Cowboys Accountability Log

**Cowboymike** · 03-20-2019, 09:02 PM

Day 280

Upon wake up:
20mg Omeprazole
20mg Lipitor
25mg Aromasin
.25mg Caber
1 Kirkland allergy tab
250mg TestC, SpartaPharma
200mg TrenE

Pre-work out:
100mg TNE, SpartaPharma
1 cialis, SpartaPharma
40mg Anavar , SpartaPharma
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: 520
2 farm fresh eggs over hard
2 tillamoo cheddar cheese snack
1 chocolate chip cookie dough protein bar

Meal 2
Calories: 380
2 chocolate brownie protein bar

Meal 3
Calories: 797
2 cup cottage cheese
36 red apple slices
2 tillamoo cheddar cheese snack

Meal 4
Calories: 430
1 grass fed angus beef patty
1 farm fresh egg over easy
1 pepper 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, Saw palmetto, iodine, real health prostate formula

Had a better day today mentally... felt hung over from yesterdays manic style episode though.. glad it didn’t take over today though...

I put in the work at work and put myself into the ground though... so I decided to go ahead and hit back and shoulders at the gym to go ahead and finish them off...

I’m honestly getting sick of cardio everyday and I feel like it’s not even doing anything lol... got a little bloat going on is all... I swear I have the absolute most stubborn friggin body fat though... I mean geezus, melt off already and tighten up.. it’s not going to come easy I guess and I’m going to have to want it bad enough to keep putting in the work to make it happen... frustrating, but it is what it is... I’ll appreciate it that much more I reckon. Hopefully I’ll remember the struggle when the time comes when bad choices are being considered...

Daily gratitude item:
Grateful to not be possessed

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

Total water consumed until now:
1.25 gallons

Total Calories and Macros today
Calories: 2,127
Protein: 191
Carbs: 93
Fiber: 53
Sugar: 48
Fat: 101

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
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

Cardio:
45min Eliptical

**KennyJ** · 03-22-2019, 01:44 PM

Originally Posted by Cowboymike

Day 280

Upon wake up:
20mg Omeprazole
20mg Lipitor
25mg Aromasin
.25mg Caber
1 Kirkland allergy tab
250mg TestC, SpartaPharma
200mg TrenE

Pre-work out:
100mg TNE, SpartaPharma
1 cialis, SpartaPharma
40mg Anavar , SpartaPharma
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: 520
2 farm fresh eggs over hard
2 tillamoo cheddar cheese snack
1 chocolate chip cookie dough protein bar

Meal 2
Calories: 380
2 chocolate brownie protein bar

Meal 3
Calories: 797
2 cup cottage cheese
36 red apple slices
2 tillamoo cheddar cheese snack

Meal 4
Calories: 430
1 grass fed angus beef patty
1 farm fresh egg over easy
1 pepper 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, Saw palmetto, iodine, real health prostate formula

Had a better day today mentally... felt hung over from yesterdays manic style episode though.. glad it didn’t take over today though...

I put in the work at work and put myself into the ground though... so I decided to go ahead and hit back and shoulders at the gym to go ahead and finish them off...

I’m honestly getting sick of cardio everyday and I feel like it’s not even doing anything lol... got a little bloat going on is all... I swear I have the absolute most stubborn friggin body fat though... I mean geezus, melt off already and tighten up.. it’s not going to come easy I guess and I’m going to have to want it bad enough to keep putting in the work to make it happen... frustrating, but it is what it is... I’ll appreciate it that much more I reckon. Hopefully I’ll remember the struggle when the time comes when bad choices are being considered...

Daily gratitude item:
Grateful to not be possessed

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

Total water consumed until now:
1.25 gallons

Total Calories and Macros today
Calories: 2,127
Protein: 191
Carbs: 93
Fiber: 53
Sugar: 48
Fat: 101

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
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

Cardio:
45min Eliptical

Glad you felt better bud