Wango back at the grind

[wango]

First Sunday workout in decades.

Squats w/resisted snatch movement 4x12
Hip ABD 4x12
Lunge walks with narrow stance for balance 2x20’
Butt ugly/demoralizing keeping myself balanced. Plus I can barely do a 45 degree deep lunge.

I hear a shower and a glass of wine calling my name so f the bike & abs for today, lol.

[Cylon357]

First Sunday workout in decades.

Squats w/resisted snatch movement 4x12
Hip ABD 4x12
Lunge walks with narrow stance for balance 2x20’
Butt ugly/demoralizing keeping myself balanced. Plus I can barely do a 45 degree deep lunge.

I hear a shower and a glass of wine calling my name so f the bike & abs for today, lol.

Squats?? You really are eye balling the Masters O!

[wango]

Squats?? You really are eye balling the Masters O!

Lol. Just BW for now. I got this belt and have already tried it with light resistance bands, works like a charm. Bless Amazon. And man, I recall Covid days when the prices were tripled, availability was zero & delivery time was forever. My stuff is inexpensive & gets here in 1-2 days.

[wango]

AM
Curls SS w/ press downs 3x20->15
Reverse Curls SS w/ overhead extension (same)
Alternating curls SS w/ kickbacks (same)
Lateral raises SS w/ seated bent over lat raises ((3x12)
Upright rows (3x20)
Lunge walks 3 x 20’

Was going to hit it again this afternoon but got wrapped up in a few hours of yard work.

Winter pale skin looks a little healthier, lol.

[wango]

Oops, a little too much yard work, my back wasn’t happy with me last night.

Chest press (20, 15, 15) SS w/ rows (same)
Front flies SS w/rear (3x20)
Shrugs SS w/ high pulls (3x15)
Bicep curls (3x20) giant set w/ lunge walks (3x20’) then ab roller (50,40,40)

Stretch and done.

Encouraged w/ walking lunges - balance coming along and can lunge a hair deeper.

A little warmer out, sweating a bit. Thinking of fan (s) as the temps keep climbing.

[wango]

Speed session with minimal rest between super sets & exercises. All were 3 sets of 12-15.

Chest press SS w/ High Pulls
Biceps curls SS w/ Press Downs
Reverse curls SS w/ Overhead extensions
Upright Rows SS w/ Lat Pulldowns
Shrugs SS w/ Rear lateral raises
Alternate curls SS w/ Front raises

Here comes Summer temps, glad I got this in early.

[Cylon357]

Speed session with minimal rest between super sets & exercises. All were 3 sets of 12-15.

Chest press SS w/ High Pulls
Biceps curls SS w/ Press Downs
Reverse curls SS w/ Overhead extensions
Upright Rows SS w/ Lat Pulldowns
Shrugs SS w/ Rear lateral raises
Alternate curls SS w/ Front raises

Here comes Summer temps, glad I got this in early.

Summer temps have been hammering us since March lol!

Been laying off the weights, but working outside...

[wango]

Summer temps have been hammering us since March lol!

Been laying off the weights, but working outside...

You’ve had some ugly weather. And you got that humidity stuff too

Working outside at our age is a workout in itself!

[wango]

3 SS of Squats w/snatch motion w/ upright rows.
3 Giant sets of Chest press, Rows & Hip ABD
3 sets each of front raises, lateral raises & Bent Over lateral raises.
3 SS of front flies w/ rear flies

Kept reps in the 15-20 range.

Skipping my pm workout, f-it this book is too good.

[wango]

Got in a fast one before dinner.

3 sets curls SS w/ press downs
3 sets reverse curls SS w/ overhead ext.
3 sets upright rows SS w/ chest press
Walking lunges 3x20’

Too nice out to pass up.

Cheeseburger, corn on the cob & baked beans for dinner.

Finished the night with a bbq cooking contest show. A great 4th!

[wango]

Little heavy on the calories last night, but damn worth it. Today’s lunch to make up for my sins.

2 mile walk.

Lat Pulldowns GS w/ Chest Press and then Ab Roller (3 sets)

2 sets of 25x biceps curls SS with Ab Roller.

Total of 205 crunches.

Stretch.

Perfect weather & a great day.

[wango]

AM
25 minutes stationary bike

PM
3 SS Upright Rows w/ bent over lateral flies
3 GS Rows, 20’ lunge walk, Ab Roller
3 SS Shrugs w/ front raises
2 sets (drop set) of rear flies

Last night’s winner of a dinner:

Brioche bun on bottom w/ slice of cheese (buried)
Leftover homemade beans
Cheeseburger (rare, juicy & bloody)
Lop sided sunny side up egg

That will be repeated!

Mirror getting better again, close to where I left off in November. The bottom line is these bands are definitely working.

[almostgone]

Speed session with minimal rest between super sets & exercises. All were 3 sets of 12-15.

Chest press SS w/ High Pulls
Biceps curls SS w/ Press Downs
Reverse curls SS w/ Overhead extensions
Upright Rows SS w/ Lat Pulldowns
Shrugs SS w/ Rear lateral raises
Alternate curls SS w/ Front raises

Here comes Summer temps, glad I got this in early.

88°F here today....real feel = 104°F. Got out of the Ortho's office and it was like being waterboarded in a steam room.

[almostgone]

First Sunday workout in decades.

Squats w/resisted snatch movement 4x12
Hip ABD 4x12
Lunge walks with narrow stance for balance 2x20’
Butt ugly/demoralizing keeping myself balanced. Plus I can barely do a 45 degree deep lunge.

I hear a shower and a glass of wine calling my name so f the bike & abs for today, lol.

Squats and narrow lunges are smart. Keeps the balance in tune, minimizes a chance of falls, and just plain good for bone density.

[wango]

88°F here today....real feel = 104°F. Got out of the Ortho's office and it was like being waterboarded in a steam room.

Yup, and you have humidity. We hit 120 a couple of years back, I’m thinking this Summer is going to be nasty.

[wango]

Squats and narrow lunges are smart. Keeps the balance in tune, minimizes a chance of falls, and just plain good for bone density.

Yup, doing them lunges for the balance, just as much as the strength. Plus doing them on a slightly uneven surface & barefoot makes it better still. Incredible, you can feel muscle fatigue from your feet to your core.

[almostgone]

Yup, doing them lunges for the balance, just as much as the strength. Plus doing them on a slightly uneven surface & barefoot makes it better still. Incredible, you can feel muscle fatigue from your feet to your core.

Oh yes, it transfers to the lower drivetrain. I had to go do a job over one of the injection presses. Had to get out of the man-lift, so I was tied off onto some structural. Stepped off onto concrete pad ( I'm usually on concrete floors a good 13 hours a date.

Anyway, for some reason on an overhead concrete mezzanine, had a protrusion of maybe 1/2"/~13mm all of the way though the crowded "restricted traffic" area Man when I got on level ground......ouch!!!

Everytime I turned to go in a different direction it felt like something in the iliacus/ upper sartorius area was pinched or something. Literally, would take my breath. No idea of the real culprit, those 2 muscles were just the ones giving me the grief.

2 days later the pain was totally gone

[wango]

Oh yes, it transfers to the lower drivetrain. I had to go do a job over one of the injection presses. Had to get out of the man-lift, so I was tied off onto some structural. Stepped off onto concrete pad ( I'm usually on concrete floors a good 13 hours a date.

Anyway, for some reason on an overhead concrete mezzanine, had a protrusion of maybe 1/2"/~13mm all of the way though the crowded "restricted traffic" area Man when I got on level ground......ouch!!!

Everytime I turned to go in a different direction it felt like something in the iliacus/ upper sartorius area was pinched or something. Literally, would take my breath. No idea of the real culprit, those 2 muscles were just the ones giving me the grief.

2 days later the pain was totally gone

Wow, that’s some deep pain & typically not associated with balance as they are hip flexors. Interesting story, darn those injection presses, lol.

If I recall from the HIT thread many years back, you had someone who did deep tissue work that you saw. I’d have them dig deep in there next time, because those (particularly the iliacus) are truly deep. Good luck!

[almostgone]

Wow, that’s some deep pain & typically not associated with balance as they are hip flexors. Interesting story, darn those injection presses, lol.

If I recall from the HIT thread many years back, you had someone who did deep tissue work that you saw. I’d have them dig deep in there next time, because those (particularly the iliacus) are truly deep. Good luck!

Will do and it was deep. I ended up grabbing a screwdriver by the metal end, going to locker room and dropping off my work pants, sitting on a bench, and using the rounded end of the handle to dig in

Like I said I'm not 100% they were the culprit, but they were where the pain was located. Not really a comfortable area to dig into anyway.

[wango]

Will do and it was deep. I ended up grabbing a screwdriver by the metal end, going to locker room and dropping off my work pants, sitting on a bench, and using the rounded end of the handle to dig in

Like I said I'm not 100% they were the culprit, but they were where the pain was located. Not really a comfortable area to dig into anyway.

You could be absolutely correct with those muscles. And yes, those are tough to get to, because they lie beneath other muscles. And, if you can’t relax the top muscles completely, it’s almost impossible to get those deep ones.

Try lying on your back, put pillows under your knees so you can completely relax the abs (if it’s that high). Then try to dig in, but it’s really tough to do it on yourself however.

BTW, what’s the status with the neck, shoulder & arm? 13 hours, did I read that correctly? Yikes!

[almostgone]

You could be absolutely correct with those muscles. And yes, those are tough to get to, because they lie beneath other muscles. And, if you can’t relax the top muscles completely, it’s almost impossible to get those deep ones.

Try lying on your back, put pillows under your knees so you can completely relax the abs (if it’s that high). Then try to dig in, but it’s really tough to do it on yourself however.

BTW, what’s the status with the neck, shoulder & arm? 13 hours, did I read that correctly? Yikes!

Appreciate the advice. Neck and shoulder pain is much less. Working on a slumped over position aggravates it though, makes traps spasm. Left shoulder and arm is still weak, but I get occasional incremental improvements.

Old age is catching up. Looks like carpal tunnel syndrome surgery is coming up on the left hand, but I knew I had it to a degree from the nerve conduction studies. Planning on it to be a minor thing compared to the neck rebuild.

Also, DeQuervain's tenosynovitis has decided to show up in the left hand, and DePuytren's contracture in both hands. I've had the DePuytren's to a minor degree for a while and it hasn't worsened. Maybe micro- needling will fix it? I had an uncle that had it really bad back in the 70s. It was amazing how much the tendon turned into pretty much a flesh cord/cable.

I never really thought much about life past 30 or so when I was younger. It seems like my body is declining rapidly to catch up with my schedule, albeit a few decades late.

I'm planning on the hand surgery in the left hand to be more of an inconvenience vs. the neck surgery. Just need my hands for work and it's time to start getting stuff fixed so I'm G2G whenever retirement hits (At least 3 more years, maybe 6). And yes sir, I work 12 hour shifts, but generally they end up being 13.

Time to go do more sweaty yard work. Thanks for asking!

It sounds like you're doing well. Your lifting posts look good!

[wango]

Appreciate the advice. Neck and shoulder pain is much less. Working on a slumped over position aggravates it though, makes traps spasm. Left shoulder and arm is still weak, but I get occasional incremental improvements.

Old age is catching up. Looks like carpal tunnel syndrome surgery is coming up on the left hand, but I knew I had it to a degree from the nerve conduction studies. Planning on it to be a minor thing compared to the neck rebuild.

Also, DeQuervain's tenosynovitis has decided to show up in the left hand, and DePuytren's contracture in both hands. I've had the DePuytren's to a minor degree for a while and it hasn't worsened. Maybe micro- needling will fix it? I had an uncle that had it really bad back in the 70s. It was amazing how much the tendon turned into pretty much a flesh cord/cable.

I never really thought much about life past 30 or so when I was younger. It seems like my body is declining rapidly to catch up with my schedule, albeit a few decades late.

I'm planning on the hand surgery in the left hand to be more of an inconvenience vs. the neck surgery. Just need my hands for work and it's time to start getting stuff fixed so I'm G2G whenever retirement hits (At least 3 more years, maybe 6). And yes sir, I work 12 hour shifts, but generally they end up being 13.

Time to go do more sweaty yard work. Thanks for asking!

It sounds like you're doing well. Your lifting posts look good!

Man, the orthopedic hits just keep coming; sorry to hear.

Saw my shoulder specialist. No relief in site till the Total Shoulder Replacements, which are inevitable. No pain here, but lousy functioning.

The goal for me is to not rush and add to the DJD with too much stress. The bands are perfect because the arc of motion is limitless and I can keep it without the slightest of aggravation & absolutely no shoulder sounds.

3 SS of bicep curls w/press downs
3 SS of reverse curls w/ overhead extension
3 SS of alternating curls w/ decline close grip press.

15-20 all sets. Little rest between SS.

Feeling & looking good w/ 120mg of TRT per week. Plus libido is at a “calmer” level which suits me just fine.

[wango]

Just wanted to say hi to all the muscles today:

4 SS chest press w/high pulls
4 GS curls, press downs, bent over lat. raises
3 SS hammer curls w/ front raises
2 SS of an roller and walking lunges (tried 1 for 30 feet, the other w/ a double lunge per step.

Enjoying the mild heat (80’s) for now, but here comes the 90’s and 100’s. August & September generally are miserable. Amazon has a big sale this week, we’re ordering a nice outdoor fan.

Feel blessed.

[wango]

Yesterday was 3 SS of 15-20 for 3 different chest & back motions.

Today: total of 4 1/2 hours yard work broken up into AM & PM. A little rest, then -

3 SS curls w/bent over rear laterals
3 SS hammer curls w/ upright rows
3 sets of 20 chest press
3 sets of 50 ab roller/crunches

Thinking of taking some advil as a precaution, lol.

Damn, noticed a difference on the ladder. Legs much stronger & balance much improved. It better be, it’s an 11’ ladder and a fall wouldn’t be the best of ideas. I do have a good eye for tree and hedge trimming though.

[Cylon357]

Yesterday was 3 SS of 15-20 for 3 different chest & back motions.

Today: total of 4 1/2 hours yard work broken up into AM & PM. A little rest, then -

3 SS curls w/bent over rear laterals
3 SS hammer curls w/ upright rows
3 sets of 20 chest press
3 sets of 50 ab roller/crunches

Thinking of taking some advil as a precaution, lol.

Damn, noticed a difference on the ladder. Legs much stronger & balance much improved. It better be, it’s an 11’ ladder and a fall wouldn’t be the best of ideas. I do have a good eye for tree and hedge trimming though.

11' fall is too much for us more... mature members!

Even if we take a page out of "This is Spinal Tap" and say 11", that still might be too much lol

[wango]

11' fall is too much for us more... mature members!

Even if we take a page out of "This is Spinal Tap" and say 11", that still might be too much lol

OMG, NICE reference to Spinal Tap!!!!

[wango]

A bit sore from yesterday’s yard work, but I’m loving the continued improvement in tone I’m seeing with this almost daily routine. So just a bit today to keep things rolling.

4 Giant sets: Front flies, curls, pressdowns, lateral raises (hit failure at 20 for all), then 50-60 ab-roller crunches. Quick 25 minutes & done.

[Cylon357]

A bit sore from yesterday’s yard work, but I’m loving the continued improvement in tone I’m seeing with this almost daily routine. So just a bit today to keep things rolling.

4 Giant sets: Front flies, curls, pressdowns, lateral raises (hit failure at 20 for all), then 50-60 ab-roller crunches. Quick 25 minutes & done.

Keep on truckin', brother! Even a little is better than none (most of the time anyhow)!

[wango]

Keep on truckin', brother! Even a little is better than none (most of the time anyhow)!

TY Cy!

Got one in just as we creeped into the 90’s.

Squats w/snatch 3x13
Hip ABD 3x13
4 SS of curls w/press downs (12-15)
4 sets of 15 chest press, drop set style, no rest
New addition: resisted reverse crunches 3x12 (damn these bands are versatile).
4 SS of reverse Curls w / overhead ext. 12-15 each.

Wife was caring for a friend yesterday so I did a fast last night. In actuality I was too lazy to
put something in the microwave, but it sounds more deliberate & sacrificing.

[wango]

4 sets curls SS w/ pressdowns 10-12 reps
4 sets reverse Curls SS/ with overhead ext. 10-12
3 sets 1 armed curls (8 reps) SS w/ chest press (20 reps)
3x 20 walking lunge w/ a double lunge each step
1x60 ab roller/crunches

Around 95 out, but I’m in the shade so it’s not horrible. A dip in a cold pool would be perfect now however.

[wango]

AM
4 SS of chest press w/ lat Pulldowns (12-15)
4 SS of front flies w/ high pulls (12-15)
4 sets squats w/ snatch (15x)
2 sets of 60 ab roller/crunches
Stretching

PM
4 sets upright rows (10-12)
4 sets bent over lateral raises (12)
2x12 front raises
2x12 lateral raises
3x15 shrugs
3x30 alternative biceps curls

Was going to do the bike, but wussed out.

Mondays ain’t too painful any more. Except our sports section changed their format - can you believe it no box scores or standings. Apparently not the only major newspaper to do so. What’s the world coming to?

[Cylon357]

Mondays ain’t too painful any more. Except our sports section changed their format - can you believe it no box scores or standings. Apparently not the only major newspaper to do so. What’s the world coming to?

A world without newspapers, evidently.

Keep killing it!

[wango]

I stole a page from brother Cy’s playbook and after reading his last post, went and did a 2 miler in the park this morning. Call it a “quick meandering” as a pace.

This afternoon just wanted toning:

5 SS of 15x for close grip decline press w/ rear flies.
Wood choppers to each side 3x12 each
4 sets of 15x reverse curls.

Fish again for dinner later, bless that vendor at the farmer’s market.

Peace out y’all.

[wango]

Had some DOMS yesterday & took the day off. But then went to an unexpected party with friends that lasted till 1:00 am & I drank a ton. Thank goodness for Uber.

Serious hangover, but finally got hydrated enough, napped again & so I wanted to get moving to some degree.

4 SS of chest press w/rows 4x15 each
4 SS of curls w/pressdowns 4x 15 each
4 SS of upright rows w/ bent over lateral raises 4 x 12-15

More hydration, drank a red bull & off to dinner & a concert with my baby & close friends.

Have had a leak in the refrigerator for a week, repair dudes come tomorrow. Let’s see how much that costs. It’s always something.

[wango]

Shit, didn’t win the billion $ lotto; and I had some big plans for that cash too.

Lots of inclines & stairs at last nights outdoor venue really got to me. The seating arrangement takes a little agility (hard to describe). An extra large step off of the shuttle bus was a bit awkward. Plus damn, the show started about the time I prep for bed. In the bathroom, the reflection back confirmed it - I’m getting old. And, it really hit last night.

So:

3 SS lat pull downs w/high pulls 12-15x
3 SS of curls w/reverse Curls 10-12
3 SS of rear flies (12x) w/single arm curls (8x)
1 set of ab roller crunches (65)
1 set of wood choppers (12x each side)

No way could I attempt squats or lunge walks today.

Still, all said - feeling blessed (but ready for my daily wine).

[wango]

4 SS chest press w/ upright rows 12-15
4 SS of pressdowns w/ lateral raises 10-12
4 SS overhead extension w/bent over lateral raises 10-12
4 sets seated & resisted crunches 15-20
2 sets of 12 both sides of wood choppers
4 sets 25x front flies

Got our new outdoor fan, works like a dream. Over 90 now, but with the fan & in the shade, easily tolerated. Time to shower & chill.

[wango]

Small pull day to start the week.

4 SS of lat Pulldowns w/ bicep curls 10-12
4 SS of reverse Curls w/ high pulls 10-12
4 SS of shrugs w/ bent over lat raises 10-12

Plans of a pm workout evaporated. Have further dropped TRT dose to 100mg/wk. I haven’t run BW in ages, curious as to all my levels due to the decreased weight (diet is different and with less calories. who knows) & decreased test dosages. Maybe this fall.

[Cylon357]

Small pull day to start the week.

4 SS of lat Pulldowns w/ bicep curls 10-12
4 SS of reverse Curls w/ high pulls 10-12
4 SS of shrugs w/ bent over lat raises 10-12

Plans of a pm workout evaporated. Have further dropped TRT dose to 100mg/wk. I haven’t run BW in ages, curious as to all my levels due to the decreased weight (diet is different and with less calories. who knows) & decreased test dosages. Maybe this fall.

Man, you are consistent atm! Keep on rocking!

[wango]

AM
10 minutes stationary bike
50 chest press
70 ab roller/crunches

Repeat 1 more time

PM

4 SS close grip decline press w/upright rows 12x
4 sets 10x Goblet Squats w/ 10 pounds
4 SS front raises w/overhead extensions 10-12
2 sets of 12x each side for wood choppers

Hoping to make the early am bike a regular thing. F me it’s hot, got an outdoor sink with a tall faucet that can go into spray mode right next to my bands. Spritzing my head & back of the neck with cold water quickly is getting to be a fav of mine; a quick cool off.

Shower adjusted for cold.

[wango]

AM
20 minutes bike
2 sets 55x ab roller/crunches
2 sets 12x side ab roller crunches to each side

PM
4 SS lat Pulldowns w/rows 10-12
3 sets 12x shrugs
3 sets 30x front flies(toning)
3 sets 30x bicep curls(toning)
2 sets 15x wood choppers to each side

Can you dig it? Yes I can - feelin real good!