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Showing posts from February, 2018

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First Week of 2018 Strength Cycle #1

This week was straight forward. Monday and Wednesday was able to do HIIT on the bike with the resistance setting for the sprints set at "22" and the slower periods at "5". We missed Friday.
I lifted Tuesday, Thursday, and Saturday.
Here's what I lifted this week:
Tuesday Deadlifts 215 for four sets of 5 Squats 175 for four sets of 5 Bench 165 for four sets of 5 Pull-Ups three sets of 4 Overhead Press 30lb Dumbbells for three sets of 5 Curls 20lb Dumbbells for three sets of 5
Thursday Deadlifts 215 for three sets of 5 and one set of 6 Squats 175 for three sets of 5 and one set of 6 Bench 165 for three sets of 5 and one set of 6 Pull-Ups two sets of 4 and one set of 5 Overhead Press 30lb Dumbbells for three sets of 5 and one set of 6 Curls 20lb Dumbbells for three sets of 5 and one set of 6
Saturday Deadlifts 215 for three sets of 5 and one set of 7 Squats 175 for three sets of 5 and one set of 7 Bench 150 for three sets of 5 and one set of 8 Bench 165 for two sets of 5 and one set o…

Last Week Check-In 2/20/18

First of all, thanks to all of you who tell me in person that you read the blog and that it's helpful. I also appreciate the thoughtful comments. I'm seriously amazed at how much energy other people put into this blog.

Last week I took the car into the shop and didn't make it to work out every day. 

I was able to get in HIIT on Monday, Wednesday and Friday. I didn't increase the tension for the sprints because it was deload week. 

On Thursday and Saturday I lifted:

Deadlifts 145lbs for four sets of 10.
Squats at 115lbs for four sets of 10.
Incline bench at 110 for four sets of 10.

Pull-up for three sets of 3

Overhead press with 20lb dumbbells for three sets of 12.  Dumbbell curls with 10s for three sets of 12. 


KEEP GRINDING!

Weekly Check In 2/10/17

This week was hard. Glad it's deload week next week. For those who don't use the term, "deload" is a week of lighter workout in order to give your body a chance to recuperate from hard workouts for a period of time. I've been using a 3 weeks of workout and 1 week of deload for most of the last year, however this past 10 weeks I did 4 weeks and one week of deload. That was a bit tougher. I'll try it again for the next section which will be strength focused.

Doing sets of 10 became rough. Hopefully sets of 5, though heavier, will not be as taxing. 

And answering a couple of questions from comments. 1, yes I am a veteran. 2, I think I will stick with HIIT at 25 for the week before deload until it feels "easier" and then increase the sprints by time. I use HIIT because it is supposed to be good for insulin sensitivity more than the "fitness" aspect. Powerlifting has become it's own thing that still is good for my health and insulin resistanc…