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Weekly Check-In 1/27/18

I ended up lifting Sunday, Tuesday, and today (Saturday). I did HIIT on the exercise bike on Monday and Wednesday. I used 24 for resistance on the 20 second sprints. Next week I'll use 25 which is the max. I'll stick with that for the week of the 5th and deload on the week of the 12th. That means 5-10 more pounds on the heavy lifts. After that I will decide on continuing with this rep/weight program or go up with weight and 5 or less on the reps.

Was a bit stricter with the intermittent fasting this week and came down 4 pounds. I know I can lose weight fast if I need to. My blood pressure had started going up and a friend who is a doc told me losing 3 or more pounds would probably bring it down. I haven't posted my blood pressure in a while. I'll probably check in on that next week.

Here's what I lifted this week:

Sunday - I was a guest at another gym.
Deadlifts 175 for three sets of 12 and one set of 15.
Squats 155 for three sets of 10 and one set of 12.
Flat bench 135 for four sets of 10.

Pull-up for 3 sets of 4.
Overhead press with 30lb dumbbells for 2 sets of 12 and one set of 6.
Dumbbell curls with 20s for 2 sets of 12 and one set of 6.

Tuesday
Deadlifts 185 for three sets of 10 and one set of 12.
Squats at 160 for four sets of 10.
Incline bench at 125 for four sets of 8.

Pull-up for three sets of 4.
Overhead press with 30lb dumbbells for 3 sets of 13.
Dumbbell curls with 20s for 2 sets of 13 and one set of 10.

Saturday
Deadlifts 190 for four sets of 10.
Squats 160 for four sets of 10.
Incline bench at 125 for four sets of 8.
and 3 sets of pull-ups for 4 reps.

I was running late so I stopped there. Technically the three heavy lifts are my priority however I would like to get more strength for pull-ups. The other two lifts are accessory work.

Off tomorrow and back at it 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. It is exciting to be working on this and I'm pleased people feel inspired by reading this blog. 

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. 

Between now and mid-February I will be trying to gain muscle with 60% of my 1 rep max weight and 4 sets of 8 or more. Then from there until the end of April I will change to sets of 5 or less with higher weight. I may go up to 4 "sprints" at some point. I'm hoping for an A1C between 4.8 and 5.0 on the next test.


I did 1 rep max testing with Lee from the Power Plant and here is what I pulled on 11/22/17
Squat 235
Bench 220
Deadlift 285


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