Gautam's NLP

[groys]

41-year-old Indian Male
5 Ft 10
220 Lbs
BF 31% (as per recent Dexa)

I am a Type 2 diabetic on multiple meds for Metabolic syndrome. Diabetes runs in the family so have those genes. Meds below
2000 mg Metformin/day
1 mg Ozempic/week
100 mg Losartin (Blood Pressure) /day
10 mg Atovarstatin (Cholestrol) / day

My goal is to get fitter, reverse my metabolic syndrome, and reduce my meds.

After getting on Ozempic in December, I started feeling a bit weak, so I decided to start strength training. I have wanted to do Starting strength for a while, so here goes. Read the book, and learnt the lifts watching videos.

I am trying to build a consistent habit of going to the gym 2 days/week. I have upped my protein intake a bunch since starting the program. My weight has roughly stayed the same since the start. I feel like my body composition is improving.

I believe it is time for me to add the Power Clean and get smaller plates.


06/19/24
Squat 85 3 x 5
Bench 85 3 x 5

06/21/24
Squat 95 3 x 5
Press 45 3 x 5
Deadlift 125 1 x 5


06/24/24
Squat 115 3 x 5
Bench 100 3 x 5
Deadlift 165 1 x 5


06/29/24
Squat 135 3 x 5
Press 55 3 x 5
Deadlift 175 1 x 5

07/01/24
Squat 145 5x3
Bench 115 5 x 2 4 x 1
Deadlift 205 1 x 5

07/04/24
Squat 155 5 x3
Press 65 3 x 5
Deadlift 205 1 x 5

07/08/24
Squat 155 3 x 5 improved technique, open foot to 30 degrees.
Bench 105 3 x 5
Deadlift 215 1 x 5

07/11/24
Squat 165 3 x 5
Press 75 3 x 5
Deadlift 225 1 x 5

07/15/24
Squat 175 3 x 5
Bench 110 3 x 5
Deadlift 235 1 x 5

07/18/24
Squat 185 3 x 5
Press 80 3 x 5
Deadlift 240 1 x 5, back/hips felt sore, likely bad squat form

07/23/24
Squat 195 3 x 5, focussed on fixing form using extra warm-up sets
Bench 115 3 x 5
Chins assisted 87.5 3 x 5 (didn't do deadlift just to be safe about sore back from last time)

07/25/24
Squat 205 3 x 5
Press 85 1 x 5, 80 2 x 5
Deadlift 245 1 x 5, form got bad, was it too heavy or do I now need a belt?

[groys]

07/29/24
Squat 210 3 x 5
Bench 120 3 x 5
Power Clean 45 5 x 3

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Go back to India Pajeet.

[carson]

You asked about 10 lb gains with Deadlifts. Why not move back to 5 lb. jumps for now? When I started, I was 5' 10" at 215. After 7 months, my linear projection ended at 260. My PR now is 375. At age 77, I'm 5' 9" at 218. I, too, take meds for type 2 diabetes and hypertension. So, we have size and disease in common. Since you are younger, you may well surpass my numbers soon. Keep up the good work. Do you have online coaching?