Cyclonengineer’s Engineering New Muscle

[T3hPwnisher]

@cyclonengineer

but previously when I did this I found the HBCD didn’t raise my blood sugar as much as other carbs. Seems my muscles uptake the carbs better and it doesn’t get stuck in my bloodstream.

That was what I was curious about. This sort of stuff is pretty fascinating. It’s amazing all the things that go on “under the hood” metabolically.

Thanks so much for the answer!

[cyclonengineer]

4/6/24

25 minutes treadmill

[cyclonengineer]

4/8/2024

M3 Day 2

Shoulders
Hangboard Hang 40 sec
Band lateral Raise 10 reps
Band upright Row 10 reps

Stimulate
KB OH Press 16kg 10 reps
Band lateral Raise 10 reps
Kb farmers walk 40 steps

Flutter
Band lateral raise 20 seconds

Lats
Pump
Inverted Row on Rings 8 reps
Darden Pullover 8 reps
Supinated grip inverted row 8 reps

Stimulate
Darden 60;5 lbs 8 reps

Flutter Darden pullover 20 sec

Biceps
Pump
Dumbbell Curl 8 reps
incline curl 8 reps
Dumbbell Curl 8 reps

Stimulate
Zotterman Curl roate to hammer 10 reps
Zotterman Curl rotate to regular 10 reps
DB Curl Ten Reps
Flutter
DB Curl 20 sec

Calves
Pump
Calf Raise 12 reps
Bent calf raise 12 reps
Calf raise 12 reps

Stimulate
KB farmers walk on toes - 40 steps
Calf Raise 12 reps

Flutter Calf Raise 20 sec

[cyclonengineer]

4/10/24

M3 Day 3

Chest
Pump
Ring push-up x10
Band Flyes x10
Push up x10

Stimulate
Ring push ups x 10

Flutter
Band press 20 secs
Biceps
Same as last workout

Triceps
Same as last workout except
One more rep in pump press down phase
5 lbs heavier stimulate and flutter phase

Legs
Pump
Wide foot squat with band 8 reps
Narrow squat with band 8 reps
Med squat with band 8 reps

Stimulate
Med squat with band 10 reps

Flutter
BW squat 20 sec

[cyclonengineer]

Saving this here for later:

You’re Fat. Are Hormones to Blame?

[Youre-Fat-Are-Hormones-to-Blame] by Christian Thibaudeau The Truth About Hormones and Overeating Here are the cold hard facts about insulin, leptin, cortisol, and thyroid hormones. Hormones are often blamed for fat gain or the inability to lose fat. They do play a role, but they’re not independent of overeating. In short, a lot of the hormonal problems that make it harder to lose fat are caused by what made you fat in the first place: chronic overeating. When we think of the hormones that im…

Bottom line: Calories In/Calories Out is still king when it comes to weight management (seems obvious, but people overcomplicate it).

[cyclonengineer]

Reading back through this log today was interesting.
I feel like the last few years have been huge growth for me. My whole philosophy on training and body image has shifted for the better (had a bunch of unrealized body dismorphia going on). I am no longer Christian, leaning much more Buddhist. Life is busier then ever but my career has skyrocketed since 2019.

Looking back has a weird way of making things clearer.

[cyclonengineer]

M3 Workout 4

Triceps
Pump
Tricep pressdown with bands 10 reps
Ring Dips x10
Tricep Pressdown with band 8 reps

Stimulate
OH Tricep extension 66 lbs 8 reps
OH Tricep extension 61 lbs 8 reps

Flutter
OH Tricep extension 20 sec

Lats
Pump
Inverted Row on Rings 10 reps
Darden pullover 10 reps
Supinated grip ring rows 8 reps

Stimulate
Darden pullover 8 reps

Flutter
Darden pullover 20 sec

Forearms
Pump
DB seated wrist curl 10 reps
Reverse seated DB wrist curl 10 reps
Reverse DB curls 10 reps

Stimulate
DB wrist curl 10 reps

Flutter
DB wrist curl 20 sec

Calves
Same as workout 2 but added holding KBs to standing calf raises

[cyclonengineer]

4/14/24

M3 Workout 5

Legs
Pump
Wide Foot KB squat 8 reps
Narrow Foot KB squat 8 reps
Med foot KB squat 8 reps

Stimulate
Med Foot KB squat 10 reps

Flutter
Banded BW Squat 20 sec

Chest
Pump
Ring push ups 10 reps
Band Flyes 10 reps
Push-up 10 reps

Stimulate
Ring push ups 8 reps

Flutter
Ring push ups 20 sec

Biceps
Narrow band curl 8 reps
Medium band curl 8 reps
Wide band curl 8 reps

Stimulate
Zotterman curl to hammer 10 reps
Zotterman curl to regular 10 reps
DB curl 10 reps

Flutter
Band curl 20 sec

Forearms
Same as previous forearm workout.

[cyclonengineer]

M3 day 6
Thighs
Pump
Heel elevated wide goblet squat 8 reps
SL DL with sandbag 8 reps
Heels elevated narrow squat 8 reps

Stimulate
Goblet Squat 10 reps
SL DL 10 reps (change here for limited equipment)

Flutter
Goblet Squat 20 sec

Shoulders
Pump
OH hang 40 sec
Band lateral raise 10 reps
Band upright row 10 reps

Stimulate
DB lateral raise 10 reps
DB farmer walk 40 paces
Band shrug 10 reps

Flutter
DB lateral raise 20 sec

(Skipped calves do to some pain there today)

Chest
Pump
Ring pushup 10 reps
Band flyer 10 reps
Pushups 10 reps

Stimulate
Ring push up 8 reps

Flutter
Band press 20 sec

[cyclonengineer]

M3 day 7

Biceps
Pump
Narrow grip band curl 8 reps
Normal grip band curl 8 reps
Wide grip band curl 8 reps

Stimulate
22lb Db
DB zotterman to hammer 10 reps
Db hammer to regular
DB curl

Flutter
Band curl 20 sec

Triceps
Pump
Band press downs (green) 10 reps
Ring dips 10 reps
Band press downs 10 reps

Stimulate
OH Tricep Extension (60lbs) 8 reps
OH Tricep Extension 55 lbs 8 reps

Flutter
Band OH Tricep extension 20 sec

Lats
Pump
Inverted ring row 8 reps
Darden Pullover 60 lbs 8 reps
Supinated grip ring row 8 reps

Stimulate
Darden pullover 8 reps

Flutter
D pullover 20 sec

Forearms
Pump
Seated wrist curl 22lb DB 10 reps
Reverse wrist curls 10 reps
Reverse DB curl 10 reps

Stimulate
Seated DB wrist curl 10 reps

Flutter
Seated DB wrist curl 20 sec

[cyclonengineer]

April 24 2024
M3 Workout 8

Shoulders
Pump
Overhead hang 40 seconds
DB lateral Raise 10 reps
Band upright row 10 reps

Stimulate
DB lateral Raise 10
Sandbag farmers walk 40 paces
Sandbag Shrug 10 reps

Flutter
DB lateral raise 20 sec

Calves
Pump
Calf Raise 2x12 holding 26 and 16 kg bells
Bent over raise 1x12

Stimulate
KB farmers walk on toes 40 steps
Calf Raise 12 reps

Flutter calf raise 20 sec

Legs
Wide Goblet squat 8 reps
Narrow goblet squat 8 reps
Med goblet squat 8 reps

Stimulate
Med goblet squat 10 reps

Flutter
BW Squat 20 sec

Chest
Ring pushups 10 reps
Band Flyes 10 reps
Pushups 10 reps

Stimulate
Ring pushups 10 reps

Flutter
Ring Pushups 20 sec

[cyclonengineer]

M3 Workout 9
4/26/24

Lats
Pump
Inverted Ring Row 8 reps
Darden Pullover 8 reps
Supinated Ring Row 8 reps

Stimulate
D Pullover 8 Reps

Flutter
D pullover 20 sec

Triceps
Band Pressdown 12 reps
Ring Dip 10 reps
Band Pressdown 10 reps

Stimulate
OH Tricep Extension 66lbs 8 reps
OH Tricep Extension 61 lbs 8 reps

Flutter
Band Overhead extensions 20 sec

Biceps
Pump
Narrow Grip band curl 8 reps
Normal Band curl 8 reps
Wide grip band curl 8 reps

Stimulate
DB zotterman to hammer curl 10 reps
DB Hammer to regular 10 reps
DB regular curl 10 reps

Flutter
Band Curls 20 sec

Chest
Ring Push up 10 reps
Band Flyes 10 reps
Push-up 10 reps

Stimulate
Ring push up 10 reps

Flutter
Ring push up 20 sec

[cyclonengineer]

M3 Wokrout 10
Thighs
Pump
Heels elevated squat with bands 10 reps
SLD with sandbag 8 reps
Heels up sauat narrow stance 10 reps

Stimulate
Goblet Squal 10 reps
2 x dumbbell squat 10, 8 reps

Flutter
DB squat 8 reps

Calves
Pump
Calf Raise 2x12
Bent over raise 12 reps

Stimulate
KB farmers walk on toes 40 steps
Calf raise 12 reps

Flutter
Calf Raise 20 sec

Shoulders
Pump
OH bar hang 40 sec
Band lateral raise 10 reps
Band upright row 10 reps

Stimulate
Band lateral raise 10 reps
KB Farmers walk 40 steps
Sandbag shrug 10 reps

Flutter
Band lateral raise 20 sec

Biceps
Pump (all 8 reps)
Narrow band curl
Medium band curl
Wide band curl

Stimulate
DB Zotterman to Hammer curl 10 reps
DB Hammer to Regular curl 10 reps
DB Curl 10 reps

Flutter
DB curl 20 sec

[cyclonengineer]

M3 workout 11
Skipped Wednesday because life…

Chest
Pump
Ring pushups x 10
Band Flyes x10
Floor push-ups x10

Stimulate
Ring pushups x10

Flutter
Ring pushups x20 sec

Lats
Pump
Inverted ring row 8
D. Pullover 8 reps
Supinated ring row x8

Flutter
D pullover 8 reps

Stimulate
D pullover 20 sec

Triceps
Ring dip x10
Band presssown x10
Stimulate
OH band extensions 2x8

Flutter
OH band extensions 20 sec

Calves
Ehh… I have dad calves….

[cyclonengineer]

Woke up with a sinus infection yesterday.
Definitely not what I wanted

[cyclonengineer]

Renewed out Disney annual passes this week.

Put in 4.5 miles walking Friday and 10 miles carrying a 15-20 lb backpack yesterday.

[cyclonengineer]

M3 Workout 12

Legs
Pump
Wide banded squat 8 reps
Narrow squat 8 reps
Medium banded squat 8 reps

Stimulate
Medium Stance KB front squat 8 reps

Flutter
Medium banded squat 20 sec

Calves
Pump
Calf Raise 2x12
Bent calf raise 12 reps

Stimulate
Farmers walk on toes 40 steps
Calf Raise 12 reps

Stimulate
Calf Raise 20 sec

Shoulder
Pump
Bar Hang 40 sec
Lateral raise 10 reps
Upright row orange band 10 rep

Stimulate
Lateral Raise 10 reps
Sandbag shrug 10 reps

Flutter lateral raise 20 sec

Biceps
Narrow band curl 8 reps
Medium band curl 8 reps
Wide band curl 8 reps

Stimulate (db curls )
Zotteman to hammer 10 reps
Hammer to regular 10 reps
Regular curl 10 reps

Flutter
Band curls 20 sec

[cyclonengineer]

Switching courses (I know, big no no) but M3 wasn’t really giving me what I need in terms of conditioning. Realizing my goal now is to improve my resting heartrate and metabolic health. Anything beyond that is a pure vanity goal.

05/28/24
5 rounds of Single KB Armor Building Complex 16 kg kb
Stiff leg RDL with 80lb sandbag 3x 12, 12, 12
Medicine ball twists - 30lbs 2x 30, 30
Hydrocore swings 2 x 50, 50

Also purchased Dan John’s new book. Can’t wait to read it.

[cyclonengineer]

Finished Armor Bodybuilding by Dan John. I like his approach and am going to give it a shot starting next week when my matching pair of KBs shows up.

He’s big emphasis is “lift weights, eat protein”. Simple and effective.

[cyclonengineer]

5/30/24

5 Rounds single KB ABC 16kg

50 26kg KB swings

80 lb sandbag stiff legged RDL 1x12