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.

Saturday, May 20, 2017

Getting ready to Deload!

Today is my daughter's birthday! So proud of her.

Wow, going to 4 sets was tough! For time and my fitness level I'm going back to 3 sets.

Next week will be a deload week so it will be two light sets.

Weight is staying stable at 142.8! So lower-mid-140s is where I seem to be at for now.

Here's what I did today

Squats 115 for 4 sets of 12, was tough.
Leg extension 80 for four sets of 12, this felt very doable
Leg curls 80 for four sets of 12 and I will drop weight to improve form
Calf raises with 2 10 pound dumbbells and body weight for four sets of 20, I'll definitely need to use the calf raise machine after deload week!
Wrist Curls and Reverse Wrist Curls super setting with the slow drop for four sets of 20 and it was super tough on the reverse curls.

A good workout yet definitely feeling tired. A recuperation week will be good. After that I'll do a full-body compound workout using daily undulating periodization ("DUP") with three sets for time and realism! This is where I'll have different weight and reps on the 3 sets so one day is muscle building, one day is power, and the other is strength.

Still thinking but something like this
Tuesday 3 sets of 12 week one, then increase weight and 3x11, then increase for 3x10, 3x9 then deload or go to 3x8 depending on how I'm feeling. I could also deload after 3 weeks.
Thursday 3 sets of 8 with the same cycling. This will be with more weight than workout before.
Saturday 3 sets of 6 same cycling and more weight.

I'm going to try and listen to my body for the deloading. I've heard that older lifters should deload after 3 weeks of increasing and others saying go 5 weeks then deload. Of course I'll spend the first week fumbling around and getting the right weight. If something feels too light or too heavy I'll adjust. I hope that full-body workouts with this approach will be doable. :)

Here's a good video on motivation.

Friday, May 19, 2017

A Good Friday

It's my sister's birthday today.

Weighed in at 145.2 pounds. Did HIIT this morning. Figured out that when I'm going up to 19 on the resistance any pausing turns off the bike. I went up to 5 and cruised there then up to 10 ten seconds before the sprint then went up from there while speeding up just a touch. That worked twice and on the third time I couldn't go fast enough to keep it up and the bike paused. I think that I will use a periodization (making things more challenging then giving yourself time to recuperate) and go down to 16 next week on the resistance and rebuild. Tomorrow I will test my VO2 Max.

Saw a good friend today at the gym. It's always great to see a good smile while working out. Saw a friend earlier this week too. So there are at least 5 people we know who go to the same gym.

I'm not as sore as I expected today which isn't a bad thing.

So I'm going to take notes from the following video and go from there as far as working out. 6 more weeks before I change up my routine.

I've heard from sex educators and also from a strength coach, "If it isn't a Hell Yes! then it is a NO!" I'm going to try and live life that way. :)

Thursday, May 18, 2017

Learning and Growing!

I did weights today.

The weight bench was being worked on so I moved a bench into the power rack. I couldn't get 115 going so I dropped to 95. Don't know if it was being sore, the difference in how I set up the rack, or something else. I tried not to let my ego get in the way and just went for 4 sets of 95.

Bench 95 for 12, 12, 12, and 9. I'll start at this weight next week and see how it goes.
Flyes 65 x 12 for four sets
Revers flyes 65 x 12 for four set
Preacher Curls 4 sets of 12 at 40 pounds. Might use the 50 bar next week or use the adjustable.
Rows were 115 x12 for 4 sets
Overhead press was 30x12, then three sets of 12 at 50 pounds.

Overall feeling good, felt like a good workout. I think it was better to adjust down and fight my ego that wanted to try to force 115. I feel like I'm going to be sore for sure.

Also noticed that there are "views" registered on the page. Often it shows "0" even when people tell me about a post in person.

That's good. Here's something that I'm sure I shared before and will share every once in a while.

Tuesday, May 16, 2017

Starting week 3 of 3 Way Split

Today was deadlift day. Weight was 145.2, down a little from yesterday. Blood pressure was 128/86 with 80 pulse.

I was able to do four sets of 12 deadlifts with 115 pounds. I am going up at normal pace and going down slow. Total volume on this 5,520 pounds.

Back extension was with 130 for four sets of 12. I was having to push myself back and then going down slow.

Shrugs with 45 pound dumbbells for four sets of 12.

When I went to the lat pulldowns I didn't notice that an extra 5 pounds were set on the machine so I did one set of 12 which I thought was pretty good, then two sets of 10 and one set of 8.

Cable pulldowns were tough. I did one set with 95 for 12 reps. Then 11, then 5. That made me decide to drop to 80 and did 9 reps.

On the abs machine did sets of 12 with 90, 110, 130, and a set of 4 with 150.

I'll have to figure out if I go for 3 sets of 8 for next week, or stay on the same weight and go for the increase the week after. Seems to me that staying on the same weight for one week will give me some recuperation time. I'll check in with a couple of friends and see if they have advice. I've not been lifting again for long time so I'm still re-learning how to advance my workouts, cycling volume, etc.

Monday, May 15, 2017

Fasting as Therapy

I'm becoming more interested in fasting as a healing process. There are a great deal of mental health issues in my family and community. So here are some things I'm listening to and trying to learn about.

Here is one on schizophrenia.

Here's one on mental health and intermittent fasting.

Another general health one

I'm always asked about weight loss so here are a couple

One last one

Sunday, May 14, 2017

Happy Mother's Day!

Hope everyone had a good Mother's Day! My "diet" falls off for celebrations like work pamper parties, graduation parties, gigs, and today! So we'll see how my blood sugar is doing in the morning. I've also been testing out taking a spoon of apple cider vinegar with a glass of water before bed for the last few days. I would expect higher sugars after this weekend and see how I do with the vinegar.

Yesterday was squat day and it was sure painful to walk!

Here's what I did yesterday. The slow "eccentric" approach was sure tough!

Squats 115 for 4 sets of 10
Leg extension 80 for two sets of 10, and two sets of 9
Leg curls 80 for four sets of 10, though I think I could get better form
Calf raises with 2 10 pound dumbbells and body weight for four sets of 10, I think I'll use the calf raise machine starting at 25 and go from there
Wrist Curls and Reverse Wrist Curls super setting with the slow drop for four sets of 10.

For those who want to work out at home. Here's one possible workout.

Thursday, May 11, 2017

5/11/17 Update

Weighed in at 142.2 and blood pressure 135/80 with 81 pulse.

I was doing "negatives" (aka eccentric workout) to technical failure (where your form breaks, not necessarily where you can't lift at all). I still had some soreness from Tuesdays workout and will just have to deal with that for a couple of weeks from my previous experiences lifting.

Bench Press, 115x10, 115x10, 115x9, and 115x6 I'll try again next week.
Flyes 65x10 for four sets, not completely easy yet doable
Reverse Flyes 65x10 and ready to try sets of 12 next week
EZ Curls 4 sets of 10, and much easier than last week
Rows 115 for three sets of 10 and one set of 9
Overhead Press 30x10, and three hard sets of 50x10

I'll see how that goes.

Here's a video I shared with my wife.

Tuesday, May 09, 2017

Week Two of Free Weights Begins!

OK, so not completely free weight. I'm still doing a lot on the machines.

Weighed in at 142.6 lbs. So I haven't really had the "yo-yo" weight fluctuation. My blood pressure was OK, and I forgot to bring it with me.

So I increased from 3 sets to 4 sets. After reading a bit, and getting back into my flow, I realize I should stay at 4 sets. I went for sets of 10 this week. I'll go for sets of 12 next week. If that works out then I'll increase weight and go to three sets of 8 to 10. Then repeat with 4 sets of 10, and go for 12, etc.

So here's what I did today:

Deadlift 115 for 4 sets of 10
Back Extension 130 for 4 sets of 10, and this was tough and I will likely stay at this weight for a while!
Shrugs 45 for 4 sets of 10
Lat Pulldowns 110 for 4 sets of 10 and the last set was tough!
Cable Pulldowns 95 for 4 sets of 10, I'm guessing the 4 sets of 12 will be rough!
Abs, I did 90 for 10, 110 for 10, 130 for 10, and then 150 for 4.

I was sore last week, so might be really sore tomorrow!

I had lunch at a Vietnamese restaurant had only a small amount of rice. And had chicken salad an bananas for dinner. Ate later than normal. I'll check my blood sugar tomorrow and see if I'm fasting.

Here's another good video.

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