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

[Cylon357]

Bench day.

Flipped the script and did barbell flat bench, 3x6 work sets, and dumbbell incline press, 4x8-12

Dumbbell flyes, 2x12. Dumbbell curls, 3x12.

That was it. The events of the past two days have taken it out of me, I have a scheduled off day tomorrow!

[Cylon357]

Alright so I pushed back day out to tomorrow, so I can enjoy max benefits of going to the Y.

But I did do SOMETHING today.

2.5 mile walk at lunch, followed by a change of shoes and a 1 mile jog at a 10:40 pace.

It IS kind of cool to have my workouts done for the day before 5pm!

[Cylon357]

Back day at the Y today.

Oh my brothers, testify!

Deadlifts started the day out, 4 total sets, top two were light at 225x6. I'm really just using those to warm up.

Barbell rows, 135x12, 2 sets 185x6. Those first 3 were over hand grip. 185x6 and 185x12 under hand grip wrapped the barbell rows.

Hip thrusts, 135x10, 3 sets of 185x10.

Chinups, various grips 1x8 no weight, 2x6 with 25lbs, 1x5 wide grip overhand grip with 25 pounds, then 1x10 no weight wide parallel grip. I really wanted that wide parallel for the day, but the only grip like that is on the squat rack, which was in use for all but my last set. No bigs.

Smith machine calf raises.... Oh shit, that's the thing for calf raises! I grab a block, set the safety at the "12" spot and then wear these calves out. 135x25, 185x3x25, 225x2x20. Man, I was walking like a cat with tape on its feet!

But I still ain't done....

Low cable rows, close grip, 3x8-10.

Light leg press, just to let the legs now I see them, 2x20 wide stance, 2x15 narrow stance with a scootch more weight.

2 sets of 12 hyper extensions, just to stretch out the low back.

That was it.

15 minutes in the sauna and a noice 175 or so.

Turns out, BTW, that this Y closes at 5pm.... I noticed this as I started sitting in the sauna around 4:45pm and saw all the showers occupied... Hmm, that's odd, this place doesn't close until 6pm... Nope, it is 5pm now. #lame But it all turned out OK.

Had a GREAT Workout!


PS - Preworkout was 25mg viagra, 5mg Cardarine, and a single click (50mg) of test cream.

[Cylon357]

This is what fitbit had to say about todays workout.... I think it is optimistic on the calories burned!

[Cylon357]

Mondays workout was a shoulder workout postponed from Sunday. I slept like garbage Saturday and Sunday nights, so I took it SUPER easy. Nothing less than 12 reps, and easy ones at that.

Dumbbell overhead press, 3x15

Some other things? Yeah, but it is kind of a blur. I really was looking for some active recovery and a light pump, and I got what I was after.

All good!

[Cylon357]

Tuesday squat workout, baby!

Front squats, 6, 2, 2, 6 work sets. I know I SAID I was going to go light this go-round, but I thought eh, what the heck and did 205x2 and 225x2. Those qualify as 21st Century PRs for me, so I will take it.

Pullups, various grips, 6, 2x6 with 25, 5 with 45, 6 with 25 and finally 8 with no weight.

Leg extensions supered with leg curls, 3x12-15 for extensions, 3x8-12 for curls.

Calf raises, 3x25.

1.5 mile jog for LISS (though maybe MISS is more approriate?) in about 16+ minutes. Little walk to cool off, then stretch, food, shower, and now chilling.

Life is good!

[Cylon357]

Chest day week 4!

Dumbbell bench, 6, 6, 3, 8 work sets. The middle 6 and 3 were with the same weight, challenging for me, but that 3 rep set was just like, nah you fixing to fuck up so I cut it short.

Incline dumbbell press, 3x8 and 1x12

Sull crushers, 1x15, 2x10. The 10 rep sets were with more weight than I have used in a bit.... it did not seem to aggravate my "golfers elbow", so I call it a win.

Ezcurl bar curls, 1x12, 2x8 with the same weight as the skull crushers.

One set of dumbbell curls just to pump it up, 12 reps.

3x10 Dumbbell laterals, 10 reps each, with 2x12 reverse dumbell laterals to fry the delts

Life is good!

[Cylon357]

A scheduled off day, but I have started sleeping well so decided to get in a little something.

2.5 mile walk with The Wife fasted upon waking up, followed by a shoe change and a 1 mile jog for me.

NOW the off day begins!

[Cylon357]

Back day at the YMCA

Almost a carbon copy of the previous weekends workout.

Deadlifts to start 5 total sets.

Barbell rows, 2x6-10 over hand grip, 2x6-10 under hand grip.

Hip thrusters, 4x10-12

Pullups, 2x6 with 25 pounds, 1x8 with no weight.

Low pulley rows, 3x8.

Leg press, 4x15-20 just to get the blood flowing in the quads.

Leg press calf work, 3x20.

Smith machine calf work, 4x15-25.

15 minutes in the sauna.

Dip in the pool, then home, shower and off to a GREAT dinner with The Wife!

Chilling now, about to watch some "Babylon Berlin". If you haven't seen it, give it a look. It's cool, just make sure to watch with subtitles, not the dubbed version.

All good here, y'all!

[Cylon357]

Shoulder day to wrap week 4.

Barbell overhead press, 3 work sets, 6, 8, 8.

Shrugs, super light, just for the feel, 3x15

Pushdowns, 3x15, with ezcurl bar curls, 3x12.

Dumbbell laterals, really felt these, 3x10

1 mile jog to wrap things.

Sitting at 12k+ steps on the day, but the day is done now!

Edit to add: this is the end of week 4 as well, so the deload starts now!

[Cylon357]

Deload week has been good so far. I just started 150 Test C and 150 Mast E, so looking forward to putting that to use.

I did do a couple of walks so far this week, and today I actually got some action in.

Did a mile walk to warm up, then about a 3/4 mile jog (roughly 10:30 pace), did six rounds of the tire hammer slam ball met con (90 seconds each) and then did another mile jog (same pace) with a half mile cool down walk.

Everything is cope here, y'all!

[Cylon357]

Deload week coming to an end with a nice, sort of odd ball workout.

I did a mile walk.

Hit the weights lightly for 30 minutes. 4 sets each of squats, pull ups, over head press and dips.

Then ran 3/4 mile. OK, I slogged 3/4 of a mile.

6 90 second rounds with the tire hammer slam ball thing.

Put up the hammer and tire stuff, then did 6 1 minute run intervals, 30 seconds walking between each.

Walked about half a mile to cool down.

That's it until the new week 1 starts on Tuesday, though I will be busy with yard work tomorrow!

[Cylon357]

Squat workout tonight to start week 1. Details later!

[Cylon357]

Tuesday squat workout, as promised... I know you all were jonesing for your fix.

Freaks

Anyhow, front squat was the word of the day, 5 total sets, 8, 6, 8 work sets.

Setup a new land mine attachment to do hack squats. Basically, this one has a horizontal pivot so I can set the stand up off to one side, squat the weight up step to the side and do the reps, then step back to the side to re rack the barbell. 3 sets of 10.

Left that setup in place and did 3x25 calf raises off the block.

Moved to the lower land mine setup and did 4 sets of rows with the close grip handle, 12, 10, 10, 10.

Leg curls and leg extensions wrapped the weights tonight, 3x8-15 each.

1 mile jog outside, in the relatively blistering pace of exactly 10:00

That's it, folks!!

[Cylon357]

Bench day on Tuesday

Went off script and did barbell bench instead of dumbbell, for both flat and incline.

Pushdowns and curls, 3 sets each.

Cable flies and reverse cable laterals, 3x12 each.

Something else too, but now I don't remember

Wasn't really feeling it tonight but eh, got something done!

[Cylon357]

Two two two workout Thursday!

Missed my chance on Tuesday, I guess.

Walked about 3/4 mile to warm up

First workout was...
2 minutes treadmill run
30 seconds rest
2 minutes on the climber
30 seconds rest

That's a round, 3 of those gave me 12 work minutes.

But wait, there's more!

Stepped outside with no rest, other than setup time (MAYBE 5 minutes) for tire hammer time

60 seconds with the 8lb sledge
30 seconds with the 40 pound slam ball
30 seconds rest

That's a round, 6 of those gave me 9 more work minutes.

Another 3/4 mile walk and all is good.

Short but intense workouts, but a good variety, and my heart rate stayed elevated. Though that said, somehow, I must be getting more aerobicly fit because my heart rate only hit peak once, I think.

[wango]

Keep it going Cy!

[Cylon357]

Back workout at the YMCA today.

Deadlifts started the day out, 5 sets 6-8 reps with gradually higher weight. Still keeping it less than 315 most days, as I'm just trying to use deads as a warm up and maybe a little metabolic conditioning.

That said, I did drop weight and do 2x6 sumo deadlifts, just for variety.

Barbell rows, 8, 8, 6. Good stretch and feel.

Hip thrusters, 3x8-10, focusing on feel at the top.

Goddang smith machine calf rarises, 4x12-20. REALLY focused on these. Light them cows up!

Chinups, 8, 8, 6 no weight but these went all the way up.

Leg press, 3x12-20, just to get the legs some legit reps and let them I know I haven't forgot them.

Lat pulldowns, because why the heck not? 3x8-10

1 set of hyper extensions, just to stretch out the back, 10 reps.

15 minutes in the sauna, red as a lobster when I came out.

All good!!

[Cylon357]

Today was supposed to be overhead press day, but man, yesterday's back workout had me tired today. Plus I didn't sleep super last night... but I still did some stuff

Overhead press 6 to 8 sets, 6 to 12 reps each. Good intensity

4 sets of barbell shrugs, progressively higher weight, 10 to 15 reps

1 mile walk to warm up,1 mile to cool down and that was it.

I may do some light arms tomorrow to make up for missing it today.

[Cylon357]

Leg day (can't really call it squat day if I'm not squatting?)

Started with front squats, that is the new main exercise for leg day. 5 total sets, 2x6 as top work sets.

Pullups, various grips, 3x6-8

Hack squats, 3x10. Still working on finding the right setup height and location, but eh, I can get them done as is!

Calf raises, 3x20, from the hack squat setup off the block.

Leg curls and extension 3x10-15 each.

Kettle bell swings (there they are!), 3x15, 30-60 seconds rest between the sets.

1 mile walk to warm up, 1.25 after the workout for cool down. Thought about hopping in the pool, but it is sitting at 66 degrees right now, so no hopping in. MIGHT consider easing in and sitting in for a few post workout, that's not as bad. Something about cold water hitting the head that takes my breath away and makes me want to breathe in at exactly the wrong time...

[Cylon357]

Fasted cardio this morning.

1 mile walk outside

8 total rounds, 2 minutes each, 30 seconds between rounds. Alternating jog on treadmill and the climber.

1 mile walk outside.

Shower and done.

[Cuz]

Killing it man!

[Cylon357]

Dupe

[Cylon357]

Killing it man!

Thanks brother! If I ever get my diet in order, I'll be good to go!

[Cylon357]

Thursday night bench workout. I couldn't post last night because the site was in and out.

Started out feeling weak on flat bench dumbbell presses,but got 8, 6, 6, 8 for work sets. I almost called it and stopped but then thought eh, maybe it will pick up.

It did, yay!

Moved to barbell incline press, setting the bench at 22.5 degrees instead of 45, just for variety. 12, 10, 8, 6 (I think the 8 and 6 were at 185).

Setup the landmine attachment and did landmine mine shoulder presses, 4x8-10. That was a trip and lit up the delts, especially the fronts.

Laterals, 3x8-10, supered with reverse laterals, 3x10. Goddang it, man, my delts were on fire and hurting so damn good.

Skull crushers, 3 sets, supered with dumbbell curls, 3 sets. I did one set of crushers with a normal pace and got 15, then did slow and controlled for the next 2 and got like 8 or 10. Fire!

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

All good here!

[Cylon357]

Saturday back day

3 sets deadlifts, only to warm up.

Set up the landmine low row and did some sets. Like, this is where I spent all my time. 8 or 9 sets total, various grips and weights.

Tried doing some belt squats... 3 sets, but it will take some time to work out exactly how best to them.

3x6 chinups, bit the lats were fried. 1x8 partials, just to punish the back for letting me down lol

1 mile walk to warm up, half a mile jog and then half a mile walk to end it.

Good workout, if a bit unvaried

[Quester]

Hey Brother, I don't look around enough, sorry I didn't see this! I'll catch up and keep up, love you man! Keep it up!

[Cylon357]

My first vid in a bit, just a short, teasing the DIY rowing platform. Setup is definitely a work in progress, but eh, it was less than 50 bucks to put together... I can rebuild it and still be ahead!

https://www.youtube.com/shorts/RbEPaNmgpFk

[Cylon357]

Overhead press workout Sunday

Barbell overhead press to kick it off, 5 total sets, 3 work sets, 6 6 8

Barbell shrugs, 4 sets, 15, 12, 10, 10

Tricep pushdowns, 3x12-15, super setted with 3x12 dumbbell curls.

Cable flyes, super setted with reverse laterals, 3x15 of both.


HIIT was the tire hammer thing, 6 90 second rounds. Probably going to post a vid on that as I tried using a 100lb bag in place of the slam ball. Spoiler: it didn't go well lol but I did finish with the slam ball.

1 mile slog at an 11:30 pace, then a half mile walk to cool down.

Walked into the pool (66 degrees) up to my pecs to really cool down. Stayed about 2 minutes cause dang that was cold!

That's all folks!

[Cylon357]

Week 3 kicked off a day late (Wednesday), but that's OK. I've been tired this week and needed the extra day.

I only did three exercises though I kept them intense.

Front squats, 6 total sets, 4 work sets of 6, 6, 8, 8.

Lat pulldowns, really focusing on getting the upper lats. 4x8-12

4 sets calf raises, 25 each.

Almost a mile to warm up, then a 1 mile jog after the weights, with a smidge of a cool down walk.

All good here!

[Cylon357]

Thursday night bench workout. A simple, sweet classic.

Barbell bench, 3x3 for work sets, but REALLY felt it in the pecs, so I will take it. TBH, I probably had 3x4, but was feeling a little off... turns out, I forgot to wear my elbow sleeves and though it didn't seem to cause any problems, I think the mental aspect of something being "not quite right" got in there.

Dips, 4 total sets. 10, 8, 8, 10. The 8s were with 25#, the 10s with no weight.

Skull crushers, 3x15, supe setted with dumbbell curls 3x12-15

45 minutes or so, about 18 total sets.

1 mile walk to warm up and another mile to cool down.

[Cylon357]

Friday morning fasted cardio

One half mile walk

1.5 mile jog

One half mile walk

I made it, that's all I claim!

[Cylon357]

So apparently, back day has pivoted back to deadlift day, at least for today.

Deadlifts, 7 sets total, 325x2x3 for heaviest 2 sets. Like so much for keeping things 225 or less.

Then did a couple of sets of sumo, 275x5 each set.

Barbell rows, kept it light, 3x10.

Hip thrusters, 1x12, 2x10

Chinups, 3x8, no weight but all the way up.

Smith machine calf raises, 20, 15, 14, 14 REALLY feeling the pump and getting the stretch.

Leg press, 3x20 super light.

About 15 to 20 minutes in the sauna.

I THINK that was it, but it was over 30 minutes on those first three exercises total. I should sleep REAAAALLLL well tonight.

[wango]

Like ^^^.

Goin heavy are you?!?

[Cylon357]

Like ^^^.

Goin heavy are you?!?

Wasn't supposed to, danggit!

One of those deals where egos rears its head and I'm like "lemme see what this old man can do". Not much, admittedly, but still more than I should be!

[Cylon357]

Sunday workout was dumbbell overhead press and bicep curls. I was feeling burnt, then did the math and realized this was my fifth workout day in a row. So, tomorrow's planned off day is overdue!

[Cylon357]

Had Monday off and enjoyed that!

Tuesday was squat day, though.

Barbell squats, not front squats, but did them off of a squat wedge with my heels elevated. That was interesting and felt it more in my quads. 6 sets or so.

Set up for landmine rows, 4 sets.

1 set of belt squats off of the landmine setup. I just have to figure out what the right setup is.

Leg curls and leg extensions, 3 sets each, 20 reps on the extensions, 15 reps on the curls.

1 mile walk to warm up. After the weights, half mile jog and then another half mile walk to wrap it.

Feeling this week 4, but I'm in the home stretch now!

[Cylon357]

2 mile jog today at lunch, fitbit says in 18 minutes, BUT I think it has something wrong, like maybe it miscalculated the distance. Still, it was 18 minutes of jogging and I did not expire,so I call it a win.

[Cylon357]

2 mile jog today at lunch, fitbit says in 18 minutes, BUT I think it has something wrong, like maybe it miscalculated the distance. Still, it was 18 minutes of jogging and I did not expire,so I call it a win.

Actually, quick math and looking at the map of the route, indicates it was probably closer to 1.8 miles, and thus a 10 minute mile time, which is more believable.

Either way, I'll take it

[Cylon357]

Bench day, Jack and Jill!

Dumbbell bench, 6, 6, 8, 8 as work sets.

Landmine over head press... I can really get under that and focus on the delts, damn that hurts so good. 4x10

Skull crushers, 3x12-15 super setted with dumbbell curls, 3x10

Dumbbell flyes, focusing on continuous tension, 2x12.

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

Tomorrow is an off day, both from the gym and work. Going to see a concert on the coast!