Saturday, October 07, 2017

10/7/17 For Judy

Like I said yesterday today was dedicated to my dear friend Judy Palier. 

Here's what I lifted today:

Incline Bench Press - 100 pounds, 3 sets of 5, one set of 12.

Assisted Pull-Ups with -50 pounds, 3 sets of 5, one set of 12! I had wanted to start at -30. I think I will be OK on this one once my body catches up with this change.

Overhead Press with 15 pound dumbbells, 4 sets of 12. I will go up to 20 on Tuesday and drop to the 5, 5, 5, 5+ scheme.

Curls with 15 pound dumbbells, 4 sets of 12. I will go up to 20 on Tuesday and drop to the 5, 5, 5, 5+ scheme.

Deadlifts for 160 pounds, 3 sets of 5, and one set of 10.

Squats for 130 pounds, 3 sets of 5 and one set of 12.

Very excited for this and know that I pushed harder for my buddy's memory. Also had lots of people in the way of my exercises to spent more time than usual waiting for lifts. I think she would have gotten a laugh out of that! :)

So Tuesday my attempt will be:

Incline Bench Press - 105 pounds
Assisted Pull-Ups with -45 pounds
Overhead Press with 20 pound dumbbells
Curls with 20 pound dumbbells
Deadlifts for 165 pounds
Squats for 135 pounds

I don't know how long I can add 5 pounds a week. Deloading should help with all of that. My last FB conversation with Judy was that she wanted to have a conversation with me about health stuff. We didn't get to that conversation. 

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.

My lifting approach was to gain muscle to help with insulin sensitivity so I focused on compound exercises mostly (deadlift, bench, squat, overhead press) with some other things to round out lat pulldowns, rows, and side lateral raises. I'm currently still doing full body for some muscle development and more focused on strength for a few months. That's why I'm doing 4 sets of 5 instead of 3 sets of 8 or more. 

Thanks to people who read this and tell me they are inspired or appreciate what I share. That also helps to keep me going. 

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