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Last 2017 Workout Check In

Welcome! If you have not visited before there is an "about" section at the bottom of this post. 

Today was the last workout of the year. It was tough yet felt good to get through it. Restarting the blog has been interesting. There are definitely more people reading it than before. Doing well in dealing with diabetes has been good. I've become much stronger than I expected for the first year back into it. I think using the Daily Undulating Programming (DUP) over the summer helped. Now using some stuff adapted from 5-3-1 had helped as well in going on after doing DUP. Sets of 5 seem easier to recover from though they were done before I knew my 1 rep max for my main lifts. I may do proper 5-3-1 program after this current routine. 

Challenges in life are still challenges yet I'm a little more confident on some of those and know that some will be there long after I'm gone. Hopefully next year will continue with the positive motion in life. OK, on to the blog. 

So Monday …

Christmas Check In 2017

Happy Holidays Everyone! From Solstice to Christmas, or nothing at all, welcome!

Did my three HIIT workouts on the bike with resistance set to 21 for the sprints. I'm doing three 20 second sprints with 2 minutes in between. This is my Monday, Wednesday, Friday routine. 

Lifted Tuesday, Thursday, and Saturday. I'll just share the Saturday rep count. The routine was the same all week starting with 4 sets of 10s on everything except overhead press which was a struggle this week.

Deadlifts 175lbs for three sets of 10 and one set of 12
Squats 145lbs for three sets of 10 and one set of 12
Incline Bench 110lbs for three sets of 12 and one set of 8, wasn't expecting last set to be hard
Assisted pull-ups with 40lb assist, four sets of 11, the last set wasn't pretty
Overhead press 60lbs (I did 70 on Tues and Thurs), for four sets of 12
Barbell Curls 50lbs for four sets of 12.

I'll go up 5 pounds on the most of the lifts this week and maybe try unassisted pull-ups. If I'm not ther…

Weekly Check-In 12/17/17

On Monday, Wednesday, and Friday I did the HIIT routine on the bike with resistance for the sprint set on 20. Next week I'll use 21 then likely have a "deload" week after that. 


I dedicated my lifting workout yesterday to UNM graduates, especially my Hijada Paloma! And also to my coach who is in the hospital recovering from serious injuries.

Here's what I lifted Saturday:


Main Lifts:
Deadlifts 170 for three sets of 10 and one set of 12. I was able to do an overhand grip on the first three sets and half way into the last set.
Squats 140 for three sets of 10 and one set of 12.
Incline Bench 105 for three sets of 10 and one set of 12. I wasn't sure I would get to 12. It felt hard at the beginning of the week. 

Accessory Lifts:
Assisted Pull-Ups, -40 pounds for three sets of 10 and one set of 12. I'm trying hard to engage my back muscles to get this up in a few weeks. I'm thinking of staying at this weight and just getting to where I can go to 12 reps slowly.
Overh…

Another Change-up 12/12/17

First of all Feliz Dia de La Virgen de Guadalupe!

Did the HIIT on the bike yesterday with resistance for the sprint set on 20.

Here's what I lifted this morning:

Deadlifts 170 for four sets of 10.
Squats 140 for four sets of 10.
Incline Bench 105 for four sets of 10.
Assisted Pull-Ups, -40 pounds for four sets of 10.
Overhead Press 70 with barbell for three sets of 10, and one set of 7.
Curls 50 with barbell for four sets of 10.



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 insul…

Thursday Update - 12/8/17

There are new bikes at the gym. So I'm still using "19" on the resistance for the sprints and the new bike goes to 25. So I will just adjust and get up to 25 eventually. 

Here's what I'm lifting this week:

Tuesday
Deadlifts 205 for four sets of 8 reps
Squats 170 for four sets of 8 reps
Incline Bench 130 for three sets of 8 reps and one set of 6
Assisted Pull-Ups -35 for four sets of 8 reps
Overhead Press 65 with barbell for three sets of 8 reps and one set of 12
Curls 55 with barbell for four sets of 8 reps

Thursday
Deadlifts 205 for three sets of 8 and one set of 9
Squats 170 for three sets of 8 and one set of 9
Incline Bench 130 three sets of 8 and one set of 7
Assisted Pull-Ups -35 for four sets of 8 reps
Overhead Press 70 with barbell for four sets of 8 reps