Rob's Fatloss Redux

[RobLL]

Sat. Night, spent the last day with youngest kid and fiance, he is down for his 10th High School reunion, wife in Seattle getting daughter and two grandkids off with my siblings for an Alaskan cruise, then with other kid, grandkids. She got home, I finished making a pot of veggie chicken soup.

Gym was nice and quiet, few folks there I've met, I did half the hard MagMobs. Then did chinups and barbell presses for ten minutes. Results were not in the category of PR, but then its my ten days off having finished FL 2. Did a dozen hanging leg raises.

Did cycling intervals, not HIIT, warm up, 30 sec at 80%, 60 sec at 60%, and 90 sec cool down, all for 20 minutes, and off to the sauna.

[tkinsley]

Originally Posted by RobLL

I warmed up with MagMob Medium 1-9, a few core, and shoulder exercises.
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.

FL3?

[RobLL]

I've done FL 3 once already. I think I am in a slow muscle gain/fat loss mode right now, say 1/2 a pound a month. Because of some blood sugar issues I am not wanting to change my diet much. Also I have been doing NROL for a year, and as much as I am a fan and booster of it, I think I would like to spend some time doing something much different. That all is kind of disconnected, but after I find a doc who takes my blood sugar issues seriously I can start setting some more goals. Meantime: Enjoy life.

[Lost Dog]

If you like AC's workouts, you could do the TNT workout.

[RobLL]

LD - I checked that TNT workout, it looks like it may be fun. Like I said I wanted to do something different than NROL, and it looks different.

I went to the pool today, had not done HIIT swimming for about two months, discovered that my swimming was a little below par. HIIT swimming requires par. But by the fifth set my swimming was getting back in style. I did between warmup, fast, and slow about 13 laps, five of them fastish. Less than half a mile.

I also checked my density, and it was up just a bit from a few months ago. My gymnastics instructor friend at the gym(I'm not in the classes)says my belly is down, complains his is up. And I have more leg and arm muscles that feel a little ropey (don't look that way in the mirror). So NROL and my current diet are probably doing OK for me.

[Leigh P.]

Seems like you are doing a great job Rob, keep it up.

*toasts progress with some wine*

SO MEAN I AM!

[RobLL]

Hi Leigh - Actually I'm doing pretty good on the diet initiatives, but it is hard to get up to four meals a day.

At the gym did the last half of MagMob easy, and a few abs things. then off for treadmill walking HIIT

Warm up 2 minutes
Walk Fast at 15 degree incline one minute, for a total of 5 fast minutes
Walk slow for two minutes
(change speed and tilt the last 15 seconds of one slow period, and first 15 seconds of next slow period) Also, normally do fast at 4.2 mph, but could only get up to 4.0

Off to sauna: some guy explaining how the greatest latest supplement and green tea dropped him by 40 pounds and improved all blood metrics. Maybe so.

[Lost Dog]

Originally Posted by RobLL

Off to sauna: some guy explaining how the greatest latest supplement and green tea dropped him by 40 pounds and improved all blood metrics. Maybe so.

Actually, green tea, when paired with sensible diet and exercise, is an excellent tool for fat loss.

[RobLL]

Originally Posted by Lost Dog

Actually, green tea, when paired with sensible diet and exercise, is an excellent tool for fat loss.

my perception of his claim: it was the supplement

[RobLL]

I warmed up with the 1st half of easy MM, and the last half of the difficult, some one asked what I was doing, I told them it was funny walk time, a day late.

2 sets of supersets: 45 seconds rest between all sets, lift as heavy as you can and still finish all sets. Biggest error being intermittently illiterate is that I did three sets. Mistake, especially on a fat loss sort of workout.

Static Lunge and Incline DB bench press
60 lb e, 55e, 50e/ 45e, 40e, 35e: next time start with 55 and 40

Reread directions, only two sets per on this workout, DUMMIE
Hip Extension and Seated row to neck
BW +25, +35/ 150 no, 100 no, 80 yes, and 80: next time start with 40/90

Prone Cobra, one minute, not a problem

Also did prone marching and leg raises, with stomach sucked in, 50 and 30, each leg.

[RobLL]

July 2 HIIT

After a warmup of MagMob for about ten minutes I proceeded to sprints, 14 laps per mile

3 labs at a walk, trot warm ups
14 sets at one fast, one slow
2 cool off, 33 laps all together, about 2 1/3rd miles

I was about 2 seconds per lap slow, with only a few laps at 20 seconds, one below.

Spend the next day with lots of kids and company, including two asthma attacks requiring clinic and hospital visits. New experience, more interesting for me, than for the victim. Who is doing well.

[stingo]

Am curious - how would you say the TNT workout is similar/different to the NROL fat loss programs?

[RobLL]

Yes, in the sense that there are supersets (they call them something else over at Men's Health), and it is high reps (15), and designed to make you tired. I don't think I will do the whole work out, at least at this time, but I will make sure I have it saved. I really want to do a high set, low rep sort of thing, not having done that before. Also want to get good and chin/pull ups.

[RobLL]

Fourth of July - house quiet and empty, our cute nieces and nephews gone. I was too tired last night to go to the gym, ours was closed, fortunately they have three, and the one in our next door town was open.

I warmed up with a few MagMob and prone leg raises, and prone marching. This workout included two supersets, each exercise two sets and fifteen reps. 45 second rests after all sets

Dumbbell Stepups and Neutral Grip Shoulder Presses
25e lb both sets/ 35e lb both sets, had to pause in middle of second set

Goblet Squat and Dumbbell Pull Over (on bench)
55 lb and second set 65 lb/ 25e lb and 30e lb second set

Plank for One Minute
Did just over Two minutes, could have done more

Also did 30 seconds each side planks (not part of set, hard after the regular plank)

Called it a day, off to sauna

[Egham]

Rob, That looks great!

2 minute planks are very good. Right now, I'm at 90 seconds. When I'm in better shape I find that 2 minutes is about as far as I can go before what seems like terminal boredom sets in.

What is a goblet squat?

[RobLL]

Originally Posted by Egham

I find that 2 minutes is about as far as I can go before what seems like terminal boredom sets in.



What is a goblet squat?

Yes, the words I had written on my notes in the gym

Think BW squat, and then holding a dumbbell by one of the ends, like a goblet.

[RobLL]

AC's TNTworkout, from Men's Health
I warmed up with the 1st half of medium MM.

2 sets of supersets: two sets of 15-12 reps, 45 seconds rest between all sets, lift as heavy as you can and still finish all sets.


Static Lunge and Incline DB bench press. I used a Barbell for the lunges, last time the hanging weight left my arm sore for the next exercise.
115 lb barbell, next set at 95 lb/ 45 lb each DBs,

Hip Extension and Seated row to neck
BW +45, +60, up 25 from last time/ 80 lb and 60, I dropped wt, because was not using scapula with the heavier wt.

Prone Cobra, one minute

Also did prone marching and leg raises, with stomach sucked in, 70 and 50, each leg.

Did less intensive intervals, aiming for 30 seconds per lap rather than 20. After three warm ups I would run a lap, and walk half a lap, and I did this for twenty minutes. Most laps were about 28 seconds. Interesting change of pace and shorter resting time.

[stingo]

Looks good - I'll have to look at the TNT workout and what it has in it. Still in NROL Fat Loss I myself. Keep up the good work.

[James Newman]

You'll have to let me know about the TNT workout. I glanced at it quickly, but haven't studied it more indepth. Later on, try to remember to tell me what you think? I would remind myself, but I think dementia is contagious and I am a lost cause.......

Lookin good Rob....

Newman