Cowboy's Switch the Darkside

[Btcowboy]

ME Upper of sorts

SSB squats
140x8
230x2x5
289x2x3
Back down 230x8

4inch deficit Deadlift
135x8
225x2x5
275x2x3
Was going higher but got FD call

Came home no longer warm so....
Hammer Curls
10x15
30x15
40x12 drop 30x10

 

[Worf]

No Buffalo just a cheap piece of shit SSB

Titan has the Yukon on sale for $185. I’ve got one on loan from a friend and it’s pretty solid

 

[Btcowboy]

Titan has the Yukon on sale for $185. I’ve got one on loan from a friend and it’s pretty solid

It cheap in US not cheap nor available in Canada and shipping is crazy from US to here.... i get stuck with what I can find....

 

[Btcowboy]

ME Upper

Bench to 85% 1RM
135x8
155x5
185x3
205x1
225x1
235x1
245x1 5lbs over plan easy lets keep going
255 fail elbow popped half way up couldnt recover

Barbell row superset snatch grip shrugs
135x8, 12
185x8, 12
235x8, 10

Skullcrushers
50x10
60x10
70x10
80x8

Red band pushdown Superset facepull
4 rounds 15 & 15

Arms feel pretty good, other than the elbow that popped on bench which hurt on Skullcrushers but all in all happy with today

 

[Btcowboy]

My A7 Bar Grip shirt just showed up and hope it helps. Sticking with SSB for at least next week or so...

Also got my xmas present already. Had a design cutout of checker plate for my gym will post pic later love it.

 

[Btcowboy]

Here it is need to get a mount for it built to hang on the wall and add some contrast and depth

 

[Btcowboy]

Weight down 1.2lbs to 222

Banded Speed Squat SSB with red bands
45% of 1RM
135x2x2
155x2x2
175x2x2
195x2x2

2inch deficit banded speed deadlifts with black band 65% of 1RM
135x8
225x5
315x6x1

Box jump 20 inches
4x8

Pinwheel curls
20x15
30x15
50x8
60x8 drop 50x6 drop 30x8 drop 10x12

 

[Btcowboy]

DE Upper

Speed Bench red bands plus varied grips @45% of 1RM
95x5
105x3
115x3
125x3
135x10x3

Strict OHP
45x8
65x8
85x8
105x8
115x5

Seated Side Laterals
10x15
20x10
20x8 drop 10x8 drop 5x8

Seated rear delt raises
10x15
20x15
20x15 drop 10x10 drop 5x10

Face pulls
3x12

Wanted to get some extra shoulder work in this week

 

[Btcowboy]

Traps and shoulders coming along

 

[Btcowboy]

ME lower

SSB Box squat to 11 inches
135x5
185x3
225x3
275x1
315x2x1
Backdown 225x3

Hip thrusts
95x8
135x8
185x8
205x8

Lying bench leg lift
3x15

Calf raises
50x15
70x15
90x2x15

 

[Worf]

Barbell hip thrust? You doing gym thot exercises?

 

[Btcowboy]

Barbell hip thrust? You doing gym thot exercises?

Yes and Huh? Lol

 

[Worf]

 

[Btcowboy]

Using my BB and bench, you had it programmed for me to and thought a good one for today

 

[Worf]

Using my BB and bench, you had it programmed for me to and thought a good one for today

I’m just giving you a hard time. I used to do them but I always have trouble with the bench sliding aro unless I put it up to a rack

 

[Btcowboy]

I’m just giving you a hard time. I used to do them but I always have trouble with the bench sliding aro unless I put it up to a rack

I figured lol.... mine slid lol

 

[Btcowboy]

ME Upper

CG Bench
135x5
155x3
175x3
195x1
225x1
235x1
240x1

JM Press first time doing these hurts elbow
95x8
115x8
135x8

Pull Ups BW 221lbs
BW+25lbsx8
BW+10lbsx2x8

Superset OH Band extension red with band pushdown black
3x15

Unilateral hammer curls
10x20
20x15
30x10

 

[Btcowboy]

Should add to my log I started 20 to 30 mins fasted cardio every morning this week, stationary bike.

 

[Btcowboy]

DE Lower

Lower Bar Speed squats @50% 1RM
135x5
155x3
185x3
205x8x2
A7 grip shirt kicks ass love it, thanks @Worf for recommending it. Tendons felt fine no issues shoulders and wrists a bit tight but no pain. Will post a pic or 2 for bar placement comments.

Sumo Speed Deadlift @70% 1RM
135x5
185x3
225x1
275x2x1
315x2x1
335x2x1
Back down 275x2x2 then 225x5
First time in over a year on Sumo hips tight but a nice change

Step Ups 20 inch
20x8 each leg
40x3x8 each leg

Hammer curls
20x15
30x15
40x12
50x8 drop 30x8

Crunches
2x15 cramps still

 

[Btcowboy]

Bar placement