I’ve been tweaking and trying different workouts since I starting over 2 years ago. I doubt I’ll ever find the “perfect” one because I get bored and like to mix things up. My new fitness routine comes from a variety of sources, personal experience and some brand new information.
The most relevant stats to me are my Glucose is High at 108 mg/dl when the reference range is 65-99 mg/dl. So not super out of range, but I did some googling and found out I’m in the pre-diabeetus levels. 100-125 is pre-diabeetus and 126 is flown blown type 2. I have no clue on how fast I can raise or lower that number. Or how much my broken wrist and subsequent 9 weeks off from an actual work out have to do with it.
My Testosterone level is 495 ng/dl. Out of a range of 348-1197. Low as shit. I’ve always had a bit a fat around my lower back/stomach/ass and I’ve also always had a massive sweet tooth. To correct that now that I can work out again, I’ll be cutting out carbs 6 days a week with a one day refeed. Fats and proteins from here on out till i’m shredded and I’ll retest my levels then.
As for the actual work out, I’ll be doing a little combination between HIT training on machines, again based off the Danger & Play Podcast with Markus Reinhardt, and a bit of light dumbbell work based of Eugene Sandow’s methods of training. I just finished his book Sandow’s System and the dude is my new hero. A short list of his exploits.
He talks a lot about breathing correctly, using will power to move the muscles, it’s not so much about the weight you lift but the energy you are able to summon into your muscle. What the modern guru’s will call the mind muscle connection.
I won’t have a specific routine or set of things I need to do every day. I’ll track everything I do so I can make adjustments as I go, but I’m going to find what works best for me.
I’ll still also be doing deadlifts, ohp and squats. And I might through in some of the more old timey ground to overhead lifts that Sandow performed nightly.