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

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    I never even thought about land mine hack squats. I think I’ll give them a try Friday
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    Two other quick adds...

    First, yeah, the Allegra D messed with my sleep. I may alternate it with regular Allegra

    Second, Stocky, on Friday, they took my height at the doctor's office and they confirmed that I am in fact 5'6" tall, not 5'7", if "tall" is in fact the term for men of our height lol
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    Quote Originally Posted by stocky121 View Post
    I never even thought about land mine hack squats. I think I’ll give them a try Friday
    I have a setup where I can put the non weighted end of the barbell higher up in the rack. That way, I don't have to always start from the floor. The Wife calls it "resourceful", I debate my common sense but so far, so good lol
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    that’s what you get for trying to exaggerate your height little man.

    I don’t have that luxury my landmine just sits inside weight plates. But I’m looking forward to giving it a go, I needed something a bit different for legs thank you.
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    Quote Originally Posted by stocky121 View Post
    that’s what you get for trying to exaggerate your height little man.

    I don’t have that luxury my landmine just sits inside weight plates. But I’m looking forward to giving it a go, I needed something a bit different for legs thank you.
    I think the only issue I would worry about is... well, two things. One, the free end sounds like it might get squirrelly, maybe? I'm not sure about that. Two, I really do find it helpful to be able to start higher, with the weighted end resting on a stand, rather than from the floor. If you have something like that, it will likely make things much easier.
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    Walked about 2.5 miles yesterday morning, fasted, unweighted, unsure of time. I'm trying to be more diligent about getting in the LISS, especially in the mornings fasted.

    I've also been focusing on getting in a couple of walk breaks during the work day, between 10 and 20 minutes each, to try to get some of this weight off. So far, so good!

    Bench day is today, lets see if the garbage sleep from the pred and the decongestant messes with my performance tonight.

    Also, I'm learning German now, using the Pimsleur CD courses (copied onto my phone, of course). So, I'm walking around the neighborhood, saying things that sound something like:

    mussen zee et vass essen? (would you like something to eat?)

    So basically, bad enough German where a German speaker might think 'oh, he sounds like a child' or 'what da fug is he trying to say?' and an English speaker would just think 'oh, poor guy! he is having a senior moment! SILVER ALERT!!'

    Last edited by Cylon357; 12-16-2023 at 08:14 PM. Reason: Silver, not amber for us old farts
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    Quote Originally Posted by Cylon357 View Post
    I think the only issue I would worry about is... well, two things. One, the free end sounds like it might get squirrelly, maybe? I'm not sure about that. Two, I really do find it helpful to be able to start higher, with the weighted end resting on a stand, rather than from the floor. If you have something like that, it will likely make things much easier.
    When I set the landmine up, the plates are up against the squat cage so it can’t move back. If I move onto something and increase the height I would lose that. It sits inside 2 45 pound plates so it’s quite sturdy. I’ll give it a go Friday and see how it feels.

    Off topic, so as I get older I’ll be weighing and my turds? And end up 5’5 ? Fuck my life I’m not coming on this thread again
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    Bench day was good!

    Barbell bench, working sets 185x8, 205x6, 225x6, 185x10. I've never been a strong bencher, so even my 20th century self would be like "damn, did I become a gym bro??" Nah!

    Dips, 2x15 unweighted, 25x8, 50x6. I used 2 25s and that was a bit awkward.

    Pushdowns, 3x20, dumbbell curls, 3x15, then wrapped with 3x12 light weight dumbbell laterals.

    A warm up walk, a cool down walk, and a few walks during breaks at work have me at 13k steps and 5.6 miles for the day.
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    Quote Originally Posted by stocky121 View Post
    When I set the landmine up, the plates are up against the squat cage so it can’t move back. If I move onto something and increase the height I would lose that. It sits inside 2 45 pound plates so it’s quite sturdy. I’ll give it a go Friday and see how it feels.

    Off topic, so as I get older I’ll be weighing and my turds? And end up 5’5 ? Fuck my life I’m not coming on this thread again
    You'll be back!
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    Today was a legit off day from working out, though I still got my 10k+ steps, so that's good.

    Also, I made a thing.

    Don't worry, it can also be used as a preachers bench, too

    DIY Hip Thrust Pad Bar
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    Mis-timed my lunch, had the chance to fix it, but then work kept me on the damn phone too late.

    But I still got a little something done. Not much variety but went about 45 minutes, so I'll take it.

    Back day. No deadlifts as wanting to let the low back heal some more.

    Pull-ups, wide parallel grip 2x8, 2x6 with 25lbs, 2x6 narrower angled grip with 25lbs, then 1x7 of each grip with no weight.

    Barbell rows, 5 sets total, various weights and grips, 10 to 15 reps. I noticed the low back tweaking a bit here, so opted to kind of cut it short.

    4x30 barbell calf raises.

    3x12 hyper extensions

    12k steps on the day. I've done well this week with subbing walks for bored eating. The scale is moving, though I know a lot of that is simply not having so much solid waste in the system.

    In other words, Stocky, I'm not quite as full of sh*t as I was
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    Over head press day today to wrap week 1.

    Barbell overhead press, 5 sets, I think I got 135x6 as my top set. ONCE AGAIN, I mistimed my meals and screwed up my calorie intake. Plus, I have been needing a re-feed, got that tonight with some grilled chicken, mixed veg and mac and cheese.

    Dips, 5 sets again, I think, 2x8x25 for the heavy sets.

    Shrugs, 4x8-15, varying weights.

    Tricep pushdowns, 3x15, super setted with ezcurl bar curls, 3x12

    SORT of a triset of cable flyes, 3x15, reverse laterals, 3x12 and laterals with a weight plate, 3x8 with the 25 pounders.

    I did end up getting my 10k steps in today, though it has been raining pretty much non-stop since 1pm. Not real heavy, just constant.

    Life is good!
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    BTW, this is me having some fun with tiktok and yt. Just clowning a bit lol!

    This is really just making fun of the before and after pics we see in so many of those cheesy fitness products ads. I know the members here are way too informed to fall for that type of thing, but the general population might not be...

    Note that while I personally like to keep my "six pack" safe behind a keg of body fat, I think even I (maybe especially I lol) can illustrate why you shouldn't trust ads like that

    https://www.tiktok.com/@cylon357/vid...48738881359146
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    Squat day, Jack and Jill!

    Didn't go up no hill, tho!

    Barbell squat, I did 8, 7, 6 with one minute between sets to do two things. First, I didn't want to go heavy on the weight because the low back is just a bit ticky ticky. Second, reducing time between sets gets me heart pumping and sweat flowing, so eh, there you go.

    Pull ups, 10, 8, 8, 6. No weight tonight.

    Calf raises, 3x30 or so.

    That was it.

    Oh wait, I meant, that was it for the weights.

    I did the same 2 minute rounds, 30 second rest thing as last week. Treadmill alternating rounds with the climber. I hit that 6 minute mile pace on a couple of the treadmill intervals, so yeah, baby! #AustinPowers #IsThisTheYear2000

    All good, y'all!
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    Just a 2 mile walk yesterday, semi fasted, at lunch. Kept a decent but not ruthless pace.

    Also, total rando words here (as if anything else I say is important), I learned at least two more German words yesterday:

    Wine is "vine", as in like an ivy vine.
    Beer is "bee uhr", imagine saying the English word beer but make it two syllables

    The more you know....

    Anyhow, bench day tonight, and I finished the pred Monday.

    Are you ready?
    Are you ready?
    Let's get it on!!
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    Oh my brothers, testify!!

    Bench day, week 2.

    Not as good as week 1, but I have started taking full advantage of week 1, being refreshed from deload and all.

    Still, it weren't bad.

    Barbell bench, 8 and 6 for heavy, 1x8 wide grip. I was really feeling the pump tonight for some reason. I'll take it, tho!

    Dips, 2x10 no weight, 1x10 with 25#, then 1x12 no weight. More pumpage!

    Skull crushers, 2x15, 1x12 super setted with ezcurl bar curls, 2x12, 1x8

    Light dumbbell flyes, 3x12.

    1 mile walk to warmup, 1/2 mile to cool down.

    I have been doing well with walking during the day, rather than bored eating. I have a little over 12k steps today, so far, so good!
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    Back day. No deadlifts yet, but probably next week.

    Chinups, I think it was like 5 or six sets total. One set was with 45 pounds, but I think I only got 5 reps on it. Did two or three sets with 25 pounds, got like 6 and 8 on those.

    Barbell rows, with the handles, 4 or 5 sets.

    Hip thrusters off the DIY Bar Pad, 3x10 or so?

    Lat pulldowns, 4 or 5 x 10 to 12

    Calf raises, something like 3x20 off the blocks

    3x15 kettlebell swings.

    1 mile walk to warm up, 1 mile to cool down at the end.

    I weighed 179 this morning... That's down as much as 13 pounds. Bored eating is bad juju, man!

    I actually shot parts of this workout and posted to tiktok and youtube.... I won't be doing this for every work out, but eh, it keeps things interesting!

    https://www.tiktok.com/@cylon357/vid...09992608943403
    Last edited by Cylon357; 12-23-2023 at 06:40 AM.
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    Quote Originally Posted by Cylon357 View Post
    Back day. No deadlifts yet, but probably next week.

    Chinups, I think it was like 5 or six sets total. One set was with 45 pounds, but I think I only got 5 reps on it. Did two or three sets with 25 pounds, got like 6 and 8 on those.

    Barbell rows, with the handles, 4 or 5 sets.

    Hip thrusters off the DIY Bar Pad, 3x10 or so?

    Lat pulldowns, 4 or 5 x 10 to 12

    Calf raises, something like 3x20 off the blocks

    3x15 kettlebell swings.

    1 mile walk to warm up, 1 mile to cool down at the end.

    I weighed 179 this morning... That's down as much as 13 pounds. Bored eating is

    I actually shot parts of this workout and posted to tiktok and youtube.... I won't be doing this for every work out, but eh, it keeps things interesting!

    https://www.tiktok.com/@cylon357/vid...09992608943403
    I’m liking the video editing. I wouldn’t have a clue. Looking good old man.
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    Quote Originally Posted by stocky121 View Post
    I’m liking the video editing. I wouldn’t have a clue. Looking good old man.
    Thanks, brother!

    I actually do have another YT channel, related to my profession. I bought a software package called "Camtasia" that is used for audio and video editing. The audio editing is not that good, but the video stuff.... man, this is the type of thing that would have seemed like science fiction to tv / movie makers not too long ago. I am using nowhere near its full capabilities, but as you can tell, you can edit, zoom, add effects, text, transitions etc. Like I said, way more than I am using.

    One cool thing it does with raw input video is allows you to split the audio and video into two tracks. I did that for the video above, deleted the original audio track, then added in the audio of Rob Zombie's cover of "Boogie Man".

    Eh, a long way of saying I'm having fun with it!
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    Quote Originally Posted by Cylon357 View Post
    Back day. No deadlifts yet, but probably next week.

    Chinups, I think it was like 5 or six sets total. One set was with 45 pounds, but I think I only got 5 reps on it. Did two or three sets with 25 pounds, got like 6 and 8 on those.

    Barbell rows, with the handles, 4 or 5 sets.

    Hip thrusters off the DIY Bar Pad, 3x10 or so?

    Lat pulldowns, 4 or 5 x 10 to 12

    Calf raises, something like 3x20 off the blocks

    3x15 kettlebell swings.

    1 mile walk to warm up, 1 mile to cool down at the end.

    I weighed 179 this morning... That's down as much as 13 pounds. Bored eating is bad juju, man!

    I actually shot parts of this workout and posted to tiktok and youtube.... I won't be doing this for every work out, but eh, it keeps things interesting!

    https://www.tiktok.com/@cylon357/vid...09992608943403
    Good stuff. Dont think Ive ever seen a Cy sighting. Well done sir
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    Quote Originally Posted by Cuz View Post
    Good stuff. Dont think Ive ever seen a Cy sighting. Well done sir
    In one of the lighter vids I am working on, I say something like "You will never see me without a hat and without sun glasses on. I can't take the risk of my beautiful bald head and baby blues making women faint and maybe even turning straight men a little gay"

    And that is what I mean by light hearted lol!

    If you aren't having fun with what you are doing, maybe you should do something else!
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    Great video Cy & as Stocky said; cool editing! And, congrats on the 13 pound loss!
    Last edited by wango; 12-23-2023 at 10:14 AM. Reason: Addition
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    Overhead press workout on Saturday.

    Barbell overhead press, 3 work sets, I think. 6, 6, 8, IIRC.

    Shrugs, kept it light because I wanted to focus on form and really getting all the way up there, 4x12.

    Pushdowns, 3x15, and dumbbell curls, 3x12, in a semi super set fashion.

    Reverse laterals with dumbbells, 3x10, super setted with dumbbell laterals, 3x10.

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

    I did the hammer tire thing before the cool down walk, but only got in a couple of rounds before I gassed. That's ok, there is always next weekend!
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    So, I just got back from donating blood. The first phlebotomist ignored my advice "I gotz a good vein RIGHT HERE!!" and went to a spot on my arm that she could not get the needle in. Then she called over the German lady that checked me in. She was like "ach, vy did she go zayre?? you haben good vane hee uhr" pointing at the spot I indicated. She took that needle out, and started on my left arm with no problems.

    I don't have RBC or anything, but my iron was over range at 17 something. The German lady also had done my check in, including testing iron, and was like "yah, we must get some blodd out of you. Get some of zat iron, yah. You vill veel betteruz, yah!"

    In other words, all good now.

    I have blood work coming up on the 5th for the doc, so I wanted to be all squared away before then.

    Oh, and Merry Christmas, you apes and ape-ettes!

    :santa:
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    Squat day on Christmas day! No rest for the wicked, I guess...

    Barbell squats, 3 work sets,though I kept it light to rest the low back some. 20 repper, then a wide stance 8 repper and a narrow stance 10 repper.

    Setup the landmine row station and did 3 sets, 12, 12, 16. Kept it light and focused on feeling it. Nice!

    Moved the un weighted end up some and did front facing hack squats, 3x8 to 12.

    Moved it up just a little more and did 3x20 calf raises off the block.

    Leg extensions 3x15to20, super setted with leg curls, 3x12to15

    1 mile walk to warmup, 1.5 for LISS at the end.

    I plan on doing the treadmill/climber thing in the morning...
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    Alright, so I DID get up this morning and do some fasted cardio!

    1 mile walk to warm (and wake) up a bit, then on to the treadmill / climber combo, 2 minutes on one, 30 seconds of rest, then 2 minutes on the other. Total of 8 working rounds.

    Then 1 mile walk to cool down.

    I got the "Peak heart rate, slow your roll" message once or twice, during the 10 mile per hour intervals. I call it a win over all tho!

    Stocky, it looks like I hit 150+ heart rate a couple of times... wasn't sure I was gonna make it, but here I am!
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    Quote Originally Posted by Cylon357 View Post
    Alright, so I DID get up this morning and do some fasted cardio!

    1 mile walk to warm (and wake) up a bit, then on to the treadmill / climber combo, 2 minutes on one, 30 seconds of rest, then 2 minutes on the other. Total of 8 working rounds.

    Then 1 mile walk to cool down.

    I got the "Peak heart rate, slow your roll" message once or twice, during the 10 mile per hour intervals. I call it a win over all tho!

    Stocky, it looks like I hit 150+ heart rate a couple of times... wasn't sure I was gonna make it, but here I am!
    You’re killing it mate.
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    Quote Originally Posted by stocky121 View Post
    You’re killing it mate.
    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 08:29 PM.
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  30. #1150
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    Quote Originally Posted by Cylon357 View Post
    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!

    Happy birthday to Mrs. Cy - enjoy!!!
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  31. #1151
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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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  33. #1153
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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 07:37 PM.
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  34. #1154
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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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  36. #1156
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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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  39. #1159
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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 12:01 PM.
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  40. #1160
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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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