Cowboys Log

[The ole man]

Thanks just happy no one hurt. She was turning left on a green, 80 year old coming the other way decided to speed up as when the wife was in the intersection the light turned yellow. She seen him speeding up and gonna hit so she sped up. He caught the right rear quarter panel and bumper. Had my wife not sped up he would have t boned her and hit the door my 5 year old grandson was sitting. On top of this she got a ticket too.

Now we have to fight insurance as to who was at fault.

I’m not for sure how I quit getting notifications on your thread.
But I just noticed. Man sorry to hear about the truck! And the fam! And the dental no eating predicament.
Fuck just been a rough week for you!
Well it’s gonna be min. Google the beef bone broth fast.
Just a good time to utilize that when going thru major dental surgery

 

[Btcowboy]

Hey brother, @The ole man, thanks. Doing the best I can, I will google the bone broth and look at making next week when I get home and maybe again up here. Hoping I can start eating meat again soon though

 

[Btcowboy]

Mouth still bothering me and almost out of painkillers. See the surgeon again on Thursday. I want real fucking food God damn it.

Legs and triceps

Lying leg curls
12x80
10x95
10x110
10x125
8x140
7x155

Low box squats, deeper than 90 degree. Pause on bench 1-2 seconds explode up
10x135
10x185
8x225
8x225

Leg extensions
10x115
10x145
8x160
8x190
6x205

Seated leg curls
12x85
10x130
10x145
6x160 drop 8x115

Rope pushdown
12x30
12x40
12x50
8x60
6x70 drop 10x40

Overhead rope extensions
10x20
10x30
10x35
10x40
10x45

Supinated tricep pulldown
15x30
10x30 drop 12x20

 

[Btcowboy]

Fly home tomorrow, did what I could this shift after dental surgery. I think all in all I did ok. Still not eating solid food, gonna try pasta and meat sauce at home tomorrow night. If I can eat that the I should be able to make up chili or the like and live off that for a bit. Home for 4 days dealing with my truck, repair shop, and insurance. Plus surgeon and a few other things will fit in work outs of I can. Back up to work Sunday and will be up here for 8 straight weeks.gonna be a long haul and as long as I get my calories and macros up I will be running PHAT.

Arms

Barbell curls
8x70
8x80
8x90
8x100

Hammer curls
10x30
10x35
8x40
8x40

Concentration curls
12x20
8x25 drop 8x15
8x25 drop 8x15
6x25 drop 6x15

Reverse curls cambered bar 45 second rest
15x30 drop 15x20
15x30 drop 12x20

Vbar pushdown 1 min rest
20x32.5
20x42.5
20x47.5
15x52.5
12x57.5
10x62.5

Overhead rope extensions 1 min rest
15x22.5
15x27.5
12x32.5

 

[Btcowboy]

Been a fucked up week home. Dealing with insurance and my truck, the body shop, the surgeon, I haven't been able to get to the gym. I have been able to eat more solid food, sucks it's been higher carbs.
Looks like I need a second surgery to remove some bone not healing properly and cut loose my cheek that was stitched over the gums to seal a punctured sinus cavity.

Anyways back to work tomorrow and should be eating normally so back hard at it tomorrow both diet and gym.

 

[The ole man]

Been a fucked up week home. Dealing with insurance and my truck, the body shop, the surgeon, I haven't been able to get to the gym. I have been able to eat more solid food, sucks it's been higher carbs.
Looks like I need a second surgery to remove some bone not healing properly and cut loose my cheek that was stitched over the gums to seal a punctured sinus cavity.

Anyways back to work tomorrow and should be eating normally so back hard at it tomorrow both diet and gym.

Man if that ain’t the truth. Last cycle I had so many interruptions that I tried to minimize every distraction I could for this one. I told the dentist I needed a couple months off after seeing him once to twice a month for the last 4 months lol.

Glad to see your making progress back

 

[Btcowboy]

Man if that ain’t the truth. Last cycle I had so many interruptions that I tried to minimize every distraction I could for this one. I told the dentist I needed a couple months off after seeing him once to twice a month for the last 4 months lol.

Glad to see your making progress back

Thanks brother been a rough last few weeks, thankfully on my cruise and not blasting. Back to work tomorrow for 7-8 weeks straight. May come home to deal with picking up truck from body shop and second surgery if I can, mid to end April. If not second surgery end of May or June which suck as I won’t have my new teeth until July for fuck sakes lol....

Dropped some weight on the liquid diet, put on some water weight I am sure this week with the carbs. I know the focus is back tomorrow. As mentioned gonna run PHAT again. Get strength and size hopefully moving again.

 

[Btcowboy]

So today a couple hours pre workout ate half a rotisserie chicken from Costco and a cup of so mashed potatoes. Then the other half post work out. Damn is it ever nice to eat real food this week.

Started PHAT again

Upper body power

Dumbbell flat press
5x75
5x80
5x80

Dumbbell incline press
10x60
6x65

Deadlift
5x315
3x335
3x335

Bent over barbell row
5x175
5x195
5x215

Pull ups
6xBW
5xBW
4xBW

Seated Smith press
10x50
9x70
6x90

Cambered bar curls
10x80
10x90
6x100

Skullcrushers
10x60
10x70
10x70

Felt great tonight and have been looking forward to PHAT. This week will be a feeling it out week finding my numbers to run.

 

[Btcowboy]

Lower Body Power

Squats
5x315
5x315
3x315

No hack machine open so leg press instead
10x450
10x540

Leg extensions
10x205
7x220

Single leg standing leg curls
8x90
8x100
5x110

Seated leg curls
10x175
6x190

Standing calf raise
10x330
8x350
7x370

Seated calf raise
9x135
6x160

 

[The ole man]

Leg presses 450 for reps of 10
I’ve got some work to do!

 

[Btcowboy]

Leg presses 450 for reps of 10
I’ve got some work to do!

540 for 10 the next set lol...

You can only do what you can do and I have seen your pics brother your doing well.

 

[The ole man]

540 for 10 the next set lol...

You can only do what you can do and I have seen your pics brother your doing well.

Much appreciated.
540 for 10.
Beasting!

 

[Btcowboy]

Much appreciated.
540 for 10.
Beasting!

Lol thanks, this is why I went back to PHAT. I love the 2 power days at the start of the week, a day off then 3 hypertrophy days. Every muscle gets hit 2x a week and your strength goes up. I only switched programs just for something different but I made my best gains on PHAT so back at it.

Still working my numbers out for the power days as I will be doing 80% of the weight for the hypertrophy days. Yesterday and today were my power days. Some of the weight was were it should be and some of it was a little light. I should be pretty much bang on start of next week.

 

[Btcowboy]

Back and Shoulder Hypertrophy 80% of my power day weights

Pull ups
8xBW
6xBW
5xBW

Deadlifts
8x225
8x225
8x225
8x225
Not sure I will keep these on hypertrophy days. May just do them on power days

Bent over barbell rows
8x155
8x175
8x175
8x175

Wide grip pulldowns
20x100
16x110

Dumbell rows
10x70
15x60
Supposed to be 3 sets 12-15 but I am done and still have shoulders to do.

Seated Smith presses
12x50
12x70
12x70

Upright rows
15x50
15x60

Side laterals
15x15
13x15
20x10

Rear raises
20x10
20x10
20x10

Dumbell shrugs
12x60
10x60
12x50

I think deads on this day is a mistake. Too much I think and its leg hypertrophy tomorrow. Lower back a bit tight. Currently deads 2x and squats 2x in 5 days.

 

[Btcowboy]

Lower body hypertrophy day 80% of power day

Squats
8x225
8x245
8x245
8x245

Hack squats
12x180
12x230
12x230

Leg press
15x450
15x450

Leg extensions
17x145
12x145
12x130 drop 3x100
Rep scheme supposed to be 15-20

Lying leg curls
20x125
15x125
8x125
Back of knee hurt, a tendon pain but better now. My bad I didnt warm up hams enough first

Seated ham curls
15x90
15x90

Standing calf raise
15x250
15x250
14x250
12x250

Seated calf raise
17x90
15x90
12x90
Again supposed to be 15-20 rep scheme

Still playing with numbers all in all I think I got them pretty close.

 

[FourOneDeuxFitt]

So today a couple hours pre workout ate half a rotisserie chicken from Costco and a cup of so mashed potatoes. Then the other half post work out. Damn is it ever nice to eat real food this week.

Started PHAT again

Upper body power

Dumbbell flat press
5x75
5x80
5x80

Dumbbell incline press
10x60
6x65

Deadlift
5x315
3x335
3x335

Bent over barbell row
5x175
5x195
5x215

Pull ups
6xBW
5xBW
4xBW

Seated Smith press
10x50
9x70
6x90

Cambered bar curls
10x80
10x90
6x100

Skullcrushers
10x60
10x70
10x70

Felt great tonight and have been looking forward to PHAT. This week will be a feeling it out week finding my numbers to run.

So. For whatever it’s worth the first time I ran PHAT for power days I only did 3 sets of 3-5 for my primary compounds. Second time around I did 5 sets of my heavy primary and I feel like for me personally I progressed a bit quicker as well In terms of strength gains. Also, it was a bit more enjoyable pushing myself to hit 5x5 each week while still adding a bit to the bar whenever I could.

 

[Btcowboy]

So. For whatever it’s worth the first time I ran PHAT for power days I only did 3 sets of 3-5 for my primary compounds. Second time around I did 5 sets of my heavy primary and I feel like for me personally I progressed a bit quicker as well In terms of strength gains. Also, it was a bit more enjoyable pushing myself to hit 5x5 each week while still adding a bit to the bar whenever I could.

I like that idea, I think how I would do it is this.

On the compound power movements depending on how the lift feels and time available I will up it to 5 sets.

I believe your absolutely right about added progress. Keeping in mind not killing yourself and having to deload every 3 or 4 weeks. I am hoping to get 8 weeks of this before my first deload. Of course work has a habit of changing my plans lol

 

[FourOneDeuxFitt]

I like that idea, I think how I would do it is this.

On the compound power movements depending on how the lift feels and time available I will up it to 5 sets.

I believe your absolutely right about added progress. Keeping in mind not killing yourself and having to deload every 3 or 4 weeks. I am hoping to get 8 weeks of this before my first deload. Of course work has a habit of changing my plans lol

I never felt like I was doing enough when I was only hitting 3 sets of ya max 3-5 rep weight. Now when you get to the 4th and 5th set now your really grinding out reps with that weight. I just liked the change of pace a lot. Little extra volume and little extra challenge as well.

 

[Btcowboy]

I never felt like I was doing enough when I was only hitting 3 sets of ya max 3-5 rep weight. Now when you get to the 4th and 5th set now your really grinding out reps with that weight. I just liked the change of pace a lot. Little extra volume and little extra challenge as well.

Agree 100%,

 

[Btcowboy]

Chest and Arm Hypertrophy day 80% of max

Flat dumbell press
8x65
8x65
8x65
8x65

Incline dumbell press
10x50
9x50
9x50

HS press weight per side
20x30
15x40
11x45

High cable fly
20x17
20x17

Low cable fly
20x17
15x17

Cambered bar preacher curls
12x60
12x60
12x60

Dumbell concentration curls
15x15
15x15

Dumbell 21's top bottom full ROM
21x15
21x15

Seated cambered bar overhead extension
12x60
12x60
10x60

Rope pushdown 60 sec rest
12x50
12x40
12x30
15x20