Rob's Fatloss Redux

[RobLL]

Cynic/Fitone - good comments. I have been doing the foam rolling for about two weeks now. It feels good to quit hurting. Tonight I did a short workout. Wife had a meeting, and I checked out library and gym:

All of MagMob easy and the HIIT

warmup 3 laps
11 sets Run one, walk one
cool off 2 laps

Total, a lap short of 2 miles

I never really got loose, a day after Hypertrophy 1B may be too close, times were a little slow so stopped before my regular 14

Sauna, and then home, wife and I split a bottle of Domaine San Michelle Brut

[RobLL]

Sister-in-law wanted to swim, and I hadn't swam for about two months, so after a couple pullups went to the pool. Between the shoulder and all the time off it needed to be an easy night, and was!

3 laps warmup
3 sets half a lap fast, return slow
2 laps cool off.

I was not able to swim fast enough for true HIIT

Monday - wore a huge band aid to gym, my normal semi Belushi style chopping veggies for a stirfry went amiss. Chopped 3/16s inch square off my right index fingernail, plus a little flesh. The stir fry was flavored with a very rich beef broth (the ribs were not that great but what a stock- I added some leftover chicken brotj amd tomato paste). Never did find the finger nail.



any way after some foam rolling it was time for

Hypertrophy 1B 9 3 supersets, each witj four sets of 15 reps, 60 sec. rest

DB Incline Bench Press/Seated Cable Row 40s/160

DB Shoulder Press/Wide Grip Lat Pull Downs, wts all over the place, everyone using DBs half at 25s/180 (not a comparable machine) amd last two at 35s/160

Barbell Bench Press/High Lifts 90/70

45 Swiss Ball Crunchies, no rests

Sauna and home.

ps - no body fluids amiss at gym, I left my home made cast style bandaid on - I thought I could take it off at the computer because didn't injure the tip part you use to type. Tried to use index finger typing this, oops, get Q-Tips, blood all over keyboard.

[RobLL]

excuse typing - casted and medicated i was going to post feunny one yesterday about the killer plum tree hahaha jokes on me - on a ladder and up a tree with chain saw, when i jammed middle finger knuckle into a plum spur - ugly very small wound - swelled in jusyt a few hours - went to the gym and did hiit, sprints, after 6 hours of heavy gardening wasn't all that fast.

about noon today finger swelling was spreaDing to hand and tingling in lower and upper arm. new doc said 'er'. staff responded quickly when i said diabetic, serious infection. otherwise they and i had a laugh a minute, exam iv hours there, scrub big cast really made me laugh go back tomorrow for checkup no gym for a few days

first finger injury may have set me up, blood glucose was high yesterday morning, before 2nd injury, always possible infection indicator, er people all egged me on in getting normal blood glucose readings, hope internist will not have another fit

[RobLL]

Splint off now about half the time. My wife and I were able to do some gardening yesterday and today. More blackberries to hack out of the holly trees. I wore the splint today, that way was not tempted to let my rt hand help. I decided it was time to get back to the gym, and except for my shoulder exercises I did nothing requiring grips, and those were done lesser reps and weight.

3 sets of 10 rep squats at an anemic 135
3 sets of 10 reps Swiss Ball ab crunches with a 15 pound weight in left hand
2 sets of 10 reps Swiss Ball leg crunches (feet on ball, raise hips, bend knees and bring ball toward you)

50 Left and Right supine leg marches
20 each left and right supine single leg raises

7 laps, run half, walk half, Half mile total

Enough after a week off

[RobLL]

My warmup last night was I/O foam rolling and all of medium MagMob

3 supersets of 5 sets of 5 reps, 90 seconds rest
Bulgarian Split Squats with barbell at 85 lb
Stepups with same barbell

HIIT
3 laps lope/walk warmup
7 sets of one lap fast, one walking
2 laps cool down

19 laps total, five over a mile, my times were kind of slow, a few of the fast were close to 20 seconds.

Sauna

[RacerBill]

Glad your hand is improving and you're back in the gym, Rob. BSS + stepups with 85 is pretty impressive.

[RobLL]

Thanks Bill.

I decided it was time to do some exercises involving grip, I kept the weights on the light side. So after my 5 shoulder warm ups here it is:

Dead Lifts: 3 sets of 5 reps @ 100 lb

Incline Bench Press: 3 sets of 5,each hand separately, left40/right 15

Push Ups, hand on the lowest Smith Machine bar: 3 sets of 5

Shoulder Press, 3 sets of 5, each hand separately, 35 left and 20 right

Barbell Bench Press, 1 set of 5 reps @ 65, 2 at 75

Wide Grip Lateral Pull Downs, sets of 5 @ 80, 90, and 100 lbs

HIIT sprints

3 laps lope and walk
10 sets of one fast and one walk
2 laps cool off

Times better than yesterday, most just over 20, a few under.

Sauna

Right hand still feels good.

[RobLL]

Warm up: foam rolling, most of MagMob difficult

Deadlifts, 3 reps @ 135, 145, 155, 165, 175, 185, 195, 200, 205, and finished with 2 @ 210 lbs

Squats, 3 reps @ 185, 190, 195, 200, 205, 210, and 215 lbs

Hanging leg raises, 3 sets of 10

Sauna

Now I haver to decide whether to go back and finish the last 6 workouts of Hypertrophy 1, or go on to something else. That hand injury infection will have cost me about 2 weeks break if I restart. My chins and pull up have fallen off, and I really would like to keep those in respectable order.

[RobLL]

Last night I warmed up with 6 shoulder exercises. I then did a super set of:

3 Bench Presses at notatated weight followed by 3 pushups (right hand is just getting to where it is comfortable with these), and then a 60 second rest

115 lbs, 120, 125, and 4 more sets at 125

Bench Rows
5reps each at 55 lbs (3 sets), 60 lb, 65 lb
and 4 reps at 70, 75, and 80

3 sets of 10 Lateral Twists on Swiss Ball

Sauna

[RobLL]

After 20 minutes of I/O I did Hypertrophy #10


2 Supersets
4 sets of 10 reps, and after that 60 seconds rest. I took more rests, and weights were down because it has been two or three weeks since I did a full hypertrophy. Squat rack was busy, so I started with:

Bulgarian Split Squats/Step Ups with 35 lb Dumbbells, too much for the step ups and I did the last 3 with 35 lbs BSS/25 lbs Stepups. Form was good throughout

Squats/Deadlifts with Shrugs I started with 175 lbs for the Squats and 135 lbs for the DL+, and for the 3rd and 4th set used 155 for the DL+.

Was tired enough did not do any crunchie/twisties. Tomorrow

Sauna

[RobLL]

After 6 shoulder exercises to warmup, I moved on to the workout. 3 supersets, each comprised to two exercises at 5 sets of 5 reps, and 90 second rests.

Dumb Bell Presses on incline bench/Cable Seated Rows 40 lb DBs/170 lb

Dumbbell shoulder presses/wide grip Lat Pull Downs 35 lb DBs/180 lb

BarBell Close Grip Bench Press/High Pulls 115 lb/70 lb

Weights were probably down just a bit, I was able to use good form, and observe rests strictly

Abs sort of thing

Supine marches, 75(left + right)
Supine Leg Lifts 30 left plus 30 right (one side at a time)

Sauna

[RobLL]

On Monday, Mar. 10 I bicycled in Seattle. The big treat was going through the Arboretum, and seeing the late winter Camelias, Rhodies, Magnolias, heathers, Witch Hazels and all. It was an unusual ride because in the 15 miles we didn't do any serious hill climbing.

When I got home, wifey had a music event to attend, so I did HYPER 1 B 10

I warmed up with some foam rolling and proceded to the 2 Supersets of two exercises each, 5 sets of 5 reps, and 90 second rests. And this time I was able to observe the rests strictly.

Squats/Deadlifts with Shrugs @ 200 lb/185 lb, up 5 lb each

Bulgarian Split Squats/Step Ups with an 90 lb Barbell, up 5 pounds

3 sets of Reverse Crunches, 15 reps each, and 60 second rests

Tired! and a nice Sauna

[gregl515]

It's great to see you back in the gym after your various hand injuries. Stay away from knives and trees! It does not look like you lost much during the break. How are your blood sugar readings doing. I find that I have to be more zealous with my diet now that I can't do much cardio or lower body workouts.

[RedLefty]

Those are some big numbers!

[RobLL]

I went to the gym today to do the upper body Hypertrophy 1. Ugh - got through the first superset great, then proceded to bonk thoughout despite lowering weights. Oops. This was a fasting day. Blood sugars were good when I left the house, so took a little slow acting food. I checked my sugars toward the end of the workout - they had done their normal peaking some 30 points, which is typical. I had not taken a supplemental dose of insulin, and my suspician is that with not enough insulin to push the glucose into muscle my lifting failures were due to not enough sugar in muscle, versus an excess in blood. So decided not to count it as a workout. Still a maximal effort. Diabetes is complicated. I took that shot of insulin when I got home, otherwise it will be a day or two before I will get back below 100.

[RobLL]

After warming up with a few I/O foam rolling and MM I did HIIT

3 laps of lope/walk warmup
14 sets of 1 fast 1 slow
2 laps to cool off

2.4 miles total

Times are picking up again. Most laps were under 22 seconds, and a few below 20. I took my insulin too late, and ended up with a spike in blood sugars. I need to take it 3 hours before workout midpoint.

[RacerBill]

Originally Posted by RobLL

On Monday, Mar. 10 I bicycled in Seattle. The big treat was going through the Arboretum, and seeing the late winter Camelias, Rhodies, Magnolias, heathers, Witch Hazels and all. It was an unusual ride because in the 15 miles we didn't do any serious hill climbing.

No hills? That completely blows away my concept of what kind of terrain one usually sees in Seattle!

Great workouts, Rob. Keep us posted on the progress with your blood sugar levels and managing the diabetes. I find it very educational and appreciate your sharing the firsthand experience.

[gregl515]

You sure are right that diabetes is tough. It seems to work differently for each of us.