Rob's Fatloss Redux

[RobLL]

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.

[RobLL]

Fatloss 1-A

Three Supersets - 15 reps
Squats 145
Cable Seated Row 160 (except for middle set, someone using 'my' machine other maxed at 150)

Three Supersets 15 reps
Supine Hip Extension with 25 lb weight
Dumbbell Push Press 30 lb each

Three Supersets 15 reps
Rotational Lunge 2 30 lb DBs
Swiss ball Cruch 2 30 lb DBs

It was getting late, and I was tired. No HIIT

[RobLL]

Fatloss 1B1

3 Superset Dead Lifts/Dumbbell Incline Bench press 15 reps
DL - 135, DB 45, 12 @45, 40

3 Superset Bulgarian Split Squats/Mixed Grip Lateral Pulldown
BSS 30,25,25 LatP 160, 150, 150

3 Superset Romanian DL/Swiss-ball lateral roll
135 BONK,finished at 110, 110,110, Latroll very hard

Too tired for HIIT

[RobLL]

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.

[RobLL]

warm up 5 sets of 9 each shoulder exercises; squats 5@115,4@125,3@135

Three Supersets - Squats/Cable Seated Row 15 reps
Squats @145, CSR @ 160

Three Supersets Supine Hip Extension/Dumbbell Push Press 15 reps
SHE bw + 25 lb weight/ DBPP 30 lb each - 35 lb DB last set

Three Supersets Rotational Lunge/Swiss ball Cruch 15 reps
RL 30 lb DBs/ SBC 2 30 lb DBs

Not doing HIIT, form on squats and lunges little lacking, quads SORE

[RobLL]

Warmup: five Mag. Mob, a few deadlifts

3 Superset Dead Lifts/Dumbbell Incline Bench press 15 reps
DL - 145 -up 10, DB 45, last one, 12 @45 had to drop to 40 last time

3 Superset Bulgarian Split Squats/Mixed Grip Lateral Pulldown 15 reps
BSS 30, all sets up 5, LatP 1st and 2nd 160, last 150 some improvement

3 Superset Romanian DL/Swiss-ball lateral roll 15reps
115, Latroll only hard instead of very hard

no HIIT, long sauna

[RobLL]

warm up 5 sets of 9 each shoulder exercises; squats 5@135,4@145

Rest between all sets: 60 seconds

Three Supersets - Squats/Cable Seated Row 12 reps
Squats @155 / CSR @ 170

Three Supersets Supine Hip Extension/Dumbbell Push Press 15 reps
SHE bw + 30 lb weight/ DBPP 35 lb DB

Three Supersets Rotational Lunge/Swiss ball Crunch 15 reps
RL 40 lb DBs (35s busy, this was hard)/ SBC 30 and 40 lb DBs

enough. sauna time

[RobLL]

Warmup: a few deadlifts

60 second rest after each set

3 Superset Dead Lifts/Dumbbell Incline Bench press 12 reps
DL - 155 -up 10/ DB 45

3 Superset Bulgarian Split Squats/Mixed Grip Lateral Pulldown 12 reps
BSS 35 (did steps ups by accident first two)/ LatP 160

3 Superset Romanian DL/Swiss-ball lateral roll 12reps
135 up 20 / Latroll not hard

[gregl515]

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.

[RobLL]

warm up 5 sets of 9 each shoulder exercises; squats 5@135,4@145 3@155

Rest between all sets: 60 seconds

Three Supersets - Squats/Cable Seated Row 12 reps
Squats @165 / CSR @ 170

Three Supersets Supine Hip Extension/Dumbbell Push Press 15 reps
SHE bw + 35 lb weight/ DBPP 40 lb DB Think this is a PR

Three Supersets Rotational Lunge/Swiss ball Crunch 15 reps
RL 35s / SBC BW + 2 35s


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.

[BamaDave]

Rob, welcome to the logs. Looks like you are making some nice gains!

[RobLL]

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.

[RobLL]

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!

[RobLL]

Forgot my sheet, so did this from memory, workout #5 is either 8 or 10, so I did 8-10, and all rests were 45 seconds

warm up squats 5@135,4@145 3@155


Three Supersets - Squats/Cable Seated Row
Squats @160 / CSR @ 180

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.

[RobLL]

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.

[RobLL]

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 - 165 - up 20/ DB 50s, may be PR, and getting so I can maneuver them into position fairly easy.

3 Superset Bulgarian Split Squats/Mixed Grip Lateral Pulldown
BSS 40s / LatP 180, 170, 160 hmm devolution

3 Superset Romanian DL/Swiss-ball lateral roll
RDL 145 / Latroll

Called it a day, went to the sauna

[RobLL]

warm up, hour of heavy gardening at home, then, 5 sets shoulder exercises, 5 reps each side, 45 lb (cable); squats 5@135,4@145 3@155

10 reps, rest between all sets: 45 seconds

Three Supersets - Squats/Cable Seated Row 12 reps
Squats @165 / CSR @ 180

Three Supersets Supine Hip Extension/Dumbbell Push Press 15 reps
SHE bw + 45 lb weight/ DBPP 40 lb DB

Three Supersets Rotational Lunge/Swiss ball Crunch 15 reps
RL 40s / SBC + 40s

No oomph for HIITs, Sauna time

[RobLL]

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.

[RobLL]

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.

[RobLL]

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.