Monday, October 01, 2018

2018 Fall Routine

I'm going to start a new routine now in the fall.

I'll keep this up until December. So just a two month routine. I did add one more sprint to the HIIT so it is 4 sprints for each cardio day now. Thanks again to Lee from The PowerPlant for the training advice.

Here's the lifting split:

Day 1
Hip Bridge 100
Squat 5x5
Single Leg Deadlift 3x8
Shoulder Press 4x10
Lunge 3x10

Day 2
Bench 5x5
Rows 5x8
Pull-up 4 sets of as many as possible (amap)
Push-up one set amap
Skull Crushers 3x10

Day 3
Hip Bridge 100
Deadlifts 5x5
DB Squat 3x10
Curls 4x10
Free choice of additional accessory exercise. I might do calf raises, or work on my grip/forearms.

I am still new to training for PRs (personal records) so this is my guess for the bigger lifts for week 1:
Squat - 165 and see if I can go up 10lbs a week and then go to 5lbs a week when I can't go the 10
Bench - 145 and go up 5lbs a week as much as I can
Deadlift - 170 and do the same as squats

It's ambitious. Meet Goals are102.5 kilos on the squat, 92.5 kilos on the bench, and 130 kilos on the deadlift. That's 225lbs, 203lbs, and 285lbs in the gym. Wish me luck!


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. 

Hey Enrique,
Thought of you yesterday when I watched the documentary, Fasting: The Full Movie (Documentary By Doug Orchard). It's on YouTube if you're interested.

Single leg deadlifts look hard! Your goals are ambitious, but you got this!

My healing has accelerated this past week after two massages. Today I finish my first week of four days of upper and lower body splits. Off to a good start. Hope you're also transitioning well to the new routine. I look forward to seeing you met your goals.
Thank you so much! It's great to read your comments and updates. It inspires me a lot!
Oh and that movie was very interesting. I liked that it showed good and bad about fasting. Thanks for sharing it!
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