Wango back at the grind

[wango]

2 mile walk & abs.
Resisted crutches, wood choppers each side: 3 giant sets of 15.
Ab roller/crunches 1x70, 1x 60
Stretch

I foresee a bloody as hell, super rare steak tonight. Me and the Raging Bull, we know our steaks. Ya cook it too much it defeats the purpose.

[wango]

Dammit, over cooked the steak to medium rare

AM
30 minute bike while watching boardwalk empire on my I pad. Never have seen it before & damn, what an awesome start. Makes the time fly by on cardio for certain!

75, 65 for an roller/ crunches

PM
4 SS of biceps curls w/ press downs 12, 10, 8, 8
4 SS of reverse Curls w/overhead extensions 10-12x
3 SS of single arm curls with single arm kickbacks 8-10x
3 consecutive sets of 25x, drop set style of chest press w/ drop in weight each set of course.

It’s a hot one out there for sure, but all is groovy in Cali, I’m a lucky man.

[wango]

Took the weekend off & just chilled.

AM
35 mins bike
4 sets of abs
Stretch

PM
4 sets of 12-15 & one exercise for each body part.
Stretch

If you haven’t seen the tv series “Warrior”, well damn you’re missing something. Blew through the first 2 seasons & just started on season 3. Great action & fights (martial arts) every episode & damn good characters.

[wango]

Big of a sweat fest this morning:

11 mins bike
4 Giant Sets biceps, triceps, lat raises 10-12x

11 mins bike
4 GS biceps, triceps, front raises 10-12x

11 mins bike
4 GS biceps, triceps, shrugs 10-12x

Good new is the large balance/exercise ball is a hit.

Sucky news is the 100# resistance bands I bought ain’t any more resistance than my 70# bands. Thankfully Amazon returns are a snap.

[wango]

AM: cardio of a 2 miler.

PM: toning using SS of front and rear flies 4x15. Then 10 sets of various ab crap & some stretching.

[wango]

Yesterday did 45 straight on the bike. PB for me, tolerated it well, but had a little numb nuts even with padded bike shorts.

Today was a beast.

11 minutes bike
4 SS chest/back 15-20x
2 sets abs

10 minutes bike
4 SS biceps/ triceps

9 minutes bike
4 SS chest/back
2 sets abs

9 minutes bike
4 SS biceps/triceps

9 minutes bike
4 SS of 2 deltoid movements
2 sets abs

10 minutes bike

Really wanted to see how I tolerated this much cardio in a week & it felt fine.

Going to change things up starting next week & going to try to get below 190 pounds. Currently at 195-196. I’m thinking I’ll give this 7 weeks. Ideally, 7 pounds in 7 weeks, let’s see.

[wango]

Yesterday:
Bike x10
SS front rear flies 20x
60 ab roller crunch’s

Repeat 4x

Today:

AM
2 mile walk

PM
Close grip decline press 4x12
Triceps press downs 4x12
Overhead Extensions 4x12
Upright Row 4x12
Lateral raises 3x12
Wood Choppers 3x 14
Resisted crunches 3x12

Stretch

[Cylon357]

Man, you are enjoying retirement with these 2 a days! What is your drug protocol right now?

[wango]

Man, you are enjoying retirement with these 2 a days! What is your drug protocol right now?

The home gym really helps a lot! Just keeping an eye on how my body is recovering & watching for joint pain from the added cardio.

I’m just going to bump the TRT up to 180 mg./ wk. Ideally var would be perfect in this situation, so thought a slight boost in my testosterone might be helpful.

[wango]

AM

12 mins bike
4 x 12 Pulldowns
Ex. Ball crunches

12 mins bike
4 SS of shrugs & bent over lateral raises 12x
Ex. Ball crunches

12 mins bike
4x12 rows
Ex. Ball crunches

PM

1.5 mile walk, 29 minutes, 3000 steps

Legs are gassed, sweating like a pig.

[Cylon357]

AM

12 mins bike
4 x 12 Pulldowns
Ex. Ball crunches

12 mins bike
4 SS of shrugs & bent over lateral raises 12x
Ex. Ball crunches

12 mins bike
4x12 rows
Ex. Ball crunches

PM

1.5 mile walk, 29 minutes, 3000 steps

Legs are gassed, sweating like a pig.

I just maintained a few of my road / mountain bikes this weekend and got them ready to ride. I'll just be doing the road bike on the rollers indoors for a while though, until it cools down.

[wango]

I just maintained a few of my road / mountain bikes this weekend and got them ready to ride. I'll just be doing the road bike on the rollers indoors for a while though, until it cools down.

Don’t blame you. We’ve got a sizable fan right next to the bike and even if it’s 80-90, still tolerable. Today, we don’t have the big temps, but our humidity is up and that sucks worse than the 90+ degree temps imo. I remember doing physical labor in that shit in the Chicago Summer’s and I wasn’t fond of it. I’m sure yours is nasty plus.

[wango]

AM
2 mile walk
Rigged up the resistance bands as a form of assist on pull ups (there’s stations at our adjoining park). Not bad, but need some changes of equipment (already ordered) to make smoother. 5 sets of 5x but want to keep reps @ 10-15 range when I try again next week.

PM
Bike x 9
SS bicep curls w. Pressdowns 3x12-15
2 sets resisted crunches

Bike x 9
SS reverse Curls w/ overhead extensions 3x12-15
2 sets wood choppers L & R

Bike x 9
SS hammer curls w/kick backs 3 x 12-15
2 sets ab roller

Bike x 9

Stretch

Another almost zero carb day.

[wango]

Rough sleeping night again after a 2 cardio day, may have use a little caution there. Everything was properly sore though, particularly the lats from the additional pull ups, but nothing unreasonable. But, took it easy today.

3 sets of 12x:
Upright Rows
Lateral Raises
Front raises
Bent Over lateral raises

Mirror & scale trending in the right direction as I draw near to the end of week 1/7. Feeling blessed that I can still push it this hard & consistently. The honey has whipped up another cold soup creation for tonight; the protein is shrimp.

[wango]

55 minutes on bike

4 Giant Sets of decline press, flies (both 17-20 reps all 4 sets) & wood choppers L & R (12-15 reps).

Been reading fellow posters about their HR status. I’m on atenolol it stays around 95-100. If I was off it, I’d say 120 -130 or around 70% my max HR for this age .

Time to shower & enjoy some wine.

[wango]

So I’m feeling a bit peak - ed, tired, overworked. I recall that I forgot to take my last biweekly dose of “T”. So I did. Is it pure psychological? I feel revitalized. Yup, dinner (min carbs) kinda helped, but ready for tomorrow.

[Cylon357]

So I’m feeling a bit peak - ed, tired, overworked. I recall that I forgot to take my last biweekly dose of “T”. So I did. Is it pure psychological? I feel revitalized. Yup, dinner (min carbs) kinda helped, but ready for tomorrow.

I've started backfilling syringes for a week at a time now. I start the week with 5 in the fridge (with hgh and hcg ) and 3 in a tall shot glass on my bathroom counter with the test and mast that I'm taking now.

I may be Captain Dorkula here, but I also use a sharpie to write the day of the week to do the injection on the end of the plunger. M W F etc.

I DID say that I'm a dork...

[wango]

I've started backfilling syringes for a week at a time now. I start the week with 5 in the fridge (with hgh and hcg ) and 3 in a tall shot glass on my bathroom counter with the test and mast that I'm taking now.

I may be Captain Dorkula here, but I also use a sharpie to write the day of the week to do the injection on the end of the plunger. M W F etc.

I DID say that I'm a dork...

I don’t often get a big-ass smile on my face from a post, but yours did.

I like your organizational skills Cy. I’m just embracing the sloppiness of my later years as a statement that I can at this stage, lol.

Again, TY for the huge smile/laugh before I turn in; those can never be under-appreciated, ever.

[wango]

Nice start to week 2/7. Gradually increasing the walking & feeling fine “now”.

Some stretching & an ice cold outdoor hose shower as a finish.

[wango]

Wow, finally woke up feeling recovered. Needed some advil yesterday & last night and it did the job.

Bike x 10
4 SS lat Pulldowns w/Rows (12-15x)
Abs

Bike x 10
4 SS shrugs w/rear flies (12x)
Abs

Bike x10
4 SS of curls w/reverse curls
Abs

Cleared off the back patio of equipment; it is now almost exactly 1/2 the dimensions of a pickleball court. The wife & I are going to give it a go later. We’ve never played and I haven’t played tennis for 50 years; I’m expecting awkwardness, lol.

[wango]

Super pissed & deflated yesterday when the scale went the wrong direction. My diet has been rock solid but realized I took in a lot of sodium. I took a rest day as I had gone 5 straight prior.

However to “correct” things, I fasted the entire daily without food.

AM
Still fasted.
1 mile (was getting woozy)
4 pathetic sets of 6 pull-ups
2 equally pathetic sets of 7 hanging leg raises
.75 miles home & dragging as the heat is ramping up already.

Cold hose shower & breaking the fast with some egg whites in a bit. Thinking I can pull off a PM workout in 3-4 hours.

[stocky121]

Super pissed & deflated yesterday when the scale went the wrong direction. My diet has been rock solid but realized I took in a lot of sodium. I took a rest day as I had gone 5 straight prior.

However to “correct” things, I fasted the entire daily without food.

AM
Still fasted.
1 mile (was getting woozy)
4 pathetic sets of 6 pull-ups
2 equally pathetic sets of 7 hanging leg raises
.75 miles home & dragging as the heat is ramping up already.

Cold hose shower & breaking the fast with some egg whites in a bit. Thinking I can pull off a PM workout in 3-4 hours.

You’re a beast with them cold hose showers mate.

I wouldn’t worry to much about the scales going the wrong way, if you’re feeling and body composition is going the way you want, that’s all that matters.

[wango]

You’re a beast with them cold hose showers mate.

I wouldn’t worry to much about the scales going the wrong way, if you’re feeling and body composition is going the way you want, that’s all that matters.

It’s 100 today, the cold water is a blessing. Agreed, but I like watching the numbers drop. They dropped 30 last year, now I just want a measly 7 to hit a new weight to keep in maintenance till next year.

PM
4 SS upright rows w/hammer curls (12 reps)
4 SS curls (8-10x) w/ lateral raises 12x
4 SS single arm curls (6-8) w/front raises (12x)
4 SS resisted crunches w/bent over lat raises
Stretch

[wango]

Easy day, just want to burn a few calories, not over train/cause pain & maintain tone:

3 SS of chest press w/ flies (20 reps)
3 SS of decline close grip press (20) w/pressdowns (15reps)

Bike x 35

Fast till dinner (24 hrs), then Uber low calories tonight.

[wango]

Yesterday’s 2 hour yard work bout was all I could handle.

Today
AM
12 minutes bike
4 SS lat Pulldowns w/biceps curls (15 reps)

12 minutes bike
4 giant sets of face pulls, reverse curls and resisted crunches (15reps)

12 minutes bike
4 SS of rear flies w/ chest high curls (15 reps)

PM
12 minutes bike
4 Giant sets of upright rows, bent over lateral raises & wood choppers L&R (15 reps)

12 minutes bike
3 SS lateral raises w/crunches

End of the week after the sodium flushed out I was at 193-194 vs. starting weight of 195-196. I want the loss gradual so this is a good way to end week 2/7.

[Cylon357]

Yesterday’s 2 hour yard work bout was all I could handle.

Today
AM
12 minutes bike
4 SS lat Pulldowns w/biceps curls (15 reps)

12 minutes bike
4 giant sets of face pulls, reverse curls and resisted crunches (15reps)

12 minutes bike
4 SS of rear flies w/ chest high curls (15 reps)

PM
12 minutes bike
4 Giant sets of upright rows, bent over lateral raises & wood choppers L&R (15 reps)

12 minutes bike
3 SS lateral raises w/crunches

End of the week after the sodium flushed out I was at 193-194 vs. starting weight of 195-196. I want the loss gradual so this is a good way to end week 2/7.

Man, you have gone full beast mode!

And yeah, 2 hours outside in this heat, yeah thats enough!

[wango]

Man, you have gone full beast mode!

And yeah, 2 hours outside in this heat, yeah thats enough!

Ugh, as my equipment is outside and even though beneath a roof, we’re getting a rare tropical storm for a couple of days & it’s going to screw up my rhythm Going to have to keep the diet that much more sparse (as in, next to nothing).

[wango]

Lucked out with the storm - all gone!

AM
12 minutes bike
4 SS of chest press (25x) w/resisted crunches (15x)

12 minutes bike
4 SS of decline flies (25x) w/ wood choppers L & R (15x)

12 minutes bike

PM
12 minutes bike
4 SS of upright rows (20x) w/ press downs (15x)

12 minutes bike
4 SS overhead extensions (15x) w front raises (12x)

Slightly more aggressive this week with diet, got to keep things rolling. But the nasty weeks lie ahead.

[Cylon357]

Slightly more aggressive this week with diet, got to keep things rolling. But the nasty weeks lie ahead.

Arrr, what do be the "nasty weeks"? #piratevoice

[wango]

Arrr, what do be the "nasty weeks"? #piratevoice

This Friday starts a 7 day colonoscopy prep (it’s my wife’s, but I’ll keep the same diet and fast day). After that my wife is vacationing for 18 days. Now by experience, I know I can be very very good or order take out every night & pass out in front of the tv. I’m shooting for the prior. If the scale is cooperating, I should be ok. That said, whatever I try to lose now is going to be very stubborn.

[wango]

Finished a 3 mile walk. Sandwiched in there were 5 SS of ring pull-ups (7,7,6, 5, 5) & hanging leg raises (7 reps). Not pretty or smooth in the least, but they feel difficult, so I’ll keep at them. Being a bum today, only one workout.

[almostgone]

Super pissed & deflated yesterday when the scale went the wrong direction. My diet has been rock solid but realized I took in a lot of sodium. I took a rest day as I had gone 5 straight prior.

However to “correct” things, I fasted the entire daily without food.

AM
Still fasted.
1 mile (was getting woozy)
4 pathetic sets of 6 pull-ups
2 equally pathetic sets of 7 hanging leg raises
.75 miles home & dragging as the heat is ramping up already.

Cold hose shower & breaking the fast with some egg whites in a bit. Thinking I can pull off a PM workout in 3-4 hours.

A big jump in sodium gets me every time, even in our Southern temps and humidity. Plenty of water usually takes care of the problem by the next morning.

[wango]

Monday & Tuesday were solid, low calorie days: 2 lunches of 4-6 oz protein only. 2 dinners of 4-6 oz protein and 1/2 cup of veggies. Though last night I ate a few chopped up carrots as well. This morning’s weight was 192.5 and the mirror looks like it’s keeping pace cause I ain’t losing muscle. So . . .

AM
Fasted hike w/my wife at her maniacal pace. 3.5 hours, 3.2 mph (fast for me) a little over an hour. Biggest walk since last year’s 6 month shenanigans.

Will edit after lunch & PM workout.

Edit:

Lunch: 2 egg whites, 1 whole egg

PM
4 Giant sets Rows, biceps curls, resisted crunches
4 Giant sets Reverse curls, rear flies, wood choppersL & R
4 SS single arm biceps curls, bent over lateral raises

All exercises at 12 ish reps

Damn, that second workout was too tough for what it was; I need food, will ease up for dinner.

[wango]

8 minutes bike
4 SS chest press (15) w/ Pressdowns (12)
Ab roller x 50

8 minutes bike
4 SS close grip decline press (15) w/ overhead extensions (12)
Ab roller x 50

8 minutes bike
4 giant sets: shrugs, kickbacks, front raises (12-15 each)
Ab roller x 50

8 minutes bike
Ab roller x 50

Feeling good, feeling blessed.

[wango]

Decided to fast last night, so yesterday consisted of 5 egg whites at lunch. Repeated the egg whites for todays lunch.

Bike 8 minutes
4 SS lat Pulldowns w/ biceps curls (12x each)

Bike x 8 minutes
4 SS rear flies w/ hammer curls (12x)

Bike x 8 minutes
4 SS of upright rows w/ single arm curls (12x)

Couldn’t do a 4th round; ran out of gas.

Got a nice low calorie cold soup tonight. Protein of shrimps & a few ounces of steak.

Ending week 3/7 tomorrow and have been around 192 for 3 straight days. So it seems like 3 pounds lost in 3 weeks at this point, which is spot on with my goals. The killer weeks are coming up & I’m embracing the no food approach. It’s a strange mindset, particularly when we mostly watch cooking & food shows at night.

[wango]

Rest day yesterday after 5 days straight. Started week 4/7 very nicely. Fast continuing until dinner (24 hours).

AM
12 minutes bike
3 SS of incline press (new) 20 reps w/ resisted crunches 15 reps.

12 minutes bike
3 SS of decline press (20 reps) w/ reverse wood choppers (new) 12 reps

12 minutes bike
3 SS flies (20 reps) w/ wood choppers 12 x

PM
8 minutes bike
Double drop set ( 3 sets total) of 12 pressdowns

8 minutes bike
Double drop set of 12 over head extensions

8 minutes bike
Double drop set of 12 kickbacks

A new heatwave - did a cold hose shower after each; damn effective!

[wango]

AM
3 mile walk fasted
4 SS of pull-ups (8,8,7,6) w/ hanging leg raises (8x) sandwiched in the middle

Hot already, nice sweat fest; for fun i hit the scale & was down in the 191 area (water loss of course)

PM
4 SS of curls w/ face pulls (12x)
4 SS of hammer curls w/ shrugs (12x)
4 SS of curls at chest level w/ bent over lat raises (12x)

Doing a colonoscopy prep with my wife, calls for low/no fiber x 5 days; so we’re doing exclusively lean protein w/ low calorie blended soup until the fast day. Unfortunately it makes for limited BMs and even the coffee doesn’t help

[wango]

AM

10 minutes bike
3 Giant sets : incline press (20x), lateral raises (12x), press downs (12x)

10 minutes bike
3 GS: decline press (20x), upright rows (15x), overhead extensions (12x)

10 minutes bike
3 GS: flies((20x), front raises (12x), kick backs (12x)

Another 100 degree day today, nice sweat fest.

Restricted calorie day, might do a PM, but might just let the diet do the work though. The scale & mirror continues to give me positive reinforcement. Blessed.

[wango]

Yesterday was not an aggressive workout, but ate pretty skimpy.

Bike x 6
70-50 ab roller crunches
30 reps of decline flies

Repeat 5x

Today, the scale pissed me off by increasing 4 ounces. So I said fuck you to the scale & went for the gusto. Haven’t done 4.75 miles for about 11 months. The trail is tough because it’s direct sunlight the entire time & if something happens, there ain’t much foot traffic at this time of the day. It took about 1:40 and I had almost 10,000 steps.

I’m hurting & famished, BUT today is the last day of my baby’s colonoscopy prep & it’s a fast day. Going to just let my body consume itself for 12 more hours - should be a blast.

[Test Monsterone]

Those canyon trails are no joke. I remember the first day I moved to LA my friend took me on one of the popular ones and I thought I wasn’t gonna make it. Pure sun, like you said. I also saw my first celebrity on that walk, Anne Hathaway.