Saturday, June 17, 2017

6/17/17 Weekly Check-In

Last week I was asked, "what is your strategy?" I like that question. At the end of this post is an overview about the blog. Currently I'm a returning lifter that re-started for health reasons. I'm still in a fairly much "starting" phase where most of what I do will give me progress as long as I'm not getting any injuries or overtraining. Since I was diagnosed with diabetes I'm doing High Intensity Interval Training on the exercise bike for improving my insulin sensitivity. I understand that muscle mass is good for insulin resistance, and also for processing glucose.

So I'm lifting light enough that I think I can still do full-body workouts on lifting that I can recuperate and grow some mass. At some point I'll switch things up. Maybe at the end of summer.

Here is this week's work.

Monday and Wednesday I did HIIT on the exercise bike. I'm doing 3 sets of 20 seconds with resistance set on 15. I usually do 3 days and just skipped one this week.

Tuesday
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. I was planning on going to 110 and accidently put on more weight. I did OK so I'm keeping this.

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.


Thursday
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.

Saturday
Deadlift, 135 for 3 sets of 8. It was good to put the 45s on the bar. I decided to try the "as many reps as possible" (AMRAP) for the last set and did 11.
Bench for 3 sets of 8 reps with 115 pounds. The AMRAP on this was 10.
Squat for 3 sets of 8 reps with 115 pounds and the AMRAP  was 10.
Overall that means I'm adapting well to the lifts and I feel pretty good about that.

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.

I was doing super sets on Lat Pulldowns and Rows and someone cut in so I went and learned how to use the pull-up machine and did a set of 10 on that and then went and did the final set on the pulldown machine. I did 15 on the last set of rows also just to see how many I could get.

Next week is deload week so I'll go 115 deadlift, 105 squats, and 95 bench for 2 sets of 12 and then start again with 120 deadlift, 110 squats, and 100 bench and use the same periodization. I'll have one week on, then see if I can lift during vacation. If I can't I'll have a week off then restart with this weight and do a 3-5 week increasing cycle until next deload.

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.

Monday, June 12, 2017

Lifting and Diabetes - 6/12/17

More research links resistance training with improved insulin sensitivity among people with diabetes and prediabetes. One study published in the journal Diabetes Care found that twice-weekly training sessions helped control insulin swings (and body weight) among older men with type-2 diabetes. “Muscle is very metabolically active, and it uses glucose, or blood sugar, for energy,” says Mark Peterson, an assistant professor of physical medicine at the University of Michigan.

During a bout of resistance training, your muscles are rapidly using glucose, and this energy consumption continues even after you’ve finished exercising, Peterson says. For anyone at risk for metabolic conditions—type-2 diabetes, but also high blood pressure, unhealthy cholesterol levels and other symptoms of metabolic syndrome—strength training is among the most-effective remedies, he says.

The article is here.


6/12/17 Quick Check-In

Blood glucose was 83 this morning! Lowest reading I've had since before Easter weekend.

Weight was 143.2 lbs, and waist was about 35 1/4 inches. I don't have a solid goal on this yet. I think if I can stay in the mid 140s and reduce waist size that's good. Or maybe keep my waist size and gain some weight.

Overall it is to gain more muscle mass for increased insulin sensitivity and glucose management while not gaining fat.

Have a great week!

Saturday, June 10, 2017

6/10/17 Gym Check-In

Wednesday and Friday I did HIIT for 3 sprints of 20 seconds on an exercise bike with resistance set on 15.

This week was busy. I'm getting moved to a different part of my work structure and that required some meeting time and stress. Also had a hard time getting good sleep this week. I may only do once a week check-ins if things keep up like this. Tuesday's check-in is in a previous post below.

Thursday
Deadlift, I did 125 for 3 sets of 10. It was hard and I'm trying to pay attention to my form.
Bench for 3 sets of 10 reps with 105 pounds.
Squat for 3 sets of 10 reps with 110 pounds.

Overhead Press one set of 30, and two sets of 55 for 12 reps.
Lat Pulldowns, Rows, and Abs machine for 3 sets of 12 with 70 pounds.


Saturday
Deadlift, I did 130 for 3 sets of 8. It was hard and I'm trying to pay attention to my form.
Bench for 3 sets of 8 reps with 110 pounds. I can't push explosively with this and guess I will keep trying, especially when I start again in a few weeks with a lower weight.
Squat for 3 sets of 8 reps with 115 pounds and the third set felt like I could go up a rep or two. Just decided to stick with the 5 pound increase for next week.

Overhead Press one set of 30, and two sets of 55 for 12 reps.
Lat Pulldowns, Rows, and Abs machine for 3 sets of 12 with 70 pounds. This all feels like going up 5 pounds is easy. I think I'm getting better on the form.

EDIT:

My apologies. I forgot to post the summary of the blog on this post. I had told myself, and you readers, that I would do that on any posts that I share on Twitter and Facebook. I'll work on keeping up on that.

Tuesday, June 06, 2017

6/6/17 Tuesday Night Check IN

Monday did HIIT for 3 sprints of 20 seconds on an exercise bike with resistance set on 17. I didn't sleep well so that may be why the bike was stalling on the resistance. I ended up dropping back to 16. I'll try that again tomorrow and go with 15 if needed.

Tuesday
Deadlift, I did 120 for 3 sets of 12. It was hard and I'm trying to pay attention to my form.
Bench for 3 sets of 12 reps with 100 pounds. It was challenging.
Squat for 3 sets of 12 reps with 105 pounds and the third set was hard. I had dropped weight last week.

Overhead Press one set of 30, and two sets of 55 for 12 reps.
Lat Pulldowns, Rows, and Abs machine for 3 sets of 12 with 70 pounds.


Monday, June 05, 2017

6/5/17 Check In

Fasting blood sugar was 104 this morning. A little high. I had co-workers sending texts at 11PM last night. Our cats were up fighting and even broke a cup this morning around 3 AM this morning. I know that lack of sleep impacts your sugars. Sleeping has been tough lately so I'll keep working on that. Saturday I weighed in at 144.2 and today at 144.4, not bad after birthday celebrating with my wife, and also with another friend on Friday. I measured my waist a couple of times and think I'm near 36 inches, a little bit wider than last week. Could be a bad measurement. Once I measured 34 inches and that doesn't seem right, though I'll take it again when I've had more sleep.

I'm bad without sleep and need to get back on track with good sleep.

Saturday, June 03, 2017

Weekend Check In

Today is my wife's birthday and I can proudly say that she made it to the gym and worked out!

Here's what I did this week. Sorry for no daily updates, just been busy.

Monday, Wednesday, and Friday - HIIT for 3 20 second sprints on an exercise bike with resistance set on 17. Looking back I realize I was supposed to do 16. A couple of times I stalled or the bike stalled. Haven't figured it out. Anyway I'll see if I can remember to stick to 17 next week. I can definitely tell the difference.

Tuesday
Deadlift, I ended up feeling like I could do more so I started with 115 for 3 sets of 12.
Bench for 3 sets of 12 reps and I started with 95 pounds, realized that I was gripping too close.
Squat for 3 sets of 12 reps and I started with 105 pounds and felt that it was too heavy.

Overhead Press one set of 30, and two sets of 50 for 12 reps. The same for the rest of the week on all of these.
Lat Pulldowns, Rows, and Abs machine for 3 sets of 12 with 70 pounds.

Thursday
Deadlift for 3 sets of 10 reps at 120 pounds,
Bench and Squat for 3 sets of 10 reps at 100 pounds and I could tell it's appropriate.

Overhead Press, Lat Pulldowns, Rows, and Abs machine for 3 sets of 12 with the same as above.

Saturday
Deadlift for 3 sets of 8 reps at 125 pounds.
Bench and Squat for 3 sets of 8 reps at 105 pounds.
I felt like my form was good yet didn't feel like pushing up the reps for today. Maybe next weekend.

Overhead Press, Lat Pulldowns, Rows, and Abs machine for 3 sets of 12 with the same as above.

Thanks to those of you who see me in person and give me feedback. When I first wrote this out I was going to drop one rep each week. I'll see how I'm feeling on Tuesday and play it by ear.

My weight and blood pressure have been maintaining similar. I haven't measured my waist in a while. It was 35 and 1/4 inches today. I'll track that and compare to my weight. I was at 143.2 today.


Sunday, May 28, 2017

New Workout Using DUP

This blog started years ago to talk about self-care and weightlifting. It stopped for a few years. It has 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."

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.

I have fallen way out of shape and slowly getting healthier.

NOTE:
I will also delete inappropriate comments. Comments that are off topic, sexist, racist, etc.

Enough of all of that. Below is my new workout using Daily Undulating Periodization/Programming. (Video Below)

This is what I intend and I will adjust up or down depending on performance. I'm not going to hurt myself.

Monday, Wednesday, and Friday - HIIT for 3 20 second sprints on an exercise bike with resistance set on 16 and going up by 1 each week until I get to 20.

Tuesday
Deadlift, Bench, and Squat for 3 sets of 12 reps and I will start with 95 pounds
Overhead Press, Lat Pulldowns, Rows, and Abs machine for 3 sets of 12 with moderate weight.

Thursday
Deadlift, Bench, and Squat for 3 sets of 10 reps at 100 pounds
Overhead Press, Lat Pulldowns, Rows, and Abs machine for 3 sets of 12 with moderate weight.

Saturday
Deadlift, Bench, and Squat for 3 sets of 8 reps at 105 pounds. If I can go past 8 reps on the last set of each I will and that will help me guess what weight to adjust to. If I can't get to 8 I'll stay until I can finish the set with good form.
Overhead Press, Lat Pulldowns, Rows, and Abs machine for 3 sets of 12 with moderate weight.

I intend to go up 5 pounds and drop one rep on the three compound lifts (Deadlift, Bench, and Squat). On the other lifts I'll go up to 15 reps before adding any weight. My assumption is that any extra muscle mass will help me with insulin and blood sugar issues, and any strength and endurance will just improve quality of life.

Hopefully I'm explaining that well enough. I'm hoping that beyond getting in a generalized "in shape" that I improve my insulin sensitivity, and that I get improved sense of energy for family, home, work, music, art, playing MTG, and other activities.

I want to be around for a long time for my family, including my wonderful little grandson!


Saturday, May 27, 2017

End of First Deload Week

Finished the first deload week.

Started the week at 147 and ended at 145.8. Not bad considering birthday and graduation parties. Even a work meeting with lots of food!

So I did my same weights and reps with just 2 sets instead of 4. 4 sets had me super tired and I could get sore on the 3 way split routine. The problem was that was obviously making it harder to lift again on the next workout.

I'm going back to a full body workout with the following lifts:

Deadlift
Bench
Squat
Rows
Lat Pulldowns and
Shoulder Press

The first three lifts will start at 95 pounds for 3 sets of 12 on Tuesday. Then 3 sets of 10 with 100 on Thursday, and 3 sets of 8 reps with 105 on Saturday. The other three lifts may just be 3 sets of 10-12 with moderately light weight as "assistance" sets. I'll see how I'm feeling after the first week and adjust. The best thing for me to remember is that I can adjust week to week.

4 sets was making me super tired and while I've trained myself to think of being sore as a great thing. It's OK. I hope to keep going moderate long-term instead of beating myself up too much. I'm going at this as a long-term change instead of a short one.

Here is a good article about looking toward a cure for diabetes. It's probably not what most people expect.

Here are a couple of inspirational videos for the weekend.


And


And


Tuesday, May 23, 2017

First Deloading

I think it will be smart for me to really learn this deload process.

I've been looking at Daily Undulating Programming/Periodization. I think I will try it. I will deadlift, bench, and squat 3 times per week as core workouts. I'll have other exercises I can add at a much lighter load to do. I'll do 3 sets at different weights and reps for the main lifts and do 3 sets of 10-12 on the other lifts paying attention so that I don't over train.

I also think that whenever I promote the blog on FB or Twitter that I'll make sure to mention that I went from 9.3 A1C to 5.0 in three months and lost 40 pounds. Otherwise this blog may not make sense to someone new.

Time to get some rest!

Monday, May 22, 2017

Sleep Evades...

So my adult son took off with some friends, and his phone hasn't been renewed so we don't know exactly where he is. I'm trying to sleep and my wife just can't. Thus I'm awake and probably not processing well all of the stuff I ate at birthday and graduation parties.

At one of the parties I talked with some friends about finding docs that would help people not get on meds or get off of meds. Wish me luck. I think that would be important.

Hopefully things are all good and we will sleep deeply tomorrow.

I'll also have to get the oil changed in the car and a couple of other things done.

Here is an interesting video on diabetes and sleep.


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