Rob's Fatloss Redux

[Lost Dog]

Scary, those cardio scares.

I'd love to have a treadmill. Someday...

[gregl515]

Originally Posted by RobLL

I got back from Morocco very late Thursday evening, and slept in Friday. Spent the rest of the day taking care of things. Eating in Morocco was challenging. Everything including Green Salad and Salad Nicoise is full of carby things - potatoes, corn, rice, carrots, beets. I did have one high reading (169) and several more which resulted in having to take a supplemental shot of Regular Insulin. My standard Lantus Insulin was giving me lowish readings in the morning (75-81) so had to raid my back back or buy a cookie from a street vender and eat half of it several times, when we couldnot find a restaurant. But I actually enjoyed the food, it was great, and I could eat bread, a real treat as they have really good bakers. My high reading was on a traveling day, everything I ordered ended up carby, and I was not walking a lot. But the trip was Great. We stayed mostly in hotels in the Medinas (ancient walled cities with alleys, not streets). Several of them were UNESCO World Heritage Sites. People were friendly, sights were spectacular - I recommend it to all.

So this Saturday night I warmed up at the gym with foam rolling, and my 5 shoulder exercises, and then did two supersets to get back in the swing of things.

Bulgarian Split Squats/Step Ups 85 lb Barbell
3 sets of 5 reps, rest as needed.

Chinups/Pushups (feet on a bench)
3 sets of 4reps chins/8 reps pushups

Cable Pull Standing Abs, at 85 lb

MIIT
3 laps trot and walk
7 sets of Run one/ Walk a half lap
2 laps cool off

Times were faster than I expected, had to go slow on walks to recover breath.

Off to Sauna

weigh in SUPER, 179 pounds, lowest ever in decades. Now I have acheived one of my teenage goals, to weight 180 pounds and be 6 feet tall. (5 inches to go, do suppose the mighty Alwyn can set up a program for this?)

Buy some gravity boots and lo0ad up a barbell!

[LisaS]

Originally Posted by RobLL

And as always Sauna

I was just reading the "active recovery" section in Gray Cook's "Athletic Bodies in Motion" and he highly recommends sauna as an active recovery activity - wish I had one now.

[RobLL]

Went to the doc today, EKG mostly good, but he wants to do a stress test. I know what this will be, I have some weird symptom that mimics something cardiac. Its happened before. He asked how often it hurts when I exercise? Answer - Never! Anyway next week a fancy stress test with dye and picture taking. Grrr.

Warmup: MagMob easy

Squats:
5 reps at 135/155/175/185
3 reps at 195/205/210/215

Deadlifts:
3 reps at 135/155/175/195/205/215

So these put me within about 30-40 lbs of my PRs, and I will know where to start my next EDT

ABS: Supine Marching 100 each side, and Supine Leg Raises 30 each side

Sauna

ps - after 'fire on the range' (kitchen) on Tuesday, today I had the adjuster here, the 'clean up your house' guy, and the appliance guys who installed new range and hood. The 'cleanup' person checked the rooms outside of the kitchen and confirmed my evaluation that repainting the kitchen (actually a common room of just under 600 sq ft) will do the trick, and obvious damage is confined to one corner.

[RacerBill]

Hmmm... if the EKG is fine, why the stress test?

I hope repainting the kitchen is a quick and easy project. I'm sure if you choose a new color the Mrs will have fun telling folks how you burned up the kitchen just to have an excuse to repaint it!

[RobLL]

EKG had a glitch which may or may not mean anything

I have sent off wife to decide on color for kitchen

[RobLL]

Assembled the cheapo treadmill Wednesday, so today made the shelf to put my laptop on. And am ambling at 1.2 mph even as I write this. I have a small wineglass in the provided shelf. Oh the easy life.

[gregl515]

I am including you in my prayers regarding the glitch.

[RobLL]

Big weekend - all our kids and grandkids were down for the weekend for great grandma's birthday, plus wife's sister - and today the cleaners came and visible fire damage is all gone. Also spent 45 minutes on the treadmill at my ambling pace. Tomorrow AM I will measure BGs before and after an hour on the beast. If they come down even 10 pts it will be a big success.

Warmup tonight: I/O 4 foaming/med. ball, and then 7 shoulder exercises, most on the cable pull machine.

EDT Chinups/Pushups, feet on bench, 20 minutes, rest as needed

reps 5/10 3 sets
reps 4/8 2 sets
reps 3/6 3 sets
reps 2/0 (pushups easy, wanted to get more chins)

total 36/68, some pushup done with almost naval high bench

20 standing cable abs

Sauna, during which someone swiped my towel

[RobLL]

I was about to take a shower and head to the hospital when I checked the calendar, and realized I did not have time - appt was 12 not 12:45, arms a little ripe, oh well, they didn't mind. I mentioned to them that on previous one 15 years ago the doc got bored and ended test. They had their doubts. Anyway I was suppose to tell them when I could only go for one more minute. But they injected the dye and told me to keep going for one minute, at least three minutes before I would have said shoot. They go by max heart rate, 220 less your age. You folks, I think, and Bill's biking people have led me to believe that fit people usually can go a lot higher than that formula. Techie said I scored at age 51, probably not really accurate, but still kind of fun to hear.

Then is was down the hallway with my newly radioactive blood and heart, inside a CAT Scan like geiger counter that takes 3D pictures - for 15 minutes - arms above head - now that kind of hurt! Tomorrow I have to go and have it done to my then resting heart. They will probably bill about a million dollars, and insurance people will pay a couple hundred, and write down all but about $75 of what's left. If I had to pay without an insurance company, I would have just said NO. Family would have blugeoned me, but not budged me.

Felt a little crumby when I got to the gym, but was surprised that I did about everything better than before. Warmed up with MagMob medium, and the 4 foaming/med ball from I/O.

EDT Pullup/squats for 20 minutes (25 next time?), on the last pu of each set I did a long descend. Sq. 205lbs, rest as needed
5 sets at 3reps/5reps
1 @ 2/5
1 @ 3/0
2 @ 2/0

24 pullups/30 squats (which were easy, raise wt 10 lb next time)

20 Swiss Ball crunches

And primed pump for next time (Deadlifts/BB Bench Presses) BPs at 135, a little too much. I'm not very good at these. Now that I am off Metformin and it is leaving my system, I will have to raise the pre-exercise insulin. Metformin reduces liver dumping sugar during intense exercise. I spiked at 135, and I don't like to go over 100.

Sauna.

[stingo]

Maybe the radioactivity coursing through your veins gave you super powers?

[RobLL]

Originally Posted by stingo

Maybe the radioactivity coursing through your veins gave you super powers?

Do you suppose we could patent it and work out some sort of deal with T-Nation?

[stingo]

Originally Posted by RobLL

Do you suppose we could patent it and work out some sort of deal with T-Nation?

...And maybe DC or Marvel Comics too. Just copyright it first.

[RobLL]

I was going to go for 20 minutes, but in the middle talked with a young kid planning on enlisting. And we talked about training and wt loss. So I added 5minutes to the routine - think that balanced everything. I took 60 second rests after each superset. Weights were 120 on the bench and 210 for DLs. Next time add 5 lbs to the BPs, maybe the same to DLs

12 sets of 3reps/3reps
1 set of 3/0, and I ran out of time; also grip was hard on DLs

10 sets of hanging leg raises, do one bending knees/do one leg straight

HIIT Sprints
3 laps warmup, trot-walk
11 sets (run one, walk one) run time 20-23 seconds, usual 18-23
3 laps cool off

Total distance 2 miles, total time about 20 minutes. I took my pulse at the end of the last sprint, it was 200. Maybe I got it wrong, but that is almost 50 over the standard formula (which is not very accurate). I run fast, but not faster than feels right, hence the varying times from night to night. Explanation in previous post, but raised Regular insulin to 6 units before exercise, and after all of the above at 111, so will raise to 7 1/2 next time.

Sauna

[RobLL]

After doing I/O shoulder and other shoulder exercises I proceded to do 25 minutes of EDT, one superset. All pushups were done with feet on a bench almost knee height. Rest as needed (RAN!)

3 sets of 5/10 reps
4 sets of 4/8
3 sets of 3/6 and
2 sets of 2/0, dropped pushups (kind of easy) to get more chins in

for a total of 44 chins and 80 pushups, up from last times 36/68

Abs - supine marches 100(L + R) and leg raises 40 each L and R

Longa Sauna

[RobLL]

I decided to add a 4th workout, per above. Otherwise I would go to long without single leg exercises, and figured I might as well add single arm stuff. I will probably vary this between lunges of various types, BSS, and StepUps, as well as arm stuff standing and on a bench. The day started off well. Wifey washed my 501s, so I had to look for something else, and grabbed a pair of 32 inch Levis. They fit

Anyway: I did static, forward, and reverse lunges with a 115lb Barbell, and immediately afterward standing shoulder presses and 3 point rows with a 35 lb dumbbell.

1 set of the three lunges at 5 reps each one (15 reps each side)
1 set of shoulder presses 5 reps each side, and then 10 rows each side
Rest As Needed
2 sets of 4 reps lunges and 4 reps shoulder presses/8 rows each side
3 sets of 3 reps lunges and 3 reps shoulder presses/8 rows each side

A total of 46 lunges each side, 22 shoulder presses each side, 50 rows each side

2 sets of 10 reps hip ext., bring feet in on a Swiss Ball

Still haven't got my insulin down after dropping another med, spiked at 114, goal, below 100. I also spent an hour this afternoon on the treadmill at home, and read my political blogs. My hope was that this would lower blood glucose - it didn't, raised it, but only about 10 points. I was walking at 1.4 mph, and a 3% grade, just hard enough to sweat a little.

Sauna

[RobLL]

Woke up this am, and BGs were 58- yeow, so checked with other meter - 62. Cancelled the fast day, this is too low, not dangerous, but outside the limits, in fact the lowest reading I have got since using insulin. When I dropped my Metformin I raised long acting from 23 to 25, and dropped it back to 24, which really should not have made much difference. But obviously it did

My exercise BGs started spiking high, so raised fast acting insulin from 4 1/2 units to 7 1/2, and it still did not keep me below 100. Hmmmmm. I really wonder if it is somehow disturbing the action of my long acting. I will just have to do some experimenting. My goal is a 30 day average just below 90, I got there, but getting lows of 58 is not the right way to do it