Saturday, July 22, 2017
One Week Back Check-In 7/22/17
This first week back at work was killer. Lots of challenges, changes, stresses, and all of that. People passing on, having melt downs, and just funky work things.
Monday, Wednesday and Friday I did HIIT on the bike and used 16 for the resistance during the sprints and 10 for the intervals in between.
TuesdayDeadlift, 145 for 3 sets of 12.
Bench for 3 sets of 12 reps with 120 pounds. It was challenging.
Squat for 3 sets of 12 reps with 140 pounds.
I did 5 sets of 12 of dumbbell lateral raises in between bench and squat sets with 10 pounders.
Overhead Press one set of 35, and three sets of 55 for 12 reps.
Lat Pulldowns, and Rows for 3 sets of 12 with 80 pounds.
Thursday
Deadlift, 150 for 3 sets of 10.
Bench for 3 sets of 10 reps with 125 pounds.
Squat for 3 sets of 10 reps with 140 pounds. I forgot to add the 5 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 80 pounds.
Saturday
I weighed in at 146.6, waist was 36 inches, my blood pressure has been higher than usual with 143/79 being highest. My blood sugar was 102 on Tuesday which isn't bad considering I was "off" diet for two weeks.
Since I was frustrated at work I decided to lift hard. Maybe that, or maybe the work stress, but I'm feeling like I have a cold. I did get to go to a Running Medicine event today and that was nice. I committed to the group to lift heavier than usual in solidarity since I can't run due to pain. OK, on to the lifts. These are all highs since I've restarted lifting.
Deadlift 155 for 8 repetitions, then 175x8, and 200 pounds for 4 repetitions!
Squat 145x8, 155x8, and 175x6.
Bench 125x8, 145x8, and 155x4.
Overhead Press machine 35x12, 50x12, 70x12 and 100x8.
Row Machine 75x20, 90x15, 110x10.
Pulldown Machine 75x20, 90x10, 110x6.
I did Side Lat Raises to finish off with 10 pound dumbbells for 12, 15x10, and 20x4.
Next week is deload week so I figured it was OK to push some today.
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, Wednesday and Friday I did HIIT on the bike and used 16 for the resistance during the sprints and 10 for the intervals in between.
TuesdayDeadlift, 145 for 3 sets of 12.
Bench for 3 sets of 12 reps with 120 pounds. It was challenging.
Squat for 3 sets of 12 reps with 140 pounds.
I did 5 sets of 12 of dumbbell lateral raises in between bench and squat sets with 10 pounders.
Overhead Press one set of 35, and three sets of 55 for 12 reps.
Lat Pulldowns, and Rows for 3 sets of 12 with 80 pounds.
Thursday
Deadlift, 150 for 3 sets of 10.
Bench for 3 sets of 10 reps with 125 pounds.
Squat for 3 sets of 10 reps with 140 pounds. I forgot to add the 5 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 80 pounds.
I weighed in at 146.6, waist was 36 inches, my blood pressure has been higher than usual with 143/79 being highest. My blood sugar was 102 on Tuesday which isn't bad considering I was "off" diet for two weeks.
Since I was frustrated at work I decided to lift hard. Maybe that, or maybe the work stress, but I'm feeling like I have a cold. I did get to go to a Running Medicine event today and that was nice. I committed to the group to lift heavier than usual in solidarity since I can't run due to pain. OK, on to the lifts. These are all highs since I've restarted lifting.
Deadlift 155 for 8 repetitions, then 175x8, and 200 pounds for 4 repetitions!
Squat 145x8, 155x8, and 175x6.
Bench 125x8, 145x8, and 155x4.
Overhead Press machine 35x12, 50x12, 70x12 and 100x8.
Row Machine 75x20, 90x15, 110x10.
Pulldown Machine 75x20, 90x10, 110x6.
I did Side Lat Raises to finish off with 10 pound dumbbells for 12, 15x10, and 20x4.
Next week is deload week so I figured it was OK to push some today.
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.
