Rob's Fatloss Redux

[RobLL]

I warmed up with MagMob, a misc. half of the difficult set

EDT-1 Chinups, rest, and Pushups, feet on bench. Total time 15 minutes

9 sets of 2 Chinups, rest, 6 Pushups 30 second rests - escalate: up two sets
4 sets of 1 Chinups, rest 3 Pushups, 20 second rests - escalate: 10 seconds less rest


EDT-2 Squats @ 145 lb/Deadlifts at 115 lb. Revamped these. I want to do more sets, fewer reps per, so 5 reps per set instead of 6, 20 seconds vs 30 seconds rest, and weights up 10/5

I did a total of ten sets: not comparable to last time, next time raise wts about 5%

Enjoyed sauna

[BamaDave]

Rob, good luck with the EDT program! A lot of people seem to love it.

[RobLL]

Last night I decided to tackle all that unused equipment in my basement (actually a first floor). So did shoulder exercises with bands, high and low. Supine marching and leg raises (almost cardio), and lunges - first use of power rack!

Today at the gym I did most of MagMob easy, and then planks (prone and both sides), followed by Upper Body Russian Twists.

After that HIIT on the upright cycle. After warm up, nine sets of 30 seconds all out at high tension, 90 seconds slow and easy. Walked a few laps to cool off before going to the......

Sauna

[RobLL]

Warmed up with some MagMob easy, supine marches and leg raises. My emphasis has been on improving chinups. 15 minutes

Superset 1, Chinups and Pushups (legs on bench)
Nine sets of 2/6 30 second rests for a total of 18 chins
Five single chins, 15 seconds rest, ran out of time; total chins 23,
Escalate -1 chin

I took an extra minute and did 15 pushups.

Superset 2, Squats and Deadlifts, 20 second rests
Ten sets of five reps each, weight 150/120 wts of 5 lb for each
One set of four reps each.
Escalate - wts 5 pounds each, and did 4 more reps of each
Next time - wts same

I was exhausted at the end, and happy to go to sauna

[RobLL]

Warmed up 5 shoulder exercises and a few seated rows

Did each of the two supersets for 15 minutes.

Superset 1, Chinups and Pushups (legs on bench) 30 second rests after each, 2 chins, rest 30 sec, and 6 pushups rest 30; when I couldn't do 2 chins, then 1 chin, rest 15 sec, 3 pushups, rest 15.

Nine sets of 2/6 for a total of 18 chins
Four sets of 1/3 for 4 more chins
total chins 22,
Escalate - a minus 1, but I did get all of my pushups at the end in without extra time


Superset 2, Squats and Deadlifts, 20 second rests
Ten sets of five reps each, weight 155/145 wts up 5 lb for each (Holy s**t, wt up 25 lb for deat lifts, forum was down, and I couldn't pull up my wts.)
One set of four reps each.
Escalate - wts 5/25 pounds each

Next time - wts same, too tired at the end.

[RobLL]

Tuesday Night HIIT at the pool.

warmup three laps
Five sets, One Fast, One Slow
cool down two laps
Total Fifteen laps, one under half a mile

buoyancy: still sink with 3/4 intake

[RobLL]

Warm up with some Mag Mob easy, and pulldowns at 140,160,180 lbs

Superset chinup and pushups with feet on a bench. Total time was 15 minutes. Rests started at 30 seconds. I narrowed my grip this time from outer shoulder to inner shoulder, and started with:

4 sets of 3 chinups and 6 pushups
7 sets of 2 chinups and 6 pushups
2 sets of 1 chinup and 3 pushups. ran out of time.

Total pushups in 15 minutes: 28, four more than previous record. Yeh!

My back was a little sore, so I passed on my second superset of squats and deadlifts, and did HIIT, running. I only did 3/4 a mile in running mode, and ran a little slow given achy back.

3 laps of trot/walk to warm up
10 1/2 sets of 1 lap fast, 1 lap walk
2 lap cool off

(14 laps is a mile)

[RobLL]

Warmed up with the last of of MagMob difficult, 100 supine marching and 60 leg raises, then...

2 sets of 10 reps upper body Russian twists on rubber ball
2 sets of 10 reps step ups holding 30 lb dumbbell in each hand

MIIT, on upright cycle:
2 minutes warm up;

30 seconds at 80% of usual max, 30 seconds of 60%
One minute slow

Repeated total of 5 times

Two minutes cool off

I've decided to exercise two out of three days, one day EDT, the next day some sort of HIIT, even medium, and misc. exercises not done during EDT. When I got home I checked Blood Glucose and it had not gone up, as it does with heavy lifting and HIIT. Problem: I don't intend to quit either of those two. My highs are pretty low, many would consider them normal for someone with diabetes or prediabetes.

[RobLL]

For warmup I did 5 each side shoulder exercises, 8 reps each, and then lateral pulldowns at 140, 160, and 180 lbs

EDT superset 1, chinups/pushups (feet on bench)
5 sets of 3/6, 30 sec rests
5 sets of 2/6, ditto
3 sets of 1/3, 15 sec rests
escalate:

Back still sore so didn't do squats and deadlifts as EDT
2 sets of 6 reps at 160 lb
2 sets of 6 reps at 145

Off to sauna

[RobLL]

I warmed up with first half of MagMob medium

And then supine marching and leg raises 80 each/ 40 each

Followed by swiss ball hip extensions and leg curls, three sets of ten reps

And walking lunges with side turns, three sets of 10 each side

Finished with MIIT, medium,

one slow, one at five mph on treadmill, five sets

Interesting thing happened, a gym friend who had not been there for three month asked if I had lost about ten pounds. This kind of confirms my impression that I am losing some fat, and adding some muscle BUT belly not particularly smaller. DARN.

[stingo]

Originally Posted by RobLL

Interesting thing happened, a gym friend who had not been there for three month asked if I had lost about ten pounds. This kind of confirms my impression that I am losing some fat, and adding some muscle BUT belly not particularly smaller. DARN.

That sort of thing's been happening to me too. But hey,progress is progress...

[RobLL]

For warmup I did 5 each side shoulder exercises, 8 reps each, and then lateral pulldowns at 140, 160, and 180 lbs

EDT superset 1, chinups/pushups (feet on bench) 15 minutes
6 sets of 3/6, 30 sec rests
5 sets of 2/6,
1 sets of 1/6, 15 sec rests

escalate: once chin up, I could have done several one rep sets, I think; 72 push ups.

Back still sore so didn't do squats and deadlifts as EDT
3 sets of 6 reps at 160 lb up one set
3 sets of 6 reps at 150 up five lb and one set

Off to sauna

[RobLL]

Last night I warmed up with the last half of MagMob easy

Three sets of ten reps to each side Swiss Ball Laterals

Static Lunges @ 115 lb, 3 set of tem reps (each side)

HIIT running
3 Laps warm up
14 sets of 1 fast, 1 slow
2 laps cool off
Total 2 miles and 5 laps

Today should have been a heavy day, but tomorrow I will hike up to Camp Muir on Mt. Rainier with my youngest son. Muir is 4000 feet up from the road, and almost halfway up the mountain (easiest half by far). Sons are climbing the whole thing later this month.

[Lost Dog]

Hope you're having a good hike. I can't wait until my kids are old enough to want to join me!

[gregl515]

The program looks like a great one. Sorry about the sore back. I find when my blood sugar level elevates, I can get it down with 2 20 minute sessions daily of brisk (for me!) walking. I do this in addition to regular workouts.

[RobLL]

I spent yesterday on Mt Rainier, weather varied from OK poor to miserable, but could have been blizzardy, anyway we had a great time. We stopped about an hour short of Camp Muir, between me being a little slow and starting an hour later than we intended. Very few groups summited, the weather was just too bad (its gets worse the higher you go). My weightlifting/HIIT actually put me in pretty good shape for a climb. My legs and hips never got sore, then or now. We will do it again sometime next month, and I will work at going faster. At the rate I was going it would have taken us 6 hours, and you need to do it in 4 hours with a light pack (15-20 lb). When you summit you will be carrying a 50 pound pack. I probably will do easy MagMob and sauna today. Also I checked blood glucose three times to see what kind of nutrition I need. I had to kind of force myself to eat, and only ate about 1000 calories, according to charts used up several thousand.

[Egham]

Great, Rob! It looks as if your hard work is paying some dividends. MagMob and a sauna sounds about right after yesterday's hike.

Probably good you kept a close eye on your blood sugar. I, too, tend to eat light whilst hiking or backpacking and I can easily imagine that inclination creating problems for some. I do make up for it at dinner, once the hiking is over, though!

[RobLL]

I warmed up last night with my 5 shoulder exercises (corrects injury from swimming), and pull downs at 140,160,180

EDT chinups and pushups with feet on bench; 15 min.

5 sets of 3/6 30 second rests
5 sets of 2/4 20 second rests
5 sets of 1/2 10 second rests

Total of 30 chinups, up ONE. About 6 pushups are not complete, but I add a long eccentric to those.

MIIT
3 slow run half a lap, walk a half
7 medium run (7 min mile pace), 1/2 walk
2 walk to cool off

Sauna

[RobLL]

Warmed up with MagMob easy, first half

Four sets of squats, five reps each at 165 lb, up a rep and 5 lb
Four sets of deadlifts, five reps each at 165 lb, up a rep and 10 lb

Three sets of ten reps, Swiss Ball Crunches, +30 lb

HIIT upright cycle, after warmup:

7 sets at 30 seconds all out, 30 seconds rest
(after 3rd and 5th set an extra minute of rest)
Walked for two laps to cool off

Sauna