Cowboys Log

[Btcowboy]

End of week 3 and love this program.
Due to travel for work Monday and Tuesday, tomorrow instead of day off will be shoulder, bis, tris. Monday Tuesday and Wednesday off, then repeat legs, push and pull Pump from this week. Expect my drol to be here next week so the following week will start blast and week 4 of Creeping Death then

Pull Pump

Pulldown
143x10
165x10
170x10
187x9

Straight arm pushdown superset with standing low cable row
49.5x8, 49.5x10
55x8, 55x10
60.5x8, 60.5x10
66x8, 66x10

1 arm barbell row
70x15
80x15
90x15
100x15 ground these out

Incline concentration curls bring together at top and 60 sec rest between sets
15x8
20x8
25x8
30x8
35x5 extra set

Incline dumbell curls palm up full ROM
20x12
25x11
30x10
30x8 drop 20x5

 

[Btcowboy]

So was supposed to be an off day. However missing a couple days at the gym for work so went in and blasted shoulders in a free for all lol..

Seated Smith shoulder press behind the neck
70x10
80x10
90x10
100x8
105x6 drop 90x5 drop 50x10

Smith shrugs front and behind 2 sec holds
90x15 front, 90x10 behind
110x15 behind, 110x8 front
110x15 front, 110x6 behind

Smith upright rows superset with plate front raises
50x10, 25x10
70x10, 35x10
80x8, 45x8

Bent over rear raises lots of sets working up
15x15
20x15
25x15
30x10
35x10

Chest supported rear delt raise
15x15
20x15
25x12

Face pulls superset with dumbell front raise slightly across chest
30x15, 15x8
35x15, 20x8
40x15, 20x8 last front raise
50x15 drop 40x10 drop 30x8 drop 20x8

Vbar pushdown
35x15
45x15
55x15
65x10
75x8

 

[Btcowboy]

Still cruising while waiting on my gear for my blast to show up. Decided to start upping my test dose a bit today, from 200 to 250. Expecting gear to arrive early next week and will plan on pinning 300 Wed and Sun as soon as it arrives, of course with abombs as well.

 

[Btcowboy]

Got back last night from my business trip. Got set up today to work from home. Will repeat the last leg, push, pull from last week starting tomorrow.

Pinned 250mg last Sunday
Pinned 300mg just now as I plan on blasting my Test at 600mg dosed 300mg Sunday and Wednesday, for 12 weeks
Hoping my Abombs show up this week. Will start them on Sunday at 50mg per day for the first 4 weeks. May run them at 50 orn100mg a day for the last 4 weeks as well.

 

[Btcowboy]

Yay my drol showed up, cant wait to run it.

Legs
Squats
295x6
315x6
335x6
335x5
335x4 could have dropped to 315 to get 6 but wanted more time under 335

Leg press pyramid up sets of 10 with 30 second stretch after each set
360x10
450x10
520x10
550x8

Stiff leg deadlifts flex glutes hard
185x8
205x8
225x8
245x8 extra set

Seated hamstring curls 30 second hold after each set
120x8
130x8
140x8 only got 20 sec hold
140x6 no hold

Smith machine calf raises off two plates
90x10
140x10
190x10
190x8
140x10
90x12

 

[Btcowboy]

Weighed this morning came in at 201 even. That's another 2 lbs down and a good place to start my blast. I will post starting stats tomorrow as I want to get my morning measurements.

Push Pump
Decline dumbell press
60x10
65x10
70x10
75x10 and that's the max DB they have so barbell to continue

Pec minor dip superset with slight incline dumbell flies
BWx28, 30x8
BWx28, 35x8
BWx25, 40x8
BWx27, 45x7

Dumbell side laterals superset with face pulls
15x12, 35x10
20x12, 40x10
25x10, 45x10
25x10, 50x10, then more side laterals 20x8drop 15x5 drop 10x5

Vbar pushdown
50x15
60x12
70x12
80x9

Bent over tricep cable extensions
35x12
40x12
45x12
50x10

 

[Btcowboy]

Starting Measurements done

Weight 202
Neck 16 3/4
Shoulder 50
Chest 45 1/2
Waist 41 1/4
Hips 36
R upper quad 24 1/2
R lower quad 21
L upper quad 24
L lower quad 20 3/4
R calf 14 1/2
L calf 14 3/4
R bicep 16
L bicep 15 3/4
R forearm 13
L forearm 12 3/4
R wrist 7
L wrist 7

Measurements done by yourself are subjective but give a general idea on progress over time. Weight was up slightly could be water.

Start Anadrol today, looking forward to the ride.

 

[Btcowboy]

As mentioned this is a repeat of last week. Next week we start week 4 of Creeping Death.

Pull pump
Pull downs chest high
143x10
165x10
187x10
209x8

Straight arm pushdown superset low cable row
55x8, 55x8
60x8, 55x8
66x8, 60x8
71x8, 71x8

1 arm barbell row
70x15
95x15
115x15
125x10

Incline concentration curls bring together at top 60 seconds rest
20x8
25x8
30x8
35x7 drop 20x5

Incline curls palms up
20x12
25x12
30x8
25x12 drop 15x6 drop 10x8

Pinwheel curls 60 seconds rest
10x20
15x15
20x10
20x10 drop 10x15

 

[Btcowboy]

It's an off day today so prepped 15lbs bbqed eye of round steak, 5 lbs of yams, 3 lbs of broccoli. Will cook more yams and veggies through out the week as needed.

300mg test and 50mg Anadrol today as well.

 

[Btcowboy]

Week 4 Creeping Death
3rd pin in, 3rd day on a bombs

Push
Slight incline dumbell press
60x8
65x8
70x8
75x8

Incline dumbell press work up to a tough 6
45x6
50x6
55x6
60x6

2 dumbell Hex press cluster set 45 sec rest
50x8
50x5
50x4

Machine Flyes 30 sec isohold last rep
90x10
100x10
100x10 only got 15 sec

Chest supported dumbell swings
10x30
15x25
10x30
10x30

Seated dumbell shoulder press
30x8
35x8
40x8
45x5

Skullcrushers
40x10
50x10
60x10
60x10

Dumbell overhead extensions
45x10
50x10
55x9
55x9

 

[Btcowboy]

Week 4 Pull

One arm barbell row
120x8
130x8
140x8
150x8

V handle landmine row
120x10
145x10
160x10

Asst chins
-60x13
-40x8
-40x8
-40x7

Dumbell pullovers
60x8
65x8
70x8
75x8

Hyperextension
35x20
35x15
35x15

Palm up standing dumbell curls 3 sec eccentric
20x8
25x8
30x8
35x7

Barbell curls 10 sec rest
40x8
50x8
50x8
50x8 barely

 

[Btcowboy]

Off day today, which is also my 4th 300mg test day and 5th day on 50mg drol.

I am splitting drol 25mg first thing in the morning which is about 1-1.5 hrs pre workout and 25mg just before bed. No noticeable sides yet other than a little indigestion. Debating running it up in a week or two to either 75mg/d split 3 doses or 100mg/d 50 am and 50 pm.

Early yet but I am noticing an increase in strength.

Calories are 3900 to 4000 per day. 414 carb, 109 fat, 332 prot. Getting about 1.5 to 2 gallons of water per day as well.

 

[Btcowboy]

Week 4

Legs
Seated Hamstring Curls
130x12
140x10
150x8
150x6

Squats
225x8
275x8
315x8

Leg press feeders of 5 do a tough 10 then drop x8
360x5
450x5
540x5
590x10 drop 540x8 drop 450x8

Leg extensions cluster setdo 10 of a tough 8, then 30 sec rest and 45 sec rest
200x10
200x8
200x4

Stiff leg deadlifts
185x8
225x8
275x5

Seated calf raises
90x10
115x10
125x10
135x10
145x10
155x8

Early morning leg workouts kinda suck lol

 

[Btcowboy]

Week 4

Legs
Seated Hamstring Curls
130x12
140x10
150x8
150x6

Squats
225x8
275x8
315x8

Leg press feeders of 5 do a tough 10 then drop x8
360x5
450x5
540x5
590x10 drop 540x8 drop 450x8

Leg extensions cluster setdo 10 of a tough 8, then 30 sec rest and 45 sec rest
200x10
200x8
200x4

Stiff leg deadlifts
185x8
225x8
275x5

Seated calf raises
90x10
115x10
125x10
135x10
145x10
155x8

Early morning leg workouts kinda suck lol

An add on to my morning post my left hip started hurting throughout the day and radiating down to my knee. Hurts to move, walk, climb stairs, or even touch, no not at an injection site. My thoughts as I did 30 sec stretches after some of the quad work is pulled something. Will be icing and heating hoping better by Sunday as I want to start running Creeping Death 6 days a week while on cycle, which is an extra leg day

 

[Btcowboy]

Week 4

Push Pump

Dumbell flat press
55x12
60x12
65x12
70x8

Pec minor dip superset with dips no lockout
BWx8, -40x10
BWx8, -20x10
BWx8, BWx10
BWx8, BWx8

Dumbell side laterals superset with chest supported rear delt swings
20x8, 10x12
25x8, 15x12
30x8, 20x11
30x8, 15x12

Facepulls 3 sets no rest
27x5x15
33x15
38.5x15

Pronated kickbacks
10x10
15x10
20x10
25x10

Skullcrushers deep
40x12
50x12
60x11
50x12

 

[Btcowboy]

Week 4

I decided to increase my anadrol dosage this week. I am now taking 75mg per day, 50mg am pre workout and 25mg before bed.

Pull pump
One arm barbell row find a tough 10 and do 4 more sets of them
125x10
125x10
125x10
125x10

Straight arm pushdown superset with pull ups
49.5x10, -40x8
60.5x10, -40x7
60.5x10, -60x10
60.5x10, -60x8

Smith shrugs
90x12
110x12
130x12
130x12 drop 90x15

Cambered bar preacher curls
50x8
60x8
70x8
80x8
80x8 extra set

Hammer curls
20x12
25x12
30x12
35x8 drop 20x6

Finisher wasting time before supp store opens
Dumbell 21's top full bottom
10x21
15x21

 

[Btcowboy]

Last day week 4

As mentioned added in a second leg day do running Creeping Death 6 days a week while in the blast.

Legs pump

Lying leg curls
100x8
110x8
130x8
150x8

Leg press superseted with Smith lunges
360x10, 40x8
410x10, 50x8
460x10, 60x8
510x10, 60x8

Seated calf raises 10 second stretch after each last rep
70x15
95x15
110x15
120x15
130x14
130x15

Seated hamstring curls I added this
90x12
100x12
110x12
120x10

2 weeks in on blast 600mg per week test cyp and starting second week of anadrol. Dosage at 75mg per day now. All in all feel pretty good, strength coming up, recovery seems quicker, and I fall asleep really quickly. Back pumps getting more and more noticable. No complaints at this point.

 

[Btcowboy]

Weigh in today as I forgot yesterday.

Weight 210, that’s an 8 lb gain in 8 days on anadrol. Measurements, are relatively the same, maybe slightly bigger in a few areas. Feeling great, appetite is fine, no headaches, minimal bloat, fall asleep right away.

 

[Btcowboy]

Week 5 Creeping Death
Start 3rd week test cyp 600mg
Start 2nd week Anadrol running 75mg a day

Push
Machine press
100x8
120x8
130x8

Flat dumbell press
60x5
65x5
70x5
75x6
75x8 heaviest dumbell, barbell it is going forward.

Dips superset with stretch pushup used steps of dip machine
-20x8, 6
BWx8, 6
BWx8, 6
Bwx8, 6

Seated Smith press. Started behind neck then moved to front
90x8
100x7
110x5
110x5 not happy with my shoulder pressing

Rev pec dec1 sec contraction
70x15
80x15
90x15 only did half with 1 sec
100x14 no hold

Rope pushdown
44x12
49x12
55x12
60x12

Dumbell overhead extensions
40x10
45x10
50x10
55x8

 

[Btcowboy]

Week 5 Pull

Meadows row find a tough 8 and do 4 more sets
130x8
130x8
140x8
140x8

Rack pulls below knees
225x5
275x5
315x5
335x5
355x5

Straight arm pushdown superset with dumbell pullovers
44.5x8, 60x8
55x8, 70x8
60x8, 75x8
66x10, 75x8

Facepulls to low chest
38.5x12
44x12
49.5x12

Ez bar curls
70x10
80x8
90x8
100x6

Ez bar preacher curls
80x6
80x8
90x8
90x8