Wednesday, July 11, 2018

New Workout for Summer 2018 Hypertrophy

Here is the new workout proposed for me. I went to see a chiropractor. They want me to show up twice a week for 3 weeks. That will be tough financially yet worth it.

Lee from The PowerPlant sent me a new routine. I'm going to post it here and link to exercises I want to make sure I do with good form. It's a 3 way split taking the recent tightness. Chiropractor feels that I can powerlift OK with some proper care and support.

My chronic back pain has slowed me down yet not stopped me this last round. About 3 weeks ago my back pain seemed to go away and my leg started hurting really bad. There was a deadlift where it felt like some nerve jumped or something. I played it safe and backed off. Glad I did and glad it wasn't a real tough injury. Just super-tightening of my leg.

Day 1
Hip Bridge - 100
Single Leg Deadlift 3x10 per side (Here is another with alterations)
Squat 5x5
Lunge 3x10
Y Rows 3x10-20

Day 2
Hip Bridge - 100
T Rows 3x10
Pull-ups 3x3-8
Bench 5x5
Inverted Rows 4x10-12

Day 3
Hip Bridge - 100
Bulgarian Split Squat 3x10
Deadlifts 5x5
DB Rows 4x8
Good Mornings 50 (light weight)

KEEP GRINDING!












ABOUT THE BLOG:
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. 


Tuesday, July 10, 2018

Summer 2017 Month 2 Week 2 (behind schedule)

These posts are weeks late. Thanks for your patience!

Did HIIT for this week with the bike on 24 for the sprints. I tried to get to 90 RPMs on the sprints. It was hard getting to 90 RPMs so I'm not going up just yet. I do get my heart beat to 140 beats per second. I will continue until I can get to 90 RPMs consistently. 

Tuesday 
Squat 5 sets 12x140, 10x150, 8x160, 6x175, and 10x155

Superset 1
DB Lunges for three sets of 12 with 2 15lb dumbbells 
Push-up for three sets of 25 

Superset 2
Romanian Deadlift four sets of 10x95 

Barbell Rows for four sets of 10x70

Overhead Press (crowded gym and I couldn't get to a rack) 3 sets, 20 with 20lb DBs, 15 with 15lb DBs, and 20 with 12lb DBs  
I did 4 sets of 15 Palloff Presses with 25lbs seemed very hard


Thursday
Deadlifts 5 sets 12x135, 3x185 I felt a pop in my left leg so I adjusted down, 6x135 for two sets and 135 for 12 reps 

Superset 1
Bench Press, another day without getting to a bench, 10 with 20lb DBs, 8x25, 6x30, 12x35  

DB Squat for four sets of 12 with 20lb dumbbells 

Superset 2
Pull-ups 5 sets with a 10lb dumbbell. 3 sets of 3 and 2 sets of 2
Hip bridge 5 sets of 25

Reverse Fly for 3 sets of 15. Once with 20lb DBs

Suit Case Carry twice across the gym with a 25lb dumbbell 



Saturday
Incline Bench 5 sets 12x120, 10x125, 8x130, 6x135, and 10x125 

Superset 1
Squat 8x155 for one set of 12 and two sets of 8  
Dumbbell Rows 3 sets of 12 with a 20lb DBs  

Superset 2
Barbell Curls 4 sets of 15 with the 45lbs
Tricep Extensions (did cable pulldowns) 4 sets 15x80 

BW Lunges 50 total broken up between side planks. The side plank was 35 seconds on each side twice. 


All of the core work is based on the video in the link.


KEEP GRINDING!


ABOUT THE BLOG:
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. 







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