Wednesday, May 30, 2018

Summer Routine Week 3

This is a few days late. This is for last week's workouts. Thanks for your patience!

Did HIIT last week with the bike on 25 for the sprints. I tried to get to 90 RPMs on the sprints. It was hard getting to 90 RPMs so I'm not going up just yet. I do get my heart beat to 140 beats per second. 

Diet has been harder to maintain. Added 1 pound over the week again. I'll keep an eye on that. My goal is still to stay around 150 pounds and lower my body fat percentage. Even though I've gained weight people have been telling me I look thinner. I'm not sure. However my pants are still very loose. 

On to the workout. It's feeling harder than I expected. The first deload workout also felt rough. 

Squat 5 sets 12x150, 10x155, 8x160, 6x165, and 10x150. (1800, 1550, 1280, 990, 1500 = 7,120. I may have done some bad math last week)

Superset 1
DB Lunges for three sets of 12 with 2 12lb dumbbells (864)
Push-up for three sets of 25. 

Superset 2
Romanian Deadlift one set of 10x65 and three sets of 10x85 (3,200)
Barbell Rows for one set of 10 with the empty bar, 45 lbs, two sets of 10 for 60 lbs, and one set of 12 with 60. (2,370) 

Overhead Press 3 sets 12x55, 10x65, and two sets of 75, one 6 and one 5 (2,135)  
I did 4 sets of 15 Palloff Presses with 20lbs (see the "core work" video link below) (1,200)

Daily Volume  16,889 up from 13,810.  

Deadlifts 5 sets 12x155, 10x185, 8x190, 6x195, and 10x185 (1860, 1850, 1520, 1170, 1850 = 8,250) 

Superset 1
Bench Press four sets 10x140, 8x145, 6x150, and 10x140 (1400, 1160, 900, 1400 = 4,860) 

DB Squat for four sets of 15 with 15lb dumbbells (900) 

Superset 2
Pull-ups 5 sets with a 5lb dumbbell all for 3 reps (2,325) I focused on going down slow.
Hip bridge 5 sets of 25 (NA)

Reverse Fly for 3 sets of 15. Once with 10, and twice with 15lb dumbbells.  (1,200
Suit Case Carry twice across the gym with a 20lb dumbbell (80)

Daily Volume 17,615 up from 16,905 

Incline Bench 5 sets 12x115, 10x120, 8x125, 6x130, and 10x120 (1380, 1200, 1000, 780, and 1200 = 5,560)

Superset 1
Squat 3 sets 8x155 (1240, 1240, 1240 = 3,720)  
Dumbbell Rows 3 sets of 12 with a 15 lb DBs (1,080) 

Superset 2
Barbell Curls 4 sets of 12 with the 50lbs (2,400)
Tricep Extensions (did cable pulldowns) 4 sets, 15x65, and 3 sets of 12x70 (3,495) 

BW Lunges 50 total broken up between side planks. The side plank was 35 seconds on each side twice. (NA)

Daily Volume 16,255 up from 14,765lbs

All of the core work is based on the video in the link.

Total Volume for this week: 50,769 up from 45,480 week 2, up from 37,800lbs week 1.   

My goal will be to increase volume for two weeks, then take a deload week. Then three weeks of progressive overload again for four months. After this morning I feel like I'll be ready to deload next week!


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.  March 2018 test came back with 5.2 A1C. I'm happy for all of the people who enjoy and appreciate this blog, and even for the people who spend more time on the blog than I do. 

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 and on a strength routine. 

Between now and the end of September I will be focusing on gaining muscle. I may go up to 4 "sprints" for cardio at some point. I'm listing my goals in my general PRs page. 

Must feel good to be around your goal weight. I'm in the same place. I remember looking at this accomplishment in the past as something that was unattainable, and if I did get here, that was more than enough. But I think you agree, we've just gotten started!

I was in San Diego last weekend, had family telling me how much thinner I got since I saw them over the Xmas holiday. Funny, I weigh 5 pounds more today. Muscle plays an interesting role in the transformation, no?

Your workouts are looking great. Your arms must get crazy sore after supersets working the biceps and triceps. I love the paloff press! lol. Keep up the great work.
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