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Second Week of 2018 Strength Cycle #2

A fairly simple week. I worked on HIIT with the exercise bike resistance set on 23 for the sprints. Missed Friday yet still feel ok with the workouts for the week. I'm considering going today.


Monday
Deadlifts one set of 135 for 5 reps, one set of 205 for 4, and two sets of 230 for 4. 
Squats one set of 135x5, one set of 175x4, and two sets of 190x4.
Bench one set of 135x5, one set of 175x4, and two sets of 180x4.
Pull-Ups three sets of 4

Wednesday
Deadlifts one set of 135 for 5 reps, one set of 205 for 4, and two sets of 230 for 4. 
Squats one set of 135x5, one set of 185x4, and two sets of 190x4.
Bench one set of 135x5, one set of 175x4, and two sets of 180x4.
Pull-Ups three sets of 4

Keeping it simple for now. I know these aren't exciting posts for most. Last weigh in had me down 7 pounds from last month. I may go down another 5 pounds and see how the blood pressure goes from there.  


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.  March 2018 test came back with 5.2 A1C. I'm happy for all of the people who enjoy and appreciate this blog, and even for the people who spend more time on the blog than I do. 


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 and on a strength routine. 

Between now and the end of April I will be focusing on strength. I will be lifting heavier with sets of 5 or less for the most part. I may go up to 4 "sprints" for cardio at some point. 

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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