Sunday, October 13, 2019
October 13, 2019 Check In
I'm behind on posting. I'm still at it. Sometimes blogging just isn't a priority. However I do like logging my workouts and I know by being asked about it that a few people look forward to reading the blog. It's not exciting to most people. Think mostly to people who are happy that I reversed my diabetes, and people who also have a strict or semi-strict routine they are following.
My friend who is working on reversing his diabetes is making some good progress. His A1C is fluctuating. He's getting off of medication so hopefully there is a stabilization soon. He's lost about 40 pounds this year.
I have some runs in. I'm at 2.25 miles right now. Earlier than usual work meetings is making me figure out how to work out at different times.
Last week I ran 2 miles twice and rode the exercise bike once, and I did the following lifting:
Tuesday (all workouts start with a warmup on the bike)
Squat 135x5, 155x5, 175x5, 195x5, 200x6
Leg Curl 50x10, 10, 10, 10, 11
Seated Calf Raise 35x20, 20, 20, 20, 20
100 pushups
Thursday
Bench 135x5, 145x5, 155x5, 160x5, 165x5
Hammer Curls w Dumbbells 5x25, 10x20, 15x12, 12, 12
Pushups 105
Assisted Pull-ups with -90 for 3 sets of 10
Saturday
Deadlift 135x5, 155x5, 185x5, 195x5, 205x5
Pushups 5 sets of 45 for 225 total
Leg Push Down 40x20, 50x20, 60x20, 70x20, 80x20
This past week
I'm working on toe raises to prevent shin splints. I've had those in the past and they suck for sure.
Doing deadlifts with an overhand grip as much as possible will hopefully help me keep my biceps in good shape. I think when I worry about being able to pull the weight I start to pull the underhand arm like a curl and that's where I probably hurt myself.
As work gets busier I'll have to take a little more effort to keep the workouts consistent.
Overall I'm feeling like my body is doing well with this routine. The running is challenging. It will be good to keep at it.
KEEP GRINDING!!!
My friend who is working on reversing his diabetes is making some good progress. His A1C is fluctuating. He's getting off of medication so hopefully there is a stabilization soon. He's lost about 40 pounds this year.
I have some runs in. I'm at 2.25 miles right now. Earlier than usual work meetings is making me figure out how to work out at different times.
Last week I ran 2 miles twice and rode the exercise bike once, and I did the following lifting:
Tuesday (all workouts start with a warmup on the bike)
Squat 135x5, 155x5, 175x5, 195x5, 200x6
Leg Curl 50x10, 10, 10, 10, 11
Seated Calf Raise 35x20, 20, 20, 20, 20
100 pushups
Thursday
Bench 135x5, 145x5, 155x5, 160x5, 165x5
Hammer Curls w Dumbbells 5x25, 10x20, 15x12, 12, 12
Pushups 105
Assisted Pull-ups with -90 for 3 sets of 10
Saturday
Deadlift 135x5, 155x5, 185x5, 195x5, 205x5
Pushups 5 sets of 45 for 225 total
Leg Push Down 40x20, 50x20, 60x20, 70x20, 80x20
This past week
Tuesday (all workouts start with a warmup on the bike)
Squat 135x5, 155x5, 175x5, 195x5, 205x5
Leg Curl 55x10, 10, 10, 10, 10
Seated Calf Raise 37.5x20, 21, 20, 20, 20
100 pushups
Thursday
Bench 135x5, 145x5, 155x5, 166x5, 170x5
Hammer Curls w Dumbbells 5x25, 10x20, 15x13, 13, 13
Pushups 140
Assisted Pull-ups with -85x10, 10, 12
Saturday
Deadlift 135x5, 185x5, 205x5, 225x5, 245x5 (the last set was with an alternating grip)
Pushups 130
Leg Push Down 45x20, 55x20, 65x20, 75x20, 85x20
I'm working on toe raises to prevent shin splints. I've had those in the past and they suck for sure.
Doing deadlifts with an overhand grip as much as possible will hopefully help me keep my biceps in good shape. I think when I worry about being able to pull the weight I start to pull the underhand arm like a curl and that's where I probably hurt myself.
As work gets busier I'll have to take a little more effort to keep the workouts consistent.
Overall I'm feeling like my body is doing well with this routine. The running is challenging. It will be good to keep at it.
KEEP GRINDING!!!
Comments:
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Wow! You continue to kill it! That's inspiring. I'm slacking on the cardio, but am hopeful.
I recently shared a squat machine with a 78 year old man who is lifting more than I. And I'm squatting 475. Badass. His stories about records broken reminded me of you.
The deadlift is no joke. It's crazy how the slightest of movement affects different parts of the body. Hope that works out well for you.
I'm spreading myself thin right now, but figure as long as I lift three days a week, I'm good. But am slacking on the cardio still. Finding the right balance can be tricky. But you, you got this!
:)
I recently shared a squat machine with a 78 year old man who is lifting more than I. And I'm squatting 475. Badass. His stories about records broken reminded me of you.
The deadlift is no joke. It's crazy how the slightest of movement affects different parts of the body. Hope that works out well for you.
I'm spreading myself thin right now, but figure as long as I lift three days a week, I'm good. But am slacking on the cardio still. Finding the right balance can be tricky. But you, you got this!
:)
475 Squat! You go bro! That's great. I feel like I should be at higher weight. However I know I'll get to where I need to with patience.
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