Sometimes I wonder if it is the other way around...Originally Posted by stocky121
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Sometimes I wonder if it is the other way around...
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Bench day, OH YEAH!
I just got a set of the "Mad Spotter" dumbbell hook things. If you haven't seen them, one end hooks on to your dumbbell handle, the other on a barbell. This way, you can start with your dumbbells basically in proper position for your exercise, without having to sling them up and hope for the best.
Anyhow, I used those. They are kind of cool and work way better than I thought. The only issue is that the dumbbell can block my view of the end of the hook that goes over the barbell, so I had to search a bit a couple of times. No bigs, and they do actually work pretty well.
So, dumbbell bench.... Man, I don't know how long it has been since I did legit db benches. A year or more, I bet.
Translation: I was a bit weak on this one lol, likely because the stabilizer muscles were like "da fuq dis? You haven't really asked us to do too much lately" or some imaginary shit like that.
Anyway, I started almost offensively light, 20x15, 40x15, 60x10, 80x6, 80x3, 60x8. The eighty pounds was the most I could get on my good db handles and still have the lock nut on it, so it was all good. It actually felt pretty good to do db bench again.
Said, OK broski, lets use that barbell for something, and did 45 degree incline bench press. I've never been particularly good at this exercise, probably because I don't do it often, but still got a couple of good sets of 6 with 185, which I will TOTALLY take and call a win.
Dips, unweighted, 2x15 then 1x12.
Skull crushers, 3x15, super setted with dumbbell curls, 3x15.
Wrapped with dumbbell flyes, 3x10, really focusing on the squeeze at the top and a controlled stretch at the bottom.
1 mile walk to warm up, 1.5 for LISS and to cool down at the end. 12k+ steps on the day, so I'm gonna call it!
Tomorrow is an official off day, and being as this is halfway through week 3 of 4, I'm in need of it. I'm taking The Wife out for her birthday tomorrow, to a fairly nice restaurant called Seasons 52. Not sure if they are a national chain or what, but I believe I have sea scallops, rice, veg and likely a good Old Fashioned on the agenda tomorrow evening. Eh, call it a refeed!
Last edited by Cylon357; 12-27-2023 at 07:29 PM.
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Happy birthday to Mrs. Cy - enjoy!!!Bench day, OH YEAH!
I just got a set of the "Mad Spotter" dumbbell hook things. If you haven't seen them, one end hooks on to your dumbbell handle, the other on a barbell. This way, you can start with your dumbbells basically in proper position for your exercise, without having to sling them up and hope for the best.
Anyhow, I used those. They are kind of cool and work way better than I thought. The only issue is that the dumbbell can block my view of the end of the hook that goes over the barbell, so I had to search a bit a couple of times. No bigs, and they do actually work pretty well.
So, dumbbell bench.... Man, I don't know how long it has been since I did legit db benches. A year or more, I bet.
Translation: I was a bit weak on this one lol, likely because the stabilizer muscles were like "da fuq dis? You haven't really asked us to do too much lately" or some imaginary shit like that.
Anyway, I started almost offensively light, 20x15, 40x15, 60x10, 80x6, 80x3, 60x8. The eighty pounds was the most I could get on my good db handles and still have the lock nut on it, so it was all good. It actually felt pretty good to do db bench again.
Said, OK broski, lets use that barbell for something, and did 45 degree incline bench press. I've never been particularly good at this exercise, probably because I don't do it often, but still got a couple of good sets of 6 with 185, which I will TOTALLY take and call a win.
Dips, unweighted, 2x15 then 1x12.
Skull crushers, 3x15, super setted with dumbbell curls, 3x15.
Wrapped with dumbbell flyes, 3x10, really focusing on the squeeze at the top and a controlled stretch at the bottom.
1 mile walk to warm up, 1.5 for LISS and to cool down at the end. 12k+ steps on the day, so I'm gonna call it!
Tomorrow is an official off day, and being as this is halfway through week 3 of 4, I'm in need of it. I'm taking The Wife out for her birthday tomorrow, to a fairly nice restaurant called Seasons 52. Not sure if they are a national chain or what, but I believe I have sea scallops, rice, veg and likely a good Old Fashioned on the agenda tomorrow evening. Eh, call it a refeed!
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Had some tasty scallops and actually 2 mediocre Old Fashioneds. Eh, you only live twice (if you are a James Bond fan trying to justify dumb decisions) or once (if you are some Millenial snowflake trying to justify dumb decisions)... either way, take the drink every now and then!
What's that? Pics or it never happened? OK
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Can never go wrong with scallops!
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Back day today.
Started with damn near a carbon copy of my chin ups recently. 1x10, 2x6 with 25#, 2x8 no weight. Various grips.
Barbell deadlift, but this was SUPER light, just to test out the low back. 135, 2 sets, 8 reps. I will probably hold off another couple of weeks before putting deads back in. I'm off everything except 120mg Test C, 25 to 50 proviron, and 750iu HCG. I have blood work at the end of next week, after that I will start adding stuff back in, probably starting with some BPC-157 and TB-500. Oh and I will probably add a little bit of primo to my TRT, see how I like it compared to Mast.
Back to the workout!
Barbell row, 2x10
Dumbbell row, because I wanted to see if I could go heavier there without messing with the low back. I could as it turned out, but still kept it relatively light and focused on form and feel. 3x10 each side.
Front squats, super light, 3x8
Barbell calf raises, 3x30
Saving my Met Con for tomorrow, when I will probably do the hammer tire swing thing.
1 mile walk to warm up, 1.5 for LISS at the end.
Last edited by Cylon357; 12-29-2023 at 06:37 PM.
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Just a two mile walk today. I needed a little extra recovery before attacking the shoulder workout and hammer metcon, so it's all good.
Next week is 4 of 4, and I have blood work on that Friday. Once I get that drawn, I will probably add some primobolan and some peptides, depending on how I feel and respond.
I do have HGH on hand as well, that might get added back in, too. I took it out because I thought the dermatologist had discovered a melanoma, but turns out it wasn't full blown skin cancer, just a little suspect spot.
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Overhead press and Met Con today!
Barbell overhead press, 3 work sets, 8, 6, 8.
Shrugs, kept the weight down but a little higher than last week, reallly focusing on feeling it, not just moving it. 3x15, with the last few reps of the last 2 sets done in a slow manner.
Pushdowns, 3x15, super setted with barbell curls, 3x12, then 2 sets of overhead tricep extensions just to light up the tris.
Reverse cable laterals, 3x15, Cable flyes, 3x15 and dumbbell laterals, 3x12.
MetCon was the tire hammer thing, 8 rounds, 90 second rounds, 30 seconds rest.
1 mile walk to cool down, about 2 for liss at the end and I am over 10k steps for a "lazy" New Years Eve.
Happy New Year, my fellow filthy animals!
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Man, week 4 and I am starting to drag! Especially since I'm only on 125mg test and 750iu hcg per week. That will change Friday... I have blood work that I have to look clean for, then I will add just a smidge of primo to see how I like that. And maybe some peps, hgh, eh I don't really know what all, but it will be M O R E.
Squat day. Only 4 exercises, but I kept it intense.
Barbell Front Squats, 4 work sets 8, 6, 6, 8. I was doing 185 on my 6 sets, hard to keep myself from leaning too far forward. I already have the bar against my neck with the "I Dream of Jeannie" arm position, so I dunno what to do about that. I guess the fact that I'm right at 180 right now might have something to do with it, too?
Chin ups, 2x10 medium width 45 degree in grip, 2x8 wide parallel grip. No weight tonight, I want to consistently do 3x10 before adding it back. Dunno why there, either, just what I'm thinking atm.
Barbell calf raises, 3x25 off the block.
Leg curls, 3x10-15, increasing weight.
1 mile walk to warm up, 1 mile for cool down. I have that treadmill / climber thing planned for in the morning, though...
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I DID get the treadmill / climber combo done this morning. It looked kind of like this:
1 mile walk outside to warm up
HIIT? MISS? IDK but it went like this:
2 minutes on treadmill
30 seconds rest
2 minutes on climber
30 seconds rest
That's one round, I did 4 rounds so 16 total work minutes, with intervals. I did NOT get the peak heart rate warning today, so I guess that is good?
Then 1 mile walk outside to cool down.
Over 13k steps on the day, so I'm calling it a win!
Bench day tomorrow!
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Bench day, yeah!
Started today with barbell bench, work sets 8, 8, 6
Moved to dumbbell incline bench, 15, 12, 8, 8 with those spotter handles I mentioned before. They work better with incline because the dumbbell doesn't block the view of the hook and barbell when re-racking the weight.
Close grip bench, 2 sets, 12 and 8, ezcurl bar curls, 2x12. Then skull crushers, 2x15, with dumbbell curls, 2x12
Laterals with the dumbbells wrapped it, 2x12, REALLY focused on feeling those
A little over 10k steps today with the warm up and cool down walks.
Life is good!
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Total off day today. I will probably walk a little but yeah, needing the recovery.
I had my blood draw this AM, and then got home, ate, and almost immediately injected some test and primo. Let's see how that goes.
I'm really just looking for something "healthy" to use in place of an AI, so maybe I will try 100mg test and 50mg primo for a bit. I didn't like NPP as a substitute - even low dose messed with my head just a smidge. And while I love masteron, I don't think it is the one to use in this capacity.
Last edited by Cylon357; 01-05-2024 at 11:01 AM.
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Last workout of week 4!
Did back and shoulders in one, limited work on each, but man, I was frazzled.
Started with 4 sets of chinups, various grips, 10, 8, 6, 6
Did light dumbbell presses with the spotter hooks, something like 5 sets, 15 to 6 reps.
Barbell row, 3x12.
Something else, but I do not remember what now.
Tired, but feeling satisfied!
5k steps, I'm telling you I am tired lol!
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And just as a useless bit of information (like anything in this thread has actually ever been useful), here is the same content as tiktok, just on the tube
https://www.youtube.com/@cylon3572/shorts
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So yesterday was an official off day yay!
Today I got up and did the treadmill / climber thing.
Tonight, maybe nothing. We will see.
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Easy legs and back today for deload week.
Leg extensions and leg curls, 4x15 each
Lat pulldowns, 4x8
Hyper extensions 3x12
I've got almost 12k steps in on the day, all is good here!
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I'm back, you animals!
Squat day, 7 total sets, 4 work sets.
Pullups, 3x8
Calf raises, 3x25
Leg extensions and leg curls, 3x15 and 3x12
I did one set of Bulgarian split squats for each leg, mainly just seeing how they felt and maybe will use them in later work outs. At first, I was like "uh, which leg is this supposed to work?" but THEN, I started feeling it and was like ok, this could be a good addition.
1 mile legit slog in the rain, 11:40 pace.
All good here, y'all!
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Oh, and I am also "Fred Sanford'ing" a little bit today, so I call Monday's squat workout gtg!
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Bitch day, benches!!
Wait, that's not right... Whatever
Barbell bench to start, wasn't really feeling it. Felt kind of puny, but got 2x3 on what should have been 2x6
Dips are where things picked up, tho. 1x12 to start... Seriously, I was like WTF is this? That was easy. 2x8 with the 25 pound plate, then 1x10 with no weight but a varied grip.
Skull crushers, 3x15, super setted with dumbbell curls, 3x12
Lateral raises, 3x10.
The various walks I have done today, including pre and post work out, have me at 12k steps and 5+ miles. I will take it!
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Back day.
Started with deadlifts, kept it light,but did 5x5 with one minute between sets. Uptempo but lighter weight, to test the low back and get some sweat going.
Barbell rows, alternated with pull-ups, 3x10 and 3x8 respectively.
Setup the landmine thing around shoulder height and did calf raises off the block, 3x25
1 mile walk to warm up, 1.5 for cool down and life is good!
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Shoulder workout Saturday, before the games began
Barbell overhead press, 4 work sets.
Shrugs, 4x10-15
Cable flyes, 3x15, super setted with reverse cable laterals, 3x12.
Dumbbell curls, 3x12, super setted with pushdowns 3x15.
Dumbbell laterals, 3x10, wrapped the day.
Got some football on tap today!
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Squat day, shifted out one day because my low back was sore yesterday.
I've decided to start focusing on lighter training, higher reps and all that. The body is suggesting it, and has been for some years, so ok FINE, knees, elbows and low back, you f*cking win!
Anyhow..
Squat, 3 real work sets, 8, 10, 8, less than one minute between sets. I did then drop weight and do both a wide stance set and a narrow stance set, both 8 reps.
Pull-ups, 3x8, no weight today. After that 3x10, I guess?
Split squats, 2x10 for each leg. Gonna have to work on my balance.
Leg extensions and leg curls, 3x15 and 3x12.
1 mile walk to warm up, 1 to cool down and I'm at 12500 steps on the day.
I'll do either a jog or the treadmill / climber combo tomorrow morning
What's that Joe Walsh said? Oh yeah:
"Life's been good to me so far!"
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If you go to failure, maybe shorten the rest between sets, the intensity will still be adequate for muscle growth. You toss in supersets and drop sets, those muscles will be bitching plenty.
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Fasted cardio this morning.
3/4 mile walk, 1.5 mile jog 11:30 pace, 3/4 mile walk and I'm done for the day!
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Bench day
Still wasn't feeling it, probably missing the mast, but got er done anyhow
2x3 then 2x8 lower weight barbell bench
3x10 incline barbell bench.
3x12 curls supered with 3x15 pushdowns.
There was something else, though I did kind of wrap it up early.
12k steps total so far.
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Saturday had a weight workout at the YMCA, yay!
Started with pull ups, 3x8, I think.
Did pulldowns, 3x8 with this oddball sort of angled, almost a rock climbing shaped handle that really lit up the lats and biceps. Painfully so, almost!
Moved on to low cable rows, 3x8.
Did leg presses next, 4x20, really focused on feel and varied the foot placement throughout.
Barbell row, 1x8, 2x5, 1x8. By this point, I was starting to feel tired.
Calf raises off the leg press (because some c*nty little teen gym bros were doing super light weight bench in the smith machine), 3x40.
15 minutes in the sauna.
Some walking, some other stuff, all good yesterday!
I have an overhead press workout coming today!
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NFL Conference Championship predictions!
https://youtu.be/tTRYvT739h0?si=IXCvQt4Xn1P3pz8R
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Sunday overhead press day
Barbell over head press, 4 work sets, 8, 6, 6, 10
Trap bar shrugs, 4x 10to15
Ezcurl bar curls, 3x12, super setted with skull crushers, 3x 15
That MIGHT have been it, but there was some walking too
Exciting football day, disappointed in the Ravens but otherwise a good day!
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Oh and post workout meal was 3 scrambled eggs with some shredded cheddar, splash of milk, and just a nudge of hot sauce. Mix all that together, cook it up and nom nom nom!
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Squat day today (Tuesday)
So screwed up my meals today I had no oomph, and my low back is cussing me out... fuck, man, this getting old shit sucks
I did get 3x8 work sets of barbell squats in
4 total sets of chinups, 2 wide grip, 8 and 6, then 2 narrow 45 degree grip 6 and 8. The 8s were with no weight, the 6s with 25 pounds.
Barbell calf raises, 3x30
Leg extensions 3x15 super setted with leg curls, 3x12
No real warm up walk, BUT we have taken in a stray until the humane society can come get her. Young, maybe 1 or 2 year old husky, pretty dog. Wandered up last night while we unloading groceries like "hey, glad you're home!" The neighbors kept her in their backyard last night, we kept her on the lanai in a kennel today, walking her every couple of hours. Lets see how she does overnight.
Anyhow, I did get in several short walks with her and The Wife and I just finished up the last one around 11pm. Almost 13k steps on the day. Fingers crossed...
Last edited by Cylon357; 01-31-2024 at 10:52 AM.
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Bench workout, feeling much better today!
Barbell bench, 3 work sets, 8, 6, 6.
Incline barbell bench, 8, 2, 8, 10. That 2 was at 185, which I did for like 6 with masteron in play. Just wasn't happening today, but that's alright, I had a nice pump in the frontal delts when it was all said and done.
Dumbbell curls, 3x12 to 15, sandwiching a tricep superset of pushdowns 2x15 moving right into overhead cable extensions, 2x12
Cable flyes 2x15, cable reverse flyes, 2x15 and 3x8 to 10 Dumbbell laterals wrapped it up.
Sitting at 12.5k steps so far, maybe I make it to 13k, probably not though
One arm pump after it all. I'm no Cuz, but I will take it!
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And on a lighter note, I have a spotter now. She isn't very good at it, but is a sweetheart all the same.
We have a Jack and Jill setup at the house, 2 bedrooms that share a bathroom. Anyhow, the weight room is in the Jack (I guess) and the Jill is a guest bedroom. So my spotter walks into the weight room, scampers through the bathroom, then parks herself on the guest bed. She has been doing it consistently for about 3 weeks now... maybe she just enjoys the music choices I make.
Anyhow, this is her. She comes right on out when the workout is done.
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Great spotter!And on a lighter note, I have a spotter now. She isn't very good at it, but is a sweetheart all the same.
We have a Jack and Jill setup at the house, 2 bedrooms that share a bathroom. Anyhow, the weight room is in the Jack (I guess) and the Jill is a guest bedroom. So my spotter walks into the weight room, scampers through the bathroom, then parks herself on the guest bed. She has been doing it consistently for about 3 weeks now... maybe she just enjoys the music choices I make.
Anyhow, this is her. She comes right on out when the workout is done.
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She is a sweetheart but in reality, a horrible spotter. That's our "former feral" who is absolutely, unequivocally, much to The Wife's occasional irritation, Daddy's Little Girl �� She comes in there to be close to her human!
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My wife’s been volunteering at a cat shelter for many months & convinced me it was time. We adopted / rescued 2 girls (sisters) recently. They are both “Velcro Cats”, which neither of us have a problem with. They are however, indoor only.
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Saturday back workout, Jack!
Chinups, 8 sets total. 1 of those was with 45 pounds, narrow 45 degree grip, 5 reps on that. 2 sets, one wide one narrow, 8 reps each, no weight. Remainder of the sets were 6 reppers with 25 pounds, assorted grips.
Trap bar deadlifts, 5 total sets, 8, 8, 6, 6, 6. That's a different exercise, man. But fun anyhow.
Barbell rows, 4 sets all 10 reps. Assorted grips on this too.
3x30 calf raises
1.25 mile slog, 12:00 mile pace. Some walking, 10k steps total on the day.
Life is good!
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Sunday workout to wrap week 3 and head into deload.
Overhead press, like 10 sets, 6 to 12 reps.
Other than some walking, that was it.
Need this deload, and it starts now!
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Today I did a late lunch thing and did the treadmill / climber interval thing, 16 total work minutes (total of 8 2 minute rounds with 30 seconds between rounds).
3/4 mile walk before and 3/4 mile after. Probably going to hit the weights tomorrow, though it may end up being a kettle bell kind of day, we will see!
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Some quick observations...
I just did an injection with a 28g needle instead of my regular 27g. I might have just found a good spot, but it seemed easier and less annoying than usual with the 27s. I inject slowly anyhow, so I didn't notice it taking any longer.
I'm using some KPV peptide, along with some TB-500 and BPC-157. KPV is supposed to be essentially an anti-inflammatory peptide, really just trying it out. My hemis haven't been acting up quite as bad as they can, maybe that is related, or maybe the deload week is helping.
Ace Labs HCG seems legit so far. Plumps the boys up fast at the same dose as my Zydec, and pumps them up more. It is possible the Zydec is old (expires later this year) and / or that the Ace is overdosed, but I'm only speculating.
I will say that the guy at Ace did say that HCG is usually too concentrated to test just by drawing from the vial and putting directly on a pregnancy test. He recommended reconstituting, then drawing 500iu (I think) and putting that in 3ml of bacstat. Blend that, then test from that. When I followed that procedure with his product, it has worked. I haven't tried it with any other.
Just rando word for the day...
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Saturday squat workout to start week 1!
Easing into it because I basically haven-t touched a weight for 6 days... deload / sme-load!
Barbell squat, 3x10 light work sets.
Setup the landmine rig and did hack squats, 3x10, then calf raises, 3x25.
Barbell rows, 2x10, super setted with chinups, 2x6
Super light leg extensions, 2x20, super setted with super light leg curls, 2x15
1 mile jog, 11:30 pace.
Normal walks throughout the day to get me to just shy of 13k on the day total, and that's it for Saturday!
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