Tuesday, November 19, 2019
Mid-November 2019 Check-In
Hopefully everyone is doing well. Lots of people have had colds and other things going on. I had a cold.
I've been working at staying at it. Still doing the 100 push-ups a day, and extra for missed days. I had a cold and it slowed me down. I skipped a couple of days of cardio, and went to lift even if I was feeling bad. Figured it is possible that I may not be 100% on the day of the meet and it will be good to be able to lift while feeling crappy.
I've kept things simple. I warm up on the bike for 5 or more minutes every day that I lift. I don't write that below. Here's the last two weeks:
Monday, ran 3 miles on the treadmill, 100 push-ups and stretching.
Tuesday
Squat 135x5, 185x5, 205x5, 225x5, 230x5
Leg Curls 55lbs for 5 sets of 12
Calf Raise 40lbs for 5 sets of 20
110 Push-ups
Thursday
Bench 135x5, 145x5, 155x5, 165x5, 180x5
Hammer Curl 5x30, 10x25, 15x15 for two sets, and 20x11
210 Push-ups
Saturday
Deadlifts 135x5, 185x5, 205x5, 235x5, 275x5
Leg Push-Downs 60x20, 70x20, 80x20, 90x20, 100x20
240 Push-ups
Tuesday
Squat 135x5, 185x5, 205x5, 225x5, 235x5
I've been working at staying at it. Still doing the 100 push-ups a day, and extra for missed days. I had a cold and it slowed me down. I skipped a couple of days of cardio, and went to lift even if I was feeling bad. Figured it is possible that I may not be 100% on the day of the meet and it will be good to be able to lift while feeling crappy.
I've kept things simple. I warm up on the bike for 5 or more minutes every day that I lift. I don't write that below. Here's the last two weeks:
Monday, ran 3 miles on the treadmill, 100 push-ups and stretching.
Tuesday
Squat 135x5, 185x5, 205x5, 225x5, 230x5
Leg Curls 55lbs for 5 sets of 12
Calf Raise 40lbs for 5 sets of 20
110 Push-ups
Thursday
Bench 135x5, 145x5, 155x5, 165x5, 180x5
Hammer Curl 5x30, 10x25, 15x15 for two sets, and 20x11
210 Push-ups
Saturday
Deadlifts 135x5, 185x5, 205x5, 235x5, 275x5
Leg Push-Downs 60x20, 70x20, 80x20, 90x20, 100x20
240 Push-ups
Monday, ran 2 miles on the treadmill, 100 push-ups and stretching.
Tuesday
Squat 135x5, 185x5, 205x5, 225x5, 235x5
Leg Curls 60lbs for 5 sets of 12
Calf Raise 45lbs for 5 sets of 20
110 Push-ups
Wednesday, ran 2 miles on the treadmill, 100 push-ups and stretching.
Thursday
Bench 135x5, 145x5, 155x5, 175x5, 185x5
Monster Walks with 10lbs overhead 3x across the gym
100 Push-ups
Extra stretching as my leg has started to feel really tweaked out
Friday, ran 2 miles on the treadmill, 100 push-ups and stretching.
Saturday
Deadlifts 135x5, 185x5, 205x5, 235x5, 275x2, 280x2
Monster Walks with 10lbs
100 Push-ups
Extra stretching
On the deadlifts I'm going up to 205lbs with an overhand grip then alternating grip higher than that. From December 10 until April I'll keep trying to get in more grip and back work. I'll probably continue to work on the extra stretching again.
Saturday and today I pushed hard. I'll probably push hard next week and still work on good form.
KEEP GRINDING!!!
KEEP GRINDING!
Sunday, November 03, 2019
End of October Check In
Thanks again for being here and reading. Knowing how many of you visit is a big deal and makes a difference. I also want to recognize and honor Dely Alcantara who passed today. She was a strong voice for Asians in general and the community from the Philippines in Albuquerque. She will be greatly missed.
This week was the first week of this last cycle before the December 7 Meet. I'm going to still do running 1 to 3 times a week. Still doing the 100 push-ups a day for my friend overcoming cancer.
If you missed the last post, I had a 4.5 A1C reading. A1C is the average of your blood sugar over a 3 month period. When I was diagnosed as diabetic my A1C was 9.6. After three months I brought it down to 5.2 which is a fairly huge drop for 3 months. I let myself get into a bad spot and I am glad I was able to pull myself out of it. I have a friend who is also working hard to reverse his diabetes and he is doing a great job. It would be great if I would have never gotten to that point. I did and pulled myself out.
For cardio this week I did 20 minutes on the bike both Monday and Friday. I'm getting just over 5 miles in that time. I ran 3 miles on Wednesday and came in under 30 minutes. I'll keep working toward getting under 25 minutes.
My lifting this week was a little heavy yet felt pretty good over all.
Tuesday:
Squat 135x5, 155x5, 175x5, 195x5, and 215x5
Leg Curls 50x12, 12, 12, 12, 12
Calf Raises 35x20, 20, 20, 20, 20
100 push-ups
I wasn't expecting to get to 215 already
Thursday:
Bench 135x5, 145x5, 155x5, 165x5, and 175x5
Hammer Curls 5x30, 10x20, 15x15, 15, and 20x10
100 Push-ups split up as 40, 30, and 30
Assisted Pull-ups at -75lbs for 3 sets of 10
Was happy to push the bench instead of keeping it lighter
Saturday:
Deadlifts 135x5, 185x5, 205x5, and 2 reps at 225 with overhand grip. Then I did 3 more reps with mixed grip, and 265x5 with mixed grip for the final set
Leg Push-Downs 55x20, 65x20, 75x20, 85x20, and 95x20
100 Push-ups
I was super happy with this set of lifts
I checked the 1 rep max calculator and it predicts the following:
Squat 251lbs
Bench 204
Deadlift 309
That is better than my best squat (204), bench (193), and deadlift (287). So this week coming I'll try to add weight to the lifts. Recuperating and maximizing my health has been a good journey. Thank you to those who keep at it and inspire me!
Please share your progress here as well. Maybe link to your blog so we can all see how you're doing. Sharing your hard work will help inspire others.
KEEP GRINDING!!
This week was the first week of this last cycle before the December 7 Meet. I'm going to still do running 1 to 3 times a week. Still doing the 100 push-ups a day for my friend overcoming cancer.
If you missed the last post, I had a 4.5 A1C reading. A1C is the average of your blood sugar over a 3 month period. When I was diagnosed as diabetic my A1C was 9.6. After three months I brought it down to 5.2 which is a fairly huge drop for 3 months. I let myself get into a bad spot and I am glad I was able to pull myself out of it. I have a friend who is also working hard to reverse his diabetes and he is doing a great job. It would be great if I would have never gotten to that point. I did and pulled myself out.
For cardio this week I did 20 minutes on the bike both Monday and Friday. I'm getting just over 5 miles in that time. I ran 3 miles on Wednesday and came in under 30 minutes. I'll keep working toward getting under 25 minutes.
My lifting this week was a little heavy yet felt pretty good over all.
Tuesday:
Squat 135x5, 155x5, 175x5, 195x5, and 215x5
Leg Curls 50x12, 12, 12, 12, 12
Calf Raises 35x20, 20, 20, 20, 20
100 push-ups
I wasn't expecting to get to 215 already
Thursday:
Bench 135x5, 145x5, 155x5, 165x5, and 175x5
Hammer Curls 5x30, 10x20, 15x15, 15, and 20x10
100 Push-ups split up as 40, 30, and 30
Assisted Pull-ups at -75lbs for 3 sets of 10
Was happy to push the bench instead of keeping it lighter
Saturday:
Deadlifts 135x5, 185x5, 205x5, and 2 reps at 225 with overhand grip. Then I did 3 more reps with mixed grip, and 265x5 with mixed grip for the final set
Leg Push-Downs 55x20, 65x20, 75x20, 85x20, and 95x20
100 Push-ups
I was super happy with this set of lifts
I checked the 1 rep max calculator and it predicts the following:
Squat 251lbs
Bench 204
Deadlift 309
That is better than my best squat (204), bench (193), and deadlift (287). So this week coming I'll try to add weight to the lifts. Recuperating and maximizing my health has been a good journey. Thank you to those who keep at it and inspire me!
Please share your progress here as well. Maybe link to your blog so we can all see how you're doing. Sharing your hard work will help inspire others.
KEEP GRINDING!!
Friday, November 01, 2019
Fall 2019 Health Update
It's so awesome knowing how much people look forward to reading this blog. For some people to come back and visit so regularly shows that this blog is worth it. It's challenging to find time to blog more. I also don't think I have that much to say. However, I do think I'll keep at it.
Likely Sunday I'll post workouts. Last week was a deload week with nothing exciting to post. This week I came back at slightly heavier weights. Today there is much better news.
I went for my blood work check up. My A1C was 4.5! If you want to know what A1C actually is you can follow this link. My blood pressure is doing well also. Hard work pays off.
Seems to me that going from the HIIT routine to running probably helps with controlling glucose. I really dislike running, however it is paying off. That's all for now. Tomorrow is deadlift day.
KEEP GRINDING!!!
Likely Sunday I'll post workouts. Last week was a deload week with nothing exciting to post. This week I came back at slightly heavier weights. Today there is much better news.
I went for my blood work check up. My A1C was 4.5! If you want to know what A1C actually is you can follow this link. My blood pressure is doing well also. Hard work pays off.
Seems to me that going from the HIIT routine to running probably helps with controlling glucose. I really dislike running, however it is paying off. That's all for now. Tomorrow is deadlift day.
KEEP GRINDING!!!
