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

[Cylon357]

Mediocre overhead press workout today. Been feeling kind of run down, though I DID kill back yesterday, so that probably had something to do with today.

4 exercises : barbell overhead press, skull crushers, curls and laterals. 6 sets, 3, 3, 3.

That was it for the weights, but I felt like I needed more, so I did 5 rounds of the tire hammer slam ball thing. 90 seconds each, 30 seconds rest between rounds.

The usual 3/4 mile walk to warm up, same 3/4 to cool down, and life is good!

Happy Mother's Day to all the mothers out there! We bought the wife a new car, 2024 Genesis G70. 3.3 liter V6, twin turbos, less than 5 second 0 to 60 time.

When the @$%* did sedans get that dang fast??

[Cylon357]

MUCH better squat workout to start week 4.

Front squats, 3x6 work sets.

Set up the low landmine and did 4 sets of rows, REALLY focusing in feeling them. 15, 12, 8, 8

Setup the high landmine and did hack squats, 3 sets, 10, 8, 8. The two 8 rep sets were foot forward, narrow stance. I'm trying to get the same outer quad focus I had with the narrow stance leg press at the YMCA. It's not quite the same, but damn close. I think I can get it.

Leg extensions and curls, the by now expected 3 sets each.

Setup the high landmine thing AGAIN because I forgot calves earlier. 3x20

About three quarters mile walk to warm up, roughly 1.5 to cool down.

Life is good!

[almostgone]

^^^ Nice!!

[Cylon357]

^^^ Nice!!

Thanks brother, I'm trying!

[Cylon357]

Some fasted cardio this AM

3/4 mile walk outside

1 mile run at 10:00 pace on the treadmill.

1/2 mile walk outside

Hop in the pool to cool down.

The pool is sitting at 74 degrees right now, so it is brisk, but warm enough.

Shower and then work

[wango]

As AG most eloquently stated, I’ll repeat. Nice! Congrats on the sweet car purchase for the wife. Yes indeed; 0-60 times are pretty amazing in cars you wouldn’t consider.

[Cylon357]

Bench workout Wednesday night.

Barbell bench, 3 work sets, 6, 3, 8.

Dips 4 sets total, 8, 2x8 with 25 pounds, 8

Pushdowns and curls, 3 sets each

Cable flyes and reverse cable flyes, 3 sets each.

1 mile walk to warm up, 1 to cool down.

All good!

[Cylon357]

Back / hip workout on the road in Bardmoor Florida, I think

Deadlifts, top sets were 2x6x275 really just to get the blood flowing.

Sumo 2x8x225

Barbell rows, 3x8-10

Pull-ups, 3x6

Leg press, 3x15, then 2x15 calf raises on the leg press

Found a seated calf machine and did 2x15 there

Lat pulldowns, 3x10

Low seated row, 3x8-10

Pull-ups again 2x6 because I wasn't happy with the first round

3x15 calf raises on the cable leg press

3x10 hyper extensions

No sauna here, dang it, but I got my minutes in, so all good!

[Cylon357]

Sundays workout got postponed to tonight. We traveled yesterday.

I did get in a mile and a half jog, fasted, this morning to start the day right. One half mile plus on either side of the walk for warm up and cool down.

Overhead press workout on the agenda for this evening to wrap week 4.

[Cylon357]

Got the overhead press workout in as scheduled. Volume is down a bit as I took the masteron out about two weeks ago.

Man, that is good stuff.

Anyhow, barbell overhead press, 3 work sets. Strength still good but not quite as good as with the mast.

Dumbbell curls, 3x12, sandwiched between 4x15 pushdowns. Well, really, set 4 was cable French press, but all good.

Dumbell laterals,3 sets, 1x12, 2x8.

Nice delt pump. Looked rounded (for me, at least, not the frigging boulders some of you sport).

With the jog this morning and walks throughout the day, sitting at 15k steps and almost 7 and a half miles.

[Cylon357]

So today has been interesting, mid way through deload week.

3 mile walk this morning.

At lunch, I did a short bike ride, about 15 minutes and around 4 miles.

Change of shorts and added a half mile run.

Yeah, I'm starting to think "triathlon", but we will see [emoji38]

Oh also, I can confirm that Tapatalk does in fact let you like posts. Too many obtrusive ads with the free product, though.


Sent from my SM-G975U1 using Tapatalk

[Cylon357]

Easy weight workout tonight, 16 total sets, four each of:
Squats
Pull-ups
Dips
Overhead press

Then 5 90 second rounds of the tire hammer thing, I didn't use the 16 pound hammer and that made it "easier" for deload week.

[Cylon357]

I did an easy 7.5 mile bike ride this morning, fasted. It is a legit road bike, older but I outfitted it well. 2004 Lemond Frame, Ultegra 6600 groupo, etc. I know this means nothing to most of us here, but if Beetlegeuse (where da fuq is that guy??) shows up, he will get it.

BTW, I used to have a very small side hustle assembling and piecing together road and mountain bikes, mostly for friend and some other customers. I started doing builds on spec, then 2008 hit.

I still have bicycles...

Anyhow...

In the afternoon, easy pump workout at the YMCA today to wrap the deload week. I'm dealing with allergies, so I'm basically breathing through one nostril and occasionally will sneeze up a glob, but all good otherwise.

Dip machine 3x8 to 10

Sort of an easy combo of dumbbell curls and laterals, 3x18 and 3x15

One set of close grip bench press to wait for the cable machine. There was a young(er) lady on the bench next to this one, wearing a sports bra top and who had big boobies. Slight distraction, but I wear old glasses in the gym so I REALLY couldn't see much and thus my distraction was a minimum.

4 sets cable flyes, 10 each

Tricep pushdowns some number of sets, I don't remember how many.

The GODDANG sauna was broken today, so I hit the steam room for like 10 or 15 minutes. I will say the steam room opens up congestion, and the sauna dries drainage out. It would have been nice to do a follow 10 minute session in the sauna, but eh, IIWII.

Rinse, hop in the pool, rinse, change clothes and off to home!

God bless those who serve our nation, still the greatest on the planet, and especially bless those who gave their lives in support of our freedom!

[Cylon357]

I'm still kicking, just been sick this week so taking some time off. Jonesing to get back at it, tho!

[Cylon357]

Finally back, though not yet 100%.

Took it super easy.

4x15 leg extensions and 4x12 leg curls.

4x6 pull ups

4x30 calf raises

1x6 squats just to see how it felt.

12k total steps on the day.

Not what I want, but better to be easy to start and get done, than hit it hard and fall back.

[Cylon357]

Just a 2 mile walk, fasted this morning before work.

This sinus funk is starting to clear up so that's good. Still not gone,but I took no meds today and not feeling bad. Well,I did take an Allegra D this morning, let's see if that messes with my sleep...

I have an MRI of the prostate tonight at 730p. We will see how that goes. 3T FTW!

[Cylon357]

Getting back to normal, but not 100% there yet.

Nice easy bench workout at lunch.

Barbell bench, 4 sets, 15 15 8 8

Tricep Pushdowns 3x12, supered with ezcurl bar curls, 3x10

Cable flyes and reverse flyes, 2x12 each.

Walks to earm up and cool down, plus fasted walk this morning of about 1.5 miles.

I'm doing a smidge of HGH in the mornings before fasted cardio. We will see how that works out.

[Cylon357]

Oh and my fudging MRI got postponed to Friday night. Woo hoo /sarcasm

[Cylon357]

Friday night fun, got a 3 Tesla MRI of the prostate. Woo hoo!

Saturday, got in a 2.5 mile walk, fasted, with a unit of hgh injected just prior to the walk.

Still recovering... could have been the 'vid, allergies, or who knows what. It lingers, but is going away slowly. All good, I will survive!

[wango]

Good luck with the Prostate & feel better.

[Cylon357]

Good luck with the Prostate & feel better.

Working on both, brother! Thanks!

[Cylon357]

Easy back / shoulder day. I'm better and better each day, but not quite over this fun. SO close though.

Lat pulldowns, 3x12 wide grip, 3x9 narrow grip. Lighter weight and lower overall volume DOES allow me to focus on feel, and I was feeling the lats!

Barbell overhead press, 4 total sets.

Dumbbell curls, 3x10, super setted with pushdowns, 3x14.

About 1 mile to warm up, 1.5 for LISS and to cool down and life is good!

[Cylon357]

Squat day, still not 100% but getting there.

Squats, 10, 10, 8, 6, 6. Still easing back into it.

Setup the high landmine mine for calf raises, 3x25.

Barbell rows, light, 3x8.

Leg curls and extensions, 3x10-15 each.

1 mile walk to warm up, 1 for LISS at the end.

Getting better here!

[Cylon357]

Noice bench workout today! Still not 100% but dangerously close.

Barbell bench, 15, 15, 10, 8, 6

Skullcrushers 3x15, super setted with 3x12 dumbbell curls.

Dumbbell laterals, 3x8, but focused on feel.

Cable flyes, 3x15 and reverse cable laterals, 3x12.

Walk to warm up, walk for LISS and to cool down at the end.

All good!

[Cylon357]

Oh yeah, Jack, Cylon is ALMOST back to 100%!

I have a lot to report on, but lets talk today's workout.

4 exercises, still easing back into, but man, so close to being completely over this funky funk.

Chinups, no added weight, various grips, 6x6.

Landmine rows, 4 sets, 12, 3x8.

Seated low pulley rows, total of 6 sets, 10 to 12 reps.

Stood up and did a couple of sets of low pulley rows, 2x12, just for variety.

3 sets of single leg calf raises, 15 reps, 3 sets each leg.

Some walk to warm up, some more to cool down.

[Cylon357]

Alright so Friday night, The Wife and I went to a concert in Orlando, at the Universal Hard Rock on City Walk. It was another of those "Classic Albums Live" things I have talked about before, and to be honest, probably the best one we have seen so far. They did Prince's "Purple Rain" as the first set, and then a greatest hits collection in the second set. It was awesome.

Listen, I know not everybody likes Prince, but if you do, this singer was absolutely the best.

[Cylon357]

Oh and also, I got my the results of my prostate MRI in on Friday. Basically, all clear of cancer WOO HOO!

The main verbiage was:

PI-RADS: 2 - Low (clinically significant cancer is unlikely to be present)

That's a scale of 1 to 5, so right exactly where a 56 year old man should be, basically. Oh, and I have a 75ml prostate, so there is that. I may look at one of the reduction procedures, like aquablation or RESUM, but I'm still doing research on that.

Basically, my prostate isn't actively trying to kill me, and eh, maybe that's the best I can do right now lol!

[Cylon357]

Shoulder workout, a little more focused on feel, but I am all but over the funk that jumped on my head for the past 3 weeks or so.

Overhead press, took it a smidge easy, though almost full effort. 15, 10, 8, 3x6

Super light shrugs, 3x15

Dumbbell laterals, 3x10 but super focused on form and feel.

Skull crushers and dumbbell curls 3x15 and 3x10

Seems like something else minor, don't remember now.

Walk to warm up and some at the end for LISS and cool down.

Looking forward to an at least almost regular squat workout come Tuesday!

[Cylon357]

Well, I am not 100% over the funk, but SO dang close.

Squat workout tonight.

Barbell squats, 3x8 for work sets. This was the same weight I did for 6 reps last week, so still feeling things out. Better, but not yet best.

Pull-ups, 4x6, no weight.

Leg extensions and curls, normal 3 sets each.

Barbell calf raises, 3x28. Why 28? IDK, man, that's just where they landed today.

Walk before and after, sitting at 11.5k+ steps on the day.

[Cylon357]

Bench day woo hoo!

Barbell bench, 8 and 6 for work sets, plus warm up and I THINK a drop set.

Dips, 4x8, no weight.

Tricep pushdowns 3x15, super setted with 3x12 dumbbell curls.

Cable flyes 3x12, super setted with 3x12 reverse cable flyes.

Walk to warm up, about 2 miles for LISS at the end.

All is good here, Jack!

[Cylon357]

Deadlift / back day.

SO close to being completely over this funk. Just the occasional cough when I REALLY grunt out the reps.

4 sets of dead lifts, 8, 8, 6, 6. Really just to warm up the body.

Land mine rows, 12, 10, 8, 8. I'm finally getting just the right positioning figured out to consistently punish the back properly.

Pull ups, no weight, 3x6

Calf raises, 3x22. Odd number I know, but it is what it is. Worked those from the high landmine setup.

Walk to warm up, same to cool down and for a smidge of LISS.

Today is The Wife and my 22nd anniversary, so we are heading out to a nice place for dinner!

[Cylon357]

Over head press day today. I was tired so kept it simple but intense.

Overhead press, barbell, 6, 6, 8 for work sets

Dumbell laterals, 3x10, SUPER focused on form

Skull crushers, 3x15 with dumbbell curls, 3x12

Walks before and after, a bit more after to qualify as LISS. 12k steps on the day in total, so I say mission accomplished.

[Cylon357]

Tuesday night workout was simple.

6 sets of front squats

6 sets of pull downs

Treadmill / climber combo, 2 minutes alternating on each, 30 seconds between rounds. 12 work minutes, aka 3 rounds.

[Cylon357]

Wednesday morning fasted walk, 2.5 miles.

[Cylon357]

Super short bench workout

Dumbbell bench press 8 sets total

3 sets each dumbbell curls and triceps extensions

That's it

[Cylon357]

Back day today.

I did 5mg cardarine about 4 hours before starting. That's good stuff, y'all.

Pull downs, total of 7 sets, 4 wide parallel grip, 3 narrow parallel grip.

Land mine rows, 5 total sets.

3 sets calf raises

2 sets hip thrusters, 12 reps each.
.
4 sets low cable rows, 10 to 12 reps eaxh.

[Cylon357]

Sunday shoulder workout details coming soon. It was good!

[Cylon357]

Sunday's shoulder workout was good.

Barbell overhead press, 8, 5, 5, 8 work sets

Shrugs, 15, 12, 12

Skull crushers and dumbbell curls, 3x15 with 3x12

Cable flyes, 2x12, 1x10. The two twelves were with my normal weight, added 25# for the 10 repper.

Super setted that with reverse cable flyes 2x15, 1x10. Same weights.

That's it!

[Cylon357]

Tuesday squat day!

Cardarine 5mg around noon, for a 7pm workout, and hopefully no sleep issues.

Front squats, 2x6, 1x8 for work sets.

Landmine hack squats, 3x10, I think? Focused on feet forward, narrow stance to get some outer quad activation.

Pull ups, 2x6, 1x8, no weight.

Leg curls and extensions, 3 sets each

5 mibite run on the treadmill at a 10 minute mile pace.

Walks to warm up and cool down.

Happy early 4th, everyone!

[Cylon357]

Bench press day.

Barbell bench, 6, 3, 10 work sets

Dips, 1x10 2×8 with 25 pounds, then finally another 1x10 with no weight.

3x10 close grip bench, super setted with 3x15 dumbbell curls.

3x12 cable flyes, super setted with 3x14 reverse cable flyes. I setup the cable at midpoint between the floor and top of the rack - that really changed the focus for the better!