Finished Fat Loss III !!

Yes.  Finally.  I finished the Fat Loss 3 program from New Rules of Lifting.  Wow.  That is one of the toughest programs I've ever done.  Thanks to my foot and the pure torture of this program plus the increased running, it took me over two months to complete 12 workouts.  I guess that isn't all that bad considering 2 straight a week would have been a month and a half.

Today's workout was a wonderful use of my new equipment.  The equipment is perfect in every way.  I also used my new Lynx grips for the first time.  They worked very well.  I'll have to decide when to use them.  I'm thinking mostly on the heavier weights.  After a while my hands get a little tired from having to grip a little harder or something.

The workout took 1:28 plus foam rolling.  It's so nice to have a foam roller handy for right afterward.  I'm pretty thrilled with how my squats are improving.  A little in weight, but a lot in form.  Also, my step-up form is improving... less help from the trailing leg.  I love not sitting for the pulldowns.  It seems closer to an actual chin-up/pull-up.

Now for the stats...

FL3B6

Front squat - 4x10@ 60#

Underhand lat pulldown - 4x10@ 90#

Step-up - 4x10@ 20# each hand, 7 risers (18")

Dumbbell push press - 4x10@ 25# each hand

Squat - 1x20@ 60#, 1x20@ 65# (woo hoo!  went up in weight!  used Eco Ball to keep bar from sliding on bare shoulders)

Wide-grip lat pulldown - 2x20@ 70#

Step-up - 2x20@ 15# each hand, 7 risers

Dumbbell shoulder press - 2x20@ 20# each hand

Swiss-ball crunch - 2x10@ bw (sat ON ball this time, arms overhead... surprised how much harder this is than resting back on ball)

A warm morning run

I hope the 20k isn't this warm. It was around 70F this morning and I know by the time I would be getting done, it'll be even warmer.  Humid and the sun will be high.  I know it's not as bad as it could be, but the 50s or 60s would be so much more comfortable!

I got in 3 miles this morning.  No issues.  7 bunnies!

Two runs to report!

So far, the runs are going well.  I've been taking ibuprofen and icing my foot, like the podiatrist recommended.

Thursday, I ran 3.5 miles. 14 bunnies.
Today, I ran 5.5 miles.  It was a beautiful morning.  Sunshine and tweeting birds!  Topped it off with a cup-o-joe from Cafe Milo.  Nice!

2nd to last FLIII workout!

I'm glad to step away soon from the high reps in Fat Loss 3 from New Rules of Lifting.  I think I'll do Hypertrophy I next.

I went to the basement to do the workout over lunch.  Loved it!  Burned about 750 calories in about an hour and half including warm up.  Not bad.  The softer surface is so nice for the lunges.  I can lower my knee all the way down without worry.

FL3A6

Warm up - 3 minutes jump rope, mountain climbers, Swiss ball leg curls (single and double), deadlifts:  6x45#, 5x95#, 5x115#

Deadlift - 4x10@ 135#

Explosive push-up - 4x10 (with a pop off the floor at the end, arms not in much)

Bulgarian split-squat - 4x10 @ 15# each hand

2-point dumbbell row - 4x10@ 35# each hand

Deadlift off box - 4x10@ 115# (on aerobic step, no risers)

Dumbbell bench press - 4x20@ 25# each hand

Walking lunge with side bend - 2x20@ 20# each hand

Cable seated row - 2x20@ 70#

Hanging leg raise - 2x10

Playing with my new toys

Today, I got to break in my new toys!  I got to the basement to do Fat Loss III B5.  I am sufficiently wiped out!  After 80 squats, my legs are made of Jello.

The equipment worked out perfectly. I'm thrilled!  I liked doing the pull downs on my knees.  I find the position closer to what a chin-up or pull-up would be.  At the gym, I had to sit down unless I wanted to go around swapping bars out with other stations.

It took a total of 1:34 including 12 mintues warming up and foam rolling afterward.  According to SportTracks, I burned around 750 calories!  I think I might be more likely to warm up with this setup, since I won't be worrying if I will be the first to the power cage!

FL3B5

Warm up: 3 minutes jump rope, squats - 5@BW, 4@45#

Front squat - 1x10@55#, 3x10@60#

UH lat pulldown - 4x10@90#

Step-up - 1x10@ 25# ea hand and 6 risers, 3x10@25# ea hand and 7 risers

Dumbbell push press - 4x10@25# ea hand

Squat - 2x20@ 60#

Wide-grip lat pulldown - 2x20@ 70#

Step-up - 2x20@ 15# ea hand and 7 risers

Dumbbell shoulder press - 2x20@ 20# ea hand (last rep was not complete)

Swiss ball crunch - 2x10@ 15# on head