Cowboys PL Journey

[genetic freak]

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

Hopefully you kick it quick. Now that you mention it, I have felt off for the last few days as well. I thought it might have been allergies, but could be a cold/flu/covid. Who the frick knows?

 

[Btcowboy]

Hopefully you kick it quick. Now that you mention it, I have felt off for the last few days as well. I thought it might have been allergies, but could be a cold/flu/covid. Who the frick knows?

I kinda did as well, until the chest congestion started

 

[Btcowboy]

Still sick, bad head cold, fuck it the weight aint lifting itself

Switched up to Conjugate for the next little while

ME Lower

SSB Low Box Squat
145x5
195x3
235x3
265x3
285x3
305x3
325x3
345x3 the most weight on back since hamstring tear, felt good

Straight Leg Deadlifts
135x8
185x8
225x8
255x8
285x8
305x8

Nordic Hamstring Curls
4x10

Incline Bench Situps
3x12

Bodyweight Pull Ups
20
12
8

 

[genetic freak]

Nice work brother and way to get at it even when not feeling the best.

 

[Btcowboy]

ME Upper

Close Grip Bench
135x8
165x5
185x3
205x3
225x3
240x3
250x3
255x3

JM Press
65x10
90x10
100x10
110x10

Bent over Barbell Rows
135x8
185x8
225x8
255x8

OHP
75x8
90x8
100x8
110x8

Black Band Facepulls
3x15 each arm

Black Band Tricep Pushdowns
30/30/20

DB Hammer Curls
25x12
30x12
35x12
40x12

 

[Btcowboy]

DE Lower

SSB Speed Squat to Low Box 50% weight plus 40lbs of chain
145x5
165x3
195x8x2

Speed Deadlift 50% weight plus 40lbs of chain
135x5
225x3
255x6x1

Stiff Leg Deadlift
135x8
225x8
275x8
305x8

Decline Sit Ups
12/12 cramps
My abs always seem to cramp up hard when doing situps

Bodyweight Pull Ups
22
10
10

 

[genetic freak]

Nice work. I know the feeling from the ab cramps. It happens to me as well. My abs are strong AF, so I just do them weighted to make up for the fact I know I am going to cramp up if I do more than 18-20 reps.

 

[Btcowboy]

Nice work. I know the feeling from the ab cramps. It happens to me as well. My abs are strong AF, so I just do them weighted to make up for the fact I know I am going to cramp up if I do more than 18-20 reps.

Haha I am not the only one.....thank christ lol

 

[genetic freak]

Haha I am not the only one.....thank christ lol

Oh yeah, it sucks. When I first joined the Corps we still did sit ups as part of our physical fitness test and it was a struggle. I would lift my butt off the ground as much as I could get away with, so that I could whip my torso up when I slammed my butt down. It helped a little. Not effective though when you are trying to build muscle.

 

[Btcowboy]

Oh yeah, it sucks. When I first joined the Corps we still did sit ups as part of our physical fitness test and it was a struggle. I would lift my butt off the ground as much as I could get away with, so that I could whip my torso up when I slammed my butt down. It helped a little. Not effective though when you are trying to build muscle.

Ouch, ya when they cramp each ab muscle is rigid and tight, nothing but time fixes it. I look like I am pregnant with a soccer ball lol

 

[Btcowboy]

DE Upper

Speed Bench 50% weight plus 40lbs chain
95x8
135x5
155x9x3

JM Press
45x10
70x10
95x10
115x10

Meadows Rows
45x8
70x8
95x8
115x8

Landmine shoulder press single arm
70x10
80x10
90x10
100x10

DB side laterals
10x15
15x15
20x12

Black band facepulls
3x15 each arm

DB Hammer Curls
20x20
30x15
40x12
50x8

Black band tricep pushdown
3x30

 

[Tomas Payne]

ME Upper

Close Grip Bench
135x8
165x5
185x3
205x3
225x3
240x3
250x3
255x3

JM Press
65x10
90x10
100x10
110x10

Bent over Barbell Rows
135x8
185x8
225x8
255x8

OHP
75x8
90x8
100x8
110x8

Black Band Facepulls
3x15 each arm

Black Band Tricep Pushdowns
30/30/20

DB Hammer Curls
25x12
30x12
35x12
40x12

you mix a little back after a constricting chest workout? interesting, i used to do this many moons ago. people thought I was weird for doing it.