Tuesday, December 31, 2019
End of the Decade Check In (2019)
Overall this year felt really good. In the decade I got myself to be diagnosed as diabetic, that wasn't so great. Being able to turn that around was really good and the kick I needed to get back on track. Trying to figure out if I have a muscle imbalance or scoliosis will be the challenge for the next year.
I did my final 100 daily push-ups today. I may do them tomorrow to start the year with something since the gym is closed. I've been in touch with my friend recuperating from cancer. She's the reason I did the 100 a day. If I missed reporting I would add 10, if I missed the day I would add 25. Lately I would just add 25 even if I did the push-ups and failed to report to my friend. She really appreciated that and I hope it helped. I'll see what I try to add in on a daily basis for this coming year. Mainly because having the daily routine was helpful.
Until now I had taken the "don't feed the trolls" approach to the blog. I still don't like leaving up comments that name and trash talk my family, so I'll have to figure out how to deal with comments that in the past I just deleted. Some people were worried about the personal threats, many were offended by the misogynistic comments, the transphobic comments, the homophobic comments, etc.
I'll ask you all to voice what you'd like. I think I will still remove some comments depending on how chicken-sh*t they are (I don't know if anything happens for "foul" language on the blog). So enough of that.
Adding running and dropping my A1C to 4.5 was super fun and challenging. I lifted a little more in competition than I had before. I definitely want to push myself a bit harder next year. The workouts will reflect that. I'll be doing strength for at least one more month, maybe two, then a peak block until the end of April. After April I'll do some hypertrophy blocks until August or September. I'll also try to get some more running in.
OK, the cardio workouts have been fairly tame on Monday, Wednesday, and Friday. Here are the lifting workouts for the last two weeks. Today I did a deload workout and I'll post my deload workouts next week.
I did my final 100 daily push-ups today. I may do them tomorrow to start the year with something since the gym is closed. I've been in touch with my friend recuperating from cancer. She's the reason I did the 100 a day. If I missed reporting I would add 10, if I missed the day I would add 25. Lately I would just add 25 even if I did the push-ups and failed to report to my friend. She really appreciated that and I hope it helped. I'll see what I try to add in on a daily basis for this coming year. Mainly because having the daily routine was helpful.
Until now I had taken the "don't feed the trolls" approach to the blog. I still don't like leaving up comments that name and trash talk my family, so I'll have to figure out how to deal with comments that in the past I just deleted. Some people were worried about the personal threats, many were offended by the misogynistic comments, the transphobic comments, the homophobic comments, etc.
I'll ask you all to voice what you'd like. I think I will still remove some comments depending on how chicken-sh*t they are (I don't know if anything happens for "foul" language on the blog). So enough of that.
Adding running and dropping my A1C to 4.5 was super fun and challenging. I lifted a little more in competition than I had before. I definitely want to push myself a bit harder next year. The workouts will reflect that. I'll be doing strength for at least one more month, maybe two, then a peak block until the end of April. After April I'll do some hypertrophy blocks until August or September. I'll also try to get some more running in.
OK, the cardio workouts have been fairly tame on Monday, Wednesday, and Friday. Here are the lifting workouts for the last two weeks. Today I did a deload workout and I'll post my deload workouts next week.
Tuesday:
Squats 135x10, 170x6, 180x6, 190x6
Deadlift Row 45x10, 95x10, 145x5
Dumbbell Side Bends 25lbsx20, 20x25, 15x30
Leg Curl 65x15, 60x15, 55x15
Pull-ups three sets of 1, they are essentially partials
100 Push-ups and stretching
Thursday:
Bench 135x10, 155x6, 160x6, 165x5
Incline Bench 100x10, 10, 15
Overhead 70x8, 60x10, 50x10
Face Pulls 15lbs x 15 for 3 sets
Sit-ups 3 sets of 11
Back Extension with 2.5lbs for 3 sets of 20
100 Push-ups and stretching
Saturday:
Deadlift 185x10, 225x6, 240x6, 255x5
Hammer Curls 25x8, 20x15, 15x12, 12x30
Face Pulls with an overhead press 15lbs for 3 sets of 12
Leg Press 140 for 3 sets of 20
Back Extension with 12lbs x 15, 15, 20
Lat pulldown 30x30, 40x30, 50x30, 60x25
100 Push-ups and stretching
Tuesday:
Squats 135x12, 180x6, 190x6, 200x6
Deadlift Row 45x25, 100x10, 150x5
Dumbbell Side Bends 30lbsx30, 25x30, 20x35
Leg Curl 70x15, 65x15, 60x15
Pull-ups three sets of 1, they are still essentially partials
125 Push-ups and stretching
Thursday:
Bench 135x15, 160x6, 165x6, 170x5
Incline Bench 105x10, 10, 15
Overhead 75x6, 65x6, 55x10
Face Pulls 20lbs x 15 for 3 sets
Sit-ups 3 sets of 12
Back Extension with 5lbs for 3 sets of 20
225 Push-ups and stretching
Saturday:
Deadlift 185x10, 235x6, 250x4, 265x1, 195x4, and 235x1 (I was frustrated by not getting 265 for more than one rep so I kept working different weight)
Hammer Curls 30x5, 25x6, 20x10, 15x25
Face Pulls with an overhead press 20lbs 10, 15, 15
Leg Press 160x12, 170x12, 190x15 (I may just do squats next block)
Back Extension with 25lbs x 10, 10, 15
Lat pulldown 60x15, 75x12, 90x8, 95x6, and 105x4
100 Push-ups and stretching
That's all for now. Time to ring in the new year. Be safe and enjoy! Please share your health or fitness goals, successes, and challenges in the comments!
KEEP GRINDING!!
Comments:
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Well done! Looks as if you've taken health and fitness to new levels each year. 2019 was an especially successful one.
My biggest goals in 2020 are to incorporate more of a plant based diet, shed more fat and build more muscle. A new path, but looking forward to seeing how that goes.
Wishing you and the family a great 2020.
My biggest goals in 2020 are to incorporate more of a plant based diet, shed more fat and build more muscle. A new path, but looking forward to seeing how that goes.
Wishing you and the family a great 2020.
Thanks for your good words! And that's some good goal setting for this year. I look forward to hearing about your progress. Hopefully others will share their progress as well.
Incredible progress, Enrique! I can't wait to read more and see how many more goals you surpass! You are an inspiration and have motivated me to join your 100 day push up challenge! I'll work my way up to your level but...challenge accepted ol'friend! Happy new year and keep grinding!
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