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.



Saturday, June 24, 2017

6/24/17 Check In

This was my deload week. My weekly glucose check came in at 98. I still like when I come in under 90 yet under 100 is the formal goal. My weight fluctuated between 146 and 143. My blood pressure ranges from 120/80 and 138/86.

I've been keeping my diet low carb and feel pretty good about that.

My workout has been two sets of 12 this week.

Bench 95, Squats 105, and Deadlift 115.
Overhead press for one set of 30 and one set of 50.
Rows, Lat pulldowns, and abs machine on 70.

A nice light week. Still struggling to get good sleep.


And a video I enjoyed this week.


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.


This page is powered by Blogger. Isn't yours?