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

[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!

[Cylon357]

Deadlift day at the

🎶 Y M C A 🎶

Deadlifts to start off, 3 work sets I think, 6 each.

Barbell rows, 8, 5, 5, 10

Hip thrusters, 12, 8, 10

Smith machine calf raises, man, that lights them up. 4x20-30

Leg press, 3x15

Pull-ups 3x6-8 no weight.

15 minutes in the sauna. Shower, dip on the pool, then out the door.

All good here!

[Cylon357]

Overhead press workout to wrap week 4.

Barbell overhead press to start, 3x6 work sets.

Cable flyes, with my rigged up cable system. Pics on that later. Anyhow, 4x12.

Dumbbell curls, 3x14, tricep pushdowns, 3x12-15.

Dumbbell laterals, increasing weight, 4x8-15.

That's it here!

[Cylon357]

Let's see, yesterday was a bit of aerobic activity with the treadmill / climber thing.

Today, was just some lat pulldowns, and low pulley rows, with some calf raises at the end.

Deload weeks are good!

[Cylon357]

Just a little bit of interval jogging yesterday. I may do something today, though it gets REAL on Tuesday!

[Cylon357]

Two two Tuesday night squat night!!

Week one started with a bang

Barbell squats 4x5 uptempo work sets for a bit of conditioning, maybe?

Pull-ups 4x6

Landmine calf raises, 3x25

Leg curls and extensions 3 sets each, did a drop set on the last set of curls.

Outside for six rounds of 90 second runs, 30 second walks.

Huffing and puffing but all good!

Some yoga stretching and protein,shower and chilling now. Rewatching NYPD Blue, that's a damn good show in the early seasons, in particular.

[Cylon357]

Wednesday I did fasted AM cardio, simple two mile walk.

Thursday was bench day.

Barbell bench, 3x6 work sets.

Dips, un weighted, 4x8

Skull crushers and dumbell curls, 3x12 each.

Metcon was 6 90 second rounds of the tire hammer thing, 30 seconds between rounds.

All clear here!

[Cylon357]

Deadlift day at the Y.

Deadlifts started... every time I say this is just to get the blood pumping, I end up doing more. 3 work sets, then 3x6x225 sumo for the heck of it.

Barbell row, relatively light, 3x10

Hip thrusters 3x12

Leg press, mostly for pump, 3x20

Pull-ups 3x6

Smith machine calf raises 3x20.

There was a dude in the multiple purpose room where I did deads, rows and thrusters. This MF'er was grunting and groaning on EVERY SET of EVERY EXERCISE he did. Like oh yeah really hitting those tricep kickbacks huh?

I told a couple of the women in there that were distracted by it that "he does sound effects for gay porn". Thank God they died laughing... I sometimes get the workout feels and just say what I'm thinking without a filter.

All good here though. Got filet and scallops on the menu tonight!

[Cylon357]

Here are some pics of the crissover setup I rigged up. Note that I need to clean up the bolt holes with a router but it works for now.

[Cylon357]

Overhead press workout today to end week 1

Barbell overhead press, 3x6 work sets

Shrugs, 3x15

Cable flyes with the above setup, 3x15, focused on feel.

Single arm pushdowns, 3x15, with ezcurl bar curls, 3x12

Dumbbell laterals 3x8

About 2.5 miles total walk and all is good here!

[Cylon357]

Squat day to kick off week 2

Barbell squats, 6x3, at an up tempo, sweat like a long tailed cat in a room full of rocking chairs pace. Seriously my shirt was soaked

Landmine rows, 12, 10, 8, 8, 10 focused on feel

Barbell Calf raises, 3x25 off the block

Leg curls and extensions, 3 sets each

1.5 mile walk after at an about 15 minute mile pace for some LISS and some more zone minutes

All good!

[Cylon357]

2.5 mile walk at a brisk pace, fasted, first thing this AM. That is all for the day.

[Cylon357]

Just dumbbell bench press and dumbbell curls for Thursday's workout. Mistimed my meals...

[Cylon357]

Deadlift / back day at the YMCA on Saturday

Deadlifts started us off, got 315x5, but went 0 for 2 attempts at 365. 2nd attempt got off the ground a bit further than the first one, maybe 2 inches, and then was like nah not today, punko! All good, I dropped weight to 315 and did another 3 or 4, then dropped to 225 for 2x6 sumo.

And I actually think "I'm not going higher than 225 I just want to warm the body up"...

4 sets barbell rows, then 2 sets hip thrusters.

Did some smith machine calf raises, 4x25, off a block. Damn, that makes me walk like a cat on a hot tin roof.

I ended up trying squats in the smith machine, light weight, 3x6. I positioned my feet well out in front of me so that I was basically leaning into the bar. Dddaaannnnngggg, did that ever light up the outsides of the quads!

Pulldowns, 3x10, wrapped the weights for the day.

15 minutes in the sauna, then shower and off to the house. Life is good here, hope it is for you all, too!