Thread: Cowboys Accountability Log

Hey CowboyMike!! How's it going?

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I’ll be getting this thing going again... if for nothing else, my sanity... I’m not sure how exactly it keeps me level, but something about being transparent and open, does just that for me...

Tonight is just a quickie. Life/work/relationship have all taken some wild twists n turns and jumbled shit up... so I’ll be working getting time back to stay on track..

Good news for me, I stayed on track with the gym... despite a couple set backs, I’ve been finding work arounds and trying to get things healed properly...

Today I started an official cut cycle, the past few weeks have been a transition from my bulk to this day... I am finding it hard to drop the calories down... my body’s already throwing a hissy fit and I can only imagine this whole upcoming week is going to bring out the best of me lol.. bring on the hangry bitch.

Hit modified arms tonight, dealing with a right forearm tendon issue.. but have discovered the world of isolation movements and sometimes I feel like my bicep is going to snap.. this is actually a fear of mine... I saw it happen to a big dude at my old gym in Cali... he was doing concentration off the bench and snap! It put the fear in me...

Anyway, checking in and will get this log back on track tomorrow or the next day, but an entry per day no matter what for accountability ;0)

Day 481

Upon wake up:
500mg L-Tyrosine
12.5mg Aromasin
25mg Iron
25mcg T3
25mg DNP
50mg Winny

Pre-workout:
Meal 5
1 Dragon ***** CY3
50mg Winny
25mg DNP
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex

Intra-workout
Calories: 355
2 serving Intra blast, grape berry crush
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: 361
1 serving whey concentrate, Unflavored
1 serving whey concentrate, Chocolate
1 cup organic almond milk
1 cup organic coconut milk
8oz organic Aloe Vera juice

Meal 2
Calories: 400
1oz air dried thin cut beef organic jerky
2oz cashew cluster w/ almond and pumpkin seed

Meal 3
Calories: 400
2 chocolate chip cookie dough protein bar

Meal 4
Calories: 433
3.5oz shredded chickenbreast,Kirkland
1 serving Greek yogurt
2 cups sliced organic grapes

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

Meal 6
Calories: 510
4 farm fresh eggs
2 habanero cheese slice, Tillamook
1oz feta cheese

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....


Brutal brutal day... this weeks shaping up to be like the last 3 have been lol.. which has been brutal to say the least...

So I’m on a cut even though my calories look high.. with how hard I’m pushing at the job and then the gym, I’m hovering around 3800-4200 maintenance calories. I would really love to be able to get to 2k per day, I just don’t think that’s a feasible number tbh... so I’m going to try to stay within 2500-3000 range.. which I guess would technically be a lean bulk... but it is what it is at this point. I’m burning calories and pushing hard.

Smashed some chest tonight and it felt great. It was pouring down rain and I was not feeling motivated to go out into it... but smart feet got me to the sanctuary and it was on and cracking from the second I got out of the tanning bed.

I’m kinda rushing through this as I gotta get to bed. Another early start and will be another long day. But trucking through it.

Kick this weeks ass y’all! We got this!


Daily gratitude:
Grateful to be alive, to experience the good, the bad and the ugly. For the opportunity to survive through it and come out even stronger than when I first entered in it.


9:00pm
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 added to shakes n food


Total Calories and Macros today
Calories: 2,939
Protein: 329
Carbs: 132
Fiber: 43
Sugar: 51
Fat: 122


Workout:
Chest Day (took hour n half tonight! Wtf?!?)

Mid range cable cross over
1 set @
20lbs x 50 reps
3 sets @
80lbs x 8 reps
3 sets @
50lbs x 15 reps
2 drop sets @
60lbs x 10 reps
50lbs x 10 reps
40lbs x 10 reps
30lbs x 10 reps
20lbs x 10 reps
10lbs x 10 reps

High range cable cross over
3 sets @
80lbs x 8 reps
6 sets @
50lbs x 15 reps
2 drop sets @
50lbs x 10 reps
40lbs x 10 reps
30lbs x 10 reps
20lbs x 10 reps
10lbs x failure

Low range cable crossover
6 sets @
50lbs x 15 reps
2 drop sets @
50lbs x 10 reps
40lbs x 10 reps
30lbs x 10 reps
20lbs x 10 reps
10lbs x failure

Chest press machine
4 sets @
250lbs x 10 reps

Rest are Supersets:
Flat bench dumbbell press with twist & Svend Press with 10lb plate
4 sets @
65lbs/10lbs x 15 reps each

Champagne Press & dumbbell flys
4 sets @
65lbs/50lbs x 10 reps each

Incline dumbbell press with twist & champagne press
4 sets @
65lbs/50lbs x 10 reps each

Decline dumbbell flys & Decline dumbbell press
4 sets @
65lbs/35lbs x 15 reps

Day 482

Upon wake up:
500mg L-Tyrosine
12.5mg Aromasin
25mg Iron
25mcg T3
25mg DNP
250mg TestC
100mg TrenA
100mg MastP
50mg Winny

Pre-workout:
Meal 5
1 Dragon ***** CY3
50mg Winny
25mg DNP
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex

Intra-workout
Calories: 355
2 serving Intra blast, grape berry crush
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: 361
1 serving whey concentrate, Unflavored
1 serving whey concentrate, Chocolate
1 cup organic almond milk
1 cup organic coconut milk
8oz organic Aloe Vera juice

Meal 2
Calories: 400
1oz air dried thin cut beef organic jerky
2oz cashew cluster w/ almond and pumpkin seed

Meal 3
Calories: 400
2 chocolate chip cookie dough protein bar

Meal 4
Calories: 433
3.5oz shredded chickenbreast,Kirkland
1 serving Greek yogurt
2 cups sliced organic grapes

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

Meal 6
Calories: 510
4 farm fresh eggs
2 habanero cheese slice, Tillamook
1oz feta cheese

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....

2 more days eating these boring meals and I get to switch it up thank goodness... total fail this week lol...

Had a much better day today. I was solo all day and will be tomorrow as well. I’m excited about that. I’m just kind of tired of dealing with others and the drama they provide on a daily basis. Shits just getting old. Anyway, enough of my crying. I whooped some ass today and covered a lot of ground. Tomorrow I’ll wrap up if all goes well and Friday will be a random day to tie up loose ends on other jobs.

Shoulders and back tonight. My forearm is problematic at this point. It’s difficult to hit that sore spot tucked in the elbow joint around the common flexor tendon/medial epicondyle area-ish to put pressure and massage it out. Regardless, it’s interfering.. I need to find a new solution to try to massage it out. Maybe a ball of sort?

Was still able to bust through my routine with the help of my stretchy Velcro strap and a little teeth clenching...



Daily gratitude:
Grateful for the electricity availability to run my household.


9:00pm
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:
1.75 gallons + Hydration packet + 6g sea salt added to shakes n food


Total Calories and Macros today
Calories: 2,939
Protein: 329
Carbs: 132
Fiber: 43
Sugar: 51
Fat: 122


Workout:

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

Day 483

Upon wake up:
500mg L-Tyrosine
12.5mg Aromasin
25mg Iron
25mcg T3
25mg DNP
50mg Winny

Pre-workout:
Meal 5
1 Dragon ***** CY3
50mg Winny
25mg DNP
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex

Intra-workout
Calories: 355
2 serving Intra blast, grape berry crush
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: 361
1 serving whey concentrate, Unflavored
1 serving whey concentrate, Chocolate
1 cup organic almond milk
1 cup organic coconut milk
8oz organic Aloe Vera juice

Meal 2
Calories: 400
1oz air dried thin cut beef organic jerky
2oz cashew cluster w/ almond and pumpkin seed

Meal 3
Calories: 400
2 chocolate chip cookie dough protein bar

Meal 4
Calories: 433
3.5oz shredded chickenbreast,Kirkland
1 serving Greek yogurt
2 cups sliced organic grapes

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

Meal 6
Calories: 510
4 farm fresh eggs
2 habanero cheese slice, Tillamook
1oz feta cheese

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....


Had a challenging day. Not of my own doing. But it is what it is. Hopefully get a chance to wake up tomorrow and try again.

Decided to hit arms today. I was suppose to hit legs but I’ve been up and down ladders all week and tomorrow I need them to not be sore to finish up lol. So leg day tomorrow instead.


Daily gratitude:
Grateful this day is over. But I’m also grateful to have a job and despite its challenges, it’s at least opportunity to grow.


9:00pm
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:
2.50 gallons + Hydration packet + 6g sea salt added to shakes n food


Total Calories and Macros today
Calories: 2,939
Protein: 329
Carbs: 132
Fiber: 43
Sugar: 51
Fat: 122


Workout:
Light weight, slow and strict

Stretching 15min, 5lb weighted to help really stretch without locking and hurting the elbow..

Low Pulley Curls with straight bar
1 set @
20lb x 50 reps
3 set @
180lb x 25 reps
3 set @
160lb x 25 reps
3 drop sets @
160 x 20 reps
150 x 15 reps
140 x 10 reps
130 x 8 reps
120 x 8 reps

Stretching 5 minutes

Standing one arm bicep curl (right)
4 drop sets @
40 x 15 reps
30 x 15 reps
20 x 15 reps
10 x 15 reps

Standing one arm bicep curl (left)
4 drop sets @
40 x 15 reps
30 x 15 reps
20 x 15 reps
10 x 15 reps

Hammer Curls with rope
3 sets @
80lbs x 10 reps
3 sets @
60lbs x 10 reps
3 sets @
40lbs x 10 reps
1 burnout set
20lbs to failure

Preacher Curls (machine)
2 sets @
180lbs x 12 reps
2 sets @
160lbs x 12 reps
2 sets @
140lbs x 12 reps
2 sets @
120lbs x 12 reps

Triceps push down with 2 ropes
3 sets @
100lbs x 25 reps
3 sets @
180lbs x 25 reps
3 sets @
160lbs x 25 reps
3 drop sets @ (slower reps as weight drops)
160lbs x 15 reps
150lbs x 15 reps
140lbs x 15 reps
130lbs x 15 reps
120lbs x 15 reps

Triceps push downs
3 sets @
100lbs x 25 reps
3 sets @
80lbs x 25 reps
3 sets @
60lbs x 25 reps
3 drop sets @ (slower reps as weight drops)
60lbs x 15 reps
50lbs x 15 reps
40lbs x 15 reps
30lbs x 15 reps
20lbs x 15 reps

Reverse grip triceps push down
3 sets @
100lbs x 25 reps
3 sets @
80lbs x 25 reps
3 sets @
60lbs x 25 reps
3 drop sets @ (slower reps as weight drops)
60lbs x 15 reps
50lbs x 15 reps
40lbs x 15 reps
30lbs x 15 reps
20lbs x 15 reps

Reverse Curls with easy bar
3 sets @
40lbs x 15 reps
3 sets @
30lbs x 15 reps
3 sets @
20lbs x 15 reps

Day 486

484, 485 were spent working to get the dang job wrapped up... so I ended up 3 days counting today no gym... didn’t need that.

Rushed to get all errands ran today and chores done and even managed to get the meal prep done... which is depressing in itself once I get to see all that I get to eat food wise... not counting the shakes.. I keep hoping I fucked up in my calculations somewhere and get to eat more... it’s ok though... just gotta pump out 5 weeks of this and I’m gtg lol

So basically I get 2 burritos, 1 snack pack, 2 shakes, one with oats preworkout and one in morning... plus my intra workout shake...





Back to the grind tomorrow though, time to step things up, despite my damn tendon issue.... anyone have a certain strap they favor that helps? I’ve tried several types so far and I’m almost done with a full kit of bpc-157 that only took the edge off of the issue... not fully resolved like my other arm did... I’m thinking a flex type material with Velcro to attach? But I’m not go find what I’m looking for...

Hope y’all had a good weekend!!

Day 487

Upon wake up:
500mg L-Tyrosine
12.5mg Aromasin
25mg Iron
25mcg T3
25mg DNP
250mg TestC
100mg TrenA
100mg MastP
50mg Winny
0.5mg Caber

Pre-workout:
Meal 4
1 Dragon CY3
50mg Winny
25mg DNP
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex

Intra-workout
Calories: 355
2 serving Intra blast, grape berry crush
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: 361
1 serving whey concentrate, Unflavored
1 serving whey concentrate, Chocolate
1 cup organic almond milk
1 cup organic coconut milk
8oz organic Aloe Vera juice

Meal 2
Calories: 550
1 tumaro premium white wrap
2 farm fresh eggs
2 thick cut bacon, crumbled
1oz orange, date cheddar cheese
2oz organic ground beef

Meal 3
Calories: 550
1 tumaro premium white wrap
2 farm fresh eggs
2 thick cut bacon, crumbled
1oz orange, date cheddar cheese
2oz organic ground beef

Meal 4
Calories: 500
2 serving whey concentrate unflavored
1/3 cup steal cut oats raw
2 cups coconut milk unsweetened

Meal 5
Calories: 335
1 serving Intra blast, grape berry crush
2 serving whey concentrate, unflavored

Meal 6
Calories: 630
4 farm fresh eggs
2 tillamoo cheddar cheese
1 serving almonds


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....


Man I had a good day today. I needed that. Shits just been so sideways, it really makes these good days feel that much more awesome... which is funny, cause it’s just a normal average day. But it was a good damn day lol... guess it’s another thing to add to my takes for granted list.

Busted out with some arms today. Working around my annoyance once again. Flawless execution and did not aggravate the elbow at all. Great workout.

Can’t wait to see if I’m allowed to wake up tomorrow to give life another go


Daily gratitude:
Grateful for a nice positive day to kickstart this week..


9:00pm
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:
1.75 gallons + Hydration packet + 6g sea salt added to shakes n food


Total Calories and Macros today
Calories: 2,926
Protein: 284
Carbs: 95
Fiber: 26
Sugar: 16
Fat: 168


Workout:
Arm day 2
Light weight, slow and strict

Stretching 15min, 5lb weighted to help really stretch without locking and hurting the elbow..

Low Pulley Curls with straight bar
1 set @
20lb x 50 reps
3 set @
180lb x 25 reps
3 set @
160lb x 25 reps
3 drop sets @
160 x 20 reps
150 x 15 reps
140 x 10 reps
130 x 8 reps
120 x 8 reps

Stretching 5 minutes

Standing one arm bicep curl (right)
4 drop sets @
40 x 15 reps
30 x 15 reps
20 x 15 reps
10 x 15 reps

Standing one arm bicep curl (left)
4 drop sets @
40 x 15 reps
30 x 15 reps
20 x 15 reps
10 x 15 reps

Hammer Curls with rope
3 sets @
80lbs x 10 reps
3 sets @
60lbs x 10 reps
3 sets @
40lbs x 10 reps
1 burnout set
20lbs to failure

Preacher Curls (machine)
2 sets @
180lbs x 12 reps
2 sets @
160lbs x 12 reps
2 sets @
140lbs x 12 reps
2 sets @
120lbs x 12 reps

Triceps push down with 2 ropes
3 sets @
100lbs x 25 reps
3 sets @
180lbs x 25 reps
3 sets @
160lbs x 25 reps
3 drop sets @ (slower reps as weight drops)
160lbs x 15 reps
150lbs x 15 reps
140lbs x 15 reps
130lbs x 15 reps
120lbs x 15 reps

Triceps push downs
3 sets @
100lbs x 25 reps
3 sets @
80lbs x 25 reps
3 sets @
60lbs x 25 reps
3 drop sets @ (slower reps as weight drops)
60lbs x 15 reps
50lbs x 15 reps
40lbs x 15 reps
30lbs x 15 reps
20lbs x 15 reps

Reverse grip triceps push down
3 sets @
100lbs x 25 reps
3 sets @
80lbs x 25 reps
3 sets @
60lbs x 25 reps
3 drop sets @ (slower reps as weight drops)
60lbs x 15 reps
50lbs x 15 reps
40lbs x 15 reps
30lbs x 15 reps
20lbs x 15 reps

Reverse Curls with easy bar
3 sets @
40lbs x 15 reps
3 sets @
30lbs x 15 reps
3 sets @
20lbs x 15 reps

Day 488

Upon wake up:
500mg L-Tyrosine
12.5mg Aromasin
25mg Iron
25mcg T3
25mg DNP
50mg Winny
0.5mg Caber

Pre-workout:
Meal 4
1 Dragon ***** CY3
50mg Winny
25mg DNP
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex

Intra-workout
Calories: 355
2 serving Intra blast, grape berry crush
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: 361
1 serving whey concentrate, Unflavored
1 serving whey concentrate, Chocolate
1 cup organic almond milk
1 cup organic coconut milk
8oz organic Aloe Vera juice

Meal 2
Calories: 550
1 tumaro premium white wrap
2 farm fresh eggs
2 thick cut bacon, crumbled
1oz orange, date cheddar cheese
2oz organic ground beef

Meal 3
Calories: 550
1 tumaro premium white wrap
2 farm fresh eggs
2 thick cut bacon, crumbled
1oz orange, date cheddar cheese
2oz organic ground beef

Meal 4
Calories: 500
2 serving whey concentrate unflavored
1/3 cup steal cut oats raw
2 cups coconut milk unsweetened

Meal 5
Calories: 335
1 serving Intra blast, grape berry crush
2 serving whey concentrate, unflavored

Meal 6
Calories: 630
4 farm fresh eggs
2 tillamoo cheddar cheese
1 serving almonds


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....


A day of growth. Being an adult today and making good choices. Navigating the stormy waters with precision and well plotted paths...

Energy was in the tank most of the day and I think it’s about time to stop drinking the monsters as they are not making me feel better at all. In fact I feel a mix of being hypo and sick to my stomach...

The day was good though and I hit the gym to bust out with a simple chest routine. Slow and controlled and really got a good solid pump.



Daily gratitude:
Grateful for the opportunity to right some wrongs and walk through things with a calm and collective mind.


9:00pm
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:
2.25gallons + Hydration packet + 6g sea salt added to shakes n food


Total Calories and Macros today
Calories: 2,926
Protein: 284
Carbs: 95
Fiber: 26
Sugar: 16
Fat: 168


Workout:

Chest Day

Mid range cable cross over

1 set @
20lbs x 50 reps
3 sets @
80lbs x 8 reps
6 sets @
50lbs x 15 reps
2 drop sets @
50lbs x 10 reps
40lbs x 10 reps
30lbs x 10 reps
20lbs x 10 reps
10lbs x 10 reps

High range cable cross over
3 sets @
80lbs x 8 reps
6 sets @
50lbs x 15 reps
2 drop sets @
50lbs x 10 reps
40lbs x 10 reps
30lbs x 10 reps
20lbs x 10 reps
10lbs x failure

Low range cable crossover
6 sets @
50lbs x 15 reps
2 drop sets @
50lbs x 10 reps
40lbs x 10 reps
30lbs x 10 reps
20lbs x 10 reps
10lbs x failure

Chest press machine
4 sets @
300lbs x 10 reps

Rest are Supersets:
Flat bench dumbbell press with twist & Svend Press with 10lb plate
4 sets @
50lbs/10lbs x 15 reps each

Champagne Press & dumbbell flys
4 sets @
50lbs/50lbs x 10 reps each

Incline dumbbell press with twist & champagne press
4 sets @
50lbs/50lbs x 10 reps each

Decline dumbbell flys & Decline dumbbell press
4 sets @
50lbs/35lbs x 15 reps