Cowboys Log

[Btcowboy]

Back to lifting tomorrow, week 3 of the Gauntlet. Not sure this is my favourite program by any stretch. Much prefer a PPL, this one is upper and lower with specific focuses and higher frequency training. Had a hard time staying out of the gym, felt like I was missing out on something.Will be continuing to do cardio, either stationary bike or my intervals outside hope to keep up a minimum of 3 days a week of cardio.

Nutrition, I have cut carbs except pre,intro and post work out. I do have a cheat meal or a little more once a week. Needed a change from eye of round so went with lean ground beef, made into patties and BBQed this week.

Down another 2lbs this week for a total of 4 lbs in 2 weeks. Seems a little quicker than I wanted to drop.

 

[Btcowboy]

Well I am up to hit the gym as usual at 330am. However before I went to sleep I made the decision to start work early instead of going to the gym. I am going to check at the gym early to mid afternoon to decide if I can work out a little later in the day instead 5am. So I will have my gym session log entry later today.

There is a change likely coming on my programming. I am looking into this change, what to run, and how to run it, heck do I even want to run it. Stay tuned lol.

 

[Sparkyp]

Incline walking is supposed to be one of the best fat burners.

 

[FourOneDeuxFitt]

Incline walking is supposed to be one of the best fat burners.

Thats honestly one of my favorite exercises for cardio. Normally go back and forth between that and the stairmaster.

 

[Btcowboy]

Thats honestly one of my favorite exercises for cardio. Normally go back and forth between that and the stairmaster.

I agree, but I like to be outside as opposed to on the treadmill so limited to incline of the road. So I do interval sprints walk for a while then sprint for a while was rinse repeat. I lately have been doing about 3 miles in 40 to 45 minutes this way. When the weather is the shits I have a stationary bike at home.

I do live in mountainous terrain basically sea level up to 2000 feet so can get climbing hills hiking and have done so.

 

[FourOneDeuxFitt]

I agree, but I like to be outside as opposed to on the treadmill so limited to incline of the road. So I do interval sprints walk for a while then sprint for a while was rinse repeat. I lately have been doing about 3 miles in 40 to 45 minutes this way. When the weather is the shits I have a stationary bike at home.

I do live in mountainous terrain basically sea level up to 2000 feet so can get climbing hills hiking and have done so.

If i lived somewhere a bit cooler i think id absolutely do a lot more cardio outside. But when more days than less are 90 degrees and above it gets a bit miserable being outside for cardio for 45min haha

 

[Btcowboy]

If i lived somewhere a bit cooler i think id absolutely do a lot more cardio outside. But when more days than less are 90 degrees and above it gets a bit miserable being outside for cardio for 45min haha

I hear ya there but it goes the other way too... -40 and snow is no good for outside. Granted I dont live in that place now lol.... but we get hammered with rain in the winter

 

[FourOneDeuxFitt]

I hear ya there but it goes the other way too... -40 and snow is no good for outside. Granted I dont live in that place now lol.... but we get hammered with rain in the winter

Yeah its still hurricane season for another month down here then the weather gets enjoyable again

 

[Btcowboy]

Ok back in the gym today... love it in the early afternoon so this will become my new time to workout.

Second change is my programming. I have decided to take a break from body building workouts and move to power lifting workouts. Work on strength for the next while and see where it takes me. That said do you folks want me to continue my log here or start one in the power lifting forum?

Until then I am doing what appears to be a modified version of Wendlers Beyond 531.
Today's workout
Squat
135x8
225x5
245x5
275x5
315x5
345x5

Bench press keep in mind first time in a year I actually got under a barbell for bench. So was working up to find a good 5 rep number
135x8
155x5
175x5
185x5 PR
195x5 PR
205x5 PR
205x5
205x5

Pull ups 60 sec rest
-40x5
-20x5
BWx5
BWx5
BWx5

Vbar pushdown 1x100 not quite
55x45
55x21
55x15

All in all very happy with the workout. In and out in 1hr and 20 mins. I really think I am going to enjoy the change in training. Still some tweaking to do with the program and figuring out numbers.


Below changes a little bit week to week
Monday
Main Squat
Secondary Bench
Accessories

Tuesday LISS cardio

Wednesday
Main Deadlift
Secondary OHP
Accessories

Thursday LISS cardio

Friday
Main Bench
Secondary Squat
Accessories

Saturday accessories, core work.

Sunday LISS

All in a caloric deficit because I need to drop some BF

 

[FourOneDeuxFitt]

Ok back in the gym today... love it in the early afternoon so this will become my new time to workout.

Second change is my programming. I have decided to take a break from body building workouts and move to power lifting workouts. Work on strength for the next while and see where it takes me. That said do you folks want me to continue my log here or start one in the power lifting forum?

Until then I am doing what appears to be a modified version of Wendlers Beyond 531.
Today's workout
Squat
135x8
225x5
245x5
275x5
315x5
345x5

Bench press keep in mind first time in a year I actually got under a barbell for bench. So was working up to find a good 5 rep number
135x8
155x5
175x5
185x5 PR
195x5 PR
205x5 PR
205x5
205x5

Pull ups 60 sec rest
-40x5
-20x5
BWx5
BWx5
BWx5

Vbar pushdown 1x100 not quite
55x45
55x21
55x15

All in all very happy with the workout. In and out in 1hr and 20 mins. I really think I am going to enjoy the change in training. Still some tweaking to do with the program and figuring out numbers.


Below changes a little bit week to week
Monday
Main Squat
Secondary Bench
Accessories

Tuesday LISS cardio

Wednesday
Main Deadlift
Secondary OHP
Accessories

Thursday LISS cardio

Friday
Main Bench
Secondary Squat
Accessories

Saturday accessories, core work.

Sunday LISS

All in a caloric deficit because I need to drop some BF

Its your journey man. Put it where you want it. This is a cycle log not bodybuilding log so. I dont think it matters either way. Keep running it here is what i would do. Shit ive had my log for over 2 years now and have made tons of changes over the months.

 

[Btcowboy]

Its your journey man. Put it where you want it. This is a cycle log not bodybuilding log so. I dont think it matters either way. Keep running it here is what i would do. Shit ive had my log for over 2 years now and have made tons of changes over the months.

Thanks brother, may try and figure a way to run it both spots. This one for those that follow it. Powerlifting one for more visibility when I need more help with power lifting.

I got to say I feel great after today's work out. I should have gone heavier on the squat and probably also on bench but I felt better at least on the bench finishing on a positive which for me is a PR and a little more confident under the bar

 

[Perrin Aybara]

Don't make the mistake of starting out your new program too heavy. Even if it feels too light it's not, trust me. I know better and I still did it running Smolov this last month. Had to take time off and reset weight and my elbows are trashed.

It's not bodybuilding, you're not trying to go to failure and kill your muscles. Think of it like you're learning skills (squat, bench, and deadlift). You want to practice those skills often and to master them you want thousands and thousands of perfect reps. Not grinding and ugly reps, but smooth and fast ones. Those ugly ones are what fries your CNS and reinforces bad movement patterns.

 

[Btcowboy]

I am going to run a separate log in the PL section. The reason for this is more visibility for PL specific help. That said I do plan to also keep this thread active with updates.

Cowboy's Switch the Darkside

 

[Btcowboy]

Update for the first week running powerlifting program.

I have hit PRs ever time I have bench pressed. I have my 1 RM calculated out now.

Bench 250
Squat 450
Deadlift 450

All going well, a little sore. Right elbow quite sore. Still setting up my template almost got it. Going to start adding in some Joker sets in a couple weeks. These are basically if your feeling it work up over your 1RM and see if you can do then and maybe even do some reps with it.

 

[Neewbiest guy]

So what was your process to figure out you 1RM? I only ask cause I have no idea what mine are.

 

[Perrin Aybara]

So what was your process to figure out you 1RM? I only ask cause I have no idea what mine are.

I find using a 2-5RM and plugging it into a calculator like this to be fairly accurate.

 

[Neewbiest guy]

I find using a 2-5RM and plugging it into a calculator like this to be fairly accurate.

View attachment 119789

Ah OK. I should of figured there was a calculator out there for that.

 

[Btcowboy]

I find using a 2-5RM and plugging it into a calculator like this to be fairly accurate.

View attachment 119789

Which calculator is that one? I want it lol

 

[Perrin Aybara]

Which calculator is that one? I want it lol

First one on the list in the Android Play Store when you search "1RM Calculator"

 

[Btcowboy]

View attachment 119794

First one on the list in the Android Play Store when you search "1RM Calculator"

Thanks brother