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Another Week Closer! 11-18-18

I'm doing HIIT with the sprints set at 4 for this week. 5 sprints total. Using an exercise bike.

Tuesday and Thursday I lifted

Squat set 1, 5x135, set 2-5 5x180

Bench set 1, 5x135, set 2-5 5x155

Deadlifts set 1, 5x135, set 2-5 5x200

Saturday I lifted

Squat set 1, 5x135, 185 for 5, then 6. 190 for 5, then 195 for 4.
Bench set 1, 5x135, then 160 for a set of 5, then a set of 6. Followed that for 165 for a set of 5, and 170 for 4.
Deadlifts set 1, 5x135, then 210 for 2 sets of 5. I followed that up with 215 for 5, and 220 for 5! 

This coming week I'll lift Monday, Wednesday and Friday. I'll be doing sets of 4s, 3s, and maybe 2s by Friday. 

So I'm doing my meet personal record by 2 pounds for multiple reps, that feels good. I'm doing my bench record for reps also. The deadlift is where I'm not fully there yet. 

Here's what I lifted at my first meet.
Squat 87.5 kilos (193lbs)
Bench 75 kilos (165lbs)
Deadlift 120 kilos (265lbs)

My weight is fluctuating from 149 to 154. I'll have to keep an eye on it to make weight for the NASA New Mexico Christmas Regional.

Overall I am feeling good about the training. I'm working on controlling my breath, including positive self talk. It's hard realizing how just a little bit of carbs can add weight. I'm feeling good knowing that I can control weight to some degree. I've been working on my mindset and attitude and it seems to be helping me stay positive, focused, and determined!


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. 

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