Cowboys Accountability Log

[Cowboymike]

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.

Fuck yeah man... I want to accomplish having traps like yours... you’re looking thick AF big dawg!

[Cowboymike]

Day 211

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



Meals:
Repeated meal plan from yesterday

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

Man I’m so tired... thank goodness today didn’t require very much brain power. In fact it wasn’t even physically demanding either... simple work, enough to break a sweat but nothing too taxing on my body...

I will be going to bed super early tonight. Tomorrow’s another 3am wakeup and these bad boys are taking their toll on me lol...

Nothing too exciting to report today. I will say I’m really digging this NPP... though I feel maybe at the rate I’m pushing in that I’m not exactly on a trt protocol with it lol... it interesting though as even on what I considered would be slow dosing protocol I’m actually responding quite well to this compound. I actually expected to experience what I currently am when running tren ... but I don’t even come close to this on tren... in fact I’m starting to think maybe tren is just not a compound my body will accept and respond too... but this product.. I’m liking it for sure. A little pip here and there but nothing crazy or unacceptable... it’s still fairly early I think, but I’m liking it so far. Thumbs up for the NPP ;0)


Daily gratitude item:
Grateful for a clean and sober mind


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


Total water consumed until now:
2.25 gallons


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


Workout:

Rest Day

[Obs]

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..

It gets weird for me in summer time.
I will go to put something down and my hand stays closed as if I grabbed an electric fence. Shit gets "Sticky" as I call it. Several times I had to pull off the hoghway with leg cramps from pushing the accelerator.

Its dangerous and can hitt so fast you literally lose entire control of your body and wind up curled up on the ground screaming with entire body cramps.

[Obs]

Goodnight and keep killing it hoss

[kelkel]

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

Just stay under the squat bar and you will!

[Cowboymike]

It gets weird for me in summer time.
I will go to put something down and my hand stays closed as if I grabbed an electric fence. Shit gets "Sticky" as I call it. Several times I had to pull off the hoghway with leg cramps from pushing the accelerator.

Its dangerous and can hitt so fast you literally lose entire control of your body and wind up curled up on the ground screaming with entire body cramps.

Brother this is exactly what I’m talking about!! 100%!!! Out of the blue, no warning, just bam! Lock the fug up!!

[Cowboymike]

Goodnight and keep killing it hoss

Thank you brother! I went lights out pretty quick lol

[Cowboymike]

Just stay under the squat bar and you will!

Any tips on bar positions that keeps the bar off of the spine? At the base of the neck... the spine sticks out, as my head goes forward... I try to flex up my traps to lay bar on, but they’re just not big enough yet...

[Cowboymike]

Day 212
Rest day 2 of 2

Upon wake up:
20mg Omeprazole
12.5mg Aromasin
150mg TestC
3iu HGH, TP mauve top



Meals:
Last day of 3 day meal plan

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




This week has worn me dafuq out lol... glad it’s over... my wife left this morning to go visit friends for the weekend so I decided to pull a double to gain some ground on the job we are running...

Not much excitement to report as it was all business today and no play... I’m beat and ready to lay down soon..



Daily gratitude item:
I’m grateful to know people with good and most genuine souls... meeting just one would be a lottery in life.. but to get so many to be a part of my life, I’m truly grateful for them all.



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


Total water consumed until now:
2.5 gallons


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


Workout:

Rest Day 2 of 2

[kelkel]

Any tips on bar positions that keeps the bar off of the spine? At the base of the neck... the spine sticks out, as my head goes forward... I try to flex up my traps to lay bar on, but they’re just not big enough yet...

I low bar squat. I can't stand a high bar squat. I cut my teeth with a gym full of powerlifters so this is what I was taught. Plus I'm about 6' so it's just ergonomically better for me that way.

[Cowboymike]

I low bar squat. I can't stand a high bar squat. I cut my teeth with a gym full of powerlifters so this is what I was taught. Plus I'm about 6' so it's just ergonomically better for me that way.

I shall study this maneuver and try it out next time... thank you! I had heard to try that before. Before I had to stop doing squat type movements... so now I just need to take the suggestion and do it!

[Cowboymike]

Day 213


Upon wake up:
20mg Omeprazole
12.5mg Aromasin
0.25mg caber
100mg NPP
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: 950
Crock pot pulled chicken

15oz organic baby carrots
12oz Chicken Breast (shredded after cooked)
2 tbsp hickory bourbon bbq sauce
6oz small yellow onion
2 ancient grains wrap tortilla
1/3 cup Mexican shredded cheese
5 tbsp chalula hot sauce
10tbsp sirachi sauce
6 tbsp seasoning



Meal 5
Calories: 600
4 servings love crunch peanut butter & dark chocolate granola


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


Busy busy day without the wifey... errands ran, my chores complete, laundry almost all done, first phase food prep done.. thank god for a crock pot lol... made some bomb ass pulled chicken though. Can’t wait to dig into that!

Massage, tan, gym done done and done...

Busted out some legs, no cramping today thank goodness... no blow outs in my bum either so that’s also a plus.. but I definitely can see how remembering to squeeze the brown eye tight while doing the lifts is so very very important.. gotta strengthen all that up down there. So I don’t fall out again... only way to really perform this that I can see is to have some weight to push back against... so I will be working on strengthening everything all in one fail sweep ;0)

Felt super strong today so I decided it would be the day to push my limits.. but it only lasted as far as the leg press machine and then I could feel the backlash from doing them lol... so I dropped into a reg routine.. I did up the weight on the squats.. not sure how much more I can go while trying to figure this neck thing out... but I think it’s safe to stay low...

Winding down for the night.. in hopes that I sleep better than I have been in a couple weeks...

Hope everyone’s having a fantastic weekend so far!!



Daily gratitude item:
Im grateful I remembered to squeeze my bunghole while doing my reps, to keep my insides in, while doing legs today...



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


Total water consumed until now:
1.50 gallons


Total Calories and Macros today
Calories: 2,992
Protein: 274
Carbs: 246
Fiber: 36
Sugar: 116
Fat: 92


Workout:

Leg day (3) Saturday, full leg day

Legs

Leg press machine
1 set @
90lbs x 50 slow reps
1 set @
720lbs x 2 reps (PR)
2 sets @
630lbs x 2 reps (PR)
3 sets @
540lbs x 10 reps
3 sets @
450lbs x 10 reps
3 sets @
360lbs x 20 reps

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

Leg extensions
1 set @
80lbs x 30 reps
3 sets @
150lbs x 15 reps
3 sets @
130lbs x 15 reps
3 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
3 sets @
45’s in each hand x 10 reps


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


Practice squats, I’ll keep increasing weight, while still in hopes to find the sweet spot for the bar to sit that doesn’t press my neck so hard... so I can start actually pushing some plates
3 sets @
180bs x failure... slow reps


hack squats, on machine
3 sets @
360lbs x 10 reps

[Obs]

Day 213


Upon wake up:
20mg Omeprazole
12.5mg Aromasin
0.25mg caber
100mg NPP
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: 950
Crock pot pulled chicken

15oz organic baby carrots
12oz Chicken Breast (shredded after cooked)
2 tbsp hickory bourbon bbq sauce
6oz small yellow onion
2 ancient grains wrap tortilla
1/3 cup Mexican shredded cheese
5 tbsp chalula hot sauce
10tbsp sirachi sauce
6 tbsp seasoning



Meal 5
Calories: 600
4 servings love crunch peanut butter & dark chocolate granola


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


Busy busy day without the wifey... errands ran, my chores complete, laundry almost all done, first phase food prep done.. thank god for a crock pot lol... made some bomb ass pulled chicken though. Can’t wait to dig into that!

Massage, tan, gym done done and done...

Busted out some legs, no cramping today thank goodness... no blow outs in my bum either so that’s also a plus.. but I definitely can see how remembering to squeeze the brown eye tight while doing the lifts is so very very important.. gotta strengthen all that up down there. So I don’t fall out again... only way to really perform this that I can see is to have some weight to push back against... so I will be working on strengthening everything all in one fail sweep ;0)

Felt super strong today so I decided it would be the day to push my limits.. but it only lasted as far as the leg press machine and then I could feel the backlash from doing them lol... so I dropped into a reg routine.. I did up the weight on the squats.. not sure how much more I can go while trying to figure this neck thing out... but I think it’s safe to stay low...

Winding down for the night.. in hopes that I sleep better than I have been in a couple weeks...

Hope everyone’s having a fantastic weekend so far!!



Daily gratitude item:
Im grateful I remembered to squeeze my bunghole while doing my reps, to keep my insides in, while doing legs today...



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


Total water consumed until now:
1.50 gallons


Total Calories and Macros today
Calories: 2,992
Protein: 274
Carbs: 246
Fiber: 36
Sugar: 116
Fat: 92


Workout:

Leg day (3) Saturday, full leg day

Legs

Leg press machine
1 set @
90lbs x 50 slow reps
1 set @
720lbs x 2 reps (PR)
2 sets @
630lbs x 2 reps (PR)
3 sets @
540lbs x 10 reps
3 sets @
450lbs x 10 reps
3 sets @
360lbs x 20 reps

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

Leg extensions
1 set @
80lbs x 30 reps
3 sets @
150lbs x 15 reps
3 sets @
130lbs x 15 reps
3 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
3 sets @
45’s in each hand x 10 reps


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


Practice squats, I’ll keep increasing weight, while still in hopes to find the sweet spot for the bar to sit that doesn’t press my neck so hard... so I can start actually pushing some plates
3 sets @
180bs x failure... slow reps


hack squats, on machine
3 sets @
360lbs x 10 reps

Brutal workout
Your squat is going up fast,

[Old Duffer]

I try hard to ensure the 'tank' is empty before gym!

Lol!

[kelkel]

I shall study this maneuver and try it out next time... thank you! I had heard to try that before. Before I had to stop doing squat type movements... so now I just need to take the suggestion and do it!

Cowboy watch this video. It explains it pretty well!

[Cowboymike]

Cowboy watch this video. It explains it pretty well!

This is going to be a game changer... thank you so much brother!

[Cowboymike]

Day 214


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



Meals:

Meal 1 pre-workout Shake
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:
3 farm fresh eggs
6 servings egg whites
6oz shredded chicken breast
1/2 cup jalapeños
1/3 cup shredded cheese



Meal 3
Calories: 567
2 cups cottage cheese
Apple slices


Meal 4
Calories: 535
15oz organic carrot sticks
1/3 cup Mexican shredded cheese
5 tsp cholula hot sauce
4oz chicken breast
1 yellow onion, small
1 ancient grains wrap


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


Hit the ground running today... woke up hit the gym, hit a shower and off and running I went... I thought I only had a few things to handle today... but it turned into a laundry list of things... then things turned into other things... but I got all things done and even just wrapped up meal prep... man it was busy day...

Hope y’all had a kick ass day today!


Daily gratitude item:
Grateful to see that I’ve grown as a maturing human and can accept that things won’t always go my way and I won’t always get what I want... but I don’t have to throw a temper tantrum inside my head and make myself feel all shitty about it... that’s pretty huge tbh lol...



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


Total water consumed until now:
1.75 gallons


Total Calories and Macros today
Calories: 2,213
Protein: 266
Carbs: 145
Fiber: 32
Sugar: 72
Fat: 59


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

[Cowboymike]

Day 215


Upon wake up:
20mg Omeprazole
12.5mg Aromasin
3iu HGH, TP mauve top
125mg TestC
100mg NPP


Meals:

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


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



Meal 3
Calories: 617
2 cups cottage cheese
36 Apple slices


Meal 4
Calories: 1,271
3 servings love crunch, dark choc& peanut butter granola
1 yellow onion
8oz chicken breast
5 tsp cholula hot sauce
1/3 cup shredded Mexican cheese
15oz bunny love baby carrots
2 servings jalapeño
10 servings egg whites


Meal 5
Calories: 600
4 servings love crunch, dark choc& peanut butter granola


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


Took the night off from gym, to go give platelets at the Red Cross... work was crazy insane anyway and definitely put muscles to work... at one time while trying to wrench on some pipe, I was straining so hard I saw light worms everywhere... I finally won in the end and got the pipe out.. thank goodness...

I was scheduled for legs... so Ill just start the week off tomorrow and play it out the best I can to keep on track...



Daily gratitude item:
Grateful Im not sleeping on a bus bench in this miserable cold... it hurts my heart to see these people living like that... but I also know from personal experience, its a life choice for many...


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


Total water consumed until now:
2.25 gallons


Total Calories and Macros today
Calories: 3,308
Protein: 260
Carbs: 254
Fiber: 36
Sugar: 119
Fat: 120


Workout:

No gym, Red Cross platelets donation

[Cowboymike]

Day 216


Upon wake up:
20mg Omeprazole
12.5mg Aromasin
3iu HGH, TP mauve top
.25mg Caber
5,000mg creatine

Pre-work out:
3iu HGH, TP Mauve Top
1 serving BCAA’s 4:1:1
1 serving 5,000mg creatine

Post workout:
1 serving BCAA’s 4:1:1
1 serving 5,000mg creatine


Meals:

Meal 1
Calories: 710
2 turkey sausage patty
1 farm fresh egg
1 pepper jack cheese slice
2 servings love crunch, dark choc& peanut butter granola


Meal 2
Calories: 980
2 turkey sausage patty
1 farm fresh egg
1 pepper jack cheese slice
36 slices apple
4 tillamoos cheddar cheese snack



Meal 3
Calories: 1,565
1 bag buffalo chicken dip potato chips
1 bag avocado ranch corn tortilla chips
1 taco and cheese Taquito
1 Monterey Jack and chicken Taquito
1 jalapeño and cream cheese Taquito


Meal 4
Calories: 760
4 chocolate chunk brownie protein bar


Meal 5
Calories: 609
4oz organic ground beef
1 cup chopped yellow onion
1 1/2 servings portobello mushroom soup
1/2 cup sliced portobello mushrooms
1 cup organic cauliflower rice
4 tbsp sour cream
1 tbsp Worcester sauce
1 tsp better than bouillon


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


Work started early AF again.. I was all over the place today wrapping up small odds and ends... very productive day though!

Not sure wtf my issue was with food today... I couldn’t get enough... I was starving all day, even after eating... I was still starving... I made poor choices when I went to get a monster at 7-11... I wanted to eat the whole store... I bought a bunch of crap and pounded it all right then... and I was still starving... so of course, I bite it I write it... even though I’m thoroughly embarrassed.. I’ve done so friggin good.. then just out of left field, I blow it... oh well.. we shall see how the week pencils out... hopefully I didn’t fuck myself out of pancake Saturday lol..

Hit the gym and it was blissfully empty lol.. I hope it stays this way now. I had full access to anything and everything... I did notice the kettle bell slingers and platform jumpers in the corner... how the hell do they do that bull legged kettle bell swinging without blowing out a shoulder? Or bulldozing their ballsacks? I mean, they were literally over extending their arms swinging it to the top/back of their effing head!! Then down and under until the bell was out past their ass... I can’t imagine they’ll be doing that for very long without getting injured...

I got in a good arm routine, even though I modified it and dropped a bit of volume. I decided to go slow and extremely controlled today. My muscles responded nicely and I got a great workout in ;0)

Got my creatine and bcaas in last night.. so I started that today.. I’ve been so turned off by supplements as I’ve wasted hundreds per month on them in the past with no noticeable differences between taking them or not... so now that I’m pushing myself harder again and my body is starting to fight back with small ailments here and there, Ive decided to retry simple supplements and not going crazy like I use too... I’ll try it out for 6 months and see how it goes.. so I guess I gotta load the creatine... so the next 5 days will look a little ridiculous dosing it.



Daily gratitude item:
Grateful to have the ability to see. For my eye sight. Today I saw someone who didn’t have theirs. It really made me think about mine and how grateful I am for having it.




8:00pm
50mg metoprolol (BP meds)
300mg Ranitidine (antacid)
5mg melatonin
1 5-HTP Plus
2 Kirkland sleep aid
5,000mg creatine


Total water consumed until now:
1.75 gallons


Total Calories and Macros today
Calories: 4,624
Protein: 227
Carbs: 327
Fiber: 96
Sugar: 80
Fat: 251


Workout:

Modified Arm routine. Less volume, more concentration, very controlled, very slow movements...


-Biceps-

Alternate Bicep curl, w/dumbbells
1 set @
15lbs x 50 slow reps with flex
1 set @
75lbs x 2 reps
3 set @
65lbs x 6 reps
3 set @
60lbs x 6 reps
3 set @
55lbs x 8 reps
3 set @
50lbs x 8 reps

Alternate Hammer curls w/dumbbells
3 sets @
40lbs x 10 reps

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


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



-Triceps-

Cable triceps push downs w/bar
5 set @
100lbs x 30 reps


Reverse push downs w/bar
3 sets @
100 bs x 15 reps


Push downs w/rope
3 sets @
100lbs x 15 reps

Superset x’s 4 sets:
Cable tricep extension
100lb x 15 reps
Reverse curl with easy bar
50lb x 15 reps

Then I was out of gas... so I couldn’t continue forearms... called it good

[Obs]

I have never used a kettlebell.

I couldn't live without eyesight.

We have a blind guy at the local bar everyone loves.

I went to the pisser one day and opened the door and the light was off. I turned the light on and there was the blind guy pissing all over the sink.

He is a good upbeat guy. Gets lots of strange. Won't date or marry. He is getting older though. Worry about him being alone someday.

He needs a deaf wife.
She will have to be good looking though.
He pulls off some pretty clean looking ponies once in a while.

I talked my gf into asking him if he was scared of the dark.

He said, "Fuck you".

[Cowboymike]

I have never used a kettlebell.

I couldn't live without eyesight.

We have a blind guy at the local bar everyone loves.

I went to the pisser one day and opened the door and the light was off. I turned the light on and there was the blind guy pissing all over the sink.

He is a good upbeat guy. Gets lots of strange. Won't date or marry. He is getting older though. Worry about him being alone someday.

He needs a deaf wife.
She will have to be good looking though.
He pulls off some pretty clean looking ponies once in a while.

I talked my gf into asking him if he was scared of the dark.

He said, "Fuck you".

Lmao!!!

[Cowboymike]

Day 217


Upon wake up:
20mg Omeprazole
12.5mg Aromasin
3iu HGH, TP mauve top
5,000mg creatine
125mg TestC
100mg NPP

Pre-work out:
3iu HGH, TP Mauve Top
1 serving BCAA’s 4:1:1
1 serving 5,000mg creatine

Post workout:
1 serving BCAA’s 4:1:1
1 serving 5,000mg creatine


Meals:

Meal 1
Calories: 710
2 turkey sausage patty
1 farm fresh egg
1 pepper jack cheese slice
2 servings Dark Chocolate & peanut butter granola (love crunch)


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



Meal 3
Calories: 561
1 pepper jack cheese slice
5 servings egg whites
8oz shredded chicken breast
2 servings jalapeños
1 ancient grains wrap


Meal 4
Calories: 561
1 pepper jack cheese slice
5 servings egg whites
8oz shredded chicken breast
2 servings jalapeños
1 ancient grains wrap


Meal 5
Calories: 609
4oz organic ground beef
1 cup chopped yellow onion
1 1/2 servings portobello mushroom soup
1/2 cup sliced portobello mushrooms
1 cup organic cauliflower rice
4 tbsp sour cream
1 tbsp Worcester sauce
1 tsp better than bouillon


Meal 6:
Calories: 560
680g Wild caught Alaskan Cod with lemon and one serving feta cheese crusted on top


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



Up early, worked my ass off all day.. hit gym for some chest after... Im so tired its not even funny... so Ill be short and sweet tonight to try to get into bed early tonight to get my head in the game for a big day tomorrow...




Daily gratitude item:
Grateful for obtaining life skills to make money with... grateful to be employed and have paychecks that actually cash.




8:00pm
50mg metoprolol (BP meds)
300mg Ranitidine (antacid)
5mg melatonin
1 5-HTP Plus
2 Kirkland sleep aid
5,000mg creatine


Total water consumed until now:
1.50 gallons


Total Calories and Macros today
Calories: 3,481
Protein: 391
Carbs: 117
Fiber: 22
Sugar: 30
Fat: 145


Workout:
Modified Chest routine.. sacrificed volume for more slow and controlled routine.

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
1 set @ setting 4
???lbs x 35 reps
3 sets @ setting 12
???lbs x 15 reps
3 sets @ setting 15
???lbs x 8 reps


Incline dumbbell press
3 sets @
65lbs x 10 reps


Incline dumbbell fly
3 sets @
50lbs x 8 reps


Decline dumbbell press
3 sets @
80lbs x 8 reps


Decline dumbbell fly
3 sets @
50lbs x 10 reps


Cable fly
3 sets mid range
50lbs x 15 reps


Cable fly
High range
3 sets
50lbs x 15 reps


Cable Fly
Low range
3 sets
50lbs x 15

[Obs]

Goodnight hoss get some rest and arise a new man

[leftkz]

Damn Mike, You're everywhere.

Good to see you here on this board too. At least there are a few familiar faces.

[Cowboymike]

Goodnight hoss get some rest and arise a new man

Today was a good day my brother ;0)

[Cowboymike]

Damn Mike, You're everywhere.

Good to see you here on this board too. At least there are a few familiar faces.

Lol!! Hey brother!!!

[Cowboymike]

Day 218


Upon wake up:
20mg Omeprazole
12.5mg Aromasin
3iu HGH, TP mauve top
5,000mg creatine


Pre-work out:
3iu HGH, TP Mauve Top
1 serving BCAA’s 2:1:1
1 serving 5,000mg creatine


Post workout:
1 serving BCAA’s 2:1:1
1 serving 5,000mg creatine


Meals:

Meal 1
Calories: 465
1 serving whey concentrate, unflavored
1 serving whey concentrate, chocolate
1 packet amazing grass, green superfood
1 serving green superfood powder
4 tbsp pbfit


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


Meal 3
Calories: 1,102
2 cups cottage cheese
1 cup mandarin orange slices
15oz Bunny love baby carrots
4 tillamoo cheddar cheese snack


Meal 4
Calories: 400
2 chocolate chip cookie dough protein bar


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


Meal 6:
Calories: 860
2 - 4oz angus grass fed beef patty
2 Monterey Jack cheese slice
2 scoops jalapeño
Iceburg lettuce leaves as buns, doubled up
1 tbsp avocado oil mayo
5 tsp mustard


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


Ive been noticing my mood has improved dramatically the past couple weeks... Im grateful for this. So friggin grateful for the enhancement of a peaceful mind... My mouth isnt wanting to just pop off at people over dumb shit.. Ive been getting a bit better at not only pausing before reacting, but being able to pause before my mind reacts has been awesome... it’s an odd experience... its like Im in control of how Im about to feel and or react... complete control... its epic

It was a long wet and cold day.. but with this storm front bring constant cloud cover, which will warm things up for us for a few days as it rains... I’m good with non freezing temps for a min...

I killed the work day, then went to the gym and owned the night with some back and shoulders... I’m not even going to bother changing the routine for a while... it’s destroying my targeted muscles as long as I remain slow and controlled.. I’ll keep it for a bit ;0)

I’m truly digging this NPP, I’ll be starting the dragon NPP starting tomorrow. I’m a bit off for being on trt... it’s turning into a bridge of sort lol...

Stomach surgery on the books for end of April... weight restriction to 15lbs but access to unlimited cardio work without core work though... I’m a bit agitated over that.. 6-8 weeks they want for heal time.... I don’t get it... but it is better than dying by choking on my stomach acid in the middle of the night... it’ll be nice to get off the ant-acid meds as well... liquid diet for a few weeks I guess and then soft foods and then regular as tolerated... I’m a pro at this kind of diet though after living with a wired shut jaw on many other occasions... so I just bought a new big ass ninja blender and a blender stick... key tools to have for a liquid diet my friends lol...






Daily gratitude item:
Grateful to feel rain on my face... I truly love the feel of cold rain hitting my face for some reason... I love to look up into it and close my eyes sand feel it on my face... it made me think of people who cant feel sensations on their skin.. it made me feel grateful I get to experience cold rain on my face...



8:00pm
50mg metoprolol (BP meds)
300mg Ranitidine (antacid)
5mg melatonin
1 5-HTP Plus
2 Kirkland sleep aid
5,000mg creatine


Total water consumed until now:
2.50 gallons


Total Calories and Macros today
Calories: 3,647
Protein: 314
Carbs: 149
Fiber: 52
Sugar: 87
Fat: 192


Workout:

Shoulders and back day

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

High cable 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

Cable upright rows
4 sets @
80lbs x 20 reps
60lbs x 20 reps
40lbs x 20 reps
20lbs x failure reps


Close grip lat pull downs
3 sets @
120lbs x 15 reps
100lbs x 15 reps
80lbs x 15 reps
60lbs x failure

[Cowboymike]

Day 219

Upon wake up:
20mg Omeprazole
12.5mg Aromasin
3iu HGH, TP mauve top
5,000mg creatine



Meal 1
Calories: 465
1 serving whey concentrate, unflavored
1 serving whey concentrate, chocolate
1 packet amazing grass, green superfood
1 serving green superfood powder
4 tbsp pbfit


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


Meal 3
Calories: 742
2 cups cottage cheese
1 cup mandarin orange slices
15oz Bunny love baby carrots


Meal 4
Calories: 400
2 chocolate chip cookie dough protein bar


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


Meal 6:
Calories: 1,080
4 servings jalapeño stuffed chicken breast wrapped in bacon


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




Today was brutally exhausting at work... starting pushing wrenches by 330am and stopped at 5... a few breaks of course to feed my ass ;0)

Just got home and made some yumminess in the form of bacon wrapped stuffed chicken... so good.. I’m not feeling like heading out to the gym.. rest day today and tomorrow... I want full body rested and ready to hit some PR’s.

Sorry for the short entry, my lady’s wanting some us time. ;0)



Daily gratitude item:
Im truly grateful for the life I have.



8:00pm
50mg metoprolol (BP meds)
300mg Ranitidine (antacid)
5mg melatonin
1 5-HTP Plus
2 Kirkland sleep aid
5,000mg creatine


Total water consumed until now:
1.50 gallons


Total Calories and Macros today
Calories: 3,507
Protein: 306
Carbs: 139
Fiber: 48
Sugar: 79
Fat: 177


Workout:

Rest day

[Cowboymike]

Day 220

Upon wake up:
20mg Omeprazole
12.5mg Aromasin
3iu HGH, TP mauve top
.25mg caber
5,000mg creatine



Meals:

Meal 1
Calories: 1,504
5 farm fresh large eggs
10 servings egg whites
2 sliced German sausage links
2 cups sautéed spinach
1 cup sautéed onion
1oz feta crumbled cheese
2 scoops jalapeño
1 pancake w/butter, no syrup


Meal 2
Calories: 1,190
7 cups cherry almond blue salad


Meal 3
Calories: 720
2 4oz grass fed angus beef patties
2 slices Monterey Jack cheese
5 tsp mustard


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




Rest day 2 of 2 done... ready to hit some legs tomorrow. Nothing much to report. Chores done, errands ran, shopping complete, food separated and ready for preparing meals for the week... lots of relaxing today. I sure am tired...




Daily gratitude item:
Grateful to have food in my fridge and a full belly when I want one...




8:00pm
50mg metoprolol (BP meds)
300mg Ranitidine (antacid)
5mg melatonin
1 5-HTP Plus
2 Kirkland sleep aid
5,000mg creatine


Total water consumed until now:
1.25 gallons


Total Calories and Macros today
Calories: 3,414
Protein: 200
Carbs: 132
Fiber: 7
Sugar: 79
Fat: 209


Workout:

Rest day

[Cowboymike]

Day 221

Upon wake up:
20mg Omeprazole
12.5mg Aromasin
3iu HGH, TP mauve top
5,000mg creatine


Pre-work out:
3iu HGH, TP Mauve Top
1 serving BCAA’s 2:1:1
1 serving 5,000mg creatine


Post workout:
1 serving BCAA’s 2:1:1
1 serving 5,000mg creatine


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


Meal 2
Calories: 770
5 farm fresh large eggs
10 servings egg whites
2 cups sautéed spinach
1 cup sautéed onion
1oz feta crumbled cheese
2 scoops jalapeño

Meal 3
Calories: 400
2 chocolate chip cookie dough protein bar

Meal 4
Calories: 425
6 celery sticks
4 tbsp all natural jiff

Meal 5
Calories: 300
4oz Black Forest ham slice
2 slice pepper jack cheese

Meal 5
Calories: 1,080
8 pieces jalapeño stuffed chicken breast wrapped in bacon.

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


A good day today. Felt good and strong in the gym blasting legs. Definitely happy about increase in reps. I had plenty of juice to go. I didn’t want to ruin myself though. Kept things slow and controlled. Tried out the low bar squats. A little awkward feeling, but productive. I’ll continue to keep the weight low until I can get the form down and feel comfortable upping it. Successful trip to the gym though.

Got the rest of my chores done today and winding down, getting ready for an early turn in so I can wake up at 2 to be to work by 3am tomorrow...

Hope y’all had a killer weekend!




Daily gratitude item:
Grateful to feel loved



8:00pm will be
50mg metoprolol (BP meds)
300mg Ranitidine (antacid)
5mg melatonin
1 5-HTP Plus
2 Kirkland sleep aid
5,000mg creatine


Total water consumed until now:
1.75 gallons


Total Calories and Macros today
Calories: 3,440
Protein: 317
Carbs: 86
Fiber: 52
Sugar: 34
Fat: 187


Workout:

Full leg day

Leg press machine
1 set @
90lbs x 50 slow reps
1 set @
720lbs x 6 reps (PR)
2 sets @
630lbs x 10 reps (PR)
3 sets @
540lbs x 10 reps
3 sets @
450lbs x 10 reps
3 sets @
360lbs x 20 reps

Incline leg press
3 sets @
540lbs x 10 reps (PR)
3 sets @
450lbs x 10 reps
3 sets @
360lbs x 10 reps

On incline leg press machine I did calves
4sets @
450 x failure

Leg extensions
1 set @
80lbs x 30 reps
3 sets @
150lbs x 15 reps
3 sets @
130lbs x 15 reps
3 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
3 sets @
45’s in each hand x 10 reps


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


hack squats, on machine
3 sets @
360lbs x 10 reps


Practice low bar squats
3 sets @ (last one to failure)
180bs x 12 ... slow reps
A little odd at first, but seemed to quickly adapt and had zero pain in my neck. It feels a little awkward, but I’ll just keep the weight lower until I’m 100% comfortable and got the proper form down. (Thank god for the video!)Then I’ll go for gold. Big thanks for this lovely tip!!

[Cowboymike]

Day 222

Upon wake up:
20mg Omeprazole
12.5mg Aromasin
3iu HGH, TP mauve top
5,000mg creatine


Pre-work out:
3iu HGH, TP Mauve Top
1 serving BCAA’s 2:1:1
1 serving 5,000mg creatine
150mg NPP
250mg TestC


Post workout:
1 serving BCAA’s 2:1:1
1 serving 5,000mg creatine


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


Meal 2
Calories: 420
2 turkey sausage patty
1 farm fresh egg
1 habanero cheese slice


Meal 3
Calories: 420
2 turkey sausage patty
1 farm fresh egg
1 habanero cheese slice


Meal 4
Calories: 567
2 cup cottage cheese
1 cup mandarin orange slices


Meal 5
Calories: 400
2 chocolate chip cookie dough protein bar


Meal 6
Calories: 965
6 slice oven roasted turkey breast
6 slice Black Forest ham
4.5 slices habanero cheese


Meal 7
Calories: 720
2 grass fed angus patty
2 scoops jalapeño
5 tsp mustard
2 habanero 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


Loooooooooooooooooooooong day today... goodness!! But damn we kicked some ass! We got the entire workload done today and can put finish with rough in stamp on it and wait now for the contractor to be ready for the next phase... super stoked to have completed the entire 3 days worth in one day... everything just fell into place and went smoothly... loved it!

Got back into town a bit later.. but really wanted to hit arms tonight so I drug my ass to the gym... and I turned into an effin monster... veins a poppin, strength showed up ready to rock, my sets were clean and smooth. It was game on...

Thankfully tomorrow I don’t have to get up early. I got an in town, fill in job. A one day banger and be done. I get to fly solo for this one, so, headphones on, get shit done. ;0)

Hope everyone’s Monday was glorious!!!



Daily gratitude item:
Grateful for the ability to be my own cheer leader and motivator... it helps to be on my own team sometimes ;0)



9:00pm will be
50mg metoprolol (BP meds)
300mg Ranitidine (antacid)
5mg melatonin
1 5-HTP Plus
2 Kirkland sleep aid
5,000mg creatine


Total water consumed until now:
1.50 gallons


Total Calories and Macros today
Calories: 3,957
Protein: 399
Carbs: 108
Fiber: 38
Sugar: 58
Fat: 206


Workout:
Arms

-Biceps-

Alternate Bicep curl, w/dumbbells
1 set @
15lbs x 50 slow reps with flex
2 set @
70lb x 6 rep
3 set @
65lbs x 8 reps
3 set @
60lbs x 8 reps
3 set @
55lbs x 8 reps
3 set @
50lbs x 12 reps

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

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


Flexor incline curls
3 sets @
25lbs 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

Sit down seated dip
3 sets @
150lbs x 15 reps

-Forearms-

Reverse curl w/easy 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]

Day 222

Upon wake up:
20mg Omeprazole
12.5mg Aromasin
3iu HGH, TP mauve top
5,000mg creatine


Pre-work out:
3iu HGH, TP Mauve Top
1 serving BCAA’s 2:1:1
1 serving 5,000mg creatine
150mg NPP
250mg TestC


Post workout:
1 serving BCAA’s 2:1:1
1 serving 5,000mg creatine


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


Meal 2
Calories: 420
2 turkey sausage patty
1 farm fresh egg
1 habanero cheese slice


Meal 3
Calories: 420
2 turkey sausage patty
1 farm fresh egg
1 habanero cheese slice


Meal 4
Calories: 567
2 cup cottage cheese
1 cup mandarin orange slices


Meal 5
Calories: 400
2 chocolate chip cookie dough protein bar


Meal 6
Calories: 965
6 slice oven roasted turkey breast
6 slice Black Forest ham
4.5 slices habanero cheese


Meal 7
Calories: 720
2 grass fed angus patty
2 scoops jalapeño
5 tsp mustard
2 habanero 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


Loooooooooooooooooooooong day today... goodness!! But damn we kicked some ass! We got the entire workload done today and can put finish with rough in stamp on it and wait now for the contractor to be ready for the next phase... super stoked to have completed the entire 3 days worth in one day... everything just fell into place and went smoothly... loved it!

Got back into town a bit later.. but really wanted to hit arms tonight so I drug my ass to the gym... and I turned into an effin monster... veins a poppin, strength showed up ready to rock, my sets were clean and smooth. It was game on...

Thankfully tomorrow I don’t have to get up early. I got an in town, fill in job. A one day banger and be done. I get to fly solo for this one, so, headphones on, get shit done. ;0)

Hope everyone’s Monday was glorious!!!



Daily gratitude item:
Grateful for the ability to be my own cheer leader and motivator... it helps to be on my own team sometimes ;0)



9:00pm will be
50mg metoprolol (BP meds)
300mg Ranitidine (antacid)
5mg melatonin
1 5-HTP Plus
2 Kirkland sleep aid
5,000mg creatine


Total water consumed until now:
1.50 gallons


Total Calories and Macros today
Calories: 3,957
Protein: 399
Carbs: 108
Fiber: 38
Sugar: 58
Fat: 206


Workout:
Arms

-Biceps-

Alternate Bicep curl, w/dumbbells
1 set @
15lbs x 50 slow reps with flex
2 set @
70lb x 6 rep
3 set @
65lbs x 8 reps
3 set @
60lbs x 8 reps
3 set @
55lbs x 8 reps
3 set @
50lbs x 12 reps

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

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


Flexor incline curls
3 sets @
25lbs 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

Sit down seated dip
3 sets @
150lbs x 15 reps

-Forearms-

Reverse curl w/easy 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

Damn you are strong sir!

[Cowboymike]

Damn you are strong sir!

Lol thank you kind sir! On the road to 110’s still... laser focused

[Cowboymike]

Day 223

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


Pre-work out:
3iu HGH, TP Mauve Top
1 serving BCAAs 2:1:1
1 serving 5,000mg creatine


Post workout:
1 serving BCAAs 2:1:1
1 serving 5,000mg creatine



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


Meal 2
Calories: 420
2 turkey sausage patty
1 farm fresh egg
1 habanero cheese slice


Meal 3
Calories: 420
2 turkey sausage patty
1 farm fresh egg
1 habanero cheese slice


Meal 4
Calories: 567
2 cup cottage cheese
1 cup mandarin orange slices


Meal 5
Calories: 400
2 chocolate chip cookie dough protein bar


Meal 6
Calories: 965
6 slice oven roasted turkey breast
6 slice Black Forest ham
4.5 slices habanero cheese


Meal 7
Calories: 720
2 grass fed angus patty
2 scoops jalapeño
5 tsp mustard
2 habanero 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


Little frustration experienced today... once again releasing others of my need to control helps to eliminate such frustrations...

Smashed some chest at the gym and made it through everything. Feeling good though... the added salt to my diet and utilizing those IV hydration packets I normally use for hiking, and all that cramping and craziness I was experiencing has completely vanished. Overall it has paid off and its night and day difference... Ive been trying to keep my water intake lower. So I don’t flush it all out... thats been a little difficult. I feel like Im in water rations lol...




Daily gratitude item:
Grateful to have the gym as an outlet to express my frustrations and or anger. And not on others. But Im also grateful that this need to vent is has become very much less frequent.



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



Total water consumed until now:
1.75 gallons


Total Calories and Macros today
Calories: 3,957
Protein: 399
Carbs: 108
Fiber: 38
Sugar: 58
Fat: 206


Workout:

Chest 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 224

Upon wake up:
20mg Omeprazole
12.5mg Aromasin
3iu HGH, TP Mauve Top


Pre-work out:
150mg NPP
3iu HGH, Ran out of Mauve... switched to grey top
1 serving BCAAs 2:1:1
1 serving 5,000mg creatine


Post workout:
1 serving BCAAs 2:1:1
1 serving 5,000mg creatine



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


Meal 2
Calories: 420
2 turkey sausage patty
1 farm fresh egg
1 habanero cheese slice


Meal 3
Calories: 420
2 turkey sausage patty
1 farm fresh egg
1 habanero cheese slice


Meal 4
Calories: 567
2 cup cottage cheese
1 cup mandarin orange slices


Meal 5
Calories: 400
2 chocolate chip cookie dough protein bar


Meal 6
Calories: 865
6 slice oven roasted turkey breast
6 slice Black Forest ham
4.5 slices habanero cheese


Meal 7
Calories: 785
5 large farm fresh eggs
1oz crumbled feta cheese
.8 cup mozzarella shredded cheese
10 tbsp crumbled bacon


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


Interesting day mentally I would say.. a little bit of a roller coaster... I just kind of wish at this point that if my boss is going to pull me in on his jobs, that he pull his own weight as well... Im not a man who feels hes above anyone else. Ill do any job. Dig a ditch, scrub a toilet, do the grunt work, do the boss work... but one thing I cant stand is people who cant put in their work to match the rest.. just because youre a boss, doesnt mean you cant get your hands dirty and help lose and unload and do grunt work... if everythings done and youre watching me load the truck and not doing anything to help, go fuck yourself in the ass with a sea urchin infested caveman club... I hate working on his jobs. He typically reserves the shit work for me lol... The more jobs I can do away from micromanagement the better for my mental health.

Hit full back day at the gym. Really tuned in this time it felt like... They were doing some kind of party at the gym.. vendors, energy Jello shots... give aways.. a DJ... it was pretty cool. I was a little irritated at first tbh as I just wanted to work out uninterrupted... but then I really let what they were doing sink in and it made me grateful to be apart of a gym who gives back. They werent charging and they were giving away all kinds of little goodies.. to me thats pretty cool... memberships are really that expensive and it wasnt cheap what they did...

Lots of new faces though I noticed. But not too crowded... so itd be cool if this was the new norm. A solid blend of ripped and shredded to plump and fluffy.. everything in between... even the big mofo strutting around cause he knows hes put in the work to be a beast lol... I like the variety though... everyone at different stages of their journey... I couldnt help but fist bump a bunch of people on my way through the gym and out the door... thats seriously the most social Ive ever been at the gym.. ever. Everyone was receptive and bumped lol..




Daily gratitude item:
Grateful to step out of my comfort zone and everything turned out alright ;0)



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



Total water consumed until now:
1.50 gallons


Total Calories and Macros today
Calories: 3,922
Protein: 417
Carbs: 107
Fiber: 38
Sugar: 58
Fat: 196


Workout:

Back day

Back Day

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

Seated High cable 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

Close grip lat pull downs
3 sets @
120lbs x 15 reps
100lbs x 15 reps
80lbs x 15 reps
60lbs x failure

Straight arm cable lat pull down
3 sets @
120lbs x failure

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

Cable upright rows
4 sets @
80lbs x 20 reps
60lbs x 20 reps
40lbs x 20 reps
20lbs x failure reps

Tbar rows
3 sets @
180lbs x 10 reps
3 sets @
150lbs x 10 reps
1 set @
90lbs x failure


I really want to try that back extensions on the Roman chair... but Id be a liar if I said I wasnt concerned about the lower back pump... I mean, honestly, is there any way that it ends up getting less painful? If I just say screw it and work that beast to death... will it gain stamina and strength and release me from that dreaded lower pump? It truly interferes with things.. but Im thinking I need to strengthen my lower back more. At least give it some attention..

[Obs]

Personally with my disc tge way it is, if my back starts getting a tight pump then thats all she wrote.

It moves the disc forward and they just get tighter until I am at the chiro getting put back in.
I have never been able to work through a back pump

[Cowboymike]

Personally with my disc tge way it is, if my back starts getting a tight pump then thats all she wrote.

It moves the disc forward and they just get tighter until I am at the chiro getting put back in.
I have never been able to work through a back pump

It’s debilitating for sure... man now you got me thinking I should go get checked out! Sorry to hear you have to go through that brother!!

[Cowboymike]

Day 225

Upon wake up:
20mg Omeprazole
12.5mg Aromasin
3iu HGH


Pre-work out:
3iu HGH
1 serving BCAA’s 2:1:1
1 serving 5,000mg creatine


Post workout:
1 serving BCAA’s 2:1:1
1 serving 5,000mg creatine



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


Meal 2
Calories: 420
2 turkey sausage patty
1 farm fresh egg
1 habanero cheese slice


Meal 3
Calories: 420
2 turkey sausage patty
1 farm fresh egg
1 habanero cheese slice


Meal 4
Calories: 567
2 cup cottage cheese
1 cup mandarin orange slices


Meal 5
Calories: 400
2 chocolate chip cookie dough protein bar


Meal 6
Calories: 581
9oz shredded chicken breast
2 medium bell peppers sliced
4 tbsp sour cream
5 tsp cholula hot sauce
3 tbsp chives chopped
1/3 cup shredded 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


A challenging day to say the least... I definitely created some learning opportunities for myself today... luckily I didn’t create to much damage and was able to quickly rectify the situations, despite costing money on material.. I feel bad for the customer, as I know the company will still charge for the material and time to fix it... it’s totally my screw up. I feel bad.

So drained today mentally, which in turn hit me physically... slept like crap as well... so today was checking off check boxes at the gym. Just got through the routine. I didn’t push myself as hard as I should have...

Tomorrow’s a new day. Dust myself off, leave today with today... wake up fresh and leave it in yesterday where it belongs. Move forward. Learn from it. Don’t repeat it. Life goes on.




Daily gratitude item:
Grateful to be reminded I’m only human too and will still create learning opportunities by way of making mistakes.



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



Total water consumed until now:
1.50 gallons


Total Calories and Macros today
Calories: 2,852
Protein: 301
Carbs: 113
Fiber: 44
Sugar: 62
Fat: 121


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]

It’s debilitating for sure... man now you got me thinking I should go get checked out! Sorry to hear you have to go through that brother!!

It could be much worse man.
Thats ok I hate deadlifting anyway

[Cowboymike]

It could be much worse man.
Thats ok I hate deadlifting anyway

A truth of mine.... I’ve never deadlifted before... not sure I plan on ever...