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.



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