WOW 2010 09 19 #23

Shoulder Press 13 165sec
Lat Pull Down 11 180sec
Leg Press 17 150sec

Static holds.  First number is the number of plates lifted (out of 20 on a 200lb stack) and second number is number of seconds held.  For leg press the pulley arrangement effectively doubles the weight.

Shoulder press up 2 plates and didn't quite make it to 3 minutes.  Will keep weight the sames next time and see if I can increase the time.
Lat Pull Down up 1 plate, made it to 3 minutes.  Will increase weight next time.
Leg Press up 1 plate and failed well short of 3 minutes.  This one gets really tough.  Will keep the weight the same and try to get closer to 3 minutes next time.

I guess I have now reached a point where I am well calibrated on weights for the 3 minute target holds.  I expect I will fail before 3 minutes on most if not all of the exercises in the next set as well.  From here it will be a matter of fighting to improve TULs by a few seconds each workout with increases in weight coming less frequently.

WOW 2010 09 12 #22

Chest 12 230sec
Row 11 180sec
Leg 16 180sec

First number is the number of plates lifted (out of 20 on a 200lb stack) and second number is number of seconds.  For leg press the pulley arrangement effectively doubles the weight.

Today I still felt some tightness in my shoulders and back which I attributed to the workout last week.  I considered resting a few more days but in the end decided to go ahead with my once a week workout pace.

Chest press: added a plate this week but still had gas in the tank when I reached the 3 minute target so I extended the hold.  Will add another plate next time.

Row: added a plate this week and was still able to make 3 minutes.  My sense was I was pretty close to failure so I did not extend the hold but the truth is you don't know how close you are to failure until you fail.  Anyway, I will add a plate the next time.

Leg:  added a plate this week and managed to hang on for 3 minutes.  Having the countdown timer in easy view helped me to hang in for the last 20 seconds or so when my body was telling me it really really wanted me to stop.  As was the case last week (and I assume will be the case going forward) could not stand up for a while after finishing this one.  Will add a plate for legs next time as well.

Overall a good workout.  Increased weight for all exercises and made or beat the 3 minute target for each.  Really "nice" burn for all exercises, particularly the legs.

Observed changes:  Apart from getting stronger (or at least being able to work harder each week) my pants and belt are looser still and my weight continues to trend slowly down.

WOW 2010 09 05 #21

Shoulder Press 11 240sec
Lat Pull Down 10 180sec
Leg Press 15 180sec

Still new to the 3 minute target so still callibrating weights.  Shoulder press was way to light so I went ahead and held for 4 minutes.  Will take the weight up perhaps two plates when I next do this split in two weeks.  Lat Pull Down I was close to exhausted at 180 seconeds but will increase weight for this one next time as well.  Since I do leg press each week I increased weight this week over last and it was a real struggle to make the 180 seconds.  But I did make it so the weight will go up on this one next week.

Overall I felt this was the most intense workout so far.  Holding for 3 minutes is just much more taxing than holding for 2.

First Post

I have been experimenting with various exercise and dier programs for years.  Recently I am pursuing an exercise program imspired largely by Doug McGuff's and John Little's Body by Science.  Here is what I am doing for strength training:

• I work out once a week alternating between two routines:
• The first routine is Chest Press, Seated Row, Leg Press
• The second routine is Shoulder Press, Lat Pull Down, Leg Press
• For each exercise I am performing one static hold using a typical machine
• Chest Press - almost full arm extension (no lock out)
• Seated Row - moving the weight one or two inches off the stack
• Leg Press - moving the weight one or two inches off the stack
• Shoulder Press - almost full arm extension (no lock out)
• Lat Pull Down  - pull bar down to about eye level, overhand grip, leaning back
• I try to perform each hold for 3 minutes.  If I reach the 3 minute mark I stop and next time I increase the weight.

For diet I have recently begun limiting my consumption of flour, white rice, beans, sugar, sweetners, highly processed foolds.  Otherwise I am not counting calories and I am not avoiding fats.  I am not avoiding carbohydrates per se (eat fruits and vegetables), just the processed carbs.  I have been losing weight steadily since I made this change.