Wango back at the grind

[wango]

New phase of maintenance (likely 6-8 months). Less cardio, lower reps/increased resistance for arms/delts, more stretching, keep attacking and with emphasis on obliques/lower abs. Possibly add legs. Diet stays clean but not “maniacal”. Maybe take a crack at meditation.

3 giant sets: Lat Pulldowns, rows, shrugs (15x)

Curls (12,10,8,8)
Reverse curls (12,10,8,8)
High curls (12, 10, 8,7)

3 sets of alternating elbows to knees
Stretch

FYI, I honestly could care less about Travis Kelsey & Taylor Swift !

[wango]

3 SS of decline flies w/ incline flies (15x)
3 sets wood choppers

4 SS of upright rows w/ pressdowns (12,10,8,8)
4 SS of bent over lat. raises (12) w/overhead extensions (12,10,8,8)

3 sets of lower body rotations

4 sets kickbacks (12,10,8,8)

Already a better pump from the up in resistance & decrease in reps.

Pursuing HGH, awkward start. Let’s see what tomorrow brings, lol.

[wango]

Yesterday:

3.5 miles in a little over an hour

Today

3 giant sets of lat Pulldowns, rear flies & shrugs (12-15x)

4 sets curls (12, 10, 8, 8)
3 sets of hammer curls, each with additional drop set (15, then 12)
4 sets of single arm curls (10, 8, 8, 6)

4 sets of alternating elbows to knees crunches

Stretch

[wango]

A little under motivated today, but I knew Stocky and/or Cy wouldn’t let up so darn it, let’s do it. Granted it was a lighter one.

3 SS decline chest press (20x) w/ incline flies (12x)

4 sets of single arm incline press (12,10,9,8)
3 sets lateral raises (12,10,8)
3 sets bent over lat raises (12,12,10)
3 sets wood choppers (15)
Lunge walks, 2 sets of 20’ : going to return to these now that I’m easing off cardio (my legs can only handle so much). Damn, what a deficiency in strength & balance, I feel older than my age !

Will the Buffalo vs. Miami game be canceled?!?

[stocky121]

A little under motivated today, but I knew Stocky and/or Cy wouldn’t let up so darn it, let’s do it. Granted it was a lighter one.

3 SS decline chest press (20x) w/ incline flies (12x)

4 sets of single arm incline press (12,10,9,8)
3 sets lateral raises (12,10,8)
3 sets bent over lat raises (12,12,10)
3 sets wood choppers (15)
Lunge walks, 2 sets of 20’ : going to return to these now that I’m easing off cardio (my legs can only handle so much). Damn, what a deficiency in strength & balance, I feel older than my age !

Will the Buffalo vs. Miami game be canceled?!?

Lighter is better than doing nothing mate. Kudos

[Cylon357]

A little under motivated today, but I knew Stocky and/or Cy wouldn’t let up so darn it, let’s do it. Granted it was a lighter one.



Will the Buffalo vs. Miami game be canceled?!?

Actually, I DID have to let up this week. Friggin' jury duty and now a sinus infection that I just want to go away.

More importantly tho....

What's this about Bills / Dolphins??

[wango]

Actually, I DID have to let up this week. Friggin' jury duty and now a sinus infection that I just want to go away.

More importantly tho....

What's this about Bills / Dolphins??

I dumbly thought that being in NY they were being flooded out too, very relieved they weren’t.

Sounds like a tough week, yikes, jury duty.

[wango]

4 SS biceps curls w/pressdowns (12,10,10,8)
4 SS reverse Curls w/overhead ext. (12,12,10,10)
4 SS high curls w/kickbacks (12,10 8,8)

2 SS of 50 crunches w/30’ walking lunges.

Another 6 days this week in the books.

TRT dropped to 120mg./wk. The mirror & scale are staying friendly.

Blessed & grateful

Bring on NFL Sunday!

[wango]

3 SS of front decline flies (25) w/ incline flies (15)

4 sets abs of alternating elbow to knees

4 SS upright rows (15, 12,12,10) w/ pressdowns (12, 10, 10, 8)

3 sets of lying pelvis rotations

4 SS Bent over lat raises (12, 10,10, 10) w/overhead ext. (10, 10, 10, 8)

3 sets of lunge walks x 30’ w/double lunge each step

4 SS front raises (12) w/ kickbacks (10)

*no more incline press due to shoulder soreness.

Stretch

[wango]

AM
4.8 miles / 80 minutes walk

PM
3 SS lat Pulldowns w/rear flies (15)
4 SS of shrugs (15) w/alternating elbow to knee crunches (30)
4 sets high curls (12,10,10,8)
4 sets alternating curls (10,8,8,7)
Hammer curls - 3 consecutive drop sets (15,12,10)

Find of the week: peeled, hard boiled eggs at Trader Joe’s - sealed bag of 6 for $1.50. Why it matters to me is I can’t get a shell off without destroying 1/2 of the white & it takes 2-3 minutes to do just that. Simple pleasures

Bring on the wine, perfect post workout supplement!

[wango]

Heats back in the mid to high 90’s again so did my workout earlier today.

3 SS of decline bench press (20) w/ single arm incline flies (15)

4 SS of upright rows (15, 12, 12, 11) w/ overhead extensions (12)

4 SS of bent over lat. raises (12) w/ press downs (12, 12, 10, 8)

3 SS of front raises (10) w/kickbacks (10,10,8)

HGH ordered.

[wango]

3 SS of lat Pulldowns w/ rows (15x)
3 SS of shrugs (15,12,12) w/ high curls (12,12,10)

2 sets of lying pelvis rotations

3 SS curls w/reverse curls (12,10,9)

2 sets of 35 alternating elbows to knees crunches.

3 consecutive drop sets of hammer curls (15,12,10)

Already in the 90’s - ice cold outdoor hose shower.

Something about over 4 miles seems to fry my legs for too long, plus aggravated a knee. Maybe some bike tomorrow?

Holding at 188 with return to a more normal diet (still clean & keto though), shorter workouts & far less cardio. Came in with a little pump today & the wife gave me a nice compliment about my 8 week progress.

[wango]

3 giant sets : lat Pulldowns w/rear flyers & shrugs (15 each)

4 sets high curls (12,10,10,9)
4 sets alternating curls (10,10
9,8)
4 consecutive drop sets of hammer curls (15,12,10,9)

3 sets of 35 alternating elbow to knee crunches
3 sets of 30 wood choppers

20 minutes bike

[wango]

The fish soup was light & clean last night, but the 2 rolls weren’t (but OMG they tasted great). Feeling guilty.

AM
2.5 miles at about 50 minutes.

PM
4 SS dip motion w/upright rows (15, 12, 10,10)
3 SS decline flies (25) w/incline flies (15)
3 SS of lateral raises (12) w/ overhead extensions (12)
3 SS of front raises (10) w/ kickbacks (12)

Dug the dip like movement.

Penance continues, fast continued till dinner.

[wango]

Yesterday was:

20 minutes bike
4 sets of 50 Ab roller crunches

Today:

3 SS lat Pulldowns w/rows (15,12,12)
3 SS shrugs with high curls (12,10,10)
3 SS of bent over lateral raises w/alternating curls (12,10,10)

Working out outside in this weather is incredible - outdoor setup has been a dream! And I see zero difference in response from the bands as compared to the iron.

[wango]

4 SS of decline flies (25) w/ dips (12)
4 SS of upright rows (12) w/ overhead ext. (12)
4 SS of front raises (12) w/k kickbacks (12)

Still deliberately keeping workout volume & cardio less to see how the scale maintains itself. However, still getting in at least 4-5 workouts per week.

[wango]

Wrapped up the week with a 3.5 miler taking about 65 minutes. For that distance my body can only handle a pace of 3.2 miles in an hour’s time, before my back & legs tell me to slow down. Being that I’m now carrying about 40 less pounds of fat, I’d have thought it would create more of a difference with the walks, but I’m guessing another year in age is a bigger factor

[stocky121]

Wrapped up the week with a 3.5 miler taking about 65 minutes. For that distance my body can only handle a pace of 3.2 miles in an hour’s time, before my back & legs tell me to slow down. Being that I’m now carrying about 40 less pounds of fat, I’d have thought it would create more of a difference with the walks, but I’m guessing another year in age is a bigger factor

How old are you now wango?

[wango]

How old are you now wango?

I’m 65.

[stocky121]

I’m 65.

You’re doing great mate. I hope I’m still able to train at that age never mind still be alive
Big props.

[wango]

You’re doing great mate. I hope I’m still able to train at that age never mind still be alive
Big props.

Thank you. At this age, the TRT is essential. That said your training will take a toll on your body. Take care of your shoulders!

And TY for your log, between Cy and yourself it gives me added motivation to train so often.

[wango]

AM
25 minutes bike
4 SS front flies (25) w/ upward flies (15)
4 SS shoulder press (20) w/upright rows (15)

PM
20 minutes bike
4 SS dips w/ overhead ext. (15, 12,12,12)
4 SS pressdowns (12) w/ alternating elbow to knees crunches (35)

Thought a lighter resistance would allow shoulder press, but nope; mild pain, so it’s over for that exercise. Loving the dip like movement w/ the bands.

[wango]

AM
20 minutes bike
2 SS of decline press w/ ab roller crunches (50 reps each set)

PM
4 SS of lat Pulldowns w/ high curls (15,12,10,10 for both)
4 SS of rows with alternating curls (12,10,8,8 for both)
4 SS of bent over lateral raises w/ reverse curls (10 reps for all).

[wango]

AM
25 minutes bike
2 sets x 50 ab roller crunches

PM
20 minutes bike
1 SS decline press w/rows 50 reps each (burn)!
2 SS curls w/ press downs 50 reps each (burn again)!
30 woodchoppers
30 lying pelvic twists

Starting to monitor gummy affect on pm blood pressure. Started today and a nice beginning success wise.

[wango]

AM
30 minutes bike.
4 SS lat Pulldowns w/rear flies (15 for all sets)
4 SS shrugs (12) w/ alternating elbows to knees crunches (40 each set)

PM
25 minutes bike
4 sets alternating high curls (15,12,10,8)
4 sets alternating low curls (15,12,10,8)
4 sets reverse curls (12,12,11,10)

Ate too much yesterday including too much sodium & the scale reminded me of it this morning.

4 egg whites for lunch, only meal for today.

[wango]

Sunrise AM
30 minutes bike
3 sets of 50 of oblique/side crunches

PM
4 SS of front decline flies (20) w/ upward flies (15)
4 SS of upright rows w/ pressdowns (12 all)
4 SS of front raises w/ dips (12 all)
4 SS of bent over lateral raises (10) w/ overhead extensions (12)
2 sets 25x of hammer curls for the f of it
3 sets of 20x lying pelvic twists
3 sets 50 leg flutters for lower abs

Incredibly amazed what one day of increased sodium/salt intake can do to a scale. 4 extra pounds one day, 4 pounds gone the next.

[wango]

Love my NFL Redzone & get it on my I-Pad, so decided to workout while enjoying the games.

Bike x 10 minutes
Giant set: decline press, rows,bicep curls,pressdowns, lateral raises, wood choppers (all 25 reps - really nice burn).

No rest, repeat 3 (EDIT: 2 more times for a total of 3). That’s 60 minutes I typically spend on my ass, so pretty happy. Think this is a keeper for the rest of the season. Usually Sunday’s are a day off, not now.

Oh yeah, HGH arrived yesterday. I’m still giving my body a chance to normalize after the weight loss push & I want to see how it adapts, weight wise. So, going to hold off the HGH for another month. TRT still at 120 mg/week.

[Cylon357]

Love my NFL Redzone & get it on my I-Pad, so decided to workout while enjoying the games.

Bike x 10 minutes
Giant set: decline press, rows,bicep curls,pressdowns, lateral raises, wood choppers (all 25 reps - really nice burn).

No rest, repeat 3 (EDIT: 2 more times for a total of 3). That’s 60 minutes I typically spend on my ass, so pretty happy. Think this is a keeper for the rest of the season. Usually Sunday’s are a day off, not now.

Oh yeah, HGH arrived yesterday. I’m still giving my body a chance to normalize after the weight loss push & I want to see how it adapts, weight wise. So, going to hold off the HGH for another month. TRT still at 120 mg/week.

Keep killing it dude! Chargers choked against the Cowboys a week ago, and against the Chiefs today, both games got national coverage so yay.

Are you using Euro's hgh? Seems like you did before, but man, I can't remember...

[wango]

Keep killing it dude! Chargers choked against the Cowboys a week ago, and against the Chiefs today, both games got national coverage so yay.

Are you using Euro's hgh? Seems like you did before, but man, I can't remember...

The Chargers were hanging in there, but Mahomes & Kelsey had to show off in order to get more annoying air time for their ladies

Thanks, trying to use my extra time wisely. You’re not doing to badly yourself. Impressive poundage for deadlifts!

Yup, Euro. Man I can’t believe 4 years have gone by since I’ve used it last. I loved it then, keeping my fingers crossed that I get the same results again.

[wango]

AM
Bike x 30 minutes
2 sets side oblique crunches (30 each)
2 sets of lower ab leg flutter (50 each)
1 set of standard crunches (70)

PM
3 SS lat Pulldowns w/rear flies (15,12,12)
3 SS of chainsaw rows w/high curls (15,12,10)
3 SS of shrugs w/curls (12,10,9)
3 SS of goblet squats (12) w/hammer curls (15)

Resistance bands worked great with the goblet squats - now with less cardio, I can go back to addressing legs a bit more without over-taxing my hips & knees.

I’m so hungry to get working on the 170’s, but got to be patient for a while. I’m also thinking my lack of skin sag has been due to doing this so gradually. Grateful for the opportunity and good fortune!

[wango]

AM
30 minutes bike
200 side/oblique crunches
100 standard crunches

PM
3 SS decline flies w/incline flies (15 all)
3 SS of upright rows w/pressdowns (12all)
3 SS of lateral raises (15) w/dips (12)
3 SS of front raises w/overhead extensions (12)

2 sets of 50 lying pelvic twists
2 sets of 50 lower ab leg flutters

[wango]

Rest day yesterday.

AM
30 minutes bike
Another 400 reps of abs

PM
3 SS lat Pulldowns w/ rows (15,12,12 both)
3 SS shrugs (15) w/high curls (12,10,9)
3 SS bent over lateral raises (10) w/alternating curls (8)
3 SS reverse curls (10) w/ woodchoppers (30

[wango]

Got my physician ordered blood work back:

Total cholesterol dropped nicely but still a tad high
HDLs increased nicely but still a tad low
LDLs decreased nicely and within limits

Liver numbers plummeted and now normal

Blood sugar and prostate normal

HCT at 48

Only abnormal is my WBC is borderline low.

Been tracking my BP and consistently it’s now in the 120-130/high 70’s, low 80’s. Improved since retirement, weight loss & cardio. 1/2 gummy (5mg) will drop it to 110-115/60’s. That happens in 45 minutes & the effects last over 2 hours.

Bottom line is clearly some good things happening for this old timer & a call out to milk thistle as contributing to those liver numbers.

Feeling blessed.

[Cylon357]

Got my physician ordered blood work back:

Total cholesterol dropped nicely but still a tad high
HDLs increased nicely but still a tad low
LDLs decreased nicely and within limits

Liver numbers plummeted and now normal

Blood sugar and prostate normal

HCT at 48

Only abnormal is my WBC is borderline low.

Been tracking my BP and consistently it’s now in the 120-130/high 70’s, low 80’s. Improved since retirement, weight loss & cardio. 1/2 gummy (5mg) will drop it to 110-115/60’s. That happens in 45 minutes & the effects last over 2 hours.

Bottom line is clearly some good things happening for this old timer & a call out to milk thistle as contributing to those liver numbers.

Feeling blessed.

What is your PSA?

[wango]

What is your PSA?

It is 1.8

[Cylon357]

It is 1.8

Dang, what must that be like?? Mine lives in the 3s, though I think subbing some NPP for test on my trt is bringing it down. I'll know more in a few weeks.

[wango]

AM
Bike x 20 minutes
100 crunches

PM
3 SS decline flies w/ incline flies (15 all)
4 SS of lateral raises (15) w/ pressdowns (12)
4 SS of upright rows w/ dips (12 all)
4 SS of front raises w/ overhead extensions (12 all)
3 sets of 13 goblet squats w/ 10#

Rest tomorrow, cutting to 5 days of workouts and less cardio. Let’s see if my weight holds.

[wango]

What another week/Monday?!?

Painless AM workout while watching NFL game analysis on “Get Up” on ESPN.

35 minutes bike.
350 side oblique crunches
125 lower ab leg flutters

Lunch, nap, then a push day later.

Edit PM
3 SS decline flies w/incline flies (15x)
3 SS of upright rows w/dips (15,12,12)
3 SS of front raises w/overhead ext. (12x)
3 SS of bent over lat. raises w/pressdowns (12x)

[wango]

“Get Up Workout” AM
25 minutes bike
5 minutes exercise ropes
320 alternating elbows to knees crunches

Should have another pull workout later.

Will there be any blockbuster NFL trades today? Seems that a few names keep coming up. If done, it could make a couple of teams much more interesting & Uber competitive for a championship.

Added: PM

3 SS lat Pulldowns w/chainsaw rows (15 all)
3 SS curls w/rear flies (12,10,10 each)
3 sets high curls (10,8,8)
3 sets goblet squats (increase to 20#) 10 reps
3 SS of reverse Curls (10) w/hammer curls (12)

Wow Commanders traded 2 defensive studs. SF got stronger but they need Deebo back to right the ship.

[wango]

“Get Up workout” AM

Bike x 25 minutes
300 oblique/side crunches
120 lower ab leg flutters

Man, the energy/endorphin boost has been noticeable after these brief, early morning workouts.

Today was supposed to be a totally off day, but after a nap, felt great, so:

PM

Bike x 20 minutes
5 minutes exercise ropes
10 minutes ab & oblique work

Time to shut down for the day.