Sunday, September 17, 2017

Arbitrary Goals - Sept 2017

Yesterday I talked about a video I ran across and it had some goals. I'm going to fill that in for my current weight of around 150 pounds. I'll also do everything in pounds for now. My primary goal is to be healthy. You can read to the bottom if you want to see how that's going.

I didn't include the waist as they would have me at the 27 in range. I don't think I need to do that. The physiques mentioned in the video come with strength goals and those are more important to me.

I also looked at the symmetric strength goals and I'm at intermediate level pretty much now so the next category is "proficient" and that's what I'll use for my end of  November goals for 5 reps. That would be benching 170, squatting 225, and deadlifting 260. I feel like that might be doable in 10 weeks, and if not definitely by the end of the year.

The goals in the video were:Warrior - 
Incline bench 5 reps of 1.1 bodyweight (165)
Weighted chin-ups 5 reps with 30% bodyweight attached (45 pounds added)
Standing Shoulder Press 5 reps 0.7 bodyweight (105)
Bicep Curls 5 reps 0.55 bodyweight (82.5)


Greek God - 
Incline bench 5 reps of 1.25 bodyweight (187.5)
Weighted chin-ups 5 reps with 50% bodyweight attached (75 pounds added)
Standing Shoulder Press 5 reps 0.85 bodyweight (127.5)
Bicep Curls 5 reps 0.65 bodyweight (97.5)


Superhero - 
Incline bench 5 reps of 1.4 bodyweight (210)
Weighted chin-ups 5 reps with 70% bodyweight attached (105 pounds added)
Standing Shoulder Press 5 reps with bodyweight (150)
Bicep Curls 5 reps 0.75 bodyweight (112.5)

These are goals that may take me a year to get to level one. What I'm thinking I'll do is to start these lifts as my core lifts for every workout starting December. I'll do deadlifts and squats as well and that's 6 exercises. I'm currently doing 7 exercises per workout so I may add calf raises, or wrist curls for body balance. I have lots of time to think about it. I'm going to try and go back to sleep and sleep in a little today.

ABOUT THE BLOG: This blog started years ago to talk about self-care and weightlifting. It stopped for a few years. It was been restarted when I was told that I was diabetic. I had an A1C of 9.3. A1C is an estimate of your blood sugar level over the last 3 months and 6.5 is pre-diabetic, and usually over 7 is considered diabetic. In March I was re-tested and my A1C was 5.0! That's below pre-diabetic (so, essentially non-diabetic). It was nice to have my doctor say, "you used to be diabetic." I'm still working on improving my insulin sensitivity and not thinking I'm out of the woods yet. My September retest came back with and A1C of 4.9. It is exciting

The results were from diet and exercise. Here is a quick summary of how I responded to being diagnosed as diabetic. I'm going to post this review every so often. Mostly when I post the blog to Twitter or Facebook.

My lifting approach is to gain muscle so I'm focusing on compound exercises mostly (deadlift, bench, squat, overhead press) with some other things to round out lat pulldowns, rows, and side lateral raises. I'm going to adjust my workouts in December. 

Saturday, September 16, 2017

Sept 16 - 2017

Fighting a cold so I missed lifting on Thursday. I tried doing my High Intensity Interval Training (HIIT) with the bike resistance set to 20. Didn't work exactly as I went slow enough that the machine paused and reset to 0 resistance.

I'll try again and hopefully without a cold.

I did go lift today and decided to lift heavy. For those who see this for the first time, I'm doing a somewhat powerlift workout to try and gain overall muscle before focusing on any specific areas. I'm also lifting for my health and trying to get mass to help with blood sugar issues. I had a 9.3 A1C (diabetic range for blood sugars) to a 5.0 (below pre-diabetic range) in 3 months, and my follow-up test was 4.9 A1C, so hopefully I'm continuing to improve!

Here's what I did today.

Saturday (3 sets of 5 reps)
Deadlift 210, 215, and 215. I had the guy give me feedback on my form.
Bench 145, and two sets at 150
Squat 170, and two sets at 175
Machine Overhead Press two sets of 90 and one at 95
Machine Rows one set 130, and two sets of 135
Machine Pulldowns one set 110, and three sets of 115.
Dumbbell side raises 20lbs and 3 sets of 7, I'm increasing by one rep a week

I weighed in at 149.6, and I'm still trying to gauge that. I forgot to check my glucose and my waist size before breakfast. Maybe tomorrow.

I ran across this video and wonder if it useful. I think as far as trying to give myself arbitrary goals it should be OK. Also wondering if any of these physique types would look "funny" for me. Next week will be my heavy week before going into a deload week that includes travel.



The goals here are:
Warrior - 
Incline bench 5 reps of 1.1 bodyweight
Weighted chin-ups 5 reps with 30% bodyweight attached
Standing Shoulder Press 5 reps 0.7 bodyweight
Bicep Curls 5 reps 0.55 bodyweight
Waist 43-44% height

Greek God - 
Incline bench 5 reps of 1.25 bodyweight
Weighted chin-ups 5 reps with 50% bodyweight attached
Standing Shoulder Press 5 reps 0.85 bodyweight
Bicep Curls 5 reps 0.65 bodyweight
Waist 43-46% height

Superhero - 
Incline bench 5 reps of 1.4 bodyweight
Weighted chin-ups 5 reps with 70% bodyweight attached
Standing Shoulder Press 5 reps with bodyweight
Bicep Curls 5 reps 0.75 bodyweight
Waist 44-46% height

I'll probably calculate these with 135, 140, 145, and 150 as my weight as getting less than 50% waist hasn't happened for me yet and I'm not sure when I'm ready for that. After November I'll probably switch from my current routine to something focused on these lifts without giving up deadlifting, flat bench, squat, and back strength/size. 


Tuesday, September 12, 2017

Sept 12 - 2017

Helped a friend with deadlifts today. That was nice to be asked for help in that way. It's always a different way to bond with friends.

Also saw another friend there who said "you look great!" I have to just take those and appreciate the compliments. At first I would feel like "what? Did I look like sh*t before?" I'm over that now. :)

There are friends who have told me they are inspired and have started intermittent fasting or working out because of my posts. So while I may not get a lot of comments on the blog, I get a lot in person and by text which is nice. My "special update" had the most views so far with almost 150 views!

Ok, so today is 3 sets of 15 reps --

Deadlifts 135
Bench 95
Squat 110
Overhead Press machine 55
Side dumbbell raises 10 (oops, I did 8s instead of going for 17! I wondered why it felt easy)
Machine Rows 80
Machine Pulldowns 70

I weighed in at 151.2 which is "high" for me. Waist is at 36 and 1/2 inches so maybe I'm gaining some fat. My A1C is 4.9, which is way lower than I expected.

For those new to the blog, here is a quick summary of my response to being diagnosed with diabetes.

Sunday, September 10, 2017

SPECIAL UPDATE!

Hello Everyone!

I have super exciting news. I was avoiding my mailbox because my bloodwork was going to come back and I assumed my A1C (blood sugar average over 3 months) would come back around 6 or higher. I finally opened it today, Sunday, and it is 4.9!

I am amazed. Another major health milestone!

Going to keep up the HIIT, the weightlifting, and the intermittent fasting.

Feel free to ask questions.

September Catching UP!

OK, so I'm behind a whole month of workouts. I've had people in person and texts tell me "I haven't seen an update in a while." I'm proud of that. I've also had people tell me they are inspired and started working out, or started intermittent fasting because of my posts or because they have seen me in person and notice the change. I hope there aren't too many typos in this post, and for anyone new, the purpose of the blog is at the bottom.

So here goes the quick summary. I've continued the HIIT on the bike. I've been able to get to 19 on the resistance on the bike during the sprint portion. I'll try 20 next week. After that I'll have to figure out what to do after the de-load week.

For weights, here we go, lots of workouts to catch up on. I'll start with this past week and go from there.

Tuesday (3 sets of 15 reps)
Deadlift 130
Bench 90
Squat 105
Machine Overhead Press 50
Machine Rows 75
Machine Pulldowns 65
Dumbbell side raises 10 for sets of 16

Thursday (3 sets of 10 reps)
Deadlift 185
Bench 130
Squat 170
Machine Overhead Press 75 for 4 sets
Machine Rows one set of 95, one of 100, and one at 105
Machine Pulldowns one set each of 80, 85, 90, and 95
Dumbbell side raises 15 for sets of 6
Not everything is increasing at this point.

Saturday (3 sets of 5 reps)
Deadlift 210
Bench 145
Squat 170
Machine Overhead Press a set of 80, one of 85, and 90 for 7 reps
Machine Rows one set of 110, one of 130, and one of 150
Machine Pulldowns one set of 100, and two sets of 130
Dumbbell side raises 3 sets of 20 for 6 reps
I'm keeping the Saturday workout because it is hard enough that I'm not sure I have the best form and am just barely making it. Next month I should be increasing on these.


First week of September

Tuesday (3 sets of 15 reps)
Deadlift 125
Bench 85
Squat 100
Machine Overhead Press 45
Machine Rows 70
Machine Pulldowns 60
Dumbbell side raises 10

Thursday (3 sets of 10 reps)
Deadlift 185
Bench 130 two sets of 10 and one of 8
Squat 170
Machine Overhead Press 70
Machine Rows one set of 90
Machine Pulldowns one set each of 80 for 4 sets
Dumbbell side raises 15
Not everything is increasing at this point.

Saturday (3 sets of 5 reps)
Deadlift 210
Bench 145
Squat 170
Machine Overhead Press a set of 80
Machine Rows 110
Machine Pulldowns 100
Dumbbell side raises 20

Week of August 20
Deload Week, all workouts 3 sets of 12 with same weight
Deadlift 100
Bench 85
Squat 100
Machine Overhead Press 40
Machine Rows 50
Machine Pulldowns 50
Dumbbell side raises 10

Week of August 13
Tuesday (3 sets of 12 reps)
Deadlift 110
Bench 95
Squat 110
Machine Overhead Press 45
Machine Rows 60
Machine Pulldowns 60
Dumbbell side raises 10 for sets of 16

Thursday (3 sets of 10 reps)
Deadlift 165
Bench 130
Squat 150
Machine Overhead Press 70
Machine Rows 70
Machine Pulldowns 70
Dumbbell side raises 15

Saturday (3 sets of 8 reps)
Missed this Saturday

Week of August 6
Tuesday (3 sets of 15 reps)
Deadlift 105
Bench 90
Squat 105
Machine Overhead Press 40
Machine Rows 65
Machine Pulldowns 65
Dumbbell side raises 10 for sets of 16

Thursday (3 sets of 10 reps)
Deadlift 160
Bench 125
Squat 145
Machine Overhead Press 60
Machine Rows 70
Machine Pulldowns 70
Dumbbell side raises 15

Saturday (3 sets of 5 reps)
Deadlift 180
Bench 140
Squat 165
Machine Overhead Press 80
Machine Rows 70
Machine Pulldowns 70
Dumbbell side raises 20

ABOUT THE BLOG: This blog started years ago to talk about self-care and weightlifting. It stopped for a few years. It was been restarted when I was told that I was diabetic. I had an A1C of 9.3. A1C is an estimate of your blood sugar level over the last 3 months and 6.5 is pre-diabetic, and usually over 7 is considered diabetic. In March I was re-tested and my A1C was 5.0! That's below pre-diabetic (so, essentially non-diabetic). It was nice to have my doctor say, "you used to be diabetic." I'm still working on improving my insulin sensitivity and not thinking I'm out of the woods yet.

It was mostly diet and some exercise. Here is a quick summary of how I responded to being diagnosed as diabetic. I'm going to post this review every so often. Mostly when I post the blog to Twitter or Facebook.

My lifting approach is to gain muscle so I'm focusing on compound exercises mostly (deadlift, bench, squat, overhead press) with some other things to round out lat pulldowns, rows, and side lateral raises. As I progress I'll make changes as appropriate.

Monday, August 21, 2017

August 2017 Measurements

Measurements January 28th, July 1st, then Today, August 21:

Shoulders         45 7/8  - 43 1/4 - 45 1/4
Chest                40 1/4  - 38 1/2 - 39 3/4
Waist                40        - 35 3/4 - 36 1/8
Hips                  39 1/2  - 36 1/4 - 37
Left Bicep        11 3/8  - 13        - 13 3/8
Left Forearm    11/1/8  - 11        - 11
Right Bicep      11 1/4  - 13 1/4 - 13 1/4
Right Forearm  11 5/8  - 11 1/4 - 11 1/4
Left Thigh         22 1/4 - 20 1/4 - 22 1/4
Left Calf           14 1/4  - 13       - 13 1/8
Right Thigh      22 3/8  - 21       - 22 1/4
Right Calf        11 5/8  - 13        - 13 1/8
Neck                17         - 16 1/4 - 16 1/4

Weight was 160, 145, and 147.2 respectively.

I don't have enough current experience to be able to gauge this well. I have worked my shoulders hard the last several weeks. I haven't done any bicep, forearm, or calf specific work. I've been mostly doing powerlifting type workouts with Deadlifts, Squats, and Bench, with Overhead Presses and side raises with dumbells. I've continued with moderately light rows and pull downs. This week is my de-load week (a week with light weight). Last month I did one day of sets of 3 with 12 reps, then 3 sets of 10, and 3 sets of 8 on the following two days. This month I did sets of 15, then 10, then 5.

I think I'll try the 15, 10, 5 Daily Undulating Periodization ("DUP") approach of changing reps and weight each lift day of the week.

A big shout out to my gym partner and measurement taker! I'm glad she's willing to help out.

I'll link this to other update pages later.

If you read previous posts you'll see why I have restarted this blog. The purpose of my current workout routine is to help me improve my insulin sensitivity. Any aesthetic changes will be a bonus. I'm more concerned about my health.

Saturday, July 22, 2017

One Week Back Check-In 7/22/17

This first week back at work was killer. Lots of challenges, changes, stresses, and all of that. People passing on, having melt downs, and just funky work things.

Monday, Wednesday and Friday I did HIIT on the bike and used 16 for the resistance during the sprints and 10 for the intervals in between.

TuesdayDeadlift, 145 for 3 sets of 12.
Bench for 3 sets of 12 reps with 120 pounds. It was challenging.
Squat for 3 sets of 12 reps with 140 pounds.
I did 5 sets of 12 of dumbbell lateral raises in between bench and squat sets with 10 pounders.

Overhead Press one set of 35, and three sets of 55 for 12 reps.
Lat Pulldowns, and Rows for 3 sets of 12 with 80 pounds.


Thursday
Deadlift, 150 for 3 sets of 10.
Bench for 3 sets of 10 reps with 125 pounds.
Squat for 3 sets of 10 reps with 140 pounds. I forgot to add the 5 pounds!
I did 5 sets of 12 of dumbbell lateral raises in between bench and squat sets.

Overhead Press one set of 35, and three sets of 55 for 12 reps.
Lat Pulldowns, and Rows for 3 sets of 12 with 80 pounds.


Saturday
I weighed in at 146.6, waist was 36 inches, my blood pressure has been higher than usual with 143/79 being highest. My blood sugar was 102 on Tuesday which isn't bad considering I was "off" diet for two weeks.

Since I was frustrated at work I decided to lift hard. Maybe that, or maybe the work stress, but I'm feeling like I have a cold. I did get to go to a Running Medicine event today and that was nice. I committed to the group to lift heavier than usual in solidarity since I can't run due to pain. OK, on to the lifts. These are all highs since I've restarted lifting.

Deadlift 155 for 8 repetitions, then 175x8, and 200 pounds for 4 repetitions!
Squat 145x8, 155x8, and 175x6.
Bench 125x8, 145x8, and 155x4.
Overhead Press machine 35x12, 50x12, 70x12 and 100x8.
Row Machine 75x20, 90x15, 110x10.
Pulldown Machine 75x20, 90x10, 110x6.
I did Side Lat Raises to finish off with 10 pound dumbbells for 12, 15x10, and 20x4.

Next week is deload week so I figured it was OK to push some today.


ABOUT THE BLOG: This blog started years ago to talk about self-care and weightlifting. It stopped for a few years. It was been restarted when I was told that I was diabetic. I had an A1C of 9.3. A1C is an estimate of your blood sugar level over the last 3 months and 6.5 is pre-diabetic, and usually over 7 is considered diabetic. In March I was re-tested and my A1C was 5.0! That's below pre-diabetic (so, essentially non-diabetic). It was nice to have my doctor say, "you used to be diabetic." I'm still working on improving my insulin sensitivity and not thinking I'm out of the woods yet.

It was mostly diet and some exercise. Here is a quick summary of how I responded to being diagnosed as diabetic. I'm going to post this review every so often. Mostly when I post the blog to Twitter or Facebook.

My lifting approach is to gain muscle so I'm focusing on compound exercises mostly (deadlift, bench, squat, overhead press) with some other things to round out lat pulldowns, rows, and side lateral raises. As I progress I'll make changes as appropriate.


Saturday, July 15, 2017

End of 2017 Vacation Check In

I am on vacation until Monday. Still worked out this week. Last week I was out of town and did make it to the gym once. Starting with new supervisors on Monday (technically since the first but vacation...)

See below for info about the blog. I post the info about once a week since I get similar questions every couple of weeks. Most comments are anonymous so it's interesting in responding to them.

Monday and Wednesday I did HIIT on the exercise bike. I'm doing 3 sets of 20 seconds with resistance set on 15. Skipped Friday because, vacation.

Tuesday
Deadlift, 135 for 3 sets of 12.
Bench for 3 sets of 12 reps with 115 pounds. It was challenging.
Squat for 3 sets of 12 reps with 130 pounds.
I did 5 sets of 12 of dumbbell lateral raises in between bench and squat sets.

Overhead Press one set of 35, and three sets of 55 for 12 reps.
Lat Pulldowns, and Rows for 3 sets of 12 with 75 pounds.


Thursday
Deadlift, 140 for 3 sets of 10.
Bench for 3 sets of 10 reps with 120 pounds.
Squat for 3 sets of 10 reps with 135 pounds.
I did 5 sets of 12 of dumbbell lateral raises in between bench and squat sets.

Overhead Press one set of 35, and two sets of 55 for 12 reps.
Lat Pulldowns, and Rows for 3 sets of 12 with 75 pounds.


Saturday
Deadlift, 145 (98% of body weight since I've gone from 144 to 146.6) for 2 sets of 8. Then I did the "as many reps as possible" (AMRAP) for the last set and did 12.
Bench for 2 sets of 8 reps with 125 pounds. The AMRAP on this was 12.
Squat for 3 sets of 8 reps with 140 pounds and the AMRAP  was 12.
I did 5 sets of 12 of dumbbell lateral raises in between bench and squat sets. I was rushing and figured I would try these with 10 pounds. Did 3 sets of 12 with 10 pounds!

Overhead Press one set of 35, and two sets of 55 for 12 reps. Then I did AMRAP for 15.

I may jump 10 pounds next week due to the AMRAP being 12 across the board. Not sure I can add a fourth set to the big lifts yet. Seemed like a solid night's sleep helped a great deal.

ABOUT THE BLOG: This blog started years ago to talk about self-care and weightlifting. It stopped for a few years. It was been restarted when I was told that I was diabetic. I had an A1C of 9.3. A1C is an estimate of your blood sugar level over the last 3 months and 6.5 is pre-diabetic, and usually over 7 is considered diabetic. In March I was re-tested and my A1C was 5.0! That's below pre-diabetic (so, essentially non-diabetic). It was nice to have my doctor say, "you used to be diabetic." I'm still working on improving my insulin sensitivity and not thinking I'm out of the woods yet.

It was mostly diet and some exercise. Here is a quick summary of how I responded to being diagnosed as diabetic. I'm going to post this review every so often. Mostly when I post the blog to Twitter or Facebook.

My lifting approach is to gain muscle so I'm focusing on compound exercises mostly (deadlift, bench, squat, overhead press) with some other things to round out lat pulldowns, rows, and side lateral raises. As I progress I'll make changes as appropriate.

Monday, July 10, 2017

7/10/17 Back at It

I took some time away from the gym, and allowed myself some carbs and sugars for the week. Overall I gained 2 pounds and my fasting glucose was 106 this morning.

Not bad considering. I started with HIIT on the exercise bike today and will lift tomorrow. Will likely lift what I did the last full week of lifting and go up from there.

Keep Lifting, Keep HIITing!

Tuesday, July 04, 2017

July 4, 2017 Check In

My cool nephew Andre took my daughter and I to the gym yesterday. It was a nice surprise.

So this is what I did. Squats, one set of 95 for 12 reps, 115 for 12, 130 for 12, and 135 for 12. Then I did deadlifts for 2 sets of 135 at 12 reps, then I decided to try 140 and had a set of 7. I didn't set my watch for 1 minute rest periods so I don't know if I was going fast or not. The gym was super crowded so I felt a little rushed.

Then I did overhead presses for 12 reps at 35 pounds, 55 pounds for 12, then 70 for 12, and a final set at 80 for 12. That was followed by 5 sets of side lateral raises with 5 pounds of 12 reps. These were done close together. I finally got on the bench and did 95 pounds for two sets of 12. I finished with a third set of 10 with 105 pounds.

I don't know if I'll make it back to the gym before next Monday. It was nice to go though.

Saturday, July 01, 2017

July 1 2017 Check In

Tuesday and Thursday I did HIIT on the exercise bike. I'm doing 3 sets of 20 seconds with resistance set on 16. Skipped today because I'm going to take a break from the gym for a week.

Monday
Deadlift, 125 for 3 sets of 12.
Bench for 3 sets of 12 reps with 105 pounds. It was challenging.
Squat for 3 sets of 12 reps with 120 pounds.

Overhead Press one set of 35, and two sets of 55 for 12 reps.
Lat Pulldowns, Rows, and Abs machine for 3 sets of 12 with 75 pounds.


Wednesday
Deadlift, 130 for 3 sets of 10.
Bench for 3 sets of 10 reps with 110 pounds.
Squat for 3 sets of 10 reps with 125 pounds.

Overhead Press one set of 35, and two sets of 55 for 12 reps.
Lat Pulldowns, Rows, and Abs machine for 3 sets of 12 with 75 pounds.

Friday
Deadlift, 135 for 3 sets of 8.  I did the "as many reps as possible" (AMRAP) for the last set and did 12.
Bench for 3 sets of 8 reps with 115 pounds. The AMRAP on this was 12.
Squat for 3 sets of 8 reps with 130 pounds and the AMRAP  was 10.

Overhead Press one set of 35, and two sets of 55 for 12 reps. I forgot to try AMRAP here.
Lat Pulldowns, Rows, and Abs machine for 2 sets of 12 with 75 pounds. With a set of AMRAP and 75 pounds did 20 on all.

Measurements January 28th then Today:

Shoulders         45 7/8  - 43 1/4
Chest                40 1/4  - 38 1/2
Waist                40        - 35 3/4
Hips                  39 1/2  - 36 1/4
Left Bicep        11 3/8  - 13
Left Forearm    11/1/8  - 11
Right Bicep      11 1/4  - 13 1/4
Right Forearm  11 5/8  - 11 1/4
Left Thigh         22 1/4 - 20 1/4
Left Calf           14 1/4  - 13
Right Thigh      22 3/8  - 21
Right Calf        11 5/8  - 13
Neck                17         - 16 1/4

I weighed about 160 in January and about 145 now. I guess the measurements make some sense. Where I have the least fat, calves and arms, there are some gains and other parts of my body measure smaller. I guess I'll know how it's going if I still weigh close to 145 at the beginning of September and have larger measurements. My wife isn't very confident on measurement taking so I might try it once a month so it stays consistent.

ABOUT THE BLOG:
This blog started years ago to talk about self-care and weightlifting. It stopped for a few years. It was been restarted when I was told that I was diabetic. I had an A1C of 9.3. A1C is an estimate of your blood sugar level over the last 3 months and 6.5 is pre-diabetic, and usually over 7 is considered diabetic. In March I was re-tested and my A1C was 5.0! That's below pre-diabetic (so, essentially non-diabetic). It was nice to have my doctor say, "you used to be diabetic." I'm still working on improving my insulin sensitivity and not thinking I'm out of the woods yet.

It was mostly diet and some exercise. Here is a quick summary of how I responded to being diagnosed as diabetic. I'm going to post this review every so often. Mostly when I post the blog to Twitter or Facebook.

My lifting approach is to gain muscle so I'm focusing on compound exercises mostly (deadlift, bench, squat, overhead press) with some other things to round out lat pulldowns, rows, and ab machine. As I progress I'll make changes as appropriate.



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