Cowboys Log

[Btcowboy]

Chest tricep traps calves and some shoulder

Flat dumbell press
10x60
10x70
10x75
6x80

Incline dumbell press
10x45
10x50
10x55
7x60

Vbar pushdown
12x50
12x60
12x65
12x70
12x75
10x80

Overhead cable extensions
15x40
11x45 drop 6x35 drop 8x25

Shrugs smith machine
15x90
15x110
15x120
14x130

Machine lateral raise
20x50
15x65
12x70 drop 20x45

Face pulls
15x40
15x50
12x60
13x60

Standing calf raises
20x230
16x250
15x270
11x290
11x310

 

[Btcowboy]

Quick update on slow cut on cruise

Down 6.2 lbs since mid November even with a slight gain over Christmas. Need to get measurements will do tonight.

Happy with 6lbs in 9 weeks or so. Just started limiting carbs this week to pre and post work out and see how that goes.

 

[Btcowboy]

Quads and Hams

Squats
8x225
8x275
8x295
8x315

Leg press
12x450
12x540
10x590
8x630

Leg extensions
15x100
15x110
13x115
12x115

Standing 1 leg curl
15x60
12x80
8x90
8x100

SLDL
8x135
8x185
8x205
8x225
Knees were pretty shakey on these tonight so started and kept it lighter

Seated leg curls
15x90
15x95
15x100
15x105

 

[Btcowboy]

Back and Traps

Barbell row
8x185
8x205
8x225
8x225
7x245

Exercise X
15x40
12x50
15x50
10x60 drop 12x40

Dumbbell rows
10x80
10x90
10x100
10x100

Close grip pulldown
20x100
8x120
12x100

Smith shrugs
20x90
15x110
12x130
9x140

 

[Btcowboy]

Shoulder and Supplemental Chest

Hammer strength press per side
20x50
17x60
11x70

Pec Dec hold squeeze 2 seconds
12x100
10x115
10x115 drop 8x85

Upright rows
15x50
15x60
12x70
10x70
9x70

Leaning dumbell side lateral straight arm
15x10
12x12.5
10x15
15x12.5 sloppy last 3 forced them
11x10

Seated rear raise
15x22.5
15x25
12x30
12x30
10x30

Face pulls
15x40
15x50
15x60
12x70
9x70

Seated smith machine behind the neck press
20x50
14x50
10x70
8x70

 

[Btcowboy]

Biceps and Triceps

Barbell Curl
8x80
8x90
8x100
8x100

Pinwheel curls
15x25
12x30
12x35
9x40

Concentration curls
12x25
8x30
8x30 drop 4x25 drop 4x20

Reverse curls
15x40
15x50
10x60
10x60

Vbar pushdown
15x50
15x60
15x70
12x75
10x85 drop 8x60

Overhead cable extensions
20x30
18x35
13x40 drop 10x45

 

[Btcowboy]

Chest, Triceps, Traps and Calves

Flat dumbell press
10x70
10x75
8x80
8x80

Incline dumbbell press
10x50
10x55
8x60
6x60

Vbar pushdown
15x50
12x60
12x65
12x70
12x75
10x85
10x95

Incline skullcrushers
15x60
10x70
10x70

Smith shrugs
15x90
12x140
12x140
10x160

Standing calf raises
15x250
12x270
12x290
12x310
10x320

 

[Btcowboy]

Bad pin last night, not sure if nicked a vein or sub q. Second time this has happened but this time a much bigger lump immediately after pinning. Tender today but lump getting smaller, no bruising yet.

 

[Worf]

Bad pin last night, not sure if nicked a vein or sub q. Second time this has happened but this time a much bigger lump immediately after pinning. Tender today but lump getting smaller, no bruising yet.

site?

 

[Btcowboy]

site?

Quad

 

[Btcowboy]

Was supposed to be legs tonight but had to rush off to the dentist, back on antibiotics.

Was hoping to have him pull the top teeth but due to my root structure he wants me to see an oral surgeon, can only imagine that cost.....

Anyways back in track the rest of the week. See him again on a week tomorrow. Thankfully that's an off day.

 

[Btcowboy]

Shoulder and supplemental chest

2 DB incline hex press
12x45
12x50
9x55
5x55

Incline dumbell flies
12x40
12x45
10x50
8x50

Seated smith high incline press
Right shoulder pretty sore but pushed through albeit lighter
10x50
10x50
10x60
10x70
10x70
15x50

Smith shrugs
Behind back
20x90
13x140
In front
14x160
10x180

Upright rows
10x60
10x70
10x80
8x90
10x90

Side laterals superseted with seated rear raises
13x20, 13x20
12x20, 12x20
12x20, 12x20
12x15 drop 10x10, 11x15 drop 10x10

Facepulls
20x35
15x40
15x45
15x50

Then go to leave and some old guy in the gym inadvertently took my coat with my wallet and keys in it. Took 45 mins for him to come back. Nothing stolen but lesson learned dont leave shit in my coat.

 

[FourOneDeuxFitt]

Quad

That’s odd. I can’t even tell you how many times I’ve hit my quads. I actually would only pin my quads the first few times I ran cycles. I don’t think I’ve ever had a bad experience with them. Maybe some extra pip from moving too fast or using prop but never any site related swelling like your talking about.. maybe it’s the gear????

 

[Btcowboy]

That’s odd. I can’t even tell you how many times I’ve hit my quads. I actually would only pin my quads the first few times I ran cycles. I don’t think I’ve ever had a bad experience with them. Maybe some extra pip from moving too fast or using prop but never any site related swelling like your talking about.. maybe it’s the gear????

I have only been pinning quads and have the issue twice. Used 2 different labs and has happened once with each and on different sides. I am kind of learning the no go areas of each side. Believe it or not I find I need to go lower on the right quad a d I seem to avoid the nerve and veins. I can go higher on the left quad and if I go lower I find issue with veins. In all honesty I think each time it was technique and I hit a vein both times a fair amount of blood after pulling out the pin, immediate swelling, in seconds. Both times swelling went down fairly quickly. One bruised bad the last one bruised but not so much.

 

[FourOneDeuxFitt]

I have only been pinning quads and have the issue twice. Used 2 different labs and has happened once with each and on different sides. I am kind of learning the no go areas of each side. Believe it or not I find I need to go lower on the right quad a d I seem to avoid the nerve and veins. I can go higher on the left quad and if I go lower I find issue with veins. In all honesty I think each time it was technique and I hit a vein both times a fair amount of blood after pulling out the pin, immediate swelling, in seconds. Both times swelling went down fairly quickly. One bruised bad the last one bruised but not so much.

Damn. I’ve had a few times where I’ve hit the nerve and got that crazy ass muscle spasm scared the shit outta me thought the needle was gonna break off. Also had a few timeS where it was leaking and I pulled the pin out. Must just be luck I always go high and to the outer sweep area.

 

[Worf]

Not a fan of quad pins either. Shit always feels weird. Delts and glutes dont bother me. Maybe it’s mental who knows

 

[Btcowboy]

Back

Wide grip pulldown
12x143
12x165
10x187
8x209
6x214

Barbell row
8x185
8x205
8x225
6x245

Close grip pulldown
20x110
15x121
12x125
7x143

Dumbell row the heaviest dumbell in the place so did higher reps and an extra set. Good finisher.
12x75
12x75
12x75
12x75
12x75
10x75

 

[Btcowboy]

Bicep, Tricep

Decided to start with tris this week instead of bis.

Skull crushers
12x60
10x70
8x80
8x80

Tate press
10x35
8x40
8x40
10x40

Vbar push down 60 sec rest
15x40
15x45
15x50
15x55
15x60
12x65
10x70
8x75

Cambered bar curls
15x60
15x70
12x80
8x90

Hammer curls
12x30
9x35
7x40
7x40

Concentration curls start heavy
7x35
9x30
12x25
15x20

Reverse curls
15x50
12x60
8x70
6x70 drop 5x50 drop 6x40

 

[The ole man]

Subbed in!
I only use my outer upper quads.
It’s rather awkward for me to use my glutes. And pip is worse probably because my techniques there are bad.

I have felt the nerve just once, and it’s enuf to make you rethink what your plans are! Lol.

 

[Btcowboy]

Subbed in!
I only use my outer upper quads.
It’s rather awkward for me to use my glutes. And pip is worse probably because my techniques there are bad.

I have felt the nerve just once, and it’s enuf to make you rethink what your plans are! Lol.

Agreed, lol.....