Thread: Cowboys Accountability Log

hey Cowboy!

I'm not sure if this would work for you or not, but something I started doing was rolling out of bed, directly onto the floor and doing some abs then. I never try to kill myself, especially if you are doing them every day. Just something to think about if you have the space and it works with your morning routine. I tried doing them when I work out and same thing, it just never happened.

I should mention too, that it helps keep me on track with doing some light stretching first thing in the morning. Do a few sets of an ab exercise, then do some stretching...then repeat.

Originally Posted by 5forty

hey Cowboy!

I'm not sure if this would work for you or not, but something I started doing was rolling out of bed, directly onto the floor and doing some abs then. I never try to kill myself, especially if you are doing them every day. Just something to think about if you have the space and it works with your morning routine. I tried doing them when I work out and same thing, it just never happened.

I should mention too, that it helps keep me on track with doing some light stretching first thing in the morning. Do a few sets of an ab exercise, then do some stretching...then repeat.

I will try this in the morning. I definitely have time to add stuff to my morning rituals. I’m up early enough and end up just going to work early because I’m always ahead of schedule. Can’t hurt! Thanks for the tip brother!

Day 406

Upon wake up:
500mg L-Tyrosine
12.5mg Aromasin
2.5iu TP Orange Tops HGH
25mg Iron
125mg TestC
100mg NPP
100mg MastP
100mg PrimoA

Pre-workout:
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex
2.5iu TP Orange Tops HGH
10mg Cialis
125mg TestC
100mg NPP
100mg MastP
100mg PrimoA


Post-workout
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex


Meal 1
Calories: 430
1/2 stuffed waffle
1 pepperoni stick

Meal 2
Calories: 600
3 choc chip cookie dough protein bar

Meals 3
Calories: 400
2 cup cottage cheese

Meal 4
Calories: 500
Turkey & Harvarti panini

Meal 5
Calories: 339
Chicken enchilada casserole

Meal 6
Calories: 655
4 farm fresh eggs
1oz feta cheese
Crumbled bacon
Fire roasted bell peppers and onion
Sliced grilled mushrooms
1 chicken jalapeño sausage, sliced


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



Well the doctors visit didn’t go my way exactly lol... I’m not getting signed up for the medication I wanted to try. He wants me to try this other stuff first for 30days. He said if I don’t like them or feel a great improvement, then he would send in the paperwork for the other stuff to try. Reluctantly I agree to his compromise...

Today was shoulders and back and I realized I did chest too early. I was suppose to wait for round 2 until tomorrow. So I threw a wrench into my whole plan. I need to stop being lazy anyway and write in my new plan to take me to week 10.. I have been feeling super squeezed for time today and my choices for fuel haven’t been top tier... I expect I’ll pay for this tomorrow.

In a great mood today. Stoked about that. I’ll take the good days any day!!


Daily gratitude item:
Grateful that I am able to repurpose old items into items with renewed purpose to those without the means to obtain such items. The gratitude expressed in receiving said items really made my day and made me feel grateful to be able to help out. Then be really grateful for the items I now have that replaced those old items to improve my situation.



10:00pm
50mg metoprolol
1 - 5-HTP Plus
500mg L-Tyrosine
100mcg T4 liquid
12.5mg Aromasin
25mg Iron


Total water consumed until now:
2.00 gallons + 1 Hydration pack


Total Calories and Macros today
Calories: 2,924
Protein: 258
Carbs: 105
Fiber: 50
Sugar: 32
Fat: 157


Workout:
Shoulders and back

Warm up superset w/dumbbells
One of each, repeat all to complete 1 rep count:
Lateral Raise
Front Raise
Front high lateral raise
Front shoulder height raise
Front to mid height raise
Internal rotation
Lateral raise

3 sets @
15lbs x 8 reps (rotations)

Cable upright rows
1 warm up set @
50lbs x 25 reps
4 sets @
120lbs x 10 reps

Seated cable rows
4 sets @
150lbs x 10 reps

Machine shoulder press
4 sets @
120lbs x 10 reps

Close grip lat pull down
4 sets @
150lbs x 8 reps

Underhand pull downs
4 sets @
150lbs x 6 reps

TBar Rows
4 sets @
135lbs x 10 reps

Seated Rear delt fly
4 sets @
120lbs x 10 reps

Arnold press
4 sets@
35lbs x 10 reps

One arm upright row
4 sets @
25lbs x 8 reps

Lower back machine
4 sets @
Setting 10 x 25 reps

They do that because insurance wants so much proof that u tried every other option before they pony up to pay for Xyrem. I’m sure you have last sleep studies and meds to back it up. You can go through the 30 days or contact a rep at Xyrem and I am sure they have a doc that would approve. May have to go to town.

Max

Originally Posted by maxmuscle1

They do that because insurance wants so much proof that u tried every other option before they pony up to pay for Xyrem. I’m sure you have last sleep studies and meds to back it up. You can go through the 30 days or contact a rep at Xyrem and I am sure they have a doc that would approve. May have to go to town.

Max

That’s actually what the cpap doc was telling me today actually! The hoops they have to jump through... so my machine has an SD card.. it monitors everything and if I don’t use it a certain amount of times for certain amount of hours, the insurance will cut me from any further treatment options. They want to see the results from the machine of my sleep patterns etc etc etc... not sure what else it can read from just my breathing in the machine... but as you said, without these steps, they won’t move me forward...

Originally Posted by Bigdaddyperk

Cowboy what up bruthaa....hey i didnt read it all i k ow yoyve been through hell with the apnea...dude the machine works man ive been using it couple yrs now..yoy get so used to it hell i cant sleep without it...that kinda sucks but is what it is..gotta take it where evet i spend night hotels camping etc

Sent from my LG-H932 using Tapatalk

I’m definitely in acceptance about it... I’ll just use it and I’ll use it religiously... I tap out man. I’m beat. I just want sleep and if I have to use the machine, I use the machine. Things pretty sleek and portable anyway. Came with a cool ass travel case lol... I’m down to do it now. No more crying from me about it.

I tried all those surgeries and it didn’t work out. I tried ;0) these are my cards, I’ll play the hand. Fuk it... now watch my ass blow up from all that rest I’ll be getting... ;0)

Originally Posted by Cowboymike

Day 407

Upon wake up:
500mg L-Tyrosine
12.5mg Aromasin
2.5iu TP Orange Tops HGH
25mg Iron
300mg EQ


Pre-workout:
Meal 6
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex
2.5iu TP Orange Tops HGH
10mg Cialis


Intra-workout
Calories: 355
2 serving EAA’s Max
1 hydration packet
2 serving whey concentrate, unflavored
8oz Almond milk
8oz coconut milk

Post-workout
Meal 7
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex


Meal 1
Calories: 316
1 serving whey concentrate, Unflavored
1 serving whey concentrate, Chocolate
1 cup organic almond milk unsweetened
8oz organic Aloe Vera juice

Meal 2
Calories: 490
1 sourdough English muffin
1 pepper jack cheese slice
1 turkey sausage patty
2 farm fresh eggs

Meals 3
Calories: 600
3 choc chip cookie dough protein bar

Meal 4
Calories: 380
2 choc chunk brownie protein bar

Meal 5
Calories: 490
2 cup cottage cheese
4 celery sticks
1 nectarine


Meal 6
Calories: 480
1 serving whey concentrate, Unflavored
1 serving whey concentrate, Chocolate
1cup organic almond milk unsweetened
1 cup coconut milk unsweetened
1/4 cup organic steel cut oats

Meal 7
Calories: 810
6 pieces chicken stuffed jalapeño wrapped in bacon


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

I owned the day today... smashed work. Got in some extra hours for some extra cash, which I definitely can use.

Destroyed leg day and it’s time to definitely rework the routine. Felt good and strong with plenty of gas in the tank. Not sure if it was thanks to the help of the new sleep aid or not. Or the added fuel for the body. I loved whatever it was as I felt laser focused and on top of my game... got the call while at the gym from a little voice wanting uncle cowboy to take her skating... I folded and went to pick up the wifey, smashed easy dinner, then snatch her up and let her get her skate on lol. I’m still wired from the day as of now. Getting ready to take my nighttime regiment and jump in the shower to wash the skating rink off. Happy to report we wore the little one out and the parents should be happy she’ll be ready to sleep the night through lol.

Got my cpap machine today as well. Looking forward to a good nights sleep. Crossing my fingers.

Will be hitting the renaissance fair tomorrow. Taking the nieces as well. Going to be a fun day.

Got my bloodwork results back finally. I pulled at 3 weeks and then again at 5. Very pleased with the results so far... everything from the test, AI, mast definitely doing their jobs.. SP didn’t disappoint that’s for sure.




Daily gratitude item:
Grateful for opportunities to suite up and show up for my little autistic angel when she calls my phone and wants to go hang out... for being in a place in life to where these things are important to me and I decide to be present. I like being this guy. Never have I felt so loved by another human.



11:00pm
50mg metoprolol
1 - 5-HTP Plus
500mg L-Tyrosine
100mcg T4 liquid
12.5mg Aromasin
25mg Iron
1 trazodone sleep aid


Total water consumed until now:
3.25 gallons + 2 Hydration pack + 8g sea salt


Total Calories and Macros today
Calories: 3,921
Protein: 401
Carbs: 158
Fiber: 88
Sugar: 43
Fat: 171


Workout:
Leg day
20 min warm up stretches

Leg Extension
1 set @
50lbs x 50 reps
3 sets @
205lbs x 10 reps
3 sets @
180lbs x 10 reps
3 sets @
160lbs x 10 reps
3 drop sets @
120lbs x 10 reps
100lbs x 10 reps
80lbs x 8 reps
60lbs x 8 reps
40lbs x 4 reps

Leg Curls
3 sets @
160lbs x 10 reps
3 sets @
140lbs x 10 reps
3 sets @
120lbs x 10 reps
3 drop sets @
120lbs x 10 reps
100lbs x 10 reps
80lbs x 8 reps
60lbs x 8 reps
40lbs x 4 reps

Angled leg press (high for Quads)
1 set @
90lbs x 50 reps
3 sets @
630lbs x 10 reps
3 sets @
540lbs x 10 reps
3 sets @
450lbs x 15 reps
1 drop set @
450lbs x 15 reps
360lbs x 10 reps
270lbs x 10 reps
180lbs x 10 reps
90lbs x failure

Angled leg press (low for Hamstrings/glutes)
3 sets @
540lbs x 10 reps
3 sets @
450lbs x 15 reps
1 drop set @
360lbs x 10 reps
270lbs x 10 reps
180lbs x 10 reps
90lbs x failure

Weighted Lunges (dumbbells)
3 sets @
45lbs x 12 reps

Squats (dumbbells)
3 sets @
50lbs x 12 reps

Weighted step ups (dumbbells) 2ft platform
3 sets @
45lbs x 10 reps


Plus taking my niece to skating rink and did a bunch of laps (my walking, her something close to skating lol) calorie burns a calorie burn though ;0)

She’s soo cute! That’s really cool. Stick it out w the MD and I’m sure they will approve. I always keep in touch w Jazz rep, because w surgery, cpap and meds, they will help you get approved. Sounds like your getting some energy back which is rad !

Max

Day 408

Upon wake up:
500mg L-Tyrosine
12.5mg Aromasin
2.5iu Orange Tops HGH
25mg Iron
125mg TestC
100mg NPP
100mg MastP
100mg PrimoA


@6pm
2.5iu Orange Tops HGH
10mg Cialis
125mg TestC
100mg NPP
100mg MastP
100mg PrimoA


Meal 1
Calories: 920
4 farm fresh eggs
2 turkey sausage patty
1 English muffin
2 pepper jack cheese slice
2 tbsp organic homemade strawberry jam


Meal 2
Calories: 460
1 choc chip cookie dough protein bar
1 serving peanut butter protein granola

Meals 3
Calories: 690
In a cereal bowl:
2 cups almond milk
1/3 cup gluten free granola cranberry maple nut
1.2 cup Mesa sunrise with raisin cereal
1 serving peanut butter protein granola


Meal 4
Calories: 1,350
Large chicken quesadilla


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


Took today off from the gym and took all 3 nieces to the renaissance fair with the wife... it was a fun day. I love people watching and there’s really no other place better for that. People were all decked out in costume and even pulled off accents and remained in characters throughout the day... it was nice not to have my head making judgements or negative thoughts about the individuals.. found myself really digging the way they were able to stay in character. Impressive. Fun events, shows to watch and the kiddos had a blast.

Today was a good day ;0)

Hoping to get better sleep tonight. I’m unfortunately a stomach sleeper. CPAP machine and sleeping on my stomach are a no go. Woke me up so many times rolling over to smash a mask into my face lol... so I’m going to try to train myself to side sleep... hopefully this doesn’t take to many nights to get comfortable with.


Daily gratitude item:
Grateful to get to watch other humans enjoying their activities that create joy and without being judge mental towards them about it.. it allowed me to observe and witness the genuine spirits in these people. Their entertainment and fun was written all over their faces. It made me smile a lot. How free they seemed. I got to visit their world.


10:00pm
50mg metoprolol
1 - 5-HTP Plus
500mg L-Tyrosine
100mcg T4 liquid
12.5mg Aromasin
25mg Iron
1 Trazodone sleep aid ... going to try cutting dose in half. Full dose made me feel woozy when I woke up in middle of night.


Total water consumed until now:
1.25 gallons


Total Calories and Macros today
Calories: 3,420
Protein: 174
Carbs: 282
Fiber: 35
Sugar: 67
Fat: 175


Workout:
No gym today