Thread: Cowboys Accountability Log

It’s at our local Mexican restaurant. They give fire/police half off. So we frequent there a lot. They take good care of us and they make really good food too.


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Originally Posted by Cowboymike

smoked the crap out of that ham for 4 hours lol.... makes amazing Sammie’s though ;0)

That’s it! I’m buying a Smoker!! Fuck! More money!!

Max

Originally Posted by maxmuscle1

That’s it! I’m buying a Smoker!! Fuck! More money!!

Max

Honestly brother all you need is a Weber or some thing you can burn a coal base and add in the wood (that you soak in water for a day first) on top and let the smoke do the work... As brother perk said there’s an actual smoker box to the right. However I’m not really sure how to use it lol (I’ve had this grill for almost 10 years) I’ve only ever used the coal burning side. I’ve never even bought a propane tank that lights up the left side plus a burner lol... I should’ve just bought a coal burner single compartment... I could’ve built it from a 55gallon drum

I stack the coals and wood to one side and place the food to the opposite side.. then spray the hot side with water when the temps getting too hot... just keeping temp around 300 and let the smoke do it’s magic ;0) Walmart has the best selection on wood chips/chunks

Originally Posted by Cowboymike

smoked the crap out of that ham for 4 hours lol.... makes amazing Sammie’s though ;0)

Daaang that looks good man!!!

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Originally Posted by Bigdaddyperk

If your gonna do a long slow smoke ...use the box for coals and constantly add your wood attop...with the hole open to the rack side place meat indirect heat cooking and smoking...open top chimneys a bit for air flow....

However i usually do that and add coals under the meat to..too speed up the proccess for just couple hr or quick smoke same as you for most part....

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Well shit man lmao! I think I’ll do a brisket Sunday and slow smoke that mofo but using the smoke box! I had no clue!

Day 440

Upon wake up:
500mg L-Tyrosine
12.5mg Aromasin
1.5iu HGH
25mg Iron
50mg Anavar

@9:00pm
1.5iu HGH
50mg Anavar


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

Meal 2
Calories: 589
2 slice great seed bread slice
1tbsp Avocado Oil mayo
3tsp mustard
1 1/2 habanero cheese slice
4oz smoked Black Forest BBQ Ham

Meal 3
Calories: 640
4oz cashew nut clusters

Meal 4
Calories: 407
2 cups cottage cheese

Meal 5
Calories: 500
2 serving whey concentrate,Unflavored
2 cup coconut milk unsweetened
1/4 cup organic steel cut oats

Meal 6
Calories: 810
6 pieces bacon wrapped chicken bites


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....


Today was crazy busy and I had to chase emergency calls. Screwed me right out of the gym. Gotta go to work super early tomorrow so I gotta got the hay asap. Sorry for the shorty entry.


Daily gratitude:
Grateful to have comfortable Egyptian cotton sheets to sleep on.. a definite treat


9:30pm
100mg metoprolol
1 - 5-HTP Plus
500mg L-Tyrosine
100mcg T4 liquid
50mg Proviron
25mg Iron
2 Kirkland sleep aid


Total water consumed until now:
3.25 gallons + Hydration packet + 6g Sea salt with iodide


Total Calories and Macros today
Calories: 4,002
Protein: 374
Carbs: 175
Fiber: 49
Sugar: 39
Fat: 195


Workout:
Forced Off Day, no gym

Day 441

Upon wake up:
500mg L-Tyrosine
12.5mg Aromasin
1.5iu HGH
25mg Iron
50mg Anavar
125mg TestC
100mg NPP
100mg MastP
100mg PrimoA

Pre-workout:
Meal 5
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex
1.5iu 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 6
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
8oz organic Aloe Vera juice

Meal 2
Calories: 589
2 slice great seed bread slice
1tbsp Avocado Oil mayo
3tsp mustard
1 1/2 habanero cheese slice
4oz smoked Black Forest BBQ Ham

Meal 3
Calories: 640
4oz cashew nut clusters

Meal 4
Calories: 407
2 cups cottage cheese

Meal 5
Calories: 500
2 serving whey concentrate,Unflavored
2 cup coconut milk unsweetened
1/4 cup organic steel cut oats

Meal 6
Calories: 1,120
16oz chicken thigh
1/4 dry cup jasmine rice

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....


I’m looking forward to this week being over already lol.. geez Lou eez... it appears that the hotter it gets, the more difficult the jobs are to be completed. Good thing I got the staying hydrated and electrolytes replenished aspect down..

Put in a solid day at work and then hit the gym for some shoulders and back with a little ab work.. I realized how weak I am in the shoulders department.. like it’s pretty bad.. this will need to be something I address. Or I’ll end up a disfigured mess... got this elbow thing I’m starting to fight with on the opposite arm of the last one... that’s irritating lol... at least I know the game plan and what to do about it.

Hope everyone’s having a good week!


Daily gratitude:
Grateful to have the ability to speak up (in a non confrontational manner) for myself and communicate things that bother me and to be able to draw firm boundaries with others.


10:00pm
100mg metoprolol
1 - 5-HTP Plus
500mg L-Tyrosine
100mcg T4 liquid
50mg Proviron
25mg Iron
2 Kirkland sleep aid


Total water consumed until now:
2.25 gallons + Hydration packet + 6g Sea salt with iodide


Total Calories and Macros today
Calories: 4,312
Protein: 399
Carbs: 208
Fiber: 49
Sugar: 39
Fat: 203


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
-complete-
3 total sets @
15lbs x 8 reps each movement


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

Everything else 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