Rob's Fatloss Redux

[gregl515]

Congratulations on the PRs!

[Egham]

Great job, Rob. I can especially appreciate those chins. You're way ahead of me.

[UConnJulie]

Nice job!!!

[RobLL]

Originally Posted by lance02

Congrats to your son on his wedding.

Originally Posted by Egham

Great job, Rob. I can especially appreciate those chins. You're way ahead of me.

Originally Posted by UConnJulie

Nice job!!!

And Greg too.

Thanks all. I suspect I will see some Wedding pictures toward the end of the month. I may have to phone one of you and get walked through the process to post pictures.

Saw new internist for the 2nd time, a normal visit. I plan to switch over from my old Doc, and the UW Diabetes doc. The new internist is maybe 30 years younger than me so will be around for a while, he is in town versus 30 and 90 miles away, and his patients are mostly diabetics. I don't need an Rx for Regular Insulin (cheap at Walmart, below my copay), and after I get back from an Istanbul trip we will start a long lasting insulin.

[RobLL]

I warmed up with Sq and DL at increasing wts and decreasing reps until...

EDT 15 minutes, 25 seconds rest after both Sq and DL, Squats at 190 lb and DL at 165 (thought I grabbed two 45s, didn't, two 35s grrrr)

11 sets of 3 reps each PR for Sq, up 5 lb and one set

Then did planks, 3 min., plus 1 min each L and R

Broom stick and 'stick em up' (against a wall) shoulder stretches

Band side steps

Back Extensions, these were hard, hadn't done them for a time

Sauna

[RobLL]

Went to the pool, and after 3 warm up laps......

6 sets of 1 lap all out, and 1 lap slow

While I think I could have done 6 before, this is the first time I did. My times are not particularly fast, I do the fast one in a minute, plus or minus a couple seconds 50 meters. I'm calling a lap to and from in a 25 meter pool.

[RobLL]

Took a few days off, did a rehearsal and wedding for a couple kids, one of whose parents I did a service for 31 years ago. Lots of fun, rain delayed us, but clear skies soon arrived. Anyway..

I warmed up with most of the medium Mag Mob and cable pulldowns at 140, 160 and 180.

For EDT I normally give myself 15 minutes, and compensate for any just barely or not quite chinup with a long concentric. Today I decided to give myself as long as I wanted, and to work for near perfect form. As before I do pushups with feet on a bench after the chins, no rest, then I rested for one minute. I spent a total of 30 minutes on these, twice my normal time.

6 sets of 4chins/6pushups
4 sets of 3chins/5pushup
7 sets of 2chins/4 pushups
2 sets of 1chin/3pushups, dropped to 30 second rest
managed to turn 2 more into 2chins/4pushups

Total Chinups 56
Total pushups 98

Lunges, 1 set each static, forward, and reverse, 8 reps each side, 135 lb

1 set of 10 reps Upper Body Russian Twists

Hardly any time for the sauna

[gregl515]

Looks like a good hard workout. i don't think I could handle a sauna after that. I wouldn't be able to breathe.

[bigDman]

a sauna after a workout would cause me to DIE

[RacerBill]

Nice workout. Sounds like the chins are really coming along.

I think the idea is to rest a bit and catch your breath before the sauna. They finally got the one at my gym fixed (actually, they tore out the old one when it broke down and said they weren't going to replace it. Guess someone convinced them to get another.) I've never used it, though. Do you find that it makes a difference in recovery or soreness?

[RobLL]

Originally Posted by RacerBill

I've never used it, though. Do you find that it makes a difference in recovery or soreness?

It may reduce soreness, but I am not too sure about that. The heavy sweating does reduce my need for antiperspirant. Mostly it is a good 'carrot' to get me to the gym.

[lance02]

That's a lot of volume on the chins and push ups -- nice work.

[RobLL]

Tonight I warmed up with the first seven from difficult MagMob, and proceeded to the upright cycle for HIIT.

after a short warmup
6 sets of 40 seconds all out, and then 80 seconds easy
Cooled off with walking two laps

Yesterday must have worn me out, because I was shot after the six sets.

Sauna

I/O arrived this week, my wife and I watched the DVD. I have a couple of the MagMob not down yet, but will start adding them in.

[RobLL]

Warmed up with the 5 Shoulder sets each side, 6 reps per
Squats at 135, 155, 175

EDT Squats and Deadlifts, 25 second rests between SQ and DL

12 sets of three reps each 195/185

escalation: up 5 lb on SQ, at previous high on DL, and 2 extra sets

Three point rows
Sets of 4 (each side) at 65 lb, 70, 75
Sets of 3 es at 80 and 85

Yakked too much with a gymnastic instructor about the possibility of learning to do a standing or running flip. With ropes not dangerous, chances, hmmmm?

[gregl515]

Flips?

[RobLL]

Originally Posted by gregl515

Flips?

Somersaults in the air, the two gymnist trainiers assure me that it can be attempted safely, under their direction.

Last night's workout:

HIIT running
warm up three laps trot/walk
14 sets of 1 all out, and one walk (2 miles total)
2 laps walk cool off

Probably from the squat/deadlift I was a little slow, maybe 3-4 seconds per lap overall

1 set of 10 hanging leg raises

1 set of single sided standing presses, 25 lb, 8 reps per side. Harder than I thought it would be.

[gregl515]

I know what flips are! I just thought it looked kind of well, . . . different. If you are doing them with supervision then that is smart.

[RobLL]

Exercise for the weekend, after a birthday party for 4 yr old grandkid I stayed with younger son, and the next morning both sons led me up Mt Si, just over 3000 feet in four miles. A real Seattle climb - heavy rain the whole way, and wild wind at the top. It's just off Snoqualmie Pass. Decided to have Crispy-cream apple fritters this time, never had been in a store before nor ate any of their product. Too sweet, ate 1 1/4, threw 2 3/4 away.