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Thread: Defeating the diabetes and depression

  1. #1
    Join Date
    Aug 2024
    Posts
    3

    Default Defeating the diabetes and depression

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    I'm approaching 60 (less than a month to go), male, living in Brisbane, Australia.

    I've done strength training in the past, but the last place I lived there was no-where to set up the gym, so the strength training didn't happen--it's been yonks since I moved any metal (yonks is a time period best measured in years, but exactly how many I don't recall).

    I have both depression and diabetes, and just now doctor is yelling at me about my blood sugar levels being out of control, so I need to do something. I now live somewhere I can set up the gym, so I've cleared out a space in the garage and set up.

  2. #2
    Join Date
    Aug 2024
    Posts
    3

    Default

    Sunday, 11th August 2024


    Legs

    Zercher Squat
    • 20 kg × 5 ✓
    • 25 kg × 5 ✓
    • 30 kg × 5 ✓
    • 35 kg × 5 ✓
    • 40 kg × 5 ✓
    • 40 kg × 5 ✓
    • 40 kg × 5 ✓
    • 40 kg × 5 ✓
    • 40 kg × 10 ✓

    Clearly this weight was too light as there was still quite a bit left in the muscles at the end of the 10 reps in the last set, but the cardio was failing due to the cold last week.


    Low Push

    Bench Dip
    • 80 kg bw + 0 kg × 5 ✓
    • 80 kg bw + 0 kg × 5 ✓


    Flat Dip
    • 80 kg bw + 0 kg × 5 ✓
    • 80 kg bw + 0 kg × 5 ✓


    Dip
    • 80 kg bw + 0 kg × 0 ✗
    • 80 kg bw + 0 kg × 0 ✗
    • 80 kg bw + 0 kg × 0 ✗
    • 80 kg bw + 0 kg × 0 ✗
    • 80 kg bw + 0 kg × 0 ✗

    The warmups were supersetted into the work sets for the squats to reduce the workout length.

    I couldn’t get a single rep. This ended up as 5 single negatives. This was previously an exercise I struggled with, so I’m not too worried about this.


    High Pull

    High Row
    • 5 kg × 5 ✓
    • 6¹⁄₄ kg × 5 ✓
    • 7¹⁄₂ kg × 5 ✓
    • 8³⁄₄ kg × 5 ✓
    • 10 kg × 5 ✓
    • 10 kg × 5 ✓
    • 10 kg × 5 ✓
    • 10 kg × 5 ✓
    • 10 kg × 10 ✓

    The warmups were supersetted into the work sets for the dips to reduce the workout length.

    Clearly this weight was too light as there was still quite a bit left in the muscles at the end of the 10 reps in the last set, but the cardio was failing due to the cold last week.


    Biceps

    Bicep Curls
    • 5 kg × 5 ✓
    • 7¹⁄₂ kg × 5 ✓
    • 10 kg × 5 ✓
    • 10 kg × 5 ✓

    A vanity lift, so only two work sets. This exercise was supersetted into the work sets for the dips.


    Hinge

    Romanian Deadlift
    • 20 kg × 5 ✓
    • 25 kg × 5 ✓
    • 30 kg × 5 ✓
    • 35 kg × 5 ✓
    • 40 kg × 5 ✓
    • 40 kg × 5 ✓
    • 40 kg × 5 ✓
    • 40 kg × 5 ✓
    • 40 kg × 10 ✓

    The warmups were supersetted into the work sets for the high row to reduce the workout length.

    Due to the power rack being difficult to adjust, this was done by conventional deadlifting the bar from the floor, then doing the RDLs from the top.

    Clearly this weight was too light as there was still quite a bit left in the muscles at the end of the 10 reps in the last set, but the cardio was failing due to the cold last week.


    Low Pull

    Barbell Row
    • 10 kg × 5 ✓
    • 12¹⁄₂ kg × 5 ✓
    • 15 kg × 5 ✓
    • 17¹⁄₂ kg × 5 ✓
    • 20 kg × 5 ✓
    • 20 kg × 5 ✓
    • 20 kg × 5 ✓
    • 20 kg × 5 ✓
    • 20 kg × 10 ✓

    The warmups were supersetted into the work sets for the RDLs.

    Clearly this weight was too light as there was still a bit left in the muscles at the end of the 10 reps in the last set, but the cardio was failing due to the cold last week.


    High Push

    Military Press
    • 10 kg × 5 ✓
    • 12¹⁄₂ kg × 5 ✓
    • 15 kg × 5 ✓
    • 17¹⁄₂ kg × 5 ✓
    • 20 kg × 5 ✓
    • 20 kg × 4 ✗
    • 20 kg × 4 ✗
    • 20 kg × 4 ✗
    • 20 kg × 4 ✗

    The warmups were supersetted into the work sets for the RDLs.

    This lift was supersetted with the rows as they were using exactly the same weight.

    Multiple choice question:
    1. My overhead pressing is FUBAR;
    2. I was exhausted by this point in time due to too many exercises;
    3. I was exhausted by this point in time due to the cold last week;
    4. All of the above.



    Calves

    Single Leg Calf Raises
    • 80 kg bw + 0 kg × 5 ✓
    • 80 kg bw + 5 kg × 5 ✓
    • 80 kg bw + 10 kg × 5 ✓
    • 80 kg bw + 10 kg × 10 ✓

    This lift was supersetted with the work sets for rows and press to reduce the workout duration.

    Clearly this weight was too light as there was still a bit left in the muscles at the end of the 10 reps in the last set (more left in the right leg), but the cardio was failing due to the cold last week.


    The power rack appears to have picked up some damage either during either the last couple of house moves or the years in storage, as one side was really difficult to adjust (hit the cross bar with a rubber mallet difficult). Solutions to this would be (in order of cost and complexity):
    • Hand sand the columns to smooth the finish (but not remove it), insert a dry lube into the mechanism and hope for the best;
    • Pull the rack to pieces, sand off the finish (and specks of rust), repaint the columns, ream out the plastic blocks that act as sliders;
    • Pull the rack to pieces, drill out the pin holes to about 32 mm (1¹⁄₄″) and drill them right through both sides of the column, buy two 28.5 mm (1¹⁄₈″) bars, and use them as the safety bars.

  3. #3
    Join Date
    Aug 2024
    Posts
    3

    Post

    Tuesday, 20th August 2024


    Hinge

    Parallel Grip Deadlift
    • 40 kg × 5 ✓
    • 45 kg × 5 ✓
    • 50 kg × 5 ✓
    • 55 kg × 5 ✓
    • 60 kg × 5 ✓
    • 60 kg × 5 ✓
    • 60 kg × 5 ✓
    • 60 kg × 5 ✓
    • 60 kg × 10 ✓

    Clearly this weight was too light as there was still quite a bit left in the muscles at the end of the 10 reps in the last set.


    High Push

    Arnold Press
    • 3 kg × 5 ✓
    • 4 kg × 5 ✓
    • 5 kg × 5 ✓
    • 6 kg × 5 ✓
    • 7¹⁄₂ kg × 5 ✓
    • 7¹⁄₂ kg × 5 ✓
    • 7¹⁄₂ kg × 5 ✓
    • 7¹⁄₂ kg × 5 ✓
    • 7¹⁄₂ kg × 10 ✓

    Per dumbell.

    The warmups were supersetted into the work sets for the PGDLs.

    Clearly this weight was too light as there was still quite a bit left in the muscles at the end of the 10 reps in the last set.


    Low Pull

    Lat Pulldown
    • 15 kg × 5 ✓
    • 17¹⁄₂ kg × 5 ✓
    • 20 kg × 5 ✓
    • 22¹⁄₂ kg × 5 ✓
    • 25 kg × 5 ✓
    • 25 kg × 5 ✓
    • 25 kg × 5 ✓
    • 25 kg × 5 ✓
    • 25 kg × 10 ✓

    The warmups were supersetted into the work sets for the presses.

    Clearly this weight was too light as there was still quite a bit left in the muscles at the end of the 10 reps in the last set.


    Triceps

    Tricep Extensions
    • 5 kg × 5 ✓
    • 6¹⁄₄ kg × 5 ✓
    • 7¹⁄₂ kg × 5 ✓
    • 7¹⁄₂ kg × 10 ✓

    This lift was supersetted with the work sets for the lat pulls.

    Clearly this weight was too light as there was still quite a bit left in the muscles at the end of the 10 reps in the last set.


    Flattened last week by the cold coming back so no workouts. Even resorted to my asthma puffer at one point when it was getting into my chest.
    Last edited by Ælfric; 08-20-2024 at 04:50 PM. Reason: Formatting

  4. #4
    Join Date
    Jan 2023
    Posts
    38

    Default

    Dealing with diabetes is no joke. You've got to cut carbs way back, as close to zero as you can. At least until you have the sugar under control.

  5. #5
    Join Date
    Dec 2016
    Location
    Albany, Western Australia
    Posts
    274

    Default

    Gday. I'm on the other side of Aus.

    2 things I would strongly encourage.

    1. Doing the Program as prescribed. Possibly reading the barbell prescription as you are of a certain vintage.

    2. Getting your Testosterone levels checked if you have not done so already. I mean total, free, LH, FSH and everything.

    Keep up the work. Wish my dad had trained at that age.

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