Cowboys Accountability Log

**Cowboymike** · 08-16-2019, 02:05 AM

Day 427

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

Pre-workout:
Meal 7
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex
2.5iu HGH
125mg TestC
100mg NPP
100mg MastP
100mg PrimoA

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 8
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: 550
4 farm fresh eggs
2 chicken jalapeño sausage
1oz Feta cheese

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

Meal 4
Calories: 549
9oz oven roasted turkey breast
1 tillamook habanero cheese slice
1 tbsp avocado oil mayo
3 tsp mustard
2 great seed bread slices

Meal 5
Calories: 380
2 choc chunk brownie protein bar

Meal 6
Calories: 407
2 cup cottage cheese

Meal 7
Calories: 500
2 serving whey concentrate,Unflavored
2 cup coconut milk unsweetened
1/4 cup organic steel cut oats

Meal 8
Calories: 460
1/3 cup gluten free granola cranberry maple nuts
1.2 cup Mesa Sunrise with raisins
2tsp monkfruit sweetener
2cups coconut milk

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, Natural Wellness (brand): Ultra Milk thistle, Clinical Liver Support....

LEG DDAAAYYYYYEEEEEEEE!!! Whoop whoop! Now it’s official. My entire body is wrecked... my legs are just still in a state of exhaustion... climbed back to where I left off before surgery... happy about that!

Heavy physical work day, and excellent leg day... ready to hit the hay and give it one more day! One more early wake up and then it’s all about the rest days!!! Oh I’ll probably go tanning and do some ab work tomorrow... unless something else isn’t hurting so bad and I can work it..

Daily gratitude item:
Grateful for baby ducks. I had a chance to hold one for a bit today at lunch.. I mean wtf, how are they so friggin cute?!?

8:00pm
100mg metoprolol
1 - 5-HTP Plus
500mg L-Tyrosine
100mcg T4 liquid
12.5mg Aromasin
25mg Iron
2 Kirkland sleep aid

Total water consumed until now:
2.25gallons + hydration pack + 6 grams sea salt with iodide

Total Calories and Macros today
Calories: 4,207
Protein: 425
Carbs: 233
Fiber: 95
Sugar: 51
Fat: 161

Workout:
Leg day
20 min warm up stretches

Angled leg press (high for Quads)
1 set @
90lbs x 50 reps
2 sets @
900lbs x 4 reps
3sets @
700lbs x 6 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

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

**Biggaintime** · 08-16-2019, 03:46 AM

Baby ducks grow into big ducks.
I would love to go get a baby chick and bring it home for the kids. But then one day I would have a big chicken. And they shit all over your porch.

**Cowboymike** · 08-17-2019, 02:34 PM

Originally Posted by Biggaintime

Baby ducks grow into big ducks.
I would love to go get a baby chick and bring it home for the kids. But then one day I would have a big chicken. And they shit all over your porch.

Grow em and then eat the ones not giving eggs ;0) That’s what grandpa use to always say... I love duck eggs for breakfast.. ;0)

**Cowboymike** · 08-17-2019, 02:35 PM

Day 428

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

Pre-workout:
Meal 7
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex
2.5iu HGH

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 8
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: 550
4 farm fresh eggs
2 chicken jalapeño sausage
1oz Feta cheese

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

Meal 4
Calories: 549
9oz oven roasted turkey breast
1 tillamook habanero cheese slice
1 tbsp avocado oil mayo
3 tsp mustard
2 great seed bread slices

Meal 5
Calories: 380
2 choc chunk brownie protein bar

Meal 6
Calories: 407
2 cup cottage cheese

Meal 7
Calories: 500
2 serving whey concentrate,Unflavored
2 cup coconut milk unsweetened
1/4 cup organic steel cut oats

Meal 8
Calories: 460
1/3 cup gluten free granola cranberry maple nuts
1.2 cup Mesa Sunrise with raisins
2tsp monkfruit sweetener
2cups coconut milk

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, Natural Wellness (brand): Ultra Milk thistle, Clinical Liver Support....

Well, my apologies for the late entry. I only meant to close my eyes after I ate and showered last night momentarily lol... and instead woke up 12 hours later... Finally my body takes things into its own hands and makes it happen! I haven’t slept that long in many years..

Diet was same. It’ll stay the same for the most part this coming week, with only changing out a last meal of the day with chicken or fish throughout the week. But still utilizing the cereals and oatmeal to lay claim to my carbs.

Everything was sore yesterday so I just did a little filler work with abs and cardio. Just to get a feel for where everything was at... surprised myself though with how sore my legs are and everything else that matter. Especially for so long! So I’ll continue this past weeks rep tempo and routines this week to give it another go since it worked out so well...

The wife’s away this weekend so I do believe tomorrow I’ll be slipping into the forest for some much needed me time. Since the clouds decided to roll in this weekend and cool things down.

I’m finally starting to notice my body is taking shape. Results I can actually see. Not just in the gym mirror results either lol... it just motivates me that much more... ready to pull the pin on these last 5 weeks of the bulk and really go balls to the wall putting in the work before I drop into my cut portion of this run..

Daily gratitude:
Grateful to finally get very much needed, very deep, very restful sleep...

8:00pm
100mg metoprolol
1 - 5-HTP Plus
500mg L-Tyrosine
100mcg T4 liquid
12.5mg Aromasin
25mg Iron
2 Kirkland sleep aid

Total water consumed until now:
2.50gallons + hydration pack + 6 grams sea salt with iodide

Total Calories and Macros today
Calories: 4,207
Protein: 425
Carbs: 233
Fiber: 95
Sugar: 51
Fat: 161

Workout:
Everything body weight only

Back extensions
4 sets of 30reps

Crunches
4 sets of 50reps

Leg raises
4 sets of 50reps

Hanging leg raises with twist
4 sets 20

Roman Chair Side Bends
4 sets of 20

Decline Sit ups
4 sets of 20

45 min Elliptical

**maxmuscle1** · 08-17-2019, 02:39 PM

I forgot to ask...what brand of protein bar do u use?

Max

Popeye* · 08-17-2019, 03:26 PM

Ur still killin it man just incredible dedication

**Cowboymike** · 08-18-2019, 12:03 AM

Originally Posted by maxmuscle1

I forgot to ask...what brand of protein bar do u use?

Max

I’m a Kirkland whore tbh lol... but after extreme and extensive research into protein bars and their convenience for quick grabs for snacks.. the Kirkland bars actually reigned superior nutritionally for what I was looking for... that fit my macro needs..

**Cowboymike** · 08-18-2019, 12:12 AM

Day 429

Upon wake up:
500mg L-Tyrosine
12.5mg Aromasin
2iu HGH (again at 3pm)
25mg Iron
125mg TestC (again at 3pm)
100mg NPP (again at 3pm)
100mg MastP (again at 3pm)
100mg PrimoA (again at 3pm)

Meal 1
Calories: 840
4 farm fresh eggs
2 turkey sausage patties
2 habanero cheese slice
5 tsp cholula
1 English muffin

Meal 2
Calories: 547
2 Cups cottage cheese
24 red apple slices

Meal 3
Calories: 739
9oz oven roasted turkey breast
2 tillamook habanero cheese slice
1 tbsp avocado oil mayo
3 tsp mustard
2 great seed bread slices
1oz feta crumbles

Meal 4
Calories: 501
1 serving whey concentrate,Unflavored
1 serving whey concentrate, Chocolate
1 cup coconut milk unsweetened
1 cup almond milk
1 cup Aloe Vera Juice
4Tbsp pbfit powdered peanut butter

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, Natural Wellness (brand): Ultra Milk thistle, Clinical Liver Support....

Easy easy easy day today... I wanted to have a solid down day before my trip tomorrow into the Forest. I have a fun one planned. No phone or anything will be taken with me. Just my water bladder and emergency pack, snack packs, first aid etc... it involves steep sections that require cable and ropes and wading through the river in a couple sections...

Hope everyone’s having a fantastic day today!

Daily gratitude:
Grateful for nose hairs and their constant work of trapping the big stuff from being inhaled...

8:00pm
100mg metoprolol
1 - 5-HTP Plus
500mg L-Tyrosine
100mcg T4 liquid
12.5mg Aromasin
25mg Iron
2 Kirkland sleep aid

Total water consumed until now:
1.25 gallons

Total Calories and Macros today
Calories: 2,627
Protein: 238
Carbs: 148
Fiber: 23
Sugar: 49
Fat: 119

Workout:
Rest Day

**Cowboymike** · 08-19-2019, 02:40 AM

Day 430

Upon wake up:
500mg L-Tyrosine
12.5mg Aromasin
2 iu HGH (2iu @630)
25mg Iron

Meal 1
Calories: 840
4 farm fresh eggs
2 turkey sausage patties
2 habanero cheese slice
5 tsp cholula
1 English muffin

Meal 2
Calories: 547
2 Cups cottage cheese
24 red apple slices

Snacks 1,2,3,4
Calories: 980
Scattered snacks and times.
6 total protein bars

Meal 3
Calories: 739
9oz oven roasted turkey breast
2 tillamook habanero cheese slice
1 tbsp avocado oil mayo
3 tsp mustard
2 great seed bread slices
1oz feta crumbles

Meal 4
Calories: 501
1 serving whey concentrate,Unflavored
1 serving whey concentrate, Chocolate
1 cup coconut milk unsweetened
1 cup almond milk
1 cup Aloe Vera Juice
4Tbsp pbfit powdered peanut butter

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, Natural Wellness (brand): Ultra Milk thistle, Clinical Liver Support....

Put a fork in me I’m completely wiped dafug out.. gnarly hike, gnarly day. Everything was beautiful. I’m in need to up my cardio game. It was crazy how huffing and puffing I was. Anyway I’m off to bed early tonight. Checking in before I do ;0)

Back to the grind tomorrow!

Daily gratitude:
Grateful to have 5 senses to enjoy days like today. Where everything spoke to my soul and I felt at peace within myself.

7:00pm
100mg metoprolol
1 - 5-HTP Plus
500mg L-Tyrosine
100mcg T4 liquid
12.5mg Aromasin
25mg Iron
2 Kirkland sleep aid

Total water consumed until now:
2.75 gallons

Total Calories and Macros today
Calories:
Protein:
Carbs:
Fiber:
Sugar:
Fat:

Workout:
Rest Day / Hike day

**Cowboymike** · 08-20-2019, 05:05 AM

Day 431

Upon wake up:
500mg L-Tyrosine
12.5mg Aromasin
2.5iu HGH
25mg Iron
50mg Anavar
300mg EQ
125mg TestC
100mg NPP
100mg MastP
100mg PrimoA

Pre-workout:
Meal 7
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex
2.5iu HGH
50mg Anavar
125mg TestC
100mg NPP
100mg MastP
100mg PrimoA

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 8
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: 550
4 farm fresh eggs
2 chicken jalapeño sausage
1oz Feta cheese

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

Meal 4
Calories: 549
9oz oven roasted turkey breast
1 tillamook habanero cheese slice
1 tbsp avocado oil mayo
3 tsp mustard
2 great seed bread slices

Meal 5
Calories: 380
2 choc chunk brownie protein bar

Meal 6
Calories: 407
2 cup cottage cheese

Meal 7
Calories: 500
2 serving whey concentrate,Unflavored
2 cup coconut milk unsweetened
1/4 cup organic steel cut oats

Meal 8
Calories: 690
2 spicy jalapeño chicken sausage
2 French rolls
1 cup fire roasted peppers and onions

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, Natural Wellness (brand): Ultra Milk thistle, Clinical Liver Support....

Odd day at the gym today for sure... started off a little sketchy and felt some weird tension from a certain someone... or maybe it was just in my head... but i just ignored him and did my thing and ended up meeting a super cool ass dude.. never seen him there before, but his lifestyle choices are obviously inline as my own but he’s obviously been at it a lot longer than me... we shared a couple workout stations, had a great conversation, got some tips on tweaking my movements (that actually destroyed my back arms lol) and I found myself a little heightened in the mood department... it made me realize how much I’m screwing myself and my isolation tendencies are a hinderance to my well being... I need to stop being a bitch and make some friends already. In this day and age every possible ice breaking avenue is open in order to meet likeminded people... I mean, they even have a fuggin meetup app for that lol.. I appreciated this guys input very much and hope to see him around there more. It’s actually the first time I really talked to anyone in the gym at all. It felt good. Walked away a bit more pumped.

Started the anavar today. Was slapped with that annoying lower back pump from hell lol ... so I gotta work on my form. Lower back shouldn’t be getting pumped doing arms.

Daily gratitude:
Grateful for the ability to ask for help when I need help. To have shed the ego and pride surrounding such an action long ago. People step up when provided an opportunity. It’s humbling and it puts me into a state of gratitude indeed.

10:30pm
100mg metoprolol
1 - 5-HTP Plus
500mg L-Tyrosine
100mcg T4 liquid
12.5mg Aromasin
25mg Iron
2 Kirkland sleep aid

Total water consumed until now:
2.50 gallons + Hydration + 6 grams sea salt with iodide

Total Calories and Macros today
Calories: 4,437
Protein: 459
Carbs: 255
Fiber: 95
Sugar: 41
Fat: 162

Workout:

Arm Day

Stand up dumbbell curls
1 set @
15lbs x 30 reps
2 sets @
80lbs x 2 reps
3 sets @
70lbs x 4 reps
3 sets @
65lbs x 6 reps
3 sets
50lbs x 10 reps
3 sets
40lbs x 10 reps

Stand up cross body hammer curls
4 sets @
40lbs x 10 reps

Cable Curls w/straight bar
3 sets @
120lbs x 8 reps
3 sets @
100lbs x 8 reps
3 drop sets @
80lbs x 6 reps
60lbs x 6 reps
40lbs x 10 reps
20lbs x 10 reps

Sit down tricep machine
1 set @
40lbs x 50 reps
1 set @
200lbs x 4 reps
1 set @
180lbs x 4 reps
3 sets @
160lbs x 8 reps
3 drop sets @
100lbs x 10 reps
80lbs x 10 reps
60lbs x 8 reps
40lbs x 8 reps
20lbs x 8 reps

Reverse curls with easy bar
4 sets @
40lbs x 10 reps
3 sets @
30lbs x 10 reps

Wrist curls with straight bar
4 sets @
60lbs x 10 reps

Cable rope tricep push down
3 sets @
200lbs x 6 reps
3 sets @
180lbs x 6 reps
Dropsets done with 2 ropes instead of one. One for each hand length wise.
3 drop sets @
100lbs x 8 reps
80lbs x 8 reps
70lbs x 8 reps
60lbs x 8 reps
50lbs x 8 reps

Cable straight bar push down
3 sets @
150lbs x 10 reps

Reverse cable straight bar pull down
3 sets @
100lbs x 10 reps

Standup overhead cable tricep extension with small straight bar
4 sets @
100lbs x 12 reps