Cylon357's Super Cool Covid 2020 Weight loss comp log!

[Cylon357]

So, I made a thing.

I had some leftover 2x8 sitting around (actually in the weight room) that I was using as a block for calf work. It seemed a little unstable, just a bit 'flippy', if you will. If I were on the edge doing weighted calf work, sometimes the other side would raise up and run the risk of flipping over. Bad news.

It turns out, I also had a 2x4 that 'came with the house'. Seriously, when we moved in 6 years ago or so, someone left a 2x4. Not a scrap piece mind you, but like a 12 foot 2x4. At least I think it came with the house. I can't imagine why I would have had AND moved with us a 12 foot long 2x4.

At any rate, it is now 8 feet long. I took two 2 foot sections out of it and attached it to the 2x8 as seen below. This allows me to move the center of mass over the center of the 2x8 so it doesn't flip. This is a little tall for me, though, so I will probably take one of the 2x4s off. This gives me an OK stretch but adds stability so it's a net win.

[Cylon357]

Good squat workout tonight. Kept it simple with Squats, chinups, leg curls, calf work (see below) and both regular and reverse hyperextensions. Followed that up with two rounds of 3 minutes on the treadmill followed by 15 kettle bell swings. Yeah, there you are, you naughty kettle bells! You knew I couldn't stay away.

Anyhow, I used the calf block for the first time tonight. As expected, I had to remove one of the 2x4s to shorten the height a bit. It helped but was still a little awkward. Felt good, though and I'm sure I will get the hang of it. Still, when standing on the 2x4, with my heel resting on the 2x8 and the floor a little, it was stable as hell.

[wango]

Good squat workout tonight. Kept it simple with Squats, chinups, leg curls, calf work (see below) and both regular and reverse hyperextensions. Followed that up with two rounds of 3 minutes on the treadmill followed by 15 kettle bell swings. Yeah, there you are, you naughty kettle bells! You knew I couldn't stay away.

Anyhow, I used the calf block for the first time tonight. As expected, I had to remove one of the 2x4s to shorten the height a bit. It helped but was still a little awkward. Felt good, though and I'm sure I will get the hang of it. Still, when standing on the 2x4, with my heel resting on the 2x8 and the floor a little, it was stable as hell.

I think that I hit my calves when I have to reach up to the top cabinets of the kitchen to get s*&%t for her.

[Cylon357]

Good bench workout today. Did bench press, dips, shoulder raise tri-set (front, side, rear), then skull crushers and db curls to round out the weights.

After that, I worked the bag for 3 minutes, followed by push ups (10 reps), then the remainder of a minute before working the bag again. I did two rounds of this today because I was pressed for time.

Still, at the end of workout, my upper body was nicely swollen (though that is relative). It was a very good day.

[Cylon357]

I've skipped a few days of updates. Deal with it, peeps! :P
Just kidding. But also kind of not.

Anyhow, I had a good routine last night of treadmill jogging, working the heavy bag, and the rowing machine. 3 minutes each, 3 rounds total for 27 working minutes. Took more time off the clock, as I try to move as quickly as I can between exercises (less than 1 minute). Grab a drink of water, put on / take off the gloves and then good to go.

Oh snap, almost forgot. I took my first shot of Frag 176-191 from Peptide Sciences today (like 30 minutes ago). Since I have never used Frag before, I kept the first dose at 100mcg, then will titrate up from there as tolerated.

Quick question for those with experience with Frag: cloudy or clear? I've seen various sources that say one or the other, but wanted trusted input. I may also post this question in the appropriate sub.

[Cylon357]

BTW, the hemis are annoying but mostly under control with a higher fiber diet. I had to move my appointment (doc shifted it actually) to Jan 11, so I will find out there what the score really is. At this point, I'm likely going to be like 'doc, take these bitches out!'

We'll see how that goes.

Life is still good though!

[wango]

BTW, the hemis are annoying but mostly under control with a higher fiber diet. I had to move my appointment (doc shifted it actually) to Jan 11, so I will find out there what the score really is. At this point, I'm likely going to be like 'doc, take these bitches out!'

We'll see how that goes.

Life is still good though!

Go fiber!

[KittyO1]

Had a good squat workout tonight, but the hemis are acting up.

I did like 5 working sets of squats, two with a narrow stance. I think that shifts the focus to the outer quad.
Leg curls and calf work.
Hyper extensions and reverse hypers.

That was actually it for the weight part of the workout.

Then came the HIIT...

3 minutes on the treadmill
5 pullups
15 kettlebell swings
rest 1 minute, maybe 15 seconds between exercises for transition and water.

3 Rounds and I was like "♫In the time of chimpanzees, I was a monkey♫"
or at least that is kind of how it felt. Huffin', puffin' and sweatin', Jack! Whoooo!

Yoga stretches for 15 minutes or so to cool down and limber up.

Life is good!

Looks like a fun and killer workout!!!

At this point, I'm likely going to be like 'doc, take these bitches out!'

That made me LOL

[Cylon357]

Had a good squat workout tonight, but the hemis are acting up.

I did like 5 working sets of squats, two with a narrow stance. I think that shifts the focus to the outer quad.
Leg curls and calf work.
Hyper extensions and reverse hypers.

That was actually it for the weight part of the workout.

Then came the HIIT...

3 minutes on the treadmill
5 pullups
15 kettlebell swings
rest 1 minute, maybe 15 seconds between exercises for transition and water.

3 Rounds and I was like "♫In the time of chimpanzees, I was a monkey♫"
or at least that is kind of how it felt. Huffin', puffin' and sweatin', Jack! Whoooo!

Yoga stretches for 15 minutes or so to cool down and limber up.

Life is good!

[Cylon357]

Had a good bench workout last night.

The number of the week is 5, as in 5 work sets.
I did barbell bench, working up to two sets at my top weight, then coming back down doing a couple of wide grip sets, finishing with a regular grip rep out set.

Moved on to 3 sets of 10 pushups with raised handles, then one arm cable crossover with my rigged up pulley system. Granted, it isn't really a 'crossover' doing one arm at a time... Anyhow, then on to tricep pushdowns and that was it for the main weight workout.

Instead of going HIIT this time, I went for more of a giant set finisher. My goal was to do 7-6-5-4-3-2-1 with chinups, dips, and front raises. So something like:
7 reps chins
7 reps dips
7 reps raises
rest 30 seconds
6 reps chins
6 reps dips
etc

until the final round would have be just 1 rep of each.

I did not make it that far. The chinups where the limiting factor. I got like 7-5-3-1 on those and just did 7-6-5-4 on the other exercises, though I did add bicep curls (because I forgot to do them earlier). Anyhow, this was an interesting experience. I will likely drop the chins next time and see if I can't complete the full giant set.

[wango]

Really nice sounding workout Cylon!

Got to ask, are you busting out Kermit to sing any Christmas carols to sound like Slayer? If so, please record/tape!

[Cylon357]

Really nice sounding workout Cylon!

Got to ask, are you busting out Kermit to sing any Christmas carols to sound like Slayer? If so, please record/tape!

LOL!

I like to use the juxtaposition of the typically serene with typically violent for 'humorous' effect. Like Kermit singing Angel of Death. On the other end, you might find Megadeth doing Jingle Bells. Or possibly my rendition of the theme to 'The Beverly Hillbillies', in the style of gangster rap / death metal. That is most definitely NSFW, unless you work in the gangster rap or death metal industries. Even then though, the lyrics might seem... interesting.

But more often than not, these things just come to me in the moment, and I can try to contain them (50 / 50 odds there) or just let them out and hope I can write them down or record it or something. Mind you, there is a lot and I mean a LOT of stuff that misses...

[wango]

LOL!

I like to use the juxtaposition of the typically serene with typically violent for 'humorous' effect. Like Kermit singing Angel of Death. On the other end, you might find Megadeth doing Jingle Bells. Or possibly my rendition of the theme to 'The Beverly Hillbillies', in the style of gangster rap / death metal. That is most definitely NSFW, unless you work in the gangster rap or death metal industries. Even then though, the lyrics might seem... interesting.

But more often than not, these things just come to me in the moment, and I can try to contain them (50 / 50 odds there) or just let them out and hope I can write them down or record it or something. Mind you, there is a lot and I mean a LOT of stuff that misses...

Pleases disregard the band name. Seriously, not intended to shock or offend. With that said they actually do have some decent “shockabilly” songs. Thought you’d dig this combo . . .

[Cylon357]

OMG didn't that come up in a Cheech and Chong movie? Like they played it on stage in their 'band'? Or maybe Michael Winslow (the voice effects guy from 'Police Academy') did it?

That's going to drive me batty.

[wango]

OMG didn't that come up in a Cheech and Chong movie? Like they played it on stage in their 'band'? Or maybe Michael Winslow (the voice effects guy from 'Police Academy') did it?

That's going to drive me batty.

Not sure, but Elvis Hitler really is a band and I had their first C.D. They had some legit songs that I liked. I don’t know if they were racist & don’t believe any songs on that CD were. Shockabilly is a form of rockabilly and their are more than a few really good bands. I love actual rockabilly too.

[Cylon357]

Happy Boxing Day!

Today's workout was deadlifts. First time I have done them in about 3 weeks due to the angry spirits of Planet Ass-Pain (aka the home world of Hemi-Roid). They got aggravated some but were already being dicks because of yesterday's food fest. A bit more obnoxious than they have been this week, but not as bad as they were a couple of weeks back.

ANYWAY, I did deadlifts and followed them up with barbell rows. Man, I love that combo. Followed that up with chins, then curls with the ez-curl bar. I did goblet squats (a first for me, kind of neat) and one legged calf raises with the kettle bell. That was a fun combo.

And since it IS Boxing Day, my HIIT finisher was:
3 minute rounds with the heavy bag
15 kettle bell swings
3 rounds total

I took about a minute fifteen seconds between ending one round with the bag and starting the next. That included getting the gloves off, doing the kettle bell swings, getting some water and putting the gloves back on. I need to figure out a routine that DOESN'T involve taking the gloves on and off. But it was fun and a huffy puffy way to finish the workout, so it's all good.

[Cylon357]

Today was overhead press / shoulder day. I almost just did the OH presses, but decided to truck on. Glad I did.

I did dips, then shrugs tri-setted with laterals and rear laterals. Finished off with skull crushers for the weights.

No HIIT today - 4x a week is too much for me right now. I did however, do both a 1 mile walk to warm up and a 2 mile walk to finish. This is as close to an easy day as I have at the moment.

[Cylon357]

Holy crap, my brothers and sisters! I had an awesome lunch time workout today! Actually, I woke up feeling pretty damn good and the feeling has continued all day. I'll take it!

Started with a mile walk to warm up - it was about 76 and sunny here when I did that. Felt nice!

Started with front squats, then did stiff legged dead lifts, calf work and Bulgarian split squats. It seems like there was another exercise in there, but can't remember what right now.

Then it was time for HIIT.

3 rounds of the following:
5-7 chinups
3 minutes on the climber (1 15 to 30 second interval per minute)
15 kettlbell swings (went up from 40 to 50 pounds today)
10 reverse hypers
10 regular hypers
rest period of 30 to 45 seconds

Holy fack! I got through two rounds reasonably well, but man that third.... It was a beast! I had to slow down the transitions and actually did the kettlebells last for that round. I swear there were a couple of times when I was like "damn, I'm fixing to pass out." It was cool.

Followed that up with a 1/2 mile walk and some yoga stretches to cool down, shower and back to work. The Wife had made some homemade sourdough bread, and we have a ham for this weekend. She was kind enough to cut me enough ham for a sandwich with that bread. Holy shit, it was good. I included a pic for the foodies:



What, the "after" isn't good enough? Isn't the "after" pic the one we always look for?

Sorry, no before pic. Damn, it was good though.

[wango]

Great workout & so happy that you’re feeling great - congrats! Nice way to end this year!!!

Oh heck yes to that sandwich. Love coincidences, my wife was just saying yesterday while I watched her prep dinner, that she’s trying to make bread as her next cooking goal!

Still thinking of that nice ham on fresh sourdough.

[Cylon357]

Great workout & so happy that you’re feeling great - congrats! Nice way to end this year!!!

Oh heck yes to that sandwich. Love coincidences, my wife was just saying yesterday while I watched her prep dinner, that she’s trying to make bread as her next cooking goal!

Still thinking of that nice ham on fresh sourdough.

I guess I know what I'm having for dinner!

[Cylon357]

Good bench workout on New Years Eve.

I did dumbbell bench press, followed up with incline flyes, keeping the flyes super light. I'm almost certain there was another chest exercise in there, but damned if I can remember what now.

Went on to skull crushers, super setted with dumbbell curls. Then did front raises, side and rear laterals to toast the delts.

No HIIT this day, but I did open with a 1 mile walk outside and about 1.5 miles after to cool down and get in some LISS.

I do back tomorrow and will almost certainly work the bag as part of the HIIT finisher.

Happy 2021!

[SampsonandDelilah]

Just caught up, happy to see you still crushing it. Happy New Year Cylon!

[Cylon357]

Just caught up, happy to see you still crushing it. Happy New Year Cylon!

Same to you, brother!

[Cylon357]

Oh my brothers and sisters, testify!

Had an awesome back workout today. You remember somewhere in all the madness that is this log, I talked about having cables and pulleys and loading pin, oh my!? You don't? It's OK. I have cables and pulleys and loading pin (oh my) and put them to good use today. Note that these are general purpose pulleys and cables, not dedicated workout equipment. That might make them better in a way as they may be heavier duty. They were damn sure and I mean DAMN sure less expensive than any specialized equipment for my rack, IF I could even find it in stock.

Anyhow, I did some light pulldowns to warm up the back, then proceeded to like 8 sets of pullups (and chinups when I got tired), of various widths and hand positions. I did not add weight to any of them, maybe I should have but there it is. Moved on to a couple of sets of wide grip pulldowns, then single arm pulldowns to really nail the lats. I followed that up with seated low pulley rows. And by seated, I mean on the floor. But its all good. Three sets of one arm dumbbell rows with the 60s to wipe me out but in good way. I used the heavy bag as my bench for these, more on the bag shortly.

I was going to do biceps tomorrow with the triceps, but decided to be efficient. So, as I was putting up the weights and pulleys and such, I worked in bicep curls, really kind of like hammer curls. Since I had to put up my 45s, I just used one, gripped it on the side, did 8-12 curls, then racked the weight properly. Two birds, one stone and all. I finished off the weights with calf work, holding the kettlebells in either hand and just doing calf raises off a block.

And now for HIIT....

I needed a break, so I took 5 then asked The Wife to help me hang the heavy bag. Got it going and dialed in the kettle bells, moved the Spotify playlist from 'Your Time Capsule' to 'Old School Metal' and went to town.

The plan was 3 rounds of the following:
3 minutes working the heavy bag
8-10 goblet squats
15 kettlebell swings
1 minute rest

I almost made it. Believe it or don't, it was NOT the cardio vascular system that failed me. It was the low back. On the third and final set of swings, the low back started saying "yo, dog maybe you should NOT do kettlebell swings twice in one week, m'k?" It was a little sore and getting twitchy, so I stopped the final set at 5 reps. I was still gassed but could have made it. It's all good, though, cause I found a limit (at least for that day).

Mile and a half walk to cool down, some yoga stretches, protein and a shower, and now I'm hear talking with you animals. That's OK, we are all animals and y'all are my type of critters, so life is good.

[Cylon357]

And as a celebration of an excellent workout week, here is a totally decadent dinner. No regrets! I've been good all week and we needed to get rid of leftovers #rationalization

@Wango, The Wife is on a bread making tear. This is a sourdough made with half whole wheat and half white flours. Still dang tasty.



PS - one of my life mottos is: when in doubt, choose tater tots - you won't be disappointed.

[wango]

And as a celebration of an excellent workout week, here is a totally decadent dinner. No regrets! I've been good all week and we needed to get rid of leftovers #rationalization

@Wango, The Wife is on a bread making tear. This is a sourdough made with half whole wheat and half white flours. Still dang tasty.



PS - one of my life mottos is: when in doubt, choose tater tots - you won't be disappointed.

Damn fine meal. Fresh bread, awesome ham and the icing on the the cake . . . tater-tots! Your body had to have been carb depleted from this week, can’t call that a cheat meal, that was utter necessity!

And my keen eye picked up the plate is sitting next to the television remote control - now we are talking!!!

Because of you (and your wife), I am now watching yet another cooking show with my wife. It is a baking cook-off show from the UK.

Let’s kill this hear buddy!

[Cylon357]

Damn fine meal. Fresh bread, awesome ham and the icing on the the cake . . . tater-tots! Your body had to have been carb depleted from this week, can’t call that a cheat meal, that was utter necessity!

And my keen eye picked up the plate is sitting next to the television remote control - now we are talking!!!

Because of you (and your wife), I am now watching yet another cooking show with my wife. It is a baking cook-off show from the UK.

Let’s kill this hear buddy!

I'm trying lol!

I'm starting to think the switch from Clomid to Enclomiphene is already having an effect on my mood, workouts and general well being. I feel better... sharper, maybe a bit less patient, and I definitely seem to be getting better pumps in my workouts. And of course, when we get better pumps, we try a little harder to get that look. Chasin' the pump, man, it is a thing. I pull bloods in 6 weeks so we will see what that shows.

[Cylon357]

Good but short workout tonight. I think the great workouts I had this week had me gassed and just not enough left in the tank to do back one day, then shoulders the next.

I did get in barbell over head presses, dips, skull crushers and pushups with the handle. I was sore in enough places to know that sometimes you gotta go slow to go fast, life is a marathon, not a sprint, etc etc. Still was a good workout for what I did.

[SampsonandDelilah]

“You gonna eat your tots?”-Napoleon

[Cylon357]

“You gonna eat your tots?”-Napoleon

"Heck yeah!"

Man, that is a fun little, oddball movie!

[Cylon357]

Had a good day off yesterday. I donated blood for the first time, not because I need to, but just to be a good citizen. Oh and also, I'm goddang 52 years old and don't know my blood type. I'm thinking that might be good to know....

Anyhow, I would normally be starting my weight workouts today, but I am finding that I really need an 8 day week, if I'm going to keep at the HIIT like I have been. Oh and if the Powers That Be are listening (hint: they are), that new week should be 5 days work, 3 days weekend. BTW, I don't want to offend anyone's beliefs so when I say "Powers That Be", just choose the one that fits your dogma. Your pick of either The Blue Cheese Committee or The Flying Spaghetti Monster, but I don't want to get pulled into that debate.

So, today, I'm likely just going to go LISS with a 2 mile walk, then start the weight workouts tomorrow. Since I typcially do 3 weeks and then a 1 week deload, I can resync my workouts until we get this whole 8 day week resolved.

[Cuz]

Had a good day off yesterday. I donated blood for the first time, not because I need to, but just to be a good citizen. Oh and also, I'm goddang 52 years old and don't know my blood type. I'm thinking that might be good to know....

Anyhow, I would normally be starting my weight workouts today, but I am finding that I really need an 8 day week, if I'm going to keep at the HIIT like I have been. Oh and if the Powers That Be are listening (hint: they are), that new week should be 5 days work, 3 days weekend. BTW, I don't want to offend anyone's beliefs so when I say "Powers That Be", just choose the one that fits your dogma. Your pick of either The Blue Cheese Committee or The Flying Spaghetti Monster, but I don't want to get pulled into that debate.

So, today, I'm likely just going to go LISS with a 2 mile walk, then start the weight workouts tomorrow. Since I typcially do 3 weeks and then a 1 week deload, I can resync my workouts until we get this whole 8 day week resolved.

First time donating blood. Good stuff. Did they check your iron levels? im usually borderline when i donate.

[Cylon357]

First time donating blood. Good stuff. Did they check your iron levels? im usually borderline when i donate.

They did, but I don't have the results (yet) and didn't even think to ask. I was in one of those buses with two attractive, well shaped, young ladies (the phlebotomists) and I might have started hearing "brown chicken brown cow" in my head.

[wango]

And for being such a caring citizen, here’s your treat after you hydrate . . . .

[Cylon357]

And for being such a caring citizen, here’s your treat after you hydrate . . . .

Me to her: "Baby, I don't care how hot you are, YOU ain't sticking ME"

And then I would likely need to use my hydration goodies to get the mace out of my eyes...

[Cylon357]

Got my blood donation results back. @Cuz, evidently I should have asked about iron levels though I'm assuming they were within range. Or maybe they weren't and they were just like "this is the first person we have seen all week so take. His. Blood!"

I'm not going to lie: there was a part of me that was hoping that I had already had Covid-19 and it just didn't affect me...

[Cuz]

Got my blood donation results back. @Cuz, evidently I should have asked about iron levels though I'm assuming they were within range. Or maybe they weren't and they were just like "this is the first person we have seen all week so take. His. Blood!"

I'm not going to lie: there was a part of me that was hoping that I had already had Covid-19 and it just didn't affect me...

Its when they stick your finger and collect the sample, obviously yours was ok i normally always ask for my readings. Everything looks good, my cholesterol was 180 last time, but im blasting gear like a madman, its normally 140s lol

[Cylon357]

Its when they stick your finger and collect the sample, obviously yours was ok i normally always ask for my readings. Everything looks good, my cholesterol was 180 last time, but im blasting gear like a madman, its normally 140s lol

They put a collar on my thumb to measure the iron. Kind of like the pulse oximeter they use to measure blood oxygen but where that is usually like a clamp, this was definitely like a collar or ring.

[Cylon357]

Good squat workout today. Actually, the squat portion was just OK. I did squats, leg curls and calf raises. I think I'm sort of not quite but almost burning out in the 2nd week of my 3 week cycles. This is week 3 and I am sensing the sweet bliss of deload time.

But then I did my finisher....

I did 3 rounds of the following:
3 minute jog / run on treadmill (10 minute mile pace)
3 minutes on the climber with intervals
6 pullups
about 45 seconds rest.

I'm hesitant to call this HIIT, though I did transition pretty much straight from one exercise to the next, taking just enough time to get some water. Finished in about 24 minutes, so kept it pretty short but intense. There were a couple of times when I was like "damn, I'm just ready to be done. I'm stopping now" but I just powered through.

And I have that sweet deload coming up, starting Tuesday.

[wango]

I love the HIIT circuits that you post! Great set up at home!

Way to bring in 2021!