Wango back at the grind

[Cylon357]

Push day yesterday with light abs, but extra long cardio of elliptical and treadmill. Back was starting to feel the effects of Monday’s workout.

Today it’s really felling it. I think that “hybrid row” had some impact. Biceps still a bit toasted as well. 3.5 miler with my wife and 1/2 way into that I knew my legs were not happy. Ground it out though & glad I did.

A connection in the business got us a quick A/C visit from a trusted company - he came out unexpectedly Monday & told us the good news. The motherboard was not damaged and there was some simple fluke that happened in the thermostat. If it was that motherboard & it was not available, it’s entirely likely we would to have replaced everything. Could have seen numbers up to $20K. Needless to say, we are overjoyed; and a lot cooler.

Oh yeah, had to replenish the liquid THC today and went to a new sister store of where we currently go. My GAWD, this place was huge, with tall ceilings, fancy layout & fancy display cases and I’m guessing just about anything that has THC that’s available. It reminded me of the FAO Schwartz toy store in New York.

Those back muscles are like "hey, we talked about this! Leave us out of this craziness!"

GREAT news on the AC. We had our entire system replaced at the beginning of the summer and it was not cheap. Worth every penny though.

[wango]

Those back muscles are like "hey, we talked about this! Leave us out of this craziness!"

GREAT news on the AC. We had our entire system replaced at the beginning of the summer and it was not cheap. Worth every penny though.

Oh yeah, those muscles were surprised.

We had bought a 21 seer unit, 11years ago. Pricey, yup, but it is so energy efficient, it’s estimated to save $1000 per year, which means it paid for itself. That $20K we just saved might very well be going towards solar panels & storage batteries. Things are getting ridiculously goofy out here with lack of water, blackouts, etc. Plus, not to jinx us, we are definitely due for a big quake and that one 25 years ago was a major pain in the ass. Batteries running dedicated circuits would be a nice luxury.

[wango]

Thought my pull day would have to be limited due to not being recovered yesterday. Turns out it was the opposite. Went heavier with everything - solid workout!. Throw in abs and we walked back and forth to the gym. Yesterday was severe calorie restriction: chicken breast & egg whites at lunch and only a low calorie cucumber/kale juice for dinner (no booze).

So not being recovered today effected my push day a bit as I had to drop my weights on military press & incline. However was able to add resistance again on everything else (hell, I’ll take that and say thank you). 4 different ab & core exercises, 4x6 minutes on the elliptical and 25 minutes on the treadmill. Damn, that was a 2 hour effort, but I am feeling great. Going to definitely chill tonight & eat a few more calories, but still avoid bread, pasta & rice. Hopefully have some juice left in the tank for a solid walk tomorrow.

[Cylon357]

Thought my pull day would have to be limited due to not being recovered yesterday. Turns out it was the opposite. Went heavier with everything - solid workout!. Throw in abs and we walked back and forth to the gym. Yesterday was severe calorie restriction: chicken breast & egg whites at lunch and only a low calorie cucumber/kale juice for dinner (no booze).

So not being recovered today effected my push day a bit as I had to drop my weights on military press & incline. However was able to add resistance again on everything else (hell, I’ll take that and say thank you). 4 different ab & core exercises, 4x6 minutes on the elliptical and 25 minutes on the treadmill. Damn, that was a 2 hour effort, but I am feeling great. Going to definitely chill tonight & eat a few more calories, but still avoid bread, pasta & rice. Hopefully have some juice left in the tank for a solid walk tomorrow.

Man, you are killing it lately!

What is your current protocol?

[wango]

Man, you are killing it lately!

What is your current protocol?

Thank you very much! Well, it’s now been 14 straight weeks of this:

Drugs
.75 mg test 2x/wk.
.25 arimidex 2x/wk.
Multi-vitamin
No stimulants except morning coffee

Diet
Fasting 1 time per week to jump start this in the beginning. Still May interject that, but thinking it’s not a wise choice now.
2 meals per day of approx 6-8 ounces of protein (chicken or fish, minimal red meat) & vegetables.
Last 2 weeks added a third meal of breakfast: 4 egg whites & one whole egg.
No rice, potatoes. Pasta only one time & a few Thai steamed dumplings in those 14 weeks.
Minimal fat, unsaturated as much as possible.
No cheese or milk
Trying to replace alcohol with low calorie THC liquid 1-3x/week. The reality is, is that I am a functional alcoholic and need my 2 bottles of wine per night (approx 1500 calories).

Training
Always fasted unless the longer walk is after lunch.
2 push days, 2 pull days (72 hours between same muscle groups). Keep saying I’m going to do legs regularly, but can’t get going on that.
Abs/core 3-4x/week
Cardio 4 days/wk at the gym x 30-45 minutes
Cardio 1-2x/wk of walks steadily building to 6.5 miles

It’s going to get interesting/tougher from here regarding progress (I think). To this point I’ve added muscle, but it could have been more had I had the calories (protein). At this stage to really whittle away at lower abdominal & chest fat that I’ve had since my 20’s (just could be genetics saying that’s what I have to live with), I’ve got to take it to another level. I really think to get “ripped” and drop to single digits, it’s going to take 15 more pounds of fat loss. When I see MMA fighters of my height & frame (middleweights) step into the ring & looking good, they are 185. BUT, to still grow muscle and not catabolize it, might get extremely difficult. I just may have to see if adding more to my diet to increase my metabolism and allow calories for muscle is nearing it’s time.

I can’t add much more weight bearing cardio as I’m on year 15 of my first hip replacement so I’m thinking adding rowing and cycling at the gym. No pool is available. If I can, I just might add a second afternoon cardio workout 2x/wk at first, to see the effect.

Long winded response (as always).

Bring on week 15!

[wango]

Yesterday was a nice & strong pull day. Threw in abs and walked back & forth to gym. Really digging the anti gravity machine for pull ups. Trying to go with as little assist as possible so I can get 4x6 wide grip and 4x6 parallel grip.

Push day this morning with elliptical & treadmill (40 minutes). Lunch, nap, read, then back for round 2. Rowing machine, stationary bike, elliptical and finished with treadmill (another 40 minutes). Mixed in 3 different ab/core movements at 3 sets each.

The farmers market fish dude rocked on Sunday; got a tasty piece of Salmon (with veggies) tonight for dinner.

The pic which I’ll post in a bit was last nights dinner & todays lunch. Bless my baby’s culinary efforts & skill; love her to death, God blessed me with an angel.

[wango]

Damn, that salmon kicked ass. And, not going to complain about the asparagus & zucchini.

Bring on tomorrow.

JFC, can this place get anymore judgmental?

[Cylon357]

Damn, that salmon kicked ass. And, not going to complain about the asparagus & zucchini.

Bring on tomorrow.

JFC, can this place get anymore judgmental?

What's up?

[wango]

What's up?

Meh, just a temporary rant. TY for asking.

Currently fueling up with coffee & eggs. Mirror looking good, but the scale is stuck on 202. These next pounds are going to be a bitch and a half; hoping that I don’t injure myself. The crystal ball says lots of cardio & abs in a couple of hours . . . . . .

[wango]

So much the crystal ball. It’s too nice out.

The wife was headed for a walk, the temperature was a perfect 80 degrees with an occasional breeze & oddly, my legs felt somewhat fresh. So I told her I want to do a PB and get past 6.5 miles.

Generally I can tell when I’m at the 3 mile mark and still felt good, then caught a second wind at the 6 mile mark . . . .

7.4 miles, 2 hours and 25 minutes and 16,717 steps.

Hell yeah!

[wango]

Pull day.

Loving the pull-ups. Also digging the low cable bicep curls. Also have a machine that simulates seated bicep curls, but you can curl your arms separately. I’m fiending on one arm at a time with strict form and as much weight I can handle for 4 sets of 6.

Threw in 4 ab/core movements at 3 sets for each.

Legs are fried so giving cardio a break today.

Just got back from the grocery store; treating myself to a couple of NY steaks for dinner & tomorrow’s lunch.

[wango]

Push day. Shoulders are a tad sore, so did without military press & some dumbbell stuff. However, my triceps said “hey we have more energy now” & I went full throttle on them. Even added weight to machine dips and close grip bench (on a machine).

Legs are kind of recovered and were able to tolerate 2 rounds of 6 minutes on the elliptical & 25 minutes of treadmill.

Stuck at 202, but my shoulders and arms are bigger/fuller. Plus didn’t cut out any alcohol this week, in fact drank a bit more (white wine in the freezer in the Summer makes me very happy). I will try to make up for that lapse next week.

Light lunch, then some yard work should burn off a few more calories. If my muscles grew as fast and steady as the jasmine on our fences, I’d be monstrous.

[Cylon357]

Push day. Shoulders are a tad sore, so did without military press & some dumbbell stuff. However, my triceps said “hey we have more energy now” & I went full throttle on them. Even added weight to machine dips and close grip bench (on a machine).

Legs are kind of recovered and were able to tolerate 2 rounds of 6 minutes on the elliptical & 25 minutes of treadmill.

Stuck at 202, but my shoulders and arms are bigger/fuller. Plus didn’t cut out any alcohol this week, in fact drank a bit more (white wine in the freezer in the Summer makes me very happy). I will try to make up for that lapse next week.

Light lunch, then some yard work should burn off a few more calories. If my muscles grew as fast and steady as the jasmine on our fences, I’d be monstrous.

If we really want to grow, we need to take a look at kudzu and see what makes it grow so fast. Extract that, make it human usable, and boom!

[wango]

Ate well this weekend; more calories from protein & saturated fat (red meat), the body dug it. Even had my first piece of bread in 4 months.

Ripped into week 16 with gusto. Heavy pull day yesterday: was able to cut back to less assist on the gravity assist pull ups and added a plate on all bicep machines. A couple of ab exercises and 3 x 6 minutes on elliptical.

After 2 straight nights now of no alcohol, the mirror looked even better and the scale is back at 201. Today wash a push day. Did everything for Delts including military press and front raises (usually the toughest shoulder movement for me). 3 x 6 minutes on the elliptical and 25 minutes on the treadmill. Fish and veggies for lunch, with more fish and a salad for dinner, later.

Hot week weather wise, don’t see any walking outside happening . . . .

[Cylon357]

Ate well this weekend; more calories from protein & saturated fat (red meat), the body dug it. Even had my first piece of bread in 4 months.

Ripped into week 16 with gusto. Heavy pull day yesterday: was able to cut back to less assist on the gravity assist pull ups and added a plate on all bicep machines. A couple of ab exercises and 3 x 6 minutes on elliptical.

After 2 straight nights now of no alcohol, the mirror looked even better and the scale is back at 201. Today wash a push day. Did everything for Delts including military press and front raises (usually the toughest shoulder movement for me). 3 x 6 minutes on the elliptical and 25 minutes on the treadmill. Fish and veggies for lunch, with more fish and a salad for dinner, later.

Hot week weather wise, don’t see any walking outside happening . . . .

You know, you could take a laxative and probably get to that 199.9....

[wango]

You know, you could take a laxative and probably get to that 199.9....

LOL! Or generally after a long walk outside I’ll drop a bit over a pound of water . (Yup, did that a couple of times for a quick smile).

Only 3 more weeks to till the teens are out of the gym!