Cowboys Accountability Log

[Obs]

Day 356

Upon wake up:
500mg L-Tyrosine
1 serving liquid Turmeric
2iu HGH (2iu pre-workout)
50mg NPP
12.5mg Aromasin


Meals:

Meal 1
Calories: 501
1 serving whey concentrate, Unflavored
1 serving whey concentrate, Chocolate
4tbsp pbfit powdered peanut butter
1 cup organic coconut milk unsweetened
1 cup organic almond milk unsweetened
8oz organic Aloe Vera juice


Meal 2
Calories: 400
2 choc chip cookie dough protein bar


Meal 3
Calories: 330
24 red apple slices
2 tbsp peanut butter


Meal 4
Calories: 260
8oz chopped boneless skinless chicken thigh


Meal 5
Calories: 380
2 choc brownie protein bar


Meal 6
Calories: 500
1 chicken burger patty
4 slices bacon
1 farm fresh egg
1 slice pepper jack


Meal 7
Calories: 485
1 serving whey concentrate, Unflavored
1 serving whey concentrate, Chocolate
4tbsp pbfit powdered peanut butter
1 cup organic coconut milk unsweetened
1 cup organic almond milk unsweetened


Plus Vitamins: NAC, Tudca, Tumeric, Cinnamon, Vit D3/E/C, Iron, iodine, calcium, magnesium, Alaskan fish oil, saw palmetto, potassium, S-glutathione, zinc, organ defender


Got the day handled today. Met with a fire Marshall for a few hydrants to flow test for the county. He was cool AF, haven’t met this guy before. It’ll be good to have a guy like this in my corner. He’s by the book like I like, but he’s open to hearing options and the reasoning behind the thinking... because book or no book, the authority having jurisdiction, has the final say..

It felt good hauling the gear around and getting a workout on. I realized how out of shape I’ve gotten in such a short time... how aggravating is that? We work our asses off and can lose our ground in just 4-5 weeks time lol.. moral of the story, gotta stay consistent. Maintain it or lose it.

Got to the gym. Felt great. Went ahead and bumped up the weight to test things out. Stuck to the movements I know don’t hurt my stomach. Still gotta stay good for just a little while longer.

I’m ready to blast off again. Time to put together the game plan and get my ass in gear to prepare ;0)

Hope everyone’s had a kick ass day today and having a rocking badass week so far!


Daily gratitude item:
Grateful for my shoes, boots and workout shoes... grateful that I’m in a place today in life that I can afford such luxuries. I realize how much I have taken this for granted and haven’t really given this much thought until now.



10:00pm will be
50mg metoprolol
1 - 5-HTP Plus
500mg L-Tyrosine
100mcg T4 liquid


Total water consumed until now:
2.25 gallons


Total Calories and Macros today
Calories: 2,856
Protein: 315
Carbs: 113
Fiber: 86
Sugar: 54
Fat: 118


Workout:
All slow and controlled with flex n squeeze

Cable flys:
Mid
6 sets @
80lbs x 25reps

High
6 sets @
80lbs x 25 reps

Low
6 sets @
80 lbs x 25 reps

Champagnes
5 sets @
50lbs x 25 reps

Decline dumbbell flys
4 sets @
35 lbs x 25 reps

Decline champagnes
4 sets @
50lbs x 25 reps

Decline dumbbell press
4 sets @
35 lbs x 25 reps

Took me an hour and 25 min though to complete... I gotta step it up

Word to the wise... Never use a cordless impact on the bottom flange for mueller hydrants or extension risers. I have snapped several lol

Like the gratitude item as always.

I have installed a few hundred hydrants.
Hated leveling them but damn I was good at it.
Me and boss alone would do four in a day sometimes on new install.

Meanwhile a crew of four jagoffs would get one done.
I always built them to the line "tee" outside the hole and set them all at once with a trackhoe.

Other idiots were scared of fkin up on measurements and piece by piece put them together in the trench.

I never had a leak on new install of any water main.
We were the first crew to leave a job in Gladstone without a leak in 13 years. We repeated that on every job including KC ductile iron. I was eccentric.

Btw the milwakee fuel 1/2 inch bushless impact with 5.0 lithiulm ion batteries is the greatest impact I ever found for that work.

They would run a 5 gallon bucket of bolts to 180ft lb or higher with less than two batteries. I soaked them in sandy and muddy water every day and put them up wet and they would not die. Miracle machine.


I was better at that job than any employed position I ever had. They should have paid me in pussy and gear bonuses.

[Cowboymike]

Word to the wise... Never use a cordless impact on the bottom flange for mueller hydrants or extension risers. I have snapped several lol

Like the gratitude item as always.

I have installed a few hundred hydrants.
Hated leveling them but damn I was good at it.
Me and boss alone would do four in a day sometimes on new install.

Meanwhile a crew of four jagoffs would get one done.
I always built them to the line "tee" outside the hole and set them all at once with a trackhoe.

Other idiots were scared of fkin up on measurements and piece by piece put them together in the trench.

I never had a leak on new install of any water main.
We were the first crew to leave a job in Gladstone without a leak in 13 years. We repeated that on every job including KC ductile iron. I was eccentric.

Btw the milwakee fuel 1/2 inch bushless impact with 5.0 lithiulm ion batteries is the greatest impact I ever found for that work.

They would run a 5 gallon bucket of bolts to 180ft lb or higher with less than two batteries. I soaked them in sandy and muddy water every day and put them up wet and they would not die. Miracle machine.


I was better at that job than any employed position I ever had. They should have paid me in pussy and gear bonuses.

Lol @ busting flanges... I swear we are from the same cloth lol... I’ve yet to get to tap into an under ground main to either feed a hydrant or even feed a new building for the fire riser I install... out here only the city is allowed to touch the mains... so they tap them, stub them up and then I get to take over. Every tap has to have a gate valve after it. Which obviously I don’t mind since I gotta install after lol... but I end up putting 2 os&y valves with a dang double check back flow between in the fire vault, then a butterfly valve on the inside of the building on the riser itself... then over to their required gate valve after the tap... it’s crazy.. one effin line...

I couldn’t imagine running a line up from the underground tap that you had to level lol... that pipe is seriously the heaviest friggin pipe known to man... I can’t lift a 10’ stick by myself... I tried and thought I was going to blow out my butthole lol... it’s my goal though... just to show the others who’s the mule of the bunch lol

I’ve actually and seriously was just eyeballing the Milwaukee!! Today at the shop!! I’m so tired of the dewalts.. I break 2 a year easy... just through simple concrete I have to drill my anchors into...

[Family_guy]

Lol @ busting flanges... I swear we are from the same cloth lol... I’ve yet to get to tap into an under ground main to either feed a hydrant or even feed a new building for the fire riser I install... out here only the city is allowed to touch the mains... so they tap them, stub them up and then I get to take over. Every tap has to have a gate valve after it. Which obviously I don’t mind since I gotta install after lol... but I end up putting 2 os&y valves with a dang double check back flow between in the fire vault, then a butterfly valve on the inside of the building on the riser itself... then over to their required gate valve after the tap... it’s crazy.. one effin line...

I couldn’t imagine running a line up from the underground tap that you had to level lol... that pipe is seriously the heaviest friggin pipe known to man... I can’t lift a 10’ stick by myself... I tried and thought I was going to blow out my butthole lol... it’s my goal though... just to show the others who’s the mule of the bunch lol

I’ve actually and seriously was just eyeballing the Milwaukee!! Today at the shop!! I’m so tired of the dewalts.. I break 2 a year easy... just through simple concrete I have to drill my anchors into...

What are those super heavy pipes made of?

[Obs]

What are those super heavy pipes made of?

Some ductile iron and some poly.

A 20' stick of 6" dia concrete lined ductile iron weighs 440-480lbs
There is a huge variance because it is crudely made.

[Obs]

Lol @ busting flanges... I swear we are from the same cloth lol... I’ve yet to get to tap into an under ground main to either feed a hydrant or even feed a new building for the fire riser I install... out here only the city is allowed to touch the mains... so they tap them, stub them up and then I get to take over. Every tap has to have a gate valve after it. Which obviously I don’t mind since I gotta install after lol... but I end up putting 2 os&y valves with a dang double check back flow between in the fire vault, then a butterfly valve on the inside of the building on the riser itself... then over to their required gate valve after the tap... it’s crazy.. one effin line...

I couldn’t imagine running a line up from the underground tap that you had to level lol... that pipe is seriously the heaviest friggin pipe known to man... I can’t lift a 10’ stick by myself... I tried and thought I was going to blow out my butthole lol... it’s my goal though... just to show the others who’s the mule of the bunch lol

I’ve actually and seriously was just eyeballing the Milwaukee!! Today at the shop!! I’m so tired of the dewalts.. I break 2 a year easy... just through simple concrete I have to drill my anchors into...

https://www.google.com/shopping/prod...:1,prmr:1,cs:1

Get three 5.0 batterys. They hold charge twice as long as the standard 4.0's and they have a lot more ass.

We put these things through hell turning buckets of 1-1/4" t-bolts every day.

I would have water blowing out the cooling vents in the sude and they just would not quit.

Only one that broke we snapped the chuck off of so that tells you how powerful they are.

No dewalt can touch them.