Btcowboy
Member
Broke stationary bike and wondering if lack of tension on it part of cause. Have to pedal faster to get a good sweat going now, and even then not that good.
MESO-Rx
Anabolic Steroids
Cowboy's Switch the Darkside
- Thread starter Btcowboy
- Start date
Btcowboy
Member
Forward and Onward
Bought new stationary bike today didnt want to but there is a goal to be had.
DE Upper
Time, arms and mind not in it today but did do my primary movement
Red Band Speed Bench @50% varied grip
95x5
115x5
135x3
145x9x3
115x10
Short and sweet
Bought new stationary bike today didnt want to but there is a goal to be had.
DE Upper
Time, arms and mind not in it today but did do my primary movement
Red Band Speed Bench @50% varied grip
95x5
115x5
135x3
145x9x3
115x10
Short and sweet
Worf
Member
Cowboys not taking no for an answer today
Btcowboy
Member
So making sure cals at 2400 or under this week. 2 a day 30 min LISS every day. Started Limber 11 plus shoulder and spinal mobility drills on non lifting days.. See if this kick starts the old metabolism.
Also have some Evoke coming with my prep gear order see how that does on the finishing stretch of the cut.
Also have some Evoke coming with my prep gear order see how that does on the finishing stretch of the cut.
Btcowboy
Member
ME Lower
SSB Box squat to 11 inches
105x5
145x5
195x3
235x3
285x3
305x3
Back down
285x3
235x5
Sumo Deadlift
135x8
185x8
235x2x8 FD call mid last set.
Cooled down called a day
2md cardio later
SSB Box squat to 11 inches
105x5
145x5
195x3
235x3
285x3
305x3
Back down
285x3
235x5
Sumo Deadlift
135x8
185x8
235x2x8 FD call mid last set.
Cooled down called a day
2md cardio later
Btcowboy
Member
Btcowboy
Member
ME Upper
Still cutting so 2x a day cardio. Down 3.5lbs since Friday going to keep an eye on speed of weight loss
Pin press 2 inch off chest 3RM @80%
95x8
135x5
155x5
175x3
195x3
215x3
230x2x3
Backdown 205x5
Barbell row
135x8
225x8
275x8
305x8
Rolling EZ bar tricep extensions
40x12
60x12
80x10 kills elbows
Black band pushdown
25
20
20
20
Barbell curl
45x10
65x10
85x10
Still cutting so 2x a day cardio. Down 3.5lbs since Friday going to keep an eye on speed of weight loss
Pin press 2 inch off chest 3RM @80%
95x8
135x5
155x5
175x3
195x3
215x3
230x2x3
Backdown 205x5
Barbell row
135x8
225x8
275x8
305x8
Rolling EZ bar tricep extensions
40x12
60x12
80x10 kills elbows
Black band pushdown
25
20
20
20
Barbell curl
45x10
65x10
85x10
Btcowboy
Member
Was mobility day, you really dont know you have bad mobility until you start working on it lol
Btcowboy
Member
Up at 1am today for a training course at work.... I work for an overseas company so sometimes on their time not mine. So a little tired today
2x cardio
DE Lower
Low Bar Squat @55%
95x8
135x5
185x3
205x8x2 first 4 no box, last 4 to 11 in box
Vids dont look like hit depth even on 11 in box lol, got to be camera angle
Speed Deadlifts Red band @75%.. messed up math just under 70%
135z8
225x5
315x6x1
Nordic Hamstring curls slow eccentric
4x8
Red Band seated Hamstring Curls
3x10
Red Band abductor swing
3x10
Red Band abductor swing
3x10
Side Bends
45x4x12
2x cardio
DE Lower
Low Bar Squat @55%
95x8
135x5
185x3
205x8x2 first 4 no box, last 4 to 11 in box
Vids dont look like hit depth even on 11 in box lol, got to be camera angle
Speed Deadlifts Red band @75%.. messed up math just under 70%
135z8
225x5
315x6x1
Nordic Hamstring curls slow eccentric
4x8
Red Band seated Hamstring Curls
3x10
Red Band abductor swing
3x10
Red Band abductor swing
3x10
Side Bends
45x4x12
Worf
Member
Put the camera at about 42-48 off the floor, it’s a pain to setup but it works out to where most judges eyes are while sitting in a chair leaned slightly leaned forward
Btcowboy
Member
The box is 11 inches from the floor, I did touch and go... thoughts? Could be angle or my pants I dont know... Also bar position for low bar, look right or just a bit low?
Worf
Member
Depth looks good to me. Hard to tell on the shoulders, really depends on where your rear delts are and if it’s stable there
Btcowboy
Member
Thanks, finding the best bar position.. i have 85% low bar on Sunday that will let me know how stable it is lol
Man, I completely feel you on the frustration of being stagnant with the weight loss...I’ll go 7-10 days with no movement, then lose 2-3 lbs seemingly overnight. The pattern is weird as hell.
Btcowboy
Member
Yeah thats one of the reasons why I dont like daily weigh ins. Usually do weekly, same situation so it is apples to apples. Decided to do a mid week weigh in to see if my changes were working. 3.5lb drop 3 days on change, 4 days later another 1.7lb drop for 5.2lb loss this week.
Current weight 217.8 and 5 maybe 6 weeks left to cut. 12.8 minimum to go and it should be easy but only if the scale continues to move down.
Btcowboy
Member
Ok... as mentioned dropped 5.2lbs this week making current weight 217.8
2x cardio
DE Upper
Speed Bench Red bands @55%
95x8
135x5
155x9x3 varied grips
Incline bench messed around trying to fit bench with a higher angle and got pretty sketchy lol.
95x8
135x8
145x2x8
155x8
EZ bar overhead extensions seated
40x12
60x12
70x12
80x10
Black band pushdowns
20/15/15/15/15
Bicep blood flow giant set
10xhammer to Pinwheel curls repeat
1 round 10lbs 60 total reps
2x cardio
DE Upper
Speed Bench Red bands @55%
95x8
135x5
155x9x3 varied grips
Incline bench messed around trying to fit bench with a higher angle and got pretty sketchy lol.
95x8
135x8
145x2x8
155x8
EZ bar overhead extensions seated
40x12
60x12
70x12
80x10
Black band pushdowns
20/15/15/15/15
Bicep blood flow giant set
10xhammer to Pinwheel curls repeat
1 round 10lbs 60 total reps
Btcowboy
Member
Doing some reading in Halo. I like how it adds strength without the water. How some run it 2 to 3 weeks out from meet. However based on advice here I am planning PWO a couple times during prep to gauge my reaction to it and meet day as recommended 1hr before squat, and if possible 1hr before bench and then deadlift, if not then also 1hr before deadlift somewhere in mid bench. I dont know timing between lifts in meet.
Another thought I am having is if it is looking like I will be over 100kg about 2 weeks out, drop the drol and switch to Halo for 2 weeks up to and including meet day, hoping to dump water and keep up strength. Concerns with this 1st aggression and getting divorced, fired, etc. 2nd liver issues.... more than likely I wont do this and keep as planned as PW0 and meet. Just cant get meet and prep etc out of my head
Another thought I am having is if it is looking like I will be over 100kg about 2 weeks out, drop the drol and switch to Halo for 2 weeks up to and including meet day, hoping to dump water and keep up strength. Concerns with this 1st aggression and getting divorced, fired, etc. 2nd liver issues.... more than likely I wont do this and keep as planned as PW0 and meet. Just cant get meet and prep etc out of my head
Btcowboy
Member
30 mins fasted LiSS
1hr Mobility drills
1 hr, 8km hike with some elevation with a buddy
30 mins cardio
Busy day and heavy squats and DL tomorrow
1hr Mobility drills
1 hr, 8km hike with some elevation with a buddy
30 mins cardio
Busy day and heavy squats and DL tomorrow
Worf
Member
Probably can just drop the drol if Bw isn’t in line and maybe get a diuretic if you don’t have access to a sauna for a water cut. Or just compete where you fall
Btcowboy
Member
Yeah will see where I am at... I got a ways to go to worry about it... just planning ahead.. thanks
