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Weekly Check-In 2/4/18

Checked my blood pressure this week. It was a little high, 130/89. I will continue to monitor that. My weight stayed fairly stable. 

I did the High Intensity Interval Training (HIIT) with 20 second sprints and the resistance set at max (25) for the sprints and 5 for the 2 minute rest intervals on Monday, Wednesday and Friday. 

Here is what I lifted this week. 

Tuesday
Deadlifts 195 for three sets of 10 and one set of 6.
Squats at 165 for three sets of 10 and one set of 6.
Incline bench at 130 for four sets of 6.

Pull-up for three sets of 4.


Overhead press with 30lb dumbbells for 2 sets of 14 and one set of 9.


Dumbbell curls with 20s for 2 sets of 13 and one set of 11.

Thursday
Deadlifts 195 for three sets of 10 and one set of 8.
Squats at 165 for three sets of 10 and one set of 8.
Incline bench at 130 for three sets of 6 and one set of 8.

Pull-up for one set of 5 and two sets of 4.


Overhead press with 30lb dumbbells for 2 sets of 14 and one set of 10.


Dumbbell curls with 20s for 2 sets of 13 and one set of 12.

Saturday
Deadlifts 195 for four sets of 10.
Squats at 165 for four sets of 10.
Incline bench at 130 for three sets of 7 and one set of 6.

Pull-up for three sets of 5.


Overhead press with 25lb dumbbells for 3 sets of 15.


Dumbbell curls with 15s for 2 sets of 15 and one set of 12.
I changed the weight because the gym was packed and my normal weight was being used. I figured since it is accessory lifts they aren't as critical to stay exact and I didn't have time to wait around. 


Checked in with my trainer this week and the plan is to do one more week like this one, one week of deload, and then a period of 3-5 reps at higher weight. I'm sharing a proposed routine below. 

Quick Review, next week with 5 pounds on each lift I'll be lifting at
Squat 165/235 = 70%
Bench 220 (using 85% for best guess at incline means 135/187 = 72%)
Deadlift 200/285 = 70%

I think for strength block 1, which will be February 19 to the week of March 5 with deload on week of the 12th, I will try  4 sets of 5+ for 75% for week 1, sets of 4+ at 80% for week 2, sets of 3+ at 85% at week 3, and see if I can pull sets of 2+ for week 4, then deload. 

So week 1
Deadlift 215
Squat 175
Bench 165 (I'll see how I do since I've been doing inclines for last 10 weeks)

Week 2
Deadlift 225
Squat 185
Bench 175

Week 3
Deadlift 240
Squat 195
Bench 185


Week 4
Deadlift 255
Squat 210
Bench 195

I'll adjust if any of this feels like too much or too little. 


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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