Rob's Fatloss Redux

[RobLL]

Took a day off after first workout. Visited doc, he is starting me on long acting insulin, one shot a day. Advantages - less shots. Disadvantage, must eat at certain to be determined intervals. And a hoarse kind of painful cough, so have not been to the gym. Maybe Saturday night.

[bigDman]

Originally Posted by RobLL

I did a reduced volume for this first workout after 13 or so days off, but a full list of things

Mag Mob - all of medium

Five sets 3 reps per
going from 100 to 180 pounds, 1 minute rests
Squats
Dead Lifts

Chinups and Pushups, feet on a bench

10 Upper body Russian Twists

HIIT
warm up 3 laps
One fast One slow 7 sets - fast about 23 seconds per lad
cool of 2 laps

About a mile and a half total.

strong workout rob!

[RobLL]

post airflight infection tackled and held me captive for about 6 days. I actually did a work out after my last one documented, but then was not up to it.

Warmed up with shoulder exercises, 5 sets each side, 8 reps. These keep my shoulders from hurting when I sleep on my side.

Chin ups 10 and Pushups 20

Step Ups 20 and 25 lbs each hand, 2 sets of 8 reps each side

One legged deadlifts, two sets of 8 reps. Balanced myself with one or two fingers. I tried both non lifting leg bent and back (OK), and also trying to put it forward (not very good)

2 sets of 10 hanging leg lifts, with pause in the middle

Enough for starting up again

Sauna

And , weight at end 183.4 pounds, lowest in 20 years.

[RacerBill]

Glad you're back, Rob! Hope you're feeling good now.

Originally Posted by RobLL

And , weight at end 183.4 pounds, lowest in 20 years.

That's awesome!!! Congratulations!

[mel]

Awesome job on the low weight! I am inspired by your commitment in the face of what seems like a big obstacle to me.

mel

[lance02]

Nice workout Rob, hope the infection is better.

[RobLL]

Yesterday and today I decided to tackle with hand tools some of our overgrown acreage, namely the Evergreen Blackberries. We have a patch about 50 by 100, some of the canes are 25 feet long, and entangled with dead canes (they last two years). I was thinking, as I was sweating, that this was like a strongman activity. Then I realized it was strong man activity. Pulling those canes out after you cut them is exactly like 'tug o'war'. Grip, arms, setting legs. And then with the hand clippers more grip workout. Two hours yesterday, and more than two hours today - a HARD workout. Tonight I may go to the gym and do some Mag Mob, squats, deadlifts, and sauna.

[RobLL]

After doing all the easy MagMob, I did 5 sets of shoulder exercises each side, 6 reps and 35 lb.

Then Squats from 135 to 185, in 10 lb increments, 5 last few, 3 reps per

Followed by Dead Lifts 135 to 200, again 10lb, last several 5 lb increments, 3 reps per. This is the first time it felt OK DLing more than SQing. Interesting.

The Saturday night soccer group asked me to join them, they were short players, I suspect it might be like filling in as a fourth when you don't know how to play Bridge.

[RobLL]

Did 7 of the MagMob difficult to warm up, and decided to start working on pull ups, of which I can do about one.

So I did one
Then jumped to the chin at bar position several times, and did a very slow lowering

Then went to a pull down machine and did them from 170 to 230, three reps per and at 10 lb increases. Note: beings I weigh about 185 those last pull downs would seem to indicate that I could do pull ups. I don't believe the numbers of the pull down machine.

Then HIIT, running, thought I would do about ten or more fast laps, but felt exhausted, and started slowing down on the fifth

3 warm up
7 sets one fast and one walking
3 cool off

Sauna

[RobLL]

edit above to add before HIIT

1 set of 6 push presses at 30 lb each hand
5 sets of 6 pp at 35 lb each hand

[RobLL]

I've been tackling blackberry patches all week, sunny, but rain is coming. And been too tired to go to the gym. Tonight I decided to go anyway, and figure out my EDT (escalating density training) as I work to improve pull ups.

Warmup:5 sets of cable shoulder exercises, each side, 8 reps and at 35 pounds.

10 sets of pull ups, only one rep per set. The first six were good form, the last four better than my second and last pull up last week. One minute rest after each pull up. So a nice improvement. I need to be doing some deep massage with The Stick, pull ups hurt my upper arm, chin ups hurt my lower arm, but the massage really was key to my improvement.

3 sets of Bulgarian Split Squats, with 40, 50, 50 lb barbell on shoulders

I will superset pullups/BSS, no rest between the two, but start with one minute rest after each super set. I will do these for 20 minutes.

1 set of 20 Upper Body Russian Twists

Sauna

[RobLL]

I got the I/O book and DVD about 6 weeks ago, felt like an easy day at the gym so got the manual down, and did 5 of the 6 sections before I ran out of time. A few I could not understand the directions so will watch the DVD again tomorrow. I seemed pretty limber and mobile, if I understood the directions. It would be fun to have a trainer at our gym who could take a class through these. And met someone not too much younger than me (20 yrs), who is just getting big into mountain activities. And he needs MagMob.

[UConnJulie]

Blackberries ... yummmmmmmmm!! Are you ripping them out? I know that they grow all over the place in Washington and are considered a nuisance ... we had them growing wild at a house we rented in the summers on Block Island (off the coast of Rhode Island) when I was a kid. I have fond memories of traipsing out in my PJs in the morning with a bowl to fill ... all covered with dew ... it was the bomb!!

Sounds like the mobility work is coming along ...

[RobLL]

Originally Posted by UConnJulie

Blackberries ... yummmmmmmmm!! Are you ripping them out? I know that they grow all over the place in Washington and are considered a nuisance ...

In our 8 acres we have about 3 major patches maybe 30 by 100, and innumerable small ones. There is no way we will ever be short of blackberries. And the Evergreen (not Himalayas) have really good flavor, but you need to deseed them in the food mill.

[UConnJulie]

Mmmmmmmm ...

[lance02]

You are so lucky to have that many blackberries -- I love them. We used to have some really big ones when we lived in Michigan (10 years ago). Now we only get them at the grocery store.

[RobLL]

Finished whacking all the blackberries needing whacking, legs look a little strange - the vines bite back. And good thing I did them this last week, a big SWern storm came in with heavy winds and gusts. No more outdoor work for a while.

Warmed up with my regular 5 shoulder exercises, 30 lb on the cable and did both sides at 8 reps

EDT Superset 20 minutes total time. One minute rest after each pullup/BSS set
10 sets of pullups, one rep per, no rest and
10 sets of 4 Bulgarian Split Squats 60 lb dumbbell, up 10 lbs

All ten chins were good form, only the first 6 were last time, but I was never tempted to try a 2 rep set. Next time 50 seconds rest

A set of 10 hanging leg raises, pause on the way up and down
A set of 10 back extensions, pauses up and down

HIIT Sprints
3 laps warm up
10 sets of one fast, one slow
3 laps cool off

Total, 2 laps shy of two miles. Several laps just under or over 20 seconds. Still did not feel up to sprinting 14 (1 mile)

long sauna

[Lost Dog]

I love blackberries. Steak and grilled romaine salad with blackberry and balsamic dressing. I saw the berries at the store. I'm sure they'll never be as good as the ones off your vines.

[Mahler]

Did I hear someone say blackberries?

Rob,
Nice solid, consistent workouts. You are working hard, my friend.