Tuesday, May 22, 2018

Summer Routine Week 2

This is off schedule. Thanks for your patience.

Did HIIT last week with the bike on 24 for the sprints. I tried to get to 90 RPMs on the sprints. I think next month I may go to 4 sprints instead of 3. 

My diet this week was much less strict. Still only added 1 pound over the week. I'll keep an eye on that. My goal is still to stay around 150 pounds and lower my body fat percentage. 

On to the workout. 

Tuesday
Squat 5 sets 12x145, 10x150, 8x155, 6x160, and 10x145. (1740, 1500, 1240, 960, 870 and 1450 = 7,760 up from 6,670)

Superset 1
DB Lunges for three sets of 12 with 2 10lb dumbbells (720)
Push-up for two sets of 25 and one set of 20. I tried to do an extra extension on top and I'm not ready for that yet. I will keep going for 25 and slowly make them harder.

Superset 2
Romanian Deadlift one set of 10x55 and three sets of 10x60 (2,350)
Barbell Rows four sets of 10 with the empty bar, 45 lbs. (450

Overhead Press 3 sets 12x50, 10x55, and 8x60 (1,630)  
I did 4 sets of 15 Palloff Presses with 15lbs (see the "core work" video link below) (900)

Daily Volume 13,810 up from 11,310lbs (I decided to leave out pushups on the volume) 


Thursday
Deadlifts 5 sets 12x145, 10x180, 8x185, 6x190, and 10x175 (1740, 1800, 1480, 1140, 1750 = 7,910

Superset 1
Bench Press four sets 10x135, 8x140, 6x145, and 10x135 (1350, 1120, 870, 1350 = 4,690) I was sore from this.
DB Squat for four sets of 15 with 10lb dumbbells (1,200) I might have miscalculate last week.

Superset 2
Pull-ups 5 sets, bodyweight x2, x3, x3, x3, and x3 (2,100) I focused on going down slow.
Hip bridge 5 sets of 25 (NA)

Reverse Fly for 3 sets of 15. Once with 6, once with 7, and once with 8lb dumbbells. This also made me sore. (945) 270, 315, 360
Suit Case Carry twice across the gym with a 15lb dumbbell (60)

Daily Volume 16,905 up from 13,030lbs


Saturday
Incline Bench 5 sets 12x110, 10x115, 8x120, 6x125, and 10x115 (1320, 1150, 960, 750, and 1150 = 5,330)

Superset 1
Squat 3 sets 8x150, 8x150, and 8x150 - obviously I need to continue to work on this lift! (1200, 1200, 1200 = 3,600) This went down yet was better form. 
Dumbbell Rows 3 sets of 12 with a 10 lb DBs (720) Stayed the same overall from last week. 

Superset 2
Barbell Curls 4 sets of 12 with the 50lbs bar (2,400)
Tricep Extensions (did cable pulldowns) 4 sets, 15x45, 12x50, 12x55, 12x65 (2,715

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

Daily Volume 14,765 up from 13,460lbs

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

Total Volume for this week: 45,480 up from 37,800lbs last week.  

My goal will be to increase volume for two weeks, then take a deload week. Then three weeks of progressive overload again for four months. After this morning I feel like I'll be ready to deload next week!

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. 




Sunday, May 13, 2018

Summer Routine Week 1

Did HIIT this week with the bike on 23 for the sprints. I tried to get to 90 RPMs on the sprints. I think next month I may go to 4 sprints instead of 3. 

I have a new weightlifting routine. Instead of 3 days of the same workout it is now 3 different workouts. Lee from The PowerPlant gave me this routine and I'm the one figuring out the weights. He suggested that I lift by feel. That's hard for me as I was used to starting a routine light and then going up 5-10 pounds a week fairly consistently. 

For my diet. Generally I have 1-3 scrambled eggs for breakfast, a few handfuls of mixed nuts, and some fruit. A banana, pear, or orange for the fruit. Lunch varies depending on whether I'm eating at home or out. I have lots of work meetings that go through lunch, or are lunch meetings so this is always tricky. I try to go for a salad or, like this week, I just had a meal with mostly chicken and a small roll. Dinner varies as well depending on family or work engagements. I had salad with almost every dinner at home. I drank more beer than usual as there were graduation parties, and I haven't drank with anyone in a while since I was keeping away from beer before the meet in Gallup. So, I had some social hangouts to catch up on.

I lost 0.8 pounds this week. The scale will be tricky since I'm lifting higher volume. My goal is to stay around 150 pounds and lower my body fat percentage. 

On to the workout. 

Tuesday
Squat 5 sets 12x140, 10x145, 8x150, 6x155, I was feeling wasted so I did 6x145 and 4 for 135 to complete a set of 10. (1680, 1450, 1200, 930, 870 and 540 = 6,670)

Superset 1
DB Lunges for three sets of 12 with 2 5lb dumbbells (360)
Push-up for three sets of 25 (11,250, don't know if I should count that)


Superset 2
Romanian Deadlift four sets of 10x45 (empty barbell) (1,800)
DB Rows four sets of 10 with 5lb dumbbells. I was supposed to use the bar. I wrote it down wrong on my sheet. I'll fix that this week, however I was sore on right side. (400

Overhead Press 3 sets 12x45, 10x50, and 8x55 (1,480

I did 4 sets of 15 Palloff Presses with 10lbs (see the "core work" video link below) (600)

Daily Volume (to track over time) 22,560 with pushups and 11,310lbs without. 



Thursday


Deadlifts 5 sets 12x135, 10x175, 8x180, 6x185, and 10x175 (1620, 1750, 1440, 1110 = 5,920

Superset 1
Bench Press four sets 10x130, 8x135, 6x140, and 10x130 (1300, 1080, 840, 1300 = 4,520)
DB Squat for four sets of 15 with 5lb dumbbells (300)

Superset 2
Pull-ups 5 sets, bodyweight x2, x2, x2, x3, and x3 (1,800)
Hip bridge 5 sets of 25 (NA)

Reverse Fly for 3 sets 15 with 5lb dumbbells. This also made me sore. (450)
Suit Case Carry twice across the gym with a 10lb dumbbell (40)
Daily Volume 13,030lbs

Saturday
Incline Bench 5 sets 12x105, 10x110, 8x115, 6x120, and 10x110 (1260, 1100, 920, 720, and 1100 = 5,100)

Superset 1
Squat 3 sets 8x160, 8x155, and 8x145 - obviously I need to continue to work on this lift! (1280, 1240, 1160 = 3,680)
Rows 3 sets of 12 with a 20 lb curl bar (this should have been DB rows) (720)

Superset 2
Curls 4 sets of 12 with the 45lb bar (2,160)
Tricep Extensions (did cable pulldowns) 4 sets of 12. 1 set with 30 and 3 sets with 40lbs. (1,800)

BW Lunges 50 total broken up between side planks. The side plank was 30 seconds on each side twice. (NA)

Daily Volume 13,460lbs


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


Total Volume for this week: 37,800 (without pushups) That's 12,600 for anyone who thinks this is worth following. I'll also probably calculate this on paper before writing the blog next week. It is interesting to see how going up by 5lbs and down by 2 reps impacted volume. 


My goal will be to increase volume for two weeks, then take a deload week. Then three weeks of progressive overload again for four months. 



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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