That's superb how long you been diagnosed? I have a bet on with my friend so see who is the first to squat double bodyweight so it will be around 160kg for me, probably have to add another 15kg or so to my squat.
Good on you for getting back into it, I have found there is something magical about lifting must be all the glut receptors that get activated in the body.
What type of program and calories etc do you follow? What would a day of eating be like or you and how is your insulin to carb ratios?
Thanks
After that, go for triple your body weight! I was always lucky that my legs build muscle/strength incredibly fast. Unfortunately, my upper body has always lagged behind in both. I have a goal of one day benching double my body weight, but I'm a LONG ways away from that.
I was diagnosed September 2nd of this year so very recently. At diagnosis, I weighed about 180 lbs and have gained about 25 pounds since then. At this point, I don't need to gain or lose weight so I've been doing very slow cutting or bulking cycles where my weight fluctuates less than 5lbs.
When I'm cutting, I make sure I stay in ketosis. I try to keep my calories around 2500. I hate feeling hungry so I usually run 15-20 miles a week rather than eat less. I also try to reduce my insulin as much as possible. Again, I'm newly diagnosed (honeymooner) and when I eat less than 40g of carbs I'm actually able to stop insulin injections ENTIRELY.
When I'm bulking, I may eat a few more carbs but only low GI carbs and I try to eat them around my workout times. That allows me to bolus just after a workout which I believe is the most important time for promoting muscle growth. I usually up my calories to around 3000-3500 depending on how fast/slow I'm gaining weight.
As far as my training: I have three workouts focused around powerlifting (squats, bench, deadlift). I also have 2-4 workouts focused around bodybuilding. Ultimately, my approach is always heavy weight low reps. I rarely do any exercise for more than 8 reps/set.
Day1: squat day (5sets of 3), I then follow that up with 6-8 additional exercises (leg press, hamstring curls, farmers walks, etc). My goal for those lifts is 4sets of 6 (so heavy weight)
Day 2: bench day. I do the rippetoe approach(or something similar) for bench 6,5,4,3,2,1. Again, I follow that up with 6-8 additional exercises heavy weight low reps
Day 3: deadlift....same dance (5 sets of 3)
Day4: beach muscles....biceps and triceps (I like doing a push and a pull exercise in the same workout so I don't get too fatigued between sets)
Day 5: shoulders/lats
Other notes:
-I ALWAYS finish my sets/reps. Meaning, if I struggle on the last rep, I'll put the weight down, take a break and try it again.
-I don't have set days of the week I workout. If my body feels rested I'll lift 7 days in a row. If it feels tired, I'll take 1-2 days off when I need to (although I haven't lately).
-I always workout on the morning(around 6am). I find I'm much more susceptible to hypos when I workout at night
-I'm always changing up the structure of my workouts: I never do the same exercises every time.
-I like doing a barbell exercise, then a dumb bell exercise, then a machine, repeat.
To be honest, I've probably been overtraining lately, but it's largely because I've been so motivated and because I remembered what it's like to enjoy being in the weight room. As crazy as it sounds, the strongest I've ever been was when I was 17 years old (I'm 27 now) and prior to my diagnosis, there was about a 4 year period where I put all of my effort into my career and rarely did exercise of any kind.
