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.
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.
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.
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.
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.
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.
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.
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.
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)
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?
__________________ "May you live every day of your life." - Jonathan Swift
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.
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
__________________
"Branch chainz, bro. Leucine in the sky with diamonds." - Alan Aragon
I warmed up with the 1st half of MagMob easy and 2nd half of medium
This workout included two supersets, each exercise two sets and fifteen reps. 45 second rests after all sets, plus a plank
Dumbbell Stepups and Neutral Grip Shoulder Presses
30e lb both sets, up 5/ 35e lb both sets, only 12 on last set
Goblet Squat and Dumbbell Pull Over (on bench)
65 lb/30e lb second set
Plank for One Minute+, Also did 45 seconds left and right side planks; not difficult
Sauna - broke news to a teenager that sauna doesn't get rid of poisons, and that while I knew a dozen ways of losing 5 pounds, none of them would necessarily involve what is hiding his abs - he was broken hearted. Muscle Logic by Charles Staley arrived this week, so I read it today. After I finish phase 1 of TNT I am going to switch. I have never done high number of sets with low reps, having done NROL since last May.
Today is a real scorcher, at least as we measure it in the Pacific NW, last night did not cool down, still 70 degrees when I woke up. As I went from the AC house to the AC truck to the AC gym I'm thinking such decadence, not since the days of Rome. To assuage guild I warmed up with the 2nd half of easy MM and 50 prone leg marches, 30 leg raises. Gym was mobbed, normally from 1 to 2:30 its kind of empty. All were nicely accommodating.
2 sets of supersets: each with three sets of 15-12 reps, 45 seconds rest between all sets, lift as heavy as you can and still finish all sets. Because this workout was the first to call for three sets per exercise I did not increase weights for the most part.
Static Lunge and Incline DB bench press. I used a Barbell for the lunges
95 lb/ 40 lb each DBs, down 5 lb
Hip Extension and Seated row to neck
BW +70 lb up 10 from last time/ 70 for all sets.
I almost never have trouble with 'core' exercises. It makes me wonder if under that ugly belly fat, and pushing it out is not some malicious ab muscles. I finally got the moves down on the rows to neck. I think I could have lifted higher weights earlier had I figured it out in the beginning.
Prone Cobra, one minute
Then I did HIIT, decided given the weather I would only run half my normal mile. So:
Warm up with trot, walk 3 laps
7 sets of one fast one slow (1/2 mile each)
Cool off with 2 walking, frequently by the water fountains
I almost never have trouble with 'core' exercises. It makes me wonder if under that ugly belly fat, and pushing it out is not some malicious ab muscles.
Given the way you've been working out, you may well be right.
How do you like the TNT work-outs compared to NROL?
__________________ "May you live every day of your life." - Jonathan Swift
Egham - TNT is definitely like an AC Fatloss workout from NROL. The big difference is only 2 supersets, so you can do them a little faster, particularly with the 45 second rests. At the end your are tired. Although sometimes I can do HIIT afterwards. The exercises are different so that adds some interest. There is some variation in sets and reps, and rests.
This workout included two supersets, each exercise three sets and fifteen reps. 45 second rests after all sets, plus a plank. This one involved increasing sets from two to three, so I did not add wts, in fact dropped wts on two exercises.
Dumbbell Stepups and Neutral Grip Shoulder Presses
30e lb / 30e lb, down 5
Goblet Squat and Dumbbell Pull Over (on bench)
60 lb down 5/30e lb
Plank for One Minute, did 75 seconds
I did pretty well on these, completed all sets in good form. I was too tired at the end to swim, my Bro in Law who is visiting from Calif. and likes to swim at our club. So I went to the pool, and used the sauna.
2 sets of supersets: each with three sets of 15-12 reps, 45 seconds rest between all sets, lift as heavy as you can and still finish all sets. Because this workout was the first to call for three sets per exercise I did not increase weights for the most part.
Two supersets: 3 sets of each, 15 (12) reps, 45 seconds rest after all sets
Static Lunge and Incline DB bench press. I used a Barbell for the lunges
100 lb/ 45 lb each DBs: 5 pounds up for all sets
Hip Extension and Seated row to neck
BW +75 lb up 5 from last time/ 80lb for all sets, up 10.
Prone Cobra, one minute, and supine marching and leg raises, tummy held in hard. (I think I listed this earlier as prone)
Free day, started off with most of the MagMob medium, then did supine (that's on my back, no?) marching and leg lifts.
Did my first Escalating Density Training, chin ups, and pushups, feet on a bench. 15 minutes, 30 seconds rest after each set.
5 sets of 2 chin ups and 6 pushups
5 sets of 1 chin up and 3 pushups
HIIT, sprinting, 14 laps equals a mile
3 laps walk/trot warmup
14 each Run One, Walk One
2 laps cool off walking
Congrats on completing your first EDT, Rob. Nice work!
__________________ 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
Got through yesterday, 70 cousins et al at the reunion. Life Guards entertained the kids with boat down at the pond, the rest of us talked, laughed and ate. But for me only allowed food. Of course one of kin being the red wine maker for a major label in Washington... the food went down easily.
So to gym today, warm up with Mag Mob, 2nd half of both easy and difficult.
EDT 1 chin ups/ pushups, feet on a knee high bench, 30 seconds rest after each exercise
7 sets of two chinups, rest, and then 6 pushups Two more sets than last time
4 sets of one chin up, rest and then 3 push ups. One less set than last time.
Escalating 3 chinups, and 9 pushups.
EDT 2 Squats and Deadlifts, 135 lb/ 110 lb, 6 reps of each separated by 30 sec. rests
8 sets. Next time raise weights by 10-15 pounds and drop reps to 5
Linear Mode
