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
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
