flat 18x40
Incline 13x35

Rope pushdown 90 second rest
8x57.5
8x62.5
8x67.5
8x67.5
6x72.5 drop 12x57.5

Skull crushers flared elbows
19x60
18x60
1 set BW bench dips 25xBW

 

[Btcowboy]

Quick update,

Had issues logging in yesterday but seems to be fixed now.

Was supposed to be legs yesterday but had a shouting match with a coworker before leaving site. If it wouldnt have cost me my job I would have beat the crap out of him. So I held back and as result was vibrating and quite wound up and skipped workout.

Weigh in last Sunday down 2.4lbs

 

[Btcowboy]

Cruise seems to be going well. Down 2.4lbs in first 2 weeks of cruise and cut.

Back
Wide Grip Pulldowns
8x160
8x180
8x190
8x200

1 arm Barbell row
8x90
8x100
8x100
8x100

Chest supported row
8x90
8x100
8x100

Close neutral grip seated row
8x180
6x200
6x210

Close neutral grip pulldowns
8x140
11x120
15x100

Smith machine shrugs do front shrugs immediately followed by rear shrugs
Fr 12x90, Bk 12x90
Fr 10x110, Bk 12x110
Fr 10x130, Bk 10x130

 

[Btcowboy]

Chest and Shoulder

Flat HS press 1 minute rest
10x110
10x130
10x150
5x170

Smith high incline press
12x90
10x110
8x130
6x140

Smith upright rows 1 min rest
12x50
10x70
8x80

Bent over rear laterals 90 seconds rest
15x25
15x30
15x30
12x30

Side laterals superseted with front raises
12x20, 10x20
10x25, 8x25
10x30, 6x30 Drop Side only 12x20

Face pulls
Run stack up non stop until cant do 12
12x32.5, 12x37.5, 12x42.5, 8x47.5
Rest
Drop sets
15x47.5, 10x42.5, 10x37.5, 10x32.5

 

[Btcowboy]

Bi's and Tri's

Cambered bar curls close grip
8x80
8x90
8x100
8x100
6x100

Hammer curls
10x30
10x35
8x40
10x35

Cambered bar preacher curls mixed grips
Slow lower and 45 seconds rest
8x70
8x70
8x70
6x70

Dumbell palm up 21's top, full, bottom
21x20
19x20 failed last 2 bottom
21x15

Vbar pushdown
8x60
8x70
8x85
8x90
7x90
8x75

Bench dips 60 seconds rest
20xBW
20xBW
20xBW

Standing calf raises 60 second test
20x250
15x290
12x330
9x390

Seated calf raises 60 seconds rest
15x90
13x135
8x160
8x160

Funny, been noticing strength coming up some this week even though cut in calories and on cruise dose.

 

[Btcowboy]

I am following @FourOneDeuxFitt and his cycle log as well as his thread on training plan layout and have been looking at laying out my own plan after running PHAT and Program X for some time now. I have been reading Dr Mike Israetel's Hypertrophy training guide and watching his YouTube videos and trying to layout my program keeping my plan in my MAV and under my MRV. This in itself is a task as I tend to load my program close to or above MRV.

This all said looking for feedback and comments on what I have put together this far. @showstoppa @FourOneDeuxFitt and others.

Keep in mind due to work and travel for such I use Tuesdays and Saturdays as off days every week. These all fall with in the bottom end of MAV and allow me to progress up on my sets over 4-6 weeks to my MRV. Then a deload of 4 weeks working on strength with less volume.

Sunday chest tri calf traps
DB flat press 4x8-10
DB incline press 4x8-10
Vbar pushdown 6x12
Bench dips 3xAMAP
Standing calf raise 4x12
Shrugs 4x12

Monday legs shoulder
Squat 4x8-10
Leg press 4x12
Leg extensions 4x15
SLDL 4x8
Lying leg curl 4x12
Seated curls 4x15
Reverse pec dec 6x12
Side laterals 6x12

Tuesday off

Wednesday back trap calf
BB row 5x8
Wide grip pulldowns 5x12
DB row 4x10
Shrugs 4x12
Seated calf raise 4x12

Thursday chest shoulder
Incline fly 4x12
Smith press 6x10
Upright row 5x10
Side lateral 5x12
Rear raise 5x12
Face pull 5x12

Friday Bi tri trap calf
BB curl 4x8
Concentration curls 4x10
Pinwheel curls 4x12
Reverse curls 4x15
Vbar pushdown 5x15
OH extensions 3x15
Shrugs 4x12
Standing calf raise 4x12

Looking forward to hearing your thoughts. I am thinking of starting it tonight after work to see how it goes.

 

[Btcowboy]

Giving my own program a try as listed above.

Chest Tricep Traps and Calves

Incline HS for warm up

Dumbell Flat Press
8x70
8x75
7x80
8x80

Dumbell incline press
8x55
8x60
6x65
7x65

Vbar pushdown
12x60
12x70
10x85
12x75
11x75

Bench dips
23xBW
23xBW
20xBW

Smith trap shrugs
12x90
12x110
12x140
12x150

Standing calf raises
12x270
12x290
12x210
12x310

About an hour and 10 minutes.

 

[Btcowboy]

Legs Side and rear delts

Squats
8x275
8x315
6x335
8x315

Leg press
12x450
12x540
12x590
12x600

Leg extensions
15x160
12x165
12x160
13x145

Knealing single leg curl was supposed to be sldl but no where open to do them
8x90
8x100
8x110
8x115

Seated leg curls
15x115
15x120
14x120
20x105

Reverse pec Dec 1 minute rest
12x100
12x105
12x110
8x115
8x105
12x90

Side laterals
12x20
12x22.5
12x25
7x30
12x25
12x25 drop 6x15

This one took an hour and a half and had to skip an exercise due to it being in use. May have to modify something. I am gonna run as is this week and get my times and see where I need to make adjustments.

 

[Btcowboy]

Back Traps and Calves

This one about an hour and 10 mins

8x185
8x205
8x225
8x225
8x245

Wide grip pull downs
8x209
10x192
10x187
10x170
10x165 drop 5x143

Dumbbell row
10x70
10x75
10x75
10x75

Smith shrugs
12x90
12x140
12x160
12x180

Seated calf raises
12x90
12x135
12x180
12x180

 

[FourOneDeuxFitt]

Keep up the good work man !

 

[Btcowboy]

Keep up the good work man !

Thanks, this is my design. Thought I would start it early and work out the bugs and get it to flow nice. Gotta tweak leg day so far, see what the next two days are like

 

[FCKY11c]

Just read through everything and you’ve been killing it!!! Keep up the awesome work.

 

[FourOneDeuxFitt]

Thanks, this is my design. Thought I would start it early and work out the bugs and get it to flow nice. Gotta tweak leg day so far, see what the next two days are like

What are you looking to do with leg day??? Maybe I can help?

 

[Btcowboy]

What are you looking to do with leg day??? Maybe I can help?

I am not 100% sure right now. I think it may be a bit much in some aspects. I like my work outs to be around 1hr to 1hr and 15 minutes. That one was over an hour and a half and I skipped SLDL due to everything being used. So had I done then would have added another 15 to 20 mins. I know the delt exercises I have in contribute to the time and that maybe all i need to change is move them to a different day. I am just trying to work with my travel days for work as days off and keeping my weekly MAV in check.

However always welcome some advice and pointers.

 

[FourOneDeuxFitt]

I am not 100% sure right now. I think it may be a bit much in some aspects. I like my work outs to be around 1hr to 1hr and 15 minutes. That one was over an hour and a half and I skipped SLDL due to everything being used. So had I done then would have added another 15 to 20 mins. I know the delt exercises I have in contribute to the time and that maybe all i need to change is move them to a different day. I am just trying to work with my travel days for work as days off and keeping my weekly MAV in check.

However always welcome some advice and pointers.

Yeah the delt exercises definitely add a good bit of time. But if you wanna keep it like that maybe just pick one compound and one accessory each for quads and hams and just hammer those 4 exercises out ? Pyramid up to failure for a set number of reps taking small jumps and just smoke them

 

[Btcowboy]

Yeah the delt exercises definitely add a good bit of time. But if you wanna keep it like that maybe just pick one compound and one accessory each for quads and hams and just hammer those 4 exercises out ? Pyramid up to failure for a set number of reps taking small jumps and just smoke them

Definitely try that out on Next Leg day