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Thread: Wango back at the grind

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    Wango back at the grind

    Covid-19 and 2020 have not been good. Not expecting miraculous turn-arounds in 2021, but screw it, letís get back to business and go charging into the new year, full steam ahead.

    Doing anywhere from a 4 day push-pull type of a split or blending into a 6 day routine focused on one body part. Each with abs/core & cardio. This is for fun, it will be disciplined, but not going crazy on specifics.

    No cycle yet, pretty much just TRT.

    Have a solid week in the books.

    Today:
    Machine bicep curls - 3 working sets with the the last 2 each having a drop set.
    Cable bicep curls - same.
    Reverse curls - 4 working sets.
    Hammer curls - 4 working sets.

    Abs & 20 minute Treadmill.

    Back to dedicated meal prep. Lots of egg whites, chicken, fish, veggies, salads. I do better on low carbs; minimal rice and pasta, generally pre-workout.
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    Meal prep is my killer. Well, and that appetite of mine.

    I haven't had a dedicated arm day in... maybe EVER.
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  3. #3
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    Quote Originally Posted by Cylon357 View Post
    Meal prep is my killer. Well, and that appetite of mine.

    I haven't had a dedicated arm day in... maybe EVER.
    Iím not a great meal prepper because I get bored with certain foods. But, will endure it for a bit.

    Love my arm days because of the pump. Itís the simple pleasures in life that get us through.

    Nice salad tonight, no snacks - winner, winner!
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    Took a couple of long walks with the wife over the weekend.

    Back
    Pulldown 4 WS of 10
    Low Hammer Rows same
    Machine rows same
    High face pulls same
    Shrugs same

    20 minutes treadmill.

    Salmon and salad tonight.
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  5. #5
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    A few days off for certain current events - couch potato, but with a clean diet.

    Triceps
    4 WS of 12 -8 with gratuitous warm up sets as a precaution
    Rope Press downs SS with overhead extensions
    Machine dips
    Kickbacks but at 12-15 reps

    Abs & Treadmill

  6. #6
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    Back
    Low Hammer Machine rows 5 WS x 8
    High Face Pulls 5 WS x 12
    Shrugs. 5 WS x 10
    Neck stuff

    Biceps
    Seated Machine Curls 4 WS x 10 with DD set at end
    Reverse curls 5 WS x 12
    Hammer Curls 5 WS x 8
    SS wrist curls / ext 3 x 15

    Abs & TM

    Fell like Iím picking up a little steam. Now itís time for food & football.
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    I'm guessing gyms are open in your area?
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  8. #8
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    Quote Originally Posted by Cylon357 View Post
    I'm guessing gyms are open in your area?
    Yes & thank heavens. I lost a lot of ground these past months. Yours?

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    Quote Originally Posted by wango View Post
    Yes & thank heavens. I lost a lot of ground these past months. Yours?
    They are, I think, but I haven't been in probably a year. That's okay, because maybe a year before Covid-19, I started working from home and buying gym equipment. Bits and pieces here and there, like a squat rack, barbell, weights and a used rowing machine. We had a climber and a treadmill already, so it is actually a pretty cool setup.

    The only things I miss are the sauna, lap pool and of course the people. But this too shall pass.
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    As much as I donít like crowds & dealing with people, I seem to get a bit of energy from being at the gym vs. home.

    Chest
    Pec Deck 4 WS x 12
    Machine Chest Press 5 WS x 10
    Decline Cable Flies 4WS of 12

    Delts
    Rope upright rows 4 WS of 12
    Hammer Shoulder Press (I sit backwards on the machine) 5 WS of 10
    Reverse Flies 4 WS of 12
    Front Flies 3 x 12

  11. #11
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    Arms:
    Biceps
    Machine curls 5 WS x 8
    Hammer curls 5 WS x 8
    Reverse curls 4 WS x 10

    Triceps
    Pressdowns 5 WS x 8
    Close grip bench 5 WS x 8

    Abs & TM

    Mirror showing some changes, despite wife going a little carb heavy for dinners. Still 150 mg. Test / wk.

    Hope the gym stays open as numbers are rising.

  12. #12
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    Quote Originally Posted by wango View Post
    Arms:
    Biceps
    Machine curls 5 WS x 8
    Hammer curls 5 WS x 8
    Reverse curls 4 WS x 10

    Triceps
    Pressdowns 5 WS x 8
    Close grip bench 5 WS x 8

    Abs & TM

    Mirror showing some changes, despite wife going a little carb heavy for dinners. Still 150 mg. Test / wk.

    Hope the gym stays open as numbers are rising.
    We went to purple- the worst and gyms can only be open outside starting Saturday. ..... except my gym. LOL- they are essential for Charger.
    My belt squat machine was shipped and I hope to have all the walls framed by Sunday.


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    Back and abs.

    Ordered some resistance bands & attachments for home. Itís like GOT, winter is coming and it ainít going to be good.

  14. #14
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    Quote Originally Posted by wango View Post
    Back and abs.

    Ordered some resistance bands & attachments for home. Itís like GOT, winter is coming and it ainít going to be good.
    You have flu season and the common cold which will be confused with COVID.


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    Early morning fasted hike, then abs.

    Egg whites, veggies & coffee.

    Nice start to the weekend.

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    Just got my belt squat machine from Rogue. Now I need to finish constructing the walls to my gym.
    Then, I need to buy weights. LOL


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  17. #17
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    Bands and attachments slowly arriving, but should be all here tonight. DBís are ridiculously priced.

    Long hike only today.

    May add small dosage of clen & T-3. Almost a necessity as my wife has been cooking up a storm & I canít say no to her grub; itís too damn good.

    Scallops and spaghetti squash tonight.

  18. #18
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    Quote Originally Posted by Cylon357 View Post
    They are, I think, but I haven't been in probably a year. That's okay, because maybe a year before Covid-19, I started working from home and buying gym equipment. Bits and pieces here and there, like a squat rack, barbell, weights and a used rowing machine. We had a climber and a treadmill already, so it is actually a pretty cool setup.

    The only things I miss are the sauna, lap pool and of course the people. But this too shall pass.

    Are you gonna go back once this virus is gone? I don't know if I'll go back since I put my gym together.
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  19. #19
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    Quote Originally Posted by Test Monsterone View Post
    Are you gonna go back once this virus is gone? I don't know if I'll go back since I put my gym together.
    We are members of the Y and there is one that is about 30 minutes away but it is well equipped. Indoor and outdoor pools, sauna, steam room, 4 weight areas, exercise classes - the whole 9 yards. So yeah, probably after things get back to normal (well, normal-er), we will probably go on the weekends once or twice. The Wife really likes the exercise classes - body pump, Zumba, jazzercise, etc. And I really do like to swim and haven't had the chance in about a year.

    I'm not good at it, mind you, but I DO enjoy swimming. And in fairness, I did go from being petrified of water to being able to swim freestyle over the past several years, so I'm way better than I was. I do like 50 yards at a time freestyle, more if I mix up the styles. So, 50 yards then rest a minute, 50 yards, etc for like 5 to 10 cycles, then maybe 25 yard 'sprints'.
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  20. #20
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    Yeah, these worked just fine!
    Attached Thumbnails Attached Thumbnails Wango back at the grind-5bfe9473-dcdb-4cd5-831e-b9b63fdcabfb.jpg  
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    Quote Originally Posted by wango View Post
    Yeah, these worked just fine!
    Scallops? Cause those look damn tasty if so!
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    Quote Originally Posted by Test Monsterone View Post
    Are you gonna go back once this virus is gone? I don't know if I'll go back since I put my gym together.
    Do you have sexy ass in spandex at home? I don't...
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    Quote Originally Posted by The Deadlifting Dog View Post
    Do you have sexy ass in spandex at home? I don't...
    Hmm didn’t think of that. You may have a point.

  24. #24
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    Quote Originally Posted by Cylon357 View Post
    Scallops? Cause those look damn tasty if so!
    Yup, they sear up nicely on a hot grill.
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    Darn it, day off; wife had car issues.

    Bands & attachments all in. Good timing, sounds like tough times ahead.

    Thinking gym will happen in May . . . .

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    150 pounds on the upper attachment.

    4x15 each

    Face pulls
    Rows
    Rear Flyes

    Cardio (hike x30)
    Attached Thumbnails Attached Thumbnails Wango back at the grind-ef102637-7774-4710-8e0e-1a5642b83a46.jpg  

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    150 more pounds on lower attachment.

    4x15
    Narrow curls SS with reverse curls (15 second break beaten SS)
    Wide curls SS with rope hammer curls (same break)

    SS decline press with upright rows (same break 4x15)

    No cardio today. Might buy another set of 150, a hell of a lot cheaper than DBs.
    Attached Thumbnails Attached Thumbnails Wango back at the grind-9e9bf3fe-439b-4835-ae9f-5131da4b5b64.jpg  

  28. #28
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    Limited curfew mother fuckers.
    Gotta love CA


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    Giant sets 4x15-20

    Upright Rows
    Bicep Curls
    Rope Pushdowns
    Overhead Triceps Extension

    Nice pump, a little soreness.

    Maybe this ain’t so bad. It took me the driving time to my gym, plus zero miles on my car.

    Was good with a salad w/salmon last night, maybe something a bit more “caloric” this evening.
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    Face Pulls SS with Lateral Raises 4X15
    Decline Press SS with Biceps Curls 4x15
    Front Flies SS with Rear Flies 4x15

    Abs and 20 minute walk.

    Making this work. Thinking Covid till Summer, so no gym. And masks into 2022. Working out like this, alone & in the sun, hell yeah. I smell a steak grilling in the evening

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    Morning walk/cardio complete, bands later.

    Last nightís dinner (actually a little overcooked )
    Attached Thumbnails Attached Thumbnails Wango back at the grind-2c0045c7-a9d4-4133-a1ae-4bcb07f6bcac.jpeg  
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    Quote Originally Posted by wango View Post
    Morning walk/cardio complete, bands later.

    Last nightís dinner (actually a little overcooked )
    Overcooked??? The blood is still flowing from the heart!! LOL
    Going to the gym.: leg day!!!


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    Quote Originally Posted by charger69 View Post
    Overcooked??? The blood is still flowing from the heart!! LOL
    Going to the gym.: leg day!!!


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    I like the middle barely warm to the touch and almost raw looking.
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  34. #34
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    Giant set 4x15-20
    Curls, Reverse Curls, Rope Press-downs, Overhead Triceps Extensions

    Super set 4x15
    Upright Rows with Bent-Over Lateral Raises

    Abs

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    Quote Originally Posted by charger69 View Post
    Overcooked??? The blood is still flowing from the heart!! LOL
    Going to the gym.: leg day!!!


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    That is a little red for my tastes, too.

    If the cow is moo'ing,
    It ain't ready for stew'ing

    Or something like that. Still, that looks like a mighty fine cut of animal flesh.
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  36. #36
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    I donít foresee steak carpaccio in either of your futures . . . . .
    Attached Thumbnails Attached Thumbnails Wango back at the grind-2595bc4a-42d7-4360-b707-9ad93142c089.jpeg  

  37. #37
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    Quote Originally Posted by wango View Post
    I donít foresee steak carpaccio in either of your futures . . . . .



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    Quote Originally Posted by wango View Post
    I don’t foresee steak carpaccio in either of your futures . . . . .
    I concur lol

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    Quote Originally Posted by wango View Post
    I like the middle barely warm to the touch and almost raw looking.
    I would say mission accomplished!
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  40. #40
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    Kind of a day off, longish walk only. Hanging with my wife. My favorite new past time is watching her prep and cook dinner.

    I’m the king of doing dishes however; mad skills in that department.

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