Rob's Fatloss Redux

[RobLL]

I warmed up today with six shoulder exercises on the cable machine

A super set at the cable machines, 4 overhand pull down, 8 pushups, rest a minute, 4 underhand pull downs and 8 push ups rest a minute

I did 5 rounds of these, 40 pull ups all together, still can't do them at 190, so 180 lb stands. I did the 80 pushups at a not quite explosive speed.

Having read about sissy squats I did just over 10 of them today. Fun. Hard.

HIIT, upright cycle, 90 seconds warm up and 6 sets of 30 seconds fast and alternating 30 and 60 seconds of rest.

Sauna and shower.

[RobLL]

I did the 4 foam/med ball rolling, and stretches of foot/calf and proceded to sprints

HIIT
3 laps lope/walk warmup
10 sets (run one, walk one) times: 27, 21, 18, 18, 18, 17, 19, 18, 21, 18
2 laps cool off

6 laps in a row under 21, and 10 sets - I am getting back up to my mile of sprinting - 4 more sets and I am there

Noisy locker room - lots of people - I have not had to share

Sauna and shower time was not quiet time. (I stayed cheerful)

[RobLL]

Warm up: 6 shoulder exercises on cable machine, and 4 foam/medball rolls

Superset 5 Barbell bench presses at 135/ 3 sissy squats, I did 5 sets of these

20 Reverse leg curls, feet on Swiss Ball

[LisaS]

no sauna?

[RobLL]

I did, I did!

[RobLL]

Warmup with 5 shoulder exercises cable pull downs

HIIT Sprints
Warmup one slow, 33 seconds and 26 seconds
6 sets, misplaced the times but most were 21-18, and the last one 21 seconds
2 laps cool off

My times were a little slow (no 17 sec. lap), and I ran out of energy before doing as many as I wanted

the 4 i/o foam and med ball rolling

sauna and shower

[RobLL]

I did my 4 i/o foam and medball rolling, wall slides, and 5 shoulder exercises on the cable machine

Superset squats/3point rows, rest 75 seconds
3 reps of squats at 205, 215, 225, 235, 240, 245, 250, 2@255, failure at 260
rows, 4 each side after every set of squats, all with a 60 lb DB

I had someone watch to see that I was going down far enough (top of leg parallel to floor), and on the 260 I got down OK, but had to drop the bar, actually I had room to lean forward and duck, and set it down on the rails. No pain, sprain, strain, or injury. I had always wondered what would happen.

So Sauna and Shower

[RobLL]

Warmup, 4 i/o foam and medball rolling, wall slides, and 5 cable shoulder exercises. That May infection/statin reaction has affected my wall slides, they used to be fairly easy, now I really can't do them, and they are painful.

Superset - deadlifts/pushups. I've been told to go easy on DLs, so I use lighter weights, just over half of what I used to do.

6 sets of 5 DLs @ 135 lb/ 10 pushup, then rest 90 seconds

HIIT, upright cycle

2 minutes warmup
4 sets (fast for a minute/slow for a minute)
walk two laps to cool off.

Steam Room (someone stretched out in the sauna) and Shower

[RobLL]

I missed yesterday's session at the gym. My wife and I fought blackberries for two hours, and unexpectedly I found my self exhausted, even after resting for a few hours. We now have all of the variegated holly trees mostly clear of vines. I think I lost a pint of blood this last week!

Tonight warmed up with all my regular shoulder workout - they have been keeping me up and night. My hand is showing signs of recovering so decided to chance some easy style pullup, chinups - not coming all the way up per doctor.

Superset 5 rounds of (Dumbbell Shoulder Presses 35 lb each, 5 reps/2 chinups, one pull up)

Outside of limited range of motion chinups were good form, pull ups just barely performed.

HIIT Sprints
3 laps trot,walk to warm up
7 sets (sprint one + walk one) 25 sec, 21, 19, 20, 19, 18, 17
2 laps to cool off

Total distance, a mile and 5 laps

Sauna and Shower

[gregl515]

How's the blood sugar?

[RobLL]

Odd you should ask - I had my only serious low since insulin today - mid 40s. I took a second low dose of Regular 4 hours after the first. WOW. I should have taken 8 grams of glucose (tablets), but instead just went ahead with dinner. Not a good idea.

They have been just a little high, averaging around a hundred. My doctor wants me to control it with Regular insulin, and it just isn't working. Dr Berstein says use long acting for base, Regular for meals (if you like it, which I do) and Lispro for reducing highs. Regular does not do well on reducing highs (for me 110 or so and up is a high).

[RobLL]

I warmed up tonight with all of MagMob easy, wall slides, 4 foam and medball rolling, plus 5 shoulder exercises.

I supersetted lunges and step ups, all with a 115 pound bar bell
4 rounds of 4reps each side of static and forward lunges, rest, reverse lunges and stepups, rest

This resulted in a total of 64 single leg exercises on each side

2 sets of 10 reps Back Extensions

Sauna and shower.

Tomorrow I will post an entry in injury section, saw the neurologist today, and he said my hand/ulnar nerve is getting better, which I also had noticed.

[LisaS]

sounds like the new Dr (endo) is actually working WITH you - good news

glad to hear about the hand as well

[RobLL]

I warmed up this evening with 6 shoulder exercises on the cable machine, and then did all of MagMob medium. I had to delay a bit for my supersets, 3 young kids using the squat machine (and two of the benches) for ...... curls. grrrr. They were pleasant and polite - so was I. But then I got my turn and......

Superset Squats/single arm incline bench shoulder presses: 5 reps/5 reps each side

sq at 205, 210, 215, 220, 220, 220/all presses with a 50 lb DB

I worked at getting low on the squats, and did more reps per set than usual

Swiss Ball Crunches, 1 set of 30 reps

Sauna and shower

[RobLL]

I got some earlier issues of this year's Cook's Illustrated and saw a few recipes I wanted to try.

The first was a variation of no-knead bread. I haven't baked a loaf of bread since I started low carbing five years ago. Anyway I mixed up a batch and stuck it in the fridge to sit. Then I got to wondering, that yeast was kind of old, I'd better check it - several hours later I did - it was DEAD. So found another brand in the fridge (don't ask), and tested it, alive, so mixed it into my dough. In the fridge it all under goes some enzyme reactions which do neat things for the flavor. By late tomorrow morning it should not make any difference.

My second experiment was roasting a whole chicken in a Dutch Oven at very low temperatures. (usually I roast them at 450-500, and on a rack). It took about 40 minutes longer than the recipe said it would, but was delicious and the juices than seeped out made a super gravy (oop, your are suppose to call it a sauce).

The third recipe which intrigues me is a slower roasting method for cheap cuts of roast beef. I think I will head off to the grocery and get one just to try it.

Next week is second visit with new doctor. If he will not prescribe fast acting insulin I think I will go doctor shopping. One of the on line gurus said that what you need to do is find a doc who is known to give their patients whatever they want, and then manage your own diabetic medications. Incidentally any of you who have diabetic relatives, some of the oral meds which are really pushed by the ADA and the industry are potentially really dangerous. See Jenny's Blood Sugar 101 blog, oral medications.

[RobLL]

The bread and the chicken came out tasting great - the dough was too soft to control, and at a low temp the chicken didn't brown, so I called it UglyBread, UglyChicken dinner. Both were great - we had a bunch from my wife's family down - the kids as always went snake hunting - they are under orders to put them back where they found them when they are through! I was beat at the end of the day, not company, just a bad night so stayed home.

Tonight I warmed up with wall slides, 4 foam medball rolls, and the 5 shoulder exercises.

I then did 6 sets of 3 chinups/one pull up. chins were OK, pull ups poor.

On to HIIT Sprints. I decided to do them a little different, after the warm up I did 3 laps at a medium intensity, before going on the fastest speed. It seemed to work.

3 laps, at a trot, walk
3 preliminary (one medium, and then walk one) 35 seconds, 27, 26
6 sets (run one, walk one) 21 sec., 19, 18, 18, 21, 19
cool off - 2 laps
I am still a long way from my record time last year of 14 seconds. That thing that got me in May whacked my chins, pullups, wall slides, dead lifts, and sprinting. Oddly, it did not bother my squats or bench presses.

Total distance, over a mile and a half

Sauna and shower

[RacerBill]

The recipes sound interesting. The bread sounds a lot like a rustic loaf I made some years ago. It was so soft you just sort of 'plopped' it down on a sheet and baked it. To serve, just grab a piece and tear.

[RobLL]

Friday I warmed up with the 4 foam and medball rolling, wall slides, and 5 shoulder exercises on the cable machines. I still haven't figured out why my tricepts are sore - I don't think it was an injury this time, I suspect statin medication problems. Before all this hit I could do wall slides fairly easily - lots of pain now, so I do them gently.

Following warmup I did some easy deadlifts at 155 lb (I am protecting ulnar nerve) supersetting them with push up. Before I would do 15 at a set. This is consistent with being 2/3rds recovered from statin fatigue.

6 sets of 5 deadlifts/10 pushups, all done fast, not quite explosive

2 sets of 15 reps leg curls, feet on Swiss Ball

Sauna and shower

Sunday:
light HIIT at the 25 meter pool
6 laps (50 meters) warm up
6 laps (sprint one direction, slow back to the start)

It all felt pretty good, except tricepts were a little sore, no more so on the sprints than the slow parts

Sauna and shower

I used Cooks Illustrated system for slow cooking cheaper beef roasts. Kind of think buffet roast style. Sear a roast on all sides - about 4 minutes per side, put on a rack in a 250 degree oven until the meat reads 115, turn oven off, and let it coast up to 130 degrees. In order not to have to open the ovben they recommend using a remote thermometer which I have. Take it out of the oven, let it stand 15 minutes, slice very thin. It was pretty good - wife and mother in law loved it.