Cowboys Accountability Log

[Cowboymike]

Day 422
Rest day

Woke up @530 to pin 10iu orange top hgh
Then back to bed


Upon wake up:
500mg L-Tyrosine
12.5mg Aromasin
25mg Iron


Meal 1
Calories: 847
Spinach, egg, tomato, German sausage, cheese, onion and mushroom omelette

Meal 2
Calories: 1,612
12oz pulled chicken
10oz pulled pork
1 cup coleslaw

Meal 3
Calories: 640
2 cups pub style chicken pot pie soup
2 slice sourdough bread slice


Plus Vitamins: NAC, Tudca, Tumeric, Cinnamon, Vit D3/E/C, Iron, iodine, calcium, magnesium, Alaskan fish oil, saw palmetto, potassium, S-glutathione, zinc, organ defender, Natural Wellness (brand): Ultra Milk thistle, Clinical Liver Support....


Chill day for the most part... rushed through partial chores and then off to work event. Was a good time. Glad I went. Pulled bloods this morning and getting things in the works to start new routines next week.


Daily gratitude item:
Grateful for good times with friends, co-workers and loved ones.


10:00pm
100mg metoprolol
1 - 5-HTP Plus
500mg L-Tyrosine
100mcg T4 liquid
12.5mg Aromasin
25mg Iron
2 Kirkland sleep aid


Total water consumed until now:
1.25 gallons


Total Calories and Macros today
Calories: 3,099
Protein: 204
Carbs: 127
Fiber: 16
Sugar: 28
Fat: 189


Workout:
None

[Cowboymike]

Day 423

Upon wake up:
500mg L-Tyrosine
12.5mg Aromasin
2.5iu HGH
25mg Iron
125mg TestC
100mg NPP
100mg MastP
100mg PrimoA

@4pm
2.5iu HGH
125mg TestC
100mg NPP
100mg MastP
100mg PrimoA


Meal 1
Calories: 260
Mesa Sunruse cereal with raisins
2 cups almond milk
4tsp monk fruit sweetener


Meal 2
Calories: 489
3 farm fresh eggs
1 turkey sausage patty
1 English muffin


Meal 3
Calories: 609
4oz Black Forest Ham
1 pepper jack cheese slice
1tbsp avocado mayo
3tsp mustard
2 slice extra sourdough bread

Meal 4
Calories: 410
Chicken burger patty
2 slice great seed organic bread


Plus Vitamins: NAC, Tudca, Tumeric, Cinnamon, Vit D3/E/C, Iron, iodine, calcium, magnesium, Alaskan fish oil, saw palmetto, potassium, S-glutathione, zinc, organ defender, Natural Wellness (brand): Ultra Milk thistle, Clinical Liver Support....



Easy rest day. Nothing exciting. Laundry, finally wrote some chapters of my book, And just focused on being a sloth to let my body recoup. Happy Sunday y’all!



Daily gratitude item:
Grateful for a complete down day to recoup and relax without guilt or shame.


9:00pm
100mg metoprolol
1 - 5-HTP Plus
500mg L-Tyrosine
100mcg T4 liquid
12.5mg Aromasin
25mg Iron
2 Kirkland sleep aid


Total water consumed until now:
1.0 gallons


Total Calories and Macros today
Calories: 1,768
Protein: 103
Carbs: 180
Fiber: 15
Sugar: 27
Fat: 69


Workout:
None

[Cowboymike]

Day 424

Upon wake up:
500mg L-Tyrosine
12.5mg Aromasin
2.5iu HGH
25mg Iron
300mg EQ


Pre-workout:
Meal 7
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex
2.5iu HGH


Intra-workout
Calories: 355
2 serving EAA’s Max
1 hydration packet
2 serving whey concentrate, unflavored
8oz Almond milk
8oz coconut milk

Post-workout
Meal 8
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex


Meal 1
Calories: 316
1 serving whey concentrate, Unflavored
1 serving whey concentrate, Chocolate
1 cup organic almond milk unsweetened
8oz organic Aloe Vera juice

Meal 2
Calories: 350
2 farm fresh eggs
1 turkey sausage passage
1 habanero cheese slice

Meals 3
Calories: 600
3 choc chip cookie dough protein bar

Meal 4
Calories: 549
4oz Ham
1 tillamook habanero cheese slice
1 tbsp avocado oil mayo
3 tsp mustard
2 great seed bread slices

Meal 5
Calories: 380
2 choc chunk brownie protein bar

Meal 6
Calories: 407
2 cup cottage cheese

Meal 7
Calories: 500
2 serving whey concentrate,Unflavored
2 cup coconut milk unsweetened
1/4 cup organic steel cut oats

Meal 8
Calories: 430
Big bowl of cereal, mixed items
1.2 cup Mesa Sunrise w/raisins
1/3 cup gluten free granola cranberry maple nut
2 cup almond milk


Plus Vitamins: NAC, Tudca, Tumeric, Cinnamon, Vit D3/E/C, Iron, iodine, calcium, magnesium, Alaskan fish oil, saw palmetto, potassium, S-glutathione, zinc, organ defender, Natural Wellness (brand): Ultra Milk thistle, Clinical Liver Support....



What a day... I went balls to the wall and wrapped that weed grow operation warehouse up... of course the temps soared today and attempted to take me out. Got some extra hours in and feeling pretty good about my results.

Mounted up and hit the gym for some arms... apparently I did not save my new routine i spent all that time planning and writing out... not sure how that happened. But it’s not there in my notes.... what evs.. just gotta redo another one.

Struggled with the 80’s today. Failed the sets due to poor form and sloppiness. Maybe I need to drop down and build up my reps on the 70’s. Then jump back up.. I feel pretty disappointed though. It sucked to watch myself look like a fuktard trying to get them up. Accomplished nothing but burning precious energy I could’ve banged out another few sets down the line with... so I’m thinking to just go every other week to hit them.. pushed the negativity from my brain and I kicked ass the rest of the routine. But I knew I would since I’m supposed to be stepping it up. The goal was to not be able to complete the new routine and work my ass off into it until I can for 4 weeks straight, then up the ante again.. rinse repeat destroy...

On the plus side, on the arms, I’ve finally broke the 17” barrier that’s plagued me forever.. this has been a super huge frustration of mine... my forearms gained a 1/2” and my arms gained 1/4” so far in this cycle... before now I’ve been stuck. Now I’m unstuck lol... I’m hoping this trend will now continue... I’m actually pretty stoked. It’s a small victory. But damn if I haven’t busted my ass to gain these precious little measurement gains lol... another extremely interesting thing is happening. My left lat area appears to be growing... which I was told would never happen. After they had to cut out the muscles in that area after a bull riding accident, I was told it would never come back... which never made a lot of sense to me.. but I accepted it... yet low and behold, I swear there’s something forming over there... so I’m excited about that as well. I’ll probably not achieve an evenness, but I would love to prove them wrong.

Cheers to another day I was allowed to wake up and live life to the fullest. Was a good day.


Daily gratitude item:
Grateful to live in the United States. We really do have it pretty damn good compared to other places. I’m grateful to be here.


10:00pm
100mg metoprolol
1 - 5-HTP Plus
500mg L-Tyrosine
100mcg T4 liquid
12.5mg Aromasin
25mg Iron
2 Kirkland sleep aid


Total water consumed until now:
3.25 gallons + hydration pack + 6 grams sea salt with iodide


Total Calories and Macros today
Calories: 3,937
Protein: 392
Carbs: 229
Fiber: 95
Sugar: 53
Fat: 150


Workout:
Arm Day

Stand up dumbbell curls
1 set @
15lbs x 30 reps
2 sets @
80lbs x 2 reps -FAILED-
3 sets @
70lbs x 4 reps
3 sets @
65lbs x 6 reps
3 sets
50lbs x 10 reps
3 sets
40lbs x 10 reps

Stand up hammer curls
4 sets @
40lbs x 10 reps

Stand up cross body hammer curls
4 sets @
40lbs x 10 reps

Cable Curls w/straight bar
3 sets @
120lbs x 8 reps
3 sets @
100lbs x 8 reps
3 drop sets @
80lbs x 6 reps
60lbs x 6 reps
40lbs x 10 reps
20lbs x 10 reps

Sit down tricep machine
1 set @
40lbs x 50 reps
1 set @
200lbs x 4 reps
1 set @
180lbs x 4 reps
3 sets @
160lbs x 8 reps
3 drop sets @
100lbs x 10 reps
80lbs x 10 reps
60lbs x 8 reps
40lbs x 8 reps
20lbs x 8 reps

Reverse curls with easy bar
4 sets @
40lbs x 10 reps
3 sets @
30lbs x 10 reps

Wrist curls with straight bar
4 sets @
60lbs x 10 reps

Cable rope tricep push down
3 sets @
200lbs x 6 reps
3 sets @
180lbs x 6 reps
3 drop sets @
100lbs x 8 reps
80lbs x 8 reps
70lbs x 8 reps
60lbs x 8 reps
50lbs x 8 reps

Cable straight bar push down
3 sets @
150lbs x 10 reps

Reverse cable straight bar pull down
3 sets @
100lbs x 10 reps

Standup overhead cable tricep extension with small straight bar
4 sets @
100lbs x 12 reps

[Cowboymike]

Day 425

Upon wake up:
500mg L-Tyrosine
12.5mg Aromasin
2.5iu HGH
25mg Iron
125mg TestC
100mg NPP
100mg MastP
100mg PrimoA

Pre-workout:
Meal 7
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex
2.5iu HGH
125mg TestC
100mg NPP
100mg MastP
100mg PrimoA

Intra-workout
Calories: 355
2 serving EAA’s Max
1 hydration packet
2 serving whey concentrate, unflavored
8oz Almond milk
8oz coconut milk

Post-workout
Meal 8
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex


Meal 1
Calories: 316
1 serving whey concentrate, Unflavored
1 serving whey concentrate, Chocolate
1 cup organic almond milk unsweetened
8oz organic Aloe Vera juice

Meal 2
Calories: 350
2 farm fresh eggs
1 turkey sausage passage
1 habanero cheese slice

Meals 3
Calories: 600
3 choc chip cookie dough protein bar

Meal 4
Calories: 549
9oz oven roasted turkey breast
1 tillamook habanero cheese slice
1 tbsp avocado oil mayo
3 tsp mustard
2 great seed bread slices

Meal 5
Calories: 380
2 choc chunk brownie protein bar

Meal 6
Calories: 407
2 cup cottage cheese

Meal 7
Calories: 500
2 serving whey concentrate,Unflavored
2 cup coconut milk unsweetened
1/4 cup organic steel cut oats

Meal 8
Calories: 780
1 impossible hamburger with bun and all the fixings from Roth’s Market...
(doesn’t taste like beef... but it didn’t taste bad either)



Plus Vitamins: NAC, Tudca, Tumeric, Cinnamon, Vit D3/E/C, Iron, iodine, calcium, magnesium, Alaskan fish oil, saw palmetto, potassium, S-glutathione, zinc, organ defender, Natural Wellness (brand): Ultra Milk thistle, Clinical Liver Support....


So I designed my new routines... my chest day routine is divided up into 3 phases. I made it barely through the first phase only lol... I may have to rethunk this one... I had the most insane pump though tbh and I’m super curious what this will do on the soreness level for the next couple days... all I know is I absolutely could not return the cable to the highest position (I always return to the highest position with the pins pulled out of the weights after I’m done) I was bummed for like a couple seconds as I felt defeat.. but then not being able to raise my arms over shoulder height made me get over that fairly quickly... my chest got slaughtered somehow with just phase one... but I’ll need a make up day. I gotta hit my inclines, declines plus the champagnes... its just Standard operating procedure lol... well we shall see tomorrow if this was a successful run or not. I’m just kind of at a loss for words right now tbh...

It was so friggin hot n muggy out today.. made me think of Max and all you guys who have to deal with this shit everyday and at much higher extremes than I have too... my thoughts out to you all. Be safe and take care of yourselves. Stay hydrated!!



Daily gratitude item:
Grateful for the reminder that my sufferings are small compared to so many others. Makes me a bit grateful that I’m not being given more than I can handle. Mentally and physically.


10:00pm
100mg metoprolol
1 - 5-HTP Plus
500mg L-Tyrosine
100mcg T4 liquid
12.5mg Aromasin
25mg Iron
2 Kirkland sleep aid


Total water consumed until now:
2.50 gallons + hydration pack + 6 grams sea salt with iodide


Total Calories and Macros today
Calories: 4,327
Protein: 440
Carbs: 207
Fiber: 91
Sugar: 41
Fat: 173


Workout:
Chest day
Cable crossover day I guess.. I couldn’t even make it to phase 2.. 3 phases total for my new routine...

Slow n controlled.

Mid
1- 30 x 30
4 - 80 x 12
3 drop sets (slower reps each time you lower weight)
80 x 8
70 x 8
60 x 8
50 x 8
40 x 15
30 x 15
20 x 30 (to failure last set)

High
1 - 80 x 12
3 - 60 x 12
3 - 50 x 12
3 drop sets (slower reps each time you lower weight)
50 x 15
40 x 15
30 x 15
20 x 30 (to failure last set)

Low
1 - 80 x 6
3 - 60 x 10
3 - 50 x 12
3 drop sets (slower reps each time you lower weight)
50 x 15
40 x 15
30 x 15
20 x 30 (to failure last set)

[Cowboymike]

Day 426

Upon wake up:
500mg L-Tyrosine
12.5mg Aromasin
2.5iu HGH
25mg Iron

Pre-workout:
Meal 7
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex
2.5iu HGH


Intra-workout
Calories: 355
2 serving EAA’s Max
1 hydration packet
2 serving whey concentrate, unflavored
8oz Almond milk
8oz coconut milk

Post-workout
Meal 8
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex


Meal 1
Calories: 316
1 serving whey concentrate, Unflavored
1 serving whey concentrate, Chocolate
1 cup organic almond milk unsweetened
8oz organic Aloe Vera juice

Meal 2
Calories: 550
4 farm fresh eggs
2 chicken jalapeño sausage
1oz Feta cheese

Meals 3
Calories: 600
3 choc chip cookie dough protein bar

Meal 4
Calories: 549
9oz oven roasted turkey breast
1 tillamook habanero cheese slice
1 tbsp avocado oil mayo
3 tsp mustard
2 great seed bread slices

Meal 5
Calories: 380
2 choc chunk brownie protein bar

Meal 6
Calories: 407
2 cup cottage cheese

Meal 7
Calories: 500
2 serving whey concentrate,Unflavored
2 cup coconut milk unsweetened
1/4 cup organic steel cut oats

Meal 8
Calories: 460
1/3 cup gluten free granola cranberry maple nuts
1.2 cup Mesa Sunrise with raisins
2tsp monkfruit sweetener
2cups coconut milk


Plus Vitamins: NAC, Tudca, Tumeric, Cinnamon, Vit D3/E/C, Iron, iodine, calcium, magnesium, Alaskan fish oil, saw palmetto, potassium, S-glutathione, zinc, organ defender, Natural Wellness (brand): Ultra Milk thistle, Clinical Liver Support....



Well my chest is definitely destroyed and it was a real forced day today trying to do my job lol... I’m glad though. I didn’t realize it was going to be this site though.

Blasted through shoulders and back. Just a quickie as I had an appointment to get too. Felt good though. Flawless execution of my reps. Need to bump up the weight.



Daily gratitude item:
Grateful to be in a place in life where I care to take care of myself and take all the necessary steps to do so... even though it’s been a long road, it’s been worth it.


10:00pm
100mg metoprolol
1 - 5-HTP Plus
500mg L-Tyrosine
100mcg T4 liquid
12.5mg Aromasin
25mg Iron
2 Kirkland sleep aid


Total water consumed until now:
2.75gallons + hydration pack + 6 grams sea salt with iodide


Total Calories and Macros today
Calories: 4,207
Protein: 425
Carbs: 233
Fiber: 95
Sugar: 51
Fat: 161


Workout:
Shoulders and back

Warm up superset w/dumbbells
One of each, repeat all to complete 1 rep count:
Lateral Raise
Front Raise
Front high lateral raise
Front shoulder height raise
Front to mid height raise
Internal rotation
Lateral raise
-complete-
3 total sets @
15lbs x 8 reps each movement


Cable upright rows
1 warm up set @
50lbs x 25 reps
4 sets @
120lbs x 10 reps

Seated cable rows
4 sets @
150lbs x 10 reps

Machine shoulder press
4 sets @
120lbs x 10 reps

Close grip lat pull down
4 sets @
150lbs x 8 reps

Underhand pull downs
4 sets @
150lbs x 6 reps

TBar Rows
4 sets @
135lbs x 10 reps

Seated Rear delt fly
4 sets @
120lbs x 10 reps

Arnold press
4 sets@
35lbs x 10 reps

One arm upright row
4 sets @
25lbs x 8 reps

[Cowboymike]

Day 427

Upon wake up:
500mg L-Tyrosine
12.5mg Aromasin
2.5iu HGH
25mg Iron
125mg TestC
100mg NPP
100mg MastP
100mg PrimoA

Pre-workout:
Meal 7
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex
2.5iu HGH
125mg TestC
100mg NPP
100mg MastP
100mg PrimoA

Intra-workout
Calories: 355
2 serving EAA’s Max
1 hydration packet
2 serving whey concentrate, unflavored
8oz Almond milk
8oz coconut milk

Post-workout
Meal 8
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex


Meal 1
Calories: 316
1 serving whey concentrate, Unflavored
1 serving whey concentrate, Chocolate
1 cup organic almond milk unsweetened
8oz organic Aloe Vera juice

Meal 2
Calories: 550
4 farm fresh eggs
2 chicken jalapeño sausage
1oz Feta cheese

Meals 3
Calories: 600
3 choc chip cookie dough protein bar

Meal 4
Calories: 549
9oz oven roasted turkey breast
1 tillamook habanero cheese slice
1 tbsp avocado oil mayo
3 tsp mustard
2 great seed bread slices

Meal 5
Calories: 380
2 choc chunk brownie protein bar

Meal 6
Calories: 407
2 cup cottage cheese

Meal 7
Calories: 500
2 serving whey concentrate,Unflavored
2 cup coconut milk unsweetened
1/4 cup organic steel cut oats

Meal 8
Calories: 460
1/3 cup gluten free granola cranberry maple nuts
1.2 cup Mesa Sunrise with raisins
2tsp monkfruit sweetener
2cups coconut milk


Plus Vitamins: NAC, Tudca, Tumeric, Cinnamon, Vit D3/E/C, Iron, iodine, calcium, magnesium, Alaskan fish oil, saw palmetto, potassium, S-glutathione, zinc, organ defender, Natural Wellness (brand): Ultra Milk thistle, Clinical Liver Support....



LEG DDAAAYYYYYEEEEEEEE!!! Whoop whoop! Now it’s official. My entire body is wrecked... my legs are just still in a state of exhaustion... climbed back to where I left off before surgery... happy about that!

Heavy physical work day, and excellent leg day... ready to hit the hay and give it one more day! One more early wake up and then it’s all about the rest days!!! Oh I’ll probably go tanning and do some ab work tomorrow... unless something else isn’t hurting so bad and I can work it..



Daily gratitude item:
Grateful for baby ducks. I had a chance to hold one for a bit today at lunch.. I mean wtf, how are they so friggin cute?!?



8:00pm
100mg metoprolol
1 - 5-HTP Plus
500mg L-Tyrosine
100mcg T4 liquid
12.5mg Aromasin
25mg Iron
2 Kirkland sleep aid


Total water consumed until now:
2.25gallons + hydration pack + 6 grams sea salt with iodide


Total Calories and Macros today
Calories: 4,207
Protein: 425
Carbs: 233
Fiber: 95
Sugar: 51
Fat: 161


Workout:
Leg day
20 min warm up stretches

Angled leg press (high for Quads)
1 set @
90lbs x 50 reps
2 sets @
900lbs x 4 reps
3sets @
700lbs x 6 reps
3 sets @
630lbs x 10 reps
3 sets @
540lbs x 10 reps
3 sets @
450lbs x 15 reps
1 drop set @
450lbs x 15 reps
360lbs x 10 reps
270lbs x 10 reps
180lbs x 10 reps
90lbs x failure

Angled leg press (low for Hamstrings/glutes)
3 sets @
540lbs x 10 reps
3 sets @
450lbs x 15 reps
1 drop set @
360lbs x 10 reps
270lbs x 10 reps
180lbs x 10 reps
90lbs x failure

Leg Extension
1 set @
50lbs x 50 reps
3 sets @
205lbs x 10 reps
3 sets @
180lbs x 10 reps
3 sets @
160lbs x 10 reps
3 drop sets @
120lbs x 10 reps
100lbs x 10 reps
80lbs x 8 reps
60lbs x 8 reps
40lbs x 4 reps

Leg Curls
3 sets @
160lbs x 10 reps
3 sets @
140lbs x 10 reps
3 sets @
120lbs x 10 reps
3 drop sets @
120lbs x 10 reps
100lbs x 10 reps
80lbs x 8 reps
60lbs x 8 reps
40lbs x 4 reps

[Cowboymike]

Day 428

Upon wake up:
500mg L-Tyrosine
12.5mg Aromasin
2.5iu HGH
25mg Iron
300mg EQ


Pre-workout:
Meal 7
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex
2.5iu HGH


Intra-workout
Calories: 355
2 serving EAA’s Max
1 hydration packet
2 serving whey concentrate, unflavored
8oz Almond milk
8oz coconut milk

Post-workout
Meal 8
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex


Meal 1
Calories: 316
1 serving whey concentrate, Unflavored
1 serving whey concentrate, Chocolate
1 cup organic almond milk unsweetened
8oz organic Aloe Vera juice

Meal 2
Calories: 550
4 farm fresh eggs
2 chicken jalapeño sausage
1oz Feta cheese

Meals 3
Calories: 600
3 choc chip cookie dough protein bar

Meal 4
Calories: 549
9oz oven roasted turkey breast
1 tillamook habanero cheese slice
1 tbsp avocado oil mayo
3 tsp mustard
2 great seed bread slices

Meal 5
Calories: 380
2 choc chunk brownie protein bar

Meal 6
Calories: 407
2 cup cottage cheese

Meal 7
Calories: 500
2 serving whey concentrate,Unflavored
2 cup coconut milk unsweetened
1/4 cup organic steel cut oats

Meal 8
Calories: 460
1/3 cup gluten free granola cranberry maple nuts
1.2 cup Mesa Sunrise with raisins
2tsp monkfruit sweetener
2cups coconut milk


Plus Vitamins: NAC, Tudca, Tumeric, Cinnamon, Vit D3/E/C, Iron, iodine, calcium, magnesium, Alaskan fish oil, saw palmetto, potassium, S-glutathione, zinc, organ defender, Natural Wellness (brand): Ultra Milk thistle, Clinical Liver Support....


Well, my apologies for the late entry. I only meant to close my eyes after I ate and showered last night momentarily lol... and instead woke up 12 hours later... Finally my body takes things into its own hands and makes it happen! I haven’t slept that long in many years..

Diet was same. It’ll stay the same for the most part this coming week, with only changing out a last meal of the day with chicken or fish throughout the week. But still utilizing the cereals and oatmeal to lay claim to my carbs.

Everything was sore yesterday so I just did a little filler work with abs and cardio. Just to get a feel for where everything was at... surprised myself though with how sore my legs are and everything else that matter. Especially for so long! So I’ll continue this past weeks rep tempo and routines this week to give it another go since it worked out so well...

The wife’s away this weekend so I do believe tomorrow I’ll be slipping into the forest for some much needed me time. Since the clouds decided to roll in this weekend and cool things down.

I’m finally starting to notice my body is taking shape. Results I can actually see. Not just in the gym mirror results either lol... it just motivates me that much more... ready to pull the pin on these last 5 weeks of the bulk and really go balls to the wall putting in the work before I drop into my cut portion of this run..


Daily gratitude:
Grateful to finally get very much needed, very deep, very restful sleep...



8:00pm
100mg metoprolol
1 - 5-HTP Plus
500mg L-Tyrosine
100mcg T4 liquid
12.5mg Aromasin
25mg Iron
2 Kirkland sleep aid


Total water consumed until now:
2.50gallons + hydration pack + 6 grams sea salt with iodide


Total Calories and Macros today
Calories: 4,207
Protein: 425
Carbs: 233
Fiber: 95
Sugar: 51
Fat: 161


Workout:
Everything body weight only

Back extensions
4 sets of 30reps

Crunches
4 sets of 50reps

Leg raises
4 sets of 50reps

Hanging leg raises with twist
4 sets 20

Roman Chair Side Bends
4 sets of 20

Decline Sit ups
4 sets of 20

45 min Elliptical

[Cowboymike]

Day 429

Upon wake up:
500mg L-Tyrosine
12.5mg Aromasin
2iu HGH (again at 3pm)
25mg Iron
125mg TestC (again at 3pm)
100mg NPP (again at 3pm)
100mg MastP (again at 3pm)
100mg PrimoA (again at 3pm)


Meal 1
Calories: 840
4 farm fresh eggs
2 turkey sausage patties
2 habanero cheese slice
5 tsp cholula
1 English muffin

Meal 2
Calories: 547
2 Cups cottage cheese
24 red apple slices


Meal 3
Calories: 739
9oz oven roasted turkey breast
2 tillamook habanero cheese slice
1 tbsp avocado oil mayo
3 tsp mustard
2 great seed bread slices
1oz feta crumbles

Meal 4
Calories: 501
1 serving whey concentrate,Unflavored
1 serving whey concentrate, Chocolate
1 cup coconut milk unsweetened
1 cup almond milk
1 cup Aloe Vera Juice
4Tbsp pbfit powdered peanut butter


Plus Vitamins: NAC, Tudca, Tumeric, Cinnamon, Vit D3/E/C, Iron, iodine, calcium, magnesium, Alaskan fish oil, saw palmetto, potassium, S-glutathione, zinc, organ defender, Natural Wellness (brand): Ultra Milk thistle, Clinical Liver Support....



Easy easy easy day today... I wanted to have a solid down day before my trip tomorrow into the Forest. I have a fun one planned. No phone or anything will be taken with me. Just my water bladder and emergency pack, snack packs, first aid etc... it involves steep sections that require cable and ropes and wading through the river in a couple sections...

Hope everyone’s having a fantastic day today!



Daily gratitude:
Grateful for nose hairs and their constant work of trapping the big stuff from being inhaled...



8:00pm
100mg metoprolol
1 - 5-HTP Plus
500mg L-Tyrosine
100mcg T4 liquid
12.5mg Aromasin
25mg Iron
2 Kirkland sleep aid


Total water consumed until now:
1.25 gallons


Total Calories and Macros today
Calories: 2,627
Protein: 238
Carbs: 148
Fiber: 23
Sugar: 49
Fat: 119


Workout:
Rest Day

[Cowboymike]

Day 430

Upon wake up:
500mg L-Tyrosine
12.5mg Aromasin
2 iu HGH (2iu @630)
25mg Iron


Meal 1
Calories: 840
4 farm fresh eggs
2 turkey sausage patties
2 habanero cheese slice
5 tsp cholula
1 English muffin

Meal 2
Calories: 547
2 Cups cottage cheese
24 red apple slices

Snacks 1,2,3,4
Calories: 980
Scattered snacks and times.
6 total protein bars

Meal 3
Calories: 739
9oz oven roasted turkey breast
2 tillamook habanero cheese slice
1 tbsp avocado oil mayo
3 tsp mustard
2 great seed bread slices
1oz feta crumbles

Meal 4
Calories: 501
1 serving whey concentrate,Unflavored
1 serving whey concentrate, Chocolate
1 cup coconut milk unsweetened
1 cup almond milk
1 cup Aloe Vera Juice
4Tbsp pbfit powdered peanut butter



Plus Vitamins: NAC, Tudca, Tumeric, Cinnamon, Vit D3/E/C, Iron, iodine, calcium, magnesium, Alaskan fish oil, saw palmetto, potassium, S-glutathione, zinc, organ defender, Natural Wellness (brand): Ultra Milk thistle, Clinical Liver Support....


Put a fork in me I’m completely wiped dafug out.. gnarly hike, gnarly day. Everything was beautiful. I’m in need to up my cardio game. It was crazy how huffing and puffing I was. Anyway I’m off to bed early tonight. Checking in before I do ;0)

Back to the grind tomorrow!


Daily gratitude:
Grateful to have 5 senses to enjoy days like today. Where everything spoke to my soul and I felt at peace within myself.



7:00pm
100mg metoprolol
1 - 5-HTP Plus
500mg L-Tyrosine
100mcg T4 liquid
12.5mg Aromasin
25mg Iron
2 Kirkland sleep aid


Total water consumed until now:
2.75 gallons


Total Calories and Macros today
Calories:
Protein:
Carbs:
Fiber:
Sugar:
Fat:


Workout:
Rest Day / Hike day

[Family_guy]

Day 429

Upon wake up:
500mg L-Tyrosine
12.5mg Aromasin
2iu HGH (again at 3pm)
25mg Iron
125mg TestC (again at 3pm)
100mg NPP (again at 3pm)
100mg MastP (again at 3pm)
100mg PrimoA (again at 3pm)


Meal 1
Calories: 840
4 farm fresh eggs
2 turkey sausage patties
2 habanero cheese slice
5 tsp cholula
1 English muffin

Meal 2
Calories: 547
2 Cups cottage cheese
24 red apple slices


Meal 3
Calories: 739
9oz oven roasted turkey breast
2 tillamook habanero cheese slice
1 tbsp avocado oil mayo
3 tsp mustard
2 great seed bread slices
1oz feta crumbles

Meal 4
Calories: 501
1 serving whey concentrate,Unflavored
1 serving whey concentrate, Chocolate
1 cup coconut milk unsweetened
1 cup almond milk
1 cup Aloe Vera Juice
4Tbsp pbfit powdered peanut butter


Plus Vitamins: NAC, Tudca, Tumeric, Cinnamon, Vit D3/E/C, Iron, iodine, calcium, magnesium, Alaskan fish oil, saw palmetto, potassium, S-glutathione, zinc, organ defender, Natural Wellness (brand): Ultra Milk thistle, Clinical Liver Support....



Easy easy easy day today... I wanted to have a solid down day before my trip tomorrow into the Forest. I have a fun one planned. No phone or anything will be taken with me. Just my water bladder and emergency pack, snack packs, first aid etc... it involves steep sections that require cable and ropes and wading through the river in a couple sections...

Hope everyone’s having a fantastic day today!



Daily gratitude:
Grateful for nose hairs and their constant work of trapping the big stuff from being inhaled...



8:00pm
100mg metoprolol
1 - 5-HTP Plus
500mg L-Tyrosine
100mcg T4 liquid
12.5mg Aromasin
25mg Iron
2 Kirkland sleep aid


Total water consumed until now:
1.25 gallons


Total Calories and Macros today
Calories: 2,627
Protein: 238
Carbs: 148
Fiber: 23
Sugar: 49
Fat: 119


Workout:
Rest Day

I might have missed it but why you doing your shots upon waking then again at 3?

[Cowboymike]

I might have missed it but why you doing your shots upon waking then again at 3?

I split the doses up into 2.. it was suppose to be easier for me... so on workout days I do it upon wake up and then again preworkout.. off days upon wake up and anytime between 3-5pm I get the second shots in.

I won’t be designing another cycle this way. Ever again. Ever. Never.

[Cowboymike]

Day 431

Upon wake up:
500mg L-Tyrosine
12.5mg Aromasin
2.5iu HGH
25mg Iron
50mg Anavar
300mg EQ
125mg TestC
100mg NPP
100mg MastP
100mg PrimoA

Pre-workout:
Meal 7
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex
2.5iu HGH
50mg Anavar
125mg TestC
100mg NPP
100mg MastP
100mg PrimoA

Intra-workout
Calories: 355
2 serving EAA’s Max
1 hydration packet
2 serving whey concentrate, unflavored
8oz Almond milk
8oz coconut milk

Post-workout
Meal 8
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex

Meal 1
Calories: 316
1 serving whey concentrate, Unflavored
1 serving whey concentrate, Chocolate
1 cup organic almond milk unsweetened
8oz organic Aloe Vera juice

Meal 2
Calories: 550
4 farm fresh eggs
2 chicken jalapeño sausage
1oz Feta cheese

Meals 3
Calories: 600
3 choc chip cookie dough protein bar

Meal 4
Calories: 549
9oz oven roasted turkey breast
1 tillamook habanero cheese slice
1 tbsp avocado oil mayo
3 tsp mustard
2 great seed bread slices

Meal 5
Calories: 380
2 choc chunk brownie protein bar

Meal 6
Calories: 407
2 cup cottage cheese

Meal 7
Calories: 500
2 serving whey concentrate,Unflavored
2 cup coconut milk unsweetened
1/4 cup organic steel cut oats

Meal 8
Calories: 690
2 spicy jalapeño chicken sausage
2 French rolls
1 cup fire roasted peppers and onions

Plus Vitamins: NAC, Tudca, Tumeric, Cinnamon, Vit D3/E/C, Iron, iodine, calcium, magnesium, Alaskan fish oil, saw palmetto, potassium, S-glutathione, zinc, organ defender, Natural Wellness (brand): Ultra Milk thistle, Clinical Liver Support....


Odd day at the gym today for sure... started off a little sketchy and felt some weird tension from a certain someone... or maybe it was just in my head... but i just ignored him and did my thing and ended up meeting a super cool ass dude.. never seen him there before, but his lifestyle choices are obviously inline as my own but he’s obviously been at it a lot longer than me... we shared a couple workout stations, had a great conversation, got some tips on tweaking my movements (that actually destroyed my back arms lol) and I found myself a little heightened in the mood department... it made me realize how much I’m screwing myself and my isolation tendencies are a hinderance to my well being... I need to stop being a bitch and make some friends already. In this day and age every possible ice breaking avenue is open in order to meet likeminded people... I mean, they even have a fuggin meetup app for that lol.. I appreciated this guys input very much and hope to see him around there more. It’s actually the first time I really talked to anyone in the gym at all. It felt good. Walked away a bit more pumped.

Started the anavar today. Was slapped with that annoying lower back pump from hell lol ... so I gotta work on my form. Lower back shouldn’t be getting pumped doing arms.



Daily gratitude:
Grateful for the ability to ask for help when I need help. To have shed the ego and pride surrounding such an action long ago. People step up when provided an opportunity. It’s humbling and it puts me into a state of gratitude indeed.



10:30pm
100mg metoprolol
1 - 5-HTP Plus
500mg L-Tyrosine
100mcg T4 liquid
12.5mg Aromasin
25mg Iron
2 Kirkland sleep aid


Total water consumed until now:
2.50 gallons + Hydration + 6 grams sea salt with iodide


Total Calories and Macros today
Calories: 4,437
Protein: 459
Carbs: 255
Fiber: 95
Sugar: 41
Fat: 162


Workout:

Arm Day

Stand up dumbbell curls
1 set @
15lbs x 30 reps
2 sets @
80lbs x 2 reps
3 sets @
70lbs x 4 reps
3 sets @
65lbs x 6 reps
3 sets
50lbs x 10 reps
3 sets
40lbs x 10 reps

Stand up cross body hammer curls
4 sets @
40lbs x 10 reps

Cable Curls w/straight bar
3 sets @
120lbs x 8 reps
3 sets @
100lbs x 8 reps
3 drop sets @
80lbs x 6 reps
60lbs x 6 reps
40lbs x 10 reps
20lbs x 10 reps

Sit down tricep machine
1 set @
40lbs x 50 reps
1 set @
200lbs x 4 reps
1 set @
180lbs x 4 reps
3 sets @
160lbs x 8 reps
3 drop sets @
100lbs x 10 reps
80lbs x 10 reps
60lbs x 8 reps
40lbs x 8 reps
20lbs x 8 reps

Reverse curls with easy bar
4 sets @
40lbs x 10 reps
3 sets @
30lbs x 10 reps

Wrist curls with straight bar
4 sets @
60lbs x 10 reps

Cable rope tricep push down
3 sets @
200lbs x 6 reps
3 sets @
180lbs x 6 reps
Dropsets done with 2 ropes instead of one. One for each hand length wise.
3 drop sets @
100lbs x 8 reps
80lbs x 8 reps
70lbs x 8 reps
60lbs x 8 reps
50lbs x 8 reps

Cable straight bar push down
3 sets @
150lbs x 10 reps

Reverse cable straight bar pull down
3 sets @
100lbs x 10 reps

Standup overhead cable tricep extension with small straight bar
4 sets @
100lbs x 12 reps

[Proximal]

Congrats on talking to another human being. Personally, I avoid them at all costs.

That said, it is cool when you do have an unexpected down to earth conversation with someone.

[Cowboymike]

Congrats on talking to another human being. Personally, I avoid them at all costs.

That said, it is cool when you do have an unexpected down to earth conversation with someone.

I’ve been doing that very thing, just avoiding everyone at all costs (except when forced to intertwine at work)... and can’t seem to shake the feeling maybe one or two dudes to go do guy shit with may be cool.. even if it’s just hitting the gym or something... it’s just been lock down status with my girl all these years.. she can’t hang at all.. no competitive fires get lit..

But it was cool to be shown some simple tricks that woke up some muscles and delivered a nice pump. His experience definitely shined

[Cowboymike]

Day 432

Upon wake up:
500mg L-Tyrosine
12.5mg Aromasin
2.5iu HGH
25mg Iron
50mg Anavar


Pre-workout:
Meal 7
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex
2.5iu HGH
50mg Anavar


Intra-workout
Calories: 355
2 serving EAA’s Max
1 hydration packet
2 serving whey concentrate, unflavored
8oz Almond milk
8oz coconut milk

Post-workout
Meal 8
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex

Meal 1
Calories: 316
1 serving whey concentrate, Unflavored
1 serving whey concentrate, Chocolate
1 cup organic almond milk unsweetened
8oz organic Aloe Vera juice

Meal 2
Calories: 550
4 farm fresh eggs
2 chicken jalapeño sausage
1oz Feta cheese

Meals 3
Calories: 600
3 choc chip cookie dough protein bar

Meal 4
Calories: 549
9oz oven roasted turkey breast
1 tillamook habanero cheese slice
1 tbsp avocado oil mayo
3 tsp mustard
2 great seed bread slices

Meal 5
Calories: 380
2 choc chunk brownie protein bar

Meal 6
Calories: 407
2 cup cottage cheese

Meal 7
Calories: 500
2 serving whey concentrate,Unflavored
2 cup coconut milk unsweetened
1/4 cup organic steel cut oats

Meal 8
Calories: 230
2 spicy jalapeño chicken sausage
1 cup fire roasted peppers and onions

Plus Vitamins: NAC, Tudca, Tumeric, Cinnamon, Vit D3/E/C, Iron, iodine, calcium, magnesium, Alaskan fish oil, saw palmetto, potassium, S-glutathione, zinc, organ defender, Natural Wellness (brand): Ultra Milk thistle, Clinical Liver Support....


Here comes the rain... probably a day or two and then the heat waves a comin to wreak havoc... crazy day at work and then topped off some shoulders and back. Decided to switch days with chest as I was crunched for time and had to get to the airport through all that crazy traffic...

I’m starting to get the cellphone pains in my forearms again... going to need to train myself to grip my phone differently for sure.



Daily gratitude:
Grateful to have my wife back home... even though I truly do enjoy my alone time, I sure do miss her presence at the same time...


9:00pm
100mg metoprolol
1 - 5-HTP Plus
500mg L-Tyrosine
100mcg T4 liquid
12.5mg Aromasin
25mg Iron
2 Kirkland sleep aid


Total water consumed until now:
2.00 gallons + Hydration + 6 grams sea salt with iodide


Total Calories and Macros today
Calories: 3,977
Protein: 443
Carbs: 169
Fiber: 91
Sugar: 35
Fat: 157


Workout:
Shoulders and back

Warm up superset w/dumbbells
One of each, repeat all to complete 1 rep count:
Lateral Raise
Front Raise
Front high lateral raise
Front shoulder height raise
Front to mid height raise
Internal rotation
Lateral raise
-complete-
3 total sets @
15lbs x 8 reps each movement


Cable upright rows
1 warm up set @
50lbs x 25 reps
4 sets @
120lbs x 10 reps

Seated cable rows
4 sets @
150lbs x 10 reps

Machine shoulder press
4 sets @
120lbs x 10 reps

Close grip lat pull down
4 sets @
150lbs x 8 reps

Underhand pull downs
4 sets @
150lbs x 6 reps

TBar Rows
4 sets @
135lbs x 10 reps

Seated Rear delt fly
4 sets @
120lbs x 10 reps

Arnold press
4 sets@
35lbs x 10 reps

One arm upright row
4 sets @
25lbs x 8 reps

[Cowboymike]

Day 433

Upon wake up:
500mg L-Tyrosine
12.5mg Aromasin
2iu HGH
25mg Iron
50mg Anavar
125mg TestC
100mg NPP
100mg MastP
100mg PrimoA

Pre-workout:
Meal 7
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex
2iu HGH
50mg Anavar
125mg TestC
100mg NPP
100mg MastP
100mg PrimoA

Intra-workout
Calories: 355
2 serving EAA’s Max
1 hydration packet
2 serving whey concentrate, unflavored
8oz Almond milk
8oz coconut milk

Post-workout
Meal 8
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex

Meal 1
Calories: 316
1 serving whey concentrate, Unflavored
1 serving whey concentrate, Chocolate
1 cup organic almond milk unsweetened
8oz organic Aloe Vera juice

Meal 2
Calories: 550
4 farm fresh eggs
2 chicken jalapeño sausage
1oz Feta cheese

Meals 3
Calories: 600
3 choc chip cookie dough protein bar

Meal 4
Calories: 549
9oz oven roasted turkey breast
1 tillamook habanero cheese slice
1 tbsp avocado oil mayo
3 tsp mustard
2 great seed bread slices

Meal 5
Calories: 380
2 choc chunk brownie protein bar

Meal 6
Calories: 407
2 cup cottage cheese

Meal 7
Calories: 500
2 serving whey concentrate,Unflavored
2 cup coconut milk unsweetened
1/4 cup organic steel cut oats

Meal 8
Calories: 717
1 angus beef patty
1 habanero cheese
1/2cup fire roasted peppers and onions
1 onion bun
1/2 cup yellow onion


Plus Vitamins: NAC, Tudca, Tumeric, Cinnamon, Vit D3/E/C, Iron, iodine, calcium, magnesium, Alaskan fish oil, saw palmetto, potassium, S-glutathione, zinc, organ defender, Natural Wellness (brand): Ultra Milk thistle, Clinical Liver Support....


Pretty mellow day. Lots of busy work, nothing too physical or taxing. Plenty of energy to spend at the gym. Angel put some chest and really got my form down good enough that I tried shutting my eyes and picturing my muscles contracting, tearing, getting blood and nutrients delivered... great workout. Left there feeling quite satisfied.



Daily gratitude:
Grateful to be allowed to wake up this morning and live another day on this earth. I made it a good day indeed.


9:00pm
100mg metoprolol
1 - 5-HTP Plus
500mg L-Tyrosine
100mcg T4 liquid
12.5mg Aromasin
25mg Iron
2 Kirkland sleep aid


Total water consumed until now:
1.75 gallons + Hydration packet

Total Calories and Macros today
Calories: 4,464
Protein: 460
Carbs: 200
Fiber: 92
Sugar: 39
Fat: 190


Workout:
Chest Day

Mid range cable cross over
1 set @
20lbs x 50 reps
3 sets @
80lbs x 8 reps
3 sets @
70lbs x 12 reps
3 sets @
60lbs x 12 reps
3 sets @
50lbs x 15 reps
2 drop sets @
50lbs x 10 reps
40lbs x 10 reps
30lbs x 10 reps
20lbs x 10 reps
10lbs x 10 reps

High range cable cross over
3 sets @
80lbs x 8 reps
3 sets @
70lbs x 12 reps
3 sets @
60lbs x 12 reps
3 sets @
50lbs x 15 reps
6 sets @
50lbs x 15 reps
2 drop sets @
50lbs x 10 reps
40lbs x 10 reps
30lbs x 10 reps
20lbs x 10 reps
10lbs x failure

Low range cable crossover
80lbs x 8 reps
3 sets @
70lbs x 12 reps
3 sets @
60lbs x 12 reps
3 sets @
50lbs x 15 reps
2 drop sets @
50lbs x 10 reps
40lbs x 10 reps
30lbs x 10 reps
20lbs x 10 reps
10lbs x failure

Chest press machine
4 sets @
200lbs x 10 reps

[Cowboymike]

Day 434

Upon wake up:
500mg L-Tyrosine
12.5mg Aromasin
2iu HGH
25mg Iron
50mg Anavar


Pre-workout:
Meal 7
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex
2iu HGH
50mg Anavar


Intra-workout
Calories: 355
2 serving EAA’s Max
1 hydration packet
2 serving whey concentrate, unflavored
8oz Almond milk
8oz coconut milk

Post-workout
Meal 8
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex

Meal 1
Calories: 316
1 serving whey concentrate, Unflavored
1 serving whey concentrate, Chocolate
1 cup organic almond milk unsweetened
8oz organic Aloe Vera juice

Meal 2
Calories: 550
4 farm fresh eggs
2 chicken jalapeño sausage
1oz Feta cheese

Meals 3
Calories: 600
3 choc chip cookie dough protein bar

Meal 4
Calories: 549
9oz oven roasted turkey breast
1 tillamook habanero cheese slice
1 tbsp avocado oil mayo
3 tsp mustard
2 great seed bread slices

Meal 5
Calories: 380
2 choc chunk brownie protein bar

Meal 6
Calories: 407
2 cup cottage cheese

Meal 7
Calories: 500
2 serving whey concentrate,Unflavored
2 cup coconut milk unsweetened
1/4 cup organic steel cut oats

Meal 8
Calories: 920
4 pieces thin cauliflower crust veggie pizza


Plus Vitamins: NAC, Tudca, Tumeric, Cinnamon, Vit D3/E/C, Iron, iodine, calcium, magnesium, Alaskan fish oil, saw palmetto, potassium, S-glutathione, zinc, organ defender, Natural Wellness (brand): Ultra Milk thistle, Clinical Liver Support....


Put in the work today! Good lawdy...

Today was leg day and I finally broke 1,000 on the angled leg press.. super stoked on that... 1k has been a goal of mine for a while... now I’ll just continue at this level until all my reps catch up. I’ll move forward when I can hit 6-8 clean reps for 3 sets... until then I’ll focus on lower foot positioning to let my hams catch up... my legs were pretty taxed though and I abandoned the rest of the routine... I don’t consider this a fail as my legs were jello walking out the door. I’m happy with that.



Daily gratitude:
Grateful for my daughter. What an amazing human she’s turned out to be... statistics were stacked against her. She’s crushing life and defeating all odds.


9:00pm
100mg metoprolol
1 - 5-HTP Plus
500mg L-Tyrosine
100mcg T4 liquid
12.5mg Aromasin
25mg Iron
2 Kirkland sleep aid


Total water consumed until now:
2.25 gallons + Hydration packet

Total Calories and Macros today
Calories: 4,667
Protein: 468
Carbs: 266
Fiber: 97
Sugar: 50
Fat: 177


Workout:
Leg day
20 min warm up stretches

Angled leg press (high for Quads)
1 set @
90lbs x 50 reps
2 sets @
1,000lbs x 2 reps
2 sets @
900lbs x 4 reps
3sets @
700lbs x 6 reps
3 sets @
630lbs x 10 reps
3 sets @
540lbs x 10 reps
3 sets @
450lbs x 15 reps
1 drop set @
450lbs x 15 reps
360lbs x 10 reps
270lbs x 10 reps
180lbs x 10 reps
90lbs x failure

Angled leg press (low for Hamstrings/glutes)
3 sets @
540lbs x 10 reps
3 sets @
450lbs x 15 reps
1 drop set @
360lbs x 10 reps
270lbs x 10 reps
180lbs x 10 reps
90lbs x failure

Leg Extension
1 set @
50lbs x 50 reps
3 sets @
205lbs x 10 reps
3 sets @
180lbs x 10 reps
3 sets @
160lbs x 10 reps
3 drop sets @
120lbs x 10 reps
100lbs x 10 reps
80lbs x 8 reps
60lbs x 8 reps
40lbs x 4 reps

Leg Curls
3 sets @
160lbs x 10 reps
3 sets @
140lbs x 10 reps
3 sets @
120lbs x 10 reps
3 drop sets @
120lbs x 10 reps
100lbs x 10 reps
80lbs x 8 reps
60lbs x 8 reps
40lbs x 4 reps

[Cowboymike]

Day 435

Upon wake up:
500mg L-Tyrosine
12.5mg Aromasin
2iu HGH
25mg Iron
50mg Anavar
300mg EQ
125mg TestC
100mg NPP
100mg MastP
100mg PrimoA

Pre-workout:
Meal 7
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex
2iu HGH
50mg Anavar
125mg TestC
100mg NPP
100mg MastP
100mg PrimoA

Intra-workout
Calories: 355
2 serving EAA’s Max
1 hydration packet
2 serving whey concentrate, unflavored
8oz Almond milk
8oz coconut milk

Post-workout
Meal 8
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex

Meal 1
Calories: 316
1 serving whey concentrate, Unflavored
1 serving whey concentrate, Chocolate
1 cup organic almond milk unsweetened
8oz organic Aloe Vera juice

Meal 2
Calories: 550
4 farm fresh eggs
2 chicken jalapeño sausage
1oz Feta cheese

Meals 3
Calories: 600
3 choc chip cookie dough protein bar

Meal 4
Calories: 549
9oz oven roasted turkey breast
1 tillamook habanero cheese slice
1 tbsp avocado oil mayo
3 tsp mustard
2 great seed bread slices

Meal 5
Calories: 380
2 choc chunk brownie protein bar

Meal 6
Calories: 407
2 cup cottage cheese

Meal 7
Calories: 500
2 serving whey concentrate,Unflavored
2 cup coconut milk unsweetened
1/4 cup organic steel cut oats

Meal 8
Calories: 530
2 servings Chocolate almond granola clusters
1 cup almond milk


Plus Vitamins: NAC, Tudca, Tumeric, Cinnamon, Vit D3/E/C, Iron, iodine, calcium, magnesium, Alaskan fish oil, saw palmetto, potassium, S-glutathione, zinc, organ defender, Natural Wellness (brand): Ultra Milk thistle, Clinical Liver Support....


Early wake up, long day. Kicked serious ass and then hit the gym to kick some more ass... I just went until I was so drained I couldn’t think straight... a great way to cap off the week...

I’m definitely starting to see some fluff showing up from the increase in food. It scares my brain tbh and it kicks in insecurities I thought I’ve done away with. But it’s all good, I’ll fight this beast on every front it decides to show up. Mind, body and spirit.



Daily gratitude:
Grateful my boss has taken on a whole different approach with me. I feel like I can spread my wings and just do what I love to do. Bust ass the best I can and get shit done. Not sure what changed, but it creates a work environment that’s motivating instead of deflating. Time to shine!


10:00pm
100mg metoprolol
1 - 5-HTP Plus
500mg L-Tyrosine
100mcg T4 liquid
12.5mg Aromasin
25mg Iron
2 Kirkland sleep aid


Total water consumed until now:
1.75 gallons + Hydration packet


Total Calories and Macros today
Calories: 4,277
Protein: 433
Carbs: 235
Fiber: 98
Sugar: 56
Fat: 166


Workout:

Shoulders and back

Warm up superset w/dumbbells
One of each, repeat all to complete 1 rep count:
Lateral Raise
Front Raise
Front high lateral raise
Front shoulder height raise
Front to mid height raise
Internal rotation
Lateral raise
-complete-
3 total sets @
15lbs x 8 reps each movement


Cable upright rows
1 warm up set @
50lbs x 25 reps
4 sets @
120lbs x 10 reps

Seated cable rows
4 sets @
150lbs x 10 reps

Machine shoulder press
4 sets @
120lbs x 10 reps

Close grip lat pull down
4 sets @
150lbs x 8 reps

Underhand pull downs
4 sets @
150lbs x 6 reps

TBar Rows
4 sets @
135lbs x 10 reps

Seated Rear delt fly
4 sets @
120lbs x 10 reps

Arnold press
4 sets@
35lbs x 10 reps

One arm upright row
4 sets @
25lbs x 8 reps


Everything else body weight only

Back extensions
4 sets of 30reps

Crunches
4 sets of 50reps

Leg raises
4 sets of 50reps

Hanging leg raises with twist
4 sets 20

Roman Chair Side Bends
4 sets of 20

Decline Sit ups
4 sets of 20

45 min Elliptical

[Cowboymike]

Day 436

Upon wake up:
500mg L-Tyrosine
12.5mg Aromasin
2iu HGH
25mg Iron
50mg Anavar


@4pm
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex
2iu HGH
50mg Anavar


Meal 1
Calories: 316
1 serving whey concentrate, Unflavored
1 serving whey concentrate, Chocolate
1 cup organic almond milk unsweetened
8oz organic Aloe Vera juice

Meal 2
Calories: 550
4 farm fresh eggs
2 chicken jalapeño sausage
1oz Feta cheese

Meals 3
Calories: 600
3 choc chip cookie dough protein bar

Meal 4
Calories: 549
9oz oven roasted turkey breast
1 tillamook habanero cheese slice
1 tbsp avocado oil mayo
3 tsp mustard
2 great seed bread slices

Meal 5
Calories: 380
2 choc chunk brownie protein bar

Meal 6
Calories: 407
2 cup cottage cheese

Meal 7
Calories: 500
2 serving whey concentrate,Unflavored
2 cup coconut milk unsweetened
1/4 cup organic steel cut oats


Plus Vitamins: NAC, Tudca, Tumeric, Cinnamon, Vit D3/E/C, Iron, iodine, calcium, magnesium, Alaskan fish oil, saw palmetto, potassium, S-glutathione, zinc, organ defender, Natural Wellness (brand): Ultra Milk thistle, Clinical Liver Support....



Frustrating day. Should’ve went to the gym and burned off this excess displaced energy. Chores, errands and busy work all done. I think I’ll treat myself to an easy day tomorrow. I may even eat some pancakes and take advantage of the last 4 weeks of this bulk before I go to aggressive cut mode.

Meal prep tomorrow. Trying to mix things up just a little. I’m definitely getting burned out on my inability to get creative with my meals and planning there of.



Daily gratitude:
Grateful to take a pause and establish control over myself over judgement. That I reacted opposite of how I felt and it wanted to react and therefore was rewarded with not having to make any amends, I didn’t create any wreckage, I walked away a bit richer inside for turning the tables and being of service to another human, instead of a complete piece of shit. In the end we are all human. I’m no better than anyone.



10:00pm
100mg metoprolol
1 - 5-HTP Plus
500mg L-Tyrosine
100mcg T4 liquid
12.5mg Aromasin
25mg Iron
2 Kirkland sleep aid


Total water consumed until now:
1.25 gallons


Total Calories and Macros today
Calories: 3,342
Protein: 369
Carbs: 135
Fiber: 87
Sugar: 19
Fat: 133


Workout:

Rest Day

[Cowboymike]

Day 437

Upon wake up:
500mg L-Tyrosine
12.5mg Aromasin
2iu HGH
25mg Iron
50mg Anavar
125mg TestC
100mg NPP
100mg MastP
100mg PrimoA

Pre-workout:
Meal 7
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex
2iu HGH
50mg Anavar
125mg TestC
100mg NPP
100mg MastP
100mg PrimoA

Intra-workout
Calories: 355
2 serving EAA’s Max
1 hydration packet
2 serving whey concentrate, unflavored
8oz Almond milk
8oz coconut milk

Post-workout
Meal 8
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex

Meal 1
Calories: 316
1 serving whey concentrate, Unflavored
1 serving whey concentrate, Chocolate
1 cup organic almond milk unsweetened
8oz organic Aloe Vera juice

Meal 2
Calories: 610
4 farm fresh eggs
2 turkey sausage patty
1oz Feta crumbled cheese

Meals 3
Calories: 600
3 choc chip cookie dough protein bar

Meal 4
Calories: 817
16oz Ahi Tuna steaks
1 cup veggie fried rice

Meal 5
Calories: 380
2 choc chunk brownie protein bar

Meal 6
Calories: 407
2 cup cottage cheese

Meal 7
Calories: 500
2 serving whey concentrate,Unflavored
2 cup coconut milk unsweetened
1/4 cup organic steel cut oats

Meal 8
Calories: 530
1.3 cups just clusters almond cereal
1 cup almond milk

Plus Vitamins: NAC, Tudca, Tumeric, Cinnamon, Vit D3/E/C, Iron, iodine, calcium, magnesium, Alaskan fish oil, saw palmetto, potassium, S-glutathione, zinc, organ defender, Natural Wellness (brand): Ultra Milk thistle, Clinical Liver Support....


Suppose to be an off/rest day today but I was chomping at the bit for whatever reason... so I just hit the gym for some tanning and random movements to get the blood flowing.

Meal prep done, remaining chores done, ready to rock the week.

Truly hope everyone’s had a great weekend!



Daily gratitude:
Today I’m grateful to have utensils to cook, eat and meal prep with.


10:00pm
100mg metoprolol
1 - 5-HTP Plus
500mg L-Tyrosine
100mcg T4 liquid
12.5mg Aromasin
25mg Iron
2 Kirkland sleep aid


Total water consumed until now:
2.0 gallons + Hydration packet


Total Calories and Macros today
Calories: 4,160
Protein: 439
Carbs: 218
Fiber: 91
Sugar: 38
Fat: 152


Workout:
Hodgepodge of random movements. I went without a plan and just basically did a few exercises of each group.. light weight.. really slow and stretched out during and after movements. Kind of just loosening everything up that’s tight and in pain at the moment.

Little bit if bi’s, Tri’s, shoulders, back, hams, quads, chest, abs and cardio..

Today was suppose to be full rest day but I was feeling pretty antsy.

[Cowboymike]

Day 438

Upon wake up:
500mg L-Tyrosine
12.5mg Aromasin
2iu HGH
25mg Iron
50mg Anavar
300mg EQ


Pre-workout:
Meal 5
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex
2iu HGH
50mg Anavar


Intra-workout
Calories: 385
2 serving EAA’s Max
3 serving juicy strawberry burst EAA
1 hydration packet
2 serving whey concentrate, unflavored
8oz Almond milk
8oz coconut milk


Post-workout
Meal 6
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex


Meal 1
Calories: 316
1 serving whey concentrate, Unflavored
1 serving whey concentrate, Chocolate
1 cup organic almond milk
8oz organic Aloe Vera juice

Meal 2
Calories: 589
2 slice great seed bread slice
1tbsp Avocado Oil mayo
3tsp mustard
1 1/2 habanero cheese slice
4oz smoked Black Forest BBQ Ham

Meal 3
Calories: 640
4oz cashew nut clusters

Meal 4
Calories: 407
2 cups cottage cheese

Meal 5
Calories: 500
2 serving whey concentrate,Unflavored
2 cup coconut milk unsweetened
1/4 cup organic steel cut oats

Meal 6
Calories: 360
1 1/2 servings kashi cinnamon harvest cereal
2 cups almond milk

Plus Vitamins: NAC, Tudca, Tumeric, Cinnamon, Vit D3/E/C, Iron, iodine, calcium, magnesium, Alaskan fish oil, saw palmetto, potassium, S-glutathione, zinc, organ defender, Natural Wellness (brand): Ultra Milk thistle, Clinical Liver Support....


Heat wave kicking my ass already... 4 more days in store for this. Grab the rope and hold on tight. It’s going to be a hectic ride... sweating like a whore in church (one of my favorite lines of all time lol)

Despite the heat and being out all day in the sun, I had a bunch of energy to spend. So naturally I changed my routine up to accommodate. Completely destroyed my arms today... I would have to say I had a lot of fun and my arms were noodles by the time I walked out of there. I don’t feel bad about not pushing heavy today. Volume and strict movements was a fun trade off. I may just repeat this one for a few more weeks. If I can that is lol.. it took an incredible amount of energy and I need to pack in a bit more calories if I’m going to hit a day like this after a work day like it was. Pumped and stoked though.

Dropping half dose of aromasin to raise E for last 4 weeks. I’m aiming for higher end of normal range. Before I lower it during my cut.

Adding proviron 50mg/day

Dropping hgh to 3iu/day


Daily gratitude:
Today I’m grateful to have gotten a good nights sleep. It even came with trippy vivid dreams. More end of the world apocalyptic style scenes... I swear if I could just get disciplined enough to spend more time writing, these things would make pretty cool stories...


9:00pm
100mg metoprolol
1 - 5-HTP Plus
500mg L-Tyrosine
100mcg T4 liquid
50mg Proviron
25mg Iron
2 Kirkland sleep aid


Total water consumed until now:
3.25 gallons + 2 Hydration packet + 6g Sea salt with iodide


Total Calories and Macros today
Calories: 3,582
Protein: 333
Carbs: 252
Fiber: 61
Sugar: 52
Fat: 142


Workout:
Arm day

Volume day, Light weight, slow and strict

Stretching 15min, 5lb weighted to help really stretch without locking and hurting the elbow.. right side has decided to now start acting up. Gggrrrr

Low Pulley Curls with straight bar
1 set @
20lb x 50 reps
3 set @
80lb x 25 reps
3 set @
60lb x 25 reps
3 drop sets @
60 x 20 reps
50 x 15 reps
40 x 10 reps
30 x 8 reps
20 x 8 reps

Stretching 5 minutes

Standing one arm bicep curl (right)
4 drop sets @
40 x 15 reps
30 x 15 reps
20 x 15 reps
10 x 15 reps

Standing one arm bicep curl (left)
4 drop sets @
40 x 15 reps
30 x 15 reps
20 x 15 reps
10 x 15 reps

Stretching 5 minutes

Hammer Curls with rope
3 sets @
80lbs x 10 reps
3 sets @
60lbs x 10 reps
3 sets @
40lbs x 10 reps
1 burnout set
20lbs to failure

Preacher Curls (machine)
2 sets @
80lbs x 25 reps
2 sets @
60lbs x 25 reps
2 sets @
40lbs x 25 reps
2 sets @
20lbs x 25 reps

Triceps push down with 2 ropes
3 sets @
100lbs x 25 reps
3 sets @
80lbs x 25 reps
3 sets @
60lbs x 25 reps
3 drop sets @ (slower reps as weight drops)
60lbs x 15 reps
50lbs x 15 reps
40lbs x 15 reps
30lbs x 15 reps
20lbs x 15 reps

Triceps push downs
3 sets @
100lbs x 25 reps
3 sets @
80lbs x 25 reps
3 sets @
60lbs x 25 reps
3 drop sets @ (slower reps as weight drops)
60lbs x 15 reps
50lbs x 15 reps
40lbs x 15 reps
30lbs x 15 reps
20lbs x 15 reps

Reverse grip triceps push down
3 sets @
100lbs x 25 reps
3 sets @
80lbs x 25 reps
3 sets @
60lbs x 25 reps
3 drop sets @ (slower reps as weight drops)
60lbs x 15 reps
50lbs x 15 reps
40lbs x 15 reps
30lbs x 15 reps
20lbs x 15 reps

Reverse Curls with easy bar
3 sets @
40lbs x 15 reps
3 sets @
30lbs x 15 reps
3 sets @
20lbs x 15 reps

[Cowboymike]

Day 439

Upon wake up:
500mg L-Tyrosine
12.5mg Aromasin
1.5iu HGH
25mg Iron
50mg Anavar
125mg TestC
100mg NPP
100mg MastP
100mg PrimoA

Pre-workout:
Meal 5
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex
1.5iu HGH
50mg Anavar
125mg TestC
100mg NPP
100mg MastP
100mg PrimoA

Intra-workout
Calories: 355
2 serving EAA’s Max
1 hydration packet
2 serving whey concentrate, unflavored
8oz Almond milk
8oz coconut milk

Post-workout
Meal 6
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex

Meal 1
Calories: 316
1 serving whey concentrate, Unflavored
1 serving whey concentrate, Chocolate
1 cup organic almond milk
8oz organic Aloe Vera juice

Meal 2
Calories: 589
2 slice great seed bread slice
1tbsp Avocado Oil mayo
3tsp mustard
1 1/2 habanero cheese slice
4oz smoked Black Forest BBQ Ham

Meal 3
Calories: 640
4oz cashew nut clusters

Meal 4
Calories: 407
2 cups cottage cheese

Meal 5
Calories: 500
2 serving whey concentrate,Unflavored
2 cup coconut milk unsweetened
1/4 cup organic steel cut oats

Meal 6
Calories: 840
Honey garlic chicken breast
Jasmine rice


Plus Vitamins: NAC, Tudca, Tumeric, Cinnamon, Vit D3/E/C, Iron, iodine, calcium, magnesium, Alaskan fish oil, saw palmetto, potassium, S-glutathione, zinc, organ defender, Natural Wellness (brand): Ultra Milk thistle, Clinical Liver Support....


Had a horrible night trying to sleep lol.. that’s what I get for bragging about how good of sleep I had gotten the night before..

Hot hot hot today. My goodness. Just a couple days left and it’ll cool down 10 degrees at least..

Put in brutal day at work and hit chest tonight. I just utilized the cables and focused on strict and slow. I’m starting to really love these drop sets I’ll be honest. My arms are friggin toasted from yesterday and my chest was plump full on the way out tonight! Can’t wait to feel the soreness tomorrow! ;0)



Daily gratitude:
Grateful that when one door seems to close, another door opens... it’s really hard for me to deny that our lives are truly by design. To many coincidences occur. It’s trippy AF


9:00pm
100mg metoprolol
1 - 5-HTP Plus
500mg L-Tyrosine
100mcg T4 liquid
50mg Proviron
25mg Iron
2 Kirkland sleep aid


Total water consumed until now:
2.75 gallons + Hydration packet + 6g Sea salt with iodide


Total Calories and Macros today
Calories: 4,032
Protein: 399
Carbs: 272
Fiber: 49
Sugar: 91
Fat: 145


Workout:
Chest day cables

Mid
1- 30 x 30
4 - 80 x 12
3 drop sets (slower reps each time you lower weight)
80 x 8
70 x 8
60 x 8
50 x 8
40 x 15
30 x 15
20 x 30 (to failure last set)

High
1 - 80 x 12
3 - 60 x 12
3 - 50 x 12
3 drop sets (slower reps each time you lower weight)
50 x 15
40 x 15
30 x 15
20 x 30 (to failure last set)

Low
1 - 80 x 6
3 - 60 x 10
3 - 50 x 12
3 drop sets (slower reps each time you lower weight)
50 x 15
40 x 15
30 x 15
20 x 30 (to failure last set)

[Cowboymike]

Day 440

Upon wake up:
500mg L-Tyrosine
12.5mg Aromasin
1.5iu HGH
25mg Iron
50mg Anavar

@9:00pm
1.5iu HGH
50mg Anavar


Meal 1
Calories: 316
1 serving whey concentrate, Unflavored
1 serving whey concentrate, Chocolate
1 cup organic almond milk
8oz organic Aloe Vera juice

Meal 2
Calories: 589
2 slice great seed bread slice
1tbsp Avocado Oil mayo
3tsp mustard
1 1/2 habanero cheese slice
4oz smoked Black Forest BBQ Ham

Meal 3
Calories: 640
4oz cashew nut clusters

Meal 4
Calories: 407
2 cups cottage cheese

Meal 5
Calories: 500
2 serving whey concentrate,Unflavored
2 cup coconut milk unsweetened
1/4 cup organic steel cut oats

Meal 6
Calories: 810
6 pieces bacon wrapped chicken bites


Plus Vitamins: NAC, Tudca, Tumeric, Cinnamon, Vit D3/E/C, Iron, iodine, calcium, magnesium, Alaskan fish oil, saw palmetto, potassium, S-glutathione, zinc, organ defender, Natural Wellness (brand): Ultra Milk thistle, Clinical Liver Support....


Today was crazy busy and I had to chase emergency calls. Screwed me right out of the gym. Gotta go to work super early tomorrow so I gotta got the hay asap. Sorry for the shorty entry.


Daily gratitude:
Grateful to have comfortable Egyptian cotton sheets to sleep on.. a definite treat


9:30pm
100mg metoprolol
1 - 5-HTP Plus
500mg L-Tyrosine
100mcg T4 liquid
50mg Proviron
25mg Iron
2 Kirkland sleep aid


Total water consumed until now:
3.25 gallons + Hydration packet + 6g Sea salt with iodide


Total Calories and Macros today
Calories: 4,002
Protein: 374
Carbs: 175
Fiber: 49
Sugar: 39
Fat: 195


Workout:
Forced Off Day, no gym

[Cowboymike]

Day 441

Upon wake up:
500mg L-Tyrosine
12.5mg Aromasin
1.5iu HGH
25mg Iron
50mg Anavar
125mg TestC
100mg NPP
100mg MastP
100mg PrimoA

Pre-workout:
Meal 5
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex
1.5iu HGH
50mg Anavar
125mg TestC
100mg NPP
100mg MastP
100mg PrimoA

Intra-workout
Calories: 355
2 serving EAA’s Max
1 hydration packet
2 serving whey concentrate, unflavored
8oz Almond milk
8oz coconut milk

Post-workout
Meal 6
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex

Meal 1
Calories: 316
1 serving whey concentrate, Unflavored
1 serving whey concentrate, Chocolate
1 cup organic almond milk
8oz organic Aloe Vera juice

Meal 2
Calories: 589
2 slice great seed bread slice
1tbsp Avocado Oil mayo
3tsp mustard
1 1/2 habanero cheese slice
4oz smoked Black Forest BBQ Ham

Meal 3
Calories: 640
4oz cashew nut clusters

Meal 4
Calories: 407
2 cups cottage cheese

Meal 5
Calories: 500
2 serving whey concentrate,Unflavored
2 cup coconut milk unsweetened
1/4 cup organic steel cut oats

Meal 6
Calories: 1,120
16oz chicken thigh
1/4 dry cup jasmine rice

Plus Vitamins: NAC, Tudca, Tumeric, Cinnamon, Vit D3/E/C, Iron, iodine, calcium, magnesium, Alaskan fish oil, saw palmetto, potassium, S-glutathione, zinc, organ defender, Natural Wellness (brand): Ultra Milk thistle, Clinical Liver Support....


I’m looking forward to this week being over already lol.. geez Lou eez... it appears that the hotter it gets, the more difficult the jobs are to be completed. Good thing I got the staying hydrated and electrolytes replenished aspect down..

Put in a solid day at work and then hit the gym for some shoulders and back with a little ab work.. I realized how weak I am in the shoulders department.. like it’s pretty bad.. this will need to be something I address. Or I’ll end up a disfigured mess... got this elbow thing I’m starting to fight with on the opposite arm of the last one... that’s irritating lol... at least I know the game plan and what to do about it.

Hope everyone’s having a good week!


Daily gratitude:
Grateful to have the ability to speak up (in a non confrontational manner) for myself and communicate things that bother me and to be able to draw firm boundaries with others.


10:00pm
100mg metoprolol
1 - 5-HTP Plus
500mg L-Tyrosine
100mcg T4 liquid
50mg Proviron
25mg Iron
2 Kirkland sleep aid


Total water consumed until now:
2.25 gallons + Hydration packet + 6g Sea salt with iodide


Total Calories and Macros today
Calories: 4,312
Protein: 399
Carbs: 208
Fiber: 49
Sugar: 39
Fat: 203


Workout:
Shoulders and back

Warm up superset w/dumbbells
One of each, repeat all to complete 1 rep count:
Lateral Raise
Front Raise
Front high lateral raise
Front shoulder height raise
Front to mid height raise
Internal rotation
Lateral raise
-complete-
3 total sets @
15lbs x 8 reps each movement


Cable upright rows
1 warm up set @
50lbs x 25 reps
4 sets @
120lbs x 10 reps

Seated cable rows
4 sets @
150lbs x 10 reps

Machine shoulder press
4 sets @
120lbs x 10 reps

Close grip lat pull down
4 sets @
150lbs x 8 reps

Underhand pull downs
4 sets @
150lbs x 6 reps

TBar Rows
4 sets @
135lbs x 10 reps

Seated Rear delt fly
4 sets @
120lbs x 10 reps

Arnold press
4 sets@
35lbs x 10 reps

One arm upright row
4 sets @
25lbs x 8 reps

Everything else body weight only

Back extensions
4 sets of 30reps

Crunches
4 sets of 50reps

Leg raises
4 sets of 50reps

Hanging leg raises with twist
4 sets 20

Roman Chair Side Bends
4 sets of 20

Decline Sit ups
4 sets of 20

[Cowboymike]

Days
442, 443, 444, 445

My daughter flew into town tonight and I’m going to focus on spending what little time I can with her whiles she’s here...

I hit legs hard AF tonight.

Tomorrow will be a full blown legit cheat day. Hitting the gym early AM though... then later going to the state fair and I have zero plans of holding back... giant corn dog, giant turkey leg, giant cheeseburger are on the list to eat and if I can manage to fit in some cheese fries, I’m going to do it... will hit the fair all day, go catch the music festival at night. Maybe I’ll get a chance to hop on a bull if my buddy can squeeze me in and get me some gear to wear since I sold all mine.

Sunday will be no gym. As we are heading to the eastern part of the state. We are going on a monster of a monster hike. My sprout can easily keep up with me so it’s going to be a no holding back hike to a couple of off the beaten path waterfall hikes I hit before... around 18 miles total and it’ll tax me pretty good that’s for sure... ropes and cables for about a mile and half, so I’ll load up with plenty of the right gear and fuels to get through it. Water straws to drink from the rivers with, as that double pack I’ll carry won’t be enough.

Monday will also be a no gym day. But we will hike up another fun river trail with our floating devices. About 12 mile hike to float back down 20 miles worth of river... nice and relaxing fun.. cap off with a BBQ some big screen in the back yard movie night and back to the grind on Tuesday for me. Home she goes :0(

I’ll pick up logging again Tuesday.

Hope you all have a safe and fun Labor Day. To everyone in the path of the hurricane I wish you well and best of luck. I hope you come out unharmed, safe and all your stuff intact.

[Proximal]

Now THAT is one hell of a weekend - enjoy!