Cowboys PL Journey

[Btcowboy]

Deload Arms

Biceps

EX bar curls wide grip
20x20
40x15
60x15
70x12
Narrow grip
40x15
50x12
60x10

Incline DB curls
10x20
15x20
20x15
25x15

Concentration curls
15x3x20

Cable curls
10x3x20

Triceps

EZ bar Skullcrushers
40x20
60x20
70x15
80x12
90x10

Seated Overhead tricep extension with chain
20x15 each arm
40x8 each arm
20x2x15 each arm

Black band tricep pushdown
4xamrap
30/30/28/25

Plan on shoulders tonight before sauna

 

[Btcowboy]

Odd it posted 2x....

Ok a quick and dirty shoulder pump night

DB standing OHP
Start at 20x15 up to 45x12 intervals of 5lbs

Side laterals up to 20x 15

Bent over rear delt swings up to 20x15

Facepulls start heavy drop down 6 sets x16 100 to start 40 to finish

 

[Btcowboy]

So maybe I have been cutting too long and my metabolism is in need of a reset? 3 weeks at 1900 cals, no loss week 1, 3lbs loss week 2 and no loss this week.
Thinking adding a meal back in maybe a little more for the rest of my blast (4weeks) then get back to cutting

 

[genetic freak]

Good idea. Deloads should be taken more often than people think when they are working high intensity. When I heard Dante mention deloads every 6 weeks I was like WTF. I was young, so I thought there was no way I needed to back off after only 6 weeks. Now I know better. The body will tell you.

 

[Btcowboy]

Good idea. Deloads should be taken more often than people think when they are working high intensity. When I heard Dante mention deloads every 6 weeks I was like WTF. I was young, so I thought there was no way I needed to back off after only 6 weeks. Now I know better. The body will tell you.

Yup the pec pull and just being run down a sign.

 

[genetic freak]

So maybe I have been cutting too long and my metabolism is in need of a reset? 3 weeks at 1900 cals, no loss week 1, 3lbs loss week 2 and no loss this week.
Thinking adding a meal back in maybe a little more for the rest of my blast (4weeks) then get back to cutting

It could be that your calories are too low. I don't know, as I don't know what your diet was like when you started. I can only speak for me, but when I get too low my metabolism makes an adjustment by week two and I end up not dropping hardly any fat. I try to keep my deficits at 300-500 a day. For my LBM and level of activity fat loss is evident around 3500 calories. At 4000 calories I can maintain and build muscle without getting fat.

 

[Btcowboy]

It could be that your calories are too low. I don't know, as I don't know what your diet was like when you started. I can only speak for me, but when I get too low my metabolism makes an adjustment by week two and I end up not dropping hardly any fat. I try to keep my deficits at 300-500 a day. For my LBM and level of activity fat loss is evident around 3500 calories. At 4000 calories I can maintain and build muscle without getting fat.

I can drop on much more than this.... 6 months too long to cut... going to maintenance for 4 to 6 weeks.. about 2800-3000

 

[Btcowboy]

Ok so this weekend is a bit of a free for all, within some reason. I am going to start bringing back a meal which adds 350ish cals back a day. I will do this increase every week until I am back at 2800-3000. I will maintain I am thinking until mid July or August. I will then start cutting again to hit my goal by end of year.

That said after this weeks deload, I should be able to run Conjugate for 6 to 8 weeks before I start next cut. My blast ends when this bottle of Tren gone, so about 3 to 4 weeks.

 

[Btcowboy]

Deload SBD 50ish %

Squat
135x8
155x5
190x4x3

Bench
135x8
145x5
160x4x3

Deadlift
135x8
225x5
250x4x3

OHP
45x12
65x12
85x10
95x10 drop 65x10

Superset plate side laterals and plate rear delt raises
10x12/12
10x12/12
10x12/12

Black band facepulls
3x20 each arm

 

[genetic freak]

That is a good deload. You either cut back on weight, volume or intensity. I prefer cutting intensity (rest pause, drop sets, back off sets, etc...), but as long as you do one of the three, I feel you are doing it correctly. What I have never recommended is just straight taking time off from the gym unless it is only a couple days.

 

[Btcowboy]

That is a good deload. You either cut back on weight, volume or intensity. I prefer cutting intensity (rest pause, drop sets, back off sets, etc...), but as long as you do one of the three, I feel you are doing it correctly. What I have never recommended is just straight taking time off from the gym unless it is only a couple days.

Agreed, I took 1 day off Sunday took wife out to a matinee movie date. A couple days deload this week, and switching up to Conjugate this coming Sunday

 

[Btcowboy]

So I seem to have caught a cold or flu. Doing what I can but thankful its a deload week.

Conjugate starts Sunday

Added back 350ish calories per day, even had some treat snacks, and dropped 1 cardio seasion per day and I still managed to drop 1 lb this week, so 212 now.

Hopefully get over this cold so I can hit the ground running on Conjugate