Thread: Cowboys Accountability Log

Originally Posted by Cowboymike

Day 256

Upon wake up:
20mg Omeprazole
1 allergy tab
2.5iu HGH
1 - CY3 tab, Dragon Pharm



Pre-work out:
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: 619
4oz country ground pork
1/2 slice Swiss cheese
1 cup chopped spinach
1/4 cup sliced mushrooms



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



Meal 3
Calories: 339
1 serving Chicken enchilada casserole



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,





Some minor food prep done, relaxing done, leg day done, mentally preparing for the week.... in progress lol

Cold and cloudy dark days are definitely challenging to get the motor revving... but it is what it is and I had no real agenda today anyway. Definitely just a checking the boxes day at the gym.


Nothing exciting to report on. Easy day Sunday for sure!


On a side note I sincerely cant feel, tell or sense any difference or advantage/disadvantage to taking creatine... I’ll obviously finish all the crap I bought because I’m stubborn...



Daily gratitude item:
Grateful for hot coffee, grey sky’s, warm clothes and the time to sit down and soak it all in




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: 2,147
Protein: 98
Carbs: 124
Fiber: 4
Sugar: 75
Fat: 140


Workout:

Legs

Leg press machine
1 set @
90lbs x 50 slow reps
1 set @
720lbs x 8 reps
2 sets @
630lbs x 12 reps
3 sets @
540lbs x 12 reps
3 sets @
450lbs x 12 reps
3 sets @
360lbs x 25 reps

Incline leg press
3 sets @
630lbs x 10 reps
3 sets @
540lbs x 10 reps
3 sets @
450lbs 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, 2ft 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

Cowboy I’m glad to see your feeling better and off to the races again brother.
You’ve got an incoming message about your creatine. Imma parrot some shit I was sent!

Originally Posted by SpartaPharmaUSA

Cowboy, I was scrolling through and couldn't help but read this log!

It drew me in like a 13 year old boy stumbling on dear old dad's porn stash.

Details are amazing. Good job Mike!

Lol Hellz yeah brother!! Much appreciate that!!

For anyone who hasn’t met this character yet, you gotta go check out his subforum... it’s pretty cool imo to have such an active member who just happens to be a sponsor too... but interacts and plays around with everyone like a family member should... runs some pretty cool deals as well and I’m thinking everything’s shaping up to look like this will be a definite asskicking addition to this community... go chime in, interact, have fun ;0). King Leo everyone, loving this guy already!

Originally Posted by Drillit

Cowboy I’m glad to see your feeling better and off to the races again brother.
You’ve got an incoming message about your creatine. Imma parrot some shit I was sent!

Much appreciated that my brother! Makes perfect sense ;0)

Day 257

Upon wake up:
20mg Omeprazole
1 allergy tab
25mg Aromasin
.25mg caber
2.5iu HGH
1 - CY3 tab, Dragon Pharm
150mg NPP
100mg TestP



Pre-work out:
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: 359
1 serving Chicken enchilada casserole. Wrapped in low carb wrap.


Meal 2
Calories: 570
3 chocolate brownie protein bar


Meal 3
Calories: 680
10 tator tots
1 applewood smoked bacon and cheddar angus beef patty
1 pepper jack cheese slice




Meal 4
Calories: 718
1 slice cheeseburger bake

.3 cups almond flour
3oz organic ground beef
1 provolone cheese slice
.3 avocado oil mayo
1 sautéed yellow onion
.7 cup mozzarella 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, Saw palmetto, iodine, real health prostate formula,




Definitely had a rough start to the day which I allowed infect my whole day which I allowed to own me all day and night... can’t win em all. At least I didn’t physically hurt anyone today and I still have my job... so frustrated at myself for getting owned like this though... but hey, fuck it...
Try again tomorrow.

Arms tonight. Checked the boxes.

Calling it a night. Peace and love y’all.




Daily gratitude item:
Grateful to still have a job




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: 2,327
Protein: 188
Carbs: 68
Fiber: 59
Sugar: 4
Fat: 144


Workout:

Arm workout:

-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

Day 258

Upon wake up:
20mg Omeprazole
1 allergy tab
2.5iu HGH
1 - CY3 tab, Dragon Pharm




Pre-work out:
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: 260
1 jimmydean delight breakfast sandwich


Meal 2
Calories: 570
3 chocolate brownie protein bar


Meal 3
Calories: 260
1 jimmydean delight breakfast sandwich


Meal 4
Calories: 359
1 serving Chicken enchilada casserole. Wrapped in low carb wrap.



Meal 5
Calories: 369
Keto cheese steak
1 medium bell pepper
1 organic chopped yellow onion
1/3 cup sliced mushroom
5oz shaved beef steak
1 slice provolone
2 tsp Worcestershire sauce



Meal 6
Calories: 465
1 serving whey concentrate, unflavored
1 serving whey concentrate, chocolate
4 tbsp PBFit powdered peanut butter
1 serving amazing grass super green powder
1 serving green superfood powdered supplement


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,



Another long, cold, frustration filled day today... mentally handled better than yesterday though... it is always a little weird feeling to me the day after having days like yesterday... it’s almost like a hangover of sort.. tried to shake things off and just focus on the tasks at hand. Was successful at times and failed at other times... I’ll just keep plugging away. The early wake ups are proving to be an added hurdle to the mental game indeed...

Got through the workday, spent all day outside in the snow and shadows... definitely need better gear if I’m going to work outside like this.

Hit chest at the gym. Wasn’t motivated at all but got there to check off my boxes anyway. Irritates me when I’m not mentally into going to sanctuary.. I feel like I violate universal law...

Gotta go to bed early again and try to recover some ground. This whole week are these early starts..





Daily gratitude item:
Grateful to have a comfortable bed, with comfortable sheets and comfy pillows to lay down on at night...




8:00pm
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: 2,202
Protein: 231
Carbs: 122
Fiber: 67
Sugar: 23
Fat: 79


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
50 lbs x 15 reps
1 set to failure

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

Low range
4 sets
50lbs x 15
1 set to failure

Smashing that volume brother!

Not every day is gonna be a PR type of day, Just have to keep your chin up and grind grind grind. Keep your head in the game and the rewards will come!

I've got to say, your writing style is pretty captivating.

Sent from my SM-G930R4 using Tapatalk

Originally Posted by leftkz

Smashing that volume brother!

Not every day is gonna be a PR type of day, Just have to keep your chin up and grind grind grind. Keep your head in the game and the rewards will come!

Definitely have to remind myself of this during these funky brain days! Thank you for the reminder brother!! Appreciate you!

Originally Posted by AvidFisherman

I've got to say, your writing style is pretty captivating.

Sent from my SM-G930R4 using Tapatalk

Why thank you kind sir!! ;0)

Day 259

Upon wake up:
20mg Omeprazole
1 allergy tab
25mg Aromasin
2.5iu HGH
1 - CY3 tab, Dragon Pharm
150mg NPP, Dragon Pharm
100mg TestP, Dragon Pharm



Pre-work out:
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: 260
1 jimmydean delight breakfast sandwich


Meal 2
Calories:
1 applewood smoked bacon angus beef patty
1 slice pepper jack cheese


Meal 3
Calories: 260
1 jimmydean delight breakfast sandwich


Meal 4
Calories: 640
4 hard boiled eggs
4 tillamoo cheddar cheese snack



Meal 5
Calories: 450
1/2cup birch bender pancake mix
2 tbsp peanut butter
2 tbsp strawberry jelly



Meal 6
Calories: 465
1 serving whey concentrate, unflavored
1 serving whey concentrate, chocolate
4 tbsp PBFit powdered peanut butter
1 serving amazing grass super green powder
1 serving green superfood powdered supplement


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,



Can it be spring yet? Lol...

Another day in the books... I did shoulders and back tonight.

Feeling zero energy, but managed anyway.

Nothing special to report. Hope everyone had a kickass hump day today!!

Sorry for the shorty, off to shower, get ready for bed and then get to bed...



Daily gratitude item:
Grateful to be able look inward, even when it’s uncomfortable




7:00pm
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: 2,595
Protein: 202
Carbs: 129
Fiber: 17
Sugar: 40
Fat: 135


Workout:

Shoulders & Back

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


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

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

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

Mid 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