Chest NA
Row 14 180sec
Leg 20 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. 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.
Up on weight or TUL for the two exercises attempted. Chest press: injured my shoulder/upper chest in Aikido on Friday and could not perform a chest press. Hope it is just a strain and not a tear. Row: 3rd attempt at this weight and reached the 3 minute mark. Leg Press: 3rd attempt at this weight (maximum for the machine). TUL improved by 55 seconds but still 30 seconds to go to hit 3 minutes.
James, Sorry to hear about your injury. I hope it is minor and you recover quickly. It would be great to see some pix as you progress. Are you seeing results in the mirror, scale, tape measure - in addition to higher resistances for 3 minute holds?
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ReplyDeleteThanks for the well wishes.
I am not pretty enough and far too shy to be posting pictures of myself for the world to see. I continue to see slow improvement in defiition in my shoulders, arms and back. My legs were already pretty muscular so do not pay as much attention to them.
My weight has been pretty stable. I have just finished reading the Perfect Health Diet and plan to adopt much of their advice. We will see how it goes.
It may be worth mentioning thatI had done SCT for quite a while before starting my current training protocl so the fact that I continue to make progress in weight lifted/TUL is impressive, at least to me...