Shoulder Press 15 180sec
Lat Pull Down 13 150sec
Leg Press 19 180sec
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. "TUL" = Time Under Load. I hold until failure or 3 minutes. If I reach 3 minutes I increase the weight next cycle.
Shoulder Press: first attempt at this weight and made it to 3 minutes continuing a good run with the upper body pushing exercises. Will increase weight next time. Lat Pull Down: third attempt at this weight and TUL was up from the last attempt but still failed well short of 3 minutes. Leg Press: fifth attempt at this weight and made 3 minutes. Next attempt will be at 20 which is max for the machine. Once I hit 3 minutes at 20 will have to think of something else.
I took last week off so had not worked out for two weeks. Shoulder press was good with a three minute hold on the first attempt at a new weight. Time was improved for the lat pull and I finally hit 3 minutes for this weight for the leg press. For the lat pull the sun was shining through a window directly into my eyes which did not help my concentration any. Also, my sense is that working harder on the pushing exercises is having a negative impact on the pulling exercises which I always do second. All in all a good workout with weight and/or TUL up for all three exercises. I think it is good to take an extra week off every now and then....
Sunday, November 28, 2010
Sunday, November 14, 2010
WOW 11/14/2010 #30
Chest 15 180sec
Row 14 150sec
Leg 19 170sec
Static holds. 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. I target a three minute hold or failure, whichever comes first. If I reach 3 minutes I stop the exercise and raise the weight next cycle.
Chest press: 1st attempt at this weight and I reached 3 minutes relatively easily. I have been making good progress on the upper body pushing exercises recently. Will move on to 15 plates next cycle.
Row: 1st attempt at this weight and failed well short of 3 minutes.
Leg Press: fourth attempt at this weight. TUL up 30 sec over the disappointing effort last week. This was the best TUL so far at this weight but I couldn't quite hold on for the last 10 secounds. Maybe get there next week.
Last week I felt pretty good going in to the workout and kind of hit the wall. This week if anything I felt a little lower energy than last week but had a good workout overall. Up on weight or TUL for all exercises. Just goes to show that pre-workout intuition is not so reliable. Guess the message is: do your best and let the numbers speak for themselves.
Row 14 150sec
Leg 19 170sec
Static holds. 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. I target a three minute hold or failure, whichever comes first. If I reach 3 minutes I stop the exercise and raise the weight next cycle.
Chest press: 1st attempt at this weight and I reached 3 minutes relatively easily. I have been making good progress on the upper body pushing exercises recently. Will move on to 15 plates next cycle.
Row: 1st attempt at this weight and failed well short of 3 minutes.
Leg Press: fourth attempt at this weight. TUL up 30 sec over the disappointing effort last week. This was the best TUL so far at this weight but I couldn't quite hold on for the last 10 secounds. Maybe get there next week.
Last week I felt pretty good going in to the workout and kind of hit the wall. This week if anything I felt a little lower energy than last week but had a good workout overall. Up on weight or TUL for all exercises. Just goes to show that pre-workout intuition is not so reliable. Guess the message is: do your best and let the numbers speak for themselves.
Sunday, November 7, 2010
WOW 11/7/2010 #29
Shoulder Press 14 180sec
Lat Pull Down 13 124sec
Leg Press 19 140sec
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. "TUL" = Time Under Load
Shoulder Press: first attempt at this weight and made it to 3 minutes with some gas still in the tank. Will increase weight next time. Lat Pull Down: second attempt at this weight and TUL was down from the last attempt. Leg Press: third attempt at this weight and TUL down from last attempt.
Kind of hit the wall this week. Shoulder press was good with a three minute hold on the first attempt at a new weight but time was well down for both the lat pull and leg press compared with the last attempts at the same weights. This is the first time I have lost ground on two exercises at the same time. For the lat pull in particular it felt obvious from the start of the exercise that this was not going to be one of my better efforts. Maybe time to take an extra week off. Will see how I feel next Sunday.
Lat Pull Down 13 124sec
Leg Press 19 140sec
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. "TUL" = Time Under Load
Shoulder Press: first attempt at this weight and made it to 3 minutes with some gas still in the tank. Will increase weight next time. Lat Pull Down: second attempt at this weight and TUL was down from the last attempt. Leg Press: third attempt at this weight and TUL down from last attempt.
Kind of hit the wall this week. Shoulder press was good with a three minute hold on the first attempt at a new weight but time was well down for both the lat pull and leg press compared with the last attempts at the same weights. This is the first time I have lost ground on two exercises at the same time. For the lat pull in particular it felt obvious from the start of the exercise that this was not going to be one of my better efforts. Maybe time to take an extra week off. Will see how I feel next Sunday.
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