Wango back at the grind

[wango]

Wednesday was a doozy. Alternated in 5 different ab exercises (3 sets each) with elliptical, rowing machine & stationary cycle (30 minutes total for those combined). Then finished with 25 minutes on the treadmill. Got to rave about PF; their variety of quality machines is the best I’ve ever seen. It makes abs & core a blast. And the fact that I can do pressing movements again, due to those machines, damn.

DMS from Monday’s & Tuesdays workouts was still pretty bad, so took a rest day yesterday.

Today I really felt recovered and did my favorite exercises for both a push and a pull. Also added a few different ab exercises. Almost don’t need assist for pull-ups (even wide grip) and really don’t need it for the parallel grip. Military press and incline press felt strong and added reps to the max weight. Continue to love heavy unilateral bicep curls.

Now at three meals per day. Stuck at 201-202, but I’m leaning out more (damn, vascularity is just not in the cards), and also adding some muscle. Plus strength just keeps going up. Actually lifted my shirt in front of the mirror in the gym and saw abs instead of fat. F’n teenorama at the gym today; thankfully most schools start next week.

Hopefully I’ll have gas in the tank tomorrow for a long morning walk with my baby. Maybe after a solid sweat, I can sneak in a 200 on the scale That would be a perfect end to week 16 though.

[wango]

The Heavens did me a solid. Did a six miler with my wife that had me asking when we arrived back home if it was a mirage - I was soaked and dragging. However, to cap off an end to 16 f’n weeks . . . . . . 199.3! Yup it’s water weight, but I haven’t been south of 200 in 5-6 years now.

Rest day tomorrow, then bring on week 17!

[Cylon357]

The Heavens did me a solid. Did a six miler with my wife that had me asking when we arrived back home if it was a mirage - I was soaked and dragging. However, to cap off an end to 16 f’n weeks . . . . . . 199.3! Yup it’s water weight, but I haven’t been south of 200 in 5-6 years now.

Rest day tomorrow, then bring on week 17!

Hellllllll yeah brother!

[wango]

Going to embrace the legs, so squatted again today. Smith machine, 90 degree bend, no resistance; 3x10. Hip ABD & ADD machines.

Heavy pull day with reps at 6-8 max.

Also hitting lower abs & hip flexors more aggressively. Ultimate goal is to have the abs & obliques flow right into the upper thigh definition. I also have a freaky admiration for the sartorius muscle.

[wango]

Push day. Failed at adding another plate on each arm for shoulder press, but still did multiple sets of 6 reps with previous PB. However did add another plate to close grip bench (machine) for 4 reps. Just a few carbs from last night, but a sweet pump for my pecs, Delts and triceps; that particular t-shirt never stretched like that ever and I’ve had it for 4-5 years now.

No cardio today, want to give my legs recovery because want to hit them again tomorrow.

Last episode of Better Call Saul on DVR. Have never seen 2 great and successful tv shows get blended together so seamlessly. Bummed at an end to that era.

Darn scale started the week back at 202, today it’s 201. Hell, I’m adding muscle and it ain’t increasing; I’ll take that.

[wango]

Lunch of halibut, spinach a little corn & tomatoes. Topped with a SPICY cilantro sauce.
Bless the Sunday Farmers Market.

[wango]

Hit legs again yesterday. Squats, hip ABD/ADD, then after 2 sets of knee extensions my quads said enough. Still was able to get in the treadmill afterward and also three abdominal movements. Also managed to not fall down the stairs from the gym, lol. BTW, I haven’t squatted 2x in one week since my 30’s.

Once again, my upper body just didn’t feel ready to go today, so I did a 5 miler with my wife. Surprised that my legs felt pretty good.

Was debating starting tren, but I honestly think I can get to 195 IF I can avoid wine and replace it with THC 4-5x/week. It sounds easy, but when you’re addicted, you’re addicted & it’s going on 25 years that it’s been my go-to every night to chill out/shut down. Pretty f’n amazing, 25 pounds of fat loss, still added muscle, at 64, all while drinking 2 bottles of wine a night at approximately 1500 calories total. Damn I’m a carbon copy of my mother’s father; even look like the dude. What I did in wine, he did in vodka. He managed to survive till his early 80’s; maybe I’ll be as fortunate.

[wango]

Got in a catch all-day today with my favorite upper body movements & some abs. Still not 100% recovered so kept my resistance a bit lighter & kept reps at 8-12.

Week 17 has been my least productive week of the bunch. I did get into squats, but only got 2 days of cardio in. Diet was good/clean except snacked on pretzels for the first time in 4 months while watching a movie.

Weight holding at 202. Thought I take a pic. This is this morning after coffee. At least the stomach is flatter (didn’t even try to suck in the gut on this pic) & the pec fat is diminishing. Pretty proud of the Delt considering there’s no rotator cuff & that arm is missing the long head of the biceps. I’ll take it at 64.

My estimates for several weeks now is that I need to get at least to 195 to see some abs. Next few weeks are going to be a bitch.

[Cylon357]

Got in a catch all-day today with my favorite upper body movements & some abs. Still not 100% recovered so kept my resistance a bit lighter & kept reps at 8-12.

Week 17 has been my least productive week of the bunch. I did get into squats, but only got 2 days of cardio in. Diet was good/clean except snacked on pretzels for the first time in 4 months while watching a movie.

Weight holding at 202. Thought I take a pic. This is this morning after coffee. At least the stomach is flatter (didn’t even try to suck in the gut on this pic) & the pec fat is diminishing. Pretty proud of the Delt considering there’s no rotator cuff & that arm is missing the long head of the biceps. I’ll take it at 64.

My estimates for several weeks now is that I need to get at least to 195 to see some abs. Next few weeks are going to be a bitch.

Progress,man! That's great!

I would be farther along but damn I like food and drink!

[wango]

Progress,man! That's great!

I would be farther along but damn I like food and drink!

Hey, we have to maintain some balance in life! Speaking of which, the wife & I are hooking up with friends for some killer Mexican chow tomorrow. Margaritaville baby, but I’ll go easy on the chips, lol.

Have a great weekend Cy!

[wango]

Wango’s body cells: Hey, we’ve been at this over 4 months now; we’ve dropped over 20 pounds of fat and added muscle, don’t you think that you’re doing o.k. ?

Wango: Hey man. I’m pretty fucking far from ok.

Wango’s body cells What now?

Wango: What now? Let me tell you what now. I’m about to do some serious shit to you homes, with a pair of pliers and a blowtorch. You hear me? I ain’t through with you by a damn sight.

[Cylon357]

Wango’s body cells: Hey, we’ve been at this over 4 months now; we’ve dropped over 20 pounds of fat and added muscle, don’t you think that you’re doing o.k. ?

Wango: Hey man. I’m pretty fucking far from ok.

Wango’s body cells What now?

Wango: What now? Let me tell you what now. I’m about to do some serious shit to you homes, with a pair of pliers and a blowtorch. You hear me? I ain’t through with you by a damn sight.

Excellent use of Pulp Fiction! That scene still gives me the creepy crawlies, especially.... well, everything about that lol!

[wango]

Excellent use of Pulp Fiction! That scene still gives me the creepy crawlies, especially.... well, everything about that lol!

Still remember clearly going to this movie with my wife at the theater in its first release. The only thing we knew about it was that the movie was supposed to be brilliant & with incredible writing. We sat behind a couple that brought their boy who had to be all of 10 years old. From the get go my wife and I were thinking wtf was that couple thinking. But, when we got to that scene we thought, holy shit, that is a lot of explaining they’re going to have to do. We hope the kid wasn’t too traumatized. Damn, this (along with other QT movies) is ageless and amazing, but that scene? That’s some freaky shit right there. F’n Ving Rhames, love the guy!

[wango]

2 days into week 19, no wine & clean eating.

Taking a day off for remembrance today. Good thing, did a bunch of HIT stuff yesterday (pull, push, abs & squats) to squeeze more into that 1.5 hour workout. Drops and double drops, slow eccentrics and hurting presently.

Hold the presses! Added a dime to each side for squats and did 4x10. This is week 3 of squats, I do believe that this exercise is growing on me.

[wango]

“Getting medieval” is very subjective. In my case I managed to survive 3 straight days without wine. Food is: 6 egg whites and 1 whole egg for breakfast, then lunch & dinner consists of 6-8 ounces of chicken or fish and raw or barely cooked veggies.

Monday: pull, abs, squats, elliptical & treadmill.
Tuesday: push, elliptical and treadmill
Today: squats, accessory leg stuff, abs, elliptical & treadmill. Legs were gassed at the end for sure.

Squats are feeling much more comfortable all-around; bumped them up to 4x11. Scale is moving south again. Fingers crossed for the end of week 18’s final reading.

Also noticed my heart rate is dropping on cardio noticeably. I do morning cardio without atenolol & it’s really improved; could it be that all of this work & weight loss is finding it’s way to greater cardiovascular efficiency? Will take the dreaded BP this week a couple of times this week to check.

[wango]

Pull day on Thursday. Toss in abs, stationary cycle and my good friend the elliptical machine.

Added another wine free day (TY liquid THC), 4 total this week! Yesterday was yard work for an evening with friends later.

Last two days, weighed in at 200, so a 2 pound fat loss this week.

Capped off week 18 with a 4.5 mile walk for a total of 5 days cardio, 2 squat days. My legs feel it for sure.

The mirror is looking better, but, I still see at least 10 pounds that need to go Take it one week at a time, slow & steady.

[wango]

I present to you the cheeseburger salad. One double cheeseburger, one single cheeseburger, both with a lettuce wrap, both with pickles, raw onions & tomatoes. Actually tasted pretty damn good!

[wango]

Squats again today, bumped it up to a whopping 40 pounds! Lots of ab/core work & hip ABD/ADD. Elliptical, stationary bike and treadmill. Was very unsteady walking down the stairs post workout, was clutching that rail in a death grip.

Car thermometer read 131 degrees after the gym; we’ve got some real nasty heat for a while.

[wango]

Week 19 in the books and I’m losing steam. Steady at 200-201, but thinking I’m going to just “coast” a bit with a steady routine & give the scale obsession a rest. BMI is getting close to being healthy (will give my primary MD a smile) & unbelievably my BP is less than 120/80 without
Atenolol. Will cut my dosage in half & monitor, but man oh man; my increasing BP been an issue/concern now for a few years. Even with the full dosage of Atenolol, I was still consistently hitting high 130’s-140s / 90’s. Wow, this will definitely put a smile on my primary’s face.

Yesterday was a push day with some abs. Worked in rounds of the elliptical and stationary bike, then finished off with the treadmill.

Today was a pull day. Again added some abs, but just wasn’t into any cardio. Hit a PB with curls on the preacher machine. Now on the second to last weight on the stack with clean reps of 3 sets of clean reps of 5-6. Chowing down on chicken skewers from the kabob place next to the gym. Usually Saturday is a hiking day, not happening in this heat however.

[wango]

Push day yesterday. Got in 4 x 10 squats and bumped weight up to 50 pounds; love that smith machine. A couple of ab movements & 2 rounds on the elliptical.

Pull day today and hit my abs again. Added elliptical & treadmill.

New batch of syringes and needles are absolute shit. Definitely more painful going in & the syringes are faulty. Yesterday I couldn’t push the gear out of one syringe and wasted .5 mg of testosterone. I hate dumping $ on crap.

[Cylon357]

Push day yesterday. Got in 4 x 10 squats and bumped weight up to 50 pounds; love that smith machine. A couple of ab movements & 2 rounds on the elliptical.

Pull day today and hit my abs again. Added elliptical & treadmill.

New batch of syringes and needles are absolute shit. Definitely more painful going in & the syringes are faulty. Yesterday I couldn’t push the gear out of one syringe and wasted .5 mg of testosterone. I hate dumping $ on crap.

Good on you for getting the squats in, sucks about the syringes! Man, good needles make a huge difference.

[wango]

I’ve been lucky I guess. This is the first batch of 5/8” needles & 1 mg. syringes that I didn’t like. Generally the needles go in without any sensation. Oh well, there’s worse things.

[wango]

Ordered new needles & syringes.

5 mile walk on Wednesday (DUMB idea). We left when it was a mild 84 degrees, but when we returned it was well into the 90’s. From my calves to my ass, I was fried & dragging.

Yesterday yard work was all I could manage & that was courtesy of Advil.

Today was recovered enough to do squats again & all of my favorite upper body movements. Didn’t feel like cardio or abs though; “thinking” I might wander over there tomorrow to do just that however.

Triple digit temperature fun continues.

[Cylon357]

Ordered new needles & syringes.

5 mile walk on Wednesday (DUMB idea). We left when it was a mild 84 degrees, but when we returned it was well into the 90’s. From my calves to my ass, I was fried & dragging.

Yesterday yard work was all I could manage & that was courtesy of Advil.

Today was recovered enough to do squats again & all of my favorite upper body movements. Didn’t feel like cardio or abs though; “thinking” I might wander over there tomorrow to do just that however.

Triple digit temperature fun continues.

Dang man, 5 miles is no joke! No doubt you were feeling it the day after!

[wango]

64 y.o. skinny dude on TRT trying to flex. Damn I miss that biceps . . .

[Cylon357]

64 y.o. skinny dude on TRT trying to flex. Damn I miss that biceps . . .

Looks like some serious weight loss, way to go man!

[wango]

Looks like some serious weight loss, way to go man!

Thanks, likely 25 pounds of fat. Time though for a gradual introduction of more calories & protein. Maybe a cutback on cardio volume.

Hey, good luck with your killer time crunch buddy!

[JaneDoe]

64 y.o. skinny dude on TRT trying to flex. Damn I miss that biceps . . .

You are a badass Wango guy, God bless your life. I want to reach your age in shape like this! You are in excellent physical shape, being fully muscular is not always necessary

[wango]

You are a badass Wango guy, God bless your life. I want to reach your age in shape like this! You are in excellent physical shape, being fully muscular is not always necessary

You are too kind brother, much appreciated! Added body weight at my age just doesn’t make sense. And man, drop a ton of extra $ in my lap and I’d have some of the plastic surgeons in our area tighten/lift my pecs and get rid of those life-long fat deposits. They perform miracles, but they ain’t cheap.

Week 21 was an easy/light one. One push, one pull, one day of squats. 2 days abs and 2 days of easy cardio. Anniversary dinners with friends and then just my wife. Yikes 40 years passes fast!

[wango]

Enjoying my Sunday’s glued to a chair and watching NFL RedZone from 10:00 a.m. on. Doesn’t build much muscle or burn any fat but it sure is fun.

Pull day yesterday with abs and light cardio.

Push day today. 4 sets of squats and light cardio. Digging those squats on the Smith machine, starting to look forward to them.

[wango]

Liking my new needles/syringes. Damn sucks that you can get an awkward batch.

Yesterday was alternating between core & cardio for 75 minutes. Hit abs & core from every direction and switched between stationary cycle, elliptical & treadmill.

Pull day today with 4 sets of squats. Could only muster 8 reps when I increased my weight to 70 pounds. Slow, clean form down to parallel. Only 15 minutes on elliptical.

Eating is super clean after a couple of restaurant dinners last week. Morning scale at 199. I fucking hate my chest. It refuses to let go of its extra fat. If I had $ to burn, it would be surgery in a heartbeat.

Shoulders are a joke. Realized I couldn’t toast our anniversary with friends with only one hand. Eating soup is looking awkward as well Yet my resistance climbs on almost all chest & deltoid movements.

[Cylon357]

Liking my new needles/syringes. Damn sucks that you can get an awkward batch.

Yesterday was alternating between core & cardio for 75 minutes. Hit abs & core from every direction and switched between stationary cycle, elliptical & treadmill.

Pull day today with 4 sets of squats. Could only muster 8 reps when I increased my weight to 70 pounds. Slow, clean form down to parallel. Only 15 minutes on elliptical.

Eating is super clean after a couple of restaurant dinners last week. Morning scale at 199. I fucking hate my chest. It refuses to let go of its extra fat. If I had $ to burn, it would be surgery in a heartbeat.

Shoulders are a joke. Realized I couldn’t toast our anniversary with friends with only one hand. Eating soup is looking awkward as well Yet my resistance climbs on almost all chest & deltoid movements.

Take the progress you can get, man, and enjoy it!

[wango]

Take the progress you can get, man, and enjoy it!

Definitely, for sure! Nothing is taken for granted & all blessings are counted & given thanks for! And go figure. . . squats of all things, lol.

[wango]

Last week was solid: 2x push, 2 pull, 2 squats, 4 days abs and 4 days cardio. Continued clean diet. Weight is dancing between 198 and 200 depending on salt/water intake, but continuing to tighten up. T-shirts still stretching out more and more in the right places & strength climbing slightly on all lifts.

Today begins week 24. Pull day, some abs, elliptical & treadmill and squats (up to 35 pound plates on each side).

Side note, I’m getting tired of the ad with the bald sour puss in the lab coat popping up relentlessly.

EIU alum, pulling for Jimmy G tonight against the Rams. He does make some cringe worthy throws though

[Cylon357]

Last week was solid: 2x push, 2 pull, 2 squats, 4 days abs and 4 days cardio. Continued clean diet. Weight is dancing between 198 and 200 depending on salt/water intake, but continuing to tighten up. T-shirts still stretching out more and more in the right places & strength climbing slightly on all lifts.

Today begins week 24. Pull day, some abs, elliptical & treadmill and squats (up to 35 pound plates on each side).

Side note, I’m getting tired of the ad with the bald sour puss in the lab coat popping up relentlessly.

EIU alum, pulling for Jimmy G tonight against the Rams. He does make some cringe worthy throws though

The Waginator returns! Carefully with the squats, man, these old knees might not enjoy the extra work! But good on you for getting it done and keeping your weight below 200!

[wango]

The Waginator returns! Carefully with the squats, man, these old knees might not enjoy the extra work! But good on you for getting it done and keeping your weight below 200!

Adding weight very gradually to the squats. Focus is on form & keeping the core/alignment spot on.

Truly blessed to be hitting it with gusto again.

[wango]

Sweet push day. The body said let’s go for heavier weights & I obliged. Hit PB on Hammer Military Press (added 10 pounds, now at 110, got 3 reps). Also on Hammer Chest Press (added 10 pounds, now at 70, 5 reps). Secondary to having to crank my shoulders/arms back for squats, my shoulders are a bit more loose, so the starting positions/first 10 degrees feels easier on each exercise. Kept triceps at 6-8 reps, I believe I added another plate to the seated dip machine. The body continues doing ok working out fasted.

Some 1/2 kneeling wood choppers, stationary bike and treadmill.

Watched “The Northerner” last night. Yikes, it was a mess. It was ok to just pass time & be able to FF occasionally, but if I paid at a movie theater I would have not been happy.

[wango]

The last 2 days have been low calorie days, yesterday in particular (likely only 500, but nothing after 2:00 pm).

So the scale had dropped this morning, then we took a 5 mile hike and it left me drained - scale said 195 .

We bought a large and deep tub when we built the place and although I’ve never used it, nor the tub in our previous home; I felt compelled to fill it with cold water & just cool down. Damn that was nice, I might have started a new habit. I know some of y’all have pools, this will have to suffice.

I think I can get myself below 190. I know I’m a grandpa, but there’s still some fat that I can see gone. Abs still not close to being clean, thinking I’m at least 13% bf.

I’m happy I did/am doing this without the help of var, HGH & clen (all now which would be a fast contributor), but I still have some tren, but would like to be closer to 10% before I pull that trigger.

[wango]

An all my favorite movements day. I felt pretty taxed so stuck around the 12-15 rep range with lighter weights. I did get 3 sets of squats in, but didn’t think a 4th would be smart as the legs are still fried from yesterday.

Snapped a pic. Size is clearly not the objective & considering the calorie (and protein) deficit I’ve been on for 24 weeks now, it’s amazing I have anything muscle wise. Look ma, I’m sprouting some veins, lol!

[Cylon357]

An all my favorite movements day. I felt pretty taxed so stuck around the 12-15 rep range with lighter weights. I did get 3 sets of squats in, but didn’t think a 4th would be smart as the legs are still fried from yesterday.

Snapped a pic. Size is clearly not the objective & considering the calorie (and protein) deficit I’ve been on for 24 weeks now, it’s amazing I have anything muscle wise. Look ma, I’m sprouting some veins, lol!

Good job, man! In the immortal words of Metallica:

Vass
Cue
Lair
It tee

On my arm!


Oh wait, maybe that was "Sanitarium"