Having finished Strength 1-3 in early February, then a mid February trip to London -strictly museums - no restaurants - I am going to do the three fat loss workouts again. Despite clean eating the London trip threw my blood sugars all to hell. Still not getting good lows, although my diet keeps my highs pretty low, I don't use meds. Had my second retinopathy laser surgery when I got back. Gotta persuade my doc to start treating my blood sugars.
Anyway, used Break-in workouts for three weeks to get back in the groove, weights significantly down from the end of January. While hips, legs, arms, upper chest have little fat, all of which I want to keep, I would like to lose that last 5-10 pounds of belly fat. Weighed myself yesterday, first time in a month, and 191 lb, which means despite eating more during 'strength' I did not regain any weight from the end of last year's Fat Loss. Maybe losing a little belly fat will help my glucose metabolism, although after losing 30+ pounds already I am not too hopeful.
Did some Magnificent Mobility before yesterday's workout, and tonight. Between the two did all of Easy and Medium. The only one I am having difficulty with is the broom stick shoulder stretch. I can only do it with my arms widely spread, otherwise as I come over my head, with intentions to be down to my hip I stop, barely barely lower than my head.
Afterwards I ran, three laps mixed pace to warm up, then 14(fast lap plus walking lap) which is two miles. Most of my fast laps were at or just over 20 seconds. Cooled off with two walking, then a long and pleasant sauna.
Oh yes, wondering whether bonking yesterday was because I didn't have my normal 14-20 grams of carbs in good chocolate on the way down to the gym.
For some reason 20 - 30 minutes of brisk cardio helps many people control blood sugar without medication. It may not be good for much else, but it is good for that.
Greg - Haven't been doing HIITs, getting too tired with the fatloss. I need to start doing some light cardio stuff in the morning. I found even light weight work increased my already highish FBG. Think I irked my doc/nurse, I want a consult to UW Diabetics Dept.
Went down to the gym and did all of the easy Magnificent Mobility moves, then ran. Felt tight and a little sore so did not do a 14 lap run walk, 10 each seemed enough, along with warm up and cool down.
Bama - thanks. its taking a month to recover from the month off.
Warmup: a few deadlifts, and my shoulder exercises, despite a a day off, and no weight work for two days I was sore, so decided to cut back some things a little. Workout went well, and I was able to observe the 60 minute rest jexcept for the last Bulgarian Split Squat when I added on rest between L and R on the last set.
60 second rest after each set
3 Superset Dead Lifts/Dumbbell Incline Bench press 12 reps
DL - 145 -down 10/ DB 45
3 Superset Bulgarian Split Squats/Mixed Grip Lateral Pulldown 12 reps
BSS 30s / LatP used Strive Machine at 180 (not really an increase)
3 Superset Romanian DL/Swiss-ball lateral roll 12reps
135 / Latroll
So next time I am up to 8 reps and heavier weights. I should finish Fat Loss 1 in time for my week or two rest during trip to Little Rock!
Three Supersets Supine Hip Extension/Dumbbell Push Press
SHE bw + 45 lb DBs/ DBPP 40 lb DBs
Three Supersets Rotational Lunge (oops, did step ups)/Swiss ball Crunch
35s / SBC BW + 2 35s
Felt good enough that I did HIIT on treadmill, warm up, 4 sets of 1 min at 15 degrees and 4.4 mph and slow at 0 degrees and 3 mph, transition during the 90 second slow time.
An easy day - did HIIT the other side of the swamp where they have the pool. After three warmups did four fast laps interspersed with half laps. Could have done a couple more but hadn't been in the pool going on two months.
Less than two weeks til Little Rock. Time rushes by.
B 6 out of the way, weights were way up from the first time I did this last fall. I cannot say it was much easier, it wasn't. This was a Friday night, gym pretty empty. I warmed up with a variety of Eric's MM, and a few squats.
Warm up: shoulder exercises, 40 lb, 5 sets each side 6 reps; and some Dead Lifts
45 second rest after each set 10 reps each set
3 Superset Dead Lifts/Dumbbell Incline Bench press
DL - 170 - up 5/ DB 50s only got 8 in on the last set
3 Superset Bulgarian Split Squats/Mixed Grip Lateral Pulldown
BSS 40s / LatP 180s, Strive Machine, may be easier that the Body Master
3 Superset Romanian DL/Swiss-ball lateral roll
RDL 150 / Latroll pretty good at these now
Again as for almost all FL1, no energy left for HIITs. Monday I will do HIITs and a bunch of MMs, and weigh in. I seem a little more cut in arms and legs, weight about the same as when I started, 191, but my regular weigh in routine is at noon. Then Wednesday off to Little Rock.
Took a three! days off, semi-intensive gardening. So Tuesday did most of MM easy and medium. Then ran. Never did loosen up, so stopped at nine sets of fast,slow. Never got very fast either. Last workout before heading to summit. When I get back it will probably be a second round of Fatloss 2.
Decided to ease back into the gym after Little Rock. So did about 25 minutes of Mag.Mob., and then went on to HIIT. Ran, about 2 seconds slow on my running laps, but felt fairly good. Still think I will do fatloss 2, then may try something from the conference.
'bout to begin on a second antibiotic, the chest viral crud now bacteria in ears; I have done two very light workouts and another 30 minutes of Mag. Mob., Monday nite and this Wed. afternoon. The NROL big six: DL, Sq, push, pull, lundge type (did two of them), and 2 abs - hanging leg ups and Sw Ball. Light, but enough. Have high hopes for the weekend. Weight steady at 191, denims fit easier.
Another light work out, upped weights and reps a bit, to point of tiredness, but not exhaustion.
My standard shoulder work out 35lb on a high and medium ht. cable
Hanging leg raises 10
Squats 10@125
Deadlifts 10@125
Forward and reverse lunges 5 each, each leg(20 total) @ 115
Incline bench DB presses 10@40e
Seated Cable pulls 10@140
Warm up with 5 each side shoulder exercises, 8 reps per, 35 lb on the cable
Did 10 hanging leg raises
Squats 2 sets of 8 at 145 lb
20 push ups
Deadlifts 2 sets of 8 at 135 lb
Knee on bench DB rows 5 each hand at 50, 4@55 3@60 2@65 1@70!
1@75 1@80!!
Finished with 20 Supine Hip Extension with leg curl
Felt good enough do do a little HIIT, actually medium intensity intervals, ran, not a lot and not too fast but felt great.
Really pleased to hear this was a good workout for you Rob...stick with it
__________________
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Walk on
With hope in your heart
And You'll Never Walk Alone
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There's no free lunch, especially when it's served with special sauce (lostdog)
***************************** My Log - PC Plod
Did another of my own exercise sets, think I can restart Fat Loss 2 on Sunday. First time I have gone 24 hours without cough medication in about three weeks.
Warmup - 5 various sets, each arm, 8 reps
3 Supersets - Deadlifts 6@135
stepups 6 @ 30lb each arm, BW but higher step last set
3 Supersets - pushpress 6 at 35 lb each, next 2, 8@40
seated cable rows @150
3 supersets - walking lunges 8e with 30lb DBe
hanging leg raises 8 reps per set
Magnificent Mobility: warmed up with half a dozen easy, and played with most of the difficult
Rob's Fatloss Redux
/ Latroll not hard
Linear Mode
