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.