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.
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.
