Saturday, October 21, 2017
10/21/17 Weekend Check In
OK, NOW it will be deload week next week. (Overview of blog is below.) It was good to say bye to my friend Judy. I'm glad we were able to go to her memorial. I'm hopeful to continue to be healthy and hope some of this is helpful to friends, family, and even "strangers."
I was able to get to 20 on resistance (max) for the sprints on High Intensity Interval Training (HIIT) routine. I did get a couple of times where the machine paused. Next week will be no resistance for deload (a week of recuperation). Then I think every month I'll do 18, 19, and 20 on resistance until it feels like I should increase sprint time or reduce rest time. I'm doing HIIT because of some research on this exercise style and insulin sensitivity.
I have seen various studies saying that resistance training is good for diabetics. It is also good for aging as well, this study is on women yet likely things are the same for men as well.
So here are my lifts for the week.
Thursday:
Incline Bench Press - 110 pounds, 3 sets of 5, one set of 12.
Assisted Pull-Ups with -40 pounds, 3 sets of 5, one set of 12.
Overhead Press with 45 pound bar, 3 sets of 5, one set of 12.
Curls with 45 pound bar, 3 sets of 5, one set of 12.
Deadlifts for 190 pounds, 3 sets of 5, and one set of 7.
Squats for 140 pounds, 3 sets of 5 and one set of 8.
Today/Saturday:
Incline Bench Press - 110 pounds, 2 sets of 5, two sets of 12.
Assisted Pull-Ups with -40 pounds, 2 sets of 5, one set of 10, and one set of 12.
Overhead Press with 45 pound bar, 2 sets of 5, two sets of 12.
Curls with 45 pound bar, 2 sets of 5, one set of 8, and one set of 12.
Deadlifts for 190 pounds, 3 sets of 5, and one set of 8.
Squats for 140 pounds, 3 sets of 5 and one set of 9.
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. My September retest came back with and A1C of 4.9. It is exciting
The results were from diet and 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.
I was able to get to 20 on resistance (max) for the sprints on High Intensity Interval Training (HIIT) routine. I did get a couple of times where the machine paused. Next week will be no resistance for deload (a week of recuperation). Then I think every month I'll do 18, 19, and 20 on resistance until it feels like I should increase sprint time or reduce rest time. I'm doing HIIT because of some research on this exercise style and insulin sensitivity.
I have seen various studies saying that resistance training is good for diabetics. It is also good for aging as well, this study is on women yet likely things are the same for men as well.
So here are my lifts for the week.
Thursday:
Incline Bench Press - 110 pounds, 3 sets of 5, one set of 12.
Assisted Pull-Ups with -40 pounds, 3 sets of 5, one set of 12.
Overhead Press with 45 pound bar, 3 sets of 5, one set of 12.
Curls with 45 pound bar, 3 sets of 5, one set of 12.
Deadlifts for 190 pounds, 3 sets of 5, and one set of 7.
Squats for 140 pounds, 3 sets of 5 and one set of 8.
Today/Saturday:
Incline Bench Press - 110 pounds, 2 sets of 5, two sets of 12.
Assisted Pull-Ups with -40 pounds, 2 sets of 5, one set of 10, and one set of 12.
Overhead Press with 45 pound bar, 2 sets of 5, two sets of 12.
Curls with 45 pound bar, 2 sets of 5, one set of 8, and one set of 12.
Deadlifts for 190 pounds, 3 sets of 5, and one set of 8.
Squats for 140 pounds, 3 sets of 5 and one set of 9.
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. My September retest came back with and A1C of 4.9. It is exciting
The results were from diet and 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.
