Wednesday, July 11, 2018

New Workout for Summer 2018 Hypertrophy

Here is the new workout proposed for me. I went to see a chiropractor. They want me to show up twice a week for 3 weeks. That will be tough financially yet worth it.

Lee from The PowerPlant sent me a new routine. I'm going to post it here and link to exercises I want to make sure I do with good form. It's a 3 way split taking the recent tightness. Chiropractor feels that I can powerlift OK with some proper care and support.

My chronic back pain has slowed me down yet not stopped me this last round. About 3 weeks ago my back pain seemed to go away and my leg started hurting really bad. There was a deadlift where it felt like some nerve jumped or something. I played it safe and backed off. Glad I did and glad it wasn't a real tough injury. Just super-tightening of my leg.

Day 1
Hip Bridge - 100
Single Leg Deadlift 3x10 per side (Here is another with alterations)
Squat 5x5
Lunge 3x10
Y Rows 3x10-20

Day 2
Hip Bridge - 100
T Rows 3x10
Pull-ups 3x3-8
Bench 5x5
Inverted Rows 4x10-12

Day 3
Hip Bridge - 100
Bulgarian Split Squat 3x10
Deadlifts 5x5
DB Rows 4x8
Good Mornings 50 (light weight)


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. 

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