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.
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.
Comments:
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What is your goal or strategy, meaning are you working on powerlifting, overall bodybuilding, or simple strength training? It seems like powerlifting but I never see posts about arm curls or triceps exercises. Sorry if I missed your strategy in a previous post.
# posted by 
: 11:12 AM
: 11:12 AM
Thanks for the question.
My primary goal at this point is improving my insulin sensitivity. I know that muscle mass is part of that. For the short-term I'm focusing on large muscles through the compound movements.
As I get further along I will likely add isolation movements again. I do get bicep and tricep work in through rows, pulldowns, benching and overhead presses.
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My primary goal at this point is improving my insulin sensitivity. I know that muscle mass is part of that. For the short-term I'm focusing on large muscles through the compound movements.
As I get further along I will likely add isolation movements again. I do get bicep and tricep work in through rows, pulldowns, benching and overhead presses.
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