Cowboys Accountability Log

[Obs]

I gotta work on my gratitude.
You are a good man cowboy

[Cowboymike]

I gotta work on my gratitude.
You are a good man cowboy

It’s actually helping a little tbh... after I think of the item, I think about it for about 3-5 minutes using support thoughts of the item.. to kind of really bring it to why, how and really consider the gratitude item... I kind of realize how much I just blow through my day to day taking even the most simplest of items for granted...

[Cowboymike]

Day 193

Upon wake up:
20mg Omeprazole
12.5mg Aromasin

Pre-workout
100mg Flash Labs Anavar


Meals:
Meal 1
Calories: 960
10 servings egg whites
3 large farm fresh eggs
6oz smoked ham
2 slices Monterey Jack cheese


Meal 2
Calories: 640-ish estimate
Left over Chinese from last night
General Taos chicken
Low mien noodles


Meal 3
Calories: 720
2 angus beef patties
2 Monterey Jack cheese slice


Meal 4
Calories: 407
2 cups cottage cheese


Meal 5 post-workout shake
Calories: 845
4 tbsp pbfit powder peanut butter
2 servings unflavored whey concentrate
2 serving chocolate whey concentrate
1 scoop green superfood powder
1 packet amazing grass green superfood

Plus vitamins:
Primer, by Magnum Nutraceuticals, 1 pack 8 caps... Tudca, NAC, Potassium Citrate, Vit D3, Vit B6, Vit E, Super B complex, Wild Alaskan Fish oil, Glucosamine, MSM, Chondroitin, Turmeric, Vita-liver, Liver Support, S-Acetyl Glutathione, Organ Defender, Taurine


A complete and slothful day today... I started to feel a bit stir crazy though so I popped some var and got my ass to the gym... my entire upper body is wrecked though so I just banged out legs... which is aggravating to me... my legs should be screwed from the hike and or from working them out just a few days ago... but theyre not... such a stubborn muscle group for me... trying to get them to grow is my nemesis.... they can sure AF handle a workload and recovery is super fast... 2019 is going to be legs 2 xs a week year... one heavy, one high volume... hopefully wake these beasts up...

Regardless, it felt great to get in the gym today. Pretty much empty and I had full rein to do as I wished... I wanted to get back out in the woods to hike but the rain forecast made me decide against it... Im not one of those who would survive if I get hurt or stuck out there lol... just sayin, gym was a better option.

Tomorrow Ill hit the gym early and get some tanning in... platelet donation in afternoon and then get home to start smoking the turkey...





Daily gratitude item:
Grateful to have a warm and heated place I get to be in, during these cold ass and rainy days...



8:00pm will be
50mg metoprolol (BP meds)
300mg Ranitidine (antacid)
5mg melatonin
2 Kirkland sleep aid
1 5-HTP Plus


Total water consumed until now:
1.25 gallons


Total Calories and Macros today
Calories: 3,572
Protein: 373
Carbs: 141
Fiber: 24
Sugar: 48
Fat: 160


Workout:

Leg day


Leg press
1 set @
90lbs x 50 slow reps
4 sets @
360lbs x 20 reps
4 sets @
270lbs x 25 reps
4 sets @
180lbs x 30 reps

Incline leg press
4 sets @
360lbs x 20 reps
4 sets @
270lbs x 25 reps
4 sets @
180lbs x 30 reps

Leg extensions
1 set @
80lbs x 30 reps
4 sets @
150lbs x 15 reps
4 sets @
130lbs x 15 reps
4 sets @
120lbs x 15 reps

Leg curls
1 set @
100lbs x 30 reps
3 sets @
200lbs x 10 reps
3 sets @
180lbs x 10 reps
3 sets @
150lbs x 10 reps

Weighted step ups, 2’ platform
6 sets @
45’s in each hand x 10 reps

Weighted Walking lunges
3 sets @
45’s in each hand x 20 lunges

90lb squats,
5 sets @ 50 slow reps each

90lb hack squats, on sled
5 sets @ 50 slow reps

[Cowboymike]

Day 194
Merry Christmas Eve!!


Upon wake up:
20mg Omeprazole
12.5mg Aromasin
Blend:
200mg TrenE
125mg MastE
125mg TestE
Plus:
250mg TestC
150mg Deca
150mg EQ

Pre-workout
100mg Flash Labs Anavar


Meals:
Meal 1
Calories: pre-workout shake
Calories: 845
4 tbsp pbfit powder peanut butter
2 servings unflavored whey concentrate
2 serving chocolate whey concentrate
1 scoop green superfood powder
1 packet amazing grass green superfood

Plus vitamins:
Primer, by Magnum Nutraceuticals, 1 pack 8 caps... Tudca, NAC, Potassium Citrate, Vit D3, Vit B6, Vit E, Super B complex, Wild Alaskan Fish oil, Glucosamine, MSM, Chondroitin, Turmeric, Vita-liver, Liver Support, S-Acetyl Glutathione, Organ Defender, Taurine



Meal 2
Calories: 870
3 large farm fresh eggs
4oz chorizo
1/3 shredded Mexican cheese
8 tbsp black olives
1 slice great seed bread


Meal 3
Calories: 1,325
12oz dark meat turkey
2 pieces garlic bread
1/2 cup garlic mashed potato
6oz smoked ham
1/2 cup corn
1 cup green beans


Woke up and headed off to the gym to get there between its limited hours today... gym was of course packed... but hey man, thats pretty bad ass theres so many others dedicated to this lifestyle and that we all go to the same gym.. it sure was never like this over at 24h fitness...

First day back to regular routine... smashed it... I shouldve upped the weight a bit... not only did I clear my whole routine, I seriously had enough energy to keep going... I felt good, I felt strong and I was pleased to see I didnt lose any strength during my little life misstep and unexpected sideline from my regular routine...

Days been good today so far and Ill go back to being involved ;0)

Hope yall are having an amazing holiday with good food and surrounded with love!




Daily gratitude item:
Grateful for good food, being with loved ones and for the clarity on whats important in this life.



8:00pm will be
50mg metoprolol (BP meds)
300mg Ranitidine (antacid)
5mg melatonin
2 Kirkland sleep aid
1 5-HTP Plus


Total water consumed until now:
1.50 gallons


Total Calories and Macros today
Calories: 2,740
Protein: 224
Carbs: 134
Fiber: 21
Sugar: 30
Fat: 144


Workout:

Arm workout:
1 min rest between heavier sets
30 sec rest between lighter sets


Alternate Bicep curl, w/dumbbells
1 set @
15lbs x 50 slow reps with flex
4 set @
65lbs x 10 reps
3 set @
60lbs x 8 reps
3 set @
55lbs x 8 reps
3 set @
50lbs x 8 reps

Alternate Hammer curls w/dumbbells
4 sets @
50lbs x 8 reps
4 sets @
45lbs x 8 reps

Cross body hammer curls w/dumbbells
4 sets @
50lbs x 8 reps
4 sets @
45lbs x 8 reps

Preacher curls w/easy bar
4 sets @
120lbs x 8 reps

Preacher hammer curls w/dumbbell
4 sets@
35lbs x slow to failure

Flexor incline curls
4 sets @
25lbs x slow to failure
4 sets @
15lbs x slow to failure


-Triceps-

Cable triceps push downs w/bar
1 set @
100lbs x 30 reps
4 sets @
180lbs x 12 reps
4 sets @
200lbs x 12 reps
4 sets @
160lbs x 12 reps

Reverse push downs w/bar
4 sets @
160lbs x 12 reps

Push downs w/rope
4 sets @
150lbs x 12 reps
4 sets @
120lbs x slow to failure


-Forearms-

Reverse curl w/straight bar
4 sets @
80lbs x 8 reps
3 sets @
60lbs x 8 reps
3 sets @
40lbs x slow to failure

Wrist curl w/straight bar
4 sets @
80lbs x 10 reps


Reverse wrist curl w/straight bar
3 sets @
40lbs x slow to failure

[Cowboymike]

Day 196

Upon wake up:
20mg Omeprazole
12.5mg Aromasin
.25mg caber
Blend:
200mg TrenE
125mg MastE
125mg TestE
Plus:
250mg TestC
50mg FL Anavar

& Pre-workout 100mg FL Anavar


Meals:
Meal 1
Calories: 612
6oz applewood smoked ham
8oz dark meat turkey


Meal 2
Calories: 410
3oz applewood smoked ham
2 slice great seed bread
1 slice Monterey Jack cheese slice


Meal 3
Calories: 407
2 cups cottage cheese


Meal 4
Calories: 608
3 large farm fresh eggs
10 tator tots
1/3 cup shredded Mexican cheese
1/8 serving country pork sausage


Meal 5 post workout shake
Calories: 545
4 tbsp pbfit powder peanut butter
2 servings unflavored whey concentrate
2 serving chocolate whey concentrate
1 scoop green superfood powder
1 packet amazing grass green superfood

Plus vitamins:
Primer, by Magnum Nutraceuticals, 1 pack 8 caps... Tudca, NAC, Potassium Citrate, Vit D3, Vit B6, Vit E, Super B complex, Wild Alaskan Fish oil, Glucosamine, MSM, Chondroitin, Turmeric, Vita-liver, Liver Support, S-Acetyl Glutathione, Organ Defender, Taurine


Work went alright today.. definitely had a little trouble warming up my engines to get rolling into the work day lol... not my most productive day today.. but I still got the job done.

I was super tired when I got home and my brain went into over drive trying to convince me to just stay home where it’s warm... all the while I popped some anavar and started getting dressed anyway and allowed my smart feet to get me where I needed to go.. once at the gym and in my warm up sets, it’s like an inner demon took over... I went straight beast mode and there was no stopping me... veins started bulging, blood was pumping, chest was heating up... I smoked my routine and almost stayed longer... but my calories are not enough for the day and I may have pushed over already.. but yesterday’s down day should help in the bigger picture... I walked out of the gym feeling like the hulk... my ILS in full effect lol jk jk jk I don’t walk around like that I swear... I was blessed with the euphoric feeling I get after pushing myself past limits... a natural high indeed... drank my shake, showered and now winding down for the night...



Daily gratitude item:
Grateful to be able to work indoors and not out in the cold rain today.


——
8:00pm will be
50mg metoprolol (BP meds)
300mg Ranitidine (antacid)
5mg melatonin
2 Kirkland sleep aid
1 5-HTP Plus
————————————————

Total water consumed until now:
2.50 gallons
————————————————

Total Calories and Macros today
Calories: 2,581
Protein: 272
Carbs: 108
Fiber: 18
Sugar: 28
Fat: 115


Workout:
Chest day

4 supersets @ 20 reps each movement:
Flat bench dumbbell press, 40lb, w/wrist twist and chest squeeze and then svene press w/25lb plate

Chest press machine
4 sets @
250lbs x 10 reps
3 sets @
220lbs x 10 reps
3 sets @
150lbs x 12 reps

Incline dumbbell press
4 sets @
55lbs x 10 reps

Incline dumbbell fly
4 sets @
45lbs x 10 reps

Incline champagne press
4 sets @
50lbs x 10 reps

Decline dumbbell press
4 sets @
80lbs x 10 reps

Decline dumbbell flys
3 sets @
50lbs x 10 reps

Cable flys
6 sets mid range
100 lbs x 15 reps
1 set to failure

High range
4 sets
100lbs x 15 reps
1 set to failure

Low range
4 sets
100lbs x 15
1 set to failure

[Obs]

"Smart feet guide me"

I like that. That is dedication

[Cowboymike]

Day 197

Upon wake up:
20mg Omeprazole
12.5mg Aromasin

Pre-workout 100mg Anavar


Meals:

Meal 1
Calories: 512
8oz dark turkey meat
Romain lettuce leaves to act like shells
1 Monterey Jack cheese slice


Meal 2
Calories: 512
8oz dark turkey meat
Romain lettuce leaves to act like shells
1 Monterey Jack cheese slice


Meal 3
Calories: 380
2 choc brownie protein bars


Meal 4
Calories: 380
2 choc peanut butter chunk protein bars


Meal 5
Calories: 407
2 cups cottage cheese


Plus vitamins:
Primer, by Magnum Nutraceuticals, 1 pack 8 caps... Tudca, NAC, Potassium Citrate, Vit D3, Vit B6, Vit E, Super B complex, Wild Alaskan Fish oil, Glucosamine, MSM, Chondroitin, Turmeric, Vita-liver, Liver Support, S-Acetyl Glutathione, Organ Defender, Taurine




Not sure what’s going on with my body today... but I swore eventually I was going to lock up and cease up... anytime I put tension on any muscle it would knot right up and cramp into a tight locking ball... so painful... I’ve had an episode on a single muscle, mainly hamstrings before.. never a full body assault... my muscles are so weak today and I had zero stamina... I’ve been eating good.. not too much today, but plenty in the tank and reserves from all week... 90min full body firm and effective massage every week... I take plenty of potassium and I drink water like a dehydrated camel... so odd.. very out of the blue... I don’t understand wtf... I’m literally on the very ass end of my current cycle.. like last week.. maybe it’s time for a break... I’m clueless tbh. I don’t like it though lol.. I lock all up in cramps that I have to force the muscle to stretch back out...

I went and did my workout.. had to fight to get it done... but after blood was moving good, no issues... cool down, back at it again... ggggrrrr



Daily gratitude item:
Grateful to have my eyesight


——
8:00pm will be
50mg metoprolol (BP meds)
300mg Ranitidine (antacid)
5mg melatonin
2 Kirkland sleep aid
1 5-HTP Plus
————————————————

Total water consumed until now:
1.75 gallons
————————————————

Total Calories and Macros today
Calories: 2,191
Protein: 234
Carbs: 88
Fiber: 68
Sugar: 9
Fat: 105


Workout:

Shoulders and back

Warm up supersets
4 sets @
15lbs x 20 reps each
Dumbbell front raises
Dumbbell lateral raises
Dumbbell Bent over rear delt raises


Shoulder press
3 sets @
100lbs x 15 reps
3 sets @
120lbs x 15 reps
3 sets @
150lbs x 6 reps

Arnold press with a wrist twist @ end of movement...
3 sets @
45s x 10 reps
3 sets @
40s x 10 reps
3 sets @
25s x failure

Phase 2 super sets using plates
4 sets @
25lbs plates x 10 reps each
front raises
lateral raises
Bent over rear delt raises

Mid rows
3 sets @
100lbs x 20 reps
3 sets @
150lbs x 12 reps

High rows
3 sets @
150lbs x 12 reps
3 sets @
120lbs x 10 reps

Lat pull down
3 sets @
150lbs x 8 reps
3 sets @
120lbs x 8 reps

Rear delt fly machine
4 sets @
150lbs x 15 reps

[Old Duffer]

Listen to your body friend. I'm no help otherwise. Sry.

[Obs]

Day 197

Upon wake up:
20mg Omeprazole
12.5mg Aromasin

Pre-workout 100mg Anavar


Meals:

Meal 1
Calories: 512
8oz dark turkey meat
Romain lettuce leaves to act like shells
1 Monterey Jack cheese slice


Meal 2
Calories: 512
8oz dark turkey meat
Romain lettuce leaves to act like shells
1 Monterey Jack cheese slice


Meal 3
Calories: 380
2 choc brownie protein bars


Meal 4
Calories: 380
2 choc peanut butter chunk protein bars


Meal 5
Calories: 407
2 cups cottage cheese


Plus vitamins:
Primer, by Magnum Nutraceuticals, 1 pack 8 caps... Tudca, NAC, Potassium Citrate, Vit D3, Vit B6, Vit E, Super B complex, Wild Alaskan Fish oil, Glucosamine, MSM, Chondroitin, Turmeric, Vita-liver, Liver Support, S-Acetyl Glutathione, Organ Defender, Taurine




Not sure what’s going on with my body today... but I swore eventually I was going to lock up and cease up... anytime I put tension on any muscle it would knot right up and cramp into a tight locking ball... so painful... I’ve had an episode on a single muscle, mainly hamstrings before.. never a full body assault... my muscles are so weak today and I had zero stamina... I’ve been eating good.. not too much today, but plenty in the tank and reserves from all week... 90min full body firm and effective massage every week... I take plenty of potassium and I drink water like a dehydrated camel... so odd.. very out of the blue... I don’t understand wtf... I’m literally on the very ass end of my current cycle.. like last week.. maybe it’s time for a break... I’m clueless tbh. I don’t like it though lol.. I lock all up in cramps that I have to force the muscle to stretch back out...

I went and did my workout.. had to fight to get it done... but after blood was moving good, no issues... cool down, back at it again... ggggrrrr



Daily gratitude item:
Grateful to have my eyesight


——
8:00pm will be
50mg metoprolol (BP meds)
300mg Ranitidine (antacid)
5mg melatonin
2 Kirkland sleep aid
1 5-HTP Plus
————————————————

Total water consumed until now:
1.75 gallons
————————————————

Total Calories and Macros today
Calories: 2,191
Protein: 234
Carbs: 88
Fiber: 68
Sugar: 9
Fat: 105


Workout:

Shoulders and back

Warm up supersets
4 sets @
15lbs x 20 reps each
Dumbbell front raises
Dumbbell lateral raises
Dumbbell Bent over rear delt raises


Shoulder press
3 sets @
100lbs x 15 reps
3 sets @
120lbs x 15 reps
3 sets @
150lbs x 6 reps

Arnold press with a wrist twist @ end of movement...
3 sets @
45s x 10 reps
3 sets @
40s x 10 reps
3 sets @
25s x failure

Phase 2 super sets using plates
4 sets @
25lbs plates x 10 reps each
front raises
lateral raises
Bent over rear delt raises

Mid rows
3 sets @
100lbs x 20 reps
3 sets @
150lbs x 12 reps

High rows
3 sets @
150lbs x 12 reps
3 sets @
120lbs x 10 reps

Lat pull down
3 sets @
150lbs x 8 reps
3 sets @
120lbs x 8 reps

Rear delt fly machine
4 sets @
150lbs x 15 reps

On the cramps... Drink two cups of pickle juice and a jug of pedialyte and rotate with water every cup or so.

I do this in the summer before recharging with insulin .

[Cowboymike]

On the cramps... Drink two cups of pickle juice and a jug of pedialyte and rotate with water every cup or so.

I do this in the summer before recharging with insulin.

I’ll go grab some from the store tomorrow on my errand runs... I’ll try anything!

[Cowboymike]

Day 198

Last pin of this cycle under current dosages... will jump to trt protocol starting Monday...

Upon wake up:
20mg Omeprazole
12.5mg Aromasin
.25 caber
Last pin:
200mg TrenE
125mg MastE
125mg TestE
Plus:
300mg TestC
300mg Deca

Pre-workout 100mg Flash Labs Anavar


Meals:

Meal 1
Calories: 640
3 farm fresh large eggs
10 servings egg whites
6oz sliced smoked ham


Meal 2
Calories: 512
8oz dark turkey meat
Romain lettuce leaves to act like shells
1 Monterey Jack cheese slice


Meal 3
Calories: 380
2 choc brownie protein bars


Meal 4
Calories: 380
2 choc peanut butter chunk protein bars


Meal 5
Calories: 407
2 cups cottage cheese


Meal 5 post workout shake
Calories: 545
4 tbsp pbfit powder peanut butter
2 servings unflavored whey concentrate
2 serving chocolate whey concentrate
1 scoop green superfood powder
1 packet amazing grass green superfood

Plus vitamins:
Primer, by Magnum Nutraceuticals, 1 pack 8 caps... Tudca, NAC, Potassium Citrate, Vit D3, Vit B6, Vit E, Super B complex, Wild Alaskan Fish oil, Glucosamine, MSM, Chondroitin, Turmeric, Vita-liver, Liver Support, S-Acetyl Glutathione, Organ Defender, Taurine


Well, last pin of this cycle is in... my glutes will be happy to not be harpooned 3 xs a week...

I wont be returning EQ to the line up for a while... Im curious about something and want to let my body have a break to see if things change at all or not... so Ill run a test and low dose Deca protocol.. until the npp shows up.. at which time Ill switch over to test and low npp to test that combo out... Im still hunting for a solid trt protocol...

Work went good today, muscles arent as crampy, but if flexed or contracted tightly, it immediately locks into place and is very painful to undo...

My upper body being in such disarray, I hit legs tonight... my legs are just soldiers.. they put in the work no matter what... I dont know how theyre still so small lol... soon though, I will be cleared to start pushing weight.. I just have to be careful to clench the brown eye tight during movements...

Nothing else really special to report today...

My gym has been doing a lot of remodeling... Im afraid theyre adding CrossFit gear in there... Im afraid of the future of my gym..

Tomorrow is massage, errands and rest day... I think Ill go do cardio though.. just an easy pace to get the blood flowing... we will see... not 100% committed... I want to have some good heal time before I go for my maxes on Sunday...



Daily gratitude item:
Grateful to have a roof over my head, food in my belly, shoes on my feet and fresh clean clothes on my body....



8:00pm will be
50mg metoprolol (BP meds)
300mg Ranitidine (antacid)
5mg melatonin
2 Kirkland sleep aid
1 5-HTP Plus


Total water consumed until now:
2.25 gallons


Total Calories and Macros today
Calories: 2,864
Protein: 364
Carbs: 104
Fiber: 74
Sugar: 18
Fat: 103


Workout:

Legs

Leg press
1 set @
90lbs x 50 slow reps
4 sets @
360lbs x 20 reps
4 sets @
270lbs x 25 reps
4 sets @
180lbs x 30 reps

Incline leg press
4 sets @
360lbs x 20 reps
4 sets @
270lbs x 25 reps
4 sets @
180lbs x 30 reps

Leg extensions
1 set @
80lbs x 30 reps
4 sets @
150lbs x 15 reps
4 sets @
130lbs x 15 reps
4 sets @
120lbs x 15 reps

Leg curls
1 set @
100lbs x 30 reps
3 sets @
200lbs x 10 reps
3 sets @
180lbs x 10 reps
3 sets @
150lbs x 10 reps

Weighted step ups, 2ft platform
6 sets @
45s in each hand x 10 reps

Weighted Walking lunges
3 sets @
45s in each hand x 20 lunges

Weightless squats, just bar
5 sets @ 50 slow reps each

Weightless hack squats, on sled
5 sets @ 50 slow reps

[Obs]

Enjoy your day off man!

[Cowboymike]

Day 199

Rest Day/Cheat Day

Upon wake up:
20mg Omeprazole
12.5mg Aromasin
50mg Flash Anavar
@4pm 50mg Flash Labs Anavar


Meals:

Meal 1
Calories: ??? Like 1600ish?
—-Scramble—-
5 farm fresh egg
1 cup spinach
Diced Onions
Sliced Mushrooms
Sliced Cherry Tomato’s
1/3 cup shredded cheese
4oz Country pork sausage
1/2 cup diced jalapeño

—-pancakes—-
3 fluffy paleo pancakes with 1oz syrup and melted butter




Meal 2
Calories: ????? 1800ish?
1 cup mashed potato
12oz chicken breast with melted mozerella, (sauce of: mayo, Parmesan, sour cream, pepper and salt)

Salad of 8 cups spinach, 4 cups Romain sliced tomato, cheese, bacon bits, olives, boiled eggs, sliced mushroom, sesame and sweet onion dressing





Had a very chill day today.. got my errands ran, shopping done... massage taken care of... I should not have done legs and then go for massage the next day... the pain is insanely good.. I thought I’d have to tap out a few times tbh... but ego, wouldn’t let me lol... not that she probably couldn’t feel me lock up flexing to keep her out lol... then relaxing to let her back in, rinse repeat.. this therapist sends me to another world though.. like literally I’m awake, but I’m not exactly awake at the same time... I’ll even snore, but never fall asleep... it’s so weird... I can feel everything, but I stop responding to anything... it’s literally like my body just shuts down and I go to another level of existence... I mean, I literally start a snore while wife awake.. wtf is that even about?

Ended up over at a good friends house for some dinner, board games and a movie.. despite my head being in clouds all day it was nice to hang out with them.






Daily gratitude item:
Grateful for great massages and good times with loved ones



10:00pm will be
50mg metoprolol (BP meds)
300mg Ranitidine (antacid)
5mg melatonin
2 Kirkland sleep aid
1 5-HTP Plus

Total water consumed until now:
1.50 gallons


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


Workout:

Sloth crunches and jaw jacking

[kelkel]

You try the cottage cheese with mandarin oranges yet?

[Cowboymike]

You try the cottage cheese with mandarin oranges yet?

I just bought a bunch from Costco and will be trying it out tomorrow ;0)

[Cowboymike]

Day 200

Upon wake up:
20mg Omeprazole
12.5mg Aromasin

Pre-Workout
100mg Flash Labs Anavar


Meals:

Meal 1 Pre-workout shake
Calories: 545
4 tbsp pbfit powder peanut butter
1 servings unflavored whey concentrate
1 serving chocolate whey concentrate
1 scoop green superfood powder
1 packet amazing grass green superfood

Plus vitamins:
Primer, by Magnum Nutraceuticals, 1 pack 8 caps... Tudca, NAC, Potassium Citrate, Vit D3, Vit B6, Vit E, Super B complex, Wild Alaskan Fish oil, Glucosamine, MSM, Chondroitin, Turmeric, Vita-liver, Liver Support, S-Acetyl Glutathione, Organ Defender, Taurine


Meal 2
Calories: 875
5 farm fresh eggs scramble
10 servings egg whites
4oz Country pork sausage
1/2 cup sliced mushrooms



Meal 3
Calories: 1,139
12oz chicken breast
Salad of 8 cups spinach, 4 cups Romain lettuce, sliced tomato, cheese, bacon bits, olives, chopped boiled eggs, sliced mushroom, sesame and sweet onion dressing.


Meal 4
Calories: 437
8oz smoked ham
3 cups steamed broccoli



Woke up with high hopes at hitting some big weight today... not my day today... so I slipped into a normal arm routine instead of continuing to other body parts... Ill wait a few weeks for a better idea and accuracy of where Im truly at anyway since the cycles done...

Today was bright, sunny but chilly... decided to head over to the trails and just mosey on around checking out waterfalls and trail conditions... was so gorgeous out!

Got laundry done, gym done, no tanning today.. some meal prep completed. Just going to be sandwiches, cottage cheese and easy meals this week...



Daily gratitude item:
Grateful to have legs and the ability to walk freely and without pain or issues...



8:00pm will be
50mg metoprolol (BP meds)
300mg Ranitidine (antacid)
5mg melatonin
2 Kirkland sleep aid
1 5-HTP Plus


Total water consumed until now:
2.25 gallons


Total Calories and Macros today
Calories: 2,996
Protein: 359
Carbs: 93
Fiber: 48
Sugar: 22
Fat: 117


Workout:
Arm day

Alternate Bicep curl, w/dumbbells
1 set @
15lbs x 50 slow reps with flex
1 set @
85lbs x failed to pull clean rep
1 set @
75lbs x 2 clean reps, 1 failed slop rep
4 set @
65lbs x 10 reps
3 set @
60lbs x 8 reps
3 set @
55lbs x 8 reps
3 set @
50lbs x 8 reps

Alternate Hammer curls w/dumbbells
4 sets @
50lbs x 8 reps
4 sets @
45lbs x 8 reps

Cross body hammer curls w/dumbbells
4 sets @
45lbs x 8 reps
4 sets @
35lbs x 8 reps

Preacher curls w/easy bar
4 sets @
120lbs x 8 reps

Preacher hammer curls w/dumbbell
4 sets@
35lbs x slow to failure

Flexor incline curls
4 sets @
25lbs x slow to failure
4 sets @
15lbs x slow to failure


-Triceps-

Cable triceps push downs w/bar
1 set @
100lbs x 30 reps
4 sets @
180lbs x 12 reps
4 sets @
200lbs x 12 reps
4 sets @
160lbs x 12 reps

Reverse push downs w/bar
4 sets @
160lbs x 12 reps

Push downs w/rope
4 sets @
150lbs x 12 reps
4 sets @
120lbs x slow to failure


-Forearms-

Reverse curl w/straight bar
4 sets @
80lbs x 8 reps
3 sets @
60lbs x 8 reps
3 sets @
40lbs x slow to failure

Wrist curl w/straight bar
4 sets @
80lbs x 10 reps


Reverse wrist curl w/straight bar
3 sets @
40lbs x slow to failure

[Cowboymike]

Day 201

Upon wake up:
20mg Omeprazole
12.5mg Aromasin

Woke up late so didn’t hit my morning pin. Moved to pre-workout... but gym was closed :0( received an NPP today so dropping the Deca .. to run that instead to try it out..

Pre-Workout/no workout
125mg TestC
100mg NPP


Meals:

Meal 1
Calories: 260
1 jimmy dean delight breakfast sandwich
English muffin, cheese, turkey sausage, egg white


Meal 2
Calories: 260
1 jimmy dean delight breakfast sandwich
English muffin, cheese, turkey sausage, egg white


Meal 3
Calories: 567
1 cup mandarin orange slices
2 cups cottage cheese


Meal 4
Calories: 380
2 brownie chocolate chunk protein bars


Meal 5
Calories: 380
2 chocolate chip cookie dough protein bars


Meal 6
Calories: 870
1 Chili cheese burger



Woke up late today.. but got to work on time even though frazzled in the brain... busted through the work day and excited to get off a little early so I could get into the gym...

I was disappointed to see that the gym closed already... i really wanted to get time in knowing I owed my lady a date night at our favorite burger joint... but no dice :0(

I got a little treat in the mail today. A little NPP sample ;0) I’ve never ran it before so I’m excited to see if I have any luck with it.. dropping the Deca and already dropped the EQ.. I’ll run just the npp and test for now, while I cruise. Gym says it opens at 12 tomorrow... so I’ll go donate blood and then go give my platelets and a plasma donation... thin things out a little as I can feel it’s a bit on the thick side right now...

Happy New Years all!! Got a fire going and the lady and I will Netflix and chill the rest of the night.

Much love and respect to you all



Daily gratitude item:
Grateful for another New Years to celebrate alive and well...


8:00pm will be
50mg metoprolol (BP meds)
300mg Ranitidine (antacid)
5mg melatonin
2 Kirkland sleep aid
1 5-HTP Plus


Total water consumed until now:
1.75 gallons


Total Calories and Macros today
Calories: 2,717
Protein: 236
Carbs: 235
Fiber: 68
Sugar: 60
Fat: 100


Workout:

Gym closed :0(

[Cowboymike]

Day 202

Upon wake up:
20mg Omeprazole
12.5mg Aromasin


Meals:

Meal 1
Calories: 860
5 large farm fresh eggs
10 servings egg whites
2 turkey sausage patty


Meal 2
Calories: 650
Grilled Sammich
2 slice great seed bread
3oz sliced roast beef
4oz sliced Black Forest ham
1 serving avocado oil mayo
2 servings mustard
1 pepper jack cheese slice


Meal 3
Calories: 567
2 cups cottage cheese
1 cup mandarin oranges


Meal 4
Calories: 545
4 tbsp pbfit powder peanut butter
1 servings unflavored whey concentrate
1 serving chocolate whey concentrate
1 scoop green superfood powder
1 packet amazing grass green superfood

Plus vitamins:
Primer, by Magnum Nutraceuticals, 1 pack 8 caps... Tudca, NAC, Potassium Citrate, Vit D3, Vit B6, Vit E, Super B complex, Wild Alaskan Fish oil, Glucosamine, MSM, Chondroitin, Turmeric, Vita-liver, Liver Support, S-Acetyl Glutathione, Organ Defender, Taurine



Had a great date night with my woman last night... I actually felt connected with her and had a good time.. I definitely need to work on making more of an effort to do a couple date nights a month at a minimum.. I’ve definitely dropped the ball in that department...

Woke up and just chilled until the gym opened. Got in a kind of forced routine. I was slacking a bit though. I think I was getting use to the anavar kicking off the preworkout lol.. I gotta recharge the system to pull it off on its own again... I
got through the workout though and got ready to go to Red Cross for platelet.. Glad I wasn’t turned away this time.. apparently they’ve been using the wrong cuff... the lady said she was just using the same one she’s always used for me.. but I’ve out grown it. So that’s why I kept failing.. she used the bigger one and I was right in range... I felt a little proud about that lol... but was searching faces for any kind of suspicions... either it’s not that noticeable or they’d be crazy good poker players lol.. she did give my arm a squeeze though and a hmph lol...

It’s back to the grind tomorrow... next off days not until the next surgery in April... ready to start pulling in some hours and get my ass caught back up.. not going to lie that last surgery kind of forced the belt to tighten up... but, nothing I can’t recover from as long as I’m steadily pulling back in the hours... meals will just be a bit simple and plain for a bit...

This years going to be a good year. I can feel it in my soul...


Daily gratitude item:
Truly Grateful to have the ability to go workout...



8:00pm will be
50mg metoprolol (BP meds)
300mg Ranitidine (antacid)
5mg melatonin
2 Kirkland sleep aid
1 5-HTP Plus


Total water consumed until now:
1.50 gallons


Total Calories and Macros today
Calories: 2,622
Protein: 289
Carbs: 121
Fiber: 16
Sugar: 62
Fat: 98


Workout:

Shoulders Day

Warm up supersets
4 sets @
15lbs x 20 reps each
Dumbbell front raises
Dumbbell lateral raises
Dumbbell Bent over rear delt raises


Arnold press with a wrist twist @ end of movement...
3 sets @
45s x 10 reps
3 sets @
40s x 10 reps
3 sets @
25s x 10 reps

Front Raises (with straight bar)
3 sets @
70lbs x 10 reps
2 sets @
50lbs x 10 reps


Cable upright Rows
4 sets @
100lbs x 10 reps


Bent Over Lateral Raises (single cable)
3 sets @
50lbs x 10 reps
2 sets @
45lbs x 10 reps


Front Raises (dumbbells)
3 sets @
35lbs x 10 reps
2 sets @
25lbs x 10 reps


Lateral dumbbell Raises
4 sets @
25lbs x 10 reps


Seated cable lateral Raises
3 sets @
25lbs x 10 reps


Seated Machine Press
3 sets @
150lbs x 10 reps
2 sets @
100lbs x failure

[Proximal]

Been reading for a bit. Like your log.

[Cowboymike]

Been reading for a bit. Like your log.

Thank you brother ;0)

[Cowboymike]

Day 203

Upon wake up:
20mg Omeprazole
12.5mg Aromasin
100mg NPP


Meals:

Meal 1
Calories: 260
Jimmy dean egg white, turkey sausage and cheese on English muffin


Meal 2
Calories: 567
2 cups cottage cheese
1 cup mandarin orange slices


Meal 3
Calories: 380
2 chocolate peanut butter chunk protein bar


Meal 4
Calories: 380
2 chocolate chunk brownie bar protein bar


Meal 5
Calories: 690
Sandwich
2 slice great seed bread
1 pepper jack cheese slice
5 tsp mustard
1 tbsp avocado oil mayo
4oz Smoked Black Forest ham
3oz roast beef
8 Romain lettuce leaves


Meal 6
Calories: 545
4 tbsp pbfit powder peanut butter
1 servings unflavored whey concentrate
1 serving chocolate whey concentrate
1 scoop green superfood powder
1 packet amazing grass green superfood

Plus vitamins:
Primer, by Magnum Nutraceuticals, 1 pack 8 caps... Tudca, NAC, Potassium Citrate, Vit D3, Vit B6, Vit E, Super B complex, Wild Alaskan Fish oil, Glucosamine, MSM, Chondroitin, Turmeric, Vita-liver, Liver Support, S-Acetyl Glutathione, Organ Defender, Taurine


Woke up today firing on all cylinders... smashed the job today that was suppose to be a 2 day job. Done today... which freed up my time to go to do a prevailing wage job tomorrow. Another one day job. But the pay is double my wage so itll cover my forced day off on Tuesday... much needed indeed. Everything always works out... maybe not the way I desire it to or the way I think it should go.. but somehow some way, Im always given the opportunity or ability to obtain just enough to get by on. Ill take it ;0) Im grateful for it...

Hit up the gym for a little tanning and chest day... definitely agitated at all the tourists there... I completely forgot about New Years resolutions and the fucking tourists it brings... a bunch of no gym etiquette having ding dongs.... thats alright... theyll be gone by end of the month... end of feb tops... will result in 5 new members out of the 100 new sign ups lol... I hope they all got up-sold into a year contract...

I do indeed enjoy the mandarin orange slices in my cottage cheese... but holy shit those things are packed with sugar!! Which the timing seems good as Ive been going hypo past few days in the earlier hours of the day for some reason... so the oranges help fairly quickly with that issue...


Daily gratitude item:
Grateful to have a job that provides steady and reliable work.



8:00pm will be
50mg metoprolol (BP meds)
300mg Ranitidine (antacid)
5mg melatonin
2 Kirkland sleep aid
1 5-HTP Plus


Total water consumed until now:
2.25 gallons

Total Calories and Macros today
Calories: 2,822
Protein: 294
Carbs: 215
Fiber: 82
Sugar: 71
Fat: 87


Workout:

Warm ups
4 supersets @ 20 reps each movement:
Flat bench dumbbell press, 35lb, w/wrist twist and chest squeeze and then svene press w/25lb plate

Chest press machine
4 sets @
250lbs x 8 reps
3 sets @
220lbs x 8 reps
3 sets @
150lbs x 15 reps

Incline dumbbell press
4 sets @
65lbs x 10 reps

Incline dumbbell fly
4 sets @
50lbs x 10 reps

Incline champagne press
4 sets @
50lbs x 10 reps

Decline dumbbell press
4 sets @
80lbs x 10 reps

Decline dumbbell flys
3 sets @
50lbs x 10 reps

Cable flys
6 sets mid range
100 lbs x 15 reps
1 set to failure

High range
4 sets
100lbs x 15 reps
1 set to failure

Low range
4 sets
100lbs x 15
1 set to failure

[Cowboymike]

Day 204

Upon wake up:
20mg Omeprazole
12.5mg Aromasin
.25mg Caber


Meals:

Meal 1
Calories: 260
Jimmy dean egg white, turkey sausage and cheese on English muffin


Meal 2
Calories: 567
2 cups cottage cheese
1 cup mandarin orange slices


Meal 3 (ate 1 bar, then another 30 min later)
Calories: 380
2 chocolate peanut butter chunk protein bar


Meal 4 (ate 1/2 and then other 1/2 hour later)
Calories: 690
Sandwich
2 slice great seed bread
1 pepper jack cheese slice
5 tsp mustard
1 tbsp avocado oil mayo
4oz Smoked Black Forest ham
3oz roast beef
8 Romain lettuce leaves


Meal 5 (ate 1/2 and then other 1/2 hour later)
Calories: 690
Sandwich
2 slice great seed bread
1 pepper jack cheese slice
5 tsp mustard
1 tbsp avocado oil mayo
4oz Smoked Black Forest ham
3oz roast beef
8 Romain lettuce leaves


Meal 6 Preworkout
Calories: 545
4 tbsp pbfit powder peanut butter
1 servings unflavored whey concentrate
1 serving chocolate whey concentrate
1 scoop green superfood powder
1 packet amazing grass green superfood

Plus vitamins:
Primer, by Magnum Nutraceuticals, 1 pack 8 caps... Tudca, NAC, Potassium Citrate, Vit D3, Vit B6, Vit E, Super B complex, Wild Alaskan Fish oil, Glucosamine, MSM, Chondroitin, Turmeric, Vita-liver, Liver Support, S-Acetyl Glutathione, Organ Defender, Taurine


Meal 7 Post workout
Calories: 1,060
Hawaiian BBQ Beef & Chicken with rice and macaroni salad


Man I was a hungry hungry hippo all damn day today... I tried eating more meals and splitting food etc... still could not seem to satisfy the hunger... just hungry all damn day long... Id eat, then be hungry AF 20-30 min later... that stupid hypo bullshit keeps showing up in the morning as well... starting to agitate me...

Kicked ass again at work... finished in time to go earn some much wanted side cash..

Got home and to the gym and excited for this week of kicking off the new routines I designed moving forward... hoping to bring my legs and back around this year... convince them to step up and come to the party ;0) stubborn AF they are...

I was pretty wiped out though... it didnt seem like I did much.. but Im a weeble wobble for sure... Im thinking Ill be paying dearly during the massage on Saturday lol...

Gym was packed.. I found myself actually kind of rooting for the newbies... as aggravating as they are. I hope they stick with it and kick ass this year...




Daily gratitude item:
Grateful for the opportunity to earn extra money and having the skills necessary in order to earn that money.




8:00pm will be
50mg metoprolol (BP meds)
300mg Ranitidine (antacid)
5mg melatonin
2 Kirkland sleep aid
1 5-HTP Plus


Total water consumed until now:
2.50 gallons


Total Calories and Macros today
Calories: 4,192
Protein: 307
Carbs: 219
Fiber: 62
Sugar: 81
Fat: 106


Workout:

Leg day (2) Thursday, Hamstring Focused

Warm up 20 min on stair climber, zero resistance. Pushed quick start and went.

Dumbbell Squats
3 sets @
45lbs x 10 reps
3 sets @
65lbs x 10 reps
3 sets @
50lbs x 10 reps

Seated Leg Curls
3 sets @
100lbs x 15 reps
3 sets @
150lbs x 10 reps
3 sets @
120lbs x 10 reps


Lay down Leg press machine
3 sets @
540lbs x 10 reps
3 sets @
450lbs x 10 reps
3 sets @
360lbs x 10 reps


Incline Leg press machine
3 sets @
360lbs x 10 reps
3 sets @
270lbs x failure


Pile Squat
3 sets @
65lb x 10 reps
1 set @
45lb x failure


Squats
3 sets @
90lbs x failure
Going to take some practice on squats... bar positioning causes discomfort and I can tell this is going to be my mental nemesis to overcome for what ever reason...


Leg extensions
3 sets @
100lbs x failure

[Obs]

Glad to see you squatting again!

[Cowboymike]

Glad to see you squatting again!

I really need to work on my form... it’s awful.. that pain on my neck is going to be a problem... such light weight, made it feel like someone hit me with a club back there... today the bar sat right in it and I drive through the pain but holy fuck man... how the hell do you all do it? I pushed my shoulder blades together and rolled my traps up, forcing my chin down though and had relief... but it’s not proper form..

[Cowboymike]

Day 205

Upon wake up:
20mg Omeprazole
12.5mg Aromasin
100mg NPP
125mg TestC
3iu TP mauve top hgh
(I was waiting to do bloodwork before I started the hgh... But its not a cost I can do right now and Im now behind and need to get on schedule)


Meals:

Meal 1
Calories: 545
4 tbsp pbfit powder peanut butter
1 servings unflavored whey concentrate
1 serving chocolate whey concentrate
1 scoop green superfood powder
1 packet amazing grass green superfood

Plus vitamins:
Primer, by Magnum Nutraceuticals, 1 pack 8 caps... Tudca, NAC, Potassium Citrate, Vit D3, Vit B6, Vit E, Super B complex, Wild Alaskan Fish oil, Glucosamine, MSM, Chondroitin, Turmeric, Vita-liver, Liver Support, S-Acetyl Glutathione, Organ Defender, Taurine


Meal 2
Calories: 567
1 cup mandarin oranges
2 cups cottage cheese


Meal 3
Calories: 380
2 chocolate brownie protein bars


Meal 4
Calories: 690
My Last sammich for a while...
8 Romain lettuce leaves
3oz roast beef
4oz Black Forest ham
1 tbsp avocado mayo
5 tsp mustard
2 slice organic seed bread
1 pepper jack cheese slice


Meal 5
Calories: 498
Shake
1 serving Organic Sweet Cherries
1 serving Whey concentrate Chocolate
1 serving Whey concentrate unflavored
4 tbsp pbfit powdered peanut butter


Crazy long work day today... 3am-8pm.. we decided to just push a few extra hours to complete the job so we can start a new job on Monday... we earned our salt today thats for damn sure... Im so beat. I feel a burning sensation between shoulder blades and traps though... thankfully I go see the massage therapist tomorrow... Ill have her destroy any knots trying to seek refuge within my upper body... Ill go destroy legs first though so I can just become a vegetable after the massage and relax the rest of the day lol

I traded today with Sunday as a rest day... mainly because I just dont feel like going this late to the gym... its almost my bedtime... even though I did not rest today... I was slinging wrenches like a mad man all day long...

Happy Friday everyone!!!




Daily gratitude item:
Grateful that today I got to just listen.. to someone who obviously just really needed someone to talk too. Im grateful for the opportunity to be of service for this person and even though I couldnt offer any advice, just listening was enough today.




9:00pm will be
50mg metoprolol (BP meds)
300mg Ranitidine (antacid)
5mg melatonin
2 Kirkland sleep aid
1 5-HTP Plus


Total water consumed until now:
2.25 gallons


Total Calories and Macros today
Calories: 2,680
Protein: 302
Carbs: 174
Fiber: 60
Sugar: 90 (this much sugar is freaking me out... fruit is so high in sugar :0( ....)
Fat: 76


Workout:
None today

[Cowboymike]

Day 206

Upon wake up:
20mg Omeprazole
12.5mg Aromasin
3iu HGH, TP mauve top



Meals:

Meal 1
Calories: 940
6oz Tri-Tip
3 large farm fresh eggs
3 hard yellow corn tortilla, flat
1/2 cup black beans
1/2 avocado
1 cup jalapeños chopped
ton of chalula


Meal 2
Calories: 550
3 servings dark chocolate and peanut butter granola
1 cup Greek yogurt


Meal 3
Calories: 545
1 serving whey concentrate, chocolate
1 serving whey concentrate, unflavored
4 tbsp pbfit powdered peanut butter
1 packet green superfood antioxidant
1 scoop green superfood powder


Meal 4
Calories: 407
2 cups cottage cheese

Plus vitamins:
Tudca, NAC, Potassium Citrate, Vit D3, Vit B6, Vit E, Super B complex, Wild Alaskan Fish oil, Glucosamine, MSM, Chondroitin, Turmeric, Vita-liver, Liver Support, S-Acetyl Glutathione, Organ Defender, Taurine


Nice n easy day today... chores and errands done... and ate a good breakfast... then blasted legs, got a killer massage, booked my Red Cross appointments through May... been taking it easy and getting ready to watch a couple movies and be good for the night...

Having trouble with form on the squat... bar placement, digs in to my spine and causes quite the discomfort... gotta get a handle on this... I remember having issues with this before I got grounded.. not sure if it’s something I push through until it numbs up or it gets familiar and stops hurting? I now see where machine only experience with certain exercises is completely detrimental... fml.. frustrated




Daily gratitude item:
Grateful to have surrounded myself with so many of you like minded effin badasses... I truly look forward to logging in and checking in on everyone.. even if I’m not saying much, I’m still reading up... You all motivate the shit out of me! I learn so much from you.



8:00pm will be
50mg metoprolol (BP meds)
300mg Ranitidine (antacid)
5mg melatonin
2 Kirkland sleep aid
1 5-HTP Plus


Total water consumed until now:
1.75 gallons


Total Calories and Macros today
Calories: 2,442
Protein: 241
Carbs: 146
Fiber: 31
Sugar: 36
Fat: 88


Workout:

Leg day (3 of 3) Saturday, full leg day

Legs

Leg press
1 set @
90lbs x 50 slow reps
4 sets @
540lbs x 10 reps
4 sets @
450lbs x 10 reps
4 sets @
360lbs x 20 reps

Incline leg press
4 sets @
360lbs x 20 reps
4 sets @
270lbs x 25 reps
4 sets @
180lbs x 30 reps

Leg extensions
1 set @
80lbs x 30 reps
4 sets @
150lbs x 15 reps
4 sets @
130lbs x 15 reps
4 sets @
120lbs x 15 reps

Leg curls
1 set @
100lbs x 30 reps
3 sets @
200lbs x 10 reps
3 sets @
180lbs x 10 reps
3 sets @
150lbs x 10 reps

Weighted step ups, 2’ platform
6 sets @
45’s in each hand x 10 reps

Weighted Walking lunges
3 sets @
45’s in each hand x 20 lunges


Practice squats, to get proper form... bar is killing my neck :0(
5 sets @
90lbs x failure... slow reps


Hack squats, on machine
5 sets @
360lbs x 10 reps


This routine completely wrecks me... I feel so behind on my legs.. I truly hope I can build up the ability to push heavier and more volume, sooner rather than later...

[Cowboymike]

Day 207

Upon wake up:
20mg Omeprazole
12.5mg Aromasin
100mg NPP
3iu HGH, TP mauve top



Meals:

Meal 1 pre-workout
Calories: 465
1 serving whey concentrate, Chocolate
1 serving whey concentrate, Unflavored
4 tbsp PBfit powdered peanut butter
1 serving green superfood powder
1 packet, amazing grass green superfood

Plus vitamins:
Tudca, NAC, Potassium Citrate, Vit D3, Vit B6, Vit E, Super B complex, Wild Alaskan Fish oil, Glucosamine, MSM, Chondroitin, Turmeric, Vita-liver, Liver Support, S-Acetyl Glutathione, Organ Defender, Taurine


Meal 2 post-workout
Calories: 902
2oz spicy chorizo
3 farm fresh eggs
10 servings egg whites
1/2 cup chopped onion
1/2 cup sliced mushrooms
2 slice great seed bread, toast (last of bread for me for a while)


Meal 3
Calories: 567
2 cups cottage cheese
1 cup mandarin orange slices


Typical Sunday funday lol... meal prepped, laundry, tanning and gym... took down the Christmas tree and cut it up to sit and season to be burned later.

Hit the gym this morning after waking up and enjoyed a fairly empty gym. Blasted arms. Felt great!

Nothing special to report... next weekend the wife is going out of town to visit friends.. so I’m thinking of planning a monster hike... pack the backpack full of food and drinking purifying straws and just make it a sun-up to sun-down, push myself into the ground type of monster hike... haven’t had a good one in so long..



Daily gratitude item:
Grateful for the ability to let others simply exist as themselves. To let them be themselves, regardless of our views or thoughts and opinions are the same or not... on the same note, I’m grateful I have others who allow me to simply be me without judgement and letting me just exist as myself.



8:00pm will be
50mg metoprolol (BP meds)
300mg Ranitidine (antacid)
5mg melatonin
2 Kirkland sleep aid
1 5-HTP Plus


Total water consumed until now:
1.25 gallons


Total Calories and Macros today
Calories: 1,934
Protein: 220
Carbs: 131
Fiber: 20
Sugar: 64
Fat: 53


Workout:

Arm workout:

-Biceps-

Alternate Bicep curl, w/dumbbells
1 set @
15lbs x 50 slow reps with flex
3 set @
65lbs x 10 reps
3 set @
60lbs x 8 reps
3 set @
55lbs x 8 reps
3 set @
50lbs x 8 reps

Alternate Hammer curls w/dumbbells
3 sets @
50lbs x 8 reps
3 sets @
45lbs x 8 reps

Cross body hammer curls w/dumbbells
3 sets @
45lbs x 8 reps
3 sets @
35lbs x 8 reps

Preacher curls w/easy bar
3 sets @
120lbs x 8 reps

Preacher hammer curls w/dumbbell
3 sets@
25lbs x slow to failure

Flexor incline curls
3 sets @
25lbs x slow to failure
3 sets @
15lbs x slow to failure


-Triceps-

Cable triceps push downs w/bar
1 set @
100lbs x 30 reps
3 sets @
180lbs x 12 reps
3 sets @
200lbs x 12 reps
3 sets @
160lbs x 12 reps

Reverse push downs w/bar
3 sets @
160lbs x 12 reps

Push downs w/rope
3 sets @
150lbs x 12 reps
3 sets @
120lbs x slow to failure


-Forearms-

Reverse curl w/straight bar
3 sets @
80lbs x 8 reps
3 sets @
60lbs x 8 reps
3 sets @
40lbs x slow to failure

Wrist curl w/straight bar
3 sets @
80lbs x 10 reps


Reverse wrist curl w/straight bar
3 sets @
40lbs x slow to failure

[Obs]

You got powerful tris and bis.

[Cowboymike]

You got powerful tris and bis.

After I hit the 110’s ;0)

[Cowboymike]

Day 208

Upon wake up:
20mg Omeprazole
12.5mg Aromasin
125mg TestC
3iu HGH, TP mauve top



Meals:

Meal 1
Calories: 410
2 turkey sausage patty
1 large farm fresh egg
1 slice pepper jack cheese


Meal 2
Calories: 410
2 turkey sausage patty
1 large farm fresh egg
1 slice pepper jack cheese


Meal 3
Calories: 567
2 cups cottage cheese
1 cup mandarin orange slice


Meal 4
Calories: 430
1 15oz Odwalla super fruit smoothie
1 choc brownie protein bar


Meal 5
Calories: 570
12oz boneless, skinless, chicken thigh
2 piece tillamoo cheese snack


Meal 6
Calories: 620
8oz boneless, skinless, chicken thigh
2 Parmesan folios cheese wraps


Plus vitamins:
Tudca, NAC, Potassium Citrate, Vit D3, Vit B6, Vit E, Super B complex, Wild Alaskan Fish oil, Glucosamine, MSM, Chondroitin, Turmeric, Vita-liver, Liver Support, S-Acetyl Glutathione, Organ Defender, Taurine


Well I was suppose to do a Quad focused leg day today... however my legs are absolutely destroyed from Saturday... I have a high pain tolerance, but these get-away-sticks are effin toasted... which sucks tbh I was needing to stay on track... so I improved and got out my phone to get my shoulder routine out and ran that instead... so it’ll end up being double up shoulder day this week..

Doctor appointment today, everything looks good in the ear... but it just doesn’t fucking work... and now dudes saying come back in 2 months for another ct scan and hearing test.. that they’ll need to go back in to attach the ear drum back onto the implant in there... the frustration I’m experiencing, I have no legible words to use, to properly express what I feel... angers not even in the mix... it’s truly the most purest form of frustration I’ve experienced in my life... however, I discovered that I can actually wear my head phone on the backside of my ear and I can actually hear the music better than I can over my ear... how friggin weird is that? Anyway, unfortunately they’ll be opening my damn head back up this year on top of that hernia/reflux stomach stapling thing...

One day at a time... I’ll stop stressing on tomorrow. That shit ain’t here yet... I’ll stay in today, where life’s actually alive and well AND in progress...

Happy Monday mo-fos!




Daily gratitude item:
Grateful I had the pause button in my head today.. so I didn’t spout off and have to amend my actions later when discovering how wrong I was in my interpretation of situations...



8:00pm will be
50mg metoprolol (BP meds)
300mg Ranitidine (antacid)
5mg melatonin
1 5-HTP Plus


Total water consumed until now:
2.25 gallons


Total Calories and Macros today
Calories: 3,007
Protein: 287
Carbs: 124
Fiber: 16
Sugar: 92
Fat: 142


Workout:

Shoulders Day

Warm up supersets
4 sets @
15lbs x 20 reps each
Dumbbell front raises
Dumbbell lateral raises
Dumbbell Bent over rear delt raises


Arnold press with a wrist twist @ end of movement...
3 sets @
45s x 10 reps
3 sets @
40s x 10 reps
3 sets @
25s x 10 reps

Front Raises (with straight bar)
3 sets @
70lbs x 10 reps
2 sets @
50lbs x 10 reps


Cable upright Rows
4 sets @
100lbs x 10 reps


Bent Over Lateral Raises (single cable)
3 sets @
50lbs x 10 reps
2 sets @
45lbs x 10 reps


Front Raises (dumbbells)
3 sets @
35lbs x 10 reps
2 sets @
25lbs x 10 reps


Lateral dumbbell Raises
4 sets @
25lbs x 10 reps


Seated cable lateral Raises
3 sets @
25lbs x 10 reps


Seated Machine Press
3 sets @
150lbs x 10 reps
2 sets @
100lbs x failure

[Obs]

Fuck sorry about the ear!

[Cowboymike]

Fuck sorry about the ear!

Thank you brother... I don’t mean to be a bitch about it... it’s just literally driving me nuts... at this point I’m just their test dummy.. until they actually fix this thing...

[Cowboymike]

Day 209

Upon wake up:
20mg Omeprazole
12.5mg Aromasin
100 NPP
.25mg caber
3iu HGH, TP mauve top



Meals:

Meal 1
Calories: 410
2 turkey sausage patty
1 large farm fresh egg
1 slice pepper jack cheese


Meal 2
Calories: 410
2 turkey sausage patty
1 large farm fresh egg
1 slice pepper jack cheese


Meal 3
Calories: 567
2 cups cottage cheese
1 cup mandarin orange slice


Meal 4
Calories: 620
1 choc brownie protein bar
12oz chicken thigh
8 Romain lettuce leaves


Meal 5
Calories: 660
8oz boneless, skinless, chicken thigh
2 Parmesan folios cheese wraps
8 Romain lettuce leaves


Plus vitamins:
Tudca, NAC, Potassium Citrate, Vit D3, Vit B6, Vit E, Super B complex, Wild Alaskan Fish oil, Glucosamine, MSM, Chondroitin, Turmeric, Vita-liver, Liver Support, S-Acetyl Glutathione, Organ Defender, Taurine


Man what a day... work was brutal... we are in a time crunch on a old school apartment style set up building... and just nothings going right at all... my ass even almost went through the ceiling.. but I definitely busted the wooden slats and the plastering fell off.... not going to be cheap to repair... I can’t even explain how fuktarded I feel over it all... cool building though... found an old newspaper from 1912.. that was neat

Gym is frustrating... the tourists are fucking with my program big time... the remodel is looking like it’s just more CrossFit type machines and bullshit going in... which is fine as long as one of those douche bags don’t fling another kettle bell my way because they can’t hold on to it... I secretly hope they bang their balls when swinging that thing down between their legs... packed gym means too long between sets... can’t get to what I want... I may have to jump back over to 24hr for a month or so... ugh I really do not want that...

Did what I could until I couldn’t take it anymore and split...




Daily gratitude item:
Grateful to have a home to come home to at night.



9:00pm
50mg metoprolol (BP meds)
300mg Ranitidine (antacid)
5mg melatonin
1 5-HTP Plus


Total water consumed until now:
1.75 gallons


Total Calories and Macros today
Calories: 2,667
Protein: 279
Carbs: 80
Fiber: 23
Sugar: 45
Fat: 128


Workout:

Mediocre chest day

Chest press machine
5 sets @ setting 10
???lbs x slow 12 reps

Fly machine
5 sets @
130lbs x burnout

Incline machine
5 sets @ setting 10
???!lbs x slow 12 reps

Sven press
5 sets @
25lb x 30 reps


Cable fly, Mid
5 sets @
80lbs x slow 25 reps

Cable fly, high
5 sets @
80lbs x slow 25 reps

Cable fly, low
5 sets @
80lbs x slow 25 reps

[Old Duffer]

Even shitty days can be worse!

Thanx for blogging

[Cowboymike]

Day 210

Upon wake up:
20mg Omeprazole
12.5mg Aromasin
3iu HGH, TP mauve top



Meals:

Meal 1
Calories: 465
1 serving whey concentrate, chocolate
1 serving whey concentrate, unflavored
4 tbsp pbfit powdered peanut butter
1 packet amazing grass green superfood
1 serving green superfood powdered supplement


Meal 2
Calories: 410
2 turkey sausage patty
1 large farm fresh egg
1 slice pepper jack cheese


Meal 3
Calories: 567
2 cups cottage cheese
1 cup mandarin orange slice


Meal 4
Calories: 390
12oz chicken thigh, boneless, skinless


Meal 5
Calories: 410
2 turkey sausage patty
1 large farm fresh egg
1 slice pepper jack cheese


Meal 6
Calories: 830
1 4oz angus patty
1 chipotle black bean burger
2 Colby jack cheese slice
2 Monterey Jack cheese slice

Plus vitamins:
Tudca, NAC, Potassium Citrate, Vit D3, Vit B6, Vit E, Super B complex, Wild Alaskan Fish oil, Glucosamine, MSM, Chondroitin, Turmeric, Vita-liver, Liver Support, S-Acetyl Glutathione, Organ Defender, Taurine


Well I think Ive over done things lately and now my body is protesting... so Im forced into a couple days off from the gym I think.... Ill start with just one obviously... but Im thinking back to back days will be what I end up doing... Im having horrible cramping in my muscles. So bad on the legs that I couldnt even do the stair climber for cardio... within 2 mins my quads knotted/cramped and locked the fug up in the most painful way... I had to get off to stretch it out and then while trying to stretch it out I would cramp and lock up in my calves and hammies... back to stretch the other way and just fugged...

My lats, tris, Bis, delts, calves, bottoms of my feet.... ALL cramping and painful knotting up...

I drink lots of water daily, my iron runs high, my kidney values tested all good, I supplement and have high potassium in my blood, iron levels a bit elevated... thyroid is in check...

So after looking up things, it could be a million things... but what Im going to go with is overuse and too much demand from exercise... so hopefully Im right and not missing something that is causing bigger issues...

I have not slept well all week either...

I have creatine and BCAAs on the way. Hoping thatll help some as well... if anyone has experienced this stuff from, please feel free to chime in at home remedies and anything other than rest, throw it at me. Im all ears.

Work went good today, despite cramping and my workout was spent ducking and dodging the pain... very long day today that’s for sure...




Daily gratitude item:
Grateful to be in a place where I can be forgiven and also to forgive. To release myself and others from the bondage of resentments. To not hold onto the past nor hold others to it. Allow water to be under the bridge and move forward... its very freeing.



8:00pm
50mg metoprolol (BP meds)
300mg Ranitidine (antacid)
5mg melatonin
1 5-HTP Plus


Total water consumed until now:
2.50 gallons


Total Calories and Macros today
Calories: 3,073
Protein: 312
Carbs: 109
Fiber: 17
Sugar: 52
Fat: 153


Workout:

Shoulders and back.. plus failed cardio due to cramping...

Shoulders Day

Warm up supersets
4 sets @
15lbs x 20 reps each
Dumbbell front raises
Dumbbell lateral raises
Dumbbell Bent over rear delt raises


Arnold press with a wrist twist @ end of movement...
3 sets @
45s x 10 reps
3 sets @
40s x 10 reps
3 sets @
25s x 10 reps

Front Raises (with straight bar)
3 sets @
70lbs x 10 reps
2 sets @
50lbs x 10 reps


Cable upright Rows
4 sets @
100lbs x 10 reps


Bent Over Lateral Raises (single cable)
3 sets @
50lbs x 10 reps
2 sets @
45lbs x 10 reps


Front Raises (dumbbells)
3 sets @
35lbs x 10 reps
2 sets @
25lbs x 10 reps


Lateral dumbbell Raises
4 sets @
25lbs x 10 reps


Seated cable lateral Raises
3 sets @
25lbs x 10 reps


Seated Machine Press
3 sets @
150lbs x 10 reps
2 sets @
100lbs x failure


Mid rows
3 sets @
100lbs x 20 reps
3 sets @
150lbs x 12 reps

High rows
3 sets @
150lbs x 12 reps
3 sets @
120lbs x 10 reps

Lat pull down
3 sets @
150lbs x 8 reps
3 sets @
120lbs x 8 reps

Rear delt fly machine
4 sets @
150lbs x 15 reps

[Obs]

Hate to see you are still cramping....
Water will wash away sodium and electrolytes if you only drink water in excessive amounts.

Try pedialyte and pickle juice and water

[Obs]

I really need to work on my form... it’s awful.. that pain on my neck is going to be a problem... such light weight, made it feel like someone hit me with a club back there... today the bar sat right in it and I drive through the pain but holy fuck man... how the hell do you all do it? I pushed my shoulder blades together and rolled my traps up, forcing my chin down though and had relief... but it’s not proper form..

Close grip upright rows to your teeth.
Once your bar reaches the top of the ROM roll your shoulders back and pull the bar apart.

Builds traps out back better than any shrug I have found.

Shrugs give height to traps, upright rows give shape to the back

Attachment 175477

This was cold but I was so pissed off I was sweating lol.

All these guys with huge traps up front piss me off.
My GD neck competes for room so bad I get dizzy when I turn my head but they are nowhere near comp level.

[kelkel]

Attachment 175477

.

Look at that! Veins!

[Obs]

Look at that! Veins!

Someday I will get enough age and time in this for my legs to look similar to your I hope.

[Cowboymike]

Hate to see you are still cramping....
Water will wash away sodium and electrolytes if you only drink water in excessive amounts.

Try pedialyte and pickle juice and water

I actually bought a jar of pickles for the juice based on your previous suggestions ;0) I downed some today in fact... I’m going to up my sodium intake as it seems to be a recurring theme. The cramping is horrible.. ceases me up and it scares me that one day I might not be able to push undo it..