Rob's Fatloss Redux

[RobLL]

Warmed up with the 5 shoulder exercises. I dropped weights for most of these and then dropped again. I had done a number of these low rep against my chinup and pullup EDTs. Was NOT ready for high reps!

Supersets of 4 sets of 10 reps, 60 seconds rest
Squats at 185, then 165 for the next three sets
Deadlift Shrugs at 185, did four reps, and then full 10 at 155 for 3 sets
Next time 185/165

Supersets of 4 sets of 10 reps 60 seconds rest
Bulgarian Split Squats at 75 lb Barbellfor ONE set, rest at body weight
StepUps at 75 lb Barbell for the first; body weight for the rest
Next time Barbell at 50 lb. I did pick up the pace for the BW, with only a 60 sec rest after the 40 L,R, L,R. I also wonder if having done this the next day after the first may have slowed me down.

[RobLL]

I warmed up with my five shoulder exercises, I thought this would be as easy as the last one, NOT, had to repeatedly drop weights. Maybe something else.

3 Supersets: 3 sets of 15 reps, 30 second rest (I rested a lot more!)

Superset One:
Dumbbell Incline Bench Press @ 35 lb DBs
Cable seated Rows @ 150 lb
Hard, just barely completed last sets

Superset Two
Dumbbell Shoulder Presses at 20 lb DBs
Wide Grip Lat Pull Downs at 140 lb

Superset Three
BarBell Close Grip Bench Press at 65 lb, drop from 105 lb
High Pulls at 50, down from 70 lb
next time 110/75

Three sets of 15 rep Swiss Ball Crunches

Off to Sauna

[RobLL]

Warmed up with the 5 shoulder exercises.
2 Supersets of 5 sets of 5 reps, 90 seconds rest

First big problem 6 people, counting me using the squat rack. Unheard of!! So I started with the second superset

Squats/Deadlift Shrugs, all sets at 185/165

Bulgarian Split Squats/Step Ups all sets with 35 lb dumbbells each hand

3 sets of Reverse Crunches, 15 reps per.

Next time, its 3 sets of 15 reps - hmm, I think I will wait and see! I was tired and sweaty. And stunk- very ketonic. This also was a fasting day from dinner last night. I ate dinner gave myself 1 1/2 hours then went to the gym. Heavy exercise tends to up blood glucose of diabetics, so I took a small dose of quick acting insulin. BGs same before and after, so probably worked. We'll see.

Sauna

[RobLL]

I warmed up with my five shoulder exercise,.

3 Supersets: 4 sets of 10 reps, 60 second rests

Superset One:
Dumbbell Incline Bench Press @ 40 lb DBs
Cable seated Rows @ 160 lb

Superset Two
Dumbbell Shoulder Presses at 30 lb DBs, not quite on last 5 of last set
Wide Grip Lat Pull Downs at 150 lb, pause before last two reps

Superset Three
BarBell Close Grip Bench Press at 85, paused before the last two reps
High Pulls at 60 lb Got it done smoothness by the last set or two

Three sets of 15 rep Swiss Ball Crunches
It went far easier than last time. I had to take only a few excess rests

Off to Sauna

[stingo]

Yeah I hate 3x15, but what can you do. Looks like a good start to H1.

[RobLL]

When I was visiting Aya sofi (Turkish name, Hagia Sophia)
I remembered I had to do hypertrophy

Today was 1 B 3, near broke my back
For 40 minutes I hogged the squat rack

Three sets of 15, only 30 seconds rest
honesty demands, took more I confess

Supersets mean its two at a time
does anyone know what with this could rime

Squats and Dead Lifts with a shrug
165 and 155 were all I could tug

Bulgarian Split Squats and Step Ups came next
Bar weights of 55 pounds on the chart I X'd

In the Sauna the looks said I may have smelt
they all left, did I cast a spelt?

[Egham]

Originally Posted by RobLL

When I was visiting Aya sofi (Turkish name, Hagia Sophia)
I remembered I had to do hypertrophy

Today was 1 B 3, near broke my back
For 40 minutes I hogged the squat rack

Three sets of 15, only 30 seconds rest
honesty demands, took more I confess

Supersets mean its two at a time
does anyone know what with this could rime

Squats and Dead Lifts with a shrug
165 and 155 were all I could tug

Bulgarian Split Squats and Step Ups came next
Bar weights of 55 pounds on the chart I X'd

In the Sauna the looks said I may have smelt
they all left, did I cast a spelt?

Ahh, a poet on top of everything else!

It's great to see you still having fun with things....even if they involve 15 reps......

[stingo]

Originally Posted by RobLL

When I was visiting Aya sofi (Turkish name, Hagia Sophia)
I remembered I had to do hypertrophy

Today was 1 B 3, near broke my back
For 40 minutes I hogged the squat rack

Three sets of 15, only 30 seconds rest
honesty demands, took more I confess

Supersets mean its two at a time
does anyone know what with this could rime

Squats and Dead Lifts with a shrug
165 and 155 were all I could tug

Bulgarian Split Squats and Step Ups came next
Bar weights of 55 pounds on the chart I X'd

In the Sauna the looks said I may have smelt
they all left, did I cast a spelt?

Great log entry and great work!

[mel]

The poetry was fab! Looks like great progress with your tempo too. Keep it up!

mel

[RobLL]

Thanks all, those 15s and hypertrophy in general is hard. For me minimum of one day rest.

[RobLL]

Warm Up Shoulders with Sword Pulls, (cross body from low to high)

3 Supersets each 5 sets of 5 reps, 90 sec rests
DB incline bench press/seated cable rows @ 45lbs each/170 lb

DB shoulder press/wide grip cable pull downs @ 40 lb each/170 lb

BB Close Grip bench press/High Pulls @ 110/70 lb

Swiss Ball Crunches 3 sets of 15 reps

Too tired to rhyme, should be off to bed

[RobLL]

Standard Shoulder warm up. 5 sets each side, 7 reps, and 35 lb.

Hypertrophy 1B4, which meant 4 sets of 10, and 60 seconds rest

Superset 1, Squats and Deadlifts with shrugs 175/165
Made it through all sets with good form, last time on the 4/10 much struggle, and 10 lb lighter weights

Bulgarian Split Squats/Step Ups with a 65 lb Bar (squat rack)
Again made it through all sets. The first time I did B, (4/10), I had to switch to body weight for the last three sets. Dead lifts and Squats really set you up for failure with these normally easy ones for me.

And Finished with 3 sets of 15 reps Reverse Crunches

Sauna as always

[RobLL]

3 supersets and each one at 3 sets of 15

DB inclined bench press/seated cable row
35 DBs and 160 lb

Stand up for a shoulder press
Sit Down for Wide grip pull downs
DBs, 1 at 25, 2 at 20s, and 140 on the cable

Barbell close grip bench presses
High Pulls
not 85BB, but 65lb, and high pulls at 60

Finish with 3 sets of 15 Swiss Ball Crunches, No rests

[RobLL]

Warm up with Mag Mob easy and half of medium

HIIT, running, 14 laps equals a mile
I did 3 warm up laps, then 14 sets of run one, walk on.
cooled of with a lap, plus some chins and pull ups

I had not run for a while, and surprised myself, with the exception of the 1st and 2 of the last laps, all were under 20 seconds. And one was 15 - my fastest ever, and that works out as a 3.5 minutes per mile rate

Enjoyed the sauna

[RobLL]

Warmed up with 6 shoulder exercises, and went off to do squats and deadlifts. Someone is using the squat rack again, unheard of.

So I switched the two supersets and did Bulgarian Split Squats and Step ups first

BSS/SU 5 sets of five reps with 40 lb DBs, up 5 pounds from last 5-5

Squats/Deadlifts with Shrugs 190/175 up 5/10 lbs

Reverse Crunches, 3 sets of 15

Scale is broken in men's dressing room, but I can also track fat loss with my indicator jeans, a pair of Levi 501s, 33 inch waist, they have gone from being a little snug, to falling off my hips, so my Intermittent Fasting, ala Eat Stop Eat is working.

Rewarded my self with a nice long sauna

[Egham]

Originally Posted by RobLL

Scale is broken in men's dressing room, but I can also track fat loss with my indicator jeans, a pair of Levi 501s, 33 inch waist, they have gone from being a little snug, to falling off my hips, so my Intermittent Fasting, ala Eat Stop Eat is working.

Good job with the running!

I use indicator jeans too. Unfortunately, my 34" are too tight. Loose 33's are where I need to be. I finally put enough workload behind me to start kicking my WOs up this weekend. I hope I can keep them up as I kick up my marketing efforts (Mrs. Egham is losing her job and joining me in the consulting practice.....I need to find her some work!)

I know it's not the best season for it, but have you taken any multi-cookie hikes lately?

.

[RobLL]

Haven't done anything outside - not even biking, and when my Seattle friends and I can get together the weather has been sour. I never learned to ski, so don't have that to fall back on - both sons are skiers, and in fact we just had d-inlaw with us for a week while she is recovering from a knee injury (she can work anywhere between internet and cell phone, son is up in Canada during the week). Washington has had a slew of avalanche deaths this year, one son just took a weekend course on snow safety. Egham - I've missed your posts, and my best to you as your wife joins you in the consulting business.

[RobLL]

All comparisons are to the last H. 4 sets of 10

3 Super Sets

DB Bench Presses/Seated cable rows 45s/170, up 5/10 lbs

DB Shoulder Presses/Wide Grip Lat. Pull Downs 30s/150 same as last time

BB Close Grip Bench Press/High Pulls 90/70, up 5/10 lbs

My weights have been all over the place, especially the 2nd superset, and was sharing weights with others

Swiss Ball Crunches, 3 sets of 15, easy but too tired to add any weight