Cowboys Accountability Log

**M5077** · 01-04-2019, 03:37 AM

Originally Posted by Cowboymike

Much appreciate you brother!

likewise bro

**Cowboymike** · 01-05-2019, 04:55 AM

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 it’s 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 that’s for damn sure... I’m so beat. I feel a burning sensation between shoulder blades and traps though... thankfully I go see the massage therapist tomorrow... I’ll have her destroy any knots trying to seek refuge within my upper body... I’ll 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 don’t feel like going this late to the gym... it’s 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. I’m grateful for the opportunity to be of service for this person and even though I couldn’t 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** · 01-06-2019, 01:36 AM

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 love crunch, 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...

Popeye* · 01-06-2019, 02:47 AM

One hell of a log full of detail brotherman! Best of luck with getting the legs worked out. Has to be a pain literally at times.

Makes me want to work more on it. Good motivation thanks bud.

Keep grinding man

Popeye

**Cowboymike** · 01-06-2019, 03:24 AM

Originally Posted by PopeyeManFly

One hell of a log full of detail brotherman! Best of luck with getting the legs worked out. Has to be a pain literally at times.

Makes me want to work more on it. Good motivation thanks bud.

Keep grinding man

Popeye

Thank you brother!! Yeah my legs are stubborn and don’t want to grow... but, I’ll keep plugging away at them.. eventually they’re going to play ball ;0) I’ll smack them around 3 times a week for a month and see if I can’t kick start things

**Cowboymike** · 01-07-2019, 01:46 AM

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

**Cowboymike** · 01-08-2019, 04:02 AM

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

Popeye* · 01-08-2019, 04:49 AM

Originally Posted by 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

Man I hope that ear issue turns out for ya. Your killin ur workouts though that’s freakin awesome brother.

**Cowboymike** · 01-08-2019, 05:00 AM

Originally Posted by PopeyeManFly

Man I hope that ear issue turns out for ya. Your killin ur workouts though that’s freakin awesome brother.

Thank you brother... it’s just frustrating.. 6 times they’ve cut my head open... but at least I’m still alive to hit more goals ;0)

**Cowboymike** · 01-09-2019, 05:20 AM

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