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