Rob's Fatloss Redux

[laxcdn]

Good news on getting better and great work on those workouts. I will be doing the FL after the break in, so this is a good log for me to follow.

[RobLL]

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.

[RobLL]

Was out of commission long enough that I thought I should just start over with FL2. Warmed up with 10 minutes MagMob

3 supersets 12 reps each set, 60 seconds rest after all, normal time

Squats at 135 lb (did not go quite as deep as I should have, but close)
(not, did normal) wide grip seated row at 170 lb

Supine hip extension with leg curls
Barbell Push Press at 70 lb

Dynamic lunges (Squat rack busy so used DBs) 50s first, 40s second and 30s last Whew
Upper Body Russian Twists on Swiss Ball

Not totally beat, but no HIIT tonight

[RobLL]

Warmup 10 minutes of MagMob

Three supersets, 3 sets of 8 reps, normal tempo, 60 second rests

Snatch Grip Dead Lifts first @115, 2 and 3rd at 120
Tee pushups, with 12 lb each dumbells, only 8 last set

Bulgarian Split Squats with overhead press 20/15 first 10 next two
Chinups/Pulldowns 2/ and 10 @135lb

Romanian Dead Lifts with bentover row 8@115, 12 nest two @ 95
Lower Body Russian Twists

NO HIIT, maybe tomorrow. Weights were a little lighter than I expected, but I was tired, tired at end.

[RobLL]

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.

[RobLL]

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

Enjoyed sauna.

[RobLL]

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

Off to sauna.

[RobLL]

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

As last time, very tired by the end. Curious.

[RobLL]

Warmed up with 15 minutes of medium MagMob, also front squats 4@115, 3@120, 2@125.

3 supersets, 3 sets of 10 reps, 45 seconds rest after all, normal time

Squats at 125 lb, form good
wide grip seated row at 180 lb

Supine hip extension with leg curls
Barbell Push Press at 85 lb up 5

Dynamic lunges used a barbell at 100, up 15, and did not rest between left and right
Upper Body Russian Twists on Swiss Ball

Off to sauna.

[RobLL]

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.

[James Newman]

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

[RobLL]

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.

[Bill2380]

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.

[RobLL]

We had one of the grand kids for a couple days, wife met daughter half way to Seattle tonight to return her. So I went to the gym.

MagMob half of easy and half of difficult - I am starting to get the moves of difficult down pretty good.

HIIT on cycle, I got there first this time. Actually pal who does rehab arrived just a few minutes before I finished.

Two minutes warm up; 40 seconds all out; 80 seconds slow, did six sets. Gave the bike to friend, and cooled off by walking.

Sauna

[RobLL]

Little short of time, did shoulder 5sets each side 8 reps per, also front squats 2@120, 1@125.

3 supersets, 3 sets of 10 reps, 45 seconds rest after all, normal time

Squats at 130 lb, up 5
wide grip seated row at 180 lb (go up next time)

Supine hip extension with leg curls 25 lb wt on abdomen, first time
Barbell Push Press at 85 lb maybe up 5 lb next time, maybe not

Dynamic lunges used a barbell at 105, up 5
Upper Body Russian Twists on Swiss Ball, when I finished did a few more with 10 lb wt.

Off to sauna. While I was not able to raise weights on all sets, nor raising all that much, I was not exhausted at the end. This was a first.

[RobLL]

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

sauna

[RobLL]

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

sauna

[BamaDave]

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!

[RobLL]

Originally Posted by BamaDave

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.