Sunday, September 10, 2017
September Catching UP!
OK, so I'm behind a whole month of workouts. I've had people in person and texts tell me "I haven't seen an update in a while." I'm proud of that. I've also had people tell me they are inspired and started working out, or started intermittent fasting because of my posts or because they have seen me in person and notice the change. I hope there aren't too many typos in this post, and for anyone new, the purpose of the blog is at the bottom.
So here goes the quick summary. I've continued the HIIT on the bike. I've been able to get to 19 on the resistance on the bike during the sprint portion. I'll try 20 next week. After that I'll have to figure out what to do after the de-load week.
For weights, here we go, lots of workouts to catch up on. I'll start with this past week and go from there.
Tuesday (3 sets of 15 reps)
Deadlift 130
Bench 90
Squat 105
Machine Overhead Press 50
Machine Rows 75
Machine Pulldowns 65
Dumbbell side raises 10 for sets of 16
Thursday (3 sets of 10 reps)
Deadlift 185
Bench 130
Squat 170
Machine Overhead Press 75 for 4 sets
Machine Rows one set of 95, one of 100, and one at 105
Machine Pulldowns one set each of 80, 85, 90, and 95
Dumbbell side raises 15 for sets of 6
Not everything is increasing at this point.
Saturday (3 sets of 5 reps)
Deadlift 210
Bench 145
Squat 170
Machine Overhead Press a set of 80, one of 85, and 90 for 7 reps
Machine Rows one set of 110, one of 130, and one of 150
Machine Pulldowns one set of 100, and two sets of 130
Dumbbell side raises 3 sets of 20 for 6 reps
I'm keeping the Saturday workout because it is hard enough that I'm not sure I have the best form and am just barely making it. Next month I should be increasing on these.
First week of September
Tuesday (3 sets of 15 reps)
Deadlift 125
Bench 85
Squat 100
Machine Overhead Press 45
Machine Rows 70
Machine Pulldowns 60
Dumbbell side raises 10
Thursday (3 sets of 10 reps)
Deadlift 185
Bench 130 two sets of 10 and one of 8
Squat 170
Machine Overhead Press 70
Machine Rows one set of 90
Machine Pulldowns one set each of 80 for 4 sets
Dumbbell side raises 15
Not everything is increasing at this point.
Saturday (3 sets of 5 reps)
Deadlift 210
Bench 145
Squat 170
Machine Overhead Press a set of 80
Machine Rows 110
Machine Pulldowns 100
Dumbbell side raises 20
Week of August 20
Deload Week, all workouts 3 sets of 12 with same weight
Deadlift 100
Bench 85
Squat 100
Machine Overhead Press 40
Machine Rows 50
Machine Pulldowns 50
Dumbbell side raises 10
Week of August 13
Tuesday (3 sets of 12 reps)
Deadlift 110
Bench 95
Squat 110
Machine Overhead Press 45
Machine Rows 60
Machine Pulldowns 60
Dumbbell side raises 10 for sets of 16
Thursday (3 sets of 10 reps)
Deadlift 165
Bench 130
Squat 150
Machine Overhead Press 70
Machine Rows 70
Machine Pulldowns 70
Dumbbell side raises 15
Saturday (3 sets of 8 reps)
Missed this Saturday
Week of August 6
Tuesday (3 sets of 15 reps)
Deadlift 105
Bench 90
Squat 105
Machine Overhead Press 40
Machine Rows 65
Machine Pulldowns 65
Dumbbell side raises 10 for sets of 16
Thursday (3 sets of 10 reps)
Deadlift 160
Bench 125
Squat 145
Machine Overhead Press 60
Machine Rows 70
Machine Pulldowns 70
Dumbbell side raises 15
Saturday (3 sets of 5 reps)
Deadlift 180
Bench 140
Squat 165
Machine Overhead Press 80
Machine Rows 70
Machine Pulldowns 70
Dumbbell side raises 20
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.
So here goes the quick summary. I've continued the HIIT on the bike. I've been able to get to 19 on the resistance on the bike during the sprint portion. I'll try 20 next week. After that I'll have to figure out what to do after the de-load week.
For weights, here we go, lots of workouts to catch up on. I'll start with this past week and go from there.
Tuesday (3 sets of 15 reps)
Deadlift 130
Bench 90
Squat 105
Machine Overhead Press 50
Machine Rows 75
Machine Pulldowns 65
Dumbbell side raises 10 for sets of 16
Thursday (3 sets of 10 reps)
Deadlift 185
Bench 130
Squat 170
Machine Overhead Press 75 for 4 sets
Machine Rows one set of 95, one of 100, and one at 105
Machine Pulldowns one set each of 80, 85, 90, and 95
Dumbbell side raises 15 for sets of 6
Not everything is increasing at this point.
Saturday (3 sets of 5 reps)
Deadlift 210
Bench 145
Squat 170
Machine Overhead Press a set of 80, one of 85, and 90 for 7 reps
Machine Rows one set of 110, one of 130, and one of 150
Machine Pulldowns one set of 100, and two sets of 130
Dumbbell side raises 3 sets of 20 for 6 reps
I'm keeping the Saturday workout because it is hard enough that I'm not sure I have the best form and am just barely making it. Next month I should be increasing on these.
First week of September
Tuesday (3 sets of 15 reps)
Deadlift 125
Bench 85
Squat 100
Machine Overhead Press 45
Machine Rows 70
Machine Pulldowns 60
Dumbbell side raises 10
Thursday (3 sets of 10 reps)
Deadlift 185
Bench 130 two sets of 10 and one of 8
Squat 170
Machine Overhead Press 70
Machine Rows one set of 90
Machine Pulldowns one set each of 80 for 4 sets
Dumbbell side raises 15
Not everything is increasing at this point.
Saturday (3 sets of 5 reps)
Deadlift 210
Bench 145
Squat 170
Machine Overhead Press a set of 80
Machine Rows 110
Machine Pulldowns 100
Dumbbell side raises 20
Week of August 20
Deload Week, all workouts 3 sets of 12 with same weight
Deadlift 100
Bench 85
Squat 100
Machine Overhead Press 40
Machine Rows 50
Machine Pulldowns 50
Dumbbell side raises 10
Week of August 13
Tuesday (3 sets of 12 reps)
Deadlift 110
Bench 95
Squat 110
Machine Overhead Press 45
Machine Rows 60
Machine Pulldowns 60
Dumbbell side raises 10 for sets of 16
Thursday (3 sets of 10 reps)
Deadlift 165
Bench 130
Squat 150
Machine Overhead Press 70
Machine Rows 70
Machine Pulldowns 70
Dumbbell side raises 15
Saturday (3 sets of 8 reps)
Missed this Saturday
Week of August 6
Tuesday (3 sets of 15 reps)
Deadlift 105
Bench 90
Squat 105
Machine Overhead Press 40
Machine Rows 65
Machine Pulldowns 65
Dumbbell side raises 10 for sets of 16
Thursday (3 sets of 10 reps)
Deadlift 160
Bench 125
Squat 145
Machine Overhead Press 60
Machine Rows 70
Machine Pulldowns 70
Dumbbell side raises 15
Saturday (3 sets of 5 reps)
Deadlift 180
Bench 140
Squat 165
Machine Overhead Press 80
Machine Rows 70
Machine Pulldowns 70
Dumbbell side raises 20
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.
