Monday, December 25, 2017
Christmas Check In 2017
Happy Holidays Everyone! From Solstice to Christmas, or nothing at all, welcome!
Did my three HIIT workouts on the bike with resistance set to 21 for the sprints. I'm doing three 20 second sprints with 2 minutes in between. This is my Monday, Wednesday, Friday routine.
Lifted Tuesday, Thursday, and Saturday. I'll just share the Saturday rep count. The routine was the same all week starting with 4 sets of 10s on everything except overhead press which was a struggle this week.
Deadlifts 175lbs for three sets of 10 and one set of 12
Squats 145lbs for three sets of 10 and one set of 12
Assisted pull-ups with 40lb assist, four sets of 11, the last set wasn't pretty
Overhead press 60lbs (I did 70 on Tues and Thurs), for four sets of 12
Barbell Curls 50lbs for four sets of 12.
I'll go up 5 pounds on the most of the lifts this week and maybe try unassisted pull-ups. If I'm not there yet I'll continue the assisted.
KEEP GRINDING!
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 to be working on this and I'm pleased people feel inspired by reading this blog.
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.
Did my three HIIT workouts on the bike with resistance set to 21 for the sprints. I'm doing three 20 second sprints with 2 minutes in between. This is my Monday, Wednesday, Friday routine.
Lifted Tuesday, Thursday, and Saturday. I'll just share the Saturday rep count. The routine was the same all week starting with 4 sets of 10s on everything except overhead press which was a struggle this week.
Deadlifts 175lbs for three sets of 10 and one set of 12
Squats 145lbs for three sets of 10 and one set of 12
Assisted pull-ups with 40lb assist, four sets of 11, the last set wasn't pretty
Overhead press 60lbs (I did 70 on Tues and Thurs), for four sets of 12
Barbell Curls 50lbs for four sets of 12.
I'll go up 5 pounds on the most of the lifts this week and maybe try unassisted pull-ups. If I'm not there yet I'll continue the assisted.
KEEP GRINDING!
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 to be working on this and I'm pleased people feel inspired by reading this blog.
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 such as pull-ups and bicep curls. I'm currently still doing full body workouts.
Between now and mid-February I will be trying to gain muscle with 60% of my 1 rep max weight and 4 sets of 8 or more. Then from there until the end of April I will change to sets of 5 or less with higher weight. I may go up to 4 "sprints" at some point. I'm hoping for an A1C of 4.8 on the next test. I did 1 rep max testing with Lee from the Power Plant and here is what I pulled on 11/22/17
Squat 235
Bench 220
Deadlift 285
Between now and mid-February I will be trying to gain muscle with 60% of my 1 rep max weight and 4 sets of 8 or more. Then from there until the end of April I will change to sets of 5 or less with higher weight. I may go up to 4 "sprints" at some point. I'm hoping for an A1C of 4.8 on the next test. I did 1 rep max testing with Lee from the Power Plant and here is what I pulled on 11/22/17
Squat 235
Bench 220
Deadlift 285
Comments:
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Solstice to Christmas? Thanks for offending millions of Muslims around the world by mentioning Christmas and insulting millions of African Americans by ignoring Kwaanza. Sad to see that Trump has now gotten to Enrique too. Sad. I guess hypocrisy is a convenient street, eh?
# posted by 
: 7:25 PM
: 7:25 PM
So are you powerlifting, or bodybuilding, or just working out to increase insulin sensitivity?
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# posted by : 7:43 PM
: 7:43 PM
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