Tuesday, March 19, 2019
March 2019 Catch-Up
I'm starting weight lifting de-load week this week. Made it through colds, family members sick and in the hospital, in ER and ICU. One funeral in the extended family. I definitely appreciate those who are helpful and compassionate.
Glad the weather is getting a little warmer. I've gone on a few family walks. Trying to make it a group activity.
For cardio I've been doing the bike with the "sprint" portion on higher resistance than the "recover" sections. Usually for three sets of 3 minutes on sprint and recovery. Whenever I've had some extra time I have added some extra cardio.
Yesterday I did a 40 minute exercise bike ride with 1 minute "sprints" and 2 minute "recovery" sections. This month I have gotten up to 5 miles on the bike while doing sprints and recovery periods. The long bike ride I made it to 9.8 miles. Feels good.
Also saw a friend post on Facebook about reversing diabetes. I'm really proud. That's some hard work.
WEEK 1
Tuesday
100 push-ups
5 sets of pull-ups 2 each
5 sets of 13 lunges
Thursday
5 minute warm-up
Incline bench press 120x5, 130x5, 150x5
Saturday
WEEK 2
Thursday
5 minute warm-up and Range of Motion exercises
Incline bench press 125x3, 135x3, 155x4
Thursday
5 minute warm-up
Incline bench press 125x5, 140x3, 160x3
Glad the weather is getting a little warmer. I've gone on a few family walks. Trying to make it a group activity.
For cardio I've been doing the bike with the "sprint" portion on higher resistance than the "recover" sections. Usually for three sets of 3 minutes on sprint and recovery. Whenever I've had some extra time I have added some extra cardio.
Yesterday I did a 40 minute exercise bike ride with 1 minute "sprints" and 2 minute "recovery" sections. This month I have gotten up to 5 miles on the bike while doing sprints and recovery periods. The long bike ride I made it to 9.8 miles. Feels good.
Also saw a friend post on Facebook about reversing diabetes. I'm really proud. That's some hard work.
WEEK 1
Tuesday
5 minute warm-up
Squat 155x5, 165x5, 180x5100 push-ups
5 sets of pull-ups 2 each
5 sets of 13 lunges
4 count jumping jacks x 55
Thursday
5 minute warm-up
Incline bench press 120x5, 130x5, 150x5
100 push-ups
5 sets of overhead DB press with 25lbs x 10
5 sets of DB curls 25lbs x 9
Air squats x 52
Wall Stretch
Saturday
5 minute warm-up
Deadlift 175x5, 200x5, 220x6
200 push-ups (I felt stronger this day even with a cold)
Flat bench 155x5, 5, 5
Wall Stretch
WEEK 2
Tuesday
5 minute warm-up
Squat 135x5, 160x3, 180x3, 200x3
100 push-ups
5 sets of pull-ups 3 each
5 sets of 14 lunges
100 push-ups
5 sets of pull-ups 3 each
5 sets of 14 lunges
4 count jumping jacks x 56
Thursday
5 minute warm-up and Range of Motion exercises
Incline bench press 125x3, 135x3, 155x4
100 push-ups
5 sets of overhead DB press with 25lbs x 11
5 sets of DB curls 25lbs x 10, 10, 9, 9, 9
Air squats x 53
Wall Stretch
Saturday
5 minute warm-up and Range of Motion exercises
Deadlift 185x5, 210x5, 235x5
120 push-ups
5 sets of 1 minute and 25 second planks
5 sets of Good Mornings with 65lbs x 10
Flat bench 160x5, 5, 8
Wall Stretch
WEEK 3
Tuesday
5 minute warm-up
Squat 235x5, 170x5, 190x3, 210x3
100 push-ups
5 sets of pull-ups 5, 3, 3, 3, 3
5 sets of 15 lunges
100 push-ups
5 sets of pull-ups 5, 3, 3, 3, 3
5 sets of 15 lunges
4 count jumping jacks x 60
Thursday
5 minute warm-up
Incline bench press 125x5, 140x3, 160x3
140 push-ups
5 sets of overhead DB press with 25lbs x 12
5 sets of DB curls 25lbs x 12, 10, 10, 10, 10
Air squats x 60
Wall Stretch
Saturday
5 minute warm-up and Range of Motion exercises
Deadlift 135x5, 200x5, 225x3, 245x3
200 push-ups
5 sets of 1 minute and 30 second planks
5 sets of Good Mornings with 70lbs x 10, 12, 15, 18, 20
Flat bench 165x5, 5, 5
Wall Stretch
This week all the big lifts are with 135lbs. Posting was helpful in getting my mind off of stuff for a minute. There's not anything I can do so worrying doesn't help. Yet it still happens.
KEEP GRINDING!!!
