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.
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.
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.
