Friday - saw doc, the last two weeks have been the aftermath of the infection, just felt sick, actually am not. Great, and that's not sarcasm. I've added rubber bands to my home gym, Alwyn's DVD, and The Stick for some soft tissue work, the latter two arriving this week.
Warm up - one hour heavy gardening, planting Dahlia's for youngest son's wedding. But at the gym after dinner - 12 minutes of Mag. Mob. then:
Three chin ups on the bar/ six pull ups on the Smith machine, toes dragging
Barbell Bench Press: 5@95, 4@100, 4@105, 3@110, 3@115, 2@120, 2@ 125, 2@ 130, 1@ 135, 1@ 140 - would have gone up two more steps but NOBODY in the gym and I thought not safe.
2 chin ups on the bar/ 4 pull ups on the Smith
HIIT, 3 laps warmup, 6 sets of run one, walk one, and 2 cool off. I got my speed almost down to 20 seconds for my last two laps. Tired, intimations of soreness so quit. Normally I do 14 sets (two miles)
I opened a thread regarding soft tissue work, I am hoping the club will repair old forearm injuries, and I will be able do do lots of chin and pull ups.
Went to the gym in the early afternoon for my HIIT, I am not going to be able to do it after the Fat Loss workouts.
So warmed up with 10 minutes of MagMob and then
Three laps (14/mile) trot/walk warm up
Twelve sets run one/walk one 35-22 seconds per, back up to 24 at the end. Usually I get down to 18-20 for my fast ones, and do 14 sets
Two laps cool down
Felt good, next time I will get up to 14 sets
Beautiful day, guy I was buying Dahlia tubers from came down to look at my 200 holly trees, maybe wanting some for his big internet business. And turned out we have mutual very close friends. Always makes for a nice day.
All that digging, maybe two days worth of exercise, or more likely damage. Anyway about the time I was getting ready to head for the gym realized that I was too tired to lift. So I did all of the easy and medium MagMob. Then HIIT, there's only one upright cycle I like, and although the gym was near empty it was being used. So....
Did my walking on the treadmill: after warmup I would go one minute at 15 degree incline and 4.2 mph, transition to level incline and 2.4 mph, then one minute of my slow. Did four sets, so four fast ones. Tired
Gym was fuller than usual, someone was using my squat rack . So after warming up with MagMob and shoulder exercises (I'll be I/O will be better than mine) I re-arranged things just a little. But have reported as per book.
3 supersets 12 reps each set, 60 seconds rest after all, normal time
Squats at 115 lb - a drop of 20 pounds - must have been Friday gardening, really.
(not, did normal) wide grip seated row at 180 lb up 10
Supine hip extension with leg curls
Barbell Push Press at 80 lb up 10
Dynamic lunges used a barbell at 85 lbs, all sets, last time was all over the place.
Upper Body Russian Twists on Swiss Ball
Warmup 15 minutes of MagMob, a combo of easy and difficult
Three supersets, 3 sets of 12 reps, normal tempo, 60 second rests, I typed 8 last time but did 12 reps. Things were spotty, some improvements, and some lower weights. Not quite sure what was going on.
Snatch Grip Dead Lifts first @ 125, up 5
Tee pushups, with 12 lb each dumbells, only 8 second set, and BW last
Bulgarian Split Squats with overhead press 15e DB, improvement over last time
Chinups/Pulldowns 3/then rest pulldowns at 130 first set, 2/130 last two
Romanian Dead Lifts with bentover row managed 2 sets of 6 reps at 115, tried third set at 70 - too tired so stopped
Lower Body Russian Twists
Went down to the gym and did half the easy and half the difficult MagMob. And just about the time I finished my stretches and was going to the only upright cycle AND for the second time this young guy shows up and gets on it first. Dang. Anyway I saw him later in the locker room, he just had his second hip surgery (that new procedure where they don't cut you up but put a new coating on the ball and or socket). He was pretty happy with it all.
So I ran instead, three warm up walk/trot; 9 sets of fast slow; two cool down. About 23/14s of a mile. I am slowly getting back up to my speed of a few months ago. I would have gone further, but ran out of time, gym closes early on Sat. night.
I really enjoy the I/O and MagMob drills. I do them everyday and they have definitely made a difference in the quality of my movements. Sauna... man I wish we had a sauna here... nothing in Tahlequah like that.....
Newman
__________________
"Branch chainz, bro. Leucine in the sky with diamonds." - Alan Aragon
Warmup 10 minutes of MagMob, a combo of easy and medium, then my shoulder exercises on cable machine, 5 sets each arm, 7 reps per set.
Three supersets, 3 sets of 10 reps, normal tempo, 45 second rests, normal tempo. Did much better than last time, form or weight improvement on every set. I had to increase the rest time between several of the sets.
Snatch Grip Dead Lifts first @ 130 135 135 up 5lb and then up another 5lb.
T-pushups, with 12 lb each dumbells - got though all sets at this wt.
Bulgarian Split Squats with overhead press 15e DB For the first time I did not lose my balance even once.
Chinups/Pulldowns 3/then rest pulldowns at 160 first and second set, 10 at 160 the last set (chin up station busy) 160 is 30 pounds up from last time.
Romanian Dead Lifts with bentover row at 85 lb all sets. I was all over the place on this the last time, and bonked on the 3rd set
Lower Body Russian Twists
Finished with 3 chinups on Smith Machine, toes dragging. I had previously got up to 5 chinups +25, but my forearms started hurting something terrible. I was advised at Summit to use The Stick, and I have, and so far no sore arms.
And off to the Sauna, talked with a couple of guys, one an Afghanistan veteran, compared helo stories with our respective service.
Good to hear that the crud is letting go a little. Those are some pretty tough workouts you've been doing. Keep up the good work.
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
Warmed up with first half of the medium MM (cooled down with the last half - not particularly a good cool down!)
Three supersets, 3 sets of 10 reps, normal tempo, 45 second rests. I did better on almost everything until the end. I am wondering if I am just bonking on that 5th exercise, RDL with bent over row. I may drink some carbs during the 3rd and 4th exercise, maybe about 15. Chinups continue to improve
Snatch Grip Dead Lifts: 1st set at 135, 2nd at 140, + 5, and 3rd at 145 another + 5
T-pushups, with 12 lb each dumbells - easy until the end
Bulgarian Split Squats with overhead press 15e DB I was going to try 20s, but they were being used
Chinups/Pulldowns 1st and 2nd set 4 chins, finished with pulldowns at 190 lb, 3rd set 2 and finish at 190
Romanian Dead Lifts with bentover row, bonked on the first set at 90 lb, finished with last two sets at 60 lb
Lower Body Russian Twists
Warmed up with first half of the medium MM (cooled down with the last half - not particularly a good cool down!)
Three supersets, 3 sets of 10 reps, normal tempo, 45 second rests. I did better on almost everything until the end. Something is happening to the 5th exercise, RDL with bent over row. I am not sure if I am just tired, or low blood sugars and a bonk. I don't think it is a strength issue. I may drink/eat about 15 grams of carbs during the 3rd and 4th exercise. Chinups continue to improve
Snatch Grip Dead Lifts: 1st set at 135, 2nd at 140, + 5, and 3rd at 145 another + 5
T-pushups, with 12 lb each dumbells - easy until the end
Bulgarian Split Squats with overhead press 15e DB I was going to try 20s, but they were being used
Chinups/Pulldowns 1st and 2nd set 4 chins, finished with pulldowns at 190 lb, 3rd set 2 and finish at 190
Romanian Dead Lifts with bentover row, bonked on the first set at 90 lb, finished with last two sets at 60 lb
Lower Body Russian Twists
Nice work, Rob. The next time you want a workout and some sauna time, I have some yard work you can do down here in Bama!
I'm a wimp when it comes to heat and doing anything - other have 3/4 naked and in the sauna. Here in the northwest I can be comfortable 360 days a year with a tee and a sweat shirt, and far more of the former.
Warmed up with first half of easy MagMob, and two of son's abs exercise
Three supersets, 3 sets of 8 reps, normal tempo, 30 second rests after each set.
Snatch Grip Dead Lifts: all sets at 145 lb
T-pushups, with 12 lb each dumbells - would have gone to 15s but they are round.
Bulgarian Split Squats with overhead press 20 lb DB each hand. up 5lb each hand
Chinups/Pulldowns 4 chins, finished with 4 pull downs at 180, last set 3 chins and 5 pull downs
Romanian Dead Lifts with bentover row, all sets at 70 lb, an improvement
Lower Body Russian Twists
Rested for a few minutes, and did running HIIT. The first time on Fatloss 2 that I have been able to. Warmed up with three laps trot/walk, then 10 sets at run one, walk one, cool off with two. I ran almost all of them at 22-23 seconds, was not able to get down to 20 seconds. This totaled 25 laps, about 1.7 miles.
Wife's meeting at the house tonight, so I run off to next door town to catch up on Library periodicals, different than home town: they close at 7, so hit our town library, they close at 8. Nice belonging to a gym. Do the other half of MM, and then some HIIT, cycling. 2 min warmup, 6 sets of 40 seconds on and 80 seconds off, cool down for a minute, and then a long walk hitting all the drinking fountains. Back to the house, women are just leaving, wife happy because the gathering went well. Off to Bed!
Warmed up with first half of easy MagMob, and two of son's abs exercise
Three supersets, 3 sets of 8 reps, normal tempo, 30 second rests after each set.
Snatch Grip Dead Lifts: all sets at 145 lb
T-pushups, with 12 lb each dumbells - would have gone to 15s but they are round.
Bulgarian Split Squats with overhead press 20 lb DB each hand. up 5lb each hand
Chinups/Pulldowns 4 chins, finished with 4 pull downs at 180, last set 3 chins and 5 pull downs
Romanian Dead Lifts with bentover row, all sets at 70 lb, an improvement
Lower Body Russian Twists
Rested for a few minutes, and did running HIIT. The first time on Fatloss 2 that I have been able to. Warmed up with three laps trot/walk, then 10 sets at run one, walk one, cool off with two. I ran almost all of them at 22-23 seconds, was not able to get down to 20 seconds. This totaled 25 laps, about 1.7 miles.
sauna, all guys complaining about belly fat.
Nice numbers and progress, Rob!
Women complain about their fat thighs in the sauna... that and their kids.
Fatloss 2 A-5
Warm Up - Mag. Mob. 4 easy, 3 difficult, two core, and Front Squats: 3@115, 2@130, 1@135
3 supersets, 3 sets of 8 reps each exercise, 30 seconds rest after all, normal time
Front Squats at 140 lb, up 5
Wide grip seated row at 200 lb up 10lb
Supine hip extension with leg curls, did 10 reps first and second set.
Barbell Push Press, tried 95 lb did 4, all the rest at 90 lb
Dynamic lunges used a barbell at 110 lb, up 5 lb
Upper Body Russian Twists on Swiss Ball used a 25 lb plate
Off to sauna. Thirds day to the gym in a row, decided no HIIT
Cappy - probably safe things to complain about. We too have a wedding coming up (Sept.) youngest kid - wife just addressed and mailed off many of the invitations.
Took two days off, after three days in a row on. I went up to Seattle on father's day and visited one of my kids, and his fiance, then stayed with a friend and went bicycling Monday. We went through the Seattle Art museum Sculpture Garden - super!, on to a bike shop where I got a new toy for my bike. This being seattle we went up three major hills without really trying, about twenty miles, about the shortest day we ever did. After we went back to his house and had a cup of coffe we went to the also newly opened main building of the just mentioned SAM, it also was nice. Took the bus down town and back - certainly lot of weirdoes on the bus, course thats my point of view. I plan on finishing Fat Loss Two tomorrow.
Its good to hear that you had a great weekend. It was a well earned break from your workouts....Great progress, BTW!
I've only been in Seattle once to attend an industry meeting. It was in and out with no chance to see anything beyond the conference room and taxi ride. I would like to get back out there to actually see the area some time.
__________________ "May you live every day of your life." - Jonathan Swift
Nice workout -- I'm doing NROL FLII right now as well, so I can say those are some serious numbers you have there. I'm looking forward to mine getting to that level. The bulgarian split squats/overhead press is one killer exercise.
Impressive! You have a strong back there, Rob. The other lifts look good, too.
Sounds like a great weekend. I've wanted to see Seattle one of these days.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
I warmed up with MagMob Medium 1-9, a few core, and shoulder exercises.
Three supersets, 3 sets of 8 reps, normal tempo, 30 second rests after each set.
Snatch Grip Dead Lifts: 1st set at 150 lb, up 5, and next two at 155 lb up another 5 lb
T-pushups, with 12 lb each dumbells
Bulgarian Split Squats with overhead press 20 lb DB each hand
Chinups/Pulldowns 3PU/5 PD at 180, 4/ 4, 3/ 5
Romanian Dead Lifts with bentover row, all sets at 90 lb, up 20
Lower Body Russian Twists
Feels good to finish FL2, for a second time. Now I will have to decide what to do next. I will take a week off, just play around in the gym and at home.
Sauna full of people, no weirdos, nice
Lance - thanks, while I went up with a lot of the sets, I stayed at 20 lb DBe for BSS w OP. They are hard
Bill - if you come to Seattle I would plan on a biking day if you would like.
Went down to the gym and did all of the easy Mag Mob, and a few other things. Then did a running HIIT
3 laps warm up, trot/walk
14 sets of run one, walk one (2 miles all together)
2 laps cool down
Started off good, first running lap at 25 seconds, and after a few more all the rest at 20 seconds +/- 2 seconds, including the last one at 20. So I am back up to speed.
. So after warming up with MagMob and shoulder exercises (I'll be I/O will be better than mine) I re-arranged things just a little. But have reported as per book.
Linear Mode
