Thread: Cowboys Accountability Log

Day 593
Upon wake up:
500mg L-Tyrosine
400mg Modafinil
75mg NPP
75mg MastP


Pre-workout:
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex
10mg Cialis

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....

Intra-workout
Meal 8

Post-workout
Meal 9
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex

Meal 1
Calories: 190
1 choc brownie protein bar

Meal 2
Calories: 190
1 choc brownie protein bar

Meal 3
Calories: 200
1 choc chip cookie dough protein bar

Meal 4
Calories: 200
1 choc chip cookie dough protein bar

Meal 5
Calories: 389
1 roast beef wrap
Ingredients:
1 tumaro premium white wrap
3 slice Kirkland roast beef
1/2 tbsp avocado oil mayo
3 tsp yellow mustard
2oz red onion
0.2 cup low-fat mozzarella
1 cup shredded Romain lettuce

Meal 6
Calories: 389
1 roast beef wrap
Ingredients:
1 tumaro premium white wrap
3 slice Kirkland roast beef
1/2 tbsp avocado oil mayo
3 tsp yellow mustard
2oz red onion
0.2 cup low-fat mozzarella
1 cup shredded Romain lettuce

Meal 7
Calories: 238
30g Nuts and berries with pumpkin seeds
2.5 cup popped popcorn

Meal 8
Calories: 385
1 serving grape berry crush Intra blast
2 scoop whey concentrate, unflavored
1 hydration packet
1 serving organic almond milk
1 serving organic coconut milk

Meal 9
Calories: 523
8oz Trader Joes fat free ground turkey
56g Fat Free Mozzarella Cheese
6oz Sliced mushrooms
1 Cup Sliced onions
84g Sliced green and yellow bell peppers
36g Sliced celery
2oz Sliced jalapeños
1/2 Cup spaghetti Sauce, Scimecas brand.

Same diet all week... well until Friday anyway according to my prepped inventory

Tonight I blasted chest. I did extra volume than planned just because it seemed necessary tonight. Apparently i had some steam to burn and no better place than in the sanctuary.. better than hunting down some gang bangers like i use to do in the old days lol... safer as well ;0) My chest is still shaking though. I really just pushed slow and strict and pushing through that flex and then letting the weight slowly back to starting position. Rinse repeat. Commence, shaky doodle dandy status


Daily Gratitude:
Im grateful that despite my few health items that i battled with over the years, that my immune system and other components are in peak performance and continue to kick ass.


9:00pm will be
50mg metoprolol
1 - 5-HTP Plus
500mg L-Tyrosine
50mg Trazodone
1mg Ropinirole


Total water consumed until now:
2.5 gallons + Hydration packet + 6g sea salt added to shakes n food


Total Calories and Macros today
Calories: 2,658
Protein: 294
Carbs: 148
Fiber: 83
Sugar: 47
Fat: 93


Workout:
Chest Day
Slow and controlled with concentration on flex

Flat bench dumbbell press with wrist twist & concentrated Flex.
2 warm up sets @
35lbs x 30reps
3 sets @
65lbs x 12reps
3 sets @
60lbs x 12 reps
3 sets @
55lbs x 12 reps

Champagne Press & stand up Svend Press
4 sets @
55lbs/25lbs x 10/20 reps

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

Decline dumbbell press
4 sets @
65lbs x 10reps

Chest press machine
4 sets @
150 x 10 reps

Mid range cable cross over
3 sets @
50lbs x 15 reps

High range cable cross over
3 sets @
50lbs x 15 reps

Low range cable crossover
3 sets @
50lbs x 15 reps

Originally Posted by Cowboymike

Im temporarily on Modafinil now until the doc tries to get approval... walgreens tried to charge me $150 for 60 tabs (30 day supply) .... gtfo lmao i can order 500 from sun ph@rm for 285... or just go to riteaid and pay $31.60 lmao... these mofos have lost their mother effing minds i swear... I’ve never had so much trouble with my prescriptions in my entire life of being on meds... If my company doesn’t dump this new carrier we have this year I’m going solo on my own. This is crazy.

Sick scumbags! Goodrx has great coupons, thank the lord!

Max

Originally Posted by maxmuscle1

Sick scumbags! Goodrx has great coupons, thank the lord!

Max

I literally just downloaded the app! Thank you brother!

Originally Posted by Cowboymike

I literally just downloaded the app! Thank you brother!

Yeah, even testosterone and caber is cheaper!


Max

Day 594
Upon wake up:
500mg L-Tyrosine
400mg Modifinil


Pre-workout:
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex
10mg Cialis

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....

Intra-workout
Meal 8

Post-workout
Meal 9
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex

Meal 1
Calories: 190
1 choc brownie protein bar

Meal 2
Calories: 190
1 choc brownie protein bar

Meal 3
Calories: 200
1 choc chip cookie dough protein bar

Meal 4
Calories: 200
1 choc chip cookie dough protein bar

Meal 5
Calories: 389
1 roast beef wrap
Ingredients:
1 tumaro premium white wrap
3 slice Kirkland roast beef
1/2 tbsp avocado oil mayo
3 tsp yellow mustard
2oz red onion
0.2 cup low-fat mozzarella
1 cup shredded Romain lettuce

Meal 6
Calories: 389
1 roast beef wrap
Ingredients:
1 tumaro premium white wrap
3 slice Kirkland roast beef
1/2 tbsp avocado oil mayo
3 tsp yellow mustard
2oz red onion
0.2 cup low-fat mozzarella
1 cup shredded Romain lettuce

Meal 7
Calories: 238
30g Nuts and berries with pumpkin seeds
2.5 cup popped popcorn

Meal 8
Calories: 385
1 serving grape berry crush Intra blast
2 scoop whey concentrate, unflavored
1 hydration packet
1 serving organic almond milk
1 serving organic coconut milk

Meal 9
Calories: 523
8oz Trader Joes fat free ground turkey
56g Fat Free Mozzarella Cheese
6oz Sliced mushrooms
1 Cup Sliced onions
84g Sliced green and yellow bell peppers
36g Sliced celery
2oz Sliced jalapeños
1/2 Cup spaghetti Sauce, Scimecas brand.

What a day... decided to move leg day to Wednesday to breakup the upper body assault a little bit ;0) My legs are toast and i hardly did anything... my volume has dramatically dropped, big time. Its a whole new ballgame concentrating on the eccentric side of the movements... slow n strict... its wearing me out so much lol.. plus it takes longer to do and i dont like lifting longer than an hour twenty... i have a schedule to keep. Im getting so wrecked though, so I’m not tripping. Ive been doing this new way since FC shed some light on it a few weeks back. I get super sore each workout. My legs are shaky though and attempting to step down steps is only achievable if theres railing to utilize the upper end of this machine lol...


Daily Gratitude:
Grateful i got a raise even if it wasn’t what i asked for. I will accept this lesson in patience and simply just be grateful. All negativity can just bounce.


9:00pm will be
50mg metoprolol
1 - 5-HTP Plus
500mg L-Tyrosine
50mg Trazodone
1mg Ropinirole


Total water consumed until now:
2.25gallons + Hydration packet + 6g sea salt added to shakes n food


Total Calories and Macros today
Calories: 2,658
Protein: 294
Carbs: 148
Fiber: 83
Sugar: 47
Fat: 93


Workout:
Leg day
20 min warm up on elliptical and 10 min of stretches

Angled leg press (high for Quads)
1 set @
90lbs x 25reps
3 sets @
1,000lbs x 4 reps
2 sets @
900lbs x 6 reps
3 sets @
630lbs x 10 reps

Angled leg press (low for Hamstrings/glutes)
3 sets @
540lbs x 10 reps
3 sets @
450lbs x 15 reps

Leg Extension
1 set @
50lbs x 50 reps
4 sets @
205lbs x 10 reps

Leg Curls
3 sets @
160lbs x 10 reps
3 sets @
140lbs x 10 reps

Day 594
Upon wake up:
500mg L-Tyrosine
400mg Modifinil
75mg NPP
75mg MastP
125mg TestC


Pre-workout:
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex
10mg Cialis

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....

Intra-workout
Meal 8

Post-workout
Meal 9
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex

Meal 1
Calories: 190
1 choc brownie protein bar

Meal 2
Calories: 190
1 choc brownie protein bar

Meal 3
Calories: 200
1 choc chip cookie dough protein bar

Meal 4
Calories: 200
1 choc chip cookie dough protein bar

Meal 5
Calories: 389
1 roast beef wrap
Ingredients:
1 tumaro premium white wrap
3 slice Kirkland roast beef
1/2 tbsp avocado oil mayo
3 tsp yellow mustard
2oz red onion
0.2 cup low-fat mozzarella
1 cup shredded Romain lettuce

Meal 6
Calories: 389
1 roast beef wrap
Ingredients:
1 tumaro premium white wrap
3 slice Kirkland roast beef
1/2 tbsp avocado oil mayo
3 tsp yellow mustard
2oz red onion
0.2 cup low-fat mozzarella
1 cup shredded Romain lettuce

Meal 7
Calories: 238
30g Nuts and berries with pumpkin seeds
2.5 cup popped popcorn

Meal 8
Calories: 385
1 serving grape berry crush Intra blast
2 scoop whey concentrate, unflavored
1 hydration packet
1 serving organic almond milk
1 serving organic coconut milk

Meal 9
Calories: 523
8oz Trader Joes fat free ground turkey
56g Fat Free Mozzarella Cheese
6oz Sliced mushrooms
1 Cup Sliced onions
84g Sliced green and yellow bell peppers
36g Sliced celery
2oz Sliced jalapeños
1/2 Cup spaghetti Sauce, Scimecas brand.


Hit shoulders and back today... after a brutal day on the Jay Oh Bee... nothing exciting though so tonights post shall be short. I felt a bit more energetic today so i kept adding volume. Im still pretty dang weak in my shoulders. Its probably going to be a focus this year along with my legs.


Daily Gratitude:
Im grateful to have access to clean, purified water.


9:00pm will be
50mg metoprolol
1 - 5-HTP Plus
500mg L-Tyrosine
50mg Trazodone
1mg Ropinirole


Total water consumed until now:
2.75 gallons + Hydration packet + 6g sea salt added to shakes n food


Total Calories and Macros today
Calories: 2,658
Protein: 294
Carbs: 148
Fiber: 83
Sugar: 47
Fat: 93


Workout:
Shoulders & Back

Low Row
1 set @
50lbs x 50 reps
3 set @
205lbs x 10 reps
2 set @
175lbs x 10 reps
2 set @
130lbs x 10 reps

Close grip lat pull down
1 set @
35 reps
3 sets @
130lbs x 6 reps
2 sets @
85lbs x 10 reps
1 drop set @
100 x 6 reps
80 x 6 reps
70 x 6 reps
60 x 6 reps
50 x 6 reps
40 x 6 reps
30 x 6 reps
20 x 20 reps

Diverging seated row
3 set @
100lbs x 12 reps
3 set @
80lbs x 12 reps

Converging Shoulder Press
3 sets @
100lbs x 10 reps
3 sets @
60lbs x 10 reps

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

Day 595 (not sure why it didn’t post last night)

Upon wake up:
500mg L-Tyrosine
400mg Modifinil

Pre-workout:
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex
10mg Cialis

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....

Intra-workout
Meal 8

Post-workout
Meal 9
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex

Meal 1
Calories: 190
1 choc brownie protein bar

Meal 2
Calories: 190
1 choc brownie protein bar

Meal 3
Calories: 200
1 choc chip cookie dough protein bar

Meal 4
Calories: 200
1 choc chip cookie dough protein bar

Meal 5
Calories: 389
1 roast beef wrap
Ingredients:
1 tumaro premium white wrap
3 slice Kirkland roast beef
1/2 tbsp avocado oil mayo
3 tsp yellow mustard
2oz red onion
0.2 cup low-fat mozzarella
1 cup shredded Romain lettuce

Meal 6
Calories: 389
1 roast beef wrap
Ingredients:
1 tumaro premium white wrap
3 slice Kirkland roast beef
1/2 tbsp avocado oil mayo
3 tsp yellow mustard
2oz red onion
0.2 cup low-fat mozzarella
1 cup shredded Romain lettuce

Meal 7
Calories: 238
30g Nuts and berries with pumpkin seeds
2.5 cup popped popcorn

Meal 8
Calories: 385
1 serving grape berry crush Intra blast
2 scoop whey concentrate, unflavored
1 hydration packet
1 serving organic almond milk
1 serving organic coconut milk

Meal 9
Calories: 523
8oz Trader Joes fat free ground turkey
56g Fat Free Mozzarella Cheese
6oz Sliced mushrooms
1 Cup Sliced onions
84g Sliced green and yellow bell peppers
36g Sliced celery
2oz Sliced jalapeños
1/2 Cup spaghetti Sauce, Scimecas brand.

Glad the weeks over and i gave it 100% no matter what.

New meal plan written and I’m looking forward to see how it does me next week... Saturdays my cheat day, i will eat a nice big breakfast and I’m thinking to treat myself to a bomb ass cheese burger from my favorite spot for a late lunch... a light snack and casein protein shake before bed and ill be pretty close to caloric goals but most definitely off on my macros lol... i will avoid cheating on superbowl Sunday. Im planning to go all veggies and ground turkey with ground chicken seasoned and hand rolled into make shift dogs. Throw some mustard, grilled onions, grilled mushrooms, grilled pepper’s and jalapeños on top and put em down ;0) Pushing my shakes the rest of the day and night to help keep things minimal but within caloric needs.

Every muscle is sore on my body except abs so i decided to just do elliptical for an hour and abs for half hour. A good finish to the week. 2 days of rest and back to the grind.

Hope y’all have s kick ass weekend!



Daily Gratitude:
Grateful to have been gifted another day on this earth. That i made the best of it regardless of any situation that arose and handled myself inline with maintaining the goal of keeping focused on keeping it as such.


9:00pm will be
50mg metoprolol
1 - 5-HTP Plus
500mg L-Tyrosine
50mg Trazodone
1mg Ropinirole


Total water consumed until now:
2.0 gallons + Hydration packet + 6g sea salt added to shakes n food


Total Calories and Macros today
Calories: 2,658
Protein: 294
Carbs: 148
Fiber: 83
Sugar: 47
Fat: 93


Workout:
Abs and Cardio 1.5 hours

Day 596
Upon wake up:
500mg L-Tyrosine
400mg Modifinil

Rest day/Cheat day

Now my bodies completely wrecked lol.. i waddle like a penguin, can hardly wipe my ass, can hardly stand the pain in sitting or trying to get up.. i have to roll out of bed because trying to sit up seems impossible at the moment... so apparently i did things right this week... so ill change my input of nutrients for the day. I did have a massive breakfast already, but ill table the cheeseburger for another day... ill get cleaner fuel in the rest of the day and make sure to provide more building blocks than artery blocks ;0)

Going to run all my errands and do my chores and start chipping away at tax stuff. It takes me a few months to complete lol. Im not in a hurry to owe even more than i do already, each year.

Enjoy the day fam!


Daily Gratitude:
Grateful for the chance to wake up and to see what the universe has in store for me today.


9:00pm will be
50mg metoprolol
1 - 5-HTP Plus
500mg L-Tyrosine
50mg Trazodone
1mg Ropinirole


Total water consumed until now:
1.5 gallon goal today

Total Calories and Macros today (will not be counted)
Calories:
Protein:
Carbs:
Fiber:
Sugar:
Fat:


Workout:
Rest day

Originally Posted by Cowboymike

Day 595 (not sure why it didn’t post last night)

Upon wake up:
500mg L-Tyrosine
400mg Modifinil

Pre-workout:
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex
10mg Cialis

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....

Intra-workout
Meal 8

Post-workout
Meal 9
5,000mg Creatine Monohydrate
1 serving 2:1:1 BCAA 2200 Complex

Meal 1
Calories: 190
1 choc brownie protein bar

Meal 2
Calories: 190
1 choc brownie protein bar

Meal 3
Calories: 200
1 choc chip cookie dough protein bar

Meal 4
Calories: 200
1 choc chip cookie dough protein bar

Meal 5
Calories: 389
1 roast beef wrap
Ingredients:
1 tumaro premium white wrap
3 slice Kirkland roast beef
1/2 tbsp avocado oil mayo
3 tsp yellow mustard
2oz red onion
0.2 cup low-fat mozzarella
1 cup shredded Romain lettuce

Meal 6
Calories: 389
1 roast beef wrap
Ingredients:
1 tumaro premium white wrap
3 slice Kirkland roast beef
1/2 tbsp avocado oil mayo
3 tsp yellow mustard
2oz red onion
0.2 cup low-fat mozzarella
1 cup shredded Romain lettuce

Meal 7
Calories: 238
30g Nuts and berries with pumpkin seeds
2.5 cup popped popcorn

Meal 8
Calories: 385
1 serving grape berry crush Intra blast
2 scoop whey concentrate, unflavored
1 hydration packet
1 serving organic almond milk
1 serving organic coconut milk

Meal 9
Calories: 523
8oz Trader Joes fat free ground turkey
56g Fat Free Mozzarella Cheese
6oz Sliced mushrooms
1 Cup Sliced onions
84g Sliced green and yellow bell peppers
36g Sliced celery
2oz Sliced jalapeños
1/2 Cup spaghetti Sauce, Scimecas brand.

Glad the weeks over and i gave it 100% no matter what.

New meal plan written and I’m looking forward to see how it does me next week... Saturdays my cheat day, i will eat a nice big breakfast and I’m thinking to treat myself to a bomb ass cheese burger from my favorite spot for a late lunch... a light snack and casein protein shake before bed and ill be pretty close to caloric goals but most definitely off on my macros lol... i will avoid cheating on superbowl Sunday. Im planning to go all veggies and ground turkey with ground chicken seasoned and hand rolled into make shift dogs. Throw some mustard, grilled onions, grilled mushrooms, grilled pepper’s and jalapeños on top and put em down ;0) Pushing my shakes the rest of the day and night to help keep things minimal but within caloric needs.

Every muscle is sore on my body except abs so i decided to just do elliptical for an hour and abs for half hour. A good finish to the week. 2 days of rest and back to the grind.

Hope y’all have s kick ass weekend!



Daily Gratitude:
Grateful to have been gifted another day on this earth. That i made the best of it regardless of any situation that arose and handled myself inline with maintaining the goal of keeping focused on keeping it as such.


9:00pm will be
50mg metoprolol
1 - 5-HTP Plus
500mg L-Tyrosine
50mg Trazodone
1mg Ropinirole


Total water consumed until now:
2.0 gallons + Hydration packet + 6g sea salt added to shakes n food


Total Calories and Macros today
Calories: 2,658
Protein: 294
Carbs: 148
Fiber: 83
Sugar: 47
Fat: 93


Workout:
Abs and Cardio 1.5 hours

Meal 9 sounds like a low carb pizza bowl!

Max

Originally Posted by maxmuscle1

Meal 9 sounds like a low carb pizza bowl!

Max

I never thought of it like that! Lol its so good though!

This week I’m going to try out a tortilla casserole without the tortillas.. basically the same above but with different seasonings, add in corn, cheese and taco sauce instead of spaghetti sauce ;0) normally you bake with corn tortillas on-top that get crispy and yummy.. but ill skip that. Next week I’m going lower carb (ill be switching every week back and forth)