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Showing posts from October, 2017

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Halloween 2017!

Ended up missing HIIT yesterday.

What I lifted today

Incline Bench Press - 115 pounds for three sets of 5 and one for 7
Assisted Pull-Ups -35 pounds for four sets of 5
Overhead Press 50 pounds for one set of 6, two of 5, and one for 9 (accident on first set)
Curls 50 pounds for three sets of 5, and one set of 6
Deadlifts 175 pounds for four sets of 5
Squats for 145 pounds for four sets of 5

A couple of the elders in the gym gave me some props for getting stronger. One guy asked my age and then said, "I thought you were younger." Then he told me he was 73. I thought he looked around 60. Hope I get some of that "fountain of youth."

Keep Grinding!

10/29/17 Weekend Check In

This week was crazy at work. Luckily it was "deload" week so it didn't mess with working out.

I did the High Intensity Interval Training (HIIT) on the bike without adding resistance. I noticed that I was winded after the sprints yet so far from last December when I started. It was impressive to me. I think I will take the cardio test in the next couple of weeks.

My weight has been going up and down, still under 155. I think I will do some extra clearing out with a little longer fasting during November until my birthday. I plan on trying a "birthday year" again this year. Last year the diabetes diagnosis had me focusing more on diet and gym time.

For the week I lifted 3 times and did the same lifts each time. 4 sets of 5 for each exercise.

Incline Bench Press 100 pounds
Assisted Pullup -50 pounds
Overhead Press 15 pound dumbbells
Curls 15 pound dumbbells
Squats 130 pounds
Deadlifts 150 pounds


My goals for next week are:

Incline Bench Press - 115 pounds
Assisted Pull-Ups -3…

10/21/17 Weekend Check In

OK, NOW it will be deload week next week. (Overview of blog is below.) It was good to say bye to my friend Judy. I'm glad we were able to go to her memorial. I'm hopeful to continue to be healthy and hope some of this is helpful to friends, family, and even "strangers."

I was able to get to 20 on resistance (max) for the sprints on High Intensity Interval Training (HIIT) routine. I did get a couple of times where the machine paused. Next week will be no resistance for deload (a week of recuperation). Then I think every month I'll do 18, 19, and 20 on resistance until it feels like I should increase sprint time or reduce rest time. I'm doing HIIT because of some research on this exercise style and insulin sensitivity.

I have seen various studies saying that resistance training is good for diabetics. It is also good for aging as well, this study is on women yet likely things are the same for men as well.

So here are my lifts for the week.

Thursday:
Incline Bench Pr…

10/17/17

Yesterday did the High Intensity Interval Training (HIIT) on the bike. I did get the resistance up to 20 and only stalled out on the bike for the last one. Seems like 45 rpms is the speed the bike needs to keep going.

I guess I'll keep doing 18, 19, 20 on the resistance for a few more months. One for each week and then zero resistance for the deload week.

What I lifted today:

Incline Bench Press for 110 pounds 4 sets of 5.
Assisted Pull-Ups with -40 pounds 4 sets of 5.
Overhead Press with 45 pound bar 3 sets of 5, and one set of 8.
Curls with 45 pound bar 3 sets of 5, and one set of 6.
Deadlifts for 190 pounds 4 sets of 5.
Squats for 140 pounds 3 sets of 5, and one set of 6.


I was supposed to do 170 on the deadlifts and was not doing math well in my head this morning. So I did 190. After the first set I was like, wth? Then I re-did the math and figured out I had added 20 pounds! So I'll that for this week and can re-adjust after deload week.

Got to talk to friends about staying fit…

10/15/17

One of my friends shared a really cool quote about what we doing being more than just a goal. It was about what's the dream, the vision, behind the goal. His was a flat stomach and I think it's cool he's willing to own that. I definitely want to live a long time, knowing there are lots of things that can take you out at any time, because I want to see my great-grandchildren grow up. I also want to be able to move around as long as possible. Having developed back issues 10 years ago and having limited mobility for a good period of time I really appreciate being able to move.

I also want to be strong as hell. So the powerlifting part is important. To be honest to have one picture with a "six pack" would be cool too. Not sure this is as strong as the others.

Beating diabetes is a big part of this. With my A1C (a measure of sugar in the blood system over 3 months) going from 9.3 (very diabetic) to 5.0 ("normal") then down to 4.9 (better) I feel like I'm i…

10/14/17

Checked the Fat Calculator and I'm ranging between 19-22% depending on which measurement I use. I tend to use with my gut at widest and expanded and then try to do "relaxed." This gives me a FFMI of 20.7 which is a little higher than last check which was 20.1.

Next week is Deload week! (EDIT: One more week before deload!)

Here's what I lifted today:

Incline Bench Press - 105 pounds, 2 sets of 5, one set of 8, and one of 12.

Assisted Pull-Ups with -45 pounds, 3 sets of 5, one set of 12.

Overhead Press with 20 pound dumbbells, 2 sets of 5, two sets of 12.

Curls with 20 pound dumbbells, 3 sets of 5, one set of 9.

Deadlifts for 165 pounds, 3 sets of 5, and one set of 8.

Squats for 135 pounds, 3 sets of 5 and one set of 10.

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 mont…

10/13/17

I did my High Intensity Interval Training on the bike with 19 resistance for the sprints. Was able to make it through each sprint without stalling out the bike. Next week I go for 20! I also go up next week then go back to the first week of the month's weight for "deload" week. Deloading is a way to recuperate to prevent burning out and overtraining.

Here's what I lifted Thursday:

Incline Bench Press - 105 pounds, 3 sets of 5, one set of 12.

Assisted Pull-Ups with -45 pounds, 3 sets of 5, one set of 7.

Overhead Press with 20 pound dumbbells, 3 sets of 5, one set of 12.

Curls with 20 pound dumbbells, 3 sets of 5, one set of 8.

Deadlifts for 165 pounds, 3 sets of 5, and one set of 7.

Squats for 135 pounds, 3 sets of 5 and one set of 7.


So Saturday my attempt will be:

Incline Bench Press - 105 pounds
Assisted Pull-Ups with -45 pounds
Overhead Press with 20 pound dumbbells
Curls with 20 pound dumbbells
Deadlifts for 165 pounds
Squats for 135 pounds

Going to try at get AMRAP ("a…