Btcowboy
Member
Thanks brother
MESO-Rx
Anabolic Steroids
Cowboys Log
- Thread starter Btcowboy
- Start date
Btcowboy
Member
Shoulder with additional chest
HS press warm up
Incline DB flies
12x35
12x40
12x45
12x50
10x50
Seated smith press
10x50
10x70
10x90
10x100
9x110
8x110
Upright row
15x40
10x60
10x70
10x80
10x80
Side lateral
12x25
12x30
12x30 sloppy
12x25
11x25
Bent over rear raises
12x25
12x30
12x30
11x30
12x25
DB front raises 1 set A AP
10x25
Face pulls
12x40
12x45
12x50
12x55
11x55
This one about an hour and 15 mins
HS press warm up
Incline DB flies
12x35
12x40
12x45
12x50
10x50
Seated smith press
10x50
10x70
10x90
10x100
9x110
8x110
Upright row
15x40
10x60
10x70
10x80
10x80
Side lateral
12x25
12x30
12x30 sloppy
12x25
11x25
Bent over rear raises
12x25
12x30
12x30
11x30
12x25
DB front raises 1 set A AP
10x25
Face pulls
12x40
12x45
12x50
12x55
11x55
This one about an hour and 15 mins
Sparkyp
Member
looking good man. happy your doing well. i'll check in with ya via pm
Btcowboy
Member
Thanks bro chat soon
Btcowboy
Member
Been a messed up couple of days. We had a nasty Pacific storm roll in on Thursday. Tons of trees blown over, powerpoles snapped and lines down everywhere. Just got power back an hour ago. Been about 3 days of no power, no heat, no water, so my training and nutrition the last few days have gone to in the shitter. Just happy to finally have power and heat.
Btcowboy
Member
Now that we have power I got to the gym.
Chest, Tricep, Traps, and Calves
Dumbbell flat press
10x65
10x70
8x75
8x75
Dumbbell incline press
10x55
8x60
7x65
6x65
2 dumbbell Hex press incline 1 set AMAP
15x35
Rope push down
12x44
12x49
12x55
12x60
12x66
10x71
Skull crushers
12x60
10x70
8x80
Lowcable overhead extensions
15x25
14x30
12x35
Body weight bench dips 30 seconds rest
20xBW
18xBW
15xBW
Smith machine shrugs
12x90
12x140
11x180 felt a burning in trap on the stretch so drop 25x90
Seated calf raise
20x90
15x135
12x180
9x180 drop 12x135
Chest, Tricep, Traps, and Calves
Dumbbell flat press
10x65
10x70
8x75
8x75
Dumbbell incline press
10x55
8x60
7x65
6x65
2 dumbbell Hex press incline 1 set AMAP
15x35
Rope push down
12x44
12x49
12x55
12x60
12x66
10x71
Skull crushers
12x60
10x70
8x80
Lowcable overhead extensions
15x25
14x30
12x35
Body weight bench dips 30 seconds rest
20xBW
18xBW
15xBW
Smith machine shrugs
12x90
12x140
11x180 felt a burning in trap on the stretch so drop 25x90
Seated calf raise
20x90
15x135
12x180
9x180 drop 12x135
Btcowboy
Member
Bicep, rear and side delts
Barbell curls
8x90
8x100
8x100
4x110
Concentration curls
10x20
10x25
10x30
7x35 drop 6x25
Pinwheel curls
12x25
12x30
10x35
7x40 drop 6x25
Reverse curls
15x40
14x50
11x50
15x40
Rear raised
15x20
12x25
12x30
12x30
10x35
20x24
Face pulls
20x35
15x40
20x45 drop 8x35
Upright rows superseted with side laterals
15x50, 4x25
10x60, 6x20
10x60, 10x15
10x60, 10x15
Barbell curls
8x90
8x100
8x100
4x110
Concentration curls
10x20
10x25
10x30
7x35 drop 6x25
Pinwheel curls
12x25
12x30
10x35
7x40 drop 6x25
Reverse curls
15x40
14x50
11x50
15x40
Rear raised
15x20
12x25
12x30
12x30
10x35
20x24
Face pulls
20x35
15x40
20x45 drop 8x35
Upright rows superseted with side laterals
15x50, 4x25
10x60, 6x20
10x60, 10x15
10x60, 10x15
Btcowboy
Member
Back, Traps, Calves
Wide grip pull down
8x165
8x187
8x209
8x214
6x214
Barbell row
12x135
12x185
10x205 bad grip
12x205
9x225
Close grip pull down
10x143
10x148
8x165
7x170 drop 10x110
Smith shrugs
15x90
12x140
12x160
12x160 drop 20x90
Seated calf raises 1 minute rest 3second hold AMAP
25x90
20x90
13x90
12x90
Wide grip pull down
8x165
8x187
8x209
8x214
6x214
Barbell row
12x135
12x185
10x205 bad grip
12x205
9x225
Close grip pull down
10x143
10x148
8x165
7x170 drop 10x110
Smith shrugs
15x90
12x140
12x160
12x160 drop 20x90
Seated calf raises 1 minute rest 3second hold AMAP
25x90
20x90
13x90
12x90
Btcowboy
Member
Fucking broke a couple teeth a few weeks back with no issues. Then last week they started hurting. Tried to get into a dentist last week, but the storm took out all power for 3 days and no dentists open. Was hoping to get in this week but they are all closed until next week but I fly to work on Sunday. Anyways called the after hours number and got some ibuprofen, Tylenol 3, and amoxicillin.
Still training through it though...
Shoulder with Supp chest.
2 dumbell incline hex press superseted with incline flies
8x30, 8x30
8x35, 8x35
8x40, 8x40
8x45, 8x45
8x45, 8x45
Seated Dumbell press
10x35
8x40
9x40
8x45
8x45
9x45
Upright row
10x60
10x70
10x80
9x90 10th was sloppy
8x90
Side laterals
12x20
10x25
8x30
10x25
16x15
Rear raises
15x20
12x25
10x30
10x30
10x30
Facepull
15x35
15x40
15x45
15x50
15x55
Still training through it though...
Shoulder with Supp chest.
2 dumbell incline hex press superseted with incline flies
8x30, 8x30
8x35, 8x35
8x40, 8x40
8x45, 8x45
8x45, 8x45
Seated Dumbell press
10x35
8x40
9x40
8x45
8x45
9x45
Upright row
10x60
10x70
10x80
9x90 10th was sloppy
8x90
Side laterals
12x20
10x25
8x30
10x25
16x15
Rear raises
15x20
12x25
10x30
10x30
10x30
Facepull
15x35
15x40
15x45
15x50
15x55
Btcowboy
Member
Bicep tricep
Barbell curls
8x70
8x80
8x90
9x100
Concentration curls
8x30
8x30
8x35
5x40
Pinwheel curls
12x30
10x35
10x40
7x45
Reverse curls
15x40
15x50
9x60
15x50
Vbar pushdown
15x45
15x55
15x60
15x65
12x70
Low cable overhead rope extensions
12x30
12x35
11x40
Barbell curls
8x70
8x80
8x90
9x100
Concentration curls
8x30
8x30
8x35
5x40
Pinwheel curls
12x30
10x35
10x40
7x45
Reverse curls
15x40
15x50
9x60
15x50
Vbar pushdown
15x45
15x55
15x60
15x65
12x70
Low cable overhead rope extensions
12x30
12x35
11x40
Btcowboy
Member
Sorry folks, haven't posted in a few days. Between catching a nasty ass cold, and a few abscessed teeth I have not lifted in 7 days. Due to Christmas and new years I only just got a dentist appointment tonight and that's just to see what's up then set repair plan in place. Sounds like I may get in for some work tomorrow hopefully. Hope to get back at lifting Friday or Saturday the latest. Fuck I hate not being in the gym
Btcowboy
Member
A couple extractions done, most recent last night. Next one to be extracted is Monday. This is totally messing with my gym time and my eating. Hoping not too big of a set back.
I am going to be in gym tomorrow for chest and triceps. Monday obvious no go but should be back on track after that.
I am going to be in gym tomorrow for chest and triceps. Monday obvious no go but should be back on track after that.
Btcowboy
Member
Finally was able to get in the gym tonight. Definately notice strength decrease missing the last weeks worth of gym time
Chest, Triceps, Traps, Calves
Dumbell flat press
10x60
10x65
9x70
7x70
Dumbell incline press
10x45
8x50
8x50
7x50
Vbar pushdown worked up the stack until could not get 12 and counted last 6
12x47.5
12x52.5
12x57.5
12x62.5
12x67.5
9x72.5
Bench dips 3 sets AMAP
20xBW
18xBW
15xBW
Shrugs smith machine
12x90
12x140
12x140
10x160
Standing calf raises
12x250
12x290
10x330
10x310
Felt really good to be back at it. Strength decrease but I kind of expected that. However wont be at the gym next 2 days as more dental work including another extraction tomorrow. Not sure why my teeth are so fucking bad. Anyways plan to be back at it Wednesday and then full steam ahead from there.
Chest, Triceps, Traps, Calves
Dumbell flat press
10x60
10x65
9x70
7x70
Dumbell incline press
10x45
8x50
8x50
7x50
Vbar pushdown worked up the stack until could not get 12 and counted last 6
12x47.5
12x52.5
12x57.5
12x62.5
12x67.5
9x72.5
Bench dips 3 sets AMAP
20xBW
18xBW
15xBW
Shrugs smith machine
12x90
12x140
12x140
10x160
Standing calf raises
12x250
12x290
10x330
10x310
Felt really good to be back at it. Strength decrease but I kind of expected that. However wont be at the gym next 2 days as more dental work including another extraction tomorrow. Not sure why my teeth are so fucking bad. Anyways plan to be back at it Wednesday and then full steam ahead from there.
Btcowboy
Member
Getting back at it finally. Still in a lot of pain, teeth issues suck. Not all done but done for now.
Back, Traps, Calves
Barbell row
8x185
8x205
8x205
8x225
8x225
Wide grip pulldown
12x140
10x160
8x180
8x180
7x190
Seated cable row close neutral grip
10x120
10x140
10x160
8x160
Smith machine shrugs
12x90
12x140
12x140
15x120
Standing calf raises
12x250
12x270
12x290
12x310
10x330
A mentioned my teeth set me back couple weeks. Seem to have lost some strength and seems like a little size, but will get it back over the next couple weeks.
Back, Traps, Calves
Barbell row
8x185
8x205
8x205
8x225
8x225
Wide grip pulldown
12x140
10x160
8x180
8x180
7x190
Seated cable row close neutral grip
10x120
10x140
10x160
8x160
Smith machine shrugs
12x90
12x140
12x140
15x120
Standing calf raises
12x250
12x270
12x290
12x310
10x330
A mentioned my teeth set me back couple weeks. Seem to have lost some strength and seems like a little size, but will get it back over the next couple weeks.
Btcowboy
Member
Shoulders and Sup chest
Incline HS press
10x100
10x120
9x140
6x150
Upright row
10x60
10x70
10x80
8x90
8x90
Side laterals
12x20
12x22.5
10x25
8x30
7x30
Rear laterals
12x22.5
12x25
12x30
9x35
9x35
Facepulls
12x40
12x50
12x60
12x65 sloppy last couple
7x70 drop 10x50
HS shoulder press
20x80
15x100
9x120
7x140
Incline HS press
10x100
10x120
9x140
6x150
Upright row
10x60
10x70
10x80
8x90
8x90
Side laterals
12x20
12x22.5
10x25
8x30
7x30
Rear laterals
12x22.5
12x25
12x30
9x35
9x35
Facepulls
12x40
12x50
12x60
12x65 sloppy last couple
7x70 drop 10x50
HS shoulder press
20x80
15x100
9x120
7x140
Btcowboy
Member
Bicep tricep traps and calves
Barbell curl
8x70
8x80
8x90
5x100 drop 7x70
Concentration curls
10x20
10x22.5
10x25
7x35 drop 4x20
Pinwheel curls
12x25
12x30
10x35
9x40 drop 4x30
Reverse curls
15x30
11x50
9x50
6x60 drop 6x30
Vbar pushdown
15x57.5
15x62.5
15x67.5
13x72.5
10x77.5
Slight incline skull crushers
15x60
15x60
15x60
Smith shrugs 3 second hold 60 second rest
15x90
13x90
12x90
10x90
Seated calf raises 3 second hold 60 seconds rest
15x90
15x135
12x135
10x135 drop 9x90
Felt like doing drop sets on most of the last sets today.
Barbell curl
8x70
8x80
8x90
5x100 drop 7x70
Concentration curls
10x20
10x22.5
10x25
7x35 drop 4x20
Pinwheel curls
12x25
12x30
10x35
9x40 drop 4x30
Reverse curls
15x30
11x50
9x50
6x60 drop 6x30
Vbar pushdown
15x57.5
15x62.5
15x67.5
13x72.5
10x77.5
Slight incline skull crushers
15x60
15x60
15x60
Smith shrugs 3 second hold 60 second rest
15x90
13x90
12x90
10x90
Seated calf raises 3 second hold 60 seconds rest
15x90
15x135
12x135
10x135 drop 9x90
Felt like doing drop sets on most of the last sets today.
Btcowboy
Member
Chest Tricep Calves and Medial delts
Dumbell flat press
10x60
10x65
9x70
8x75
2 dumbell incline hex press SS incline flies
10x35, 8x35
10x40, 5x40
8x40, 3x40
7x45
Vbar pushdown
12x52.5
12x62.5
12x67.5
12x72.5
11x77.5
8x82.5
BW bench dips 3 sets AMAP
25
20
16
To save time superseted standing calf raises
and Smith shrugs
12x310, 20x90
12x320, 15x110
12x320, 12x110
11x320, 12x110
Straight arm lateral raises. Seen these suggested in another thread and wanted to try them
15x10
11x15
10x12.5
These are freaking tough lol, leave your ego at the door.
So for the last 9 or 10 months I have done alot of extra rear delt work and it looks like it has paid off some. However now I am seeing a need to back off the rear delts and start doing some additional medial delt work which is my plan moving forward.
Dumbell flat press
10x60
10x65
9x70
8x75
2 dumbell incline hex press SS incline flies
10x35, 8x35
10x40, 5x40
8x40, 3x40
7x45
Vbar pushdown
12x52.5
12x62.5
12x67.5
12x72.5
11x77.5
8x82.5
BW bench dips 3 sets AMAP
25
20
16
To save time superseted standing calf raises
and Smith shrugs
12x310, 20x90
12x320, 15x110
12x320, 12x110
11x320, 12x110
Straight arm lateral raises. Seen these suggested in another thread and wanted to try them
15x10
11x15
10x12.5
These are freaking tough lol, leave your ego at the door.
So for the last 9 or 10 months I have done alot of extra rear delt work and it looks like it has paid off some. However now I am seeing a need to back off the rear delts and start doing some additional medial delt work which is my plan moving forward.
Btcowboy
Member
Legs
First leg day in over a month
Squats Smith machine no racks open
8x180
8x230
8x250
8x270
Leg press mixed stance
12x360 narrow
12x450 wide
12x540 narrow
12x540 wide
Leg extensions
15x100
15x115
15x120
10x125
Lying leg curls
15x95
15x110
11x120
10x125
Seated leg curl 30 seconds rest
15x100
15x90
15x80
15x70
Kind of a weak ass leg day but it is what it is. Suppose not too bad being first leg day in over a month
First leg day in over a month
Squats Smith machine no racks open
8x180
8x230
8x250
8x270
Leg press mixed stance
12x360 narrow
12x450 wide
12x540 narrow
12x540 wide
Leg extensions
15x100
15x115
15x120
10x125
Lying leg curls
15x95
15x110
11x120
10x125
Seated leg curl 30 seconds rest
15x100
15x90
15x80
15x70
Kind of a weak ass leg day but it is what it is. Suppose not too bad being first leg day in over a month
Btcowboy
Member
Program modified just a little this week due to work travel but hitting everything this week regardless.
Back and shoulder
Neutral grip pulldowns start heavy
7x200 lost grip
8x200 using straps
6x200
8x180
12x150
Dumbell row
8x60
8x70
8x80
8x90
10x100 will add reps or a set next week
Single arm crucifix raise
12x7.5
10x12.5
12x7.5
12x7.5 these ware tougher than I thought.
Single arm straight arm laterals
15x20 SS front raise 15x10
12x10 SS bent over rear swing 20x10
10x10 drop 12x5
Hammer strength shoulder press
15x100
12x120
8x140
7x140 drop 12x80
Back and shoulder
Neutral grip pulldowns start heavy
7x200 lost grip
8x200 using straps
6x200
8x180
12x150
Dumbell row
8x60
8x70
8x80
8x90
10x100 will add reps or a set next week
Single arm crucifix raise
12x7.5
10x12.5
12x7.5
12x7.5 these ware tougher than I thought.
Single arm straight arm laterals
15x20 SS front raise 15x10
12x10 SS bent over rear swing 20x10
10x10 drop 12x5
Hammer strength shoulder press
15x100
12x120
8x140
7x140 drop 12x80
Btcowboy
Member
Biceps, Triceps
Barbell Curl
10x70
8x90
8x100
2x110 drop 4x90
Concentration curls
15x20
10x25
8x30
10x30 drop 8x15
Pinwheel curls 1 min rest
10x40
10x35
10x30
12x25 drop 12x20 drop 8x15
Reverse curls
15x40
12x50
11x50
12x50
Tate Press
15x30
15x35
12x40
10x40
Rope pushdown
15x37.5
15x47.5
12x52.5
9x57.5 drop 8x47.5 drop 8x37.5
Barbell Curl
10x70
8x90
8x100
2x110 drop 4x90
Concentration curls
15x20
10x25
8x30
10x30 drop 8x15
Pinwheel curls 1 min rest
10x40
10x35
10x30
12x25 drop 12x20 drop 8x15
Reverse curls
15x40
12x50
11x50
12x50
Tate Press
15x30
15x35
12x40
10x40
Rope pushdown
15x37.5
15x47.5
12x52.5
9x57.5 drop 8x47.5 drop 8x37.5
