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  #1  
Unread 06-28-2016, 08:40 AM
billb7581 billb7581 is offline
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Default Lets try this again

quick synopsis of my situation

Few years back was diagnosed with type 2 diabetes. Immediately joined gym (Planet Fitness) and worked out religiously doing Smith machine and DB exercises. As the gym got more crowded (10 bucks a month/go figure) I moved to circuit training to keep blood sugar in check and try and lean out.

Started out 6'4" about 305.. 255 at my lowest, about 268-270 now but blood glucose good.. (taking 2 metformin daily)

Gym started getting so crowded I could barely work out. Found a new gym, and have been doing Stronglifts with my son for about a month now.

Lifts have progressed as follows (found all my 5RM and started with half)

squat 135>195
bench 95>135
Deadlift 135>195
OH Press 45>85
Row 65>90

Goals right now, are to run linear progression as far as i can keeping body weight same/slight deficit. Scale weight not important at this time as just getting stronger and into an intermediate bracket, then perform a true cut. I never really exhausted my noob gains with what I was doing, so I figure that is a good place to start, although my wife says I look a little different so some recomp may be happening. Heavy lifting seems to really help with my insulin sensitivity allowing me to partake in more carbs than usual post workout.. which is nice.

Going to get some before shots/measurements soon as I pick up a cloth tape measure...
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  #2  
Unread 06-30-2016, 08:21 AM
billb7581 billb7581 is offline
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Wed workout work sets

Squat 195x5x5

Bench 145x5x5 (note, i was scheduled to do 140x5x5 but since my wife was working out with 55 it was easier to just throw 2 45lb plates on.) I started out pretty light, so no problem here.

Row 90x5x5

This was pretty easy, I am thinking of adding more than 5 lbs next time.

Scale weight stayed same 266..pants are a little looser.
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  #3  
Unread 06-30-2016, 05:47 PM
billb7581 billb7581 is offline
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Had to workout 2 days in a row due to scheduling conflicts

Squat 135 3 sets of 10....went light due to squatting fairly heavy yesterday

Oh press 95x5x5

Deadlift 195x1x5
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  #4  
Unread 07-03-2016, 07:49 PM
billb7581 billb7581 is offline
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today's workout

Squat 175x5x5 - reset this weight about 20 lbs less, because I felt like my form wasn't where it should be and I believe I started a little too high, out of convience for loading weights on the bar rather than where the arithmetic said I should LOL. squats were good deep squats, and not "curtsies" or good mornings.

Bench 150x5x5 - this is starting to get difficult, but adding 5lbs should be doable in 2 workouts

Row 100x5x5 no problems here yet.
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  #5  
Unread 07-05-2016, 08:12 PM
billb7581 billb7581 is offline
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Workout today...

There was a douchebag curling in the squat rack, and I had a limited amount of time

Leg press 350 plate weight x3x8
douchebag got out of the squat rack
Squats
barx5
65x5
85x5
175x5
195x5

Legs were done by this point LOL

OH press

100x5x5 this is really starting to get friggin hard, I thought I would be able to run this out longer,

Deadlift 205x5

This was hard as hell, I was breathing like a cardiac patient when I was done....good times!
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  #6  
Unread 07-08-2016, 06:20 AM
billb7581 billb7581 is offline
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squat 185x5x5
Bench 155x5x5
Row 110x5x5

Sore as hell today.. 2 days rest.. yay!
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  #7  
Unread 07-11-2016, 06:16 AM
billb7581 billb7581 is offline
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saturday's workout.. the 2 days of rest never happened because my schedule is all messed up this week.

work sets only.

Squat 185x3x5 my legs are getting hammered on this program between my job and 15-20 sets of squats a week.

OH press 95x5x5 kept weight the same, after watching Alan Thrall video, my form was a little off.

DL 225x5x5
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  #8  
Unread 07-11-2016, 06:40 AM
semipartial semipartial is offline
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What is your training program? I'm not sure if squatting 3 or 4 times a week (is that correct?) with such a high intensity can possibly be good for you. Also notice that dead lifts target the legs as well.

While you're in the beginner phase (or the linear progression phase) you can also get away with 60-70% of the intensity. Granted, it doesn't feel as good.

Bro suggestion: train your legs 2 times heavy and 1 time light each week. Example:
- Monday heavy
- Wednesday light
- Friday heavy
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  #9  
Unread 07-11-2016, 07:24 AM
billb7581 billb7581 is offline
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I was doing Stronglifts 5x5 typo up there Deadlift is 1x5 with working weight.
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  #10  
Unread 07-11-2016, 08:28 AM
billb7581 billb7581 is offline
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I started with half of my 5 rep max. I am trying to run this to a 2 plate bench at least, so I can workout with my friend without having to load/unload the bars all the time LOL.
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