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

[Cylon357]

Whoo, Friday night concert trip made Saturday an off day!

But I hit back today, next to last workout of week 4.

No dead lifts.

Did 6 sets of pullups, various grips and weights, 4 to 8 reps each set.

Took the time to dial in the land mine setup and got another 6 sets there.

Calf raises with the high land mine setup, 3x25

1 mile jog (11:15) pace outdoors.

1 mile walk to warm up, about another half mile walk to cool down.

[Cylon357]

Overhead press workout to wrap week 4!

Got a 21st century personal best of 155x5. I know that ain't Jack compared to some of y'all, but I will take it and strut while I do!

I tried 165 and it said NO, but then I dropped down and got the 155x5, so all good.

Shrugs, all light, 20, 3x15

Ezcurl bar curls, 2x10, 1x8, super setted with pushdowns, 3x15. The 8 rep set of curls I did slow and controlled and burned for it.

Cable flyes, 2x15, reverse cable flyes, 2x15 and then dumbbell laterals, 2x10, all super setted.

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

All is good in Cy-town tonight!

[Cylon357]

BTW, I dropped the masteron and gonna try to cruise until next blood work on something like 100 test and 50 primo. I might swap the primo for mast at that same dose, dunno yet. I damn sure like mast, so far the mental feel is better with it than primo. But the strength seems maybe a tad better with primo. Like, that 155, maybe I had another rep or two, if I hadn't had my eye on 165.

[Cylon357]

Mile and a half jog at lunch today. Not bad for an off week.

Weights tomorrow.

[Cylon357]

Easy weights day. A few sets of squats, a few sets of bench. Evidently, I needed the deload....

[Cylon357]

Let's see, Friday I got in 12,000 steps and never left our property. I pressure washed the lanai and pool area thoroughly, then did house work. Then we hosted some friends and grilled some turkey burgers.

In other words, I had Friday off from work work, and no exercise day, BUT I dang sure worked lol!

Saturday, I donated a pint and took it kind of easy.

Today, I did some lat pulldowns and am about to get outside and wash the 4Runner.

Week 1 starts Tuesday!

[wango]

Sounds like a busy few days!

[Cylon357]

Sounds like a busy few days!

It DOES make me look forward to retiring some day!

[wango]

It DOES make me look forward to retiring some day!

Like ^^^^

[Cylon357]

Squat day to kick off week one

Front squats, actually. 4 work sets, 8, 6, 5, 8.

Landmine rows, 4 total sets, gradually higher weight, 15, 10, 8, 8.

Calf raises, 3x25

Leg extensions 3 sets, 12 to 20 and leg curls, 3x8-14

Couple of sets of pull-ups, 2x6, and single leg calf raises, 2x20 to finish the weights.

2 minute jog, 1 minute walk, twice
1 minute jog, 1 minute walk, twice
Then about a half mile walk to cool down.

All good!

[Cylon357]

Cardio today. Not bragging...

1 mile walk outside

3 rounds of:
2 minute runs on treadmill
30 seconds rest
2 minute intervals on climber
30 seconds rest

12 work minutes total, but they were fairly intense

Half mile walk outside to cool down

Shower, then back to work

[Cylon357]

Bench day

Barbell bench press, 4 work sets, 8, 3, 3, 8

Skullcrushers, 3x15, slow and deep, super setted with dumbbell curls, 3x14.

I setup the low pulley and did low cable flyes, with low reverse cable flyes, 3x10 each. Also did focused dumbbell laterals, 3x8.

Did some low pulley curls, 2x10 supe setted with French presses, 2x10

3/4 mile walk to warm up, 1.25 to cool down and life is good!

[Cylon357]

Back / deadlift day at the YMCA

Deadlifts started out, 5 sets total. 8, 8, 6, 6, 8

Barbell row, 5 total sets 6-12 reps

Hip thrusters, 3x10-15

Smith machine calf raises, 4 sets, 15 to 25

Leg press, super light, 3x15, various stances

Chinups, 8, 6, 6

1 hour and ten minutes, 542 calories, 80 "zone minutes", according to my device. Zone minutes are a fitbit thing.

A good workout!

[Cylon357]

Overhead press day to wrap week 1.

Barbell overhead press to start, 135x6 top work set. Went for 165, that was a walk out and walk back, 155 no go today too. The deadlift workout yesterday drained me, I guess.

Dips, no weight, 3x8. Focused on leaning forward and keeping my elbows in and blasted the chest. That was good!

Barbell shrugs, 1x15, 2x12.

Tricpe pushdowns, focusing on that last inch or so of movement, 3x12. Ezcurl bar curls, focusing on feel, 3x12 as well.

Cable flyes, 3x12 supered with 3x12 reverse cable flyes.

The pump was good!

[Cylon357]

Pushed squat day to Wednesday from Tuesday. Kind of needed the rest.

So barbell squats to start a long lunch. A couple of work sets at 6 reps each, then dropped some weight and did 1x6 wide stance and 1x6 narrow stance.

I'm not as strong at lunch as I am in the evening, probably because of eating schedule. Eh, first world problem

Setup in the low landmine configuration and did 3x12 rows. Really focused on form and feel.

Setup in the high landmine configuration and did 3x8 front facing hack squats, varied stances.

Left the high setup in and did 3x20 calf raises off a block, zoinks!

3x15 leg extensions super setted with 3x12 leg curls. Kept the weight light and focused on feel.

1 mile jog outside, then about a quarter mile walk to cool down.

Shower, food, and back to work!

[Cylon357]

Bench day

Dumbell bench, work sets 10, 8, 8, 6

Incline barbell, 10, 5, 8

Skull crushers and dumbbell curls, 3x12 to 15 each

Dumbbell flyes, 3x12

Something else don't remember what now.

They are doing controlled burns in the state park about a mile from us. The smoke is thick in the mornings, and keeps me in a little, so I haven't been getting the steps in like normal. All good tho!

[wango]

Keep up the great work Cy!

[Cylon357]

Keep up the great work Cy!

I'm trying man! Some days are harder than others!

[Cylon357]

Back workout

Lat pulldowns like 8 total sets, 8 to 15 reps

Low cable rows, 6 or so total sets, 12 reps each

Various grips on both of those

Hip thrusters, 2x15

Calf raises, 3x25

Something else, maybe, but it's forgotten now now.

1 mile jog, 11:30 pace

Thats it!

[Cylon357]

Good shoulder workout today at the YMCA to wrap week 2.

Barbell overhead press to start, 3 real work sets 5, 6, 6. I tried 155 but it was like nope, not today for whatever reason. So, my work sets were at 135.

Barbell shrugs 135x15, 185x12, 225x2x10.

Dip machine, 85, 125, 145, 185x2x8. It is actually called a "tricep press" machine, but it is a dip machine. Lean forward about 5 degrees and feel it in the pecs, almost none in the triceps.

Cable flyes 5x10, 3 up high, 2 down low.

Close grip bench, 3x10, super setted with skull crushers, 3x15.

Ez curl bar curls, 3x10, super setted with dumbell curls, 2x10

Lateral raises, 2x8, 1x15

Reverse laterals on the machine 3x10, sort of super setted with flyes on the same machine, 2x10.

No sauna today as I FORGOT MY F*CKING TOWEL!!

All good tho!

[wango]

Good shoulder workout today at the YMCA to wrap week 2.

Barbell overhead press to start, 3 real work sets 5, 6, 6. I tried 155 but it was like nope, not today for whatever reason. So, my work sets were at 135.

Barbell shrugs 135x15, 185x12, 225x2x10.

Dip machine, 85, 125, 145, 185x2x8. It is actually called a "tricep press" machine, but it is a dip machine. Lean forward about 5 degrees and feel it in the pecs, almost none in the triceps.

Cable flyes 5x10, 3 up high, 2 down low.

Close grip bench, 3x10, super setted with skull crushers, 3x15.

Ez curl bar curls, 3x10, super setted with dumbell curls, 2x10

Lateral raises, 2x8, 1x15

Reverse laterals on the machine 3x10, sort of super setted with flyes on the same machine, 2x10.

No sauna today as I FORGOT MY F*CKING TOWEL!!

All good tho!

Like ^^^. Man I miss that little luxury.

[Cylon357]

Like ^^^. Man I miss that little luxury.

The little luxury of the like or the luxury of the sauna lol?

[wango]

The little luxury of the like or the luxury of the sauna lol?

The like option. But that said, a sauna is a nice luxury.

[Cylon357]

Crappy leg workout to start week 3.

Managed to get in some front squats, calf raises,and a couple of sets of pull-ups.

That was it. Just wasn't feeling it today plus the knees were bothering me. Eh, tomorrow is another day!

[Cylon357]

Fasted cardio this AM.

3/4 mile walk outside to warm up.

1 mile at 10:00 pace on the treadmill.

A little over a half mile walk outside to cool down.

Shower and off to work!

[Cylon357]

Bench day, better than squats.

Barbell bench, 3 work sets, 6, 5, 11

Landmine overhead press, 3x10, 1x8

Pushdowns, 3x15, ezcurl bar curls 3x10

Cable flyes, 3x15, reverse cable flyes, 3x12

5x1 minute rounds of shadow boxing, 15 seconds rest between each round

Out side for 5x1 minute running, 15 seconds between rounds.

About a half mile walk to cool down.

All is good here!

[Cylon357]

Back day at the YMCA.

Deadlifts to start, supposedly just for warm-up but of course I went and did a 5 repper at 325. Way more than warm-up, I generally stay at 275 or even 225 for getting the body ready.

Barbell rows, 8, 6, 6, 8.

Hip thrusters 3x8

Leg press, light weight 1x20, 2x15. The 15 reppers were with a narrow stance and the feet pushed forward... I really ft that in the outer quads.

Pull-ups, 3x8

Smith machine calf raises, 5x12-20.

Sauna for 15 minutes, then rinse off, hop in the pool,rinse again, then done!